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Category Archives: Kimberly Duke

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Health & Fitness: Positive You for Positive Change: Stop Passing Judgment


By Kim Duke NETA & AAFA Certified Trainer All the ideas I had for articles today seem like nonsense compared to the incredibly upsetting events that have taken place in our country.  For anyone who knows me, you know that I tend to wear my heart on my sleeve.  I have endured my share of ups and downs and have ... Read More »

Health & Fitness: Why does exercise improve your mood?


By Kim Duke NETA & AAFA Certified Trainer It’s about that time of year when the sight of wool makes your skin crawl — literally. We’ve been insulated by layers of clothing — and the occasional comfort food — and it’s finally time to peel it all away. With spring in sight, the longer days and better weather mean a ... Read More »

Health & Fitness: Engage the Core


By Kim Duke NETA & AAFA Certified Trainer By now, most of us have heard that we need to “engage the core” for better stability and function. But people often interpret “engage” to mean “suck in”— so they proceed to suck in their belly buttons while exercising. Unfortunately, that is the exact opposite of how you should engage the core as ... Read More »

Health & Fitness: Weight Loss vs. Fat Loss


By Kim Duke NETA & AAFA Certified Trainer Are you setting yourself up for failure? Step away from the body weight scale. Let’s stop using the term “weight loss” and instead use the phrase “fat loss.” The term “weight loss” causes us to focus on the wrong things. When participating in a “fat loss” program, solely depending on a standard body ... Read More »

Health & Fitness: Strength Training Rules for Women


By Kim Duke NETA & AAFA Certified Trainer When I write my articles, I attempt to address all fitness levels and both genders. However, I am going to be gender biased with this article, and write specifically about women and strength training. Why, you may wonder—because many of my clients are women who grow frustrated when the results they desire ... Read More »

Health & Fitness Avoid Common Mistakes in Strength Training


By Kim Duke NETA & AAFA Certified Trainer Are you one of the many people who feel you are working out consistently, but so far your muscles aren’t looking any more sculpted than when you started? If you’ve been putting in the work, but not seeing results, it’s likely that something is wrong with your workout—not your willpower. Avoid five ... Read More »

Health & Fitness: Delayed Onset Muscle Soreness


By Kim Duke NETA & AAFA Certified Trainer We all know that daily exercise is invaluable to keeping our bodies strong and functional. You know the old saying, “If you don’t use it, you’ll lose it”—well, turns out, it’s completely true.  You may not feel this way in your youth, but as you age, the less you do physically will ... Read More »

Health & Fitness: Think Small for Big Changes


By Kim Duke NETA & AAFA Certified Trainer This past Monday, New Years Day, I spent my morning cleaning up the holiday mess and then settled in to binge watch TV.  Of course, no matter what station I was watching, every commercial was geared toward weight loss and fitness.  Nutri-system and Weight Watchers now have new and improved ways of ... Read More »

Health & Fitness : Mental Health Resolutions


By Kim Duke NETA & AAFA Certified Trainer I don’t know about you, but for me, 2017 was a stressful year.  I am not a fan of the “new normal” of political incorrectness or the strange way we have been forced to accept one person’s ridiculous rhetoric while condemning anyone else that speaks out against this nonsense.   How can ... Read More »

Health & Fitness Adhering to a Fitness Plan


By Kim Duke NETA & AAFA Certified Trainer I have had the good fortune of training many elite skiers as a personal trainer in Ellicottville, NY.  As a personal trainer, I believe the best way to get in shape for ski season is to already be in shape.  However, I myself fluctuate with my training routine and find that I ... Read More »

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