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Category Archives: Kimberly Duke

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Health & Fitness – How to Breathe Properly While Weight Lifting

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The following is an article I wrote a while back, but thought it was timely since my last article was about engaging your core. Basically, I tell my clients to engage their core and breathe on a daily basis.  Why? Because you cannot effectively do one thing without the other. Breathing effectively and efficiently during any physical activity will enable ... Read More »

Health & Fitness – Exercising Bad Knees

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By Kim Duke, NETA & AAFA Certified Trainer Recently, a friend of mine asked me to put together a list of leg exercises that he could do with bad knees.  This friend is an avid skier and cyclist and is only in his 30s, but as he says, “has the knees of an 80 year old.” So, I put together ... Read More »

Health & Fitness: How to Properly Do a Push-Up

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The push-up is an amazing exercise that offers a ton of great benefits including: 1. Perform push-ups anywhere. You can do push ups anywhere because they only require your body weight. No fancy or expensive equipment required. 2. Increase pushing strength. Push-ups engage your chest, shoulders, triceps, and core for a complete pushing exercise. If you are benching, you won’t ... Read More »

Health & Fitness: Get the Most from Weight Training

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“Fit is not a destination. It’s a way of life.” We have all seen that quote before. And, if you are in any fitness industry, you better believe it. As a trainer, my job is to keep up with the ever-evolving fitness trends and tricks. And since I have been a part of this industry since 1983 (yikes), I have ... Read More »

Health & Fitness: Slow Down and Enjoy Your Workout

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Everywhere you turn, people are screaming at you to get up, get active and get in shape. Of course, the media does not relent, bombarding up with books, self-help programs, fitness gadgets and infomercials. Ugh. It’s enough to make you want to not work out. Meanwhile, the masses continue to struggle to prevent weight gain, often wondering how to squeeze ... Read More »

Health & Fitness: Make Mental Health a Priority in 2017

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New Year’s resolutions often focus on improving physical health, but what if you focused on mental health this year? While the culture at large often dismisses mental self-care— in part because of the stigma against those facing mental illness— emotional well-being is a priority for everyone. Mental health affects how you think, feel and act on a daily basis, as ... Read More »

Health & Fitness: The Seven Cs of Change for 2017

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Hello Friends! With Christmas now behind us and New Year’s quickly approaching, I would like to encourage many of you to take charge of your health and your life. Many of us want to make changes in our habits. Sometimes it’s a New Year’s resolution; sometimes it is advice from the doctor. Sometimes it is just the desire to be ... Read More »

Health & Fitness: More ‘Bang for Your Buck’ Workouts

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By Kim Duke, NETA & AAFA Certified Trainer We’re busier than ever and most of us don’t have an hour or more to work each muscle group two to three times a week, as well as fit in another hour of cardio, as the guidelines suggest. The good news is you don’t need hours to get in a quality, total body ... Read More »

Health & Fitness: Working Out in the Winter

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By Kim Duke, NETA & AAFA Certified Trainer Does this sound like you? During the summer, you’re a workout fiend, running, hiking, biking and swimming.  You find you are in constant motion, keeping that body healthy and in shape. Then, it happens: daylight-saving time ends, you find it hard to get out of bed and by nightfall, you’re more interested in ... Read More »

Health & Fitness: The Three Must-Dos of Strength Training

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By Kim Duke, NETA & AAFA Certified Trainer All too often, people will choose a cardio workout over strength training, when in reality, strength training workouts, if done properly, will be more beneficial to your body’s muscles, bones, metabolism and energy levels.  Often times, this is because taking a walk or going on a hike does not take much prep or ... Read More »

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