Wednesday, January 12, 2011

Your Fitness Feedback!

In order to provide the best possible exercise prescriptions for my clients, please take a few minutes to consider the following questions and comment at the end of this blog! As your trainer, it is my commitment to maintain a connection with each and every one of you considering your personal level of fitness and lifestyle.

  • Which type of activities do you enjoy the most in your Camps/Classes?
  • Which activities do you least enjoy?
  • Are you satisfied with your Camp/Class locations, times and days?
  • Do you receive enough motivation from me, your Trainer, and are you experiencing the level of safe effective exercise that you desire?
I realize your time is valuable, so enough for now!

Monday, January 10, 2011

I Like Mondays!

We don't like Mondays.
Here are two songs that come to mind and describe how we feel about Mondays. I am in my 50s so I'm certain there are more current songs written about Mondays containing explicit lyrics. You needn't bring these to my attention. My spirits were dampened just listening to the first verse of both of these.
I like Mondays! I don't know exactly when I began to think this way. (yes, I said think, not feel!) Feeling your way through life can sabotage an otherwise sound judgement of day to day decision making. And, you know you can decide for yourself the outcome of your Monday.

Fridays are definitely the day we wake up in the morning and think, "It's Fridaaayy! Yes! The weekend begins! No problem here. Going to skate through this day, then have myself a weekend!" My thoughts exactly, every Friday.

Saturday! Is this day quite as good as Friday? Not sure. Friday may be the more elated mind set day of the two although Saturday has a great reputation.

Sunday! First half of this day is pretty awesome. Pancakes maybe and reflection of the good times Friday and Saturday brought your way. Later in the day...deflation. Monday lies ahead. Sunday night is our tunnel with no light at the end. At least not a light that doesn't resemble your flashlight with a needed battery replacement.

Monday morning. I'm ok after all. My secret weapon? I exercise first thing. Yep, roll out of bed, put on the workout clothes. Nothing fancy. No fancy workout. I conduct a boot camp style fitness class very early. Yes, I have to be there but so do the members or they get a shaming boo from me in their email that day. This Monday morning event is decidedly responsible for my attitude for the rest of Monday. Monday is good and getting better as it turns into Tuesday and the weekend looms again at mid day Wednesday.

Just another reason to exercise. Add it to your "reasons to exercise" list right in front of, "stress busting"and right after "decreases risk of cardiovascular disease." Call this reason, " Increases the likelihood of liking Monday."

Happy Monday from your Trainer!

Sunday, January 9, 2011

Monday, November 15, 2010

Nix the Holiday Bloat with Routine!

Nix the Holiday Bloat with Routine!

November 15, 2010 by Kim (Edit)
Filed under Health and Fitness

Your intentions will be sincere. Steering away from the holiday buffet table will be easy right? As will ignoring the tempting food gifts in the break room at work. You will graciously decline the special Christmas punch and those sparkling glasses of champagne. You say you are trying a new recipe for Pumpkin Cheesecake this year?

Realistically, as Americans, we are about to embark on what for most of us, is our very favorite time of year. A huge part of our celebration involves the special food and drink we will share with family and friends. We gift with food, attend parties, dine out with our holiday shopping and bring home all the extras from the grocery store. We are still a country blessed with the means to entertain ourselves this way and also be charitable during the “Giving Season.” It truly is a time of year to share and be thankful.

The question is still posed: How can we enjoy the Holiday Season and avoid that dreaded January day when it all comes crashing down around us? We have gained weight and the magical season disappears just like magic and leaves us in the grips of January and it’s winter gloom.

Answer to question: Routine! Yes, I exercise for a living. What I have learned over the years that has kept me on the wagon right up in the driver’s seat is that when your routine goes by the wayside, the habit is broken within days. Just that fast. One of my goals over the years has been to encourage the good habit of exercise through cross training. A varied exercise program snuffs out boredom. Knowledge of key components of exercise and safe execution gives the athlete (that’s you) tools to stay physically fit at home, on vacation, on a business trip and at a gym. The tricky part if you are not a trainer, is staying the course so not to break the routine or the habit.

Friends Fitness evening classes and 5:30am Fitness Camps were developed for this purpose. They both provide skills, tools and knowledge to help you (the athlete) find a way to exercise enjoyably in any given environment. Early morning fitness doesn’t sound so appealing to many, but choosing to commit to this program empowers you, creating a sense of accomplishment. Consider how good one feels upon arriving home from work or finally getting all of the days chores accomplished…. and then you recall, oh yes, I DID THAT! I got it done at 6:30am. Kudos to ME!

Need I remind you that regular exercise curbs the appetite. Regular exercise increases the metabolism, burning those extra calories. It squelches fatigue and relieves stress. My strategy for facing that dreaded day in January and feeling triumphant? Don’t eat from any cheeseballs. Remember that the first bite is the best so don’t get another crab rangoon. Most importantly, stick with your routine!

Saturday, July 10, 2010

Wellness Expo in the Country

Wellness Expo in the Country at Valley Vineyards!

Presented by Friends Fitness Company is being held on Sunday, July 18 from 11am until 5pm. The event is free with free parking. A luncheon will be served at 1pm with Guest Speaker Cammy Dierking from Local 12 News in Cincinnati. Reservations for the luncheon are required at $20. Many great door prizes! Reserve online at Or send check to:

Friends Fitness Co. 7716 Ravenwood Ln. Maineville, Ohio 45039 by July 1, 2010

There will be an informal wine tasting and tour of the Winery following the luncheon and it will continue throughout the afternoon. Cost is $10 and payable day of the event. Visit many local health and wellness driven organizations and businesses for education and for FUN! Healthy food to taste and to purchase - including desserts! Farmer's Market! Physicians and Physical Therapy! Yoga and Massage! Valley Vineyards is located at 2276 East US RT 22-3 Morrow, Ohio 45152 For more info 513.519.9195

All proceeds of Wellness Expo in the Country to benefit Little Miami Extracurricular Activities Assoc.