PK Fitness Tips

Work out tips for everyday fitness. Remember, NO EXCUSES!

DID YOU MIS(s) YOUR WORKOUT?

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I have a routine…When not in marathon training season, I run approximately 5 days weekly. This is enough to maintain my marathon base. What's more, Mondays and Fridays are always strength training days. It's truly hard to fit it all in, yet every piece is critical to my enhanced running...
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LEADING A BALANCED LIFE?

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BALANCE!!! We talk about this a lot, right!?! In traditional terms, we usually think of leading a balanced personal life. We devote a great deal of time and energy to balance exercise, great nutrition, time for self-love, fun with family and loved ones, and a general sense of peace! Your...
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INJURY-FREE WORKOUTS

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Fitness enthusiasts are a walking contradiction. How do I know?...I'm one of them! We engage in physical activity, all in the name of looking and feeling our personal best (of course it beats therapy fees too!), yet injury rules the day for many! It's a question I frequently get and...
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EXERCISE BEATS A SHOT!

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As we head into fall season and cooler weather, your mind turns to outdoor activity, beautiful fall weather, and then your inspiration is stopped dead in its tracks by the dreaded head cold and flu that you anticipate will hinder exercise and fun. It's a legitimate concern. According to a...
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IMPROVE YOUR RUNNING

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You are running longer, incorporating speed workouts, and pushing harder than ever, but still not seeing results? The key might be in STRENGTH TRAINING!!! Strengthening exercises are often times long forgotten for distance runners. “If I run more, I’ll improve and reach a PR!” is often the default mindset. This is...
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BEACHBODY WORKOUT, ARMS AND ABS

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DUMBBELL CHEST PRESS: Lying down on a mat or on the floor, with knees bent and glutes raised and tightened, begin with your arms and dumbbells pushed straight above you, directly over your chest. Without the ends of the dumbbells touching; slowly lower your elbows out and to the side, away from your ears in line...
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TRIM THE FAT

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IT'S TIME TO TRIM THE FAT! ...which means it's time to be honest about what is sabotaging your efforts to be the lean, mean, energized machine that you have long wanted to achieve. I hit the gym several times weekly and have done so for many, many years. It's the...
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GOT TEN MINUTES?

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GOOD NEWS!!! IT REALLY DOESN'T TAKE MUCH TO GET FIT FOR SUMMER! If YOU HAVE TEN MINUTES, I'VE GOT YOU COVERED! I struggle daily with prioritizing and decision-making for family, business, and personal activities. Even for ME, exercise is often the item that gets put on the back burner! It's so...
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SUMMER BUTT SHAPERS!

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BUTT…I don’t have time to exercise! I know, I know…I hear it all the time. In my never-ending attempt to get America healthy, feeling and looking great with little time to give, I offer up the following exercises to tone and shape that butt of yours! I’d like to be proper and talk about this area...
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GET ROLLING!

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You've heard of a FOAM ROLLER? It's the latest rage! Long before its popularity, I was introduced to BODY ROLLING, by my good friend, Karen Galliano...only with a ball, and with a larger range of purpose. Aimed at healing, wellness, and injury prevention, it also supports your goal of "getting in...
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HAVE A BALL, PART TWO

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The exercise ball has become my friend, and I hope yours too! It adds fun to the workout, hits many muscle groups, and requires balance too. When you add these variables, you'll get more "bang for your buck" than if you just hit the gym equipment. And of course, I...
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HAVE A BALL, PART ONE

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When you've hit a plateau in weight loss, you're feeling a bit "burned out" on your normal routine, or you need a challenge to hit that next level, it's time to HAVE A BALL! I love the exercise ball, because it requires balance and engages more than one muscle group....
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GASPARILLA GADGETS

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THE GASPARILLA CHALLENGE OF RACES IS AN AMAZING WEEKEND OF ENERGY, FUN, AND NEARLY 31 MAGICAL MILES. AS A PACER, I ALSO DISCOVERED NEW RUNNING GEAR, WHICH I NOW CONSIDER MY "GO TO'S" FOR COMFORT, OPTIMAL PERFORMANCE, AND...OF COURSE, FASHION TOO! RooSPORT 2.0 As a marathonpacing.com pacer, I was fortunate...
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DO YOU WANT TO RUN?

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YOU WANT TO START A RUNNING PROGRAM, BUT YOU THINK ONE OF THESE IS REQUIRED BEFORE EXERCISING?.. A) You must be lean. B) You must have Kenyan ancestry or at least natural athletic abilities. C) You should own a treadmill or have a gym membership. D) You must have incredible running clothes. E) None...
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5 MINUTE WORKOUT!

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GOT 5 MiNUTES? These exercises will give you a quick whole body workout that targets your core strength, abs lower and upper body. Best part? You can perform each exercise using only your body weight. So, there are really no excuses for getting in a quick total body workout…even when you’re traveling,...
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CLOTHES MAKE THE RUNNER!

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As we head into the Holiday - and equally important running season, please take note: Your clothes matter, especially when working out... ...And, I don't just mean for looking your personal best, though that's also important! Let's dive in...but first I must clear the air right out of the gate. I am...
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