Fitness Should Keep you Tuff AND Injury Free

May 2, 2014 by  
Filed under Other

This is a quick read and good info regarding why we do what we do!  If you
are already involved in our Early AM Camps, or considering, here are the

advantages of signing up for our *5 day per week camp.  **It takes a change
up to lose some weight and get stronger!*

These Early AM Fitness Camps are designed to improve your overall health
and fitness.  My ideas are expressed well in the following article by
Sparkpeople contributor, Nicole Nichols.

Yes, I too hopped on that “bootcamp” band wagon with all the trends
pointing to ” hellacious exercise only” to get us to that elite athletic
status.  Over time, I learned that this type of exercise cannot be
sustained without risk no matter what age.  The ACSM guidelines and my own
many years of experience will prevail.

*Challenging exercise with proven safe methods.  Ready for Friends Fitness?*
*Try us any day next week with my compliments.  Next camp begins Monday May

*Summer Camp coming for June at 830am Mon and Wed*

The All Important “MONDAY”

April 4, 2011 by  
Filed under Other

A great Monday on tap!

Already began with a.m. Fitness as we played outside today on the field at 72 degrees!  Big fitness gains…all fun! If you weren’t there with us, well, I just don’t get it.  Monday is a strategic day in our fitness goals.  It jolts us out of weekend mode and reaffirms our commitment to taking care of the mind and body with better fitness and nutrition habits.  Our 21st century lifestyle for the most part does not provide the physical activity that our bodies require for optimum health, and the food industry has sabotaged our nutritional awareness!  Let us not forget to kick start our Monday with a great breakfast also!

Eve FFC will meet tonight at 6pm Little Miami Family church.  Looks like an “indoor” night for us, so we will make the most of muscle building and fat burning with some HIIT!  (high intensity interval training)

Power Core and Stretch once again for April (by request) and beginning tomorrow at ballet tech ohio 8:30am!  A more subtle experience to enhance your stronger workouts.

Wellness Expo in the Country! Put this on your July calendar!

June 8, 2010 by  
Filed under Other


Questions about Boot Camp?

April 30, 2010 by  
Filed under Other

Q: What makes fitness Boot Camp work? A: early workout 5 days a week kicks in the metabolism. Your program is designed for results. Targets all muscle groups and provides interval cardio training (fat burning)

Q: How do you get up at 5am in the morning? A: When your alarm goes off, you SIT UP! You put on your clothes that you prepared the night before. You grab a handful off berries or a banana. You get in your car and go. I do the rest.

Q:What if I can’t keep up with the others? A: You are never expected to perform at any level greater than your own personal best. Watch that increase with your confidence.

Q: Why is Boot Camp better than going to the gym? A: more motivation, camaraderie, superior training at a fraction of the cost of a personal trainer, more skills learned to stay healthy, nutrition advice on a daily basis. You actually have FUN!

Awareness of What You Eat

April 14, 2010 by  
Filed under Other

9 Ingredients to avoid in processed foods


If you know me at all, you know that I’m an advocate for whole, unprocessed foods.  However, many of us inevitably turn to packaged or processed foods when we are short on time.  Maybe we grab a frozen dinner or pizza for a quick dinner for our family.  Maybe we grab a quick nutrition bar to satiate our hunger until we can sit down for a real meal.  Or maybe, we just don’t like to cook.  Whether we like it or not, packaged and processed food has become a huge part of our food industry and, as a result, a part of many of our diets.Although there are some brands that I hugely advocate for, there are many more that border on outright unhealthy and “scary.”  Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet. It is always preferable to choose products that have only a handful of ingredients, all of which should be recognizable.  One test to know whether an ingredient is healthy is to ask yourself whether your grandmother would recognize it.  If not, there is a good chance the ingredient is less natural food and more man-made chemical.  Another good test is whether or not you can easily pronounce the ingredient.  If you feel like you need a science degree to pronounce it properly, chances are the ingredient is worth avoiding.

If you do have to resort to a processed food for a snack or dinner (anything canned, packaged, etc.), try to avoid those that contain the ingredients listed in the following chart.  Although this isn’t an exhaustive list, these ingredients are some of the most highly processed and least healthy of all:

Ingredient Why it is Used Why it is Bad
Artificial Colors
  • Chemical compounds made from coal-tar derivatives to enhance color.
  • Linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity and headaches.
Artificial Flavorings
  • Cheap chemical mixtures that mimic natural flavors.
  • Linked to allergic reactions, dermatitis, eczema, hyperactivity and asthma
  • Can affect enzymes, RNA and thyroid.
Artificial Sweeteners
(Acesulfame-K, Aspartame, Equal®, NutraSweet®,  Saccharin, Sweet’n Low®, Sucralose, Splenda® & Sorbitol)
  • Highly-processed, chemically-derived, zero-calorie sweeteners found in diet foods and diet products to reduce calories per serving.
  • Can negatively impact metabolism
  • Some have been linked to cancer, dizziness hallucinations and headaches.
Benzoate Preservatives(BHT, BHA, TBHQ)
  • Compounds that preserve fats and prevent them from becoming rancid.
  • May result in hyperactivity, angiodema,  asthma, rhinitis, dermatitis, tumors and  urticaria
  • Can affect estrogen balance and levels.
Brominated Vegetable Oil(BVO)
  • Chemical that boosts flavor in many citric-based fruit and soft drinks.
  • Increases triglycerides and cholesterol
  • Can damage liver, testicles, thyroid, heart and kidneys.
High Fructose Corn Syrup
  • Cheap alternative to cane and beet sugar
  • Sustains freshness in baked goods
  • Blends easily in beverages to maintain sweetness.
  • May predispose the body to turn fructose into fat
  • Increases risk for Type-2 diabetes, coronary heart disease, stroke and cancer
  • Isn’t easily metabolized by the liver.
MSG(Monosodium Glutamate)
  • Flavor enhancer in restaurant food, salad dressing, chips, frozen entrees, soups and other foods.
  • May stimulate appetite and cause headaches, nausea, weakness, wheezing, edema, change in heart rate, burning sensations and difficulty in breathing.
  • An indigestible fat substitute used primarily in foods that are fried and baked.
  • Inhibits absorption of some nutrients
  • Linked to gastrointestinal disease, diarrhea, gas, cramps, bleeding and incontinence.
Shortening, Hydrogenated and Partially Hydrogenated Oils
(Palm, Soybean and others)
  • Industrially created fats used in more than 40,000 food products in the U.S.
  • Cheaper than most other oils.
  • Contain high levels of trans fats, which raise bad cholesterol and lower good cholesterol, contributing to risk of heart disease.

Have you checked your ingredient lists recently? Do they contain any of the above? Have you tried cutting some of these ingredients out?

Excerpted from “GET REAL” and STOP Dieting! Copyright 2009 – Brett Blumenthal
Originally posted on 



STOP Dieting NOW! Eat right without dieting with Brett Blumenthal’s #1 Bestseller “GET REAL” and STOP Dieting! – the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always! BUY IT NOW!

Related Topics:


Gift Certificates Available!

December 8, 2009 by  
Filed under News and Updates, Other

Available through Registration page or email Kim for a specific package. A great gift for Birthdays, Valentine’s Day and especially the New Year! Major credit cards accepted.