Wednesday, December 29, 2010

Find the Right Fitness Professional For You

It seems that new fitness facilities, studios and “body” boutiques, are opening up on every street corner. But before you rush out and stop by for “complimentary” free session, here’s what you should look for when evaluating the best fitness professional to help you achieved your health and fitness goals.

A personal trainer or fitness professional should have a 4 year college degree in exercise science, and hold current certification(s) through reputable fitness organizations (such as the American College of Sports Medicine or National Strength and Conditioning Association). Most states do not require either, which is unfortunate. You wouldn’t want your accountant filing your tax return unless she studied accounting in college (and preferably was a CPA), and you surely wouldn’t want a doctor performing surgery that didn’t have a medical license to practice. When it comes to your health and fitness, you want to make sure you find someone who is qualified, and that starts with education.

Next, make sure to ask your potential fitness professional about her experience, especially in relation to your goals. There are as many different health and fitness related goals as there are people looking to make positive changes. It’s essentially that the professional you hire has a track record of successfully helping others with similar goals. Ask for a client list that you can call to discover how she’s helped former and current clients with reaching their desired health and fitness outcomes.

And finally, make sure you choose a trainer with whom you feel comfortable and whether their personality is a good match with yours. Above all, trust your instincts. Hiring someone with superior training knowledge is worthless if you don’t feel comfortable. You need to trust, respect and feel at ease with them.

Whether you want to look stunning on your wedding day, shed pregnancy pounds, recover from an injury, run a marathon, or just make some sustainable changes to your current health and fitness, working with a the right fitness profession will surely help you get there. Just make sure you do a little investigation before you get started to find the right professional for you!

Here’s to your optimal health and fitness,

Brian Calkins

Wednesday, October 20, 2010

BBC Burgers

BBC Burgers, makes 24
1 cup brown rice
2+ cups water

Cook and cool

1 medium onion, quartered
3/4 cup water
1 red bell pepper, seeded and quartered
10 oz. frozen chopped spinach, thawed & drained
1/2 cup sunflower seeds, crushed a little
2 cups chopped walnuts
1/4 cup soy sauce
1/4 cup Tabasco
pinch ground cayenne
1 tsp. seasoned salt
2 tsp. onion powder
1 tsp. garlic powder
7 cups quick cooking oats
1/2 loaf whole grain bread, made into bread crumbs (or about 1 cup store bought)
1 cup water, if needed

Chop onion with 1/2 cup water in food processor until finely chopped. Set aside.  Chop red pepper & 1/4 cup water in food processor until finely chopped.  Add to onion.  Add onion/pepper mixture to rice.  Stir, and then add spinach, sunflower seeds, walnuts, soy sauce, Tabasco, cayenne, salt and powders.  Mix well.  Stir in oats & bread crumbs.  Add water if necessary to form patties.  Refrigerate overnight or at least 2 hours.  Make into 1/2 cup patties.

To freeze ahead: Wrap individually, and freeze for up to 3 months.
To cook:  grill about 2 min each side, or lightly fry in canola about 3 minutes each side.


Your friend in fitness,

Tuesday, August 3, 2010

I was the MOST out of shape person in the world!

Have you ever gotten out of bed with the feeling that you may well be the most out of shape person in the world?

I have.

I was 19 years old, a sophomore in college and had been finished with competitive soccer for 18 months. During that period I ate a lot of food, studied hard, took lots of naps and didn't move very much. I put on 45 pounds of pure fat and felt horrible.

And then one day out of desperation I went for a jog around the block. 15 minutes tops ... it was tough; I was winded and unsure if I was going to make it. It was a far cry from my lean soccer playing days.

But something happened just after completing that modest jog. I felt tremendous.  My energy level soared, my outlook on life was enhanced and the world around me seemed crisper - I felt alive for the first time in well over a year.  And in that moment of euphoria I made a secret promise to myself to bring exercise back into my life forever - never again will I feel tired, stressed out, moody, fat and lethargic - that was my commitment to myself on that day.

Now 21 years after that experience, exercise is not only a regular part of my personal life, it's my passionate livelihood. But the reality of exercising and eating healthier foods consistently is that it's not always easy. In the 2 decades since being 45 pounds overweight, I've had various levels of commitment to my health and fitness. I've ranged from fanatically focused to just going through the motions to maintain reasonable health and bodyweight. And I even put on 5 pounds (okay, maybe 7 or 8 pounds - reality is hard to face! ;) during my wife's pregnancy. (Empathy weight, I suppose).

But through it all, exercise remains one of my top priorities. Yes, I fondly remember the days when I could train hard for 2 - 3 hours, but today I prefer to work hard for an hour and spend the other hour or two with my wife and daughter. And with this shift in priorities, some of my most enjoyable workouts involve exercise that includes my daughter in some way.

Staying fit and healthy is a choice. We all have legitimate reasons to put off exercise, but we also have many more powerful reasons why we must put exercise at the top of our priority list. Exercise allows us to be more productive (personally AND professionally), more vibrant, more focused and clear, it gives us a better mental outlook, and so much more. Developing your own compelling reasons why you make consistent exercise a part of who you are will help you follow through on those days you just don't feel like doing it!

Below are some fun exercise ideas to help get you moving, in spite of the reasons that may get in your way:
  • Dance to your favorite music in your living room. Invite your spouse and the kids to join in! 
  • Pretend you're playing the biggest game of your life in your favorite sport - and play hard for 30 minutes!
  • Join a boot camp, or other group fitness program. They are a lot of fun and get you in shape fast. 
  • Go in the backyard and play vigorously with your kids and the whole family gets a workout. 
  • If you have kids under the age of four, put them in a jogging stroller and get in short jog before dinner. 
  • And just because you're no longer 14 doesn't mean you cannot go swimming, ride a bike, or engage in a vigorous game of tennis, racquetball, soccer, basketball, softball, volleyball, even golfing without the cart, are all great ways to get a little more movement in.
If you have a reason not to exercise, I have the solution.

Click here to eliminate any excuse you have for not exercising!

Your friend in fitness,
Brian Calkins

Wednesday, June 23, 2010

5 Weight Loss *Secrets* [Video]

As you know, exercise is CRUCIAL to your success today.

One hundred years ago, we really didn't need to work out to remain mentally, emotionally and physically sharp.  

Our daily routines took care of the body's need for consistent movement.

Today, we're a significantly sedentary society. 

But even with a continuous, well structure exercise plan, without a concern for nutrition, you wind up frustrated with your weight loss results.

A successful nutrition routine really begins with getting your portions under control.

What's interesting (and challenging at times) is it's not just restaurants and fast food that are the culprits to massive servings.

Portions are increasing everywhere, even in "traditional" cookbooks, like the Joy of Cooking, which has been out for decades now.

When cookbooks are updated with new recipes the portion sizes have increased AS MUCH AS 40%!!!

That means when the book was first published, the cooking directions suggested smaller portions, but now when you think you're making just 1 serving, you're actually getting FORTY PERCENT MORE calories than your parents or grandparents were decades ago!!

And don't fall into the trap of rationalizing that you're eating healthy--even large portions of healthy options add up quickly and expand the waistline!

Following these 5 weight loss *secrets* will virtually guarantee success:
  1. Use smaller plates and bowls when serving.
  2. When you go out to eat, ask for half your meal to be put in a doggy bag BEFORE it's even brought to the table. Better yet, cut down eating out to no more than 1 time per week (yes, take out that's eaten at home falls under the 1 time rule too).
  3. Portion out food servings before serving meals rather than putting large bowls or plates on the table so people eat "family style."
  4. Fill up half your plate with veggies and/or fruits -- this leaves less room for the higher calorie options, but it also fills you up with low calorie, HIGH nutrient content food!
  5. Eat at a kitchen or dining room table ONLY, not in front of a TV, computer, at your desk, etc. When distracted we eat up to 30% more calories!

These 5 simple strategies go a very long way -- notice I didn't say there were "forbidden foods" you could never touch again. Simple strategies followed consistently become habits, and our habits determine our success!!

And I'll leave you with a very short, funny video. Have you ever watched someone race a cheeseburger?  In the context of your nutrition bank account, it's a race that cannot be won.

Go to watch Leigh on the treadmill race Gabe eating McDonalds. 

Your friend in fitness,

Brian Calkins 

Tuesday, June 8, 2010

"Fall Down 7 Times, Get Up 8!"

The Pain of Growth

I once read about a man who was born into poverty, experienced great strife throughout his life, and met defeat time and time again.

As a child he was forced to go to work to support his family after the family lost their modest home.

Two years later his mother passed away.

As an adult he opened a business, and it failed. Two years after that he borrowed money from a friend to open another business, and that venture went under too, forcing him into bankruptcy and almost 2 decades of debt.

His fiancée died at a young age just before their wedding. He was heartbroken. So much so he suffered a nervous breakdown and couldn't get out of bed for 6 months.

He attempted several more jobs, and failed to succeed at any of them.

Tried politics, law school, to become a speaker - all with little to no success.

He could have quit many times - but kept going.

And because of that he became one of the greatest presidents in the history of our country.

You're probably familiar with his story ...

Abraham Lincoln was a champion because he never gave up.

Why do I share this with you?

Simply because ANYTHING in life worth having is worth struggling for.

You may make multiple attempts to change careers, lose weight, have a successful relationship or improve an existing one, be a superstar mom or friend, run a marathon or just a single mile ... it doesn't matter.

Just keep working at it. Do NOT give up. For giving up is the only sure way to fail in any endeavor.

"I have not failed 1,000 times. I have successfully discovered 1,000 ways to NOT make a light bulb."
- Thomas Edison

How many times would you allow your kids to learn to walk before you gave up on them?

Silly question, right?  They will continue to try to walk ... until they master it.

Why not give yourself that same support, flexibility, and leeway ... to keep trying until you've succeeded?

Whether it's Burpees, running a mile, eating 10 fruits & veggies each day, eliminating sugar from your diet, losing 20 pounds, or whatever ... keep struggling, keep working, keep on going ...'re gonna succeed!

Your friend in fitness,

Brian Calkins

Friday, May 21, 2010

Color Code Your Way to Good Health

A colorful plate is a nutritionally balanced one; it has some red, some green, maybe a little blue and yellow or orange. It’s when that plate is taken over by bland browns (the color of our beloved meat and taters) that our diet becomes boring – and our bodies start getting bigger.

A government nutritional study recently found that 69 percent of Americans don’t get enough green vegetables on a given day; 78 percent are lacking in red; 79 percent need to grab more orange and yellow; and a whopping 88 percent are short on blue and purple. Keep this in mind: the prettier the food on your plate, the better it likely is for you.

People are omnivores; that means we’re meant to eat all the edible, natural things Mother Nature gave us. Check it out:

• Yellow fruits and veggies are full of vitamin C, which gives us super-human healing powers, fighting disease, healing wounds and even warding off evil free radicals. Pears and pineapples are sweet, delicious sources of yummy yellow.

• Blue and purple foods contain antioxidants like anthocyanins, which can help us fight cancer. Nosh on a handful of blueberries or grapes to get your servings in.

• Red items offer lycopene and flavenoids, which pack an antioxidant punch and also fight cancer, free radicals, heart disease and even aging. Try tomatoes, watermelons, strawberries and red bell peppers.

• Orange foods are great for beta carotene, which helps boost immune function. Of course the main men here are carrots, oranges, and peaches.

• And our old standby green is a nutritional powerhouse, with cancer-fighting phytochemicals, anti-oxidants – and even a special power against macular degeneration, one of the top causes of blindness. Green veggies are many, so if you’re tired of broccoli and salad greens, try asparagus, avocado, kiwis and even green beans fresh from Findlay Market.

Popeye was right (and so was your mom) – spinach and its friends make you healthy and strong! You are what you eat. Do you want to be boring, bland brown, or exciting, beautiful COLORS?

Tuesday, May 18, 2010

IMPACT Launches on Monday!

The creators of  Adventure Boot Camp for Women ...

... have now created, IMPACT! for Men - Intense Mixed Performance Accelerated Cross Training! 

Limited to 12 guys only, IMPACT starts on May 24th at 5:30am here at out State of the Art Fitness Studio.

And, if YOU refer your favorite guy (husband, boyfriend, brother, father, son) we're going to give YOU $75 off a future Adventure Boot Camp session!

This offer is good only on the May 24th IMPACT session, and expires when the 12 spaces are sold out.  The $75 off Adventure Boot Camp can be used anytime in 2010.

Details and registration are here:

Your friend in fitness,

Brian Calkins

Tuesday, March 30, 2010

I can...

Okay, so the subject of today's posting is "I Can"

Because so many people live in a world of "I can't."

I was thinking about this on the way into the studio this morning.

Reflecting about an inspiring young boy that I met on Saturday, and how against all odds, he thoroughly believes he can.

And thinking about my dad, who turned 70 yesterday, and all the lessons he taught me growing up, and still today. He was a tough Marine, but also had a great soft side.

And then I started thinking about all the clients who've we've met through the years ... some when they started initially thinking that they can't - "can't do 15 minutes on the elliptical machine", "can't do pushups", "can't this or can't that..."

Yet somewhere along the line their cant's turned into I CAN do this!

That I CAN attitude, though, is what all of us need.

I love the Zig Ziglar quote that says:

"Whether you think you can or think you can't, you're probably right."

Many of you did the Heart Mini Marathon yesterday -- or recently completed another similar event - a first for many. Others have been preparing for one of the Flying Pig events coming up in 5 weeks. Those are all "I can" attitudes.

It's not just with exercise, though.

We should approach everything in life with this same attitude.

Back to the amazing boy I met on Saturday - Ryan Korgengel.

In the fall of 2008 a tree fell on him during that huge wind storm we had .... and 2/3rds of the right side of his brain was damaged.

He was rushed to the hospital ... and after a 5 hour surgery, the doctors expected him to be paralyzed on the left side of his body, if he made it past the first 72 hours post-surgery.

Not only did he make it out of surgery, Ryan set goals ... to walk again, to get back out on the golf course and play again.

This young guy is so full of determination ...

He's been walking in therapy with the help of a robot ...

Ryan's parents heard about the AlterG Anti-Gravity Treadmill and stopped by on Saturday to see if it would be appropriate for him.

After he got on it ... let's just say his dad had to keep Ryan from going too fast...he was ready to run!!

And watching the huge grin on his face Saturday was simply amazing.

He and his parents have this amazing belief, and faith ...

...they have the "I can" attitude, and when you're around them, you feel it too.

Here's a short video of Ryan's story - definitely worth watching:

Keep Ryan in mind anytime you question whether you CAN do something ... and then go out there and give it your best shot!

Your friend in fitness,

Brian Calkins

Friday, March 5, 2010

Anti-Gravity Treadmill in Cincinnati Benefits Many Populations

The latest addition to Cincinnati Fitness Running is the NASA-developed Alter-G Treadmill. Currently there are only approximately 150 of these treadmills throughout the country, with the next closest being located at the Cleveland Clinic.

By means of a plastic air pressurized "bubble" around the user's lower body, this treadmill lifts up to 80 percent of the user’s body weight, removing the effects of gravity on the spine and lower extremity joints. It is similar to the effects of buoyancy in water but there is no resistance inside the bubble, allowing for the first ever anti-gravity treadmill with normal running mechanics and range of motion (unlike the aquatic treadmills that impeded normal running technique). This technology has already begun revolutionizing the rehabilitation field and may become a standard piece of equipment at all top-notch facilities in the US.

Some of the most prestigious universities and medical institutions, including the University of Southern California Medical College and the aforementioned world class Cleveland Clinic in Ohio, have demonstrated excellent Alter-G Treadmill results with patients suffering from Parkinson's disease, spinal stenosis, and orthopedic conditions of the spine, hip, knee and foot.

We have already seen the benefits of the Alter-G treadmill on runners and athletes, and look forward to applying similar benefits to clients with neurological disorders such as strokes and multiple sclerosis. Users have demonstrated major improvements in balance, strength, and the ability to walk as a result of using the Alter-G Treadmill.

For more information on Cincinnati’s Alter-G treadmill, click here.

Thursday, March 4, 2010

Silly Trivia - Win a Four Week Fitness Program!

The first person to accurately answer the following 8 questions, wins a 4-week, 5-day per week fitness program of your choice - Adventure Boot Camp for Women, or the Total Fitness Makeover!

Email your answers to!  Good luck!!

  1. I prefer Nike or Under Armour?
  2. How many teaspoons of sugar are in a 20 oz soda?
  3. How much sugar does the “avg” teen eat each year?
  4. I was born in Florida or Louisiana?
  5. Currently, I am teaching my 30th or 40th 4-week Adventure Boot Camp Session in Cincinnati?
  6. I got my start in the fitness industry teaching seniors in retirement communities or group fitness to kids under 10 years old?
  7. What has more calories, a medium sized banana or a medium sized apple?
  8. I have 2 kids - Kayla and Justin ... or 4 kids - Kayla, Justin, Leigh and Annie?

Saturday, February 27, 2010

The AlterG Anti-Gravity Treadmill® Comes to Cincinnati, Ohio

The AlterG Anti-Gravity Treadmill®
  • Unique unweighting technology provides the opportunity to rehabilitate lower extremities like never before
  • Precise partial weight-bearing enables accurate implementation of unweighting protocols
  • Provides highly effective neuromuscular and proprioceptive retraining
  • Technology developed at NASA and further developed by AlterG for medical rehabilitation, fitness and sports performance training
  • The Anti-Gravity Treadmill® is FDA-cleared for the following indications:
    • Rehabilitation following injury or surgery of the lower extremity (hip, knee, ankle or foot
    • Rehabilitation after total joint replacement
    • Gait training in neurologic patients
    • Strengthening and conditioning in older patients
    • Weight control and reduction
    • Sport specific conditioning programs
    • Aerobic conditioning
Get more info at

Thursday, February 25, 2010

Bag the Winter Workout Blahs

Let me be frank: training for the Flying Pig over the past few weeks has been, well, darn near impossible. With a foot or more of snow covering most of the sidewalks and trails throughout the city, we've had little choice but to suck it up and either run super early (to avoid traffic on the roads) or knock out our miles on the treadmill.

And running inside is so tedious. Mile after mile, day after day, slogging it out while staring out the window at the dirty, slushy landscape is just plain boring.

I've about had it with the weather and the way it restricts my workouts. And I'm betting you have, too. Treadmills, stairmills, elliptical, the sweaty dude who always has the equipment before you and never wipes it down - they're all on your nerves and about to make you bag your workouts until the sun finally shows its face once again. But wait! Don't give up. You don't have to bag your workouts; bag your blahs instead by taking a fresh approach to a tired routine.

Necessity is absolutely the mother of invention. And with your fitness motivation at a new low, there's never been more of a necessity to invent a new program. Take this opportunity to try something totally new.
  • If you're a runner, give the stairmill a try - you'll be shocked at how it works your glutes and gets your heart rate up. Phoning it in on the elliptical? Grab a good gossip rag and jump on a recumbent bike. You'll cycle from Florence to Fairborn before you know it.
  • Ask your trainer for a great circuit workout. With a circuit, you'll perform a series of exercises quickly with little or no rest in between. It will push you beyond your current limits and give you a great workout in 30-40 minutes by incorporating both cardio and resistance work in one routine. If you don't have a trainer, you can find circuit programs online or in magazines like Self, Women's Health and Men's Health.
  • Revert to childhood with a jump rope. There are few more efficient - or cheaper - pieces of exercise equipment available. Incorporate 50-100 strokes as you move between machines and you'll rev up your heart, your stamina, and your calorie-burning potential.
  • Give group fitness a try. HealthStyle offers two group fitness options, our Adventure Boot Camp for Women and the Total Fitness Makeover. You can also check your gym's schedule for classes ranging from yoga to Zumba to kickboxing. Many people find spinning addictive, and most gyms offer both morning and evening classes.  
  • If you're totally snowed in, try a DVD. There are thousands of workouts for all fitness levels and interests. You can have Jillian Michaels bark orders at you, find programs tailored to new moms, to women over 40, build muscle with Tony Horton and P90-X, or even take a crack at belly dancing or striptease. And here's 2 free at home workouts from yours truly! Click here to work your quads, chest, shoulders, triceps and heart rate ... or click here to work your hamstrings, back, biceps, core and heart rate ! Both workouts can be watched online ... or downloaded to your iPod!
The weather - even when it's been as bad as it has been this February - is NOT a viable excuse to ditch your healthy habits. Give something new a try and soon your energy will be restored and your attitude improved. In the meantime, I swear I heard birds singing the other day. Spring is out there somewhere, I just know it.

Brian Calkins

The Power of a Number ...

Later today, I'm going to send you an email to set up your Half Way Point fitness evaluation check in, if you'd like to see how you're doing up to this point...

But first, I've had this intense sensation inside of me ... and it's been building and building and building ... until the point that I have to write and articulate something of importance.

So, I encourage you to read this email carefully and all the way through ... it's a critical message that everyone needs to hear.

Imagine that in front of you there are two boxes.

In the first box , there is a number, which is equal to what you think your ideal body weight should be. But there is no visual image of your physical body to go along with that number.


In the second box , there is a picture of your ideal body, but no corresponding number.

Which would you choose?

"Ideal" number on the scale not knowing what your body will look like?

Or "ideal" picture of your body with no corresponding number?

I ask this because that scale causes SERIOUS stress.

Of course for everyone it is different ... so you can never compare YOU to anyone except you.

But what does your body weight do for you? If you weigh X vs Y...

  • Do you have more meaningful relationships? 
  • Are you better at your job? 
  • Are you a better spouse? 
  • Better mom? 
  • Better friend? 
  • Better sister?
Friend, your body is such an amazing thing ...

...but it's incredible that we've worked with people on all ends of the spectrum, from people who were over 400 lbs to high level athletes, teenagers to grandmothers, celebrities and soccer moms, and to this day, not a single person has been happy with where they were physically.

There is always something "wrong" with their body.

I heard LL Cool J complaining to his trainer that his legs weren't muscular compared to his upper body.

Denise Austin told a friend that her arms could be a little more defined.

A client traveling 3 hours for his workout, who ultimately lost 163 lbs at our studio, said the size of his neck and chin bothered him the most.

It is interesting ... and a little saddening.

These are amazing people who are focused on something they perceive as not perfect, or less than. Whether a size 30, size 10, size 2 and everything in between...the grass is always greener.

And, trust me, your favorite trainer IS NOT immune to this either ...

Nor is Olympic Ice dancer and Gold Medal hopeful Tanith Belbin .

So here is your assignment -- homework, if you will.

List 10 things your body does for you or that you like about your body.

  • Maybe because you have strong arms, you can carry your children with ease. 
  • Because you're more fit, you can play with your kids or grandkids without getting out of breath. 
  • If you're training for a race, maybe your fitter body allows you to move at a faster pace than you normally would
The list can go on.

I distinctly remember a time when I was waiting for the elevator with a friend -- and a man wheeled up in his wheelchair without legs. He looked at us, both very able to walk, and he said something I'll never forget: "I wish I had the option of taking the elevator OR the stairs ... I know I would take the stairs every time. But I can't. You both can -- why aren't you walking?"

How thankful we are. And this brings me to a great short story I once read about "The Cracked Pot."

All of us are cracked pots in some capacity.

The Cracked Pot

A water bearer in India had two large pots, each hung on the end of a pole which he carried across his neck. One of the pots had a crack in it, and while the other pot was perfect and always delivered a full portion of water at the end of the long walk from the stream to the master's house, the cracked pot arrived only half full.

For a full two years this went on daily, with the bearer delivering only one and a half pots full of water in his master's house. Of course, the perfect pot was proud of its accomplishments, perfect to the end for which it was made. But the poor cracked pot was ashamed of its own imperfection, and miserable that it was able to accomplish only half of what it had been made to do.

After two years of what it perceived to be a bitter failure, it spoke to the water bearer one day by the stream. "I am ashamed of myself, and I want to apologize to you."

"Why?" asked the bearer. "What are you ashamed of?"

"I have been able, for these past two years, to deliver only half my load because this crack in my side causes water to leak out all the way back to your master's house. Because of my flaws, you have to do all of this work, and you don't get full value from your efforts," the pot said.

The water bearer felt sorry for the old cracked pot, and in his compassion he said, "As we return to the master's house, I want you to notice the beautiful flowers along the path."

Indeed, as they went up the hill, the old cracked pot took notice of the sun warming the beautiful wild flowers on the side of the path, and this cheered it some. But at the end of the trail, it still felt bad because it had leaked out half its load, and so again it apologized to the bearer for its failure.

The bearer said to the pot, "Did you notice that there were flowers only on your side of your path, but not on the other pot's side? That's because I have always known about your flaw, and I took advantage of it. I planted flower seeds on your side of the path, and every day while we walk back from the stream, you've watered them. For two years I have been able to pick these beautiful flowers to decorate my master's table. Without your being just the way you are, he would not have this beauty to grace his house.

The Moral of this Story: Each of us has our own unique flaws. We're all cracked pots. But it's the cracks and flaws we each have that make our lives together so very interesting and rewarding.

There is a lot of good out there...and none of it is determined by a number on a scale.

Have a wonderful weekend, Friend, and take some time to really see the beauty in those you interact with over the next few days.

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc.
4325 Red Bank Rd Cincinnati, OH 45227
513-407-4665, x-105

Tuesday, February 9, 2010

Busting Out of Cabin Fever - Making the Most of a Snow Day

Okay, here's a workout you can do today if you find yourself snowed in.

This will take you 45 - 60 minutes to complete, and you'll find yourself feeling mentally sharp, emotionally balanced, and physically energized afterward.

Then, you can tackle that one pressing issue that's been lingering and cluttering your mind, and needs to get done!

Make the most of the downtime!!

Here's the workout:

And by the way, this workout was created last August for our Adventure Boot Camp for Women program.  It's challenging, and extremely effective, regardless of gender.

Have an awesome (and productive) Tuesday!!

Your friend in fitness,

Brian Calkins


HealthStyle Fitness

4325 Red Bank Road Cincinnati, OH 45227

Wednesday, January 27, 2010

Tuesday, January 26, 2010

Putting the “Super” in Super Bowl

You already know that football rocks the Calkins house, so it’s no surprise that we’re pretty excited about this year’s Super Bowl (the only bummer being of course, that the Bengals are missing).

The ads! The halftime show! The drama! And of course – the food! The Super Bowl is essentially a holiday in many American households, and we celebrate it in that classic all-American way: with lots and lots of food. In fact, it’s the second HIGHEST food consumption day of the year! Yes, right behind Thanksgiving!

Considering the fact that the Super Bowl comes hot on the heels of the holiday season, falling right at the point where many of us have finally gotten our eating back on track, a Super Bowl party can create quite a nutritional challenge. This year, head the calories off at the pass by hosting your own Super Bowl party – the HealthStyle way! A few easy tweaks and you can have all the taste without adding inches to your waistline.

Skip the frozen food aisle! While those packaged Friday’s appetizers look tempting and are certainly easy to make, they are incredibly high in fat, calories and sodium. Keep recipes as simple as possible and stick to fresh ingredients; the fewer processed foods, the better.

When preparing old favorites, use low-fat or fat-free ingredients wherever possible. Low-fat sour cream, ranch, mayo and cheese are nearly undetectable in a dip recipe. Even better, have some hummus on hand for a tasty healthy dipping option. Turkey and low-fat ham are great sandwich fixin’s. Find an artisan whole-grain bread to make sandwiches special while also sneaking in some filling fiber.

Turkey versions of pepperoni and hot dogs also work well. Throw a turkey dog or organic chicken sausages in your pigs-in-a-blanket and see if anyone notices. Instead of chicken wings, serve grilled chicken strips with buffalo sauce or spices.

Make sure you have plenty of fruit and vegetable platters on hand – they pack a mean punch in terms of filling you up with high quality nutrients, without a ton of calories.

Put your Crockpot to use with turkey chili, extra-spicy to satisfy the manly men. Or make a vegetarian black bean version. Meatballs can also be made with ground turkey; with the sauce, it will be hard to tell the difference.

When it’s time for dessert, try substituting plain applesauce for half the oil in brownies or other baked goods; Egg Beaters for regular eggs; and frozen yogurt instead of full-fat ice cream. Edy’s and Ben and Jerry’s have amazing frozen yogurt that will satisfy even the most hard-core ice cream lover.

Here’s to a super Super Bowl! May the best team – and your best you – win!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness  |  Cincinnati Fitness  |  4325 Red Bank Road  Cincinnati, OH 45227