Being a very busy working mom with three boys, who are all in travel sports and school activities, caused me to neglect myself.  All of the running meant lots of fast food stops, not to mention lack of exercise, which began to take its toll on my body.

The best thing I did was to start training with Kelvin.  The sessions were fun and engaging so it never felt like a chore and he gave me the encouragement and support I needed to keep going.  I did exercises and moved muscles that I never knew existed!

I lost 17 pounds of unwanted fat!

Missy P.  

Huber Heights, Ohio

This Month In Body
  • Walk This Way
    Walking is simple, adaptable, convenient, and has proven to be one of the best ways to exercise. However, there may be things about the way you walk that are slowing your fitness gains. Keep reading to learn how to avoid common walking mistakes so you can get the most out of your walks. Read >>
  • Finding Your Yoga Fit
    An ancient practice that combines physical and mental exercises, yoga is effective at strengthening your muscles and calming your mind. Wondering about your yoga Here are brief description of nine popular styles to try out. Read >>
  • Divide and Conquer
    The goal is to move more, whether you’re working out at the gym or moving more throughout the day. Sneak more exercise into your daily life with these tips. Read >>
  • Exhausted by the Heat
    When it’s hot and humid and you’re exerting yourself, you’re at an increased risk of heat exhaustion. This preventable condition can lead to heatstroke, a heat-related illness that’s life threatening if not treated immediately. Read >>
Health and Fitness News

Divide and Conquer

Don’t have time to work out? Add short bursts of exercise into your day with these tips.

Currently, medical experts recommend you get 150 minutes of moderate exercise or 75 minutes of intense exercise each week. Many people choose to break this down into 30 minutes of moderate exercise five days a week. With a busy schedule, even 30 minutes a day can sound like too much.

Between work, sleep, eating, chores, and your social calendar, it can be hard to carve out enough time to get to the gym, exercise for 30 minutes, shower, and get back to your busy life. For this reason, you may be tempted to skip exercise altogether.

While 30 minutes of exercise a day is recommended, that doesn’t mean it has to be 30 consecutive minutes. The goal is to move more, whether you’re working out at the gym or moving more throughout the day. Sneak more exercise into your daily life with these tips.

Change Your Commute

Maybe you live just a few miles from work. If this is the case, then walking or riding your bike to work is a great way to add more exercise to your life. Many communities now have bike lanes or greenway paths through town to allow easier and safer access for bicycles. Take advantage of them!

Taking public transportation is another way to increase the number of steps you take each day. Walking to the bus stop or the subway station takes more steps than walking to your car in the garage.

Take the Stairs

You may think a single set of stairs isn’t worth taking. But you can burn 10 calories in just one minute of walking up the stairs. Over time, those minutes will add up to big burns. Maybe you’re going to the 15th floor and can’t walk the whole way. Go to the 10th and walk up the final five.

Move More at Work

You may sit at a desk all day, but there are ways to move more in your cubicle. Lift hand weights while you talk on the phone. Set a timer every half hour to take a short break to do a set of tricep dips, pushups, or squats.

Need to have a conversation with a coworker? Take a walk together instead of talking on the phone or emailing back and forth.

Your lunch hour provides the perfect opportunity to get up and move around. Stroll around the office, power walk around the block, or squeeze in a workout at

Spend Time with the Family

Instead of watching a movie or playing a board game, why not get active during family time? Toss a football, shoot hoops, or go on a bike ride together.
Have young kids? Pull out the stroller and go for a walk. Up the ante by investing in a jogging stroller so you can jog instead of walk.

Be Active and Social

Your go-to social activity may be happy hour or eating out, but why not combine exercise with your social life? Organize a weekly outing to the park with a group of friends for a game of soccer, volleyball, tennis, or ultimate Frisbee.

Walk Your Dog

Any dog owner knows the joy a walk brings a dog. Daily exercise is good for humans as well as their pets! Walk the dog around the block each day to increase the number of steps you take. Your dog will thank you.

Get Off the Couch

Instead of sitting on the couch all evening, take advantage of your downtime and move your body. Exercise while you watch television. Ride a stationary bike, try out an elliptical machine, lift weights, do bodyweight exercises, or clean the house during commercial breaks.


Dayton, Ohio Mom Loses 35 Pounds in 12 Weeks!!!


Kelvin (KEL) and EXtreme Personal Fitness changed my life FOREVER!  I am a former health-nut, so I had all the knowledge of eating right and exercising, but I was in such a rut that I could not get myself to do it. I had 2 babies right in a row, a new-found low thyroid condition, and added stress and time-restraints of working full time and taking care of a family of five.  Yes she actually has a low thyroid!  And she still lost weight!  She lost 35 lbs in 12 weeks!  Her husband as a result lost 17 lbs without even trying.


I stopped cooking. We ate out every night, mostly fast-food because it was more economical, eventually becoming addicted to it so much that my kids would not eat anything else but fast food. I was miserable with how my body was handling all of this. Because of my weight gain, I started having added back pain, knee pain, foot pain, and general body fatigue which prevented me from enjoying my kids and my life to the fullest. I felt so far gone away from the road of healthy living, I saw no hope, and had no motivation.

I turned to Kelvin and EXtreme Personal Fitness desperate for help to lose weight and change my lifestyle. He was just the support and motivation I needed to not just get back on track but to make a good healthy switch. He encouraged and instilled in me the determination to make losing weight and having a healthy lifestyle important again. In the past 3 weeks I have lost more weight than I ever thought possible in such a short amount of time (11 lbs in 4 weeks), I have saved money by planning my meals and cooking again, and my whole family has benefited from the results. I have motivation again and that is a mandatory part of losing weight. Thank you for helping me turn my life around and get on the path to losing weight!  My husband as a result of these changes has lost 17 pounds without even trying!!!


Kim D.,   Vandalia, Ohio  (Proud Wife and Mommy of 5)