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

Exhausted by the Heat

What you need to know about heat exhaustion.

While there are several types of heat-related illness, heat exhaustion is one of the more dangerous. With the summer in full swing and the temperatures going up every day, you’ll be wise to protect against heat exhaustion.

Maybe your job requires you to be outdoors, you have yard work that needs to get done, or you’re avoiding the gym and exercising outside. Regardless, 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.

Thankfully, you don’t have to take heat exhaustion lying down. Here’s what you need to know about the causes, symptoms, treatment, and prevention of heat exhaustion.

98.6 Degrees

Your body’s core temperature must be maintained at approximately 98.6 degrees Fahrenheit (37 degrees Celsius). In hot temperatures your body must limit heat gain, and when it’s cold your body must regulate its heat loss.

Sweat is the main way your body cools itself when hot. As sweat evaporates off your skin, your body cools. Unfortunately, the weather doesn’t always make this possible. Extreme heat and a humidity level over 60 percent may prevent adequate sweating, putting you at risk for heat cramps, a mild type of heat-related illness. Symptoms of heat cramps include fatigue, thirst, heavy sweating, and muscle cramps. By staying in the heat without hydration or rest, heat cramps can lead to heat exhaustion.

Dehydration, overdressing, and drinking alcohol in hot weather also hinder your body from safely regulating its temperature. The young and elderly, people with certain health conditions, and those taking certain medications are at increased risk for heat exhaustion.

Watch for These Symptoms

Sometimes heat exhaustion comes on gradually, but other times it strikes suddenly. Symptoms include heavy sweating, skin that feels cool and moist and has goose bumps even though it’s hot outside, dizziness, fainting, fatigue, confusion, a rapid and weak pulse, headache, nausea, pale skin, and muscle cramps.

Cool Air, Hydrate, Rest

If you’re in the heat and experience any of the symptoms listed above, take immediate action. Stop what you’re doing, rest, find cool air, remove unnecessary clothing, and drink plenty of cool water or a sports drink. If these measures don’t improve your symptoms in 15 minutes, call 911 or get to the emergency room before your condition progresses to heatstroke.

Preventing Heat-Related Illness

People who live, work, or exercise in the heat should take precautions to avoid heat exhaustion. When in hot temperatures, be sure to stay hydrated. Drink sports drinks to replenish your electrolytes if you’re having to do physical activity in the heat. Wear lightweight clothing, avoid strenuous activity during the hottest part of the day, and avoid sunburns, since they hinder your body from being able to cool itself.

You should also take steps to prevent heat exhaustion in others. Never leave a child in a parked car, not even for a few minutes. Take extra safety measures if caring for someone who is young or old, takes certain medications, or has certain medical conditions that make them more susceptible to heat-related illness.

Someone who’s recently had heat exhaustion will be more sensitive to hot temperatures in the days to come. Follow your doctor’s recommendations for when and how to resume normal activities in the heat.


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)