KW Fitness

Today is #TestimonialTuesday! Ellie has been working with a Personal Trainer at KW Fitness for 3 years now! As a result of her hard work and habit changes, she has made a positive impact on her whole family.... Check out her amazing results and what she has to say about her experience!

STOP DIETING! Do THIS Instead. It seems like I'm often hearing from a friend or family member about this new, "life changing diet" they're going to start. I usually just smile and wish them luck.... You don't have bad intentions when you start a diet, do you? Of course not! Here is why we recommend you stop dieting (and what you should do instead): 1) Most diets make you cut things out What "diet" out there can you think of that doesn't restrict you and make you cut things out? OF COURSE you will lose weight if you completely stop eating certain foods for a short period of time. If you can cut out you favorite foods forever for the rest of your life, then cool! Do it! *What you should do instead: Enjoy the foods you like in moderation. Think "80/20" rule. It makes those foods more enjoyable when you DO have them! 2) Most diets have a short term focus We live in an "instant gratification" society. We all want results NOW. Think about this: did the weight that you want to lose come on in a period of 10 days/30 days/6 weeks (or however long you're doing this diet for)?? I doubt it!! THINKING SHORT TERM DOES NOT HELP YOU IN THE LONG RUN. When you have a short term focus, yes, you can lose weight quickly by trying certain tactics, but the moment you fall of track, you could end up getting frustrated and going into a downward spiral, and ending up worse off than when you first started. *What you should do instead: When you are exploring "diet" or nutrition options, ask yourself this question: is this something I'll be able to do long term? Or am I just thinking short term? 3) Most diets make you miserable How often do you talk to a friend/family member/co-worker at an event somewhere and they say: "I can't eat or drink that ______ because I'm on a diet", or they are complaining saying "I wish I could just have a (whatever food they're craving), but I'm on a diet!!" and they're just miserable and resentful the entire day?! *What you should do instead: This may seem repetitive but, if you're trying to get results that you want to maintain, eat the things you like in moderation! OR find alternatives that taste similar but have less caloric value.

Congratulations to "Client of the Week", Sue Lane! Sue has been working with a Personal Trainer at KW Fitness for almost 3 years now and she always pushes herself at every session. Lately, she has gotten herself into a really great groove and has been working hard outside of KW as well. ... In her last assessment, Sue lost 2% body fat and she is making great progress toward her new goals that she set for herself! Sue, you are a ROCKSTAR and we are pumped to see what's in store for you

Movement is medicine for making change in a person’s physical, emotional, and mental states- Carol Welch

It's #whatscookinwednesday!! Bring hibachi to work with you!! Try these yummy Hibachi Steak Lettuce Wraps!... INGREDIENTS: 1/3 c. water 1/4 c. soy sauce 1/4 c. rice wine vinegar 2 tbsp. brown sugar 1 tbsp. cornstarch 1 tsp. garlic powder 1 tsp. Ginger powder 1 tsp. vegetable oil 1 red bell pepper, cut into strips 1 lb. Sirloin steak, cut into strips kosher salt Freshly ground black pepper Lettuce leaves, for serving Sesame seeds, for garnish sriracha, for serving 2 tbsp. chopped green onions DIRECTIONS: In a medium saucepan, combine water, soy sauce, vinegar, sugar, cornstarch and spices. Whisk completely to combine. When mixture begins to boil, remove from heat. In a large skillet over medium heat, heat oil. Cook bell peppers until partially cooked, about 5 minutes. Add the steak and cook until slightly under your desired doneness. Season with salt and pepper, and pour over sauce. Simmer until sauce has reduced slightly and steak is cooked. Place scoops of beef mixture into lettuce leaves. Garnish with sesame seeds, Sriracha, and green onions. Serve. ENJOY!

It's #testimonialtuesday !!! Before Steve started working out with a Personal Trainer at KW Fitness, he was in a lot of pain and out of shape. Now, Steve is feeling much better, he has more energy, he has lost body fat and built muscle, and he is in a lot less pain! ... He's never looking back

3 TIPS FOR MOVING FORWARD If you’re like any normal human being, you may tend to live a little bit in the past. Maybe you reflect often on great memories, like when you were a stellar athlete, or when you were in the best shape of your life?... Or, are you the type of person who counts yourself out of being successful at something because you tend to dwell on the times that you've "failed"? Either way, I feel compelled to share this quote with you this morning: Don’t judge yourself by your past; you don’t live there anymore. People will often limit their own potential or count themselves out of what they are capable of, simply because of living too much in the past. They think "well, I failed at that before, so I'm just destined for failure. Or they let themselves be stuck with a negative mindset in the pursuit of a goal because of a bad experience. Here are some tips for moving forward: 1) Give yourself permission to start with a clean slate Remember that now is going to be different, no matter what the goal is. You are in a different season of your life and you are not your past. Don't let it define you. 2) Find positive accountability We talk about this ALL THE TIME. Find someone who has been in your shoes or someone who is positive and will encourage you to move forward. This is why several people invest in personal training with us- they have someone to hold them accountable in a positive way, whose mission is to help them hit their goals. 3) Focus on small wins along the way Whatever goal you're working toward, it's probably not going to be easy, or it wouldn't be worthwhile! Set small, bite sized goals for yourself along the way. What are some small victories that you can celebrate? If you have a big weight loss goal, for example, appreciate yourself for drinking 64 oz of water in a day, or for having self control when someone brings baked goods to the office, or for completing 3- 30 minute workouts in a week! Bite sized goals make the bigger goal more attainable. Henry David Thoreau said Never look back unless you are planning to go that way. Let's make the rest of your life the best of your life

Congratulations to April "Client of the Month", Greg Reyner! Greg has been working hard on his health & fitness, and has made some amazing changes in his life these past few years! Since he started his fitness journey, he is down 70 lbs and feeling better than ever. ... We asked him some questions about his KW Fitness experience, check out what he has to say: 1. What was life like before you started coming to KW Fitness? (Why did you seek out personal training?) "Training was up and down and as I got older I couldn’t train my way out of what I ate. LOL. No, I’ve never used trainers. I’ve had college coaching for athletics but nothing like what’s offered at KW. I sought this out because I needed motivation and honestly this was a bit of a guilty indulgence on my part since I thought I knew everything and should be able to exercise myself. I learned a lot!" 2. What changes have you noticed in yourself, mentally, emotionally or physically as a result of training here at KW Fitness? "My initial membership gave me the tools to apply when I became more serious; which just so happened a couple years later and has resulted in a very positive physical transformation (lost 70 lbs). Mentally this provides confidence and reinvigorates my desire to be healthy, fit in clothes, and not look like a potato." 3. What is the best thing that has come out of this for you? "Rekindles a personal respect for myself and a desire to be as strong and fit my body will reasonably support." 4. What would you say to someone on the fence about starting up a personal training program at KW Fitness? "If it’s a goal to be fit, KW will definitely give you an advantage to that end. Once changes begin you’ll build accountability and enthusiasm; it’s an investment in your health that will reward many times over in many ways!" Keep up the awesome work, Greg! You are an inspiration!!

There is no situation, no age, no condition, where exercise is not a good thing- Professor Chris Witty Some exercise is better than no exercise! Get up and get moving TODAY!!!

Did you know that making excuses burns exactly ZERO calories per hour?! Find a way to get after it today!

Today is #whatscookinwednesday ! Check out today's quick and healthy lunch recipe! GODDESS BOWLS! ... INGREDIENTS: 1/2 lb. asparagus, ends trimmed 2 tbsp. extra-virgin olive oil, divided kosher salt Freshly ground black pepper 1 lb. boneless skinless chicken breasts 1 tsp. garlic powder 1 tsp. dried oregano FOR THE DRESSING 1 c. mayonnaise 1 c. Greek yogurt 1 1/2 c. chopped basil leaves 1/2 c. chopped parsley 1/4 c. chopped chives (plus more for garnish) 1/4 c. lemon juice 2 cloves garlic, coarsely chopped FOR THE BOWLS 4 c. cooked brown rice 1 avocado, sliced 1 c. halved cherry tomatoes DIRECTIONS: Roast asparagus: Preheat oven to 425. On a large baking sheet, toss asparagus with 1 tablespoon oil and season with salt and pepper. Bake until the asparagus is tender, about 15 minutes. Cook chicken: Heat remaining olive oil in a large skillet over medium heat. Season both sides of chicken with garlic powder, dried oregano, salt and pepper. Add chicken to the hot skillet and cook until golden and cooked through, about 8 minutes per side. Remove from heat and let rest for 10 minutes before slicing into strips. Make dressing: To a food processor, add mayonnaise, yogurt, basil, parsley, chives, lemon juice, and garlic. Pulse until smooth then season with salt and pepper to taste. Assemble bowls: Divide rice between 4 serving bowls. Top with avocado, cherry tomatoes, cooked chicken and roasted asparagus. Drizzle dressing over each bowl. Serve immediately. ENJOY!

Today is #TestimonialTuesday !! Our friend Bonnie started exercising with her KW Fitness trainer last year to get her out of the house and to do something for herself after she retired. Check out what she has to say about her KW Fitness experience!!

Are You Making Time For YOU? Let me ask you the following questions: Are you constantly running around and taking care of other people?... Do you feel guilty spending money on yourself? Do you make others a priority and constantly put yourself on the back burner? Do you make excuses about when you'll START making yourself a priority? If this sounds like you, listen up. There is NEVER going to be the right time" to start. The timing is never going to be perfect. If you wait until that time, it will never happen! There is ALWAYS going to be an excuse to make! - "I'll wait until I get back from vacation/travel for work" - "I'll wait until after my birthday/anniversary" - "It's Valentine's Day/St. Patrick's Day/Mother's Day/July 4th/I have grad parties to go to/weddings/Halloween/Thanksgiving/Christmas..." - "I'll wait until things aren't as busy...' <---- because you know, that will totally happen... Do any of these sound familiar? Instead of thinking of reasons why NOT to start, make a list of reasons WHY you NEED to start. Here are a few reasons why you should start making your health a priority: You'll be less stressed out Exercise and healthy eating habits significantly decrease stress levels!! It's a scientific fact. You'll be more present Consistent exercise means less brain fog, more mental clarity, and you'll even have better sleep! You'll feel more confident When you start to see results from your hard work, no matter how big or small, your confidence naturally increases! You'll lead by example Do you want the people in your life to look up to a healthy, energetic, happy you? Or a sluggish, self-loathing, unhealthy version of you? As a newer Mom, I totally understand the term "mom-guilt" now. You may be at a different stage of your life than I am now, but it's all the same. We can either put ourselves on the back burner and keep making excuses, or we can invest a little extra time and money into ourselves to become more present and effective for those in our lives who need us most

It's #testimonialtuesday! Dorothy had 3 weddings coming up, so she went out and purchased 3 dresses that were too small. She wanted to fit into the dresses and she was NOT returning them, so she gave KW Fitness a call and hasn't looked back since!... Check out what she has to say about her experience in her "client interview"!!

Do you feel like you’re pretty eating healthily but still not seeing the results that you want?! Too much of a good thing isn’t always that good. Check out this simple video about reading labels and paying attention to serving sizes!

MONDAY MOTIVATOR: HOW MUCH TIME DO YOU HAVE?! We have had a business coach since before we even opened KW Fitness. We believe that in order for our business and our team to grow, we need to grow ourselves personally and we can’t do it alone!!... Also, how would we expect our potential clients to invest in a coach/Personal Trainer if we weren’t even willing to invest in a coach ourselves?! Last week, our business coach encouraged us to keep track of our productivity with something called 100 Units of Time. Basically, there’s a spreadsheet where I record what I’m doing every half our of the day, including how often I pick up my phone and even when I sleep! It’s kind of like our nutrition clients, tracking what they’re consuming. It’s funny because, before logging your food, you generally think you eat pretty well. Once you’re actually logging your food, it helps you to be a lot more conscious of what you’re really putting into your body! As for as time logging goes, because I’m now a busy Mom of 2 babies under 2, my actual productive time is pretty limited. One of my goals is to make sure I’m staying productive while I’m scheduled to work, so I don’t have to think too much about work when I’m not actually working". I want to give focused attention to my girls, and I also obviously still want to make exercise a priority, so I was excited to try this out. Doing this time logging has helped me realize that I actually do have more time than I thought! My challenge to you is: when you say I don’t have time, is it because you don’t make the time? or do you truly just not have the time? A lot of people think they need to spend several hours in a gym in order to get results. This is definitely not true!! All you need is to do something, and do it consistently and efficiently. For me personally, I’m able to consistently do 2-30 minute workouts, and 2-10 minute workouts each week, plus walking when I can. And that’s it! Anything else I can squeeze in is a bonus- and it's very rare that I can squeeze In anything extra. All I do is focus on the time that I DO have. If I, a busy business owner with 2 babies under 2, can squeeze that into my busy life consistently, then you can too! Most of our clients hire us because they want to learn to be efficient with the time that they have in the gym. Hiring a Personal Trainer helps to ensure that you’re being safe and effective with your exercising. My challenge to you is to be conscious of how you’re prioritizing your time and what’s important to you. Can you make more time to take care of yourself, making YOU a priority?! You’d be surprised how much more productive, present and energized you’ll be with everything else in your life!! Thank you for taking the time to read this!- Mandy Webb, Co-Owner of KW Fitness

Thank you all who donated and participated in our virtual charity workout this month to benefit The Broome County Council of Churches CHOW program! Because of you, we were able to donate $1245 to help feed hungry families right here in the Southern Tier

Congratulations to "Client of the Week", Molly Nolan! Molly committed to taking action with her health by starting her KW Fitness program with her trainer a few months ago. Molly works hard at every session, has a great attitude, and has lost 11 lbs. so far! ... We are impressed with the fact that, even though she has a busy schedule, she still commits to exercising 3 days per week with her trainer and never makes excuses. Keep up the awesome work, Molly! You ROCK!

#WHATSCOOKINGWEDNESDAY Today we're serving up Primavera Stuffed Chicken! This is the opposite of boring, flavorless chicken breast. It's literally packed with colorful flavor. Ingredients: ... - 4 boneless, skinless chicken breasts (about 1 1/2 pounds) - 1 zucchini, halved lengthwise and thinly sliced into half-moons - 3 medium tomatoes, halved and thinly sliced into half-moons - 2 yellow bell peppers, thinly sliced - 1/2 red onion, thinly sliced - 2 tbsp. extra-virgin olive oil - 1 tsp. Italian seasoning kosher salt - Freshly ground black pepper - 1 c. shredded mozzarella - Freshly chopped parsley, for garnish Directions: 1. Preheat oven to 400. Make slits in each chicken breast, being careful not to cut through completely, and stuff with zucchini, tomatoes, bell peppers, and red onion. 2. Drizzle with oil and season with Italian seasoning, salt, and pepper. Sprinkle with mozzarella. 3. Bake until chicken is cooked through and no longer pink inside, 25 minutes. 4. Garnish with parsley before serving. Source: https://www.delish.com/.../primavera-stuffed-chicken-recipe/ https://www.delish.com/.../primavera-stuffed-chicken-recipe/

Today is #testimonialtuesday! Dominic and Marita have been coming to KW Fitness now for almost 4 years! They wanted to get healthier for their new grandbaby who was on the way. ... Check out what they have to say about working with the trainers at KW Fitness these last almost 4 years! #strongcouplesrock

Did you know we still offer virtual training?!

MONDAY MOTIVATOR: The Difference of 1 Degree Do you know what happens to water at 211 degrees fahrenheit? Besides getting hot, nothing exciting happens. At 212 degrees though, something amazing happens. Water begins to boil....Continue reading

Congratulations to "Client of the Week", Frankie!! Frankie started working with a Personal Trainer here at KW Fitness to help her to get her health and fitness back on track. She has been committed to taking action since her first day back here at KW Fitness and isn't looking back!... She works hard inside and outside of the studio and she has really gotten her nutrition habits under control. In just the last 2 months, Frankie has lost 18 lbs and she is committed to developing habits that she can sustain long term. We love having you here, Frankie! Coach Cam loves that you're always willing to push yourself and how you have really taken ownership over your health. Keep up the awesome work!!

Today is #testimonialtuesday! Mandy and Siobhan had a chat about Siobhan's experience here at KW Fitness. Siobhan has a great perspective because, not only does she train with us, but she also hired us to trainer her 2 daughters too! Both of her girls are athletes, so their programs were much different than their mom's program.... Check out why Siobhan, a busy executive, loves training here at KW Fitness!!

Congratulations to Kim Conlon for being Client of the Week! Kim wakes up and heads to KW Fitness bright & early to work with her coach while some people are still sleeping in! Since her last assessment, Kim has lost 5 lbs, gained muscle, and has gotten much stronger. ... She is seeing more definition and making progress every week! She has a great attitude and we absolutely love working with her. Keep up the awesome work, Kimmy! You're a rockstar wife, Mom and woman! #strongwomenrock

Did you know that some of KW Fitness's clients do virtual training with us?! Even though our studio is small, clean and by appointment only, we still have virtual training programs available for those who aren't fully comfortable with coming to our studio in person, but still want the accountability and support from a Personal Trainer. Check out what a couple of our "remote" clients are saying: ... "The remote workout was the only option for me due to medical issues and COVID. It has been a lifesaver for me. My coach has helped me build back stamina from ground zero due to chemo treatments. I will have to continue remotely because I am now comprised and truly want to stay healthy. Thank you to my coach for your continued support! Thanks to KW Fitness for making the remote training an option. It means everything to someone with any kind of health issues or disabilities." "I'm working virtually with my KW coach and don't know when I can be back at the studio, since I'm about to turn 76. But for now, virtual works well, especially since I have two homes, one on Cape Cod." Send us a message for more info or go here: kwfitnessny.com/consultation!!