• Eating Healthy,  Health,  Macro Counting

    The Skinny On Counting Macros

    The Skinny On Macros

    Now if you have tried counting macros and are still not seeing result, then I want you to listen up about Macros. You may have heard others talking about macros, and maybe wonder what the hype is all about. A few years ago, I know I was a bit frustrated with my own body makeup. I was a personal trainer, but didn’t look like a trainer. I asked my personal trainer how I could change my body and have that lean look. He immediately said “Macros”. Eat your macros and you will lean up. I didn’t have the motivation to follow through with his advice until now. So, today I…

  • Cardio,  Fitness,  Health,  Uncategorized

    Finding Your Fitness Motivation

    You might know that exercising on a regular basis is good for you, and have even chosen some great workouts to do, but motivating yourself to continue is another thing entirely. Fitness, like diets and new hobbies, are often easy in the beginning. You are excited to try something new, you add them to your schedule, and feel ready to finally make it work. You are determined that this is going to work, even if in the past you gave up after a few days or a few weeks. The problem is motivation. You need to keep pushing yourself and finding the motivation to continue, even on days when you…

  • Brain Health,  Cardio,  Fitness,  Health

    Help Clear Covid Fog

    Help Clear Covid Fog

    By Kathy Denise Hicks Although, the news has lessened regarding the Covid virus more recently. As you probably remember, we were constantly seeing the Covid numbers, the impacts to the hospitals, and the latest symptoms in front of us on the TV, blogs, and magazines. Regardless if you are a “vaxer” or “non-vaxer”, had Covid or haven’t had Covid, due to information overload, we all may be suffering from “Covid Fog”. Today I will give you five ways to help clear Covid fog.                                                      …

  • Fitness,  Health,  Productivity

    Stay Productive and Healthy During Chaos

    As I scan the news and think about what is going on in the world, my neck becomes very tight and my shoulders start inching up towards my ears. I can hear my voice in my head, “lower your shoulders”, that I speak in my exercise classes constantly. Stress of world and local chaos can derail our best attempts at keeping a routine of sorts. If you are trying to keep up with chores, kids and work tasks, while endeavoring to stay healthy and fit, you may find yourself lost in a sea of uneasy and anxious thoughts. Before you know it, the day has disappeared and you haven’t reached…

  • Fitness,  Health,  Uncategorized

    The Most Effective Injury Prevention Protocols

    By Kathy Denise Hicks Twenty-five years ago I embarked on an adventure that I didn’t know would affect my life so dramatically. I gave birth to a set of identical twin boys with a total weight of about 14 pounds. Little did I know, how carrying these little bundles of joy would create a bit of havoc in my body. I like to think of it as a sports injury actually and by using injury prevention protocols, I may have avoided some of the injuries I did through this whole experience.  Soon after the babies were born, my back and hips began expressing themselves with a bit of complaining. Eventually…

  • Aging,  Fitness,  Foot Health,  Health

    Let’s Talk Foot Pain!!


      Today let’s talk about foot pain during the aging process. This is one topic that many health professionals don’t mention. Exercise and stretching is a very effective prescription to help with foot pain. If that approach fails, your doctor may suggest surgery.  I try to avoid this option as a last resort. But sometimes, surgery is the only option. None the less, we have all felt foot pain. Often, we don’t know the cause or how to make the pain go away. So, we just try to deal with the pain and hope it gets better. Have you been down this road? I know I have. After the birth…

  • Fitness,  Health

    Life after Covid Hit the World

    Life is busy. Ask anyone how they are, and they will most likely say, “I’m great but very busy.” On our planet of more than 7.5 billion people, so many things to do, places to be, and people to see. Two months ago, my life “was” no different. I have two teens, three adult children, a husband, an engineering career, and a growing health and fitness business. I say “was” because once the Covid pandemic hit our world, most everything changed. The gym I worked at closed, I was sent home from work with several family members sick (not Covid, but we didn’t know at the time) and I moved…

  • Aging,  Health

    Aging Gracefully

    As a Civil Engineer, I have worked on many types of projects; site plans for homes, roadway projects, and large grading projects to name a few. One thing all of these projects have in common is the success of the project is largely dependent on the foundation and strength of the soil that it is built on. One could build a beautiful home and watch it fall if the foundation hasn’t been properly prepared and designed. Similarly in our bodies, building a good foundation is imperative when we think about aging gracefully. Recently I told one of my clients that I was fighting the aging process with everything I had.…

  • Fitness,  Health

    Getting Past the Mind

    As I work with clients, I am astounded and inspired by the commitment and tenacity that many have, to keep on working to achieve their goals.  Not all of us have that drive and desire to work out, go to the gym, or take an exercise class. I decided to do a little research on the psychology of working out and creating the habit of keeping healthy movement a priority. Studies show that over 60 percent of American adults don’t get the recommended amount of physical activity and over 25 percent of adults are not active at all. LINK There are many reasons why people aren’t moving. I discussed a…