Exercise Workout Video:Tone Your Upper Body & Abs

Get that Clean Chest Line, Tighten the Back of Your Arms, & Tone your Abs!

How to Basic Pushup
1. Use a Bosu or Raised Surface such as a mat.
2. Put your knees at the back of the surface for more support.
3. When hands are on the ground there should be a 90 degree bend at the elbow.
4. Hips flat, that means no mountains on the backside!
5. Chin up.
6. Abs in, no arch in your back!
7. Press down and up, squeezing through your elbows to put pressure on your chest.
8. Do 3 sets of 15.

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Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

Healthy Holidays!

My Parents Holiday it up! I'm talking 2 Christmas trees, piles of presents, Leslie Shiels drops off an annual gingerbread house, elegant dinner, and Santa aka my brother Zach stops by for all the nieces & nephews. My Dad even hand sewed sleigh bells to a belt for Santa to jingle during his visit to the Korb house. No doubt I enjoyed the Holiday this year, but while I did I was mindful of combing Healthy with my Holiday. Here is exactly how I did it!


Fitness:

I worked out Christmas Eve, Christmas Day, & the day after. I knew I was going to be indulging a bit so I made sure to stay active. I would wake up & workout before all the Holiday activities so that I could chillax the rest of the day. Working out at night or later in the day would have never happened.


Food:

Christmas Eve I had 2 Parties. I did no alcohol or desserts just a few appetizers.

Christmas Day it was my job to bring the wine, rolls, & dessert.....a yule log from BonBonerie. My sister text me, "I like that The Fitness Expert is bringing the Carbs, Sugar, & Alcohol." I couldn't believe that they trusted me to actually bring those things.

During the day I did a protein shake for breakfast, light on Christmas Dinner, light on appetizers throughout the day, no alcohol, & I definitely had a piece of Yule Log. I have a bit of a sweet tooth.


After the Holiday I didn't do leftovers, even though my parents were all ready to pack me up plenty of food. It was so hard to not take the extra Yule Log home, but I said No....good job me! I got back to eating healthy the very next day. This was my Day After Christmas Dinner, a home cooked meal, Walnut Crusted Salmon with all the dressings. This was the most De-lish Salmon I've ever had!

Fitness Ball Workouts, Sculpt Your Legs & Butt!

Fitness Ball Workouts, Sculpt Your Legs & Butt!Don't let your Glutes blend into your Legs, Get the Double Bubble!

1. Lay on your back with Calves and Heels on a Swiss Ball.
2. Place arms down by your sides & lift your hips up.
3. Bend your Knees & Lift your Hips as you roll the Swiss Ball towards you.
4. Roll all the way in Squeezing your Glutes & Back of your Legs, then extend Legs Straight.
5. Hips should remain raised during the entire exercise.
6. Take your time & have good form. Don't be a Speed Racer!
7. Do 3 Sets of 15!


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Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

Healthy Cooking with Fit Friends

I love to break bread with friends, I'm especially lucky b/c I have an Incredibly fit friend, Eric Conner, that impressed & inspired me with his healthy cooking skills this weekend. Hopefully you can add some of these healthy ideas next time you are in the kitchen.

1. Some of the ingredients. I love the heat from the Cayenne Pepper


2. Garlic

3. Peppers


4. Sweet Potato/Protein Pudding

4. Seasoned Peppers & Mushrooms.

5. Broiled Burritos. Instead of Sour Cream, Light Hazelnut Cream Cheese adding sweet to the savory.


6. White Russian Eclair. Definitely not an everyday option, but when you do... make it with all light ingredients.

Shape Up Your Diet & Exercise Plan!

The Bow Tie Cafe in Mt. Adams, I really enjoy exploring new businesses & even more so when they are a unique/strong brand. Before I ordered Meg from behind the counter asked me, "Hey, how are you today?" We chatted for a bit & I ordered my iced coffee with a splash of soy.


I started exploring the uniqueness of this space: Welcoming, Social, Creative, Musical, Worldly, Masculine, Thought-Provoking, & Lively.


In the midst of my exploring this spunky red headed manager, Jeannie, grabs my attention, "Hi! I know who you are, I recognize you from your wall mural. I stopped in your gym while Babcock and Dayler were painting. I love your gym."

We had a great conversation about the creative process in branding/business, discussing how I went about deciding on what to do with the wall mural to represent Sweat as a Brand and all the new ideas she is working on at Bow Tie.

Bow Tie has this Massive White Board with thought Provoking Questions which inspired me. Here are some questions to help you Brand Your Fitness Routine.

Fitness Brand Questions

1. What style of training do you prefer?
2 What fitness clothes do you wear ?
3. What shoes do you like to train in?
4. What Music is on your Playlist?
5. Sweat Towel or No Sweat Towel?
6. Gym Bag?
5. Pre Workout Meal?
6. Post Workout Meal?
7. How many Days a week do you train?
8. What is your Goal in your training?
9. What do you Gain from training?
10. Train with people or by yourself?
11. What Time of Day do you like to train?
12. Set training Schedule each week?

My Answers

1. High Intensity Circuit Training, Resistance Training, Sprinting.
2. Simple, fitted, sports bra, fitted shorts/leggings, head band.
3. Function not fashion, gotta protect my joints.
4. This Evolves Daily. Adele, B.O.B, John Legend, Anthony Hamilton, Nicki Minaj, Kanye West, Florence and The Machine, Linkin Park.
5. Sweat Towel!
6. No gym bag, I live 1/2 a block from Sweat.
7. Protein Bar or Protein w/ Carbs.
8. Protein Shake.
9. I like taking an hour to just be physical & listen to music that inspires me. Training pushes me past my limits & keeps me challenged.
10. By myself.
11. In the AM, before I train all my clients. I like to get focused & inspired right after I wake up.
12. 5-6 days a week, set schedule with a little flexibility.


Diet and Exercise Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

Holiday Fitness!

Holiday Parties, Downtown Holiday Events, & Staying in the Gym. I caught the drift that everyone was feeling a bit of Holiday Guilt when they ran into me this weekend b/c I was getting a lot of confessions of fitness sins. I love to hear what people need help with b/c it gives me great ideas for The Tips that people are needing right now in their everyday life. The common fitness sin, "I was in a great fitness routine, but I have been busy with the Holidays. I spent one week out of the gym & now I can't get back. "

I can relate with a packed schedule & additional holiday demands. I had 3 holiday parties & I hit up the first annual Light Up Over-the-Rhine.

943 Luminaries covering the streets & the official tree lighting at Neons with Mayor Mark Mallory.

The event just brought a smile to my face, everyone sharing the Holiday spirit in OTR & supporting Downtown Businesses.


The Mayor shared the great news that phase 1 of the Streeetcar was officially funded that day..Downtown is on Fire!

Light Up OTR was great b/c it gave me a chance to support the Nightlife in OTR. I got a VIP look at the soon to be newest addition The Drinkery, "OTR's Corner Bar."


The Drinkery opens this Friday & Metromix will be down there covering the opening.


I also stopped into The Lackman. It was great to enjoy the Holidays Downtown, but I could relate to The Fitness Confessions I needed to get to bed to have energy to workout in the morning. Right now is the MOST important time to stay in the gym!

It takes a little more planning, but with all that extra holiday Food and Cheers going on.....you CAN'T just say, "Oh I am going to wait till the new year. " Sweat Reality Check: You are eating and drinking more than you normally do, you need to be burning calories!

Tips to get back to the GYM:

1. Change Your Workout Time: If the time you normally go isn't working, pick a new time.
2. AM Workouts: waking up early is a sure way to get in.
3. Join a Class: Boot Camps are great b/c friends keep working out social & create accountability.

4. Start Now: When the New Year comes you will already be in a routine & feeling fit.
5. Short Workouts: Short Workouts are better than No Workout, there is always time in the day.


6. Hire an Expert: Then all you have to do is show up! Efficient, Effective, & Accountability are taken care of for you.
7. Buy a Fitness DVD: There are tons of New Fitness DVDs out, add some variety & pick one up while you are shopping for holiday gifts.

8. Focus on the Goal: Stop focusing on not being able to get back to the gym, focus on the day and time you are planning on going back.

Fitness Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

How to Slim Down Fast, Pop Squats!

This is a great gym & at home exercises that is very efficient & effective because it combines the benefits of of a high heart rate with overall leg toning. Pop squats are a great way to burn fat and tone up at the same time so you can slim down fast.

Pop squats take your heart rate up to 65-85% of you heart rate max, fat burning zone! Getting your heart rate in this range for a short period of time is going to help you burn fat, increase your VO2 Maximum, increase your aerobic endurance, & build a healthy heart.

Pop squats also are a total leg exercise, they tone up your legs from your glutes all the way down to your toes. If you need to tone your calves, quads, hamstrings, & glutes then this is the exercise for you. The lower the box that you use the more you are going to tone your legs, hips, & increase your heart rate. Since this is a plyometric movement, that relys on the power of your hips, you are definitely going to see your hips & glutes shaping up.

Benefits of Pop Squats

1. Intense cardio & toning exercise

2. Tones legs

3. Works quads, hamstrings, calves, glutes, some inner & outer thigh

4. Indirectly works core

How To Pop Squat

Do 3 sets of 25 repetitions

1. Use a chair, bench, or squat box
2. Sit first with knees at 90 degrees & feet apart
3. Press down through your heels and hips
4. In the standing position jump your feet together

5. Jump feet apart, press out hips & sit

Purchase The Detailed Online 12 week Diet & Exercise Plan to go along with:
Your Free Online 12 Week Diet & Exercise Plan 

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips

Your Week 2 Plan: Intensity, Recovery, & Progress

Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism

Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated

Your Week 5 & 6 Plan: Diet & Exercise Motivation

Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits

Your Week 9-12 Plan: Living The Fit Lifestyle!

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Inspire Sweat ...Get In Your Best Shape & Live Your Sweat Fit Lifestyle!

--DK Sweat

Healthy Cocktails!

Scene Ultra Lounge just opened Downtown! When I heard about another new business near 7th Street with a young business owner I was down to show my support on Opening Night.

Scene combines a Bar atmosphere with the VIP table service of a club. The bar features hardwood floors, exposed brick, industrial bolts, flat screens, & photography of Downtown Cincinnati. I attended the opening with one of my friends, check out all the great pics on Metromix. My friend was getting up for Sweat's Sat. A.M. Boot Camp & I had an even earlier morning of training clients. I'm all about Work Hard, Train Hard, & Enjoy the Social Scene.....so it was good to be out and about, but definitely an early night.

A trick I use to enjoy drinks & still be able train effectively in the morning is staying hydrated. We ordered up 2 rounds of H20 throughout the night. This has another great indirect effect of reducing the number of adult beverages you intake. Less Alcohol/Less Calories + Hydration = Able to Workout After a Night Out!


Exercise & Diet Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

Health and Fitness Tips!

"Get your mind right..... A saying that is affectionately posted as you enter the gym. It is a term that I endear as emotional fortitude. In other words, having the gut to push through what seems to be a less than desirable situation.

Many have asked along the journey what I attribute to achieving the results. I no...w answer with two comments: a partner or in my case trainer (Danielle) who knows your limit and you can trust to push you off that edge. And, the emotional fortitude to stay focused.

At SWEAT you are not a member. I would not even refer myself as a client. It is a partnership." --Jason N.

In the last 3 months The Goal for Jason's training was to put on Muscle while getting Leaner. We have achieved that goal and he is now down to single digits in Body Fat. Here are some great exercises from his workouts that you can add to your workout to do the same.

1. Narrow Pulldowns


2. Squat to Rear Delt Fly on Cable Cross.

3. Narrow Pullups on Rings

4. Squat to Military Press

5. Weighted Lunge Walks


5. Chest Press Flat



Exercise Workout Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

Healthy Party Food, Sweat Launches Downtown Location

60 days of non stop adrenaline, work, & it was time to kick back and rock it out for an Amazing Evening! I had been hustlin all week to invite all of Downtown Cincinnati, all of the people that I love, & handling the details. I seriously walked into SoHo Botique the day before the Launch Party and said "I need a hot dress." Amy Fessler, the owner, who is wonderful knows her designers and picked the best dresses in the store to fit me. She Fashioned Me Up, Love her & Love her store!

Hot dress, shoes, & flowers, the fun was already starting. Next, time to break bread with amazing people. When it comes to all things Food and Entertaining I turned to my great friends Coooking with Caitlin.

Caitlin is a client of my mine so when it was time to create a healthy inspired menu she already knew all my healthy tricks and combined them with her mad scientist creative culinary talents. Feast your eyes on the amazing food creations of Caitlin & Team CWC!


1. Turkey with Roasted Red Pepper Hummus Dressing Endive


2. Beef Braciole with Vegetables


2. Chicken on a Black Bean Patty

3. Apples, with Granola Seasoned with Crystal light, drizzled with a Yogurt

4. Egg White Cupcakes with an Almond Butter Filling & Protein Powder/Butter Cream Icing


Everyone raved over the food, this is a perfect example of how to be a Healthy Host! People were so intrigued by the Protein Cupcakes that tasted like heaven. The evening was filled with great company, food, art, entrepreneurs, & set it Downtown Cincinnati's New Urban Loft Style Gym.


Nutrition & Fitness Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact