http://www.inshapellc.comwww.inmotionworkouts.com so that you can design your own body-weight workouts, and you can reach us at www.bodyinshape.com, twitter: @inshapefitness, facebook: inshapefitnessnyc]]>enFitnessCopyright inSHAPE Fitnesshttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/b4e2e9359eb2f7b4b9fe46566ff72fa1.jpghttp://www.inshapellc.comMon, 03 Jan 2022 12:20:05 +0000inSHAPE FitnessinSHAPE Fitnesskim@inshapellc.comEquipment-free workouts from the leaders in gym-free fitness! In business since 1997, inSHAPE and Coach Kim have worked with thousands of people of all ages, shapes and body types. We created www.inmotionworkouts.com so that you can design your own...www.inmotionworkouts.com so that you can design your own body-weight workouts, and you can reach us at www.bodyinshape.com, twitter: @inshapefitness, facebook: inshapefitnessnyc]]>cleanepisodichttps://www.spreaker.com/user/inshapefitness/dreaming-about-preventative-health-post-https://api.spreaker.com/episode/25167878Thu, 09 Apr 2020 19:36:46 +0000inSHAPE FitnessWill this public health crisis forever change the way that we take care of our bodies? Coach Kim hopes so and talks about the dream of quality of life movement after COVID19 abates! Will our love affair with gyms end? Hmmm...1624covid19,everydayexercise,functionalfitness,qualitoflife,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/recalibrating-physical-fitness-during-cohttps://api.spreaker.com/episode/24423955Fri, 27 Mar 2020 11:40:47 +0000inSHAPE FitnessRegardless of where you live or how you normally exercise, COVID19 is going to change the way that you conduct your life. Breaking up physical fitness into small chunks that you fit into your now unusual day is important, and at the end of this...1359covid19,exerciseathome,inhomeworkouts,publichealth,quarantinecleanfullhttps://www.spreaker.com/user/inshapefitness/the-joys-of-jumping-plyometricshttps://api.spreaker.com/episode/22778533Fri, 14 Feb 2020 19:15:10 +0000inSHAPE FitnessStarting with the story of Simone Biles, Coach Kim talks today about the benefits of launching the body off of the floor with both feet. And if you can't do that, she has a couple of ideas for you too.1527corporatefitness,everydayfitness,plyometrics,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/human-fitness-and-fitness-technologyhttps://api.spreaker.com/episode/22450809Wed, 05 Feb 2020 18:35:25 +0000inSHAPE FitnessLeonardo daVinci was said to have developed a very basic form of a pedometer - humans have always yearned for data! But the use of technology has an uglier side when it becomes the focus of one's health. Coach Kim talks about this issue today and...1331corporatefitness,fitness,fitnesstech,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/foundations-of-exercise-and-starting-whehttps://api.spreaker.com/episode/22023560Fri, 24 Jan 2020 15:21:05 +0000inSHAPE FitnessThis podcast is part I of a two-part series about how futile it is to start exercising rigorously without establishing a solid foundation for function beforehand. Coach Kim talks about the three type of foundations that she establishes and turns to...1602exercise,fitnessfriday,functionalfitness,functionalfoundations,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/rest-is-just-as-important-as-the-routinehttps://api.spreaker.com/episode/21756972Thu, 16 Jan 2020 19:46:19 +0000inSHAPE FitnessJoin Coach Kim for an overview of several issues related to the concept of recovery! Yes, you need to push yourself, but your body also needs to recover. Armed with info from NASA scientist Dr. Joan Vernikos, the documentary Game Changers, and...1809corporatefitness,exercise,fitness,weekendwarrior,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/move-and-think-think-and-movehttps://api.spreaker.com/episode/21548384Fri, 10 Jan 2020 16:58:37 +0000inSHAPE FitnessCoach Kim talks about a fascinating article in this month's Scientific American about the brain's need for exercise! She revisits one of her favorite stories about equestrian royals and mowing the lawn to help highlight the point that your brain and...1877corporatefitness,everydayfitness,fridayfitness,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/a-decade-of-fitnesshttps://api.spreaker.com/episode/21221085Tue, 31 Dec 2019 13:43:59 +0000inSHAPE FitnessJoin Coach Kim for a short review of lots of fitness trends over the last ten years, some great (less focus on "workout sessions," some not so great (like the decline in life expectancy) and look ahead to 2020. Happy New Year from our team at inSHAPE...17342020,corporatefitness,newyearsresolutions,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/facts-matter-in-running-it-may-not-be-bahttps://www.nytimes.com/2019/12/11/well/move/marathon-running-may-be-good-for-your-knees.html)]]>https://api.spreaker.com/episode/20717171Fri, 13 Dec 2019 15:22:54 +0000inSHAPE FitnessA recently published study gives us some good news about long distance running. Coach Kim talks about this data then takes you through THREE important principles of warming up the body before you head out! (see NYTimes:...https://www.nytimes.com/2019/12/11/well/move/marathon-running-may-be-good-for-your-knees.html)]]>2035corporatefitness,distancerunning,fridayfitness,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/wellness-in-the-workplace-four-easy-tipshttps://api.spreaker.com/episode/20144486Wed, 20 Nov 2019 17:12:49 +0000inSHAPE FitnessWe spend so much time at the office, so all companies should offer programs that help employees stay healthy right? Well big companies do, but small companies struggle - so here are four tips for you to take control of your health at work on your own.1820corporatefitness,everydayexercise,fitnessatwork,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/to-run-or-not-to-runhttps://api.spreaker.com/episode/19890200Wed, 06 Nov 2019 16:42:44 +0000inSHAPE FitnessPost NYC Marathon, runners and aspiring runners get so excited! The thrill of the day is so infectious, so today's podcast is about some of Coach Kim's favorite stories from the day, plus a review of a new study about the health benefits of running,...2504corporatefitness,everydayfitness,marathonrunning,running,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/ready-to-run-the-tcs-nyc-marathonhttps://api.spreaker.com/episode/19804525Fri, 01 Nov 2019 14:19:01 +0000inSHAPE Fitness2019 is the 49th running of the New York City Marathon, and Coach Kim just happens to be one of the part-time coaches of the NYRR's charity Team for Kids group. This podcast is about the race course, last minute race tips, and more.1892longdistancerunning,marathon,nycmarathon,runforlife,runningcleanfullhttps://www.spreaker.com/user/inshapefitness/jumping-simone-biles-skipping-and-the-johttps://api.spreaker.com/episode/19690315Fri, 25 Oct 2019 18:26:17 +0000inSHAPE FitnessJoin Coach Kim for this podcast about jumping! Yes of course we marvel at the skill and joy we see in Simone Biles. She is such an inspiration. But jumping is a movement that most adults avoid all together. Learn why and how to incorporate other...1553everydayfitness,olympics,simonebiles,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/fighting-with-gravity-nasa-brazilian-sithttps://api.spreaker.com/episode/19558302Thu, 17 Oct 2019 20:12:18 +0000inSHAPE FitnessInteracting with Gravity is one of the eight key functional priorities around which Coach Kim designs all exercise programs. This podcast focuses on a couple of scientists and their work as well as gives you three helpful tips to improve your ability...1577corporatefitness,everydayexercise,fridayfitness,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/the-paradox-of-fitness-choiceshttps://api.spreaker.com/episode/19452207Fri, 11 Oct 2019 02:03:51 +0000inSHAPE FitnessIn many parts of modern life, it seems that there may just be too many choices: too many salad dressings at the grocery story, too many running shoes, and yes, too many fitness options. In this podcast, Coach Kim talks about how American it is to have...1585corporatefitness,everydayfitness,fitness,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/why-balance-is-so-important-in-functionahttps://api.spreaker.com/episode/19344096Thu, 03 Oct 2019 20:58:38 +0000inSHAPE FitnessJoin Coach Kim as she talks about the issue of balance and how sedentary humans are particularly vulnerable to risks associated with poor balance as they get older. With stories of a flamingo study and the Tarahumara Indians, this podcast is sure to...1700balance,corporatefitness,functionalfitness,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/running-season-and-the-90-year-old-mastehttps://api.spreaker.com/episode/19247592Thu, 26 Sep 2019 20:29:18 +0000inSHAPE FitnessIt's marathon season in New York City, so Coach Kim talks today a little bit about everything related to running: training, the Tarahumara, and the 90-year old who just set a record for a 5K this summer!1453cleanfullhttps://www.spreaker.com/user/inshapefitness/the-fiction-of-twice-or-thrice-a-week-wohttps://api.spreaker.com/episode/19154314Thu, 19 Sep 2019 17:33:50 +0000inSHAPE FitnessJust a century ago, people didn't "workout" at the gym. But as our waistlines have expanded, our adherence to the recommended guidelines for hitting the gym has not been successful. So why do we keep looking at exercise this way? Coach Kim looks back...1377corporatefitness,everydayexercise,fitnessfridays,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/core-strength-and-lawn-carehttps://api.spreaker.com/episode/19071117Wed, 11 Sep 2019 18:48:58 +0000inSHAPE FitnessThe end of the summer shifts homeowners from cutting grass to raking leaves, and Coach Kim wanted to use this week to talk about how vital core strength is to all upper body movemont, and how the history of lawn care illustrates how useful a home...1439corporatefitness,everydayexercise,weekendwarrior,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/how-a-16th-century-doctor-can-help-our-hhttps://api.spreaker.com/episode/18890731Thu, 22 Aug 2019 17:18:01 +0000inSHAPE FitnessThe father of modern anatomy, Andreas Vesalius, was a renegade in his own times, questioning widely accepted principles of health. Coach Kim describes how some of what we know about his work can help us tackle our big issues of health and fitness today.1692corporatewellness,fitness,health,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/goodbye-big-fitnesshttps://api.spreaker.com/episode/18763790Thu, 08 Aug 2019 14:16:48 +0000inSHAPE FitnessCoach Kim has been talking about gym-free fitness for years, but today, sparked by the news of Equinox owner Stephen Ross's big $$ fundraiser in the Hamptons, she talks about your freedom from the gym. Period. You do not need a gym. Period.1992corporatewellness,equinox,everydayfitness,gymfreefitness,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/three-types-of-workout-routines-for-longhttps://api.spreaker.com/episode/18676629Tue, 30 Jul 2019 15:16:28 +0000inSHAPE FitnessEvery routine should have a purpose, and in this podcsat Coach Kim teaches you about three types of routines that can help organize your schedule around needed movements without the stress of trying to fit the "gym" in several times per week.1173corporatewellness,everydayfitness,sustainability,womenshealth,workplacefitnesscleanfullhttps://www.spreaker.com/user/inshapefitness/breathing-and-runninghttps://api.spreaker.com/episode/18548244Sun, 14 Jul 2019 19:02:18 +0000inSHAPE FitnessMost runners don't think about their pattern of breathing when they run. Most people don't think about their patterns of breathing at all. But getting freshly oxygenated blood into the functioning parts of a moving body is vital to a healthy...1780exercise,marathonrunning,running,weekendwarriors,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/three-must-have-pieces-of-running-equipmhttps://api.spreaker.com/episode/18362267Mon, 24 Jun 2019 18:16:03 +0000inSHAPE FitnessJoin Coach Kim for this podcast about three vital pieces of equipment that you need for running! And by that we mean any running: weight-loss running, bucklet list marathoning, and everything in between. Coach isn't talking about the best shoes, mind...1611corporatewellness,fitness,running,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/right-and-left-side-strengthhttps://api.spreaker.com/episode/18271440Fri, 14 Jun 2019 14:04:48 +0000inSHAPE FitnessWhy do so many right handed people end up with right leg pain and suffering, along with left lower back issues? Because your two sides are NOT equal, and many forms of exercise exacerbate the differences between the two. Coach Kim breaks this issue...1525corporatewellness,everydayexercise,running,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/happy-global-running-dayhttps://api.spreaker.com/episode/18180403Wed, 05 Jun 2019 15:20:54 +0000inSHAPE FitnessEvery year on June 5, people around the globe celebrate the gift of moving on two feet! Whether you head out for a walk, a short jog, or one of your weekly training runs, tune into Coach Kim's tips for preparing the body to run!1503corporateexercise,corporatewellness,globalrunningday,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/modern-fitness-perils-the-pedometerhttps://api.spreaker.com/episode/18104919Tue, 28 May 2019 19:43:39 +0000inSHAPE FitnessCoach Kim loves talking about how the fitness industry has tricked so many people into thinking that solutions demand the purchase of stuff. Listen in to the story of the pedometer and how measuring steps is only one part of a sustainable lifestyle.1086corporatefitness,exerciseeveryday,tuesday,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/bucket-list-fitnesshttps://api.spreaker.com/episode/17948717Thu, 16 May 2019 16:27:15 +0000inSHAPE FitnessWhat's on your bucket list? Top items tend to be running a marathon, walking the Great Wall of China, and going on an African safari - ALL experiences that require some level of physical fitness. Join Coach Kim as she talks about the benefits of...1798bucketlist,corporatewellness,everydayexercise,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/understanding-the-fitness-that-you-cannohttps://api.spreaker.com/episode/17881790Thu, 09 May 2019 17:06:58 +0000inSHAPE FitnessIn this week's podcast, Coach Kim talks a little bit about how cell movement and the dormancy of capillaries affect your body's ability to move efficienty. With a postural system check included and a few tips on how you can assess your own body, this...1127corporatewellness,dailyexercise,sustainablehealth,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/the-fitness-that-we-cannot-seehttps://api.spreaker.com/episode/17824912Fri, 03 May 2019 12:32:47 +0000inSHAPE FitnessWe thrive on knowing that what we see is real! If we can't see something, it's often because we have a hard time understanding it. The essence of your health isn't the miles you log or the number of spin classes you take. It's much deeper than that,...1829corporatewellness,exercise,fridaymotivation,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/for-the-love-of-manual-laborhttps://api.spreaker.com/episode/17753974Fri, 26 Apr 2019 15:23:03 +0000inSHAPE FitnessHumans traditionally have taken pride in the ability to abstain from manual labor. With the funds to do so, Americans in particular, like to outsource things like cleaning, lawn tending, moving. Manual labor has diminished across the board, even with...1328corporatefitness,everydayexercise,fridayfeeling,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/lying-down-and-sitting-uphttps://api.spreaker.com/episode/17688746Fri, 19 Apr 2019 10:35:19 +0000inSHAPE FitnessGetting up from bed is an important life skill. Everyone does it. But some people really struggle with this simple task. Getting the body down onto the floor and rising back up, is another set of simple tasks that people should be able to do...1291corporatehealthsolutions,exercise,fitness,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/reversing-the-u-s-life-span-declinehttps://api.spreaker.com/episode/17570141Mon, 08 Apr 2019 15:22:20 +0000inSHAPE FitnessNot that many people probably pay attention to the US lifespan average. It's a statistic, and most people are just busy with their lives. But over the last few years, our nation's average lifespan has declined slightly. And in some states, our average...1868corporatefitness,everydayfitness,health,lifespan,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/sideways-interactions-help-you-move-forwhttps://api.spreaker.com/episode/17466217Thu, 28 Mar 2019 18:29:00 +0000inSHAPE FitnessExercises that involve lateral movements help bolster support muscles that have important jobs in everyday life. Join Coach Kim for this podcast that helps you understand why these moves are important and how they can be incorporated into a morning...1751corporatewellness,everydayfitness,exercise,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/pivoting-one-leg-works-harderhttps://api.spreaker.com/episode/17370823Tue, 19 Mar 2019 13:29:02 +0000inSHAPE FitnessCoach Kim's book, Darwin on the Treadmill, highlights eight functional movement patterns from which all workout regimens can be based. One of them, pivoting, defines the reality that one of your legs is stronger than the other and therefore works...1846corporatefitness,everydayfitness,exercise,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/the-horror-of-the-daily-workouthttps://api.spreaker.com/episode/17267948Fri, 08 Mar 2019 21:25:11 +0000inSHAPE FitnessCoach Kim talks about the fear of being tied to "exercise" everyday. From her book, Darwin on the Treadmill, the chapter about how modern consumer exercise has affected our perception of moving around is summarized, and Coach has a few tips for...1558everydayexercise,fitnessfriday,weekendwarrior,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/solving-our-metabolic-mysteryhttps://api.spreaker.com/episode/17174859Wed, 27 Feb 2019 19:47:58 +0000inSHAPE FitnessMetabolic conditions negatively impact the lives of hundreds of millions of Americans. Of all ages, races, and income levels, we are storing more body fat in our sedentary bodies and developing pain and suffering as we cope with the limited use of our...1894corporatewellness,exercisetips,fitnesspodcast,healthhazards,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/why-do-people-exercise-once-or-twice-a-whttps://api.spreaker.com/episode/17010613Mon, 11 Feb 2019 14:26:03 +0000inSHAPE FitnessPeople don't choose to be overweight. People don't choose to have to sit at their desks all day. The U.S. now lives with the highest cost of health coupled with some of the worst health outcomes for reasons that are broader than any one person's gym...2203corporatewellness,exercise,sustainablefitnesslifestyle,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/legs-and-lungshttps://api.spreaker.com/episode/16886940Wed, 30 Jan 2019 20:05:15 +0000inSHAPE FitnessYour lungs are as much a part of your body's movements as are your legs. But few people focus on lung activity as they exercise, and many coaches place little emphasis on this element of fitness. Join Coach Kim as she discusses breathing mechanics and...2023corporatewellness,deepbreathing,fitness,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/winter-weekend-warriorhttps://api.spreaker.com/episode/16689944Fri, 11 Jan 2019 20:22:31 +0000inSHAPE FitnessWinter months offer a variety of outdoor recreation, but it's important to be well prepared and to take good care of your body. Join Coach Kim for this podcast about being a weekend warrior and get tips on five excellent exercises that you can do...2009corporatewellness,newyearsresolutions,weekendwarrior,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/resolute-in-2019-pacing-and-outcomeshttps://api.spreaker.com/episode/16613267Wed, 02 Jan 2019 18:41:54 +0000inSHAPE Fitness2019 is off with a bang! Did you set some New Year's Resolutions? And are you stressing what comes next? Don't worry, you are not alone. Join Coach Kim for this podcast about pitfalls many people take in early January and get a few tips for how to...1651corporatewellness,exercise,fitness,newyearsresolutions,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/the-12-days-of-christmas-fitnesshttps://api.spreaker.com/episode/16541742Fri, 21 Dec 2018 19:12:57 +0000inSHAPE FitnessIt's time for our annual 12 Days of Christmas Fitness workout! Join Coach Kim for a high octane session that starts with the first day: a donkey kick in a burpee. She can't sing the song, but she'll guide you through all of the equipment free moves...1704holidayfitness,holidayworkouts,householdfitness,newyearsresolutions,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/six-holiday-fitness-tipshttps://api.spreaker.com/episode/16411622Fri, 07 Dec 2018 16:46:56 +0000inSHAPE FitnessJoin Coach Kim for this podcast about holiday fitness! Face it - this time of year is tough on your body, and these six tips along with moves that make sense for your busy schedule will keep you going strong and ready for the New Year.1643corporatewellness,holidayfitness,holidaystress,womenshealth,workplacecleanfullhttps://www.spreaker.com/user/inshapefitness/shop-but-dont-drophttps://api.spreaker.com/episode/16343166Thu, 29 Nov 2018 19:48:53 +0000inSHAPE Fitness'Tis the season to shop until you drop. And many people do just that. After a couple of hours, something interesting begins to happen to your body, and Coach Kim's podcast this week is all about how that fatigue translates to pain and suffering as you...1484corporatefitness,corporatewellness,exerciseatwork,holidayfitness,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/stuff-the-bird-not-yourself-on-thanksgivhttps://api.spreaker.com/episode/16277465Wed, 21 Nov 2018 15:24:42 +0000inSHAPE FitnessThanksgiving celebrates family and community bonds, the bountful harvest, and the start of the holiday season. The joys of this time of year also trigger a focus on food, so take a little time to prepare your body ahead of those big meals. This...1671corporatewellness,fitness,holidayhealthhazards,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/ready-for-the-turkey-trothttps://api.spreaker.com/episode/16219399Wed, 14 Nov 2018 18:55:24 +0000inSHAPE FitnessAs a veteran running coach and NYC trainer, I love a good run before a big meal. Thanksgiving races are the best of the recreational running, and you want your body to be ready and warmed up. Start this week and perform this set of ten exercises each...1577corporatewellness,holidayfitness,runforlife,running,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/gearing-up-for-winter-workouts_1https://api.spreaker.com/episode/16053732Thu, 25 Oct 2018 17:51:30 +0000inSHAPE FitnessAs the temperatures get cooler and the days get darker, more time is spent indoors. There are ways to shake off the blues, and this podcast is about the benefits of micro-routines that boost your energy and metabolism throughout the day.1347corporatewellness,exercise,fitness,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/margaret-mead-in-a-marathonhttps://api.spreaker.com/episode/15928943Wed, 10 Oct 2018 17:05:49 +0000inSHAPE FitnessWould Margaret Mead have ever wanted to run a marathon? Probably not, and she really wasn't all that fit, but as a scientist, Margaret Mead's perspective is valuable for those of us interested in sustainable wellness. Join Coach Kim for this 20-minute...1449corporatewellness,fitness,marathonrunning,wellness,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/balance-like-a-flamingohttps://api.spreaker.com/episode/15871710Wed, 03 Oct 2018 18:55:57 +0000inSHAPE FitnessBalance and stability are really important to your long term health. Sadly, most consumer exercise programming puts little emphasis on the foundation for functional strength. In this episode, which will of course include some moves for you to try,...1440corporatewellness,fitness,healthandwellness,longtermhealthinsurance,women-supporting-womencleanfullhttps://www.spreaker.com/user/inshapefitness/invention-of-the-treadmill-and-cardio-wohttps://api.spreaker.com/episode/15796194Mon, 24 Sep 2018 17:46:52 +0000inSHAPE FitnessIs the treadmill one of modern man's greatest fitness inventions or do the equipment companies have so many of us fooled? Join Coach Kim for this podcast about the history of the treadmill and the notion of the "cardio" workout. Note: listen in for...1277corporatewellness,everydayfitness,recreation,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/reach-a-core-workouthttps://api.spreaker.com/episode/15684575Mon, 10 Sep 2018 17:32:28 +0000inSHAPE FitnessEverything that you do with your hands, arms, and shoulders is driven by the strength of your belly, back, hips, and glutes. Join Coach Kim for this podcast about core stability and join in on some simple body weight moves that you can do anywhere!1808corporatewellness,exercise,fitness,lunchandlecture,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/two-strong-legs-for-one-strong-bodyhttps://api.spreaker.com/episode/15296842Fri, 20 Jul 2018 18:10:34 +0000inSHAPE FitnessWhether you realize it or not, one of your legs does more work than the other, especially when you jog, bike, or walk. By building leg strength on each leg independently, you can ensure that your weaker leg does its fair share. Join Coach Kim for this...1482corporatewellness,exercise,functionalfitness,inhomeworkout,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/repetitive-motion-colonial-williamsburg-https://api.spreaker.com/episode/15160165Fri, 29 Jun 2018 17:41:17 +0000inSHAPE FitnessAs great as exercise is for your body, lots of sedentary adults end up injured as they try to transform their lives through healthy habits. Repetitive motion movements like walking, jogging, biking, and even swimming, can wear down tired, tight, and...1844corporatewellness,fitness,historyofeverything,womenshealth,workplacewellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/shape-shifting-movements-and-mad-jack-ch_2https://api.spreaker.com/episode/15061871Sat, 16 Jun 2018 10:50:27 +0000inSHAPE FitnessThe reason to "exercise" has more to do with how you get to enjoy your life than it does with a number on the scale (or your pants). Multi-dimensional movements are vital to your ability to live life to its fullest. Coach Kim will guide you through a...2057corporatewellness,exercise,fitness,recreation,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/darwins-core-workout-in-the-galapagoshttps://api.spreaker.com/episode/15000954Fri, 08 Jun 2018 16:00:10 +0000inSHAPE FitnessJoin Coach Kim for a 25 minute core workout while hearing her entertaining story about how Darwin "took his exercise" riding the giant tortoises of the Galapagos Islands. It's a great way to boost your metabolism and strengthen your glutes, hips, abs...1539corporatewellness,exercise,fitness,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/the-future-of-exercise-lies-in-the-pasthttps://api.spreaker.com/episode/14949797Fri, 01 Jun 2018 18:06:25 +0000inSHAPE FitnessHow much does it bother you that to "workout" most people still think that they need a gym or some other exercise facility? Coach Kim just completed a first draft of her first book, called Darwin on the Treadmill, and in it, she talks about how...1261corporatefitness,corporatewellness,exercise,fitness,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/to-the-corehttps://api.spreaker.com/episode/14771490Fri, 11 May 2018 17:34:56 +0000inSHAPE FitnessThis 20-minute podcast is an equipment free workout that zeros in on the strength of your posture, breathe, chest, abs, back, hips and butt. That's a lot of targets but surprisingly, a handful of moves can help you do this work efficiently. Join Coach...1432exercise,fitness,movement,pilates,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/pre-weekend-warrior-moveshttps://api.spreaker.com/episode/14705372Fri, 04 May 2018 14:25:08 +0000inSHAPE FitnessAre you the weekend warrior who works like crazy during the week then sets off on excursions, races, hikes, or other recreational activities that you hope will make up for all of those hours at a desk? Your body isn't designed for the polarity of...1460exercise,fitness,running,weekendwarrior,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/earth-day-routine-for-every-day-fitnesshttps://api.spreaker.com/episode/14589223Fri, 20 Apr 2018 19:15:45 +0000inSHAPE FitnessOn Earth Day, humans try a little harder to treat the planet with respect. It's a great reason to stay out of the gym! But before you pull out your gardening shoes or head out to help your community recycle more, join Coach Kim for a 25-minute session...1777corporatewellness,earthday,exercise,fitness,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/four-seasons-routinehttps://api.spreaker.com/episode/14533083Fri, 13 Apr 2018 17:07:48 +0000inSHAPE FitnessNo matter what the season, these fundamental movements will stimulate your muscles and other soft tissues, activate your metabolism and help sustain your energy level. Join functional fitness expert Kim Watkins for a 25 minute session and skip the...1841corporatewellness,health,inhome_care,seniorfitness,womensfitnesscleanfullhttps://www.spreaker.com/user/inshapefitness/pi-3-14-workouthttps://api.spreaker.com/episode/14288847Wed, 14 Mar 2018 18:33:05 +0000inSHAPE FitnessPi Day is on March 14 every year. It's a geeky holiday, but Coach Kim has created a workout for the day that celebrates the circle a little bit. It's a full body workout, without equipment as usual, and after the dynamic warm up, we will two two pi...1232exercise,fitness,piday,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/combination-moves-for-better-resultshttps://api.spreaker.com/episode/14176165Thu, 01 Mar 2018 19:37:30 +0000inSHAPE FitnessWhen exercises benefit multiple muscle groups, and elevate the heart rate, and increase flexibility, they save you time and frustration. But you need to know how to do them properly, and you need to practice doing them well if you are going to benefit...1679exercise,fitness,functional,health,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/heart-healthy-workout-for-the-homehttps://api.spreaker.com/episode/13975984Mon, 05 Feb 2018 17:57:38 +0000inSHAPE FitnessGive your home based exercise routine a heart healthy boost with this 25-minute session. Coach Kim will guide you through a dynamic warm up then lead you through three circuits of exercises that will boost your energy and metabolism, and work your...1786exercise,fitness,home-sweet-home,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/geo-circuit-workout-plank-pyramidwww.bodybyinshape.com for other easy programming ideas.]]>https://api.spreaker.com/episode/13817244Tue, 16 Jan 2018 19:56:58 +0000inSHAPE FitnessThis 25-minute equipment free workout is designed to replace those weekly trips to a gym you know that you need but hate to face. After a quick warm up, Coach Kim activates your core and gets your heart rate up with ten simple exercises (modifications...www.bodybyinshape.com for other easy programming ideas.]]>1553exericse,fitness,hiit,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/twelve-days-of-fitnesswww.bodybyinshape.com for more great workout ideas and sign up for sessions with Coach Kim in the New Year!]]>https://api.spreaker.com/episode/13652836Fri, 22 Dec 2017 19:09:24 +0000inSHAPE FitnessJoin Coach Kim for this equipment free workout that you can take with you throughout the holiday season without the guilt of missing your time at the gym. With a forearm plank as the "patridge in a pear tree," the session will work the entire body and...www.bodybyinshape.com for more great workout ideas and sign up for sessions with Coach Kim in the New Year!]]>1897exercise,hiit,womenshealth,workout,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/between-the-big-holidays-blasthttps://api.spreaker.com/episode/13475144Thu, 30 Nov 2017 18:58:13 +0000inSHAPE FitnessJoin Coach Kim for this 30-minute equipment free session that will bridge the fitness lull between turkey day and the first of the new year. With compound movements in time-based sets, Coach Kim will get your heart rate up and work the entire body...1943exercise,hiit,strength,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/target-the-lower-corehttps://api.spreaker.com/episode/13218685Wed, 01 Nov 2017 16:02:39 +0000inSHAPE FitnessThis 30-minute session with Coach Kim requires no equipment and will work your entire body, using moves to boost your heart rate and keep it up as we zero in on the strength of your hips, lower abs, butt and lower back. For a shorter version, check...1902exercise,fitness,physicalfitness,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/bend-the-knee-for-a-total-body-workouthttps://api.spreaker.com/episode/13136103Thu, 26 Oct 2017 19:02:49 +0000inSHAPE FitnessJoin Coach Kim for this 30 minute routine which will work your entire body and boost your metabolism without the gym and without equipment. It's focused on the lunge, the mechanics and variations that will fine-tune your ability to "bend the knee!"1868exercise,fitness,lunges,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/range-of-mojo-workouthttps://api.spreaker.com/episode/13079090Thu, 19 Oct 2017 18:32:08 +0000inSHAPE FitnessJoin Coach Kim for this 20-minute equipment free session to reach, stretch, twist, and elongate the entire body through controlled movements and strength building exercises. It's isn't a yoga session, but you will find yourself in some yoga poses and...1512exercise,flexibility,womenshealth,workout,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/friday-moves-for-weekend-funhttps://api.spreaker.com/episode/12966646Thu, 05 Oct 2017 18:55:45 +0000inSHAPE FitnessThis 20-minute equipment free exercise routine will boost your energy and your metabolism. It will work your entire body and teach you best practices when it comes to posture, breathing, and heart-pumping floorwork. Join Coach Kim and Skip the Gym!1389exercise,fitness,posture,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/weekend-warriors-get-readywww.bodybyinshape.com.]]>https://api.spreaker.com/episode/12865056Fri, 22 Sep 2017 19:53:05 +0000inSHAPE FitnessWeekend warriors work like crazy Monday through Friday. They push their brains to make ends meet and do their best on the job. And when the two day break starts, they turn their attention to the body. Join Coach Kim for this 20-minute warm up for any...www.bodybyinshape.com.]]>1313exercise,fitness,strenth,weekendwarrior,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/squats-their-history-and-your-healthhttps://api.spreaker.com/episode/12745066Thu, 07 Sep 2017 10:33:55 +0000inSHAPE FitnessSimple squats are a part of human mobility DNA. You have been lowering your body to get down on the floor since you were able to stand. As an exercise they came around at the beginning of the 20th Century, but quickly became a weighted, heavy lifting...1525corporatewellness,exercise,fitness,sustainability,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/the-long-run-workout-with-coach-kim-part_2https://api.spreaker.com/episode/11908759Fri, 19 May 2017 19:35:53 +0000inSHAPE FitnessThe focus of this session is the upper body, its utility in locomotion of the human body. Though moving the body via walking, jogging, biking, is associated with the legs and butt, the head, upper spine, shoulders and arms are also extremely...1418exercise,fitness,jogging,running,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/the-long-run-workout-with-coach-kim-part_1www.bodybyinshape.com.]]>https://api.spreaker.com/episode/11851456Fri, 12 May 2017 18:27:58 +0000inSHAPE FitnessThis 20-minute podcast focuses on your ever-sleepy butt muscles and the rest of the lower core (hips, lower abs, lower back). Mobility of any type, for any length of time, is enhanced when the needed body parts contribute to the desired action! Learn...www.bodybyinshape.com.]]>1570fitness,health,longevity,running,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/the-long-run-workout-with-coach-kim-parthttps://api.spreaker.com/episode/11799400Fri, 05 May 2017 17:37:21 +0000inSHAPE FitnessThis 20-minute equipment free routine offers you dynamic exercises that will prepare your body for any longer effort. Whether it's running, biking, hiking, swimming, or even a day of gardening, stimulating the body parts that help your body move will...1504exercise,health,running,strength,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/spring-into-functional-fitnesshttps://api.spreaker.com/episode/11741015Fri, 28 Apr 2017 18:02:14 +0000inSHAPE FitnessFunctional fitness means being able to do what you want to do without pain and without medications. This workout focuses on movements that stabilize and activate the entire body. Join Coach Kim for this equipment free session and get ready for an...1696exercise,fitness,functional,spring,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/moving-your-markers-workouthttps://api.spreaker.com/episode/11680432Fri, 21 Apr 2017 13:04:53 +0000inSHAPE FitnessDo you compete? Whether you run races, play a sport with friends, or simply try to stay in shape, competition is a healthy way to maintain your fitness level. This 20-min equipment free workout will warm you up and cover exercises that you can easily...1434cleanfullhttps://www.spreaker.com/user/inshapefitness/spring-break-boosthttps://api.spreaker.com/episode/11550345Tue, 04 Apr 2017 13:57:33 +0000inSHAPE FitnessSpring break and spring fever are omnipresent in the month of April. We are all so excited for warm sunny days, but April showers often get in the way of outdoor exercise routines. This 20-minute, equipment-free integrated session with Coach Kim will...1473exercise,fitness,home-sweet-home,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/posture-and-poise-before-burpees-and-butwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/11415048Fri, 17 Mar 2017 17:14:28 +0000inSHAPE FitnessBurning calories and toning muscles sounds great, and most adults need far more total body, moderate to high intensity training to manage their weight better. But subtle weaknesses like poor posture and gait wear down the body's ability to sustain a...www.inmotionworkouts.com.]]>1614exercise,fitness,posture,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/weekend-warrior-weekday-maintenancewww.bodybyinshape.com for more info about Coach Kim and her team.]]>https://api.spreaker.com/episode/10572968Mon, 06 Feb 2017 14:22:07 +0000inSHAPE FitnessWeekend warriors are prone to weekday pain! Often, this is because of weak hips and hamstrings, as well as a weak tummy. This 12-minute session with Coach Kim Watkins will dynamically warm up your body and zero in on these three areas for a...www.bodybyinshape.com for more info about Coach Kim and her team.]]>867backpain,exercise,fitness,weekendwarrior,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/cardio-workout-for-heart-health-monthwww.bodybyinshape.com.]]>https://api.spreaker.com/episode/10500872Fri, 03 Feb 2017 14:17:28 +0000inSHAPE FitnessFebruary is heart health month, and this 20-minute routine is a great equipment free way to warm up and discover the power of the body and gravity for simple moves that work the heart as well as the rest of the body. Coach Kim will be your guide, and...www.bodybyinshape.com.]]>1375cardio,endurance,fitness,hearthealth,womenshealthcleanfullhttps://www.spreaker.com/user/inshapefitness/daily-regimen-trumps-weekend-warriorwww.bodybyinshape.com.]]>https://api.spreaker.com/episode/10348425Fri, 20 Jan 2017 14:44:02 +0000inSHAPE FitnessCan't resist the urge to reference Inauguration Day in the USA - this 20 minute regimen, used as part of your daily attention to stimulating movement, far exceeds the benefits of ignoring your body all week then working out excessively on the weekend....www.bodybyinshape.com.]]>1519corporatewellness,exercise,fitness,strength,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/plank-based-workoutwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/10297746Fri, 13 Jan 2017 13:30:51 +0000inSHAPE FitnessThis plank based workout requires no fancy equipment, no shoes, and no gym. You can drop down onto the floor in the living room or conference room to work with Coach Kim as she guides you to limber up, lengthen and strengthen the trunk. For other gym...www.inmotionworkouts.com.]]>1292backpain,corestrength,fitness,strength,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/protect-the-backwww.bodybyinshape.com and read out new blog post. You can also set up a free account at www.inmotionworkouts.com to get access to this session with images.]]>https://api.spreaker.com/episode/10253561Fri, 06 Jan 2017 18:10:06 +0000inSHAPE FitnessThis 20 minute equipment free workout with Coach Kim is designed to help you limber up and strengthen the entire truck, zeroing in on back muscles that will help protect your back and mitigate pain brought on by poor sleep and sitting. For more on...www.bodybyinshape.com and read out new blog post. You can also set up a free account at www.inmotionworkouts.com to get access to this session with images.]]>1510backpain,corestrength,fitness,training,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/jingle-bell-jumpswww.bodybyinshape.com for other gym free fitness ideas and programs.]]>https://api.spreaker.com/episode/10155232Wed, 21 Dec 2016 17:02:07 +0000inSHAPE FitnessCoach Kim will guide you through this dynamic, equipment-free routine that lasts just 20 minutes! With a quick warm up, core focus then plyometric sets, you will boost your metabolism and energy, just in time for your next holiday celebration. Enjoy!...www.bodybyinshape.com for other gym free fitness ideas and programs.]]>1284exercise,fitness,plyometrics,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/blast-the-holiday-blueswww.inmotionworkouts.com for other great gym free fitness options.]]>https://api.spreaker.com/episode/10048718Tue, 06 Dec 2016 13:57:40 +0000inSHAPE FitnessNo one wants to hit the gym during the holidays! Don't stress it - let Coach Kim Watkins guide you through this 20-minute equipment free routine to boost your metabolism, activate the muscles throughout your body, and feel invigorated throughout the...www.inmotionworkouts.com for other great gym free fitness options.]]>1355fitness,holidayfitness,stength,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/posture-posture-posturehttps://api.spreaker.com/episode/9362619Thu, 08 Sep 2016 16:13:31 +0000inSHAPE FitnessSay goodbye to slouchy shoulders and a rounded back. Hello to your strong, natural comportment! Coach Kim talks about the benefits of simple gym free solutions for your well being and long term health, and guides you through a short exercise...1384corporatewellness,fitness,posture,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/weight-free-boobs-arms-and-back-workouthttps://api.spreaker.com/episode/8785690Thu, 16 Jun 2016 14:09:04 +0000inSHAPE FitnessThis 25 minute workout with Coach Kim zeroes in on the upper body just in time for swim suit season! Most people think that you need heavy weights and equipment for upper body strength and tone. With the right moves and a dose of concentration, you...1580corporate,exercise,fitness,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/earth-day-workout-skip-the-gym-to-save-twww.bodybyinshape.com for more gym free exercise ideas.]]>https://api.spreaker.com/episode/8268011Fri, 15 Apr 2016 14:05:36 +0000inSHAPE FitnessEarth Day is a great day to skip the gym because gym facilities are a huge drain on the environment. Treadmill sessions can use up to 17 lightbulbs worth of energy, and heavy equipment is almost always imported from foreign countries. This 25 minute...www.bodybyinshape.com for more gym free exercise ideas.]]>1819earthday,fitness,health,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/spring-fling-with-fitnesswww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/8065095Mon, 21 Mar 2016 18:18:38 +0000inSHAPE FitnessEach year, plants, wild animals, and even people get the chance to start anew! Mother Nature wakes up from the winter slumber with warmer, longer days and the desire to grow. Coach Kim will guide you through this exhilarating 20-minute exercise...www.inmotionworkouts.com.]]>1661exercise,fitness,health,womenshealth,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/slow-and-steady-muscle-maintenance-workohttps://api.spreaker.com/episode/7799430Tue, 16 Feb 2016 11:04:09 +0000inSHAPE FitnessJoin Coach Kim for this slow but steady movement session for your weekly routine that will wake up your body, boost your metabolism and strengthen your entire body. No equipment needed. Bare feet preferred! Each week on Tuesday mornings at 6:00 am...1280exercise,fitness,health,strength,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/presidents-day-power-workouthttps://api.spreaker.com/episode/7779772Sat, 13 Feb 2016 14:22:33 +0000inSHAPE FitnessCelebrate President's Day Weekend with a workout dedicated to the 44 men who have led the United States! Coach Kim will guide you through moves associated with the number 44 and its factors, 2, 4, and 11. She's also a history buff, so you'll have some...1537exercise,fitness,health,weightloss,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/winter-workout-strategies-workoutwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/7648427Tue, 26 Jan 2016 19:59:23 +0000inSHAPE FitnessCold winter weather is one of the main reasons many people skip their workouts this time of the year. Join Coach Kim for this equipment free session that guides you through five sets of exercises that will boost your metabolism and leave you feeling...www.inmotionworkouts.com.]]>1893exercise,fitness,health,workout,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/push-harder-but-also-smarterwww.bodybyinshape.com.]]>https://api.spreaker.com/episode/7603031Wed, 20 Jan 2016 19:13:48 +0000inSHAPE FitnessOutsmart your resolution failures with a more thoughtful approach to your fitness goals. Coach Kim Watkins from inSHAPE Fitness in New York City has worked with thousands of clients! Her approach is simple: divide your day into segments with a little...www.bodybyinshape.com.]]>1344exercise,fitness,health,strength,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/balance-and-breathing-12-min-body-weightwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/7539278Mon, 11 Jan 2016 16:28:19 +0000inSHAPE FitnessCoach Kim from inSHAPE Fitness guides you through this low impact exercise routine to activate blood flow, neuro-muscular response, and your metabolism through better posture, balance, and deep breathing. For other workouts or to design your own...www.inmotionworkouts.com.]]>995exercise,fitness,health,weightloss,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/cold-weather-conditioningwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/7500670Tue, 05 Jan 2016 19:34:19 +0000inSHAPE FitnessVisits to gyms spike in January, but lets face it, on really cold days, most people skip the workout in favor of warmth. This 20 minute routine will boost your energy, build strength, and keep your metabolism going all without that dreaded trip to out...www.inmotionworkouts.com.]]>1519exercise,fitness,newyearresolutions,weightloss,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/fall-body-boostwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/6632093Wed, 16 Sep 2015 01:14:58 +0000inSHAPE FitnessTake 12 minutes with Coach Kim Watkins from inSHAPE Fitness in New York City to boost your metabolism on those mornings when you know that you won't make it to the gym. This routine will boost your heart rate, work all of your major muscles and leave...www.inmotionworkouts.com.]]>811exercise,fitness,health,workout,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/earth-day-exercise-effortswww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/5964529Wed, 22 Apr 2015 16:11:52 +0000inSHAPE FitnessFact: a treadmill session burns up to 17 lightbulbs of energy! It's EARTH DAY so let's celebrate the beauty of the planet by saying NO to the gym. With deep breathing and posture work, balance moves and other functional fitness, this 16 minute routine...www.inmotionworkouts.com.]]>1075earthday,exercise,fitness,health,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/daily-regimen-lifelong-strengthwww.inmotionworkouts.com (use promo code: podcastinmotion for low cost upgrade).]]>https://api.spreaker.com/episode/5821250Mon, 23 Mar 2015 18:35:41 +0000inSHAPE FitnessThis 20-min, total body regimen is designed to harness the power of a boosted metabolism so that you can say goodbye the gym forever. Coach Kim will guide you through a short warm up then three sets of four exercises, suitable for all ability levels,...www.inmotionworkouts.com (use promo code: podcastinmotion for low cost upgrade).]]>1303exercise,fitness,health,strength,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/workout-in-a-skirt-workplace-exercisewww.inmotionworkouts.com (you get 3 months of unlimited access).]]>https://api.spreaker.com/episode/5661076Tue, 17 Feb 2015 22:49:39 +0000inSHAPE FitnessA short body weight exercise routine that you can do in business or casual attire. It will work the entire body but not produce a major sweat; rather, think gleam or glow! You'll look and feel great as you get back to the task at hand. For the same...www.inmotionworkouts.com (you get 3 months of unlimited access).]]>1435exercise,fitness,health,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/ab-fusion-workout-from-inmotionwww.inmotionworkouts.com. It's free for the first 30 days and 40% off with this code: 14PREXP1.]]>https://api.spreaker.com/episode/5487896Wed, 14 Jan 2015 17:59:56 +0000inSHAPE FitnessUsing a blend of traditional strength and cardio moves, pilates, and yoga, this "fusion" of core work will boost your metabolsim and energy plus target that post-holiday tummy to leave you feeling great. It takes 25 minutes and for the same routine...www.inmotionworkouts.com. It's free for the first 30 days and 40% off with this code: 14PREXP1.]]>1843exercise,fitness,health,strengthtraining,workoutscleanfullhttps://www.spreaker.com/user/inshapefitness/the-twelve-days-of-fitnesswww.bodybyinshape.com. Happy Holidays!]]>https://api.spreaker.com/episode/5356112Mon, 15 Dec 2014 21:45:03 +0000inSHAPE FitnessCelebrate the Twelve Days of Fitness with this fun and challenging equipment free exercise routine. Coach Kim guides you through the entire sequence starting with a "perfect push up in a burpee" in lieu of the partridge in a pear tree. As each day -...www.bodybyinshape.com. Happy Holidays!]]>1847exercise,fitness,health,inhome_care,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/build-a-better-push-up-moderate-diffwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/5196110Tue, 11 Nov 2014 20:50:11 +0000inSHAPE FitnessBefore cool temps and dark days set in, perfect one of the best indoor exercises around: the push up. With high quality push ups, you work your upper body and core, and they are suprisingly aerobic when you perform variations. This short session...www.inmotionworkouts.com.]]>1280exercise,fitness,healthyliving,strengthandconditioning,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/kinetic-connect-workout-moderate-diffwww.inmotionworkouts.com - use this code for $4.50/mo unlimited routines - 14PREXP1.]]>https://api.spreaker.com/episode/5075171Mon, 13 Oct 2014 18:33:51 +0000inSHAPE FitnessWe created the Kinetic Connect workout regimen to help you burn more calories, gain more control, and feel even more energized. By focusing on what your fingers, hands, toes and feet are doing durign your workout, your body responds to your movements...www.inmotionworkouts.com - use this code for $4.50/mo unlimited routines - 14PREXP1.]]>1482bodybuilding,exercise,fitness,health,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/inmotion-low-impactwww.inmotionworkouts.com, you can also see the moves with illusrations in the module. Enjoy, breathe, and let's get started!]]>https://api.spreaker.com/episode/4952792Thu, 11 Sep 2014 18:12:25 +0000inSHAPE FitnessWe launched inMOTION Workouts to give you the simplest tool possible for your gym-free exercise regimen. This 14-min low impact routine was generated by the module (level 2) and if you set up an account at www.inmotionworkouts.com, you can also see...www.inmotionworkouts.com, you can also see the moves with illusrations in the module. Enjoy, breathe, and let's get started!]]>1146exercise,fitbit,fitness,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/mid-day-boostwww.inmotionworkouts.com today! Membership and full access is such a great way to get exercise options on the go that require NO equipment and that can be done anywhere.]]>https://api.spreaker.com/episode/4871491Wed, 20 Aug 2014 12:48:01 +0000inSHAPE FitnessThe mid day energy boost can be a great way to stave off the post lunch gloom. Like the moves you will get at inMOTION, this short routine is a sure hit in the conference room at any office! Set up a free account and try www.inmotionworkouts.com...www.inmotionworkouts.com today! Membership and full access is such a great way to get exercise options on the go that require NO equipment and that can be done anywhere.]]>878exercise,fitness,health,inmotion,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/postural-perfectionwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/4817864Tue, 05 Aug 2014 14:00:26 +0000inSHAPE FitnessStrong posture demands awareness, concentration, and repetition. This short session (no shoes or equipment required) can assist you in your endeavors to feel and look better through better posture in less than 20 minutes. Also, there's no impact - a...www.inmotionworkouts.com.]]>1396exercise,fitness,health,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/barefoot-strength-workout-july-18www.inmotionworkouts.com!]]>https://api.spreaker.com/episode/4748883Fri, 18 Jul 2014 18:46:04 +0000inSHAPE FitnessTry this short exercise session without shoes on to target the muscles in your feet, ankles, and other smaller stability muscles throughout the body. For other routines, at varying difficulty levels and focus areas, set up a free account at...www.inmotionworkouts.com!]]>1147exercise,fitness,health,strengthtraining,workoutscleanfullhttps://www.spreaker.com/user/inshapefitness/boobs-arms-and-back-workoutwww.bodybyinshape.com.]]>https://api.spreaker.com/episode/4603343Thu, 12 Jun 2014 18:58:35 +0000inSHAPE FitnessAs part of our Summer Sizzle program series, this equipment free routine that focuses on the upper body will also boost your metabolism and educate you on ways to exercise with better precision and thus, efficiency. For other gym free exercise...www.bodybyinshape.com.]]>1861beachbody,exercises,health,muscles,workoutscleanfullhttps://www.spreaker.com/user/inshapefitness/using-your-ears-as-your-exercise-coachwww.inmotionworkouts.com to test our theory.]]>https://api.spreaker.com/episode/4558309Mon, 02 Jun 2014 00:21:57 +0000inSHAPE FitnessA few years ago, my company, inSHAPE Fitness, started offering podcast exercise routines to private clients. Our trainers typically see a client 2-4 times a week but said client still needed programming content on days when they weren't with their...www.inmotionworkouts.com to test our theory.]]>1001exercise,fitness,health,wellness,wellnesschatcleanfullhttps://www.spreaker.com/user/inshapefitness/beach-body-blastwww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/4469604Thu, 15 May 2014 00:42:54 +0000inSHAPE FitnessDoes the arrival of Memorial Day trigger excitement with a touch of anxiety over bearing a little skin on the beach? Don't waste any more time getting ready - this 22 minute, equipment free session will help you boost your metabolism and tone all the...www.inmotionworkouts.com.]]>1386beachbody,exercise,fitness,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/concentration-cardiowww.inmotionworkouts.com.]]>https://api.spreaker.com/episode/4378222Wed, 23 Apr 2014 23:57:30 +0000inSHAPE FitnessJoin Coach Kim for this 20-minute, equipment free routine and skip the gym without the guilt. Meant to help you get into the moment and really concentrate on your brain's control of your body, you will burn mega calories as we blend in cardio and...www.inmotionworkouts.com.]]>1244cardio,exercise,fitness,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/amazing-anahi-abswww.inmotionworkouts.com (free - in beta testing).]]>https://api.spreaker.com/episode/4255523Fri, 28 Mar 2014 18:50:11 +0000inSHAPE FitnessAs the summer creeps closer, we turn our attention to the tummy. We have a muse for this week's episode, our friend Anahi, who's abs are a wonder (and this hot mommy runs a restaurant), so get ready for some high energy, equipment-free moves that will...www.inmotionworkouts.com (free - in beta testing).]]>1518exercise,fitness,health,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/date-with-gravity-workout_1www.bodybyinshape.com. You can also get a quick reference of these moves when you sign up for our free newsletter at the website.]]>https://api.spreaker.com/episode/4190286Fri, 14 Mar 2014 17:57:41 +0000inSHAPE FitnessIn regular life, you probably don't think much about gravity, but this short workout will introduce you to the concept of "interacting with gravity" as a functional priority of your exercise regimen. Listen carefully and move with complete control....www.bodybyinshape.com. You can also get a quick reference of these moves when you sign up for our free newsletter at the website.]]>1414exercises,fitness,health,strengthtraining,workoutscleanfullhttps://www.spreaker.com/user/inshapefitness/monday-mar-10-level-1-difficultywww.bodybyinshape.com.]]>https://api.spreaker.com/episode/4169314Mon, 10 Mar 2014 00:52:44 +0000inSHAPE FitnessThis pre-conditioning equipment free routine is perfect for someone who is simply trying to develop better exercise habits and knows that the home is the best place to guarantee success! Join Coach Kim for these foundational moves and Move It Monday!...www.bodybyinshape.com.]]>944exercise,fitness,health,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/spring-forward-and-movewww.bodybyinshape.com.]]>https://api.spreaker.com/episode/4160185Sat, 08 Mar 2014 02:45:13 +0000inSHAPE FitnessSetting the clocks forward means more daylight hours, perfect for rising early and spending 15-20 minutes with your body and mind. This equipment-free session is a great way to get you started. For other ideas on staying in shape without the gym,...www.bodybyinshape.com.]]>1192exercise,fitness,health,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/i-heart-health_1www.bodybyinshape.com.]]>https://api.spreaker.com/episode/4050564Fri, 14 Feb 2014 14:05:21 +0000inSHAPE FitnessFunctional strength comes in many shapes and sizes of bodies but it always involves healthy posture, a strong core, balance, and practical range of motion. This workout will help you understand how strong your body is now and how you might be able to...www.bodybyinshape.com.]]>1390exercise,fitness,functionalfitness,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/friday-jan-24-level-5-difficultywww.facebook.com/inshapefitnessnyc.]]>https://api.spreaker.com/episode/3936161Thu, 23 Jan 2014 19:25:09 +0000inSHAPE FitnessEnd the week on a bang with this 15-minute body blast. Coach Kim will guide you through two sets of level 5 difficulty exercises that make the most of your exercise time, without the use of equipment. For more gym free fitness ideas, visit our...www.facebook.com/inshapefitnessnyc.]]>968exercise,fitness,health,strengthtraining,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/thursday-jan-23-level-4-difficultyhttps://api.spreaker.com/episode/3931111Wed, 22 Jan 2014 19:32:14 +0000inSHAPE FitnessThe polar vortex may wreck your gym consistency, but it doesn't have to ruin your exercise habits. Skip the gym but join Coach Kim, for just 15 minutes, for a total body session that will boost your metabolism and help you feel a little less...947fitness,health,strengthtraining,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/wednesday-jan-22-level-3-difficultywww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3926140Tue, 21 Jan 2014 19:33:24 +0000inSHAPE FitnessSnow fell in buckets yesterday, so a trip to the gym may seem particularly daunting. This short session, however, can wake you up and work your body before you hit the showers. Coach Kim will guide you through the moves, help you concentrate your...www.inshape-fitness.com.]]>940exercise,fitness,strengthtraining,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/tuesday-jan-21-level-1-2-difficultyhttps://api.spreaker.com/episode/3922907Tue, 21 Jan 2014 00:59:50 +0000inSHAPE Fitness941exercise,health,strengthtraining,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/focused-function-workouthttps://api.spreaker.com/episode/3905007Fri, 17 Jan 2014 16:59:36 +0000inSHAPE FitnessThough you may have big goals to drop weight, get ripped, and look perfect in a bathing suit by summertime, you need a realistic way to stay on track on those days when you can't hit the gym for an hour. This short, equipment free routine is focused...1337exercise,health,strengthtraining,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/tuesday-jan-14-level-2-difficultybeta@inmotionworkouts.com.]]>https://api.spreaker.com/episode/3885413Mon, 13 Jan 2014 20:02:45 +0000inSHAPE FitnessWhy spend an hour in the gym, passively exerting a few calories on the elliptical, when you can blast your metabolism in earnest with this 15-min, equipment free session with Coach Kim. Using a combination of boot camp moves, ballet, plyometrics, and...beta@inmotionworkouts.com.]]>924exercise,fitness,strength,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/monday-jan-13-level-1-difficultywww.facebook.com/inshapefitnessnyc.]]>https://api.spreaker.com/episode/3882037Mon, 13 Jan 2014 00:54:47 +0000inSHAPE FitnessStart the week off with a short, equipment free workout that is suitablefor all ability levels. Using a combination of moves that will work the entire body, boost your metabolism and leave you feeling great. Grab a mat, join in, and skip the gym...www.facebook.com/inshapefitnessnyc.]]>869exercise,fitness,health,strength,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/pyramid-powerwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3872295Sat, 11 Jan 2014 01:11:07 +0000inSHAPE FitnessJoin Coach Kim for this equipment free, pyramid workout, in which you start with a warm up and relatively easy moves. As the set continues, the moves get harder, until you reach the apex - the most challenging move...wonder what it is - then work your...www.inshape-fitness.com.]]>1059exercise,fitness,health,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/fitness-trinity-workoutwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3762368Mon, 16 Dec 2013 16:47:07 +0000inSHAPE FitnessFor this 23-minute, equipment free routine, we picked three moves that everyone knows. Though we often observe people performing them incorrectly, this session is going to help you master the squat, the push up, and the crunch. With a short warm up to...www.inshape-fitness.com.]]>1420exercise,fitness,healthychoices,wellness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/glam-gluteshttps://api.spreaker.com/episode/3714891Fri, 06 Dec 2013 02:46:34 +0000inSHAPE FitnessStrong glutes help the body function at its best, and toned and sculpted glutes make you look and feel your best. This equipment free routine zeroes in on your butt muscles, but also boosts your metabolism and will leave you feeling great.865exercise,exercises,fitness,health,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/balance-and-bending-routinehttps://api.spreaker.com/episode/3615507Fri, 15 Nov 2013 19:34:19 +0000inSHAPE FitnessOne's ability to balance the body and move properly about each of the body's 268 non-skull joints are two pillars of strength. They are over shadowed by other functional and aesthetic focus points but this short routine makes them center stage....1282boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/cocktail_party_armshttp://www.inshape-fitness.com. Thanks for listening!]]>https://api.spreaker.com/episode/3582182Fri, 08 Nov 2013 18:34:40 +0000inSHAPE FitnessTis the start of the season for social gatherings! This week's routine works your entire upper body, so that you will feel great at whatever exciting, or not so exciting party you plan to attend. Coach Kim will guide you through the mechanics of each...http://www.inshape-fitness.com. Thanks for listening!]]>1609boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/the_cure_for_the_common_corehttp://www.inshape-fitness.com), our podcast is available to guide you through the instruction along with the moves in about 25 minutes.]]>https://api.spreaker.com/episode/3549144Fri, 01 Nov 2013 21:03:59 +0000inSHAPE FitnessWith more than three-quarters of all adults overview and about half obese, the Common Core, refers to extra flab, inert muscles, and generally poor function. This workout digs deep, affecting each of these variables with standing core work, exercises...http://www.inshape-fitness.com), our podcast is available to guide you through the instruction along with the moves in about 25 minutes.]]>1609boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/the_jennifer_workout_for_powerful_legswww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3442820Fri, 11 Oct 2013 16:00:11 +0000inSHAPE FitnessPaying homage to the sporty All-American gal, the Jennifer workout is a high energy routine focused on the strength of the legs. Strong hips, glutes, quads, hamstrings and calves are all necessary ingredients for hiking, running, jumping, climbing,...www.inshape-fitness.com.]]>1519boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/wednesday_oct_9_level_3_difficultywww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3429179Tue, 08 Oct 2013 16:52:19 +0000inSHAPE FitnessDon't try to squeeze in a trip to the gym. Join Coach Kim for this 15-min equipment free session and skip the gym without the guilt. This week is focused on the core, so you'll get that metabolic boost that you need as well as strenthening and tummy...www.inshape-fitness.com.]]>902boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/tuesday_oct_8_level_2_difficultywww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3425450Mon, 07 Oct 2013 19:19:10 +0000inSHAPE FitnessA new study shows that when you exercise in the morning, before work, every day, you are more likely to maintain a healthy weight over the long term. Hitting the gym 5x/week is totally unrealistic but 15 minutes with Coach Kim and you can achieve your...www.inshape-fitness.com.]]>973boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/monday_oct_7_level_1_difficultyhttps://api.spreaker.com/episode/3422570Mon, 07 Oct 2013 00:39:29 +0000inSHAPE FitnessWho has time for or the inclination to hit the gym for an hour first thing Monday morning? Fifteen minutes with Coach Kim, however, is realistic and effective. In your pajamas no less. This week we focus on the core, so grab a spot on your floor and...944boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/the_rose_for_graceful_functionwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3415690Sat, 05 Oct 2013 16:13:43 +0000inSHAPE FitnessSometimes your body craves a gentle routine that hits all of the high functional notes without high impact or significant intensity. The Rose routine offers you moves that are performed slowly, with complete control. The result is a session that is...www.inshape-fitness.com.]]>1613boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/move_it_monday_9_30_level_1_difficultywww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3390514Mon, 30 Sep 2013 00:51:43 +0000inSHAPE FitnessStrengthen your hips, inner thighs and other smaller leg muscles all week long with this new series. Today is Move It Monday, a beginner level routine. It teaches you the fundamentals that you will use all week long. Coach Kim is your guide, and you...www.inshape-fitness.com.]]>924boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/the_patricia_fit_body_essentialswww.inshape-fitness.com for a quick reference of the moves.]]>https://api.spreaker.com/episode/3376775Fri, 27 Sep 2013 00:57:31 +0000inSHAPE FitnessTake a moment to consider why you really need the gym. If you want to stay strong and healthy for an enjoyable life, you have all you need already. These functional fitness essentials will boost your metabolism and work all major muscle groups without...www.inshape-fitness.com for a quick reference of the moves.]]>1538boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/the_antonia_a_power_workoutwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3348750Fri, 20 Sep 2013 19:08:10 +0000inSHAPE FitnessNeed a body blast? Try this high energy session, named aptly for one of the hardest working friends of inSHAPE in NYC. With lots of compound moves and effort spread throughout the body, you will get a great metabolic boost and feel so great after. For...www.inshape-fitness.com.]]>1557boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/back_to_business_workoutwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3315930Fri, 13 Sep 2013 18:53:17 +0000inSHAPE FitnessThe summer is over, and you are back in the office, forging ahead with big projects and grand plans. Though you may typically skip out on workouts as your office life gets more intense, this workout can help bridge the gap because you don't need the...www.inshape-fitness.com.]]>1252boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/functional_five_workoutwww.inshape-fitness.com for a quick reference of the moves and other gym free tips.]]>https://api.spreaker.com/episode/3256999Sun, 01 Sep 2013 20:02:16 +0000inSHAPE FitnessYou don't want to spend the long weekend in the gym. Skip it but spend 12 minutes with Coach Kim and master this functional five. While you don't have time or interest for a real workout, your body will still reward you with a higher metabolism and...www.inshape-fitness.com for a quick reference of the moves and other gym free tips.]]>719boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/ez_moveswww.inshape-fitness.com.]]>https://api.spreaker.com/episode/3223158Sun, 25 Aug 2013 21:21:19 +0000inSHAPE FitnessDon't waste your precious summer vacation time in the gym. Let Coach Kim guide you through this basic but high energy routine and maintain your baseline of fitness without the gym. For a quick reference of the exercises, visit www.inshape-fitness.com.www.inshape-fitness.com.]]>965boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/core_camphttps://api.spreaker.com/episode/2993679Fri, 19 Jul 2013 12:55:16 +0000inSHAPE FitnessThink you need a boot camp? Try a core camp! This short but very focused routine will help you optimize your abs, back, hips, and glutes. With a couple of these sessions, you'll feel great just as the heat of the summer turns up the dial on your...1355boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/cardio_quickiehttps://api.spreaker.com/episode/2965051Sat, 13 Jul 2013 02:03:59 +0000inSHAPE FitnessNeed a quickie? Try a cardio quickie - Coach Kim guides you through a total body workout with no fuss and no equipment. You will boost your metabolism, increase your energy, and help you learn how to be a better exerciser in the process. Also - visit...1117boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/summer_body_blasthttps://api.spreaker.com/episode/2909371Sun, 30 Jun 2013 19:16:26 +0000inSHAPE FitnessThis short but intense session is perfect for that holiday morning when you want to feel revitalized after a late night or primed for a day at the beach. No equipment needed. Just a floor space about the size of a yoga mat. Shoes optional. For a quick...1304boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/tuesday_june_18_level_2_difficultyhttps://api.spreaker.com/episode/2849043Tue, 18 Jun 2013 03:30:39 +0000inSHAPE FitnessSkip the gym this morning but leave your guilt at home. This 13-minute routine will elevate your heart rate and work all major muscle groups. You'll feel energized and ready to charge into your day! Visit inshape-fitness.com for other gym free fitness...786boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/move_so_that_you_can_groovehttps://api.spreaker.com/episode/2848944Tue, 18 Jun 2013 02:59:54 +0000inSHAPE FitnessWith the summer comes so many opportunities to get out and enjoy life with friends. This 18-minute, equipment free session will help prepare your body to dance the night away all summer long. Join functional fitness coach Kim Watkins for the routine...1074boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/pyramid_power_1https://api.spreaker.com/episode/2804370Sat, 08 Jun 2013 18:58:10 +0000inSHAPE FitnessThis equipment free routine can help you turn your body into a fat burning machine! It begins with fairly easy moves and progresses to more challenging move, then peaks with a double shot of the hardest exercise before heading backwards through the...1059boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/boobs_and_back_workouthttps://api.spreaker.com/episode/2763925Fri, 31 May 2013 18:12:48 +0000inSHAPE FitnessGood posture and confidence are so important when the clothes come off and you hit the beach. Regardless of your body type, you will get a fantastic workout with Coach Kim for this equipment free session that focuses on your chest and back. Skip the...1409boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/glam_glutes_workout_1www.inshape-fitness.com and skip the gym without the guilt.]]>https://api.spreaker.com/episode/2726240Fri, 24 May 2013 17:47:55 +0000inSHAPE FitnessWith the summer season upon us, it's time for a little focus on the tushy. But you still don't need a gym, and Coach Kim will guide you through 18 30-sec moves to prove it. Visit www.inshape-fitness.com and skip the gym without the guilt.www.inshape-fitness.com and skip the gym without the guilt.]]>1268boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/toned_arms_workoutwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/2665298Sun, 12 May 2013 12:58:49 +0000inSHAPE FitnessWith summer at our doorsteps, your shoulders, biceps, triceps, and chest muscles all need a little attention. And this 26-minute, equipment free workout targets them all. You'll also boost your metabolism, improve your posture, and feel great. Coach...www.inshape-fitness.com.]]>1618boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/take_it_to_the_parkhttps://api.spreaker.com/episode/2627363Sat, 04 May 2013 16:21:29 +0000inSHAPE FitnessIn warm weather months, get outside for your exercise! This 21-min equipment free routine is an excellent warm up for a jog, brisk walk, or bike ride and you don't even need a yoga mat. Just pick a spot in the grass and get going with your trainer,...1297boot camp,cross fit,diet,free workout,functional fitness,health,high intensity interval training,hiit,inshape fitness,monday mile,move it monday,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/hiit_workouthttps://api.spreaker.com/episode/2549619Fri, 19 Apr 2013 17:25:41 +0000inSHAPE Fitness1843cleanfullhttps://www.spreaker.com/user/inshapefitness/balance_and_bending_workout_1www.inshape-fitness.com for other gym free fitness ideas.]]>https://api.spreaker.com/episode/2527227Mon, 15 Apr 2013 02:19:19 +0000inSHAPE FitnessFor this equipment-free exercise routine, we turn our attention to range of motion and balance, your body's ability to maintain certain positions without wavering. We will be performing some yoga poses, strengthening smaller muscle groups, and honing...www.inshape-fitness.com for other gym free fitness ideas.]]>1754boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/stability_for_more_ability_1www.inshape-fitness.com.]]>https://api.spreaker.com/episode/2485192Sun, 07 Apr 2013 17:09:40 +0000inSHAPE FitnessThis tried and true routine fortifies the entire body. Regardless of what you like to do to stay active, stability will help you get through it with a smile. You will also work all of your body's muscles, boost your metabolism, and feel great after....www.inshape-fitness.com.]]>1731boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/pyramid_powerwww.inshape-fitness.com for other workouts and gym free fitness ideas.]]>https://api.spreaker.com/episode/2429259Thu, 28 Mar 2013 20:05:23 +0000inSHAPE FitnessJoin trainer Kim Watkins for this equipment free pyramid workout and skip the gym without the guilt! In a pyramid session, you start out easy and build difficulty as you get to the middle of the session. Then you work backwards through the same set...www.inshape-fitness.com for other workouts and gym free fitness ideas.]]>1059boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/the_metabolism_five_body_weight_workoutwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/2396387Fri, 22 Mar 2013 18:44:11 +0000inSHAPE FitnessTrainer, Kim Watkins, has put together a sequence of body weight moves that will boost your metabolism and work every muscle you can name, and then some. Compound moves offer far greater benefits than any single exercise can offer, and we have picked...www.inshape-fitness.com.]]>1460boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/spring_break_boost_vol_ihttps://api.spreaker.com/episode/2360693Fri, 15 Mar 2013 18:29:59 +0000inSHAPE FitnessDon't go to the gym on vacation! Roll out of bed and spend 25 minutes with NYC trainer, Kim Watkins for this equipment free session you can do in your barefeet. You will work the entire body, boost your metabolism, and save a good hour of wasted time...1527boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/metabolism_accelerator_workoutwww.inshape-fitness.com for more gym free fitness ideas.]]>https://api.spreaker.com/episode/2326381Fri, 08 Mar 2013 21:54:30 +0000inSHAPE FitnessBoost your metabolism with this 24-minute equipment free exercise routine and skip the gym without the guilt. Your trainer, Kim, will guide you through this instructional set with emphasis on form, control of movement and pacing. You'll work the...www.inshape-fitness.com for more gym free fitness ideas.]]>1458boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/diagonal_dynamics_workoutkim@inshapellc.com.]]>https://api.spreaker.com/episode/2289621Fri, 01 Mar 2013 19:07:55 +0000inSHAPE FitnessMovement in alternate planes of motion benefits the body in many ways. Because in regular life you primarily move in a forward direction, many smaller muscles go unused. And unused muscles atrophy. They wither up, tighten, and are susceptible to...kim@inshapellc.com.]]>1635boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/stability_for_greater_abilityhttps://api.spreaker.com/episode/2256254Sat, 23 Feb 2013 03:54:10 +0000inSHAPE FitnessThis past week we wrote about and talked about hip and lower core strength. This week's workout is focused more on how this strength applies to how stable both sides of your body are in terms of working together and preventing chronic fatigue. Left...1731boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/strong_body_essentialshttps://api.spreaker.com/episode/2216367Fri, 15 Feb 2013 19:37:32 +0000inSHAPE FitnessA strong body is vital to a good life. With well functioning muscles, you get to move more, feel less pain, and enjoy the wonders of the world. This 25-minute equipment free routine will warm up your body and work all major muscle groups. Let your...1521boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/kegels_and_cardio_workouthttps://api.spreaker.com/episode/2180073Sat, 09 Feb 2013 18:17:51 +0000inSHAPE FitnessJoin Head Trainer Kim Watkins for this total body workout that teaches you how to incorporate pelvic floor exercises into standard moves so that you can work on the power in your lower core. It's a 25 minute equipment free session. Skip the gym...1557boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/a_derriere_dare_workoutwww.inshape-fitness.com.]]>https://api.spreaker.com/episode/2135022Fri, 01 Feb 2013 18:53:34 +0000inSHAPE FitnessWant a good kick in the butt workout? Give this 25-minute equipment free session a try and work with inSHAPE Owner Kim Watkins. She'll guide you through this high energy session that targets the entire glute group, boosts your metabolism, and will...www.inshape-fitness.com.]]>1577boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/ab_sandwich_workouthttps://api.spreaker.com/episode/2086565Fri, 25 Jan 2013 19:46:50 +0000inSHAPE FitnessHigh energy cardio moves are the bread and core work is the substance of this fun workout, brought to you by the leaders in gym free fitness. Join Kim as she guides you through 20 equipment free moves and skip the gym without any guilt! Visit...1288boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/tuesday_jan_22_level_2_difficultywww.inshape-fitness.com for info about our programs.]]>https://api.spreaker.com/episode/2064297Tue, 22 Jan 2013 03:48:43 +0000inSHAPE FitnessJoin inSHAPE Head Trainer for an equipment free session that is bound to help you start your day off in the best way possible. You will work your entire body, boost your metabolism and feel great! Visit www.inshape-fitness.com for info about our programs.www.inshape-fitness.com for info about our programs.]]>761boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/push_for_power_workouthttps://api.spreaker.com/episode/2043500Fri, 18 Jan 2013 20:00:19 +0000inSHAPE FitnessThis high energy equipment free workout will take you about 20 minutes and will work all major muscle groups! Don't miss the chance to work with inSHAPE Owner Kim Watkins. She guides you through each move, how to focus on form and make the most of...1235boot camp,cross fit,diet,free workout,functional fitness,health,personal training,pilates,strength exercise,weight loss,wellness,yogacleanfullhttps://www.spreaker.com/user/inshapefitness/new_year_renewalwww.inshape-fitness.com for more information about our programs and tips.]]>https://api.spreaker.com/episode/2012088Sat, 12 Jan 2013 20:25:06 +0000inSHAPE FitnessJanuary is the time of the year to establish new goals, new plans for success, and this equipment free routine with help your body in every possible way. Not only will you work all major muscle groups and get your heart rate up, but you will also...www.inshape-fitness.com for more information about our programs and tips.]]>1656diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/baby_steps_workouthttps://api.spreaker.com/episode/1977251Sat, 05 Jan 2013 16:40:26 +0000inSHAPE FitnessHappy New Year! This first routine of 2013 is easy enough for everyone, symbolizing our philosophy at inSHAPE that you don't go overboard with your goals and resolutions (the reason that the gym becomes a ghost town by February). There are no...1372diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/merry_merry_movement_1https://api.spreaker.com/episode/1906418Fri, 21 Dec 2012 19:42:38 +0000inSHAPE FitnessHappy holidays from the Team at inSHAPE Fitness. Kim will help you stay on track during the break with this 17-minute routine that includes no surprise moves, just simple exercises, performed with precision and focus. Visit inshape-fitness.com for way...1090diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/oh_joyful_jumping_2www.inshape-fitness.com for a quick reference of the moves that we do in this session, and you can send an email request to info@inshapellc.com for a pdf of the workout as well.]]>https://api.spreaker.com/episode/1874626Fri, 14 Dec 2012 20:12:53 +0000inSHAPE FitnessWith two weeks until the end of the year, now is the time to push yourself. And what better way to do that than a high octane jumping workout with inSHAPE Head Trainer, Kim Watkins. It lasts less than 22 minutes, and you need no equipment. Visit...www.inshape-fitness.com for a quick reference of the moves that we do in this session, and you can send an email request to info@inshapellc.com for a pdf of the workout as well.]]>1306diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/the_best_of_your_bare_feetinfo@inshapellc.com. www.inshape-fitness.com.]]>https://api.spreaker.com/episode/1843095Fri, 07 Dec 2012 19:36:11 +0000inSHAPE FitnessShuck your shoes and join your trainer, Kim Watkins, for this 25 min equipment free routine that will work your entire body, boost your metabolism, and help strengthen the muscles in your feet. Get a written version of this session:...info@inshapellc.com. www.inshape-fitness.com.]]>1691diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/oh_my_achy_body_low_impact_workoutwww.inshape-fitness.com for more info about our team and programs, and join our community at www.facebook.com/inshapefitnessnyc.]]>https://api.spreaker.com/episode/1812568Fri, 30 Nov 2012 18:25:34 +0000inSHAPE FitnessJoin inSHAPE Fitness Owner and Head Trainer, Kim Watkins for a total body exercise routine that you can do in the comfort of your own home or office. You need no equipment, and it's a low impact, moderate level routine that will take less than 25...www.inshape-fitness.com for more info about our team and programs, and join our community at www.facebook.com/inshapefitnessnyc.]]>1302diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/tone_tummies_and_turkey_trimmingshttps://api.spreaker.com/episode/1755975Sat, 17 Nov 2012 00:19:27 +0000inSHAPE FitnessWith the big eating holiday days away, you may be thinking about how your body is going to get through the holidays. So are we. That's why we created this equipment free routine which will work your entire body, tone your tummy muscles, and make you...1653diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/movin_and_grovin_workouthttps://api.spreaker.com/episode/1727803Fri, 09 Nov 2012 21:57:15 +0000inSHAPE FitnessJoin your inSHAPE trainer, Kim Watkins for this moderate functional fitness routine, suitable for all ability levels. You need no equipment, not even sneakers. It will work all major muscle groups, boost your metabolism, and help you feel great. This...1487diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/energy_boost_workouthttps://api.spreaker.com/episode/1667885Sat, 27 Oct 2012 01:54:11 +0000inSHAPE FitnessSometimes you feel too tired to exercise, right? We know, and here's your solution. Kim guides you through this simple, equipment free routine that will boost your energy and your metabolism. It works all major muscle groups, and you can complete the...1049diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/glam_glutes_workouthttps://api.spreaker.com/episode/1640115Fri, 19 Oct 2012 23:58:53 +0000inSHAPE FitnessJoin inSHAPE Owner and Head Coach, Kim Watkins, for a little focus on the booty. With slim pants all the rage this season, now's the time to boost your metabolism and sculpt the butt into a beauty. And if you do this routine 3-4 times a week for a...865diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/a_salute_to_strengthhttps://api.spreaker.com/episode/1609274Fri, 12 Oct 2012 18:53:16 +0000inSHAPE FitnessThis challenging equipment free workout led by trainer Kim Watkins will get your body charged up in less than 15 minutes. Putting to use the skills you possess from fundamental fitness exercises, Kim pushes you to execute each with precision and...1268diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/loosen_up_workoutwww.facebook.com/inshapefitnessnyc to leave a comment, and Kim will send you a free GO Band with two workouts.]]>https://api.spreaker.com/episode/1582852Sat, 06 Oct 2012 03:03:53 +0000inSHAPE FitnessThis equipment free session blends our standard concept of building strength and endurance with the practice of stretching to help you feel great and loosen up all of those tight muscles. Join head trainer, Kim Watkins, for an energizing session....www.facebook.com/inshapefitnessnyc to leave a comment, and Kim will send you a free GO Band with two workouts.]]>1060diet,free workout,functional fitness,health,personal training,strength exercise,weight loss,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/the_little_black_dress_workouthttps://api.spreaker.com/episode/1573136Wed, 03 Oct 2012 18:03:35 +0000inSHAPE FitnessWith eight weeks until the holidays, it's time to get that body ready for the cocktail party dress. You have plenty of time, and this equipment free workout from the leader in gym free fitness is perfect. Join trainer Kim Watkins for a total body...1068diet,free workout,functional fitness,health,personal training,strength exercise,wellnesscleanfullhttps://www.spreaker.com/user/inshapefitness/fitness_fundamentals_workouthttps://api.spreaker.com/episode/1524527Thu, 20 Sep 2012 16:37:32 +0000inSHAPE FitnessThe basic building blocks of functional fitness are very simple. They tax muscles, develop aerobic strength, and increase range of motion through all of the body's joints. This workout samples basic moves that will help you master these fundamentals.1290free workout,functional fitness,personal training,strength exercisecleanfullhttps://www.spreaker.com/user/inshapefitness/warm_up_before_you_head_outhttps://api.spreaker.com/episode/1501612Fri, 14 Sep 2012 17:24:08 +0000inSHAPE FitnessThis short workout is designed to help you warm up the body before you head out for a run, cycle, swim or even a short walk. Join inSHAPE head trainer, Kim Watkins, on this equipment free, total body journey and make the most of your endurance training.896free workout,functional fitnes,personal training,strength exercisecleanfullhttps://www.spreaker.com/user/inshapefitness/summer_body_sizzle_1https://api.spreaker.com/episode/1433097Fri, 31 Aug 2012 03:23:12 +0000inSHAPE FitnessThis equipment free workout is perfect for the beach, the park, your living room, or the conference room. Yes, it's challenging with jumps, push ups, and lots of crunches. But your trainer, Kim Watkins, also makes it fun and will help you perfect your...1086free workout,functional fitness,personal training,strength exercisecleanfullhttps://www.spreaker.com/user/inshapefitness/surfer_strengthhttps://api.spreaker.com/episode/1406628Fri, 24 Aug 2012 04:46:10 +0000inSHAPE FitnessSurfers define total body strength. They need endurance and muscular strength throughout the upper, middle, and lower parts of the body, and this workout is a little taste of everything that they do. Join Kim Watkins for an equipment-free workout that...903free workout,functional fitness,personal training,strength exercisecleanfullhttps://www.spreaker.com/user/inshapefitness/dynamic_duoshttps://api.spreaker.com/episode/1371948Wed, 15 Aug 2012 04:15:56 +0000inSHAPE FitnessThis high energy total body workout will boost your metabolism and push you to your limits. Join trainer Kim Watkins for moves that are performed individually then blended for muscle confusion and greater load.1017free workout,functional fitness,personal training,strength routinecleanfullhttps://www.spreaker.com/user/inshapefitness/hips_and_hamshttps://api.spreaker.com/episode/1352305Fri, 10 Aug 2012 03:15:31 +0000inSHAPE FitnessJoin Kim for a workout that focuses on the smaller muscles of the legs. Your quads and butt get lots of action, but those lesser used hamstrings and hip flexors could really use a little jolt. No equipment is needed, and the session is suitable for...1419free workout,functional fitness,personal training,strength exercisescleanfullhttps://www.spreaker.com/user/inshapefitness/the_power_of_the_pyramidhttps://api.spreaker.com/episode/1327144Fri, 03 Aug 2012 19:33:03 +0000inSHAPE Fitness1059fitness,inshape,inshape fitness,workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/daily_muscle_maintenancehttps://api.spreaker.com/episode/1298885Fri, 27 Jul 2012 13:37:13 +0000inSHAPE FitnessThink that a few moments of strength work won't matter? Think again. Exercising for as few as 5 minutes provides your body with metabolic, energy, and functional benefits. This equipment-free routine is about 12 minutes in length in total, and your...858exer,free workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/core_couturehttps://api.spreaker.com/episode/1271322Fri, 20 Jul 2012 02:35:53 +0000inSHAPE FitnessThis equipment free workout led by head trainer Kim Watkins will push your core to the brink. It works your front, side, internal, and back core muscles, and this routine will show you how your strength can become a work of art.1701ab strength,core exercises,fitness,free workout,personal training,strength movescleanfullhttps://www.spreaker.com/user/inshapefitness/legs_mp3https://api.spreaker.com/episode/1245428Fri, 13 Jul 2012 03:50:59 +0000inSHAPE FitnessStrong, toned legs are worshipped on runways, city streets, gym floors, and beaches. Get them with your trainer, Kim Watkins, in this equipment free workout that you can do anywhere. Shoes are optional, and we'd love your feedback. Enjoy!1627exercise routines,free workout,functional fitness,leg strength,personal trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/no_more_back_painhttps://api.spreaker.com/episode/1216328Thu, 05 Jul 2012 17:09:31 +0000inSHAPE FitnessAs many as 80% of adults experience back pain on a semi regular or chronic basis. Poor posture and sitting all day are two of the main culprits, but a third, your weak core is what we will be working on today. Let popular NYC Personal Trainer Kim...1583core exercises,free workout,functional fitness,personal trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/the_health_of_your_heart_workouthttps://api.spreaker.com/episode/1193317Fri, 29 Jun 2012 03:48:27 +0000inSHAPE FitnessCardiovascular health is so vital to your quality of life. Like all of your body's other muscles, the heart hungers for exertion so that it can maintain a level of optimal function. Dedicated to our friends at the American Heart Association, this...1845cardio workout,functional fitness,heart health,in home exercise routinecleanfullhttps://www.spreaker.com/user/inshapefitness/sideways_strengthhttps://api.spreaker.com/episode/1168598Fri, 22 Jun 2012 17:35:16 +0000inSHAPE FitnessLateral muscular strength helps you develop and maintain better balance, stability, and greater mobility. Join Kim Watkins, your trainer, for this 23 min equipment free workout that you don't even need your shoes for.1378exercise routine,free workout,functional fitness,personal training,strength movescleanfullhttps://www.spreaker.com/user/inshapefitness/stability_for_more_abilityhttps://api.spreaker.com/episode/1143770Fri, 15 Jun 2012 12:48:19 +0000inSHAPE FitnessYour body's ability to do more, perform better, and achieve your goals depends upon good balance and stability, and that's the focus of this week's workout. Join trainer Kim Watkins for this 28-min equipment free session.1731free workout,functional fitness,in home exercise,strength movescleanfullhttps://www.spreaker.com/user/inshapefitness/get_fit_with_a_go_bandhttps://api.spreaker.com/episode/1116308Fri, 08 Jun 2012 12:03:56 +0000inSHAPE FitnessThe vast majority of the workouts that I create require no equipment at all. The body is all you need. However sometimes it's fun to add a little resistance, to amplify your routine a bit. That's what this workout is going to do. Visit our website to...1756exercise session,fitness,free workout,muscle strength,personal training,resistance workoutcleanfullhttps://www.spreaker.com/user/inshapefitness/fun_before_you_runhttps://api.spreaker.com/episode/1085943Fri, 01 Jun 2012 17:39:09 +0000inSHAPE FitnessWith this dynamic conditioning workout, inshape trainer Kim Watkins helps you properly prepare your muscles and joints, which in turn will help you run better, longer, faster, and with fewer injuries. The entire sequence lasts less than 25 minutes and...1546free workout,functional fitness,personal training,pre-run warmupcleanfullhttps://www.spreaker.com/user/inshapefitness/summer_body_sizzlehttps://api.spreaker.com/episode/1059957Fri, 25 May 2012 01:45:56 +0000inSHAPE FitnessThe summer is here - there's no better time to capitalize on the energy rush you feel when it's time to hit the beach. This workout is aerobic but also works all muscle groups and will help you feel great. Kim Watkins is your trainer, and she will...1450free workout,functional fitness,personal training podcast,weight losscleanfullhttps://www.spreaker.com/user/inshapefitness/awesome_action_abshttps://api.spreaker.com/episode/1032080Thu, 17 May 2012 18:09:23 +0000inSHAPE FitnessThe bathing suit body that you want this summer is defined not just by a trim looking tummy. You also want strength and stability throughout your midsection, and this workout will achieve all of these elements. Kim Watkins is your trainer, let's get...1548ab exercises,core strength,free workout,functional fitnesscleanfullhttps://www.spreaker.com/user/inshapefitness/bathing_suit_bottomhttps://api.spreaker.com/episode/1006057Thu, 10 May 2012 23:25:22 +0000inSHAPE FitnessThis 23 minute session gets you focused on the glutes and hips. Your trainer, Kim Watkins, will get you warmed up, and work your core all the while keeping your heart rate elevated for a total body conditioning session.1418core exercises,free workout,functional fitness,personal trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/biceps_boobs_and_back_workouthttps://api.spreaker.com/episode/981483Fri, 04 May 2012 18:54:06 +0000inSHAPE FitnessSwimsuit season starts in less than a month. Are you asking yourself, Where did the time go? Or What happened to my body? Well we can't stop the clock and there's no time to waste so join Kim Watkins for this high energy equipment free workout.1182exercise at home,free workouts,functional fitness,in home personal training.,upper body strengthcleanfullhttps://www.spreaker.com/user/inshapefitness/boxer_strength_ballerina_body_workouthttps://api.spreaker.com/episode/952240Thu, 26 Apr 2012 22:25:20 +0000inSHAPE FitnessWinning boxers and acclaimed ballerinas both succeed in their crafts because of strength in their torso, the core. They work with precision through their movements and though their bodies look differently, we all want a little bit of each.1131free workout,functional fitness,interval exercises,strength trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/corner_the_core_workouthttps://api.spreaker.com/episode/927648Fri, 20 Apr 2012 01:27:43 +0000inSHAPE FitnessThis equipment free session not only works the muscles of the core but also helps you isolate those muscles during moves that work the rest of the body. Enjoy this session and let Kim know how you feel after.1346fitness,free workout,functional,personal training,strength trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/single_leg_strength_workouthttps://api.spreaker.com/episode/902033Thu, 12 Apr 2012 15:27:53 +0000inSHAPE FitnessNo human being enjoys complete equality in strength and ability between their right and left legs. This workout forces each leg to work independently and therefore helps work your body towards an acceptable level of equality. It also gets your heart...1339cardio routine,fitness,free workouts,strength exercisescleanfullhttps://www.spreaker.com/user/inshapefitness/hips_and_hams_workouthttps://api.spreaker.com/episode/879794Thu, 05 Apr 2012 16:48:47 +0000inSHAPE Fitness1124cleanfullhttps://www.spreaker.com/user/inshapefitness/master_your_metabolism_workouthttps://api.spreaker.com/episode/857104Thu, 29 Mar 2012 14:16:50 +0000inSHAPE FitnessinSHAPE's head trainer, Kim Watkins, guides you through one set of this high energy, total body workout. It lasts about 20 minutes and will leave you feeling great!1262fitness,free workout,functional fitness,personal training,strength exercisecleanfullhttps://www.spreaker.com/user/inshapefitness/metabolic_mystery_workout_advancedhttps://api.spreaker.com/episode/835565Thu, 22 Mar 2012 16:14:41 +0000inSHAPE FitnessThis is a more advanced double-set of our popular Unlock the Mystery of the Metabolism workout from earlier this month. Join Kim for a quick warm up and two sets of this low impact but high intensity sessions.1341fitness routine,free workout,functional fitness,personal training.,strength trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/movement_minimalshttps://api.spreaker.com/episode/815361Fri, 16 Mar 2012 18:26:11 +0000inSHAPE FitnessI can't promise that this routine is as easy as watching television, but it is entirely done on the floor. Here's to show that there's always a way to find time to exercise - give it a try!1284free workout,functional exercise,movement,strength exercisecleanfullhttps://www.spreaker.com/user/inshapefitness/unlock_the_mystery_of_metabolism_workouthttps://api.spreaker.com/episode/788786Thu, 08 Mar 2012 16:22:06 +0000inSHAPE Fitness1303cleanfullhttps://www.spreaker.com/user/inshapefitness/march_metabolic_madnesshttps://api.spreaker.com/episode/766820Thu, 01 Mar 2012 16:38:50 +0000inSHAPE FitnessBoost your metabolism and work all major muscle groups with this short equipment free workout from inSHAPE Fitness. Led by popular NYC trainer, Kim Watkins, you will get your heart rate up and feel great in about 20 minutes.1249boost metabolism,cardio,exercise at home,free workouts,functional exercise,in home fitnesscleanfullhttps://www.spreaker.com/user/inshapefitness/boobs_arms_and_back_workouthttps://api.spreaker.com/episode/723839Wed, 15 Feb 2012 11:55:16 +0000inSHAPE FitnessStart to finish without stopping it takes 10-11 minutes, and this workout will help tone your arms, upper back, shoulders, and chest. No equipment is needed, and you can join us in your bare feet!1377fitness routine,free workout,functional fitness,short workout,upper body exercisescleanfullhttps://www.spreaker.com/user/inshapefitness/crazy_about_cardiohttps://api.spreaker.com/episode/705738Tue, 07 Feb 2012 18:04:50 +0000inSHAPE FitnessHere's a high intensity aerobic workout brought to you by the leader in gym-free fitness. No equipment is needed, and your trainer for the session, Kim Watkins, will walk you through an instructional version that lasts about 22 minutes. Start to...1554cardio exercise,free exercise routine,free fitness session,in home exercise,in home personal trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/winter_belly_burnhttps://api.spreaker.com/episode/693776Thu, 02 Feb 2012 17:09:06 +0000inSHAPE FitnessBurn baby burn - get your heart rate up, keep it up, and work it all! That's what you'll find in this 10 minute circuit. With instruction from inSHAPE's head trainer, Kim Watkins, the duration of the guided session is closer to 20 minutes, so give it...1384free workouts,functional exercises,in home fitness,personal trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/build_a_better_butthttps://api.spreaker.com/episode/674092Tue, 24 Jan 2012 21:48:40 +0000inSHAPE FitnessEveryone wants a good looking rear end. Though genetics plays a big role, you can build a better butt. Let inSHAPE Head Trainer guide you through a 22-min high energy workout that will galvanize your glute strength and tone those legs.1518functional fitness,high energy exercise,in home exercise routine,in home fitness,personal trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/ab_sandwichhttps://api.spreaker.com/episode/659916Wed, 18 Jan 2012 15:43:29 +0000inSHAPE FitnessThis core focused workout starts with a standing warm up, then gets right down to business with your front and side abs, back, and glutes. It's an upbeat twist to our traditional total body session and takes less than 10 minutes.1134free exercises,free workout,functional fitness,in home core workouts,in home fitness,in home personal trainingcleanfullhttps://www.spreaker.com/user/inshapefitness/stable_and_injury_freehttps://api.spreaker.com/episode/642870Tue, 10 Jan 2012 17:44:17 +0000inSHAPE FitnessAre you hitting the slopes this winter? Want to feel great and stay injury free on your vacation? You body may need a little prep work but this short routine is simple, and you can do it almost anywhere. Remember to maintain good posture throughout.1457free exercises,personal training,winter sports injury preventioncleanfullhttps://www.spreaker.com/user/inshapefitness/new_year_better_youhttps://api.spreaker.com/episode/631093Wed, 04 Jan 2012 15:56:16 +0000inSHAPE FitnessThis 9-Minute total body workout will boost your energy and work all major muscle groups. You need no equipment!1281functional fitnesscleanfullhttps://www.spreaker.com/user/inshapefitness/merry_merry_movementhttps://api.spreaker.com/episode/604034Tue, 20 Dec 2011 17:28:36 +0000inSHAPE FitnessJoin Celebrity Fitness Trainer, Kim Watkins, for this short but total body session that gets your heart rate up, boosts your metabolism, and works all major muscle groups.1105free in home exercise,functional fitness,personal training,strength routinecleanfullhttps://www.spreaker.com/user/inshapefitness/oh_joyful_jumping_1https://api.spreaker.com/episode/592781Wed, 14 Dec 2011 16:54:22 +0000inSHAPE FitnessJoin celebrity trainer Kim Watkins for this high intensity session focused on plyometric moves that you can do in your home without any special equipment. It works your cardiovascular system and all major muscle groups, boosts your metabolism, and...1121free exercise,free workout,in home personal training,plyometric routinecleanfullhttps://www.spreaker.com/user/inshapefitness/shop_til_you_drop_workouthttps://api.spreaker.com/episode/577411Tue, 06 Dec 2011 19:56:20 +0000inSHAPE FitnessThis express workout from inSHAPE Fitness targets all the muscles that you need for your holiday shopping marathons. Standing in long lines, carrying shopping bags, and pushing carts can tire even the fittest of people, so prep the body with this...1171free workout,functional fitness,in home exercise,in home personal trainingcleanfull