Archive for the ‘News’ Category

Strong Over 50: certification

Monday, October 15th, 2012

Strong Over 50 (SO-50)
Fitness Plus in Lexington, Ky., is the only distributor of the Strong Over 50 program in Kentucky. In October 2012, nine of the personal trainers at Fitness Plus in Lexington became certified SO-50 instructors.

Fitness Plus Lexington KY certified trainers in the Strong Over 50 system
They are qualified to certify other gym owners and personal trainers throughout the commonwealth.

Strong Over 50 client working out at Rapid Fitness in Raleigh NC
Working with a team of exercise physiologists over a five-year period, John Stuef of Rapid Fitness in Raleigh, N.C., developed and manufactured the Strong Over 50 system. He released SO-50 via a distributorship basis in September 2012.

John Stuef founder of Strong Over 50 program trains Fitness Plus personal trainers in Lexington KY
If you’re a gym owner or personal trainer in Kentucky who wants to offer the Strong Over 50 system to your own clients, contact Sheila Kalas at Fitness Plus and get started with the certification program.

Fitness Plus
831 National Ave.
Lexington, KY 40502


Moderate exercise is good.

Thursday, July 26th, 2012

Yes, there are elite athletes in the world who exemplify the Body Beautiful. They train and work out like crazy, because it’s who they are. At the opposite end of the spectrum are people who don’t exercise at all — the folks who say they just don’t have time to put it in their schedule. Or they figure that if they can’t go for 100% commitment to total perfection, they shouldn’t try at all.

What about the gray, in between the black and white?  Are their health benefits to doing “not too little” and “not too much”?

Oh, yes.

Exercise isn’t an all-or-nothing proposition. You don’t have to work for a medal; just work for your health.

On July 25, 2012, Sheila Kalas talked about the benefits of moderate exercise with Bill Bryant and Barbara Bailey on WKYT’s “27 NewsFirst Mid-Morning” show.

“A lot of studies show that, statistically, consistent moderate exercise has the same benefits as vigorous exercise,” Sheila said.

Rethink that time commitment excuse. “Exercise is cumulative,” Sheila said. A few minutes here and there will add up over the day. If you sit at a desk all day long and don’t have time for a complete workout, get up every hour and move. Walk down the hall, walk up and down a flight of stairs. Walking 2.5 minutes per hour over an eight-hour day equals 20 minutes, which equates to a mile for most people.

“Just because you can’t do an intense exercise, do something,” Sheila said. “Something is better than nothing.”

Slow and steady is a good way to win the race to health and fitness, with emphasis on the steady. Every January, with New Year’s resolutions, personal trainers see that “starting fast is a failure,” according to Sheila. “As trainers we don’t encourage clients to do everything at once,” she said. “Start by doing one thing every day toward your goal. Start doing little things.”

Sheila Kalas, B.S., M.S., is the owner and founder of Fitness Plus
831 National Avenue, Lexington, KY


10K Tips

Monday, July 2nd, 2012

Thank you, Bill Bryant and Barbara Bailey, for inviting Sheila Kalas to appear on the “27 NewsFirst Mid-Morning” show. Sheila was a guest on Monday, July 2, 2012, offering tips for participants in the Bluegrass 10,000, especially in dealing with the heat.


If this is your first 10K race with thousands of people, be sure to seed yourself correctly. Faster runners in the front, slower runners in the back. This is for safety’s sake.

Another tip for beginners: start slowly and don’t try sprinting at the start of the race.  Learn how to drink out of the water cup so you don’t choke. “The key is to squeeze the cup and almost suck the water out of the corner,” said Sheila. Every runner should get water at every station.

Don’t wear the race T-shirt, but something sleeveless. Don’t wear a baseball cap, because we know caps keep heat locked in (which is why you wear one during the winter).

Expert runners, keep in mind that the weather will be hotter, so your overall time is going to be a little slower.

Relax and have fun!

Sheila Kalas, B.S., M.S., is the owner and founder of Fitness Plus,  831 National Avenue, Lexington, KY. 859.269.9280


Fitness Plus New Gym

Wednesday, June 13th, 2012

831 National Ave.
Lexington, KY 40502

June 11, 2012
Day One in the new facility at 831 National Avenue in Lexington, Kentucky. We said goodbye on June 8 to our previous gym on N. Ashland Avenue (served us very well for 10 years!)  and opened the doors of the new Fitness Plus on June 11.

Sheila Kalas, owner of Fitness Plus, made adaptive use of an old warehouse for the new facility. The new place on National Avenue is hip, it’s green, it’s local.  Shoutout to Blake Eames Design for making the interior pretty and to Randy Walker and Walker Properties for construction.

The new 3,200-square-foot Fitness Plus  is contemporary. Rafters, an industrial skylight, polished concrete floor.  It’s pretty cool.

There are four treatment rooms, a mezzanine level for office space and a large parking lot.  Wellness services offered at Fitness Plus include:

* 15 personal trainers, each of whom has a bachelor’s or master’s degree in exercise physiology or a related field; personal training at Fitness Plus is on a one-on-one basis, with no membership fees or contracts

* massage therapy

* physical therapy

* acupuncture and stress relief with Blue Lotus Health & Acupuncture, owned by Ramon and Arwen Careaga

* Sally Chapman of Human Touch Medical Massage Therapy, a nurse practitioner who specializes in neuromuscular work

* Kentucky Association of Wellness Professionals. Founded in 2011 by Sheila Kalas and Kelly Cecil, KAWP is an organization for wellness providers. KAWP is encouraging state officials to legislate accreditation and licensing programs for personal trainers and other professionals who offer wellness services to the public. The members of KAWP are held to professional standards for the safety and trust of consumers.

* Fitness Plus also supports local agriculture and is a purchase/pick up location for Brookview Farm, who offers both locally raised grass-fed beef and farm-fresh eggs.
Photo gallery of the before, during and after of our new digs:





Moving Announcement

Sunday, April 22nd, 2012

Fitness Plus is moving right around the corner to National Avenue in May 2012. This will be the coolest place in town. We’re making adaptive use of an old warehouse, turning it into a hip, green, local wellness center. Personal trainers, physical therapy, massage therapy & other services, all with a new look. And more parking (yay!). We’ll keep you posted on the move-in date.


Sheila Kalas and Laura Coombs on KET

Monday, January 30th, 2012

“One to One with Bill Goodman” features Sheila Kalas and Laura Coombs.

Bill Goodman, host of “One to One” on KET, interviewed Sheila Kalas and Laura Coombs about getting fit and healthy, and staying that way.  The show, episode #704, aired in January 2012. Watch the 30-minute show online at

After the show, Bill continued the conversation with Sheila and Laura. He asked them for more tips on nutrition and fitness. That video is on Bill’s blog in a post called “We All Need More Exercise” at

Sheila is a personal trainer and the owner of Fitness Plus. Laura is a personal trainer at Fitness Plus and the faculty head of the Personal Fitness Training certification program at the Lexington Healing Arts Academy.

Health information comes to us from all angles and it can be confusing. Laura advises getting back to the basics. “It can be as easy as eat less and move more,” she said.

Sheila suggests looking at the world of fitness as gray, not black and white. Instead of feeling defeated before you even start, just start. Something is better than nothing. “Early mortality rates are reduced greatly with moderate exercise,” she said.

They both offer tips and information on diet and exercise, the personal training industry, recognizing and removing barriers to fitness, healthy eating habits, and personal accountability.

“Own your own body and take responsibility for it,” said Sheila. “You’re the only person that can make it better or worse.”

Click to play video from KET

November 2011 Cooking Classes

Tuesday, November 1st, 2011

Simply Nutrition (aka Paula Antonini) is cooking up a storm at The Wholesome Chef!

Here are the classes scheduled for November 2011. You can register online at The Wholesome Chef.

Nov. 1, 6:30-8 p.m. Vegetarian Pasta
Convinced that pasta can’t be part of a healthy diet? Come and learn which pastas are best and why, plus taste 3 vegetarian pasta dishes that will make you swoon. Go home with the recipes and make your family smile.

Nov. 8, 6:30-8 p.m. Healthy Holiday Treats
If you can’t imagine the holidays without chocolate, or find yourself drooling at the mention of a Christmas party where you know there’ll be loads of indulgent goodies BUT you wish just once you could not gain weight through this enchanting period of the year, then come to this fun class and learn how to make delicious treats you’ll love that will not expand your waistline.

Nov. 12 and 19, 1-3 p.m. Healthy Eating on the Run
If you have no time to cook, eat out several days a week for convenience, have no energy and truly want to move away from fast food, processed food so you can get your life back, lose weight and have more energy, this two-part series is for you. You’ll get clarity on what foods are the healthiest (and yummy) simple recipes that work with your frantic life and are completely portable. get ideas on what to keep in your desk drawer and back pack so you never have to ‘give in’ and eat junk, learn to make simple grab ‘n go foods in the morning, make quick and healthy suppers in the evening, and even pack nutrient-dense foods in your suitcase if you are a road warrior. We will also review how to discover the best options in restaurants.

Nov. 15, 6:30-8 p.m. Lose Weight AND Enjoy the Holidays
Sick and tired of gaining 5 pounds every year between Thanksgiving and New Year’s? It doesn’t have to be that way. Learn the principles of losing weight for the very last time, and get some amazing recipes for holiday meals that will knock your socks off. You’ll get to try them and take home the recipes to share with your friends and family.

Nov. 16, 11 a.m. Soup’s On 1
You will learn a simple way to make delicious soup in general, and then we’ll make 3 different kinds of soups. One will be a creamy (without cream) type, one will be a vegetarian form of chili, and the third will be a veggie chowder. We will actually cook them, you’ll get to try a bowl of each one, and you’ll go home with the recipes.

Nov. 22, 6:30-8 p.m. Soup’s On 2
If you came to the first Soup’s On class, you won’t want to miss the sequel. In this class, you’ll learn how to make a creamy bisque without using cream, a pea soup (without ham hock) that will surprise and delight, and a wonderful Mediterranean lentil soup.

Nov. 29, 6:30-8 p.m. Eating the Anti-Inflammatory Way
Inflammation has been recognized as the root of most chronic disease, and frequently accumulates over many years before disease manifests. Learn which foods cool the fire of inflammation and how to prepare meals that are chock-full of anti-inflammatory foods to turn that tide. We will prepare 3-4 dishes that are anti-inflammatory, give you the recipes, plus send you home with the top 8 anti-inflammatory tips to keep you going in the right direction.

October Cooking Classes

Monday, October 3rd, 2011

Simply Nutrition (aka Paula Antonini) is cooking up a storm at The Wholesome Chef!

Here are the classes scheduled for October 2011.  You can register online at The Wholesome Chef <>. All classes are held 6:30 p.m. to 8 p.m.

Oct 4: Soup’s On
You will learn a simple way to make delicious soup in general, and then we’ll make three different kinds of soups. One will be a creamy (without cream) type, one will be a vegetarian form of chili and the third will be a veggie chowder.  We will actually cook them, you’ll get to try a bowl of each one, and you’ll go home with the recipes.

Tues., Oct 11: Beyond Broccoli
You know you should eat more vegetables!  But knowing and doing are not always in sync.  It may be you aren’t familiar with anything beyond broccoli and green beans.  It may be you simply don’t know what to do with vegetables, so avoid buying them.  Maybe you don’t like vegetables.  In this class you will be introduced to vegetables you may not be familiar with and learn:

• the 7 reasons why eating more veggies will change your life forever
• 3 simple recipes incorporating vegetables you may not be currently eating

Tues., Oct 18: Double Your Energy
You will learn which foods provide the most energy, what other benefits those foods provide, and then we’ll prepare 3 or 4 recipes containing those ingredients.  You will go home with the recipes, as well as a great understanding of how to eat for energy.

Mon., Oct. 24: Beans, Beans, the (Almost) Magical Food
You will learn the many benefits of including beans in your diet, and become familiar with the variety of beans available.  We will prepare several bean recipes, including an appetizer, a salad, a side and a dessert.  You’ll go home with a full tummy and the recipes as well.

Tues., Oct 25: Happy (Healthy!) Thanksgiving
If you are bored with the traditional peas and mashed potatoes to accompany your turkey, come and learn new and healthier dishes that are sure to please the family on this special day. We’ll create a scrumptious new approach to stuffing as well as 2 or 3 veggie dishes that will provide great nutrients as well as great taste. Naturally, you’ll go home with the recipes.


Oct. 2011 news updates

Monday, October 3rd, 2011

Lucy Hendricks
Fitness Plus and Fitness Plus II welcome new personal trainer Lucy Hendricks. She is a personal trainer at both locations, on N. Ashland Avenue and out Harrodsburg Road. Lucy has earned her CPT (certified personal trainer) certification from the National Academy of Sports Medicine. She is also certified as a Youth Fitness Specialist from the International Youth Conditioning Association. Lucy was involved with gymnastics and cheerleading for 10 years. In a twist of fate, injuries—caused by years of inadequate training—caused her to give up the sports she held so close to her heart. Now she works as a personal trainer to give people of all ages the proper individual training they need. Lucy especially enjoys working with children and the elderly. She provides her clients the training foundations that will ensure proper fitness and she enjoys working hard to meet all of her client’s individual training needs!


Young Women L.E.A.D.
Fitness Plus founder and owner Sheila Kalas has been invited to present at the SOAR “Young Women L.E.A.D.” conference on Oct. 27 at Northeast Christian Church. The event has reached its maximum registration, so 200 high school girls will hear about exercise and fitness from Sheila, as well as other professionals on social media literacy, professional development, and financial literacy.


Worksite Programs
Fitness Plus is starting a strength training and conditioning class for employees of Central Bank on Nov. 7, at the request of their HR director. Micheal Seals is teaching the class, with a focus on fitness, posture and health issues for office workers. Fitness Plus trainers work with any size company, small to large, to bring wellness education and programs to their staffs.


Fitness Plus II
Fitness Plus II opened Sept.26, 2011, in Bellerive Plaza.  Fitness Plus trainer Josh Sato is president and owner of Fitness Plus II. He is the first independent owner/operator of a licensed branch of Fitness Plus and his studio will operate in the same way as the other Fitness Plus studios: no membership fees, no pre-paid packages, no contracts.

Josh Sato, center, cuts the ribbon to officially open Fitness Plus II on Sept. 26, 2011.

Fitness Plus II is located out Harrodsburg Road, just past the Fayette County line in Nicholasville. This is a perfect spot for anyone who lives on the south side of Lexington and anywhere in Jessamine County to come for one-on-one personal training. As a Fitness Plus or Fitness Plus II client, you have unlimited access to cardio workout equipment in either location anytime the doors are open.


5K Sponsorship

Sheila Kalas and Fitness Plus, and Josh Sato and Fitness Plus II, are gold sponsors of the 4th annual UK Physician Assistant 5K. The race takes place at Coldstream Park at 9 a.m. on October 8, 2011. Proceeds benefit the Lexington Dream Factory. Fitness Plus trainer Nikki Ditsch is currently in the UK Physician Assistant program and we support her 100%.


Michael Seals

Fitness Plus and Fitness Plus II welcome new personal trainer Michael Seals.  He is available for personal training at both locations, on North Ashland Ave. in Lexington and in Bellerive Plaza in Nicholasville.

Michael Seals, M.S.

Michael has his master’s degree in athletic training from UK and is a certified strength and conditioning specialist. Check out this article he wrote on basophobia, the fear of falling.











Barre Class
Here’s another partnering perk for Fitness Plus clients: a free group barre class at Elle Fitness. Ask about your promo card at the Fitness Plus location on North Ashland. And check out owner Leigh-Ann Mims’ FB page:


LHAA Graduates First Class of Personal Trainers

Sunday, October 2nd, 2011

Congratulations to the first graduating class in the Personal Training Certificate Program at Lexington Healing Arts Academy.

The first 840-hour course started in September 2010. Four personal trainers graduated on Sunday, Oct. 2, 2011.

Seated L-R: Lucy Hendricks, Amanda Kerns, Matthew Ramsay, Ardena Gojani. Back row: Laura Coombs, M.S., department head; Sheila Kalas, M.S., director of the Personal Fitness Training program at LHAA

Eight students started the program in April 2011 and 12 people have signed up for the next Personal Training Certificate Program, which begins Oct. 12.

While most certification programs for personal trainers are offered online as self-study courses, the LHAA program was intentionally developed as an in-classroom curriculum by LHAA owner Bill Booker. The director of the Personal Fitness Training program at LHAA is Sheila Kalas, owner of Fitness Plus. She has a master’s degree in exercise physiology from the University of Kentucky.

“As a personal trainer and the owner of a business that hires trainers, I was eager for a reliable source to find well-educated, serious, professional personal trainers,” Kalas said. “In my 20 years in the business I have not seen job candidates as good as these. They can immediately raise the level of personal training across the state of Kentucky.”

Kalas is also an instructor for the LHAA program, along with personal trainers Laura Coombs, M.S., Katie Dennison, M.S., and Chris Morris, M.S. Coombs is the department head for the Personal Fitness Training program. Classes include anatomy and physiology; kinesiology of human movement; exercise physiology; exercise and nutrition; fitness assessments; exercise psychology and lifestyle coaching; and leadership, business and sales.

According to the Bureau of Labor Statistics, jobs for personal trainers are expected to increase much faster than the average for all occupations. The aging population and growing awareness of a healthy lifestyle are both contributing to the boom in personal training.

Graduates of the LHAA program are qualified to take the evidence-based Certified Personal Trainer (CPT) exam from the National Academy of Sports Medicine (NASM). This national academy is based in Calabasas, Calif., and is accredited by the NCAA.

About Lexington Healing Arts Academy:
Founded in 1999, Lexington Healing Arts Academy is located at 272 Southland Drive. LHAA’s health and wellness teaching curriculum includes a 200-hour Yoga Teacher training program, a 650-hour Massage Therapist program and an 840-hour Personal Fitness Training Certification program. Continuing education courses are ongoing throughout the year for health and wellness professionals. LHAA services for the public include a massage clinic, personal training sessions by appointment and daily yoga classes. LHAA is accredited by the Accrediting Bureau of Health Education Schools.

About Fitness Plus:
Established in 1995 by Sheila Kalas, Fitness Plus is a provider of one-on-one personal training and wellness services. Locations are on N. Ashland Ave. in Lexington and a satellite facility in Thoroughbred Square in downtown Versailles. Fitness Plus II, owned by Josh Sato, opened Sept. 26, 2011, in Bellerive Plaza at the Fayette/Jessamine County line.