Archive for the ‘Uncategorized’ Category

Summer Activities

Friday, June 22nd, 2018

by Sheila Kalas, master trainer and owner of Fitness Plus

Sheila Kalas, master trainer and owner of Fitness Plus in Lexington, Kentucky

Summers are great for motivating us to get out and move. Lexington and the surrounding communities offer a great variety of activities for you to participate in.

I am amazed at all of the offerings for the public to be active, and many of these are free.

Biking and Sightseeing
The Legacy Trail is a 12-mile long trail that runs from the east end of downtown (North Lexington Family YMCA) to the Kentucky Horse Park campgrounds. The Legacy Trail is paved. Individuals as well as families can use the trail for active adventures, to go for a bike ride, a walk, or a run. It has beautiful scenery and is a good way for you to learn more about your town, the Kentucky Horse Park in particular.

Parks and Programs
Lexington Parks and Recreation Department has an abundance of programs and activities for all ages and abilities. If you know you want to be active this summer, but don’t know what to do or where to do it, search this website. Your tax dollars pay for many fun and healthy activities that you can take part in. Lexington Parks and Recreation also puts on the Bluegrass 10,000 race on the 4th of July.

Organized Sports
The Bluegrass State Games have been around for many years and are a wonderful way to get you and your kids active and competitive this summer. Whether you have a sport that you already compete in or are just interested in having a little fun, you should check out the games and see what’s in it for you. Events go on all summer.

Foot Races
The local race calendar from John’s Run/Walk Shop is a great resource if you are interested in walking or running races of any distance. During the summer months you can usually find a 5K or other event every weekend that is within driving distance of Lexington. You do not have to be a serious athlete to participate in these events and every race has a good percentage of walkers.

State Parks
Boating, camping, hiking, and horseback riding are some of the outdoor activities at many of the 49 state parks within the Kentucky Department of Parks.

These are just a few of the resources you can use to turn your summer into your summer of health and fitness. The internet is a great resource; search for “outdoor activities Lexington KY” or “running events Lexington KY” and you’ll be amazed at what will come up.

Take advantage of what your city has to offer and how it is trying to help you be as fit and healthy as you can. Do your part and participate!


If you are looking for a personal trainer in Lexington and Central Kentucky, check out the bios of our Fitness Plus personal trainers and feel free to reach out to us at Fitness Plus.

A Foundation of Fitness

Thursday, April 26th, 2018

by Sheila Kalas, master trainer and owner of Fitness Plus

Sheila Kalas, master trainer and owner of Fitness Plus in Lexington, Kentucky

If someone asked you, “Do you take good care of yourself?” How would you answer? Why?

What criteria would you use to judge your answer? Would you look only at your outward appearance? Would you base your answer on your last blood work results or on how much you weigh?

Being fit does not automatically mean that you take good care of yourself, just as being outwardly beautiful does not mean it. There are many pieces involved in building a structure of wellness. Each individual piece of this “wellness house” has importance, but some pieces are more critical than others. Unfortunately, I see too many people focusing on the wrong pieces, only to create a weak structure that can be easily destroyed.

The house analogy may be a little cheesy, but it works for the point. A house needs a good foundation if it is going to last and stand up to the various challenges that Mother Nature and time have in store for it. You can’t only pay attention to the finishing touches that make a house pretty and think that it is strong and will last for years and years.

Fitness is THE foundation on which you must build your “wellness house.” A foundation of fitness will allow you to build a solid structure that will last.

We do react to what we see outwardly. But knowing you have a good, solid, strong foundation and basic structure gives us confidence and makes us feel safe. We don’t see the foundation all of the time, but knowing it’s there is important, for without it the house can collapse.

I believe truly taking care of your self includes both a solid foundation and beautiful “finishing touches.” You want to look good AND feel good; you need both for overall wellness.

Let’s face it, paying somebody to make us look good on the outside is a lot easier than putting in the physical work needed to feel good on the inside. It is amazing to me how much time and money many individuals spend on outward beauty and never spend a minute or a dime on the very foundation of their health and wellness: fitness. I don’t get it. Why spend all that time and money to try and look good, and not do anything to ensure that you will be around long enough to enjoy it?

Contrarily, I don’t understand those that put fitness and good nutrition at the top of their priority list, but do nothing to maintain their outward appearance. Not paying any attention to how you look, in my opinion, is not healthy. Looking in the mirror and liking what you see does make you feel good; it does add to your self esteem and confidence.

So, once again, it comes down to balance. Taking care of your self is a combination of both the inside and the outside of yourself: caring about the foundation of your health and fitness and your outward appearance. Keeping a good balance between these two areas is the key to having a solid structure that will serve you well in your life.


If you are looking for a personal trainer in Lexington and Central Kentucky, check out the bios of our Fitness Plus personal trainers and feel free to reach out to us at Fitness Plus.

Shane Burry in Tri for Sight

Monday, September 8th, 2014

Congrats to Fitness Plus trainer Shane Burry, who competed in the 12th annual Tri for Sight at Spindletop on Sunday, Sept. 7, 2014.

This was his first triathlon, which he completed in 1:36:30 for the 400-meter swim, 13-mile bike course and a 5K run.

“I loved it and will be competing in more this year,” he said.

Shane has personal training certifications from the National Academy of Sports Medicine and Strong Over 50. He is also an arthritis specialist and an instructor at Lexington Healing Arts Academy.

Shane Burry crossing the finish line at the 2014 Tri for Sight triathlon

Fitness Plus personal trainer Shane Burry getting ready to cross the finish line in the 2014 Tri for Sight triathlon in Lexington, Kentucky.

Outsmarting the Diet and Exercise Myths

Monday, February 13th, 2012

By: Nikki Ditsch

As a fitness professional I have heard many theories on diet and exercise over the years.  Some ideas out there are pretty ridiculous, but there are some myths out there that seem like they might have some merit.  This article will hopefully help you to see the truth about some of the most common diet and exercise claims that I frequently hear, and will help you make some healthy decisions in the future.

Myth #1:  Doing abdominal work or crunches will get rid of belly fat.
Truth: Abdominal work is important, and it is good to strengthen your core as it is the foundation of your body.  In regards to weight loss in a particular area, such as your abdomen, there is no such thing as spot reduction.  Spot reduction refers to the idea that repetitive exercise for a specific area, or group of muscles will reduce fat in that one area.  Weight loss is simply not that specific.  As your caloric expenditure exceeds your intake, whether by diet, exercise or both, you will begin to lose fat.  No matter how you work out, you will lose fat from head to toe.   So go ahead and do your crunches, planks, and ab exercises.  I am an advocate for a strong core!  However, if you are in the process of weight loss expect it to come off of your arms, legs, neck, midsection all the same.

Myth #2:  Working out turns fat into muscle.  Sitting turns muscle into fat.
Truth: This is simply physiologically impossible!  Fat is made up of fat cells and muscle cells comprise muscle fibers.  Neither cell can convert to the other.  The good news is that working out can help reduce the size of the fat cells and can increase muscle mass.  While a sedentary lifestyle does not turn muscle into fat, it does atrophy the muscle and can increase the size of the fat cells if caloric intake is greater than caloric expenditure.

Myth #3:  Women will bulk up if they lift weights.
Truth: One of the key factors in muscle hypertrophy (ie, bulking up) is testosterone.  Women simply do not have sufficient amounts of testosterone to significantly increase the size of their muscles.  Weight training is actually an excellent way to help you lose inches! Therefore, women, pump some iron.  Strong is sexy!

Myth #4: Eating late at night makes you gain weight.
Truth: This is one that I hear often.  It can be disproven in a simple math equation.  Weight loss = calorie expenditure > calorie intake.  If I eat 2,000 calories all at once at midnight and have burned 2,500 calories throughout my day, I will lose the same amount of weight if I had eaten five 400 calorie meals spaced evenly throughout the day.  One calorie = one calorie no matter how you burn it, how you eat it, or when you eat it.  *Caveat: Waiting a long time to eat a meal may leave you very hungry. When meal time finally comes you may overcompensate for your hunger by eating more than you normally would if you had spaced your meals out throughout the day.  So as long as you do not overindulge, go ahead and eat a late night meal, it will count the same as if you had eaten it earlier in the day.

Myth #5: Carbs make you fat
Truth: Fat makes you fat, carbs make you fat, protein makes you fat.  Everything in excess makes you fat!  Anything that we eat that is not needed for energy expenditure is converted into fat to be stored for later use.  Or just stored for us to have something soft to sit on.  American diet tends to over emphasize carbohydrates, and they do tend to be eaten in more excess than proteins and fats.  If this is the case in your diet, and you are looking to lose weight, cutting back in carbohydrates may not be a bad idea.  However, know that overindulging in fats and or proteins will have the same ultimate effect as overindulging in carbohydrates.

It’s easy to get caught into the hype of a new fitness claim.  Sometimes it is not so easy to discriminate between the myths and the facts.  The good thing is Fitness Plus has a well-educated staff of trainers and fitness professionals. Don’t hesitate to ask our opinion, and don’t doubt your common sense! Losing weight, getting in shape and staying in shape is hard work, and hard work is hard work!  If something sounds too good or easy to be true, it probably is.

Fitness Plus Personal Trainers Gather at Spindletop Hall; Lexington, KY

Monday, August 9th, 2010

Fitness Plus had their summer gathering, this July, at Spindletop Hall. The Fitness Plus personal trainers had to brave the heat, but all had fun. If you ever doubted that your trainer could relax, check out some pictures of the trainers their kids playing at the pool and enjoying dinner together.(for more information about Fitness Plus personal training in Lexington, KY, please visit our website. Get great fitness tips and community information by becoming a fan on our Facebook page)

Check out a few of our videos from the event:

Some photos from the event:

Jenny's son, Sumari Sumari Patterson and Curtis Hanson Sheila with kids Rob Sweet sunning Rob Sweet Rob dives in Rob Sweet Nikki and Gary Ditsch Nikki and Gary Ditsch Curtis Hanson tries photography Chris Williams and Joyce by the pool Jessica and Brandon Ray Jessica Ray Jenny with Jackie and Mark Hanson Jackie with her kids Jackie Hanson and Jessica Ray Jackie with Campbell kids hanging out Gary swims laps food, yum! Dinner conversation Sheila dances with kids Curtis Hanson; Self portrait Campbell dancing Campbell shows off to Sheila Bob Lankford and Brandon Ray