Core Work Doesn’t Have To Be Boring.

Exercise has many important benefits for humans, mostly that it keeps them/us healthy. reveals the top reasons to exercise:

  • You’ll improve memory
  • You’ll have better posture
  • Boost confidence
  • De-stress
  • More energy
  • Get sick less often
  • Live longer
  • Be happier
  • Keep your weight down



Mixing up the program keeps me in the exercise game.  Moving should be purposeful and it should be fun.   I enjoy running, cycling, plyometrics, Pilates, hiking, fluid running, weight training and tire training.



Tire training can add a new dimension to your strength and conditioning program regardless of what sports you play or your level of athletic ability. Trainer/Blogger Dena Stern says that people mistaken tire training solely for strongman contest, but it’s used in all sports from gymnastics to football.

The strength and aerobic benefits of tire training can enhance your performance, and it’s one of the best total body strength and conditioning workouts that a person can do. You use your total body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout.



Flip the tire up and down the course as many times as you can in a 90-second or 2-minute period of time. Keep track of the number of flips you achieve each set. As your endurance increases you should be able to flip the tire more times in the time limit. If the 2 minutes gets to be too easy increase the time that you flip the tire in 30-second increments. 3-4 sets. Using the proper form for a tire flip will increase core strength.   (If you want to try this find a local dealership that sells farm tires and most times they get rid of old one at no charge)



According to Dena, “Core training does two really important things — it helps you look thinner, and it supports your spine and helps with things like balance.  The core is actually made up of three sheaths of muscles: The upper abs, the side muscles, which are called the obliques, and then this very deep layer of muscle. Those deep muscles are the ones that do all the good stuff, like support your spine and act as a natural corset—so when you work them not only do you get a flatter stomach but a tighter stomach.”



Dena writes for several websites one of them is BRIT + CO: which the shares the American College of Sports Medicine national survey on what will be big in the world of fitness for the year.  Click HERE  for the findings.



Add Kefi to your workouts- start where you are- stay consistent – keep building- do cardio- do weight training – get strong- mix things up and by all means -“DON’T MISS YOUR WORKOUTS!”


Carpe Kefi



Kiki is a master interviewer with 25 years broadcasting on Kansas City and Chicago radio. She was a prevalent force at WMAQ & WBBM radio where she was the first female airborne news/traffic reporter in the "Windy City". Kiki’s voiceover work has garnered her Omni awards for Evian water and Coca-Cola commercials. These days Kiki enjoys energizing audiences on stage during motivational speaking engagements, and through writing. Her highly regarded “Kefi-That Life Force” column, was published previously in The Greek Star. She’s currently working on her first non-fiction book. [ View all posts ]