EKFIT LLC

01/20/2024

Incredibly proud of long time family friend Gary Easton on his 3 month transformation! With a total loss of 17 lbs and 8.5 inches between his glutes/waist it’s safe to say he crushed it!

We didn’t do anything crazy for his programming. 3 Full body strength days and 3-4 days of cardio a week. Compound movements followed with accessories at the end of the workout. Workouts lasted 45 minutes to an hour and for cardio he did rucked. For those that don’t know what rucking is he hiked in the woods with a weighted vest for 30-45 minutes. Starting with a 30lb vest he worked his way up to the 70lb vest.

How did Gary achieve these results where many people fail? He stuck to the program. He was consistent and mindful during every workout. He planned out his meals and was cognizant about his nutrition and water intake. He didn’t consume sweets or alcohol. There is no secret exercise or food that is going to help you hit your fitness goals. Consistency is king.

If you’re interested in installing solar on your house Gary is the CEO of Appalachian Renewable Power Solutions!

11/30/2023

Couldn’t be more proud of my long time friend and client Gary! Gary is the CEO of Appalachian Renewable Power which has been around for over 15 years! Not only is Gary one of the coolest and most down to earth people you’ve ever met but he’s one of the hardest workers I’ve ever known. Growing up I had the chance to work alongside him on solar installations and couldn’t believe his work ethic. I remember one job in particular we worked 3 14 hour days in the rain and I didn’t see him slow down once. At times I’d see him running over beams twenty feet off of the ground with a solar panel on his back 😅.

About a month ago Gary reached out to me because he wanted to take his health to the next level and get into a set routine. This to me seemed crazy because he’s already working with some of his crews working from sun up to sun down. I told him we could get a plan going if he promised he’d eat enough food, stretch, do mobility and get enough rest. A deal was made and a plan was set into place for him to become part of my online training family.

With Gary loving the outdoors I didn’t want him confined to doing monotonous cardio inside so I decided I’d have him do some rucking (hiking outdoors with a heavy backpack.) We are now about a month in and Gary has been doing three full body workouts and Rucking 2-3x a week. Gary started with a 25lb vest and has progressed to a 75lb vest for 45 minutes 2-3x a week for cardio!

Gary has lost 10 lbs but more importantly has changed his body composition significantly. Our biggest challenge has been for him to sit still and rest his body some days. This is just the beginning of our journey and can’t wait to see what we can accomplish together!

If you or anyone you know is looking to install Solar Gary is your guy!

DELAWARE, Ohio (WCMH) — While the Ohio sun has seemingly gone away for the winter season, construction is underway in Delaware County on a first-of-its-kind solar project that’s helping…

10/14/2023

Today was my beautiful mothers first day at the gym. My mother is one of the strongest and hardest working people I’ve ever met. She may not have been the strongest in the gym today but I know she will be in the coming months 😅♥️. The important thing is we had an amazing time working out together today and I got her to laugh more than once even though she told me she was dying. She will be using my online training app and checking in weekly as I live a few hours away. Can’t wait to see what we can accomplish!

03/27/2023

Active representation of what it looks like when youth strength train. Here my client demonstrates what strength/agility training at 10 years old looks like paired up next to others who may but most likely aren’t strength training. For years many people said strength training youth will “stunt growth” this is entirely untrue.

Strength training is the best way to prevent injury both on and off the field. Players become stronger, faster and overall better athletes. It trains discipline and many other life lessons.

My client in this video has a twin brother who is just as strong is also an incredible athlete! Excited to see what they can accomplish in the coming years!!!

03/21/2023

Had a blast training my munchkins, their friends and aunt Saturday morning! Had a blast training my little munchkins with their friends and aunt Saturday morning! Whenever I have groups I try to incorporate team building activities. Here we finished the circuit with a Russian twist!

When in a group setting and there are people who have never worked out before I try to keep exercise selection as simple as possible to ensure safety.

Workout Circuit:
Push-ups
Trx rows
Goblet Squat
Russian twists
D Ball deadlift to over shoulder
Repeat 3x

Lunges superset w/wallsits
Repeat 2x

Front Plank x failure
Superman’s x failure
Laying hip abduction
Repeat 2x

Very proud of the group but more importantly two of my youth Lacrosse athletes in this video who have been putting in the work the last two months!

03/17/2023

Late arrival = death by Aerodyne! My client Craig killed it today with an assault bike/aerodyne finisher - 15 calories every 30 seconds with 30 seconds rest time for 10 minutes. That's 150 calories burned in just 10 minutes! Whether you're new to working out or a seasoned pro, you can tailor the calories and time to fit your fitness level. Give it a go and feel the burn!

03/17/2023

Over the past 10 years of working in the fitness industry, one of the most common issues clients approach me with is back pain. I strongly believe that most cases of back pain can be solved with a simple solution, which I will list below. Unfortunately, people often try to put a band-aid on it by using pain medication, back wraps, or other temporary solutions. Below I will list a few of the most common causes of back pain along with solutions and a few photos of exercises and stretches to reduce pain:

Poor posture: Maintaining a bad posture while sitting or standing can put a lot of strain on your back muscles, leading to discomfort and pain. To alleviate pain caused by poor posture, try incorporating stretches that aim your back muscles, such as cat-cow stretch, child's pose, and downward dog.

Weak core muscles: Weak core muscles can also contribute to back pain. To strengthen your core muscles, try performing exercises like planks, side planks, and bird-dog exercises.

Tight hamstrings: Tight hamstrings can pull on your lower back, causing pain and discomfort. To stretch your hamstrings, try incorporating forward folds, seated hamstring stretches, and standing hamstring stretches.

Weak glutes: Weak glutes can also contribute to back pain, as they are an essential muscle group that helps support your lower back. To strengthen your glutes, try performing exercises like squats, lunges, and bridges.

Herniated discs: If you have a herniated disc, it's crucial to seek advice from a medical expert before engaging in any workouts or stretches. However, in some cases, gentle stretching and low-impact exercises like walking or swimming can help alleviate pain and discomfort.

If you have any questions in regards to any of the exercises or regarding back pain in general feel free to message me or schedule a 30 minute complimentary session with. If you don't currently reside in Cincinnati but are still interested in an individualized program to help alleviate back pain then schedule a call today to see if my online training is the right fit for you!

02/20/2023

Thank you for having me! Limitless Fighting Championship 3 was awesome! Looking forward to many more to come. Great night with some great people! If you are in the Cincinnati area and looking to join a Brazilian Jiu jitsu/Muay Thai Academy Robbie’s team is the best in the business.

01/08/2021

Extremely proud of good friend and client Suraj Maraboyina for being one of the EP’s in the new movie “Pieces of a Woman” which premiered on Netflix yesterday. Suraj is one of the hardest working people I’ve ever met. Seeing everything that goes on behind the scenes to make these productions come to life is incredible. Keep your eye out for “Ghostbusters: Afterlife” which will be premiering June of this year!

11/10/2020

Just two kids from Athens in the “big” city . I’ve always enjoyed having a training partner. It’s good to have someone push you a little and hold you accountable.

Not going to lie.. this past week has been difficult after losing a good friend in an accident. I’ve struggled getting all of my meals in and may have had a few cheat meals. Sometimes life happens and it’s important to be mindful. As corny as it sounds it’s important to live every day as if it were your last. Take that trip you’ve been holding back on,treat yourself to a nice dinner and hold those you care about closely. You never know when you’re time is up.

Push day 11/8/2020

1)5 minutes of cardio
2)Mobility
3)Light stretching
4)Foam rolling
5)Internal/External rotations 1x15
6)WTY db raises 1x8ea
7)Hanging scap traps 2x10
8)Lat pulldowns 2x10-12 (I like to warm up my lats which are the stabilizers in pressing movements.)
9)Flat hammer db press 5x8-10
10)Incline db press 5x8-10
11)Decline machine 4x8-10 with a drop set last set
12)Land mine press for upper chest 4x10
13)Lateral raises 3x12
SUPERSET
14)Rear db felt flys 3x12
15)Tricep rope 3x12-15
16)Single arm underhand tricep pressdowns 3x12

11/06/2020

I have a confession to make...............

Both Tuesday and Wednesday night I had an entire large pizza with pepperoni and pineapple 🤷‍♂️. After training the last 12ish years I know when my body needs a refeed.

My entire life people have told me I’m “naturally skinny” and I don’t have to work hard. Am I allowed to get away with more as an ectomorph? Yes to a certain degree. But the work is still there. I train so I can eat the food I love.

What do I do to justify eating pizza a few times a month?

-I train 5x a week for 1-1.5 hours a session
-Log in 100-120 minutes of low intensity steady strength cardio
-Eat clean 5-6 days a week
-Nutrient timing with each meal
-Drink no more than 1-2x a month

What I do for recovery:
-Deep tissue massages a few times a month
-Chiropractic work
-Hours of mobility/stretching a week
-Epsom salt baths
-Sleep 8 hours a night

The programming I do for myself is different from my lifestyle clients. My 98 year old client isn’t training 1.5 hours a day 5x a week... The beautiful thing about fitness is it can be catered to anyones schedule. 2 days a week, 3 days a week or 5 days a week. When I build out my programs for clients I look at volume, progression, frequency, intensity, time and type.

Looking for program that will best fit your needs and goals? If I told you that you could get in the best shape of your life by the time spring rolls around would you?

If you’re interested in training with me please dm or contact me at [email protected]. Currently offering online coaching with my app, in home training, group and one on one sessions.

03/27/2020

All of my current clients have switched over to my online training with my app and FaceTime appointments. If you are interested In programmed at home workouts with videos and an app to track your progress shoot me a message. If you are interested in a phone or FaceTime consultation please contact me at 7408185212.

Exercise is one of the best forms of stress release there is. If you’ve never exercised now is a perfect time to start being more health conscious and active.

I hope everyone is healthy and happy! Go on a walk today with your family and try to celebrate the little things.