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In this issue...
  • Why Do Core Exercises?

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    Health & Fitness News from The Team You Trust
    March 2011

    Dear Keith,

    We made it! It's March and Winter is coming to a close. You know what that means...

    The layers come off and the bathing suits and shorts come out!

    There is still time to get it together. Start today.

    Eat right and get in the gym at least 4 times per week. You'll see results in no time.

    If you need a little support or have questions on overall nutrition, eating to get the results you want or proper conditioning, you can always reach out to us!

    Your 2K Knockout Fitness Team

    Keith Kemp & the 2K Knockout Fitness Team

    Why Do Core Exercises?
    Core Strength Is Critical

    Core work has gained a lot of attention in the past several years, focusing on everything from injury prevention to athletic power. How we choose to define the core influences how we integrate it into our self-image and into our movement. If incomplete or compensatory patterns are repeated often enough, and long enough, they become habitual. Only when a change takes place on the level of the nervous system are we able to move past these habits and permanently improve strength, posture and flexibility.

    Imagine the core as a cylinder--extending from the upper two ribs down into the depths of the pelvic floor. The whole system of muscles, bones and other tissues works together in a coordinated way. As you inhale, the diaphragm lowers; the ribs expand, articulating with the thoracic spine; the upper two ribs dance with the fascia of your cervical spine; and the pelvic floor stretches, freeing the hip joints.

    An old FAVORITE in a NEW way!


    8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)

    1/2 cup all-purpose flour

    Kosher salt and freshly ground pepper

    4 cups cornflakes

    2/3 cup buttermilk

    2 tablespoons dijon mustard; 1/4 teaspoon cayenne pepper

    1 1/2 teaspoons paprika; 3/4 teaspoon ground sage


    Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.

    Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it's fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.

    Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.

    In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.

    Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife.

    Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g

    Read more nutrition information

    Why Core Strength And Why Does It Work


    One of the most important components of any exercise program is core strength. Known as the "powerhouse," the core is the foundation-or center-of the functional kinetic chain. Similar to the foundation of a house, the core supports and stabilizes the spine during static positions and movement. Core stability is defined as the ability to control the position and motion of the trunk over the pelvis to allow optimal production, transfer and control of force and motion to the terminal segment in integrated athletic activities.

    In day-to-day terms, core stability is necessary for efficient and injury-free movement patterns. Four out of five people in the United States will experience low back pain at least once during their lives. Core stability appears to be lacking among the general population. This is hardly surprising, as many people sit for a vast majority of the day, relying for support on back rests and computer desks instead of the core. Muscles grow tight and inefficient as a result, limiting range of motion, increasing injury risk and initiating potentially painful movement patterns.


    Core conditioning continues to increase in popularity. Google the term and you will likely be met with pages upon pages of explanations, exercises and more. Core stability may provide several benefits to the musculoskeletal system, from maintaining low back health to preventing knee ligament injury. Current evidence suggests that decreased core stability may predispose to injury and that appropriate training may reduce injury.

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    Logo Sept 2010
    2K Knockout Fitness BOXING CLASS
    We are currently in the middle of the second session of 2011. For all those currently attending, your commitment, energy and hard work have brought the class to a new level. If you've taken a break from class, we promise you'll be pleasantly surprised at the changes.

    JOIN US AGAIN...The next session begins at 8:45 p.m. on Monday, March 28th (that is 6:00 a.m. on Tuesday, March 29th for the morning class).

    For personal training or private consultations, call Keith at 202-498-8215. To book an appointment yourself visit schedulicity.com and search for 2K Knockout Fitness in Washington DC. (or click on the logo above)

    To Register for the next Boxing session, click here
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  • About 2K Knockout Fitness
    Our organization is a community of like-minded individuals focusing on personal health and fitness. While your fitness journey is a personal affair, you are never alone. Contact us anytime.
    phone: 202-498-8215