Core Performance Fitness in Ellicottville, NY
The Studio/Gym – EVERYONE IS WELCOME. WE MEAN IT.
Looking for Fitness classes or personal training in Ellicottville, NY? We offer a 2,000 square-foot private facility, conveniently located in The Ellicottville Square located on Bristol Ln, Ellicottville, NY 14731. We are a locally owned business with over 20 years of personal training experience. Enjoy our group fitness room, private one-on-one studio and the open gym atmosphere.
CORE PERFORMANCE- the ability to lose body fat, improve flexibility, become more powerful, and strengthen and stabilize joints in order to maximize performance and prevent injuries!
Over the past 2 decades, I have helped people from all fitness levels to become fitter and healthier through exercise. I have created programs for children, adolescents, adults and seniors. The programs created have not only been created to help them look better, (fitter) but also serve as lifelong formulas to maximize performance and help maintain a high quality of life.
An efficient and effective workout program needs to focus on the vital muscles that support your hips, torso, shoulders and back~ AKA: The Core Muscles. These areas make up your “TOWER OF POWER”. They control your ability to do work, to be stable and strong.
We tend to “lose” these muscles if we do not use them, which is why so many people end up with devastating hip, back and rotator cuff problems. If you build a strong suspension system or core stability, you will be more flexible, powerful and balanced. Ultimately, you will be more confident…either on the golf course, the ski hill, on the athletic field or in life in general.
Your body is your most important investment in life, and fortunately, it is something you have control over. So often an injury is what will get you thinking of a better health and fitness regime. Why wait for that injury to occur-Start NOW and MINIMIZE the risk of problems in the future.
A Core Workout consists of the following :
1. Warm up- You are preparing for movement to help prevent injury and make for more flexible joints and muscles. This can be completed in 10 minutes-it is not meant to be high impact or high intensity. Cardiovascular equipment is a good way to warm up without impact or intensity. If cardio equipment is NOT available, traditional calisthenics are an option.
2. Stretching- Very important and often neglected!! Stretching will increase your flexibility, range of motion and overall muscle conditioning. This should be done daily for at least 3-5 minutes.
3. Physioball/Core Routine- A series of exercises that will improve hip, core and shoulder strength and stability.
4. Elasticity- This will help further strengthen the body’s legs, core and joints. Also will help the body to generate force and make it springy.
5. Strength- A total body approach that will train the body for increased power, stability and mobility.
6. Cardiovascular Development- Building your endurance and stamina while helping to strengthen core muscles.
You will discover that you can make improvements in all of these areas and do it efficiently, in small blocks of time, AND enjoy the process.
Your results are NOT GUARANTEED-They are EARNED!
I ask you to keep an open mind and work steadily and consistently to improve your strength and stamina as well as your overall core performance. And remember….
Nothing is accomplished without making a commitment!
Submit your review
I have done home-based exercises my entire adult life, but when I hit my mid-50s and was diagnosed with osteoporosis, I knew I had to step up my game. I found Kim and immediately felt welcomed into her studio. I told her that I had a very specific goal in mind: I wanted to learn new strengthening exercises and learn how to do them properly, so I could do them at home with great results. My take-away from training with Kim exceeded all my expectations, by far! She went above and beyond, actually recording each exercise for me, so I now have documented workouts that I can follow or draw from, every time I exercise. The value of my new workout portfolio is truly immeasurable. Kim has helped me become stronger and more stable…not only do I feel improvements in my day-to-day and sporting activities, but continuing with Kim’s customized workouts will also help stave off bone loss and prevent accidental falls. I know I will be using the knowledge that Kim has taught me for the rest of my life, and for that I am extremely grateful.
I began working with Kim as my personal trainer when I was 58, I wish I had started 20 years earlier. When we began working together I was very weak and sore everywhere, I had no muscle tone at all. Kim whipped me into shape taking account of my various limitations which at the beginning was just a bad knee. Over the years I actually became quite strong. The proof is in the 2 joint replacements I recently had. My shoulder was replaced last fall and the doctors are amazed at my mobility. I got a knew knee 2 weeks ago and at my checkup yesterday the doctor said I am a month ahead of expectations with rehab and am in the top 10% of patients. I’m 65 years old and still overweight but the strength that I sought when I began working with Kim is there and these new joints are working with my “ Kim-found” muscles to get me back to a healthy person. Can’t wait to be able to work out again.
I’ve been working out with Kim consistently for about two years and the results are amazing. By targeting strength, flexibility, cardio and balance in each session, I’m in better shape for skiing, running, rock climbing and much more. Kim’s workouts are tailored to me and we’re always trying something new which keeps things interesting. Plus, training one-on-one with Kim keeps me accountable and helps me stick with it, even on days when life gets hectic. I’d recommend Core Performance to anyone who wants to invest in their own health!
Core offers top knotch programming and training. All team members at Core are personalized and dedicated to your progress. Modifying programs to adjust for injuries and weaknesses that arise while always keeping your health and wellness in mind. In addition, their team of certified professionals coordinate and collaborate as necessary to help you reach all of your goals.
I have been working out with Kim at Core Performance twice a week for almost 2 years. I feel strong , fit and more active. Kim is motivating, kind and cares about her clients.
I especially enjoy each time, my workouts are different and challenging. Kim has pushed me out of my comfort level and I love it!
My least favorite ( bosu ball) is not so scary anymore.
Thank you Kim!
After 6 grueling months of chemotherapy, my body was so depleted in every aspect of the word “healthy”. I knew it was going to take a lot to build my strength back up, and with absolutely no energy or drive following my cancer battle, the challenge was honestly something I wasn’t sure I could manage. Thankfully, Kim provides great motivation and accountability, and with certifications in a number of exercise disciplines, the customized workouts she creates for me each week are very effective - and fun! It’s only been 5 months since I started personal training with Kim, and I’m already stronger than I’ve ever been. I’ve regained my balance, too (compromised by severe neuropathy in my feet - a side effect of chemo). Plus, her knowledge on proper nutrition has provided me with the tools I need to maintain a well balanced diet. Chemo took me down, but I was able to climb back up. I went from needing help off the couch and “falling” into walls, to lifting bags of groceries like a champ and carving on my snowboard again, all thanks to Kim.
I just wrapped up my first day and the slopes this year and had to reach out. I've been working with Core Fitness now for just over a year and WOW what a difference a year makes!
Everyone has a story and mine is life got in the way. I'm in my late 50's with a demanding career and had trouble finding the time to invest in my physical well-being outside of social activities. I'd participated in other fitness programs before but having recently relocated to the area hadn't been able to find a program that would work for me or my schedule.
I reached out to several gyms in the general area. You were the first to respond to my inquiries and invite me into your studio. I was impressed by your experience, knowledge and in-sight. I know I've put in all the hard work to make things happen, but I need to let you know the supportive culture you've created at the studio made such a big difference in my progress.
Within the first 30 days, I started to become acclimated to the various techniques you use and noticed my strength starting to improve right away. By the following 30 days I was sleeping more soundly and my energy levels had increased, which made a dramatic improvement in my life in general. Over the course of the following few months everyone noticed my newly found muscle tone and I ACTUALLY felt good about updating my wardrobe because I was buying a smaller size. Just today I've noticed how I was able to more easily engage my core and what a difference it made with my performance on the snow.
Core Fitness is part of my life-style now and I never want that to change! Thank you for everything you and the group of professionals at your place have done for me. When I get compliments on how great I look, Core Fitness always gets the credit!
Get the tone you don't get from cardio. I'm not a big gym person but I've regularly exercised my entire adult life- running, skiing, and biking. I gotta say, all that cardio doesn't do the same thing that Kim's targeted workouts do. I noticed results from committing to 2 days a week. Plus, I felt stronger and more stable doing the outdoor sports I like to do.
The 50 minute workouts can be a bit of a sufferfest sometimes, but Kim keeps the mood light and fun even when you are shaking like a banshee trying to get through one of the torturous pillow exercises. (If you know, you know.)
I have had the pleasure of working with Kim Duke for longer than either of us cares to admit, in both classroom environments and one-on-one personal sessions. Kim is meticulous and thorough, sensitive to my particular physical abilities, correcting my form and modifying as needed to avoid injury. There is always variety in our sessions, so even though I may gripe about it, I know I have gotten my money's worth when I leave energized and breathless! I look forward to many more years on our wellness journey!
When I first got into fitness, I knew it was important to learn from someone who had experience in the field, which is why I wanted Kim to be my personal trainer. What makes her a great trainer is that she understands how the body works and the importance of using proper form. She customizes workouts based on a person’s needs and goals, and puts together workout routines that maximize the body’s ability to become stronger. I’ve been working out with Kim for a little over a year now and I am excited about how far I’ve come. Not only have I gained noticeable muscle mass, but the results have given me a huge boost in my self-esteem. Kim has inspired me to pursue a future in the health and fitness field after high school, and I look forward to developing a career where I, too, can help others establish and maintain a healthy lifestyle. I love working out, and thanks to Kim, that passion is only going to continue to grow.