Gym Romance Part 2: Stifle Jealousy

Gym Romance, Good Idea?



Let’s explore option 1:  Stifle jealousy  in order to continue a gym romance.

Their names are Joann and Harry.

In this scenario, Harry is the jealous one.  He is used to being the one who likes/love less than the other, so he does not know how to deal with the emotions he is feeling.  He sees everything through the lens of personal possessions, so Joann is his alone and is not to be shared with anyone.  Harry does not want his gym mates to see that he is not in control of Joann, so he stifles his jealous feelings and pretends that everything is normal and wonderful.  Meanwhile, he is seething inside.  His one thought is how can he undermine Joann’s position in the gym and get her to rely on him more.

First, Harry goes after her reputation for being a dependable professional.  Joann teaches yoga 3 times/week at their location.  One night before she is scheduled to teach, he punctures her tire with a nail to give it a slow leak and replaces her cell phone battery with one that is not charged.  On the way to the club the tire becomes completely flat and  Joann can’t make it to class, nor can she call another instructor to replace her.  Harry’s ultimate hope is that she will get fired or quit and be forced to move to another gym.

Two weeks later, Harry sends anonymous emails to the club manager with false complaints about Joann’s teaching methods.  He sends one complaint a day for a week. The club manager calls Joann into his office and confronts her about the anonymous complaints.  She is completely taken by surprise and has no defense.  The class is made up of students that have been with her for years and none have complained to her.  Her certifications are all up to date and she constantly updates her teaching skills.  Her boss accepts her statements but explains that he has to respond to all complaints.  He reminds her that she is responsible for giving sufficient notice if she is unable to teach her class.  Joann leaves the office feeling a little bit diminished because she knows the club manager is obligated to watch her performance and closely.

Later that night she confides in Harry about the complaints.  He is quick to comfort her by telling her that her boss may be lying about the complaints because he wants to get rid of her. Now ,she not only doubts herself but her boss motives as well. She thanks Harry for being so understanding.  Harry smiles at her and tells her that he believes in her, but if her boss wants her gone, maybe she should leave before being fired.  He continues on and tells her that this is a  new manager and that he  really does not like the way he looks at her anyway. Joann hides her angry reaction to Harry’s statement by turning her back to him.  She knew that he had been jealous and possessive before, but she thought that he was over that.  Joann says nothing to him about what she is thinking, instead, she tells Harry that she is tired and asks him to leave so that she can get some rest.  She turns her face as he attempts to kiss her goodnight and the kiss lands on her cheek.

Joann now suspects that Harry is the one that wrote the complaints, but she also knew there was no  way to prove that he did. She wondered if he was responsible for the flat tire and dead cell phone battery?  If that were true, he had put her life in danger, which meant that she would have to end the relationship.

How could she prove his deceit?

How will he take the breakup?

Can they both work at or attend the same club?  Will one leave and let the other stay?



5 minutes of this, prevents days of post workout pain.

Prevent post workout soreness using these proven methods and tools.KaMIT Sport lifestyle blog injured athlete



Stretching before your workout warms up the muscles and prepares them for movement. Stretching after your workout reduces lactic acid buildup, a major reason for muscles soreness.



Exercise breaks down muscle tissue and causes inflammation and swelling, icing reduces the swelling and the pain and assists with a faster recovery.

Foam Roller

SMR: Self Myofascial Release, is a technique that relieves muscle tension and promotes effective muscle repair.  For more expert information on the benefits of foam rollers visit

kamitsport fit for your lifestyle blog




Get adequate rest after an intense workout, (more than 5 minutes of course) for optimum body recovery.











Incorporate these  strategies to prevent muscle and joint soreness on a regular basis so that you can continue to workout pain free.



Dorris Bogus



Dorris Bogus
ACE Certified Group Fitness Instructor
Member IDEA Fitness


Smart Use of Smart Devices-Living in Balance

Technology has enabled us to communicate globally both socially and during emergencies. Thank goodness for that.  However, winding down our day in the age of  technology is difficult.  Societies across the globe are finding it hard to turn off and tune out constant communication.  We have trained our brains to be on alert for our device’s beeps, clicks, and dings.  As a result, we are depriving our nervous system of the opportunity to relax.  This has a direct impact on living a long term, healthy physical and mental lifestyle.  Because the  unknown is both a stimulus and a depressant, we anticipate the next message, tweet, post, vine, or video with both glee and fear, depending on the subject or who it’s from.  As a result of the emotional states of fear and joy, certain chemicals are generated, some will stimulate the  fright/flight response, while others stimulate the production of dopamine, which gives us a feeling of euphoria.

Sleep is the brain and body’s time to repair and renew itself.  Interrupted sleep patterns brought on by a brain that has been trained to anticipate beeps, dings, and buzzes makes it difficult for the full sleep cycle to begin and be sustained.  The light emitted from mobile devices prevent the signal to produce serotonin, a chemical that aids in the sleep cycle. This chemical is stimulated when there is an absence or low amount of light present.

Smart devices affect our physical body as well.  Over time, our hands, neck and eyesight are affected by the use of mobile devices.  Stress is placed on our neck from looking down for short-frequent or prolonged periods of time.  Our hands grip hand held devices tightly, resulting in cramped fingers and hands.  Our eyes tend to blink less when using mobile devices to text and view material, leading to dry eyes.  Eye blinking is associated with shutting out information coming into our brain, which prevents us from slowing down or turning off our thoughts.

So what can be done to help balance our lifestyle with the use of smart devices?

Have an agreement with your family and  fiends to have a “smart device free zone” for a period of time. Slowly increase the times and places.

Leave smart devices out of your sleeping area or dim the display light on the devices.

Use your voice to send text messages when possible. There are apps like text by voice that you can download from google play.  

Use rubber stress balls to strengthen your non-dominant hand.  Do stretching exercises to add flexibility to both hand, especially the one that holds the device.

Set up a cue to remember to blink your eyes, for example, wear a colorful string around your wrist as a reminder to blink.

Maintain proper head, neck and shoulder alignment: sit up straight with shoulders back and down while looking straight ahead. Use the string around your wrist as your cue.

The book titled “The 4-KaMIT-Codes- (4 Codes To Living Life out Large) offers practical advice and tips to have balance in in all areas of your life.   

Come up with other ways to offset the use of mobile devices that are fit for your lifestyle and share them with friends and family.



Dorris Bogus


Dorris Bogus
ACE Certified Group Fitness Instructor
Idea Fitness Member

Romance at the Gym Part 1

Did you meet your significant other at the gym?   

It is common to have a romantic relationship with someone where you spend most of your time.  Many people say that they met their soul mate at work, play, or during recreational activities and that they are still blissfully happy.  You may be hesitant to  start a relationship with someone where you workout though, because of negative connotations associated with dating someone at a health club.   Terms like “meat market” suggest that relationships without romance and commitment cannot be found at the gym or health club.  Use your own judgement.  If you find someone interesting and they feel the same way, why not pursue a romantic relationship?

The flip side of this is a nightmare scenario, where the pitfalls becomes painfully obvious during the romantic relationship, as well as after the romance has cooled off.  The number one emotion that ruins a budding romance at the gym especially  is jealously.

Jealously can manifest itself in several ways. One way is by making demands on the amount of  time spent together at the gym.  For example, one of you lifts, and the other one likes yoga, but the class schedules do not coincide. You expect him/her to change their schedule to accommodate yours.   Another example of jealously is, one of you notices that the opposite sex hangs around your romantic interest a  little too much and he/she looks a lot better in their gym outfit, has a better body  than yours or has better skills.  You become more jealous and possessive, your attitude changes and everyone notices.  You scowl at the check-in clerk, you complain about the facility being too crowded or not clean.  You suggest that you both join another gym together so that you can focus on getting better.   You  begin to put more pressure on your  romantic partner to make a choice; to move to another gym, or you will  break off the relationship (by now your interest in each other has progressed to a exclusive relationship).  Your partner has let you know that they like/love you but not your possessive attitude and that they have no intention of alienating their gym mates or joining another health club.  What do you think happens next?

Will he/she stifle their jealousy or come to terms with their own insecurities?

Will he/she relent and move to another gym?

Will they breakup?

Click below to anticipate what happens next.







Dorris Bogus
KaMIT/Lifestyle Blog

Creating Healthy Habits



Fitness Handout

Have you ever tried to drink more water or stop eating fast food, but just not been able to sustain the new habit? Derrick Price, MS, programming officer at the Institute of Motion and adjunct faculty at Point Loma Nazarene University in San Diego, explains the anatomy of a habit and gives you strategies to create new behaviors.

Anatomy of a Habit

In his book The Power of Habit, Charles Duhigg explains that a habit is more than just a repetitive behavior, but rather a construction of three sequential components that make up the habit loop: the cue, the behavior and the reward.

The cue is an environmental or internal trigger that provokes us to learn a behavior. An example of an environmental trigger is placing a foam roller next to your shoes, which triggers you to do self-massage prior to running. Hunger pangs cue you to eat. Internal cues are related to mood. For some people, for instance, depression triggers the urge to eat ice cream.

The behavior is the actual routine we commonly associate with the habit. This learned behavior occurs automatically, free from a specific goal. It may be as simple as always tying the right shoe before the left shoe.

The reward makes behavior stick. The “high” runners feel after a 6-mile run is enough to make them want to repeat the experience. Even though smokers know lighting up isn’t good for them, they still get an immediate blast of endorphins the moment they inhale.

Establishing New Habits

Here is a quick look at an approach to creating new habits using the habit loop. Consider working with a certified health coach to help you strategize and reinforce these habits.

Step 1: Establish goals and milestones. Contrary to popular belief, habits do not take 21 days to form. Habit formation varies greatly from person to person and can take as long as 66 days (Gardner, Lally & Wardle 2012). It’s a long process that requires consistent implementation. If you have an ambitious goal like losing 60 pounds, it’s important to “chunk” it into smaller, less daunting and more realistic outcomes. For example, instead of focusing on losing 60 pounds, a good first milestone is to lose 5 pounds in the first month.

Step 2: Identify motivational factors. Intrinsic (internal) motivation involves doing an activity for the inherent satisfaction rather than for a separable consequence. It may be intrinsically important for you to lose weight for a sense of accomplishment, to improve self-confidence or to accelerate your career. Intrinsic motivation is long-lasting compared to an external motivator.

Step 3: Pick a goal-oriented behavior. While it might seem appealing to make a lot of changes at once, focusing on one habit at a time may lead to greater success (Gardner, Lally & Wardle 2012). Consider different goal-oriented habits and then pick one. For example, if you want to lose weight, you could choose from one of these two behaviors:

Walk and track 10,000 steps per day. Evidence suggests that regular, “incidental” physical activity is effective for weight loss and overall health.
Drink 2 cups of water before every meal. Not only may this help with satiety, but it’s calorie-free, and proper hydration may aid in fat loss and overall well-being.
Step 4: Create the cue and reward. Once you’ve selected a behavior, choose a cue that will trigger it. For example, if you opt to drink 2 cups of water before every meal, consider setting a reminder alarm or keeping a water bottle next to the computer screen. Then select a reward to reinforce the behavior.

Step 5: Eliminate disruptors. You may use disruptors as excuses for not accomplishing a new behavior. If you can identify disruptors, you can overcome pitfalls before they occur. For example, if not having water readily available disrupts the behavior of drinking 2 cups of water before every meal, purchase a water bottle that’s easy to fill and transport.

Step 6: Follow up. Hold yourself accountable to new behaviors. Work with a health coach or friend who can help you remain accountable.

Visit for more fit for your lifestyle information.




Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand

Reprinted with permission from IDEA Fitness

Pre and Post Fuel For HIIT Sessions


Due to the intensity of these workouts, it’s vitalto follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout.

Plan on a moderate- to high-carbohydrate meal that also includes protein, approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. Good options for a pre-workout meal include:

* Whole-wheat toast with peanut butter and banana

* Non-fat Greek yogurt or cottage cheese with fruit

* Dried fruit and almonds


The biggest nutritional concern post-workout is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout. 

Again, a combination of carbohydrates and proteins has been shown to be most effective.  Research shows that a 3:1 ratio of carbohydrates to protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity workout. Suggestions for post-workout nutrition are similar to pre-workout meals and include:

* Whole-grain cereal with fruit and soy milk

* Whole-wheat crackers with fruit and cheese

* Hummus and pita bread

Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand


Running, Good For Your Brain

     Looking to boost brain power? You may want to lace up those sneakers and head out for a long run, suggest researchers from the University of Arizona.

While there’s been plenty of study on exercise and brain function, these UA researchers wanted to know if a movement requiring little motor-control precision—like distance running—could affect neuroplasticity, the brain’s ability to form new neural connections. Most research to date has focused on older adults, but this study targeted younger minds.  The researchers analyzed the mental differences between 11 experienced endurance athletes and 11 nonathlete controls. Subjects were aged 18–25 and had similar body mass index measurements. They underwent aerobic assessments and MRI scans, which were used to determine differences in brain function.“Our results suggest that engagement in high levels of aerobic activity in young adulthood is associated with differences in resting state functional connectivity in networks known to be linked to executive function and motor control compared with more sedentary individuals,” the authors concluded. They added that these data could highlight the importance of early-age endurance activity as a protective mechanism against age-related cognitive decline.

“The areas of the brain where we saw more connectivity in runners are the same areas impacted as we age, so it raises the question of whether being active as a young adult could be potentially beneficial and perhaps afford some resilience against the effects of aging and disease,” said study co-author Gene Alexander, PhD, in a UA news release.

IDEA Fitness Journal, Volume 14, Issue 3

Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand