KW Fitness - Camillus Personal Training

KW Fitness - Camillus Personal Training Look Better, Feel Better & Start Enjoying Life. Personalized exercise, guidance and accountability.

Congratulations to Deb for being "Client of the Week"!Before starting her program here at KW Fitness, Deb had tried diff...
09/18/2026

Congratulations to Deb for being "Client of the Week"!

Before starting her program here at KW Fitness, Deb had tried different boot camps over the years and, in her words, she “had 'personal trainers' who pushed her too hard and did more damage than good!".

Her goal was to lose weight and she has been crushing it!

Deb has lost over 14 lbs!

She works with Coach Cory twice a week and hops on the elliptical after her sessions.

She has also been diligent with her nutrition habits.

Keep up the great work, Deb!

09/17/2026

A glimpse inside a couple KW sessions! 💪

Going to the gym on your own is often intimidating and overwhelming.Our clients here at KW Fitness love that they have a...
09/17/2026

Going to the gym on your own is often intimidating and overwhelming.

Our clients here at KW Fitness love that they have a friendly face who cares and pays attention to their needs!

⭐ A woman who is 71-years-young had abdominal surgery, and she's feeling great after recovery. She's very grateful for m...
09/16/2026

⭐ A woman who is 71-years-young had abdominal surgery, and she's feeling great after recovery. She's very grateful for modifications during workout with core exercises!!

⭐ A woman who is 59-years-young said this is the longest she’s ever stuck with anything (5 months) and she said "it's actually working"! She has lost 24 lbs so far!

⭐ A woman who is 70-years-young felt stuck in her exercise routine, so she signed up with Coach Cory here. She was really intimidated beforehand and had to muster the courage to even walk in the door… 4 months later, she’s down 7 inches and 14 lbs! �

⭐ A woman who is 61 years young has lost over 14 lbs and makes sure to hop on the elliptical after every session for at least 30 minutes!

It's   !Try this delicious and cozy Baked Chicken with Sun-dried Tomatoes and Mozzarella! INGREDIENTS:- 4 Skinless bonel...
09/16/2026

It's !

Try this delicious and cozy Baked Chicken with Sun-dried Tomatoes and Mozzarella!

INGREDIENTS:
- 4 Skinless boneless chicken breasts (about 1 1/2 lb.)
- 1 Tsp Italian seasoning mix
- 1 Tsp Garlic Powder
- 1 Tsp Smoked Paprika Sea salt and pepper
- 12 Asparagus stalks, ends trimmed
- 1 oz Sun-dried Tomatoes, chopped
- 4 slices Mozzarella Cheese
- 1 Tbsp Olive Oil

INSTRUCTIONS:

Preheat your oven to 400 F. Place the chicken on a clean cutting board and sprinkle with Italian seasoning, garlic powder, paprika, salt, and pepper.

Start cutting each one lengthwise to create the pockets. Be careful not to cut all the way through. Add 3 sprigs of asparagus and a couple of pieces of sun-dried tomatoes to a mozzarella slice, then roll it to hold them inside.

Stuff the chicken breasts with it. Close the pocket with a toothpick. Heat oil in a large and skillet over medium-high heat.

Add in the chicken and sear it until nicely golden brown, about 3-5 minutes per side. Bake the chicken for 15-20 minutes, or until it is cooked through and no longer pink in the inside.

SERVE AND ENJOY!!

09/15/2026

"The greatest thing is that, at this point in my life, the scale is no longer controlling me"-- Dottie

Check out what else Dottie has to say about her experience here at KW Fitness!

Is this HUNGER? Or HABIT?Our final tip from our "Silencing the Food Noise" topic that we want to expand on is to help yo...
09/14/2026

Is this HUNGER? Or HABIT?

Our final tip from our "Silencing the Food Noise" topic that we want to expand on is to help you differentiate between your hunger cues and habits.

Have you ever walked into the kitchen, opened the pantry, and started looking for something to eat, even though you weren’t really hungry?

Maybe it’s mindlessly snacking while you watch TV at night, grabbing something sweet after dinner, munching out of pure boredom, reaching for food after a stressful day, or always needing "something" with your afternoon coffee??

Sometimes we eat because our body needs FUEL!

However, sometimes we eat simply because our brain has learned that this is what we do at this time, in this place, or when we feel a certain way!

That’s where "food noise" creeps in (liked we have been discussing).

One of the best things you can take away from this: start creating a little space between the thought “I want something to eat” and actually eating it.

Next time you find yourself heading for the pantry, ask yourself:

“Am I ACTUALLY hungry right now… or am I looking for something else?”

Pay attention to the signs!

PHYSICAL HUNGER feels like:

• Your stomach feeling empty or growling
• Your energy dropping
• It’s been several hours since you ate
• A handful of carrots or something healthy would be satisfying

HABIT/FOOD NOISE sounds like:

• “I always NEED to have something sweet after dinner”
• “I’m bored”
• “That sounds good right now"
• “I’ve had a stressful day, so I deserve this”
• “I’m not hungry, but I just want something to munch on"

Here's the thing though... you don't always HAVE to say no!

You’re simply learning to pause and make the choice INTENTIONALLY instead of operating on autopilot!!

Maybe you realize you're actually hungry?

PERFECT! Have something that will nourish and satisfy you.

Maybe you realize you're just bored, so decide to make some tea, go for a quick walk, call a friend, or do something else!

And other times, you may realize you're not physically hungry…but you decide you still REALLY want that cookie.

That's okay too.

Eat it, enjoy it, and move on!

The goal isn't to be perfect or say no to EVERYTHING all the time.

That's not sustainable!

The goal is becoming more aware of WHY you're eating.

This week, pay attention to those moments when you suddenly want to grab something to eat and ask yourself:

“Is this HUNGER… or is this HABIT?”

YOU'VE GOT THIS!!

Congratulations to Kelly for being "Client of the Week"!!Kelly works with Coach Cory twice a week and she has lost over ...
09/11/2026

Congratulations to Kelly for being "Client of the Week"!!

Kelly works with Coach Cory twice a week and she has lost over 12 lbs!

She also regularly goes for walks with a weighted vest, meal preps when she knows she has long days ahead, and always comes in to workout with a great attitude!

Keep up the awesome work, Kelly!

Imagine not obsessing over the scale anymore because you’re actually sticking with exercise and what you’re doing is WOR...
09/10/2026

Imagine not obsessing over the scale anymore because you’re actually sticking with exercise and what you’re doing is WORKING?!

Many of our clients have the goals of aging more gracefully, feeling better, moving better, getting up and down off the floor to play with their kids and grandkids.

What would life look like for YOU if you stuck with exercise just 2-3 days per week for 30 minute sessions for a year?!

Our secret sauce:
- Accountability
- Guidance
- a knowledgeable trainer who truly cares
- a comfortable, non-intimidating environment

That’s how you stick with it! 💪

It's   Today's recipe was shared by one of our awesome clients in Vestal, Linda Hall! This homemade bread has 11 grams o...
09/09/2026

It's

Today's recipe was shared by one of our awesome clients in Vestal, Linda Hall!

This homemade bread has 11 grams of protein per slice and all clean ingredients!!

MULTI-GRAIN PROTEIN BREAD

INGREDIENTS:

DOUGH-
3 large egg whites or 2 whole large eggs, plus lukewarm water as needed
1 cup (227g) cottage cheese
2 tablespoons (42g) honey
1 3/4 teaspoons (10g) table salt
3 cups (360g) King Arthur Unbleached Bread Flour
1 1/4 cups (113g) old-fashioned rolled oats or 1 cup (113g) King Arthur Rolled Oats
1/2 cup (74g) King Arthur Harvest Grains Blend*
2 tablespoons (28g) unsalted butter, at room temperature
2 teaspoons instant yeast
1/4 cup (40g) pumpkin seeds, raw; optional

TOPPING (optional)-
lightly beaten large egg white, for brushing
King Arthur Harvest Grains Blend, for sprinkling

INSTRUCTIONS:

Place the egg whites or eggs in a liquid measuring cup. Add additional lukewarm water to reach 3/4 cup (or 180g total weight of egg and water).

Add all of the ingredients except for the pumpkin seeds to the bowl of a stand mixer fitted with the dough hook. Mix on low speed until the dough comes together, about 2 minutes, then increase the speed to medium until the dough is pulling away from the sides of the bowl and is slightly sticky, 5 to 7 minutes. Add the pumpkin seeds, if using, and mix until incorporated.

Transfer the dough to a clean work surface. If it’s too sticky to handle, dust it lightly with flour, but resist adding any more than necessary, and use a bench knife or bowl scraper to help release the dough and move it on the surface. Gently stretch the dough to 1"-thick rectangle that's roughly 9" x 7" in size, then roll the dough into a 9" log, pinching the seams together.

Transfer the dough to a greased bowl or container (a 2-quart dough-rising bucket works well), cover, and let rise until doubled in size, 1 1/2 to 2 hours.

Gently place the shaped loaf in a greased 9" x 5" loaf pan and cover loosely with lightly greased plastic wrap. Allow the bread to proof in a warm spot for 60 to 90 minutes, until it's domed about 1" above the edge of the pan and roughly doubled in size. A finger pressed into the dough should leave a mark that rebounds slowly. Toward the end of the rise, preheat your oven to 375°F with a rack in the center.

If desired, gently brush the surface of the loaf with lightly beaten egg white and sprinkle with a few pinches of Harvest Grains Blend. With a sharp knife or lame, score the loaf: Make a deep slash (about 1/2" deep) down the length of the loaf.

Bake the bread for 35 to 45 minutes, tenting with foil as necessary to prevent overbrowning, until the crust is golden brown and the interior temperature measures at least 190°F at the center of the loaf when measured with a digital thermometer.

Remove the bread from the oven, tip the loaf out of the pan onto a wire rack, and cool completely before slicing.

Storage information: Store the protein bread in a plastic bag at room temperature for up to 4 days; freeze the sliced bread in an airtight bag or container for up to 2 months.

For more info and tips for those with bread machines, go here: https://www.kingarthurbaking.com/recipes/multigrain-protein-bread-recipe

Address

3791 Milton Avenue
Camillus, NY
13031

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