COVID-Update: Indoor Classes in Session at 25% Capacity

COVID-Update: Indoor Classes in Session at 25% Capacity

Kinetics is happy to welcome clients back in-studio at a limited capacity of 25% (5 participants per class) following local regulations. Starting October, indoor classes will be held on Tuesdays, Thursdays, Fridays, and Saturdays.

Your health and safety are our #1 priority, and we’re committed to keeping you and our communities safe and healthy.

Kinetics has taken extra measures, in accordance with governmental and industry protocol, to keep the facilities clean and COVID-free. We are following strict procedures to maintain a high level of cleanliness.

– Workout spaces have been measured and marked out on the floor
– Class schedules have changed to accommodate cleaning between sessions
– Equipment and accessories will be cleaned between client usage
– Hand sanitizer will be required before and after class
– The studio will be sanitized at the close of every shift

If you choose to workout in-studio, please be sure to sign up for a class through the Mindbody platform. Due to limited capacity, we cannot take walk-in clients. Masks are required at all times and clients will need to bring their own yoga mat and towel.

For your convenience, Kinetics still offers outdoor, as well as virtual classes via Facebook and Zoom. All indoor classes are simultaneously broadcasted live so you’ll still feel the Kinetics community! We look forward to seeing you soon.

Click here for the schedule.

Food of the Week

Black Eyed Peas
  • High in Fiber which can alleviate constipation and the symptoms associated with IBS (irritable bowel syndrome)
  • The high fiber content in Black Eyed Peas also helps keep cholesterol from building up
  • Foods like these, which are high in fiber, keep us feeling full longer because our body digests them more slowly
  • Good source of potassium which our body needs to maintain a healthy blood pressure
  • Low in calories. A half cup has about 100 calories
  • Good source of protein, especially for vegetarians. Protein is necessary for many of the functions our body carries out every day and for the health of our skin, nails and hair
  • One cup of Black Eyed Peas has about 25% of the recommended daily value of iron

Fun Fact: Black Eyed Peas have been grown in Asia and India since
pre-historic times
Black-eyed Pea Chili with Quinoa and Corn
Black-eyed Pea Chili with Quinoa and Corn

Serves: 8
2 large onions, chopped (Use a food processor if you have one)
1 large red bell pepper, chopped
1 large green bell pepper, chopped
6 cloves garlic, minced
5 cups (24 ounces) fresh black-eyed peas, or 2 1/2 cups (1 pound) dried peas, soaked overnight and drained
6 cups vegetable broth
2 1/2 tablespoons mild chili powder
1 tablespoon cocoa powder
2 teaspoons ground cumin
2 teaspoons smoked paprika
1/4 to 1/2 teaspoon chipotle powder, red pepper, or hot smoked paprika (adjust to taste)
2 15-ounce cans diced tomatoes, with juice (fire-roasted preferred)
1 1/2 cups fresh or frozen corn
1/3 cup uncooked quinoa, rinsed
Salt and pepper to taste

Heat a large, non-stick Dutch oven or chili pot. [For the Instant Pot, press the Sauté button.] Add the onions and cook, stirring, until they soften, about 5 minutes. Add the bell peppers and cook for another 3 minutes. Add the garlic and cook for another minute.
Add the black-eyed peas, broth, and everything up through the tomatoes. Bring to a boil and cook for 5 minutes. Reduce the heat to low, cover, and simmer until the peas are tender. The time will vary depending on the age of the peas, but count on at least 75 minutes, and add more broth if it looks like it’s getting dry. [In the Instant Pot, stop the sautéing by pressing the Off button. Lock the lid in place and make sure the vent is set to pressure. Press Manual and use the minus button to set the time to 10 minutes. When the time is up and the pot chimes, press Off. Carefully turn the pressure release knob to steam, making sure your fingers are not above it.]
When the peas are tender, check the seasoning and add more to taste (this is a good time to increase the heat by adding more chipotle powder). Add the corn and quinoa and cook until the quinoa is tender, at least 20 minutes. (If the chili seems too “soupy,” uncover the pot; otherwise, keep it covered.) [In the IP, use the Sauté setting and adjust the heat to low by pressing the Adjust button. Keep the lid off.]
Add salt and pepper to taste.

Serving size: 1/8th of recipe
Calories: 309 Fat: 2.3g Carbohydrates: 58g Sugar: 10.8g
Sodium: 616mg Fiber: 10.6g Protein: 18g

Vegas brought this out of me….

Vegas brought this out of me….

I’ve spent the last few days in Las Vegas breaking bread with champions in the fitness world.   If you’ve ever had the pleasure of being in the company of powerful people, you know how intense the experience can be. I started thinking about the qualities that make these people champions. Not just by definition but what championship sounds, looks, and feels like; and the roll that it plays in our lives.   

After a weekend of intellectual influx, I’ve decided that championship is a state of mind.  A state of mind designed to inspire us to personal greatness.  It’s in those moments of inspiration, that who we are, what we do, and how it gets done, is so important and valuable to the world.  It’s our responsibility to stop making excuses, accept our greatness, and live everyday like champions.    

14 day detoxification extenders you’re not alone!  Over the next week take all your discipline, heart, soul, and personal power to close out this detoxification with a bang. 

To make your final week of detoxification a success, do these 5 things:

  • Log your food in to get a better understanding of how many calories your taking in – Respect your recommended caloric intake
  • Control your portions sizes, eat until you feel satisfied not stuffed
  • Hydrate before meals (warm water is recommended)
  • Don’t starve yourself
  • Exercise everyday

 Kinetics Mission:  Help 8,000 people by the year 2021 improve their physical fitness, transform their bodies, and enhance their lives.


Metra Lundy

He Almost Quit….

He almost quit…

We’re 23 minutes into his 30 minute session.  His body is spent from previous exercises done.  I ask him to take a swig of water and get ready for our final set. The exercises are straight forward, 30 seconds of high knees and 30 seconds of mountain climbers for three sets.  With a quick dirty look he blurts out, “Just say you’re asking for 3 minutes.”  I smile, and shift my gaze to the clock.

“Ready, set, go!”  We begin with high knees.  Using a mild tone I repeat, control your tempo, 1…2, 1…2, 1…2. He’s gets down on the floor for mountain climbers.  I place my heavy hand on his back and whisper, “please offer me the same level of exertion, and don’t slow your pace.”  With an uneasy grunt, he says, “WHAT! DAMN IT, OK.” Proud, he gets the job done.

One of our biggest challenges as trainers is helping clients realize how strong they are.  Getting them to see that each time they decide to push forward giving all they have to offer,

Failing, Inaction, Inactivity, Non-accomplishment become the other guys challenge.

I’m not saying it’s easy but I am saying it leads to big and small successes. Here are three Actions Items you can implement right now to help you achieve fitness success.

  • Hire the right team and let them hold you Accountable
  • Don’t question the amount of effort required:  Just Do It
  • Dare not stop, You started it, Now finish

For those of you on the 14 Day Flat Belly Detoxification Program, several of us are extending our efforts for another week.  If you’re up for it, let me know you are interested.  Email me at – Use the subject line “I’m in” and I will send you details.

Every day we get a new opportunity to get it right!


Metra Lundy

Kinetics Mission:  Help 8,000 people by the year 2021 improve their physical fitness, transform their bodies, and enhance their lives


Snow Day Survival Guide: 5 Tips

Hey Guys!

It’s me, your Trainer and the little birdie on your shoulder encouraging you to stay on track today. If you’re in the tri state area and the snow has slowed you down, recognize that home days have two faces.  They’re great because they allow us to take advantage of some much needed rest; provide safety, shelter, and family time.

They’re dangerous because home is the place where food, our sofas, and reality TV have voices and they all want an equal amount of our attention.  Don’t let this rest day sabotage your many days, weeks, and months of making good food and exercise choices.

 Here are 5 tips to help you stick to the plan today!

  • Eat balanced meals that include fiber and help you to feel satisfied
  • Drink water (warm or cold) to avoid dehydration
  • Don’t walk around with bum clothing on all day, when you look nice you feel better, and make better choices
  • Get outside, even if it’s just a neighborhood walk
  • Read a good book and/or movie to keep your mind occupied by thoughts other than food

My book choice for today is Richard Branson’s Losing My Virginity, How I Survived, Had Fun, and Made a Fortune Doing Business My Way.

My movie, Meet Joe Black with Actor Brad Pitt (I love this movie because it’s a reminder that we should make every day as meaningful as possible).. If you haven’t seen it, take a peek



Why are you the only one in denial?

Body backHey there!
I have some tough love to give, again.

I’m actually yelling at you a little, can you hear it, I’m sorry.
It’s only because, I want the absolute best for you I don’t want to see you hurt.  What am I ranting about you ask?
After working with a client, I was pushed to have a conversation about this…
We’ve heard it from our doctors, trainers, therapists, random news reporter, and/or read it in a printed publication.
Back pain is a big deal and can cause big problems if not addressed.
Of course the human body is a dynamic machine with many
moving parts and one part doesn’t move independent of another. 


5 quick tips to help you address and/or minimize your risk for back pain

1)    Don’t ignore pain: your body is great at reporting back when something is wrong, it’s called pain! If you have caused trauma to your back by doing house chores, playing sports, taking a fitness classes, or just moving a paper clip from one side of the table to another your body will tell you.  You listen by talking with your health care professional about the causes of your pain and devising a solution to your problem. 

2)    Listen when they tell you to rest: Human beings are strong but fragile animals composed of muscles, bones, blood, organs, etc.  Although some of you don’t like to admit it, we do break and/or get injured.  Take care of the only precious temple that houses you.  If your health care provider recommends rest, please take them up on it. Super heroes only win on television. 

3)    Don’t just sit around: Too much sitting is the reason why some people experience back pain.  Your spinal column has spongy discs that act as shock absorbers; they keep the vertebra intact, and allows for some movements.  These discs receive nutrients via blood flow.  The more you move, the more blood flows.  So no movement means wrung out discs, so to speak.  Please move. 

4)    Loosen up your hamstrings:  If you can’t touch your toes, please ask yourself, why this isn’t an issue you’re addressing.  Think about this, the muscles, tendons, and ligaments of your lower back, buttocks, and hamstrings are all connected.  The tighter and more rigid a body part is, the higher your chances are for causing injury.  Tight hamstrings immediately put you at risk for increased lower back pain.  The solution is simple, start stretching your hamstrings. 

5)    Strengthen your core muscles:  Core muscles represent a group of muscles that work together to help keep you erect.  They include the muscles of the abdomen, lower back, and hips.  When these muscles are strong, they allow you to function at optimal ability.  When they are weak, back pain could be a result.  Bottom line; include core strengthening into your daily exercise regimen. 

Increase Flexibility, Core Strength, and have Fun!

Try AntiGravity® Fitness

What is AntiGravity® Yoga?

AntiGravity® Yoga is workout designed to get you in shape while realigning you from the compressions of gravity.  When done regularly AntiGravity®   will center you, melt away unwanted fat, increase flexibility, and make you look and feel younger!