Blog Entries - 2016

What is Food?

Posted on: November 21, 2016
Tags: Newsletters, Healthy eating,
Trainer, coach and Explosion Fitness Associate Owner, Emily Miller is helping Explosion with the nutritional side of healthy living by working toward her Practical Nutrition certificate. She already has two clients utilizing her nutritional services. Her read more …

Cincinnati Baseball School

Posted on: October 28, 2016
Tags: Specialty training,
CHRISTMAS CAMPS  FOR BOYS AND GIRLS (FAST PITCH)  AGES 5 TO 18 Give your child the gift of baseball with a holiday camp experience they won’t soon forget! For 30 years, Cincinnati Baseball School has offered the number one Christmas camp in read more …

October Newsletter

Posted on: October 24, 2016
Tags: Newsletters,
  Can you stand the suspense? Pumpkin Run                        read more …

Best You Event in Fairfield

Posted on: October 24, 2016
Tags: Events,
The “Best You” Event!   where: 530 Quality Blvd. Fairfield, Ohio 45014 when: November 3rd, 2016 7:30-8:30pm     Join us for some mingling with an assortment of specialty read more …

Planks for Fitness, Sports Performance and More

Posted on: October 10, 2016
Tags: Physical fitness,

Planks: Great for Fitness

All planks help with stretching, building muscle, strengthening the core, and even balance. At Explosion, we start with the basic front and side planks. Variations are added as clients reach a point where their form is good and they need variety to keep improving. Some variations are:

-       Front Planks

  • Reaching
  • Feet on slide board
  • Arms on slide board
  • Feet and Arms on slide board
  • Marching
  • Stepping out and in with feet
  • Using band
  • Physio ball
  • Feet and/or arms on foam roller


-       Side Planks

  • Off bench with a partner
  • Off bench with a band
  • Arm up bending underneath body
  • Top foot raised steady
  • Top foot perpetual motion
  • Using a weight


More benefits of performing planks:

  1. Can be done in gym or at home (if you have worked previously with a trainer)
  2. No weight needed.
  3. Can achieve results in a shorter time span.
  4. Engage all major core muscle groups.
  5. Increased ability to lift heavier weights.
  6. Improved sports performance.
  7. Improved jumping
  8. More stable side bending and waist twisting
  9. Decrease risk of back injury

10. Reduces back pain.

11. Boost in metabolism

12. Burn more calories than crunches or sit-ups.

13. Improve posture

14. Improve balance

15. Increases flexibility 

Ask one of our trainers how you should start incorporating planks into your exercise program. Ask them to assess you as you plank and find out how you can improve. They’ll also let you know when you’re ready to move forward.

Explosion Fitness Solutions


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Posted on: September 12, 2016
Tags: Physical fitness, Specialty training, Trainers,
Powerlifting Competitions   Explosion Fitness trainers, Joey Robertson and Tom Rabold are powerlifters. I spoke with Tom today to find out what that means, but today we’re going to focus on the Powerlifting Competitions and save all the read more …

September Challenge

Posted on: August 15, 2016
Tags: Challenges,
September Challenge 2016 The Explosion September Challenge is designed to give you small, doable workouts for each day of the month. For $15, the Challenge includes: Your choice of challenge for the month:  Cardio, Core, Arms/Shoulders, read more …

Health Fun Fair 8/5/2016

Posted on: July 25, 2016
Tags: Events

The Health Fun Fair will be in the old Bigg's parking lot on Union Center Road from 5:00pm - 8:00pm on Friday, August 5, 2016. Explosion Fitness will be responsible for the Obstacle Course. Check out the flyer here for more information. This should be a blast!

read more …

Sweat. It's Everywhere!

Posted on: July 8, 2016
Tags: Physical fitness,

Get Your Sweat On!

Sweat. It’s everywhere! Yes, it’s July. And it’s hot, but we don’t just sweat because we’re too hot. Hormones, emotions and exercise can also cause us to sweat. So why is it that some sweat smells, and other sweat doesn’t?


Humans produce two kinds of sweat: eccrine and apocrine. Here’s the difference:


Eccrine: This is the sweat you get all over your body; arms, legs, back, etc. The eccrine glands open directly onto the skin with the purpose of cooling your body as the liquid evaporates. This sweat is thin, made mostly of water, and has no smell.


Apocrine: This is the sweat specific to your armpits and genital area, where there are a greater number of hair follicles. The apocrine glands empty into the hair follicle just before it opens onto the skin’s surface. This thicker, milky fluid produces ‘body odor’ when it comes in contact with the bacteria on your skin. Emotional stress is a major cause of this type of sweat.


Sweat and Exercise:

  1. The better shape you’re in, the sooner you may start to sweat. Your smart body knows the need to cool you off faster so you can work out longer.
  2. Women have more sweat glands than men, but men actually produce more sweat than women.
  3. During intense exercise in the heat, athletes can sweat off 2% - 6% of their body weight.


What to do to reduce sweating and body odor?

  1. Take a bath or shower to get rid of the bacteria on your body.
  2. Dress appropriately. Choose natural fabrics for daily wear and moisture wicking fabrics for exercising.
  3. Yoga and meditation are great for relaxing, which can help control stress.


Fun Facts About Sweat:

  1. Sweat is not made from toxins in the body, so you cannot ‘sweat’ out toxins. The kidneys and liver are actually responsible for detoxing the body.
  2. Eccrine sweat is made up of 99% water.
  3. Apocrine sweat has more fatty acids and proteins.
  4. Caffeinated drinks and spicy foods could make you sweat more and/or have stronger body odor than normal.
  5. Eating can make you sweaty as your metabolism naturally increases. (Which can cause your body temperature to rise.
  6. Hippos sweat is red!


read more …

Trainer Taylor on Running

Posted on: June 30, 2016
Tags: Trainers
Trainer Taylor, On Running I have enjoyed running my entire life, but I can remember when I got "hooked" on running. I had just turned 17 and entered a 5k. I actually won for my age group, which really surprised me! At that point the decision to try running read more …

Summer Schedule Begins Tuesday!

Posted on: May 23, 2016
Tags: Physical fitness, Specialty training, Loveland tigers, Fenwick,
Summertime at Explosion and High School Camps Announced With Memorial Day, we begin the official start of summer! Our summer schedule adds classes during the day while keeping the evening classes, so everyone has time to get in shape and stay in shape! Here read more …

Summer Soccer Prep Program

Posted on: April 25, 2016
Tags: Newsletters, Challenges, Physical fitness
Summer Soccer Prep Program Soccer Speed, Conditioning, Soccer Agility, Soccer Skills and More! June 6 - July 30 at GameTime Training Center Ages 8 - College (College bring your book) Schedule:  M - F  8:30 - 11:30am and 4:30 - 7:30pm, Saturday read more …

Calculating Heart Rate for Exercise

Posted on: March 29, 2016
Tags: Physical fitness, Newsletters,
How to Calculate Your Heart Rate for Exercise Purposes Why recreate something when the original is correct and easy to follow? We couldn’t think of a reason, so here is what we found on the web. The directions are easy to follow and easy to do. The read more …

Upcoming Spring and Summer Programs, Events and Challenges

Posted on: March 28, 2016
Tags: Misc,
Upcoming Spring/Summer Events, Programs, Challenges and More! April: AdvoCare Open House in Fairfield! Come in to try the new flavors and find out how AdvoCare can help you with your health and fitness goals. (More information coming soon). April 29, read more …

The Benefits of Nut Butters (Recipes included)

Posted on: March 12, 2016
Tags: Healthy eating
Advantages of Nut Butters There are many benefits of nut butters, but there are requirements for getting the benefits. First, the nut butters should have only 1-3 ingredients: nuts, maybe a little salt, and maybe a little oil to make it creamy. Here are some read more …

Cincinnati Climb For Air

Posted on: March 11, 2016
Tags: Physical fitness, Challenges,
45 Flights, 804 Steps in 6.19 minutes! Explosion Fitness was able to participate in this year's Climb The Carew benefiting the American Lung Association. Trainers Emily Miller and Taylor Germany along with clients Debby Hartinger, Bethany Miller and Mike read more …