• The Collective “We”

    You may have heard it mentioned a few (cough, cough) times at Corps Fitness, but one of the greatest things about this place is that it’s not about you!  It’s about pushing each other through a tough hour where you inevitably bond with your fellow CFer.  You work harder because your neighbor is doing the same thing, and so on.  Everyone improves because everyone else improves!  The US culture is so caught up in the “me” that we often forget about the “we” – everyone else around us, and how much more we can accomplish if we all work together.  Here’s one article if you want to learn more, or you can Google “collectivism” and see what intrigues you.

  • The Few, the Fit

    “…The event emphasized the importance of regular physical activity and offered a close-up view of what that means when you’re a Marine.

    “It was a wake-up call, not only physically, but mentally, to let these kids know that their health is important,” said Maj. Nadrian McGill, who has been a Marine for 22 years.”

    Sound familiar?  With rates of childhood obesity skyrocketing, the least we can do is set a good example for the next generation!

  • How do you…

    …catch your breath?

    Recovery during a workout deserves attention just like the exercises themselves!  According to this study recently summarized in Men’s Health, the best way may be to lean forward, hands on your knees.  This allows your chest cavity to expand and your diaphragm to move more easily, expelling CO2 and bringing in more O2.  You’re welcome!

    *thank you to avid blog and Men’s Health reader Scott L for this article!

  • Stable vs Mobile – joints

    Did you ever stop to think about your joints and how they work?  Some are stable and others mobile and some can be either but it’s preferable to control it.  All work together in perfect harmony to get you where you need to be!

    “To protect your knee, then, you must maintain good mobility in the other areas, especially those immediately above (hip) and below (ankle). If you lose mobility in the hip or ankle, your knee must compensate for the missing movement. Your knee becomes mobile to make up for the missing mobility above and below, and since the knee isn’t supposed to be mobile, you get pain, and injury, and downtime, and co-pays, and surgery bills. All those hip mobility drills, and the ankle mobility exercises – that’s what you want. Those are the keys to healthy knees.”
    -Marks Daily Apple

    Read more: http://www.marksdailyapple.com/dear-mark-pregnant-exercise-low-carb-and-alcohol-tolerance-ancestral-sun-dosages-and-knee-mobility/#ixzz3ii5Ikequ

    And here for joint mobility drills: http://www.marksdailyapple.com/joint-mobility-drills/#axzz3ii5Se700

  • Trunk show 7/18

    Trunk Show to Benefit Operation Badge 27!

    Saturday, July 18th from 9:30 – 11am

    Kristin Reynolds, one of our committed AMers, will be hosting a trunk show to help support our Operation Badge 27 Program.  You may have already seen some of her fitness apparel items on our CFers!

    Ultrafit Activewear is a high end line where fit and fashion come together to create their exclusive look.  Once you see the line, you’ll know it every time you see someone sporting them.  Once you try them, you’ll never go back!
    To preview the line visit: http://www.ultrafitactivewearusa.com/

    Come out, pick up some great athletic gear and support our first responders!
  • Corps Kids Kicking Off This Week

    Kids Classes AND Teen Classes!!! STARTING this week!

    • Summer Kids Classes- ages 11 and under (5 and under will need an adult)

    *Kickoff is this Thursday, July 9th!*
    10:45 – 11:45 am
    Classes will run for 5 Thursdays (July 9th, 16th, 23rd, 30th and August 6th).
    Upon successful completion, on August 6th, each child will earn a CF t-shirt and badge!
    Summer Kids 5 class punchcard can be purchased for $50 (including FREE t-shirt)

    • Summer Teen Classes- ages 12 and up
    *Kickoff is this Wednesday, July 8th!*
    10:45 – 11:45 am
    On kickoff day we will announce the remaining schedule (Will be 2 days a week running through the first week of August).
    Summer Teen 10 class punchcards can be purchased for $84
    Share this or Tag anyone who may also be interested!
    **Video is from last year’s Kids classes ages 11 and under.**

  • Way to Represent!

    A reminder: Kevin Q will be representing Corps Fitness and Kyle Pagerly at the World Police & Fire Games this Friday!  Good luck, Kevin!  We are proud to be part of your journey and look forward to hearing about your adventure!!


    Also, our very own Jeanne D is representing Corps Fitness in Taiwan this week!  If you have a picture of yourself proudly wearing CF gear outside Bldg 7, please send it in – we’ll give you a shout-out on the blog!


  • Black Flag Day


    In hot, humid conditions, especially if there is a heat advisory in effect, we have a BLACK FLAG DAY at Corps Fitness.  Every CFer needs to be aware of the special considerations to take during days like this.  You will get extra breaks for water and to cool down, but please come prepared, listen to your body, and scale / step out accordingly.  Here’s how the military does it.

    Image source: nhpr.org

    Be smart about working out in the heat!  If you experience any symptoms of heat exhaustion or heat stroke, STOP WORKING OUT AND TAKE IMMEDIATE ACTION.

    Heat stroke is the most serious heat-related disorder. It occurs when the body becomes unable to control its temperature: the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. When heat stroke occurs, the body temperature can rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not given.

    Symptoms Include:

    • Hot, dry skin or profuse sweating
    • Hallucinations
    • Chills
    • Throbbing headache
    • High body temperature
    • Confusion/dizziness
    • Slurred speech


    First Aid

    Take the following steps to treat a worker with heat stroke:


    • Call 911.
    • Move the sick person to a cool shaded area.
    • Cool the person using methods such as:
      • Soaking their clothes with water.
      • Spraying, sponging, or showering them with water.
      • Fanning their body.



    Avoid exposure to extreme heat, sun exposure, and high humidity when possible. When these exposures cannot be avoided, take the following steps to prevent heat stress:

    • Wear light-colored, loose-fitting, breathable clothing such as cotton.
      • Avoid non-breathing synthetic clothing.
    • Gradually build up to heavy work.
    • Schedule heavy work during the coolest parts of day.
    • Take more breaks in extreme heat and humidity.
    • Take breaks in the shade or a cool area when possible.
    • Drink water frequently. Drink enough water that you never become thirsty.
      • Approximately 1 cup every 15-20 minutes.
    • Avoid alcohol, and drinks with large amounts of caffeine or sugar.
    • Be aware that protective clothing or personal protective equipment may increase the risk of heat stress.
    • Monitor your physical condition and that of those around you.
  • Settin’ Goals

    Know someone who has fitness goals for this summer? Suggest our FREE intro. class this Saturday, June 13th at 9:45am.  This is a great way for individuals to find out what Corps Fitness is all about and what sets us apart from any other gym!

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  • Special People Doing Special Things!


    Corps Fitness’ very own and Wyomissing’s finest Kevin Q is representing Corps Fitness and Kyle Pagerly at the 2015 World Police & Fire Games in Fairfax, VA this July!  Good luck, Kevin!  Here are a few words from Kevin:

    I’m extremely humbled and excited to represent Kyle Pagerly and Corps Fitness at the 2015 World Police and Fire Games this summer in Fairfax, VA.  The Games take place every 2 years and I will be participating in the Olympic distance triathlon on July 3rd.

    As many of you know Corps Fitness is a special place in many ways.  One special item that many outside of law enforcement would not realize is the ability to be pushed to your breaking point and sometimes beyond by a supportive group of fellow sufferers who don’t judge you because of your profession.  As a whole Corps is made up of people from all walks of life whom have careers in many different fields.  The amazing thing is everyone is treated equal regardless of your fitness level, chosen path in life, or job title.  As a law enforcement officer I can tell you first hand we are judged and many times condemned by a few bad apples or one sided media stories that portray us as villains instead of public servants.  There are not many places outside of our homes that we can let our guard down and feel safe to do so.  Corps Fitness is not only one of those places it has picked up the torch to help promote fitness and wellness in the 1st Responder community.  The Kyle Pagerly Call to Action Challenge was the first of anything in Berks county to bring Police, Fire and EMS personal together to workout side by side to get fitter and stronger and allow us to better serve the public.

    While Kyle might not have been the first 1st Responder to work out at Corps Fitness, he was one of the most outspoken advocates for the benefit of of doing so.  He believed that representing his department and wearing his uniform demanded that he be in superior shape.  Kyle originally came up with the call to action idea in 2011 just before he was killed in the line of duty, and Corps Fitness founder Chris Kaag made sure that Kyle’s idea was realized with multiple call to action classes.  Kyle served as an example through his dedication and commitment to strive for the best and be the fittest he could be without excuses.  It is an honor to represent all that Kyle and Corps Fitness stand for at the Games this summer.

    -Kevin Q