Episode 38 Resources

Links and addtional info about everything discussed in this episode

The War On Gravity

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Kim gave us the War On Gravity.

“The war on gravity is sort of a Tabata; we use sequences like these at the end of many of our large group workouts because it’s a fun contest:

Walk out push up

Squat Trio (chair, standard, plié)

Broad jump

Roll back into Turkish get up

180-jump around

Well aware that these are 5 moves, the 180 jump, is just to bridge one round to the next.”

So here’s the Tabata in full force:

20 seconds walk out push up, 10 second break.

20 seconds squat trio, 10 second break.

20 seconds broad jump, 10 second break.

20 seconds roll back into Turkish get-up, 10 second break.

Repeat for a total of 4 minutes.

Who is Kim and What is inSHAPE?

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9 - Broadway VS Canoe Twist

inSHAPE Fitness & inMOTION App

So who is Kim Watkins?

Kim Watkins: CEO, CPT, Head Trainer, Podcaster

Kim directs the day-to-day operations of inSHAPE, trains New York City clients, and is the voice coach on all free podcasts and our brand new inMOTION customized podcasting exercise module. Kim also works with Corporate Fitness Program clients and is a consultant with several public health initiatives.

Though likely found at at her desk during business hours, managing the company’s website, marketing its services, talking to clients, interviewing trainers, and overseeing financials, Kim prefers her time with clients. Whether its chatting over the phone with a prospective client, reviewing fitness goals and health histories, or taking personal training clients through initial workouts before they start a program with one of our in home personal trainers, Kim’s favorite moments always occur in the field. She is certified through the American Council on Exercise in general personal training as well as pre and post natal programming. She is CPR certified, and has certificates in nutrition and physiology through DukeUniversity.

Kim maintains a certification in long distance running through RRCA and officiant credential through USATF, and is a running coach for the New York Road Runners, Team for Kids Running Program. Every year, she trains runners for the NYC Marathon, providing program participants with stretch and strengthen sessions throughout their training program. With six marathons under her belt, Kim is an avid and very freestyle runner.


8 - Jack Rabbit

inSHAPE Team:

The inSHAPE team is a passionate group of certified and insured in home personal trainers, yoga instructors, pilates teachers, massage therapists, and nutritionists. Some of us are even a blend of several fitness disciplines. We are educated, diverse in our skills and teaching styles, and stay informed of the latest health and wellness research. With years of experience, degrees in health related fields, and certifications with top fitness organizations, you will not find a stronger collection of fitness professionals in the industry.  And our clients love us – click here for testimonials.

Rebecca Golian: Personal Trainer, Marketing Director

Angela Hubbs: Senior Trainer, Yoga Expert, Expert Energy Booster

Margot Staub: Senior Trainer, Head Sports Coach

Trey Gilbert: Trainer, Corrective Exercise Expert

Doreen Tinajero, Massage Therapist

Tai Verley, Client Liaison

Nicole Blanchette, inMOTION Manager

Patricia Blaho, Nutritionist

 7 - NYU Relay for Life

What is inSHAPE?:

In Home Personal Training & Corporate Wellness with New York City’s Finest Fitness Team!

At inSHAPE Fitness, we believe that retail gyms cause more problems than they solve. You need results, yes, but you also need convenience and practical solutions for everyday exercise needs. You need a plan when your plans are constantly changing.

Our team of in home personal trainers delivers customized, safe, and challenging exercise routines to you in your home, office, or outdoors. These in home workouts anchor each week, and we use regular assessments and goal setting to keep your workouts fresh and relevant. Our team also provides you with shorter functional routines that you perform on other days of the week.

We have trained thousands of New Yorkers since our founding in October 1997, and we use the most relevant exercise modalities and technologies to help you discover your body’s most effective ways to get and remain in shape. Give us a try with an introductory package of three sessions. It’s an affordable way to try in home personal training, and you’ll get access to all of our supplementary workouts, free podcasts, and access to our customized exercise module, inMOTION.

What is inMOTION, Q&A, Promo Codes & More!

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4 - App - 1408 inMOTION Crab Kick


Mobile exercise programs are here to stay but 99% of them present canned programs that use video content and loud music to get you moving. inMOTION is unique each time you use it and you control the settings: time, difficulty, and purpose. Plus we focus on the quality of YOUR movement, and this high quality of instruction is why your 10 min routine is as effective as a 25-30 typical routine. And you can do it ANYWHERE!

Want to hear first hand from Kim about inSHAPE and inMOTION?  Check out the actual episode and follow along with the Q&A posted here!  And don’t stop there! Check out the promo codes further into this post!


What got you into the fitness community?

Tell us more about the team you have working with you now?

What kind of results have you seen with clients?

Where did the inspiration come for the inMOTION app?

Are there any extras associated with signing up for the app?

Can you walk us through the app and the photos that you have provided?

What kind of training packages/inMOTION plans do you offer?

What other fitness events has inSHAPE been a part of around NYC?

Tell us more about the Jack Rabbit series and how people can come out for one of these workouts.

As a busy Mom yourself, share with our followers how you keep healthy while juggling a career and a family!

Many of our followers have a hard time finding time for health and fitness, can you offer any advice for them or tips that you have seen work for your clients?

What is your main client demographic?

How do you address clients who may work off the app but have concerns about past or present injuries?

What’s next for inSHAPE and inMOTION?

Sign Up!

We have two great offers for the listeners/friends of FourC Fitness:

75% OFF inMOTION Customized Workouts (inmo2014)

What do you do when you don’t have time for the gym? Skip it, right? inMOTION is your key to skipping the gym without the guilt. You set the number of minutes, the difficulty level, and the functional focus, and like a Pandora for exercise, inMOTION streams your unique personal session. For less than $2.00 a month, you get full access with this code: inmo2014, so sign up today! Click here to set up your account now: www.inmotionworkouts.com.

40% OFF any personal training offer (4CFit – promo code)

We know that we can help you set the right goals and guide you through the right workouts that will motivate and maneuver your body into the results that you desire. And it doesn’t have to break your bank or commit you to a life-long trainer-client relationship (though we have some clients who have been with us for more than 10 years so we love that too :). Click here for the storefront and check out the various options – and with this promo code: 4CFit you will get 40% anything in the store. Packages start at $180.00

If you live outside of Manhattan, we train via Skype (about a quarter of our business is conducted this way and it’s very effective). www.inmotionworkouts.com.

Contact Info

Contact Info

- Want to contact Kim and learn even more about inSHAPE?  Go to http://www.bodybyinshape.com/ and we will post all of the information on our website plus check out http://www.bodybyinshape.com/4cfit  for the two special deals to try inSHAPE for yourself!  Go directly to inmotionworkouts.com to sign up for the new app with the promo code inmo2014 or 4CFit or contact Kim at kim@inshapellc.com!

inSHAPE Magazine Rack

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Kim discussed with us two great articles from the NYTimes Magazine from two weeks ago (and pretty much anything written or video discussing) on the topic of healthy bacteria in the human body, gut flora, candida (bacteria that proliferates in the gut when people eat too many processed carbs.

My No-Soap, No-Shampoo, Bacteria-Rich Hygiene Experiment by Julia Scott

What Farm-to-Table Got Wrong by Dan Barber


inSHAPE Screaming Succotash

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Recipe Image

The recipe this week is Kim’s Screaming Succotash.

“We do a Meatless Monday recipe in our newsletter each week, and all August I am focusing on the tomato (I’m a huge fan of eating foods when they are in season).”

Kim brought us a sample of this recipe and it was OUT OF THIS WORLD!! Check out the link above to her website to get the entire recipe and make it for yourself!!

Changing up the Book Review

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Typically we have books related to fitness on the show but Kim recommended a great read that is unrelated to fitness all together!


She just read The Paris Wife for her book club, and LOVED it! It’s by Paula McLain and is about Ernest Hemingway’s first wife and their courtship, early marriage, and decadent time together in early 20th century Paris. Follow the link to purchase on Amazon!


inSHAPE Hit List Addition

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Kim is a big fan of I Heart Radio (their podcasts are broadcast there) and the ability to create a station. She types in Prince or Michael Jackson typically, and their music, plus similar music plays.

Apps like I Heart Radio or Pandora are great ways to keep variety in our workout music!


Get inSHAPE with this Exercise Excitement!

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This is a pivotal week for us! Our training sessions ended and we rejoined our local gym! we are transitioning to training for races and aesthetics (for upcoming weddings galore!)  We still need more time in the PM so we need to really commit to AM workouts!

Its the beginning of the month so that means a Skinnyjeans.net challenge!  This month is the 31 Day Ab Challenge! (Pictured above!)

August Shrinking Jeans Ab Challenge

Kim shared with us some of her favorite exercise: Concentrated Isometrics – the term that we give to moves that serve two significant purposes. The first is that during fitness routines, most people spend their time in mental la-la land. Whether they are on the elliptical watching the news, chatting up their buddy in a boot camp, or confessing their nutritional sins to their personal trainer, focus on movement is often the last thing on a person’t mind. By reminding clients to isometrically contract small muscles, the workout recruits more muscles and therefore burns more calories. Best example: Kegels :)

The second purpose they serve is even more important. Most people only exercise a couple of times a week, which is WAY less than is needed for overall bodily health and weight management. By practicing concentrated isometrics during “non-fitness” times of the day, one can learn how to boost daily energy levels and one’s resting metabolic rate. Kegels are the best example we use, but this includes ab contractions, glutes, gripping the floor with one’s toes, making one’s legs tree trunks.

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