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Heather Curry Fogle

@sonoswell

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433

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CSCS (Certified Strength & Conditioning Specialist), owner KBPerformance, PN1Nutrition, RDCS (Reg. Diag. Cardiac Sonographer), RVT, 12KPromoterLe-Vel

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If you want to live different - you have to train and fuel your body differently. If you are ready for a change - now accepting nutrition and training peeps. Training for movement and muscle - quality of life. Train from the very beginner to the life long athlete that wants to perform better Kevin Baker and I are ready to help you reach your goals. KB Performance Training #kbpbabb #kbppower #survivaltraining #trainlikeanathlete #55yearsyoung taken in Treasure Island, Florida by @sonoswell

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8 months ago

More pics from the fun in Nashvegas this last week for work with
Amazing Steven Diana Hall and Jasmine Kearns. It was sunny and beautiful. Kevin Baker planned on lots of golf while I was gone…alas it rained and rained some more 😱 on Treasure Island.

They put us up in the cutest Dolly themed hotel The Graduate. Absolutely adorable!

I work for an amazing company truly trying to make a difference in the lives of seniors…helping them achieve quality years of life❤️❤️❤️

I ❤️Echo and my echo peeps by @sonoswell

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8 days ago

Taking the Tank M1 outside and adding some versatility to my workout! 💪☀️

Push, pull, upper body, lower body, core, lateral, rotational @… total-body training with endless ways to mix it up. And getting to enjoy the Florida sunshine while I’m at it? Well almost sunshine 😉 Even better. 😎

Keep moving. Keep challenging your body. Keep it fun! 💪

#TankM1 #TotalBodyWorkout #OutdoorWorkout #StrengthTraining #FunctionalFitness #FloridaSunshine #FitnessMotivation #StayActive KB Performance Training taken in Treasure Island, Florida by @sonoswell

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13 days ago

One of the best ways to stay strong and capable as we age? Don’t always do the same things. 💪

Mixing up your workouts keeps training fresh and fun, but it also challenges your body in different ways and helps maintain a wider range of movement capabilities.

Today’s challenge: rope climb… no feet. 🧗‍♀️
All upper body and GRIP.

Pulling your own body weight up a rope is a completely different challenge than lifting a barbell or dumbbells. It demands back, shoulders, arms, core, coordination and a whole lot of grip strength.

I love lifting heavy, but I also want to keep doing the things my body is capable of doing. Strength isn’t just what you can lift…it’s what you can DO.

Keep lifting. Keep climbing. Keep trying different things. Keep your body guessing and, most importantly, keep it capable. 💪🔥

#StrengthTraining #RopeClimb #GripStrength #FunctionalStrength #StrongWomen #FitOver50 #KeepMoving #AgeStrong KB Performance Training taken in Treasure Island, Florida by @sonoswell

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14 days ago

Apparently Eleanor has decided to channel her inner Rocky and just eat the eggs RAW. 😂🥚💪

I love eggs as a nutritional powerhouse…but for the record, you absolutely do NOT have to eat them like this! 😂

Eggs pack a lot into a little package:
🥚 High-quality complete protein with all 9 essential amino acids
💪 Leucine and other amino acids that support muscle maintenance and growth
🧠 Choline for brain and nervous-system function
👀 Lutein & zeaxanthin for eye health
☀️ Vitamin D, plus B12, selenium and other micronutrients
❤️ Healthy fats along with all that protein

And actually, cooking eggs is the better choice—it greatly reduces the risk of foodborne illness, and cooked egg protein is more digestible and bioavailable than raw egg protein.

So eat your eggs…scrambled, fried, poached, hard-boiled, omelet-style—whatever makes you happy. Eleanor Fogle KB Performance Training @kbpnutrition @kbpbabb @youarewhatyoueat @healthychoices @eattofeelamazing taken in Treasure Island, Florida by @sonoswell

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21 days ago

🔥 45-Minute Tank Sled Workout 🔥

Got a great full-body workout in today using the Tank resistance sled. One of the things I love about the Tank is that the harder and faster you push or pull, the more resistance it gives you. 💪

Today’s workout:

➡️ Chest press + row — 4 rounds
• 1:30 each exercise
• 30 sec rest between sets

➡️ Lateral crossover — 4 rounds each direction
• 30 sec rest
(Not shown in the video, but definitely felt! 😂)

➡️ Shoulder press + pull — 4 rounds
• 30 sec rest

➡️ Y-pulls + chops — 4 rounds
• 10 Y-pulls
• 5 chops each side
• 30 sec rest

About 45 minutes total, and that was plenty! 😅

Sled work is such a great combination of strength, conditioning, core stability and functional movement without needing a ton of complicated equipment. And by changing the direction of the push or pull, you can hit the body in completely different ways.

Strength doesn’t always have to mean lifting a barbell. Sometimes pushing and pulling something that really doesn’t want to move gets the job done just fine. 😂💪 #kbpbabb #trainlikeanathlete #movemore #quailtylifevsquantityoflife taken in Treasure Island, Florida by @sonoswell

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a month ago

🍑 Don’t be afraid to load your hip thrusts!

Today: 4 sets × 8 reps at 165 lbs, with a 3-second hold at the top of EVERY rep. 🔥

If you’re new to hip thrusts, you don’t need to start with a barbell. Start with body weight, then progress to a dumbbell or weight plate across your hips as you get stronger.

But don’t shy away from adding weight! Your glutes are stronger than you think. 💪

Muscle needs a reason to grow, and progressive overload is one of the best ways to give it that reason. Gradually increasing the weight, reps, or difficulty over time challenges the muscle to adapt and get stronger.

Start where you are. Nail the form. Then progressively LOAD those glutes! 🍑💪

#HipThrusts #GluteStrength #ProgressiveOverload #StrengthTraining #StrongWomen #BuildMuscle #kbpbabb KB Performance Training taken in Treasure Island, Florida by @sonoswell

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a month ago

Don’t underestimate the Bird Dog! 💪

It may look simple, but this cross-body (contralateral) exercise does a LOT:

🧠 Improves cross-body coordination — opposite arm and leg working together
💪 Builds deep core and spinal stability
🍑 Activates the glutes
🦴 Strengthens the small stabilizing muscles along the spine
🏃‍♀️ Reinforces the opposite arm/opposite leg pattern we use for walking and running
⚖️ Improves balance, proprioception, and pelvic stability
💪 Challenges shoulder and scapular stability

The goal isn’t just to lift your arm and leg — it’s to keep your trunk and pelvis stable and resist rotation while you do it.

Simple exercise. Lots of benefits. ❤️ #kbpbabb #crossbody #core #happyshoulders #happyhips taken in Treasure Island, Florida by @sonoswell

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a month ago

Simon is home ❤️❤️❤️ Wonderful birthday present having Eleanor and Simon here. Sushi and family fun for a perfect 56th trip around the ☀️ by @sonoswell

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2 months ago

56 today and flipping better than ever. Nutrition, movement and sleep for the W. Never stop moving. Keep building a better you @. No matter where you are in your journey you can improve, you can build muscle, you can feel your best. I believe in you. I believe in me. Woo woo! Here is to another amazing year ahead full of challenges, adventure, love and laughter with Kevin Baker. #56andfabulous #keepflipping #musclematters #movementmatters #trainlikeanathlete taken in Treasure Island, Florida by @sonoswell

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2 months ago

🔥 Back to the Norwegian 4x4 for VO₂ max 🔥

It’s been a while since I’ve done and posted about the Norwegian 4x4 protocol that Dr. Rhonda Patrick frequently references for improving VO₂ max and cardiovascular fitness — and today was a little extra special because it was my first 4x4 since having PRP treatment on my right heel! 🙌

Today’s workout:
🏃‍♀️ 5-minute walk to warm up
🏃‍♀️ Jogged 1 mile
🔥 4 minutes running HARD
🚶‍♀️ 3 minutes walking for active recovery
🔁 Repeated the 4-min run / 3-min walk for 4 rounds

The goal during those 4-minute intervals is to get your heart rate up around 85–95% of max — hard enough to really challenge your cardiovascular system, but not an all-out sprint.

VO₂ max is basically a measure of how well your body can take in, transport and use oxygen during exercise. It’s a powerful marker of cardiovascular fitness and is strongly associated with health, functional capacity and longevity.

After having to give my heel some attention, it felt REALLY good to be able to get back out there and do this again. ❤️

Of course, choosing Treasure Island at 2 in the afternoon for my comeback may not have been my brightest idea. 😂🥵🌴☀️ I am absolutely SOAKED!

Workout complete. Now drinking my SALTT electrolytes and replacing some of what I just sweated out. 💦🧂

Strength matters. Muscle matters. And so does training the heart and lungs. I want ALL of it as I get older. ❤️🫁💪

#Norwegian4x4 #VO2Max #CardiovascularFitness #Longevity #PRP #BackToRunning #FitnessOver50 #StrongWomen #TreasureIsland #TrainForLife
KB Performance Training taken in Treasure Island, Florida by @sonoswell

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2 months ago

Strength isn’t about proving anything to anyone else. It’s about investing in the future version of yourself.

Every workout is another deposit toward better health, stronger bones, improved balance, and staying independent for decades to come.

Today’s focus: deadlifts.
PR 244# - 2x Bodyweight
What did you train today? 💪 #56andfabulous #kbbabb #trainlikeanathlete taken in Treasure Island, Florida by @sonoswell

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3 months ago