Certified personal trainer Kim Duke breaks fitness down into one straightforward formula: Activity + Intake + Rest. With practical tips for strength, nutrition, hydration, stretching, and sleep, this guide offers an achievable year-round approach to staying healthy and injury free.

Rev. Suzy Woo explores November’s deeply emotional astrology — from Jupiter’s retrograde in Cancer to Mercury’s mischief — and how each sign can find opportunity, reflection, and healing this season.

Certified Personal Trainer Kim Duke explains how strength training can combat muscle and bone loss, improve metabolism, and enhance quality of life during menopause.

Suzy Woo shares how Scorpio’s introspective energy and November’s retrogrades invite healing, truth, and emotional growth for every sign.

Certified Trainer Kim Duke explains how improving your breathing technique enhances core strength, posture, and pain-free performance.

Astrologer and holistic psychotherapist Suzy Woo explores how Pluto’s transformative energy and Scorpio season reveal truth, healing, and empowerment.

Boost your sleep naturally by eating the right foods at the right times of day.

From eclipses to the October 7 Libra full moon, Suzy Woo guides readers through powerful astrological shifts calling for balance, reflection, and renewal.

The specialized mobile unit makes early lung cancer detection more accessible, with screenings available by appointment through Roswell Park.

From Pilates to modern training, core strength remains the foundation of movement, balance, and performance at Core Performance Fitness in Ellicottville.

A first-of-its-kind wellness retreat brings yoga, spa therapies, and relaxation together in the heart of Ellicottville.

From eclipses to retrogrades, September’s astrology invites reflection, healing, and gratitude—plus a powerful opportunity to align with your highest self.

From protein-packed breakfasts to smarter lunchbox swaps, these nutrition tips help kids stay focused, fueled, and ready to learn all school year long.

Cortisol, the “stress hormone,” plays a major role in menopause symptoms, weight gain, and overall health. Here’s how to manage it effectively.

Discover how functional strength training builds everyday movement confidence and reduces pain at any age. Tips from certified trainer Kim Duke of Core Performance Fitness in Ellicottville, NY.

Learn why beer is the drink of choice for many runners post-race—and how it might offer more than just a refreshing reward.

Registration is open for the 2025 EA2EVL Fondo, a 42-mile charity bike ride from East Aurora to Ellicottville on October 4. Ride through fall foliage, support the Erie Cattaraugus Rail Trail, and enjoy a finish line party at Holiday Valley

June brings uplifting cosmic energy, starting with a healing full moon in Sagittarius and culminating in the luckiest day of the year as the sun meets Jupiter in Cancer.

Boost your golf swing power and protect your back with three core-strengthening exercises from certified trainer Kim Duke. Perfect for golfers of all levels

Big shifts are ahead as Jupiter enters Cancer on June 9, marking a powerful new cycle of emotional growth, creativity, and family-focused transformation. Whether you're planning a business, a baby, or a fresh start, now is the time to align with your highest good.