By Ryan Unverzagt May is the perfect month to initiate an exercise program if you have slacked lately. The weather starts to cooperate better which favors more outdoor activities. Walking, bike riding, hiking, jogging, or even rollerblading are fun things to do this month. I encourage you to get outside but if not, I have a great exercise for your core. This one’s called the Fit Ball Crossover Crunch. I find it helpful to use a ball that is a size smaller than the one you normally would use. A 65cm ball is my usual size, however, I’m using a 55cm for this exercise because a smaller ball will keep you closer to the ground for stability. You need your opposite hand and foot touching the floor while performing this exercise. If a bigger ball is used, you might not be able to reach the ground and there’s a good chance you’ll fall off! To start, lay on top of the ball with it placed on your mid-to-low back. The ball should curve along the lumbar and lower thoracic vertebrae. Keep your opposite foot and hand in contact with the floor while the other leg is straight and parallel to the ground (figure 1). You should have your other elbow bent with the hand behind your head. Bring your elbow toward the opposite knee (from the straight leg) to “crossover” to the middle. Focus on contracting your abdominals to help bring your shoulder toward the center for a slight rotation (figure 2). During this movement, the ball should not roll. To finish, slowly release tension on the abs to bring your elbow and leg back to the start position. Finish 20 reps with the same side before you switch to the opposite arm/leg combo. Don’t try to alternate sides, this…
by Ryan Unverzagt Spring is in the air and hopefully that “snowsleetfreezingrain” storm that plundered the east coast a month or so ago is a distant memory. April is one of my favorite months because the weather is usually making a turn for the better (my birthday is in April too!). If you like the warmer weather, chances are you will be spending much more time outside, which means less time at the health club; but don’t let your fitness routine melt away like the winter snow! If you are a weekend warrior who loves to compete in various sports throughout the year, or just an Ordinary Joe who’s looking for something new, you should consider adding plyometrics to your exercise program. Plyometrics is a form of jump training that has been proven to increase the muscle’s ability to produce power. Why is this important? An increase in power results in an increase in speed, strength, or a combo of the two, which means you will have an advantage over your competition and be lighter on your feet. Another benefit of plyometric training is it can be performed outside (where it will soon be nice) with minimal equipment needed. There are a few things to remember before even trying plyometric exercises – age, strength, body weight, previous injuries and training experience. Because of the intense nature of plyometrics, the National Strength & Conditioning Association (NSCA) recommends a lower-body strength prerequisite before starting any jump training. A person must be strong enough to free-weight squat at least 1.5 times their own body weight. For example, a 180 lb person must be able to squat a minimum of 270 lbs! Don’t worry; you will need about six months of progressive resistance training to reach this strength guideline. The minimum age requirement depends…
By Ryan Unverzagt Welcome back to another edition of “From the Trainer!” Let’s keep the fitness momentum rolling into March with another simple but effective exercise called the Single-Arm Dumbbell Press. You might be wondering, “Why use just one dumbbell?” The main reason for only a single DB is to create a balance mismatch which requires your body to automatically activate your spinal and abdominal muscle groups during this exercise. It’s also great for the shoulders, trapezius, rhomboids, and triceps. To start, stand with your feet shoulder-width apart. Hold the DB palm forward and away from the shoulder with your wrist directly above the elbow. This position alone will unconsciously activate “the core”, however, still focus on keeping the abdominals tight while pressing the DB overhead. Notice the finish position of the DB. The inside edge should be in line with the top of your head. The pressing motion is like an arc pattern, going from wide at the bottom to more narrow at the top toward the midline of your body. The wrist should always stay aligned above your elbow to prevent possible injury to the elbow, shoulder, or even worse, your head! Slowly lower the DB back to the start position by following the arc pattern. Try at least two sets of 12-15 reps per arm. If the DB is in your left hand, your abdominal and spinal muscles will be working harder on your right side because the resistance is uneven along the spine. The opposite arm (uninvolved one) can be relaxed at your side or the hand can be placed on your hip or abdominals. This will remind you to keep them flexed throughout the exercise. Avoid bending or twisting your torso during the press. The single-arm DB Press is a great exercise to include during…
By Ryan Unverzagt I hope everyone had a successful January. It takes some time and discipline getting used to a new habit (I’m talking about exercise), so don’t give up. This month’s exercise is the bench press. It targets the pectoralis majors & minors, anterior deltoids, serratus anterior, and triceps. There are many variations to the bench press. However, this one is performed on a flat bench using a free-weight bar. Standard Olympic bars weigh 45lbs without any weight plates on them. If you are trying this exercise for the first time, you now have a reference point when deciding how much resistance to use. It’s also a good idea to have a spotter ready in case you need assistance. Lie on your back with the hips, shoulder blades & head in contact with the bench. Knees are bent 90 degrees with feet flat on the floor. Grab the bar on the rack with a slightly wider than shoulder-width grip. The bar should be directly above eye level. Lift the bar off the rack and position it over your upper chest (Figure 1). Slowly lower the bar toward the bottom portion of your chest (Figure 2). You can either touch the bar to your chest or stop a few inches above, but do not bounce it off the chest! Without pausing at the bottom, push the bar up and slightly back toward the rack to finish with the arms straight. The bar should be directly above the upper chest and shoulders. Remember to keep your hips in contact with the bench during the upward phase. If you find that you need to arch your back to lift the bar, you have too much weight on it! Try 3-4 sets of 7-12 reps with moderately heavy weight if you want…
By Ryan Unverzagt 2025 has come and gone. Take a moment to reflect back on this past year. Did you accomplish the things that you said you wanted to do? Did you actually stick to those New Year’s resolutions you had made for yourself? More than likely, the answer is probably not. Why? It might be because you set unrealistic goals, especially when the focus is on exercise. It’s time to start putting those New Year’s fitness resolutions to work again. If you were lucky enough to receive a “fitness gift” as I recommended in my last article, now is the perfect time to put it to good use. Did you know fifty percent of people who decide to start exercising will drop out within the first six months? Why does this happen? Because it does take a little effort and worth-while time to develop a habit. I have a few ideas that can set you up for success this year. Losing weight and getting in shape is at the top of the New Year’s resolution list. The first step in successful goal setting is to write it down. This seems too obvious, but post your goals where you can see them every day: on the fridge, front door, bathroom mirror, framed on your work desk, or even set them as a screen-saver on the computer. The more often you see your goals, the better your chances of taking action. The second step of goal-setting is to be specific. “Lose weight” is a good goal, but how much? A conservative approach is to figure losing one pound a week. Too many times, we get caught up on the end result and forget that we can control what we do to get there. The little things we do along the way…
By Ryan Unverzagt Wow…It’s hard to believe that 2025 is almost over – thank God. This year has dragged on for what seems like forever. However, now it’s time to celebrate the holidays and time to find that perfect gift. If you are one of those people who struggle to think of gift ideas, you should consider something fitness-related. Here are a few things that I recommend: Heart Rate Monitor: This is a tool that I think everyone should own. Heart rate monitor prices can vary anywhere from $30 to well over $300 depending upon the brand and type. The best thing about having one is that it will track the intensity of your workout no matter where you exercise! You don’t need to rely on a cardio machine at the health club to check your heart rate. It’s also easier than stopping in the middle of your workout to feel your pulse and count while watching the clock. Exercise Ball: (A.K.A. Fit Ball, Swiss Ball, or Stability Ball) I’m talking about the big ball you can sit on at the office or perform multiple exercises for the “core”. However, you can do much more than abdominal exercises with a Fit Ball such as squats, stationary lunges and pushups. Every ball should have an exercise sheet included to show you how to use them. They also come in different sizes and colors, so which one should you buy? Most manufacturers will have a size chart printed on the side of the box. The American College of Sports Medicine recommends these sizes for height: 4’8” – 5’5”……….45 cm Ball 5’6”- 6’0”………..55 cm Ball (most common size in stores) 6’1” – 6’5”……….65 cm Ball (most common size in stores) Taller than 6’5”…..75 cm Ball Prices for exercise balls vary from $20 (typical)…
By Ryan Unverzagt Welcome back faithful readers! I’ve decided to skip the regular “Exercise of the Month” in this issue of the OTC to focus a little more on food and nutrition. I have addressed this in previous years around the holidays and I think it is a good reminder as we head to the Thanksgiving Day table. Admittedly, November can be a difficult month to control our eating habits with football and tailgating season in full swing and the aforementioned Thanksgiving holiday right around the corner. It’s the time of year when we seem to let our eyes and stomach get the best of us and give into temptation. So, what advice can I give you to stay on the fitness track this month? Put down the fork and back away from the table! Just kidding, but we could all use a little bit of will-power when it comes to eating. I think the biggest issue to address first is portion control. Eating the correct amount of food can save you a ton of calories. Sounds easy enough, right? Let’s review how much a serving size actually is: 1 fruit serving = 1 small to medium fresh fruit, ½ cup canned or fresh fruit or fruit juice, ¼ cup dried fruit 1 vegetable serving = ½ cup cooked veggies or vegetable juice, 1 cup raw veggies 1 starch serving (carbohydrate) = ½ cup cereal, grain, pasta, or starchy vegetable such as corn, potatoes, beans; 1 slice bread, ¾ to 1 ounce snack food 1 dairy serving = 1 cup milk, ¾ cup yogurt, 1 ounce cheese (about the size of 4 dice), ½ cup ice cream or pudding, 1 medium egg 1 meat serving = 3 ounces chicken, turkey, shellfish, beef 1 serving pumpkin pie = 1/8 pie and…
By Ryan Unverzagt Bodyweight training is nothing new, but I would like to discuss how you can integrate this type of training in your fitness routines. For centuries, man utilized his own bodyweight as a means to get stronger for battle which is one reason why our military still uses this type of training today. Bodyweight training uses the forces of gravity as a means of resistance without the need for barbells, dumbbells, kettlebells, etc. If you are searching for a change in your exercise routine, just try using your own bodyweight. The best thing about training this way is that you can do it anywhere. No more excuses of why you didn’t get to the gym this week. Below is a sample bodyweight workout: Jumping Jacks…………….. 3 x 50 repetitions Squats……………………… 3 x 25 Mountain Climbers………… 3 x 50 Pushups……………………. 3 x 20 Sit Ups……………………… 3 x 25 Front Hover (Plank)………. 3 x 30 seconds Alternating Forward Lunge… 3 x 24 repetitions Squat Jumps………………… 3 x 15 Let me explain a few of the exercises above. Mountain Climbers are performed in the pushup position by bending your hip and knee with one foot forward and underneath you while the opposite leg is straight. Bodyweight should be evenly distributed through each hand and foot. Next, switch foot positions rapidly by “jumping” and alternating the landing position. Try to keep your hips level with the rest of your body. Arms stay straight as your feet do the work. Each alternation counts as a repetition. Make sense? I hope so because that’s a hard one to describe on paper. The Front Hover or Plank is similar to the pushup position except that you will support your upper body with the forearms (elbows directly under the shoulders) and your feet together. Try not…
By Ryan Unverzagt Since September is National Aging Healthy month, I feel the need to discuss a few reasons why exercise (particularly balance) becomes even more crucial to our well- being as we age. Balance naturally declines with age due to a variety of contributors. Factors such as the vestibular system (inner ear), medications, vision, nervous system, blood pressure, muscle mass loss (sarcopenia) and decline in strength can all effect our balance and coordination. Falls can be life changing for the geriatric population. These mishaps are one of the major reasons why the elderly ultimately end up in a care facility such as a skilled nursing facility or nursing home. On the bright side, exercise and balance training, like the one featured in this article, can help prevent a potential catastrophic event later in life. More importantly, balance training will improve reflexes, coordination, and spacial awareness, which will translate to maintaining independence and better quality of life. September is one of my favorite months because college and pro football are in full swing. Athletes have been grinding it out for the past month and a half in training camps and the weight room. Now is their opportunity to showcase their talents to the world. I can only hope that you can find that same type of motivation to keep working hard on your health. Think of how exercise makes you feel better. You have more energy, sleep soundly, stress less, and think clearer, but more importantly, you have more confidence and happiness in your life. If these benefits don’t get you going, I’m not sure what will! This month’s exercise is called the Bosu Balance Single-Leg Abduction. A great challenge for balance and concentration. You want to get comfortable standing on top with both feet before attempting just one. This exercise…
By Ryan Unverzagt This month’s article is for all of you hard-core fitness enthusiasts who constantly workout to the point of no return. Don’t get me wrong, I promote physical activity on most, if not all days of the week. These activities can include leisurely walks, bike rides, roller blading, or taking the family to a water park. However, structured exercise (in which there are specific, measurable parameters such as intensity, duration, sets and reps) should be performed in moderation to prevent overtraining. There are very few personal trainers who will admit that more exercise is not always better. Rest and recovery are probably the most overlooked aspects of any fitness program, even above flexibility. A little bit of R & R is important because you want to prevent needless injuries, burnout or staleness, and avoid the overtraining syndrome. Here is a list of symptoms associated with overtraining: Performance plateau, followed by decreased strength & endurance Decrease in lean body mass Decreased appetite Less energy & desire to exercise Irritability Interrupted sleep patterns Excessive muscle soreness Increased heart rate at rest and during exercise Without adequate rest, there will not be positive adaptations to exercise. Exercise is a stressor to the body, so what you do between workouts is just as vital as what you do during your workout. During that time between exercising, your body is trying to regenerate, recover, and ultimately adapt to handle the physiological stress placed upon it. Just because you had an awesome workout doesn’t mean you should sabotage it by not taking care of yourself until the next workout. Overtraining is a serious issue for the extreme exerciser. Here are a few suggestions for meaningful rest and recovery: Nutrition: This is the first thing you need to address. It’s true that you are what…
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