The Workout at Adam's Landing

Jennifer Lynn

2009-09-16T12:07:40-04:00

513.721.4888

Jennifer Lynn is an Honors Graduate of Xavier University, Class of 2000. Upon completion of her degree, Jennifer subsequently pursued her certifications for Spinning, Pilates, and personal training. She studied under Mad Dogg Athletics, The Physical Mind Institute, and the National Academy of Sports Medicine. Jennifer is AFP Certified (Aquatic Fitness Professional). Currently, Jennifer is teaching in all these areas while always adding to her education by attending conferences and mentoring notable and respected members of the fitness community.

Licensed Massage Therapy

2007-11-07T14:31:18-05:00

Kyra Eversmann

Kyra is a Licensed Massage Therapist and a member of the American Massage Therapy Association. She believes that massage is a fundamental support to an individual's health and well-being, and can be beneficial for healthy individuals as well as for the injured or chronically ill. Her main priority is to focus on client needs whether it is for relaxation or for relief from chronic or acute tension or pain. Kyra studied medical massage at the SHI Integrative Medical Massage School, and her massage background includes Swedish Massage and Muscle Therapy / Deep Tissue using Myofacial Release and Trigger Point techniques. She is also certified in Sports Event Massage.

Kyra is a Cincinnati native who graduated from Ohio University where she earned a BS in Therapeutic Recreation with a minor in Psychology. As a Certified Therapeutic Recreation Specialist, she has designed, modified, and implemented programs for people with physical and cognitive disabilities. She has worked in a clinical setting at Good Samaritan's Senior Behavior Health Unit, as well as in a community setting through the Cincinnati Recreation Commission's Inclusion and Therapeutic Camps. Kyra has also worked for the American Red Cross as a Health Educator, and is currently a volunteer instructor for several of their course offerings including: CPR for the Professional Rescuer and Lay Responder, First Aid , Babysitting, and Bloodborne Pathogens Training.

In her free time, Kyra focuses on keeping fit for personal reasons as well as for sports. She is an active athlete playing rugby in the Spring, Summer, and Fall seasons with the Cincinnati Kelts Women's Rugby Club, and participates in the Cincinnati Sports League programs.

To schedule an appointment, please call Kyra at
513-304-5812

Susie Crossland-Dwyer

2007-10-29T14:31:06-04:00

Susie Crossland-Dwyer
susie@susiecd.com
513-254-9760

Susie’s passion is helping others realize their potential. After receiving a BA from Miami University, Oxford, OH, Susie co-founded Ikigai, a company that connects individuals to meaningful work. Ikigai’s What Should I Do with My Life? programs do more than just help people find “good” jobs; they inspire people to transform their passions into a practical and purposeful career.

But as a life-long athlete, marathoner and cyclist, Susie recognized that, in addition to living out your purpose in life, maximizing your potential is also about being your healthiest physical self. It was this perspective and Susie’s passion that led her to become a fitness professional.

She is a certified Personal Trainer with ACE (American Council on Exercise), a Group Exercise instructor with AFAA (Aerobics & Fitness Association of America) and a Pilates mat instructor with Mad Dogg Athletics. She holds the highest level of certification as a Spinning™ instructor and has taught hundreds of high-energy classes known for their diverse, inspiring music. In addition, Susie teaches group fitness for the University of Cincinnati & The Hyde Park Studio.

Susie’s objective is to empower clients to reach their physical goals, no matter how seemingly unattainable, through a tailored program of 1.) proven training methods 2.) measurable results and 3.) steady progress.

Joel Wainscott

2007-10-15T21:12:58-04:00

EDUCATION:

B.S. Exercise Science

Joel Wainscott administers a safe and effective workout that can bring results. His philosophy is to listen to client’s struggles and their barriers to fitness and give the motivation, education and fortitude to allow them to reach their highest potential. His programs are based on proven principles of health and fitness. He has over six years of experience training a wide variety of people from athletes, the elderly, those with special needs and the general public.

Joel was born and raised in Cincinnati, Ohio. Being a lifelong athlete, Joel has learned from and trained for a number of respected fitness professionals. He is a graduate of Morehead State University with a degree in Exercise Science and was a member of the Morehead athletic training program. Joel gained corporate experience working for TriHealth at the Proctor & Gamble Fitness facility where he assisted in the training of many business professionals. During his time here, he administered health assessments to other corporations.

Joel has been training at The Workout @ Adams Landing since it was established in early 2005. Since then he has built a very strong clientele through expressing the importance of hard work, commitment and consistency. You can reach Joel Wainscott any time at 513-720-5635.

513.720.5635

Mindy Piles

2007-10-15T21:03:39-04:00

513.721.4888

Education:
BA from University of Kentucky - Exercise Physiology

M.Ed. from University of Cincinnati - Health Promotion

Mindy brings a comprehensive approach to fitness programming. Her philosophy is to assist individuals in adopting a healthy lifestyle that will not only help them look better but feel better and improve their overall health status. With your input, Mindy will develop a personalized program that is tailored to your specific goals. The program is flexible and changes as your fitness level improves. She uses fitness testing to evaluate your progress and provide added motivation.

Mindy has over 12 years experience in the health and fitness field, including managing a wellness program at the University of Cincinnati. At the University she designed fitness program based on fitness assessment and evaluation, and conducted individual and group programs on healthy eating, weight management, stress management and relaxation. Her work there also included developing programs on health promotion / disease prevention for family medicine residents. She understands how to design a program to reduce health risk factors and for people with current lifestyle diseases such as the metabolic syndrome, diabetes, heart disease and osteoporosis.

Mindy's teaching experience at the University of Cincinnati and Thomas More College allows her to incorporate the most up-to-date information into your program. Courses taught include Exercise Physiology, Fitness Assessment & Prescription Writing, Women's Health, Kinesiology, Fitness and Health, and Stress Management. She also teaches on-line classes for the Center for Prevention Studies at the University of Cincinnati.

Mindy enjoys making your workout an educational experience and incorporates behavior change tools that help you make fitness and health a lifelong habit.

Ben James

2007-10-15T11:13:25-04:00

513.721.4888

Ben has been involved in the personal training business since the age of 18. He began training at the Williamsport YMCA in Pennsylvania during his summer breaks at home from Harding University near Little Rock, Arkansas where he studied and received his degree in Sports Management and played baseball for 4 years. Ben stayed at Harding University after graduation to work as the Strength & Conditioning Coach for the baseball and volleyball teams. He then moved to Cincinnati to complete an internship at Brickwise Strength and Conditioning Center and served as Strength & Conditioning Coach for all sports at Wyoming High School. During this period, Ben worked as a Strength & Conditioning clinic instructor at the University of Notre Dame, Michigan State University and the University of Tennessee. After completing his internship at Brickwise, Ben began training with Dr. Ted Lambrinides at his training facilities throughout Cincinnati and Northern Kentucky where he is currently working. Additionally, Ben served as Fitness Director for the Sports of All Sorts Fitness Center in Florence, KY for three years, then moving on to become a personal trainer. During the last two years, Ben has completed his Master’s Degree in Sports Management through the California University of Pennsylvania. Ben is a certified personal trainer through the American Council on Exercise (ACE). He is certified in CPR, AED and Basic First Aid by the American Heart Association.

Ted Lambrinides

2007-10-14T10:25:05-04:00

513.721.4888

Coach Ted Lambrinides has developed the ASAP program through over 26 years of coaching experience in the field. He served as the Assistant Strength Coach at The Ohio State University where he trained numerous Buckeye All-Americans in a variety of sports. Presently, he serves as a consultant to several NFL teams including the Cincinnati Bengals, the Jacksonville Jaguars and the 2005 World Champion Pittsburgh Steelers. He also consults for numerous major collegiate athletic programs including the Ohio State Buckeyes. Ted is also a member of the NCAA speakers bureau where he is a nationally known and leading expert on Ergogenic Aids, Steroids and Creatine use (see link to Cincinnati Enquirer article). Ted's business model was featured in a June 2005 story from The Cincinnati Business Courier.

Cincinnati Post Article regarding former Bengal Doug Pelfrey

Interval Training Workout found on Next Level Fitness Blog

Ted Lambrinides
513.721.4888
email

A Hippie Issue

2007-10-13T21:32:20-04:00

“A Hippie Issue”
Jill Vonderhaar Nader, PT

Many women that embark on an exercise program find that as they start something new they develop not only the general aches and soreness of exercise, but the onset of hip and knee pain. This is can be just the result of increasing activity too quickly or starting on a new form of exercise such as running or weight training, but it can also be a result of imbalances in the muscles surrounding the hip and pelvic area.
No matter if you are a size two or a size 20, a woman’s anatomy is designed more efficiently for childbirth, rather than running marathons. This means a wider pelvis allowing for an increased angle from the front of the pelvis to the knee, called the “Q angle.” This makes our thigh slant slightly inward or more “knock kneed.” On top of our anatomical make up, a woman’s ligaments and supporting structures to their joints are designed to have more natural “give” in the tissue as well. Some recent studies have suggested that there might be a correlation between estrogen levels and female injury rates. Heightened estrogen levels may make a female more susceptible to ligament injuries and lengthened injury healing time during certain phases of the menstrual cycle. The changes in women’s bodies can also lead to weakness in the muscles that stabilize the hip joint and control the motion of the knee joint. Various injuries can develop, ranging anywhere from severe knee and hip injuries such as ACL and cartilage tears to knee cap pain and ITB syndrome (sharp pain on the outer side of the knee, mostly common in runners).
A balanced program that incorporates some basic strengthening and flexibility exercises can help ward off these problems early and allow you to be active longer without pain.
Please use caution with the following exercises; these do not substitute for a thorough medical exam. If you have any pain, please seek appropriate medical care.

Here are a few exercises to try:

1. “Leg Lift with a Twist”
Lie on one side with your legs out straight and your thighs stacked on top of each other. Lift the top leg until it is parallel to the bottom leg, knee cap facing forward.
Slowly turn your thigh so the knee cap faces up towards the ceiling slightly. Lift your leg a few inches higher. Hold for 3 sec. Lower and release the rotation. Repeat 8-10xs. This strengthens the small hip muscles that help to keep your hip stable and align your knee cap when walking or running. If you can’t rotate the thigh comfortably, just lift and lower the leg slowly, knee cap facing forward.

2. “Hip Circles”
Lie on one side, legs stacked on top of each other. Lift the top leg parallel to the bottom leg. Point your foot and “draw” tiny circles in the air (like you were tracing something the size of a grapefruit) by slowly moving the thigh. Pull your navel to your spine and try to keep your trunk as still as possible. The movement should only come from the leg, not the whole body. Repeat 10 small circles clockwise and counter clockwise. As you get better, increase the size of your circles to the size if a beach ball. You should feel all the work in the small muscles in the back of the hip.

3. Foam Roller Massage
Place on side of your hip on a foam roller. Start at the top of your thigh and slowly roll down the roller until you find a tender spot called a “trigger point” along your outside thigh (the IT Band). Hold the roller on that spot for 20-30 seconds (it doesn’t feel good but it really helps!). Release and find another spot down on the outside thigh. Keep working your way down towards the outside of your knee. Repeat on the other side. Foam rollers can be purchased at fitness supply companies or www.pilates.com

Benefits of Core Training for Women

2007-10-13T21:24:31-04:00

Open the pages of any fitness magazine and more than likely, you will find an article on some type of “core training”. Core training is a fitness buzz word that can encompass a wide variety of activities ranging from Pilates, yoga, Stability ball exercises, BOSU ball training and many more. With a promise to “flatten your abs in less than 10 sessions” or give you a six pack that rivals the latest celebrity, many women are drawn to core strengthening programs. The benefits of improving your core strength are well beyond the cosmetic benefits. Understanding how it can improve not only how your body looks, but also how it performs, so you avoid injury, is extremely important for women.
As a physical therapist and Pilates instructor, I have worked with many women of all ages who have been riddled with back pain at some point in their life. It doesn’t matter how fit or unfit they are, due to the design of our bodies, most women are at risk for back pain at some point of their life. Women are designed to have a naturally wider pelvis and typically more flexibility in our joints to prepare for child bearing. This creates excessive movement in the hips and lower back. Add on various stresses to a woman’s body such as the physical demands to stay thin, which sometimes leads to excessive exercising, more women performing in competitive sports from a young age, pregnancy, and body changes associated with menopause and you can see why women are a target for lower back and hip pain.
“The core” as it is referred to frequently, is the group of muscles surrounding the mid section, pelvic area and lower back. These include the upper, lower and oblique abdominal muslces, muscles of the hips and gluts as well as the lower back and pelvic floor.
Whether you are a high level athlete training for a marathon, trying to get back into your pre baby figure or a woman trying to fight the physical changes of menopause, developing a program that includes some core strengthening can be beneficial.
There are many types of ways to train the core and to determine which type of activity is best for you depends more on your lifestyle and interests.
Some good places to start are with group classes or one on one instruction with exercise specialists. Pilates has been noted as the exercise of choice for toning the abs but it also has many other benefits for women because it really retrains how your body moves. This is a good place to start because you can learn some basic concepts on how to align your spine to really be able to target the core muscles properly. The idea behind Pilates is that every movement is initiated with control through the abdominal area so you are always contracting the abs as you are exercising. The concepts you learn about how to hold your spine and how to properly contract your abdominal muscles can then be carried over to other forms of exercise and activities such as running, golf, weight training or even just carrying your children!
Here is an exercise to get you started – if you have any medical issues please consult your physician first before attempting.

1) The “Dead Bug”
Lie on your back, knees bent and feet flat. Find a neutral position of your back, which means your back is not tucked under and flattened completely but also not arched with space underneath your lower spine. Your lower back should be in contact with the floor in a comfortable position. Pull your navel inward to your spine firmly – think about drawing in and up as if you were pulling on a tight pair of pants.
Keep pulling in tightly and raise one leg to 90 degrees with your knee bent. Exhale and raise the other leg up to meet it. Try to keep your abs pulled in as you raise the second leg so your back doesn’t arch away from the floor.
Inhale and as you exhale lower each leg back to the floor, again keeping your abs engaged so your back doesn’t lift. If you cannot keep your back flat to the floor during the movement, just lift and lower one leg at a time until you can build up to both legs.
Repeat 8-10 repetitions.

Pilates, Pulates, Pilots….What is it, really?

2007-10-13T21:19:28-04:00

Pilates, Pulates, Pilots….What is it, really?

Open up any fitness magazine and you will find the latest celebrity claiming she “owes her body to Pilates.” On a recent episode of the new show “The Bionic Woman” a woman threatened her physical prowess by stating that she “didn’t do Pilates for fun.”
With all the buzz about this fitness trend it might help to understand what it is why it helps and why ALL women should incorporate some aspect of Pilates into their fitness regime.
History of Pilates
Pilates was developed by a man from Germany named Joseph Hubertus Pilates dating back to 1912. Joseph originally called his system “Contrology” not “Pilates.” He developed this system of movement after being a sickly child, plagued with rickets, asthma and rheumatic fever. His drive to overcome these ailments led him to explore and practice body building, gymnastics and boxing. He studied Eastern and Western philosophies and forms of exercise, being greatly influenced by Greek and Roman regimens. When World War I broke out, Joseph was interned in a military camp. It is believed that he used the hospital beds to rehabilitate the injured and sick using his movement system. The use of the hospital bed to enhance his exercise system is considered to be the framework for today’s modern day “Reformer.” After the war, Joseph immigrated to the United States. It was on the trip over that he met his wife, Clara. They opened the first studio in New York City, which attracted a wide range of clientele, most notably, the members of the dance community. It was the influx of many famous members of the dance community that helped Joseph’s movement system expand.
What is the Pilates system?
Much of the media promotes Pilates as a gentle form of exercise, which is true, but that does not mean it is easy! The Pilates system consists of floor exercises which can be performed on mats, as well as exercises performed on a variety of specialized equipment.
The focus on the exercises is on recruiting the deep “core” muscles that surround the spine – the abdominals, buttocks, hips, shoulder blades and pelvic floor. Every exercise is performed in a controlled manner with emphasis on “drawing the abdominals in and up.” The result is a tighter, more toned mid section. But Pilates is also more than just an abdominal exercise series. All the exercises promote deep full breathing for relaxation and increasing energy but also focus and concentration for optimal body alignment. Pilates claimed that if you followed his system of movement for 20 sessions you would completely transform your body as well as your mind. Pilates’ theory was that “movement heals” so as you train your body to move correctly and with control, you can undo the bad effects of poor posture, injuries and emotional issues. As your body heals physically it also heals emotionally, promoting the optimal “mind – body” exercise. He was truly ahead of his time!
Who can benefit from Pilates?
Women and men have equal, but different benefits from Pilates. Women especially reap the benefits that Pilates offers by toning the lower abdominal area, as well as the hips and thighs. Pilates exercises are done with resistance so you can do forms of strength training to add muscle and improve bone density. Pilates can balance out your workout program to prevent overuse injuries and improve flexibility.

The month of October is Pilates for Pink – classes will be offered to raise money for the Breast Cancer Research Fund. Contact Jill Vonderhaar Nader for more information.