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

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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. 

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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
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email

“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

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?


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.

Here Comes the Bride: Tips for looking your best on your big day



As I prepare to celebrate my one year anniversary, I thought it would be helpful to share some things I learned along the way to look and feel your best on your wedding day.
There is so much pressure in the bridal industry to be the most beautiful bride, the thinnest bride, the bride with the most expensive, elaborate wedding.  All this pressure can just add to the day to day pressures of planning a wedding while trying to live your life as normally as possible.  There are a few things you can do to prepare yourself physically and mentally to keep you calm and feeling great on your wedding day.
1.    Keep a budget and stick to it when you are planning. There are many books that can help you cut corners without compromising quality. 
2.    When buying your dress, be flexible. That $3000.00 halter dress may look great in a magazine but not great on your physique.  Work within a wide range of dress styles and prices. You will be surprised that your “dream dress” might not be anything special on the rack but looks fabulous on you! I found my dress on a close out rack for $200 after searching through all the couture lines.
3.    Buy a dress that fits you RIGHT NOW – try not to envision you in this dress after you lose 10 or 15 pounds. You can always have your dress altered down, but most dresses don’t look good being too tight.
4.    Take care of yourself. Schedule regular workouts into your calendar and stick to them.  If you don’t know where to start, hire a trainer to get you on the right track. Many trainers are happy to set up with a one time program that you can do on your own for a reasonable fee.  If you have flexibility in your budget, try to hire a trainer for the month or two before your wedding.  As the day draws nearer, you will find that you have less time to think about your day.  Hiring a trainer allows someone else to do the “thinking” for you and they might also push you a little harder than you would on our own.
5.    Take a mental break from the planning at least one day a week. I found it helpful to take a yoga class one day a week. It not only helped to stay relaxed, but also helped to remind me what is really important during this time. Many yoga and Pilates instructors will meet you and your wedding party the day of your wedding for a pre wedding class. This could help you stay calm and focused to prevent a “Bridezilla” incident.  Yoga teaches you deep breathing exercises which come in handy when you have a hundred or so people staring at you as you walk down the aisle!
6.    Stand up tall – your pictures will look much better with good posture and you will thank yourself later. Practice your posture as much as possible.
7.    Above all, have fun and remember that despite all the craziness and stress, the only thing that matters is you and your husband and starting your new life together. No one will remember the flowers or the cake, just the great time they had celebrating this special time with you!

A few exercises to tone you for the big day:

1.    “Rowing”(for your back)
Take one end each of an exercise band of medium to heavy resistance.  With the band around something stable, pull both ends of the band towards you, squeezing your shoulder blades together tightly. Hold 5 seconds. Do 3 sets of 10-12 reps.

2.    Shoulder Raises (for the sides of your shoulders)
       Using a 3 or 5 # weight in each hand, stand up tall and slowly raise your arms out to your sides into a “T” position. Do not go any higher than shoulder height.
Lower and repeat 3 sets of 10-12 reps.

3.    Triceps Extension (for the back of your arms)
Hold a 3 or 5# weight in one hand. Bend your knees with one leg in front of the other and balance with the other hand resting on a bench or chair. Lean forward from the waist with a straight spine and your abs pulled in tight.  Pull the arm with the weights to your side, elbow bent. Slowly straighten your elbow behind you squeezing your triceps (back of the arm). Hold 5 seconds. Repeat 10 on each side for 3 sets.

Please do not attempt if you have an injuries. Always contact your physician before attempting if you are unsure if you can start.

Jill Vonderhaar Nader is the founder and owner of PrehAB Pilates and Physical Therapy, LLC.
With over 10 years experience as a physical therapist and certified Pilates instructor, Jill Vonderhaar Nader has spent much of her career evaluating and correcting movement dysfunctions. She regularly has been the physical therapist of choice for many local orthopedic surgeons, neurosurgeons, chiropractor and osteopathic physicians to rehabilitate their patients. Many people who have been written off as “unfixable” have been able to live normal healthy lives after undergoing a combination of manual therapy and exercise under her supervision.   It was out of this experience that she developed a passion for fitness and improving clients’ lives through Pilates and exercise.
Jill served as the physical therapist for the Performing Arts Medicine Program at Spectrum Rehab where she treated and taught Pilates based exercise to members of the Cincinnati Ballet, Cincinnati Symphony and multiple Broadway performers.
Currently, she provides Pilates based exercise to the Cincinnati Bengals as well as professional golfers and other NFL players. She is a consultant for several NFL trainers and physical therapists in helping them incorporate Pilates based exercise into their practice.
“I have developed such a passion for training people using a Pilates based approach because I have seen how effective this program is. It truly changes the way people move and feel, so they can avoid injury and keep doing the activities they love to do for a longer period of time. Joseph Pilates’ mantra was “Movement Heals.” I truly believe this because I have witnessed it. When your body moves fluidly, without pain, you feel better and look better. As your body FEELS better it effects other areas of your life as well – improved relationships, improved work ability and improved mood.
Our society today is living longer and many people are active well into their 70’s and 80’s.  Adults today have a growing interest not just in living longer, but living BETTER longer. 
Adding Pilates to your program is essential for improving your fitness level. It creates a strong center or “core” that not only makes you stronger but makes you look better. It gets rid of the “pouch” and “saddlebags” that can progress with aging by toning and strengthening the body’s core, which consists of the abdominals, buttocks, hips and shoulder blades.
Vonderhaar Nader’s approach to fitness and Pilates is based on safe movement that challenges your body. Her vast knowledge of proper body alignment and correct movement will ensure a safe and effective workout no matter what your fitness level is.
Jill is accepting appointments for private and group training for adults and teens. Please contact  her for more information at JCV3110@aol.com.

One of Cincinnati's fastest growing personal training centers is "The Workout@ Adam's Landing", located on the eastern outskirts of downtown Cincinnati with beautiful views of downtown, the Ohio river and northern Kentucky. The Workout@ Adams Landing is centered at the base of the condominium tower at 900 E. Pete Rose Way, Cincinnati 45202. "The Workout" is a top notch facility with all of the latest equipment used in the fitness industry. This is an ASAP Athletic Strength And Power facility and follows the training guidelines established by Ted Lambrinides Ph.D.. The facility boasts 3200 square feet of training space where over $100,000 of training equipment awaits the trainee. Email Ted Lambrinides or Doug Monaghan or call for a training session at The Workout@ Adams landing 513.721.4888

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