Exercises of the Month - May 2013

The Captain chair is a great abdominal exercise that's more effective than a crunch for the textual abdominal and obliques.

Captain Chair, Beginner:
Place your back firmly against the support, and grasp the handles for stability. Let your feet hang. Stabilize your core by pulling your belly button toward your spine. Slowly raise bent legs, keeping your knees together while bringing your thighs parallel to the floor and lower back down. Perform this movement by curling your spine from the bottom-most portion of your back. Use a controlled, focused movement, avoid swinging your legs up and try to use only the abdominal muscles to raise your legs. Exhale as you lift, inhale as you lower.

Captain Chair, Moderate:
Same as the beginner exercise except your legs are straight instead of bent throughout the movement.

Captain Chair, Advance:
Securely attach the arm straps to the pull up bar. Place your arms into the straps and hold to the top of the straps. Let your feet hang. Using only your abdominal muscles, raise your legs out in front of you until they are parallel to the ground. Then lower to the starting position and begin again.

Caution: Avoid swinging your legs or using inertia to lift or lower legs; avoid arching your back as this may cause injury.

Meet our Personal Trainers:

Bryan Lube
Certifications/Education
Certified Personal Trainer, National Strength and Conditioning Association
Certified Strength and Conditioning Specialist, National Strength and Conditioning Association
Bachelors of Science in Exercise Science, Creighton University

Training Interests
Pushing people to limits that they never thought they had...gradually! Circuit training and sports conditioning

Personal Interests
Writing, playing the piano, tennis, going for walks, exercising

Favorite Quote
Self-respect is the fruit of discipline. Abraham J. Heschel

Darren Stoop
Certifications/Education
Certified Personal Trainer, National Strength and Conditioning Association
Bachelors of Science in Exercise Science, Creighton University

Training Interests
Body building, special populations/injury rehab, sport specific training, general weight loss and fitness

Personal Interests
Sports; mainly soccer and volleyball. Wisconsin sports (Packers, Brewers, Badgers), exercise and nutrition, music (guitar, piano, drums, tenor saxophone and vocals).

Eric Tiarks
Certifications/Education
Certified Personal Trainer, Aerobics and Fitness Association of America

Training Interests
Kettlebells, joint mobility, stretching, yoga, Chinese qigong and Tai Chi. Prefers to work the body as a whole, integrating muscles together to make a fitter, stronger individual.

Personal Interests
Anything, as long as I can continue to learn and grow. Enjoys spending time with his sons.

Favorite Quote
Try not. Do. Or do not!! There is no try..... Yoda

Shaula Heida
Certifications/Education
Certified Personal Trainer, National Strength and Conditioning Association

Training Interests
Weight loss, injury prevention, power lifting, circuit training, plyometrics and functional fitness

Personal Interests
Hiking, playing with her son, hanging out with family, knitting, dancing and cooking.

Favorite Quote
Commitment - it is the combination of desire and discipline, the vulnerability inherent in admitting you want something and the belief that it is worth working toward. True commitment to a person, a cause, your own well being - is the best way to achieve your dreams. What are you going to commit to today?

Tracy Killion
Certifications/Education
Certified Personal Trainer, American College of Sports Medicine
Spinning Instructor, Mad Dogg Athletics
Associates of Science in Health and Human Performance, Iowa Western Community College
Training Interests
Weight loss, circuit training and functional fitness
Personal Interests
Running marathons, traveling, nutrition, trying new recipes, photography and scrapbooking.
Favorite Quote
"It's not a case of getting rid of the butterflies; it's a question of getting them to fly in formation." Jack Donahue

Erin Gesell
Certifications/Education

Certified Personal Trainer, American Council on Exercise

Certified Group Exercise Instructor, Aerobics and Fitness Association of America

Certified Lifeguard, American Red Cross
Masters Swim Coach and Swimmer

Training Interests

Tri-athletes and special needs children

Personal Interests
Reading, triathlons, half-marathons, dark chocolage, traveling, baking with mom, water skiing, almost all team sports and new shoes.

Favorite Quote
One thing I can tell you is, you've got to be free. The Beatles

Steve Campbell
Certifications/Education

Certified Personal Trainer, National Academy of Sports Medicine

Training Interests

Athletic performance enhancement, circuit training, weight loss, boxing, teaching kids how to play sports, helping people become the best they can be

Personal Interests
Camping, fishing, hiking, playing sports, spending time with friends and family, music my dog Bo, exercising and most of all Husker football.

Favorite Quote
There is no elevator to success, you have to take the stairs.