TRYOD Fitness

Butt Out & Squat Correctly September 17, 2017 14:01

The squat exercise is the best functional exercise to do to maintain/improve lower body strength.  But, too often the exercise is not performed correctly.  Many times people fail to butt out.

When doing a squat, try standing behind a chair with your palms on your hips and fingertips touching the back of the chair backrest in front of you.  If the squat is done correctly your fingertips will move away from the chair backrest.  This means that you are performing the proper hip flexion needed to - butt out.

Keep your feet about hip width apart, knees behind your toes and head up looking forward. Use a seat height as a guide for how low to squat down.  But remember, it is more important to squat correctly and not how low you squat!


Stay Healthy,


John O'Donnell, LAT, ATC, CSCS


Don't wait till Monday! July 08, 2017 10:21

Weekends are a great time to start an exercise program - so don't wait till Monday!  For many people Saturday & Sunday are yours to do what you want.  They are also the days that many of us kinda let things slide and maybe indulge in some not so healthy items or practices.

Because of these reasons , the weekend is the perfect time to start an exercise program.  Start with a healthy breakfast Saturday morning and some fun activity like bike riding, hiking or golf.  Then keep it going through Sunday, finishing with a good night's sleep.

This will give you the energy you need for Monday morning and the work week.  Plan out some healthy meals and snacks for the week and time for exercise; and before you know it the weekend will be here again.

Happy & Healthy Weekend,


John O'Donnell, LAT, ATC, CSCS, NSCA-CPT

National Senior Health & Fitness Day May 30, 2017 00:00

If you are a senior and have been waiting for the right time to start an exercise program - this Wednesday is your day!  Wednesday, May 31st is National Senior Health & Fitness Day and the perfect time to start your exercise program.

Tips for getting started:


  • Check with your physician.
  • Start slowly, 5-10 minutes of gentle exercise is a good start. 
  •  Include both aerobic (walking) and strength training (soup can arm curls)in your program.
  • Gradually add or progress your program as tolerated.
  • Forget No Pain No Gain! Exercise shouldn't hurt.
  • Stay with it!  Aim for at least 3 x week.

Gentle exercise on a regular basis is a great way to improve your health and overall life.  For more information contact us at

John O'Donnell, LAT, ATC, CSCS, NSCA-CPT


Memorial Day May 29, 2017 15:33

Remembering all who have served & sacrificed!  

Barefootin' May 22, 2017 21:21

Take off those socks and shoes and exercise your feet to develop stronger more capable feet!  Start with simply trying to spread your toes apart similar to the way we spread our fingers apart from thumb to pinky.

Next try picking up objects (marbles or rolled up tissues) off the floor with your toes and finish with either seated or standing heel & toe lifts.


Healthy Feet are Happy Feet,

John O'Donnell, LAT, ATC, CSCS, NSCA-CPT


Get Up Stand Up! May 15, 2017 22:20

No time to get to the gym or exercise?  Try standing up!  Standing is a full body weight exercise that involves the whole kinetic chain, improves bone density, postural muscles and burns more calories than sitting.



Happy Mother's Day! May 14, 2017 19:13

A happy and healthy Mother's Day - to all moms!



John O'Donnell, LAT, ATC, CSCS, NSCA-CPT