Personal Trainer - Rob Schexnayder

Muscle loss in older adults is called sarcopenia and begins in your 40s. Did you also know that muscle is important for influencing insulin sensitivity, reducing inflammation, and is viewed as a core determinant of a healthy life? The best way to reduce the impacts of sarcopenia is a prescription of resistance training (Metzl, 2026).

Strength and resistance training are some of my specialties and I am over 50, so I understand the importance of this type of exercise for health, longevity, and to assist with activities of daily living.

_____
Metzl, J. (2026, June 23). I'm a sports medicine doctor. Here's how to reduce age-related muscle loss. Watertown Daily Times, A6.

The location for our first Boot Camp Physical Training Session will be at the Shubu Kan Dojo on July 11 at 8:00am. The address is
25863 State Rte 3
Watertown, NY 13601

Boot Camp Information

I am excited to welcome you all to our 2026 Fitness Boot Camp. Over the next 8 sessions we will focus on improving your muscular endurance, muscular strength, cardiorespiratory endurance, flexibility, core strength, and also burning calories. Even though the sessions will be challenging, we will definitely have fun doing them.

Each session will follow a similar format: 1) A brief but intense warmup, 2) Stretching and Joint Rotations, 3) Main Workout, 4) A short cooldown. Our first session will be at the Shubu Kan Dojo; however, we will conduct some workouts at other locations, like Thompson Park, the Fairgrounds, Black River Trail, etc. I will post the location each week (on Friday the day before the session) on Face Book. I will also send out a text with the location.

Please dress in workout clothes, bring a towel, and bring a water bottle. When we conduct a session outdoors you may also want to have sunscreen, bug spray, and/or sunglasses.

Sessions are from 8am to 8:45am on the following days:
July 11, 18
August 1, 8, 15, 22
September 5, 12

I look forward to seeing you all there. Get fit!

-Rob

We support the latest fitness trends!
Every year the American College of Sports Medicine (ACSM) publishes a report listing the top 20 trends for the year as outlined by health and fitness professionals. I am pleased to say that the personal training and group fitness we offer at the Shubu Kan Dojo and Wellness Center align with 12 of the 20 trends!!!!

They are:
#1 - Wearable Technology
#2 - Fitness Programs for Older Adults
#3 - Exercise for Weight Management
#5 - Balance, Flow, and Core Strength
#6 - Exercise for Mental Health
#7 - Traditional Strength Training
#10 - Functional Fitness Training
#11 - Specialized Fitness Training (Boutiques)
#12 - High-Intensity Interval Training (HIIT)
#13 - Group Fitness Classes
#15 - Employing Certified Exercise Professionals
#18 - Outdoor Fitness Activities

Reference:
McAvoy, C., Batrakoulis, A., Camhi, S., Sansone, J., Stanfield, J., & Reed, R. (2025). 2026 ACSM worldwide fitness trends: Future directions of the health and fitness Industry. ACSM's Health & Fitness Journal 29(6), 16-33. https://doi.org/10.1249/FIT.0000000000001110

Boot Camp....get your a$% into shape this summer. Group exercise sessions both indoors and outdoors focusing on full body muscular strength and endurance workout. Your instructor is Rob Schexnayder, retired Army Lieutenant Colonel, Army Master Fitness Trainer Certified, former Headquarters Commander at US Army Ranger School (one of the hardest schools in the Army both physically and mentally), ACE Certified Personal Trainer, and 5th Degree Black Belt in Ryukyu Kempo Karate.

Physical Training Boot Camp is coming!!!
Summer 2026!
Stay tuned to this page for more information!!!
Get fit!

I just finished another class towards a Masters of Science Degree in Sports and Health Science (focus on Exercise and Human Performance).
Seven classes down only five left to go!

Finished so far:
SPHS501: Advanced Exercise and Sport Physiology
SPHS502: Motor Learning
SPHS503: Nutrition for Sports Performance
SPHS504: Advanced Methods of Strength and Conditioning
SPHS505: Sports Psychology
SPHS506: Essentials of Human Performance and Exercise Science
SPHS507: Advanced Biomechanics

Movement is life...it does not matter your age; exercise is vitally important and something often neglected. Whether you are looking to lose weight, get stronger, or simply move better on a daily basis, you should exercise regularly. This will help you physically and mentally.

Sleep = it is an important aspect of your overall health and wellness, and according to ACE is a Core Driver of healthy living. From Certified Magazine, March 2026 edition, exercise supports good sleep habits through the following: 1) increased sleep drive, 2) circadian rhythm regulation, 3) thermoregulation, 4) stress reduction, and 5) mood enhancement.

Book an appointment for a free, no obligation consultation. This meeting is approximately 30 minutes.

Personal Training Initial Consultation A comprehensive consultation session to discuss your health and fitness goals.