“I don’t feel pain in my neck and shoulders any more!”

It’s a proven fact that people feel so great when proper alignment and healthy movement patterns are encouraged.

It brings me such joy to hear:

  • “My back doesn’t hurt!”
  • “My posture is improving!”
  • “I don’t feel pain in my neck and shoulders!”
  • “I’m running faster, turning quicker, lifting heavier!”
  • “I am flexible and I am feeling AWESOME!”

Are you looking to increase range of motion?  How about decreasing muscle tightness and soreness?  Would you feel better with improved muscle flexibility and joint stability? Did you ever wonder how to achieve better core strength?  Can your balance be better?

If you said yes to any of these questions, you need to try a “MOTR” class!  “MOTR” stands for “movement on the roller.”  Working on the MOTR enables activation of multiple muscle groups.  It delivers strength, flexibility, and cardiovascular benefits.

Looking for a different time and day for MOTR?  Private lessons are available and semi-private classes are now forming! Click here to contact.



Question: “Hey, where can I box that’s not my boyfriend’s gym?” Answer: OVOX GYM AND TRAINING CENTER

If there is a key to getting in shape, it consists of finding a way to workout that doesn’t feel as if you are going to work. As a student of many self-defense disciplines since the age of 12, I trained in Boxing and Kickboxing several years starting in my early twenties. Though I never competed as a boxer, I was a sparring partner for those who did fight on the amateur circuit. It was the most intensely physical training I ever experienced.

After realizing the lack of places for women to go to learn Boxing and self defense while being emotionally empowered, I began teaching self defense/awareness classes. This led me to create “Defend “Til The End”- a women’s self defense and empowerment program created for women by a woman. I provided seminars covering women’s self defense and rape prevention/intervention programs because most self defense courses are created by men, and a lot of women are intimidated by the attitude that prevailed there-even in a place of learning. One of the most important things I’m most proud of about my training style which uses Boxing and Kickboxing fundamentals, is the comments I get from my clients about how much better they feel about themselves, how much more confident in their own skin they feel….THAT’S what it’s all about. Improving yourself and improving your skills. Never stop learning, never stop growing and you will stay strong in your heart and mind.

I currently train with professional fighters- there is no question about it-Boxing is a complete fitness program. It provides you with a holistic workout :strength, aerobic, conditioning, weight loss, and total body focus. It is no wonder why Boxers are the among the best conditioned athletes in the world!

There is no better time than now to start training!! Guaranteed to burn calories and fat, Sign up for an incredibly efficient workout-tone your ENTIRE body, learn valuable self defense moves, take out stress and aggression. Let’s face it, sometimes the best way to release stress after a hard day at work is some intense physical activity- “its an excellent release to beat up your boss on the pads-not you Stu- we love you!” 🙂

Speaking from experience, when you put yourself through a program that DOES really challenge you and you finish it that alone boosts confidence dramatically because you’ve accomplished something and that’s something to be proud of!


Cathy is available for one on one boxing and Cathy is one of the teachers of our OBOX classes

Flexibility is the key that unlocks fitness

“IF I HAD KNOWN I WAS GOING TO LIVE THIS LONG I WOULD HAVE TAKEN BETTER CARE OF MYSELF”.  This well-known bumper sticker is intended to make us laugh, but aging is no laughing matter. Doing it well takes hard work -a truth about all things in human performance.  “Creeping atrophy” happens slowly, starting as early as our twenties. The good news is that it is NEVER too late to to begin a fitness program.

A flexible body is more efficient, is more readily trained for strength and endurance, enjoys more range of motion, stays balanced more easily, is less prone to injury, recovers from workouts more quickly, and feels better. Fitness is defined as a combination of flexibility, strength, endurance and cardiovascular health. As we age, flexibility is the key that unlocks all the other components.

No matter what your goal is, you deserve to live, work, play, and love in a body that is performing at its maximum potential.   Whether you are a serious competitor or a weekend warrior, you know that proper stretching before and after your workout can improve your performance, increase your flexibility, help prevent injury, and make you feel better. But did you know that the traditional way of stretching -lock your knees, bounce, hurt, hold longer- actually makes muscles tighter and more prone to injury?? There is a new and better way to stretch- welcome to the next generation of stretching – Active Isolated Stretching (AI). AI stretching does what stretching is supposed to do. It reduces your work load in most sports by removing tightness so you can swing your limbs more freely. It transports oxygen to sore muscles and quickly removes toxins from muscle so recovery is faster. AI stretching works as a deep massage technique because it activates muscle fibers during stretching.

Even if you are a veteran stretcher, you’ll be struck by how specifically you stretch exactly where you need it the most. Isolated Stretching is just that, isolated. It’s critical to stretch one muscle at a time. That’s what’s wrong with the typical stretch on the gym floor where you see a person trying to touch his knee with his head. He’s trying to stretch his back and hamstrings at the same time. If you do that, you are literally pitting one muscle group against the other, making you more prone to injury.

Active Isolated Stretching is a groundbreaking technique used by personal trainers and coaches on professional, amateur and Olympic athletes. The routine is simple- First you prepare to stretch one isolated muscle at a time. Then you actively contract the muscle opposite the isolated muscle, which will then relax in preparation for is stretch. You stretch it gently and quickly, releasing it before it goes into protective contraction. Then you repeat. Simple, but the results are outstanding.

Active Isolated Stretching is an excellent tool you can use for your health. Begin with a Fitness Evaluation to check your flexibility range and then make a decision to put Active Isolated Stretching into your workout. Once you know your present flexibility range, you’ll know which muscles need the most work to get you to our maxim performance potential. Book your free fitness evaluation today!!

Linda’s Fitness Journey

Linda’s Fitness Journey

When I met Linda last summer, she was doing a great job following a weight loss program but she wanted to look and feel better.  I explained that eating well was only part of the battle of maintaining successful and lasting weight loss. Creating a well-rounded fitness program would help her lose weight by raising her metabolism. In other words, replacing fat with muscle would allow her body to burn more calories for several hours throughout the day after her workout was finished. I suggested that she try a targeted resistance training program with me.

Linda never exercised before, but she was excited to give it a try.

Our first appointment provided good insight on where to begin Linda’s training program.   The muscles in her back, shoulders, and neck where tight due to the hours working behind a desk. I needed to get Linda moving well first. I focused on core stability and improving her flexibility. We worked on upper and lower body strength and began target heart rate training as well.

The priority was to make sure she was enjoying the sessions and that she remained enthusiastic. It didn’t take long for Linda to realize how much better she felt mentally and physically.

As she became stronger, her metabolism increased and her weight began to melt away. The transformation was truly amazing. A happy, confident, strong woman began to show up for our training sessions. One day I asked Linda how she was able to do it. Linda said “because you never made me feel like I couldn’t.”

I have learned that the moments of truth that you create with your clients; moments when they truly learn what is happening to their body, these are the times when “the light comes on” and people are motivated from with-in.

The way I listen and make a person feel is the way I encourage and help them reach their goals. Linda was never concerned with the programming.

I knew what her body needed and she trusted me to figure the programming out. What was important to her was looking and feeling great and then understanding how she got there, so she could maintain.

That’s why Personal Training never feels like a job. It feels like a calling to help people lead healthier lives. Linda never misses a session because her gym bag is always packed in the car.  I can’t believe how far we have come!


You do your best to get results from your workouts… you eat well, you train hard and yet you still feel like you’re falling short of hitting your peak.

Low energy, grogginess, shortage of breath and neck and back pain are just some of the problems you may be suffering from. But why? How does a perfectly healthy, athletic individual who eats well and trains hard STILL suffer?

It affects nearly everyone, no matter what your age or level of fitness. It’s a problem that originates in just one area of your body but affects your overall health, including your mental as well as your physical state.

It’s forward head posture… also known as text neck.

Your neck is designed to remain vertical, supporting the weight of your skull in a perfect line from the top of your head straight down through your body to your feet.

When you look at yourself in the mirror from the side, your ear, your shoulder and your hips should all be in a straight line down to the floor. If it is unaligned and your ear is in front of your shoulders, it’s a sure sign of forward head posture.

You see, the average head weighs 10-12lbs. When your head sits perfectly upon your neck and shoulders, the body naturally adapts to holding this weight.

But if your head is constantly pulled forward, the weight of your head pulls on your neck and puts pressure on your spine.

When your head is pulled forward the additional pressure on your neck, shoulders and back rises dramatically causing serious tissue damage. In fact, every inch your head is thrust forward from its natural position adds another 10 lbs of stress on the neck, shoulders, back and spine.


It’s why you may have developed that ugly ‘hump’ below your neck; to combat the stress of holding your head up, the body’s reaction has been to build-up bone and fat tissue to compensate and protect the spine at the C7 vertebrae.
Forward head posture doesn’t just leave you looking awkward… No matter how hard you train or how well you eat, unless you start fixing your head posture right now, it may not be possible to reverse the damage already done.

It is possible to fix your forward head posture using some really simple movements that instantly improve your posture and increase your strength and energy.

Not only does Forward Head Posture give your back that ugly hunch and crouched-over look… it also causes much deeper, serious problems including:
-Constant fatigue and lack of energy
-Pain in your neck, shoulders or upper, lower and middle back
-Permanent damage to your joints, muscles, ligaments, blood vessels & nerves
-Headaches and migraines
-Poor sleep or insomnia
-Impaired athletic performance
-Loss of height by 2 inches
-Looking 10 lbs fatter than you actually are
-Affects your hormonal health
-Noisy mouth breathing, snoring & sleep apnea
-Early degeneration of your spine
-Pinched and trapped nerves
-Decreased range of motion
-Lack of confidence
-Blood Flow to the Brain
-Decreased lung capacity by up to 30%
-Harmful affects to vision and hearing
-Jaw pain and sinus issues
-Dizziness, vertigo and balance issues
Burdens your digestive system

You just can’t correct the damage that has already been done with static stretching alone.
It’s not about the stretches and movements; it’s about the ORDER of the movements!!!. There needs to be a combination of corrective exercise and other techniques to open up and release the neck while activating other muscles so you can return to a balanced state with proper movement in the neck.

We are here to help,,, take the time to book your fitness evaluation at OVOX and start implementing the specific exercises and techniques that can make a difference to your health and well-being and protect yourself against long-term damage to your spine.

Weight Training > Cardio for Fat loss

So first this guy is telling me to eat fat to lose fat. Fine. He proved it. Now he’s telling me that weight training is more effective than cardiovascular training for fat loss? He’ll prove it again. Yes, it is indeed true that this is the case (in most instances) and I will indeed prove it again. So within that unnecessary attempt to sound clever with shifting and inconsistent verb tenses, I make a bold claim that definitely counters most of our population’s intuition in regards to weight training and cardio and each of their respective functions. The notion that cardiorespiratory training is more effective for fat loss is simply that; a notion, and not a fact. My speculations as to why this notion exists is based on the following two perceptions:

  • The perception that energy expenditure and oxygen intake is greater with cardiorespiratory training than weight training.
    1. It may seem like energy expenditure is greater when doing cardio than weight training; after all, isn’t that college girl drenched in sweat (natty ice from the night before) killing herself on the elliptical as skinny as a Victoria secret model? She is NOT sweating that much on the weight room floor that’s for sure.
    2. We seem to need more oxygen while hitting the stair-master; that must mean I am burning more calories and thus more fat, right? (wrong)
  • Our perception of athletes, their training styles, and the correlation we make to their body composition.
    1. Marathon runners, soccer players, and cyclists are lean as string beans and boy do they run a lot.
    2. Football players especially linemen, and baseball players hit the weights hard and they are not exactly all that close to having washboard abs.

Let me start with this before diving into all my scientific mumbo-jumbo. Everyone is impacted by a countless number of different factors; our body composition and its ability to perform is no different. Thus, we must not fall victim to correlation and causation. Instead of making the assumption that our college girl in her pink Nike’s going absolutely haywire on the elliptical is efficiently burning fat by doing cardio just because she is skinny, we must recognize that she is impacted by MANY different factors. Perhaps she was a soccer player growing up and metabolically has been conditioned to utilize nutrients more effectively than you were. Maybe she just experienced a traumatic event that has made it difficult for her to eat. She may be genetically blessed. What applies to her may not apply to you, and what applies to you may not apply to that guy at work giving you advice who is an exercise science professional because he finished a 12-week bodybuilding.com workout plan. What about the offensive lineman who is pushing 330? Did you ever look at the 1,000 carbohydrates he ate daily? Did you get a chance to see a picture of his dad or mom and know his genetics?

So what’s the best thing to do then to figure out what is best for me? Use science. Let’s start then with this scientific fact: The majority of calories you burn in a day are not through activity, but instead through your resting metabolic rate, (RMR). So you may be confused. Do I really mean to tell you that the majority of calories that I burn are while I’m NOT active? YES, this has been proven over and over again in studies and what has also been proven is that there is a direct positive correlation between lean body mass and your RMR. Weight training is getting you that lean body mass increase, not cardio. The paradigm to create in your mind based on this is that the fat-loss benefits of cardiorespiratory training are acute, while the fat-loss benefits of weight-training are around the clock! You hit the treadmill for 25 minutes, you get 25 minutes of benefit. That’s not the case with weight training.  Your body is expending energy and burning calories when it is attempting to repair your muscles after that killer bench day. Processes like protein synthesis (which is an example of one of many) are going on for hours (36 – 48 to be exact), to help repair your muscles after an intense weight training session and during this time you are burning far more calories than when you are in the gym!

So you may be thinking now that all that cardio that you do is pointless. Not true. I am absolutely not saying not to hit the stair-master. If you want to go to that spin class, go. Prepare for that 5k in a few months; I would never advise you not to. In fact, I am not even saying that these things would not help you burn fat because they will; just understand that their benefits when related to fat loss are simply acute. Cardiorespiratory training, especially distance running is proven to be the most beneficial type of fitness for cognitive functioning and enhancement. All forms of cardio are beneficial for your heart health, and will increase your capacity to take in oxygen. DO YOUR CARDIO.  In a perfect world a program would consist of a balance between resistance training and cardio-respiratory training. However, what you should take away from this is that if your goals are to burn fat and you had to choose between the stair-master and the squat rack, take the latter. Weight training is simply more efficient for fat-loss. Science says so.


How Fitness Saved my Life

How Fitness Saved my Life

What does fitness mean to you?  When have you looked at fitness as more than just a way to look aesthetically pleasing?  Why do people have such a hard time committing to an action plan when it comes to a fitness transformation?  All of these questions seem to always be on the forefront of my mind when I meet a new client for the first time.  After all, being a personal trainer is not really about changing someone physically (even though that is one of the outcomes), it’s about helping them reflect on their ideologies and perhaps show them that like all life battles, we must begin with our mind before we change our body.  

Sometimes our fitness journey begins because we need to see a change in the mirror.  Maybe it is because we need something to distract our minds from the everyday struggles of reality, or perhaps the most important of all, we use it as a form of therapy.  Whatever the case may be, we all have to agree that it takes effort, time, and dedication to see a change. 

For me fitness became my savior when I left teaching back in June of 2014.  Almost 10 years of my life were spent in a classroom.  For the majority of that time I absolutely loved it.  My students (many of whom I run into today and still hug with open arms) were the reason I went to work.  The classroom environment always excited me and being around young energetic minds kept me young as well.  Unfortunately after years of service I began to feel an emptiness in my soul.  The politics and nepotism in our public school system became too discouraging to me, and I decided to try another course of action.  I decided to take my money out of the pension system (which inadvertently stripped me of my years of service), as well as my 401K, and took a risk on myself and went out into the world as a fitness entrepreneur.

For two years I spent my time training for the hit TV show American Ninja Warrior, and put food on the table by being an independent personal trainer.  At night during my free time I worked on my business plan for a ninja gym I wanted to open in the Monmouth County area.  Even with all the distractions going on, I began to feel lost and without a real cause.

For those of you who have had to go through a period of time without employment, you may be very familiar with the feeling of being lost.  The professions we pursue should be the reason why we better ourselves day in and day out.  Teaching was my livelihood and once I walked away from it, I felt empty.  I didn’t want to go back to teaching, and I didn’t want to go into a profession I didn’t love.  I was restless at home, and I needed something to distract me from the mental stress I was placing on myself day in and day out.  This restlessness led to training, and the training was based around the competition.  I would train Monday through Sunday, sometimes twice or three times a day for two years.  When I wasn’t running, I was rock climbing, or kayaking, or practicing martial arts or gymnastics, or lifting, or stretching.  I busied myself day in and day out to train for a competition that I had no guarantee competing in.  

The workouts were grueling, but they distracted me from my thoughts.  My thoughts of feeling inept, useless, and incomplete would lay at the wayside when I focused in on my workouts.  The workouts gave me a reason for waking up in the morning.  The workouts kept me in shape and prevented me from sitting on the couch and feeling sorry for myself.  The workouts were the one thing that I had to rely on.  My wife and kids were obviously a cornerstone as well, but sometimes the presence of other people is not enough to battle the inner demons we feel.  As time passed, even my wife began to wonder where I was going with this crazy journey, and to be honest, at the time, I had no idea.  The gym was my only solace, a safe haven where I could escape and leave my worries behind. 

As time passed I became stronger, faster, leaner, and more agile.  I became obsessed with ninja culture and being functionally fit.  I wanted a shot on the TV show so bad that it was all I thought about.  Unfortunately I was never given the opportunity to compete, but I still submit my video every year and hope to get a chance eventually. I realize now that the competition wasn’t the most important goal.  The competition was a beacon of light that kept me sane in a world of tumultuous feelings.  

So after two years of soul searching, luck would intervene on my fitness journey and bring me to OVOX.  When I met Stu Rosenstein for our first interview, I wasn’t nervous at all.  I had nothing to lose and saw this as an informal meeting that could potentially lead to some personal training.  In my mind I was already on a path, and nothing was going to get in my way.  I expressed from day one my value and understanding of my own self worth, and because of this my feelings were understood and finally recognized.  What started as an informal meeting became something so much larger.  Once I saw the vision from the owners of OVOX, I knew that I would be a powerful force within the company.  I still believe to this day, that if I didn’t have those two years to lose myself, I would have never truly realized who I was and what I was meant to do.  

The energy I exuded on the day of the interview came from the years of strenuous torture I put myself through, both physically and mentally.  The struggles I overcame during this period of my life, made me realize that I have everything to offer, and nothing to lose.  The false security of a regular paycheck left me stagnant, and it wasn’t until the universe intervened that I realized, I needed to let go of my fears, in order to evolve and become a better person.   

What I plan on bringing to this gym is the same thing I bring to my own workouts.  I want every member to walk out of our doors feeling ten times better than the way they felt coming in.  The gym is a home for those who seek change, a place of solitude where your frustrations and feelings can be released through physical challenges. I am here to make sure my clients learn that the fitness journey they are going on is not just about a physical transformation.  It is about the reevaluation of the self juxtaposed the society we live in.

We can never truly be happy with the way we look if our goal is to look like someone else. Remember that your personal growth should never be compared to someone else’s.  To achieve your fitness goals you must let go of the vision inside your mind, and focus on the reality that is in front of you.  If you are short, working out will not make you tall, and if you are tall, working out will not making you short.  Remember that your genetics and basic body composition is infinitesimally different then every other person on earth.  Because of this fact alone, you should never gauge your growth against another individual.  Focus only on your own personal successes and let those moments be the purpose you push yourself further.

When I come into the gym, I smile every time I walk in because I know that my workout is going to soothe my busy mind. The sooner you learn fitness is therapy, the better your workouts become.  Don’t come into the gym because you have to look good for the summer, come into the gym so you feel amazing for a lifetime.  Don’t come into the gym for the sake of coming, come to the gym for the sake of your well being.  Don’t come to the gym to please other people, come to the gym to please yourself.  Take pride in your fitness journey and remember that the most challenging part of the workout is showing up.


Jonny Tsunami

“Ride the Wave”

Movement Assessments

Take your health an important step further. All exercise programs should start with a thorough assessment.

There are two types of assessments that are important to my client’s well being.
The first is an injury assessment. The second is a movement or exercise assessment–Here is where I move into new territory.

Movement assessments can provide valuable information about why a client got injured by identifying predisposing factors. Clients are often in pain because of an underlying weakness, instability, lack of mobility, and a poor understanding of how to move properly.

By performing an exercise assessment, I can design a specific mobilization and stretching program (based on a range-of-motion assessment), teach my clients how to execute a proper bend, squat, and/or lunge pattern, then teach them how to condition their body to support the demands of their work and/or sport environment.

About Cathy:

NJ State Licensed Massage Therapist

Sports Massage Therapy

Massage Certifications:


Deep Tissue

Reiki 1

Shoulder Dysfunction

Hot Stone


Trigger Point Therapy