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Health, Fitness & Wellness Insights

The Rough House Rundown
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Stretching, Flexibility, Mobility: What’s the Difference?

It’s one of the most common pieces of advice in fitness. Feel tight? Stretch. Can’t touch your toes? Stretch. Knee hurts? Stretch. Mother-in-law driving you crazy? Stretch. But stretching is a pretty broad concept, and simply stretching isn’t the same thing as flexibility training or mobility training. So let’s clear

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Supplements

The Rough House Rundown: Supplements – Which ones are worth taking, which ones are complete B.S., when to take them, how much to take, and everything in between. Alright everyone, after getting more requests for this topic than just about anything else, it became pretty clear what our next blog

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Breast Cancer Screening

— The Rough House Rundown: What I’ve Learned About Breast Cancer Screening — About 70% of The Rough House community is made up of women. In recent years, it’s become increasingly clear how frustrating it can be to feel like your specific needs are treated as an afterthought—especially within a

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Marty Trejo

Trainer

Marty brings 10 years of experience in the fitness industry to The Rough House, with a background spanning clinical weight-loss programs and personal training. He holds a Master’s degree in Applied Exercise Science, with a dual discipline in Sports Nutrition and Corrective Exercise.

Marty became a personal trainer because he wanted to help people achieve their goals while discovering that exercise can be both effective and enjoyable. His coaching philosophy centers on helping clients step outside their comfort zones, try new things, and build confidence in the gym. Whether someone is new to fitness or looking to take their training to the next level, Marty focuses on creating an environment where clients feel supported, capable, and motivated to keep progressing.

Outside of fitness, Marty is an accomplished artist. His work has been exhibited in galleries throughout the Chicagoland area, combining his passion for creativity with his dedication to helping others grow and develop.

certifications

Marty Trejo, BSc., MS, NASM-CES

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Lisa Ramos

COACH

Lisa is a registered nurse with more than 27 years of healthcare experience and a lifelong passion for helping others improve their health and well-being. Her commitment to fitness began in high school, where she competed in basketball, volleyball, and track, and has since evolved into a dedication to overall health, wellness, and longevity.

Inspired by her own fitness journey and experience training for NPC bodybuilding competitions, Lisa developed a passion for helping others discover their strength and achieve their goals. She believes that fitness and nutrition are powerful tools for improving confidence, health, and quality of life, and she loves sharing what she has learned with others.

In her classes, members can expect a supportive, encouraging environment focused on building strength, improving endurance, and celebrating progress at every stage of their fitness journey. One of Lisa’s greatest joys is helping people experience the confidence and sense of accomplishment that comes from reaching goals they once thought were out of reach.

When she’s not working as a nurse or leading a workout, Lisa enjoys spending time with her 13-year-old son, cheering him on at football games and other sporting events, biking, and spending time outdoors. She’s also a proud dog mom to two Lhasa Apsos, Rocky and Xena. And while she loves staying active, she’s a firm believer in balance you can just as easily find her unwinding at home with a binge-worthy marathon of The Real Housewives as you can find her in the gym.

certifications

Lisa Ramos – B.SC., MS

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Mike Sliwinski

COACH

Mike brings more than six years of coaching experience, working with athletes and clients in strength and conditioning, hockey, group training, and one-on-one personal training.

Growing up in the Chicagoland area, Mike developed his love for fitness through hockey, eventually continuing his playing career at the collegiate level while earning his degree in Kinesiology. During that time, he discovered his passion not only for health and fitness, but for helping others improve their strength, confidence, and overall quality of life.

Mike’s coaching philosophy centers around keeping training simple, effective, and sustainable. He focuses on building healthy daily habits and tailoring each program to the individual, while creating a comfortable, low-stress environment where clients of all experience levels can feel confident and enjoy the process.

Mike is motivated by seeing clients get stronger, feel better, and gain confidence both inside and outside of the gym. He enjoys working with people from all walks of life and building lasting relationships along the way.

Outside of the gym, Mike enjoys hiking, playing and coaching hockey, and recently picked up golfing.

certifications

B.SC., NASM-GROUP TRAINER

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LAUREN KUREY

COACH

For Lauren, fitness is more than just exercise—it’s a journey of self-discovery and empowerment. She thrives on the sense of accomplishment that follows a grueling workout and takes immense pride in realizing she is capable of far more than she initially imagined. Fitness has also provided Lauren with a consistent routine that keeps her grounded, while the rewarding results—in both her mindset and her physique—continue to drive her forward.

Lauren’s journey into fitness began about six years ago when she felt dissatisfied with her physical appearance and overall health. Recognizing that she lacked the motivation and accountability to make lasting changes alone, she turned to group training. Lauren finds that group workouts push her to work harder, making the experience enjoyable thanks to a vibrant community of like-minded individuals who celebrate every win and understand the struggles.

Outside of the gym, Lauren is a dedicated 4th-grade teacher and a graduate of St. Xavier University, where she earned her Bachelor’s degree in Education. Whether she is in the classroom or the gym, Lauren loves being part of communities that inspire growth and foster meaningful connections.
Call today to schedule a complimentary group class with Lauren!

certifications

B.SC., NASM-GROUP TRAINER

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SHANA ABRAHAM

COACH

Shana has BS and Masters degrees from the University of South Carolina and is a NASM Certified Personal Trainer, Women’s Fitness Specialist, BOSU trainer, TRX certified, a PN1 Nutrition Coach, and is also pre and post-natal certified through Girls Gone Strong. She is currently finishing up her specialization in corrective exercise and looks forward to helping clients with current injuries. Well rounded doesn’t even begin to explain Shana’s credentials.

As an avid runner and resistance trainer, her goal for every client is long-term health through exercise and nutrition coaching. She has been training clients for over 4 years and loves the connections she forms with them and the impact she has on their health and wellness.

Call today to schedule a complimentary consultation or group class with Shana!

certifications

B.SC., MS, NASM-CPT, PN1, GGS, TRX-STC

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ERIC SCHUDA

COACH

Eric has worked with a wide range of people looking for help shedding pounds, building muscle, and feeling and moving better. Eric found his passion for health and wellness while serving in the United States Marine Corps for four years. A few years later he realized he wanted to share that passion with others. He became certified in personal training in 2014.

Eric has a never-ending desire for knowledge and brings several top-notch certifications to The Rough House. Along with his basic personal training certification from NASM, he is certified as a corrective exercise specialist and is pre- and post-natal certified through Girls Gone Strong. Do you need extra help with stretching? Eric is also a licensed stretch therapist. No matter what the ailment, Eric can assist.

Call today to schedule a complimentary consultation or assisted stretch session with Eric!

certifications

NASM-CPT, NASM-CES, GGS

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NATALIE CORONA

COACH

After becoming a mom to two girls, Natalie realized she had put her own health on the back burner—especially while caring for her youngest daughter, who spent three months in the hospital. Once her daughter was home, she committed to fueling her body properly and strength training consistently.

In just a few months, she felt stronger and healthier, both mentally and physically, and soon began helping other moms on their own fitness journeys. That passion led her to become a certified Personal Trainer and Nutritional Coach through ISSA in 2019 so she could support women and men locally as well.

Natalie’s coaching philosophy centers on functional training—building strength and confidence for everyday life while tailoring programs to each client’s goals. She loves helping people weave small, sustainable habits into their busy lives and celebrating their victories, especially the non-scale wins like having more energy, lifting heavier, or feeling stronger in daily activities.

Call today to schedule a complimentary consultation or group class with Natalie!

certifications

 B.SC., MS, ISSA – CPT

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JOSH THOMAS

COACH

Josh brings strong credentials to The Rough House. After earning both a Bachelor’s and Master’s degree in Exercise Science, he went on to obtain his Certified Personal Trainer (CPT) certification from the National Strength & Conditioning Association (NSCA). He then pursued and achieved their prestigious Certified Strength & Conditioning Specialist (CSCS) certification.

Josh’s passion for fitness developed during his undergraduate years at Anderson University. As a member of the track team, he quickly gained an appreciation for exercise and longevity as they relate to strength and performance.

His training philosophy emphasizes that as individuals age, muscle loss and physical inactivity can contribute to common issues like arthritis and osteoporosis, making everyday tasks more challenging. He believes a well-structured training program can help combat these issues and improve overall quality of life.

Call today to schedule a complimentary consultation or group class with Josh!

certifications

B.SC., MS, NSCA-CPT, CSCS

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

COLIN MERDIAN

OWNER

Colin is certified through NASM (National Academy of Sports Medicine) as a Certified Personal Trainer & Senior Fitness Specialist, Spartan Race as a Spartan SGX coach, Precision Nutrition as a certified nutrition coach, and is a Program Design Specialist through Fitness Mentors. He has over 12 years of experience working as a personal trainer.

Colin has always been a lover of sports and fitness, and after working in the industry for 4 years decided it was time to open his own gym. His training model is to work hard, be consistent, and never stop learning. But as serious as he takes his training, Colin also believes that in order to stay motivated and excited about working out, you need to have fun and keep things interesting. Colin makes it a point to keep his workouts fresh with new exercises and challenges so there’s never a dull moment when it comes to going to the gym.

Call today to schedule a complimentary consultation or group class with Colin!

certifications

B.SC., NASM-CPT, NASM-SFS, SGX, PN1, FM-PDS

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