Motivation

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Genli is 82 and still doing deadlifts! She a strong woman and I am very proud of her. I better be doing deadlifts at 82!

DEADLIFT:
Standing, feet hip distance apart or a little larger, bend forward from the hips,torso remains straight as you bend forward, weight is forward, towards toes, do not lock into knees, shoulder blades move towards the spine, as you move up to standing keep your back straight *Option -holding dumbbells or bar

Target Muscles: Hamstrings, Glutes and Back

— with Genli Li.

Monthly Maintenance:

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Monthly Maintenance:

If you are an extremely active person, then you will probably need to have some type of body work done on a regular basis. It could be massage therapy, Myofascial Release, a stretching session, acupuncture, etc. As long as it works for you!

I call it my “monthly maintenance”, because once a month I get a deep muscle massage or some type of specialized body work. Yesterday, I experienced my first hands- on, Myofascial Release and Shiatsu treatment, from a licensed massage therapist.

LMT Kori Tolbert, of Rochester, NY, worked on my current issues, which all seem to be on my left side. As some of you know, years ago, while dancing, I ruptured my left achilles tendon. Since then, my left leg has never been the same. So, I keep working on the healing process, in the hopes that one day it will feel better.

Part of the session was noticing sensations while Kori worked on me, and I found that it was very interesting that specific points she was working on, directly correlated with other body parts, like my liver and gallbladder.

Definitions from Wikipedia:
Myofascial release is a soft tissue therapy for the treatment of skeletal muscle immobility and pain. This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles.

Shiatsu (Kanji: 指圧 Hiragana: しあつ) in Japanese means “finger pressure”. It is based on the concepts of “qi”, “Meridian Lines” and the system of “five phases” (five-element theory) in in Traditional Chinese Medicine (TCM).

 

10 Tips to Staying on track while traveling for Thanksgiving:

Thanksgiving

Are are you traveling for Thanksgiving?

Here are 10 Tips to staying on track while traveling for the holiday:

1. Try to maintain a balanced diet, good fats, protein, and carbohydrates.
2. Stick to small serving sizes
3. Search the web for gyms or fitness facilities around your travel area.
4. Have a personal trainer give you a workout program designed to either accommodate a hotel gym or your hotel room.
5. Have your friends or family members workout with you.
6. Go for walks, hikes, and or runs outside
7. Check hotel accommodations to set up a personal training session. If you are traveling to Rochester, NY, The Strathallan A Doubletree by Hilton, has a personal training team, named Optimum Results.
8. Bring a yoga mat, easy to travel with, and you can practice many Pilates and yoga exercises, in the privacy of your own room.
9. Have the mind-set that you are going to stay on track, before and during the holiday.
10. Enjoy your Thanksgiving!

Homework

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Remember the homework from last week? Melissa did hers… She started taking my Essential Stretch class and added a hour personal training session with me!

Melissa’s Goals:

*Exercise at least 2 or 3 times a week, even when its dark at 5 o clock.

*Pack healthy lunches even though its time consuming

*Stick to healthy meals at home, non processed, but still delicious!

*Don’t give into the pizza and fatty foods during the week….save this just for the weekend

*Tone muscles specifically, not necessarily build

*Maintain healthy weight

*Keep BMI below 25 at all times

* Avoid over indulging during the Holidays…. Not preventing yourself from eating the foods you love, but not over eating

Triceps Dips:

*Note – Dips can be practiced in several different ways. Melissa is doing them on a bench, however, you can do them on the floor or chair.

Start with hands on bench, fingers face you, arms squeeze inward, shoulder blades move towards the spine, legs are either bent or straight ( Melissa is demonstrating the modified, bent leg version ), bend elbows to 90°, straighten arms, 2 sets of 10-15, or until fatigued

I would love to post more goals from you all! Please email them to my FB or Laura.regna@gmail.com

— with Melissa Regna at Laura Regna Fitness.