When the weather turns cooler, I crave warm spicy foods and, weirdly, harder exercise! I think feeling cooped up inside makes me try a little harder and lift a little heavier. It could also be a subconscious need to try to counteract all the hot chocolate and winter treats. For this issue, enjoy my favorite upper body strengthening routine, and a slightly indulgent spicy recipe. Here's hoping we'll keep exercising and getting massages until Spring!
Reverse Fly: This move works the backs of the shoulderblades and arms simultaneously. It's fantastic to keep your posture correct.
Hold in your abs and bend over at the hip. You should feel no pulling in the lower back at all. Bend your knees slightly. Begin with your hands together beneath you, then move your elbows up to the ceiling, making a slight "wings up" motion. Try to keep your elbows bent at about the same 30 degree angle the entire time, and don't use momentum - the movement should be slow and deliberate. Do two or three sets of about 10 reps.
Halo: This is traditionally done with a kettlebell, but you could hold a hand weight, or even just a water bottle in the same way. It will work your biceps, triceps, upper and lower shoulders. Again, take your time and move slowly. This motion should never be out of control.
Begin holding the weight in front of yourself at the level of your collarbone. Keep the angle in your elbows and begin to rotate the weight around your head, at about the level of your ears. Continue moving all the way around your head (drawing the imaginary "halo") until you return to the starting position. Reverse, starting the movement in the opposite direction. Keep your elbows tucked at your ears and maintain your elbow angle the whole time. Do 15 reps in both directions.
Arnold Press: This exercise was created by "the" Arnold - Schwarzenegger. It works all three sides of your deltoids (anterior, lateral and posterior). I combine it with a bicep curl for extra toning.
Begin with your arms straight at your sides. Bend your elbows, curling your arms up to your shoulders. Rotate your wrists out, palms facing away from you and move your arms up so your upper arm is raised and parallel with your shoulders. Straighten your arms and move the weights straight up over your head. Reverse the movements back down to the starting position. You can do this movement slightly more quickly than the others, but be sure to be in control of the motions the entire time - you should never be using momentum when you're lifting weights.
Too busy for a session during the week? Follow me on Twitter and I'll tweet which Saturdays I'm accepting office appointments. Can't deal with social media? My twitter feed is live on the bottom of the front page of my website; you can always see my latest updates there!
January Monthly Special - Double Referral Rewards!
Normally, when you refer a new client to me and they book a session, they get $10 off their initial session and you get $10 off your next session as well. In January, any time you refer a client and they book a session, they'll still receive $10 off, but you'll receive a $20 discount! Everyone wins!
|I'm so grateful for all of my wonderful clients - You're the reason I've stayed in business this long, and it's for you that I hope to keep practicing for a long time! If you have about 60 seconds to spare, would you please consider leaving my business a review? Thank you so much for your kind words!|
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