FALL 2023 SERVICES & RATES
ARE YOU DOING SQUATS CORRECTLY? IT’S IMPORTANT FOR INJURY PREVENTION
Have you been doing squats correctly? Have you been practicing them in your workouts for a long time? Do you check your posture while doing them? I am willing to say that many people are unaware of some potential postural alignment issues. These issues can cause injuries and pain, especially if you are using weight while squatting.
I see this frequently at my studio with my active agers. Most of my clientele is over 40 years old. If you are 40 and over, you may be experiencing joint pain and feel some past injuries complaining every once in a while. Turning on the correct muscle while executing a squat can alleviate problems.
Check List
Let me begin with your feet. There is not much you can do about the structure of your feet; however, today, sneaker companies have developed a sneaker for several foot issues. The most common foot problems are pronation and supination. Pronation is when your foot rolls inward towards the center line of your body, and supination is when your foot rolls outward towards the outer sides of the body. Take a look at your feet in a mirror, or seek a professional to help determine if your feet pronate or supinate. When you know, purchase sneakers to support your feet in the correct position, somewhere in the middle. Neutral
Legs/Lower Back
Standing hip distance apart is correct. Ensure your knees are not locked while standing and your lower back is not swayed. If you feel discomfort or see your lower back sway, tighten your glutes and engage your abdominal muscles. You want to support your spine by using your abs.
Spine
Check out the rest of your spine. Is the middle or upper part (neck)arched or rounded? If so, you want to achieve an elongated back where it is neutral. This can be very hard for people to learn. The best way is to look in a mirror and correct yourself daily. It will take time, but it will change if you practice.
Body Inventory
Once you have your entire body aligned correctly, you can begin to approach the activity, which is the squat. Check to see if your body weight is evenly distributed while standing.
Squat
- Start to bend both knees.
- As you bend your knees, your weight shifts toward your heels.
- Your torso and spine move forward, as well as your arms
- Make sure your spine maintains the length that you created while standing(This includes the engagement of glutes and abs)
- Go only as deep as you can support while maintaining all the above tips
- You should be able to see your toes and be able to wiggle them as well
When you master this, you can add weight back into your workout routines. I highly suggest taking the time to look at your posture. It will help your strength and possibly eliminate your pain and past injuries.
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UNHAPPY IN 2023? READ HOW TO MAKE POSITIVE CHANGES
Are you unhappy this new year? As we age, we get a little wiser and see the issues in our lives causing discontent. Sometimes it’s reframing how we think of situations; other times, it calls for change. Which is it for you, or is it both?
Mind over matter
The power of thinking positively. It’s not a new concept; as I get older, I realize how important it is to live happily and graciously so you can live a healthy life.
Many aspects of a person’s life create happiness or unhappiness. Delicately balancing positive change with some complex shifts in relationships, careers, and self is hard but necessary.
Major Change
One of the most challenging changes in my life was my divorce. I chose to leave the relationship after 20-plus years. I can share with you that as much as my ex made me feel unhappy, I was also unhappy with myself.
We were childhood sweethearts and struggled for many years to have a healthy marriage. At 39 years old, I finally had enough courage to begin my divorce and was ready to make significant changes in my life! I was ready and desperately wanted to be happy and to work on my mental health.
Divorcing someone that has been a part of your life this long is a considerable change. It was a process. I experienced many struggles; however, in the end, I felt rewarded. My life continues to evolve for the better.
Stay Active
I kept active by practicing yoga and meditation, running, weight lifting, dancing, and going for long walks with my sweet dog, RIP Vance. I wrote many blogs during this time on the above topics. I was working on myself inside and out.
Yoga
Yoga was my savior. When I left my house, it was winter, and it was an extreme winter that year. I practice primarily in my parent’s home and occasionally at a yoga studio. I needed yoga for the physical benefits and the positive affirmations that are taught. Yoga is the absolute best place to be if you need a boost in your mood. Several times I felt so negative/sad about everything, and as soon as I finished class, it was as if everyone picked me up and hugged me. Still, when I struggle the most, I turn to yoga.
Run
Running at that time was invigorating and another way to interact with friends. I no longer run due to arthritis but walk a lot. I had a group of running partners, and we met during the week. They would make me laugh and push me harder and longer than I would on my own. The days didn’t run with them; I put on my earbuds and listened to my favorite music.
Physical Activities
As a personal trainer, weight training and pilates have been ingrained in me, and I have been doing both for years on my off days or a few exercises after my runs. Dance was also a massive part of my life at the time. I was still performing with BIODANCE. I have a group of dance friends I have known for years. It was a special place for me to express myself creatively.
The Little Stuff Matters
Appreciating the small stuff you do daily is a great way to begin thinking positively. Unfortunately, I lost a friend to cancer in October of 2021. She inspired me the entire way through her illness. By the end of her life, she still exuded gratefulness for the simplest pleasures. I think about those simple things every time I do them.
Participating in physical activity and engaging with friends will boost your mood 100%. Remember that saying fake it until you make it. It works! My life gradually improved, and I no longer had to fake it.
Be kind to yourself and others. Everyone has their struggles. Also, be patient. If you are working on change, it doesn’t happen overnight. Good luck, and Happy New Year!
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3 TOP STRETCHES TO RELIEVE YOUR SORE & TIGHT BACK
How do you relieve your sore and tight back? Try out my top 3 recommended stretches and see for yourself! Our backs naturally are strong and provide support and stabilization for sitting and standing. The harsh truth is that we only notice our sore backs when experiencing soreness or tightness.
Lets Talk Posture
Your back is complex, with several muscles that we use every day. Whether the muscles support your posture when you sit, stand, or build muscle, they engage and are ready to help. There are large muscle groups and smaller ones that contribute to the extension (arch), flexion (curve), and stabilization of your spine. You will recruit certain muscle groups depending on your activity. These activities are things we do every day.
When you sit and stand, the back uses the larger lower back muscles, such as the erector spinae. The thick muscle layer runs vertically from the top of your spine to the bottom. The glutes, obliques, and abs also help us sit and stand. Below are my top 3 stretches to help the erector spinae muscles release.
Top 3 Stretches To Relieve Your Back:
Three excellent stretches for your sore and tight erector spinae muscles are child’s pose, seated forward stretch, and seated torso- twist.
How To Do a Child’s Pose
Child’s pose:
- You want to do it on a comfortable surface like a mat or carpet. This pose is face-down; you may want a towel for your face. Also, if you have sensitive knees, consider a cushion like a thin pillow or fold your mat to your desired thickness.
- Kneel on the floor and sit back on the heels of your feet. You want your hips to move close to your heels.
- Relax your head on the floor.
- Arms relax along the sides of your body.
- Hold the stretch for 30 seconds and repeat a couple of times. I love this stretch, and some days I can stay in it for several minutes.
How To Do a Seated Forward Fold
Seated forward fold:
- This stretch is done on a chair or bench. Check your knees to make sure they are not above your hips. They should be parallel or a little below your hips.
- Open your legs wide enough to fit your torso comfortably.
- Bend forward to touch the floor with your hands. If you cannot reach the floor, use a prop to assist you. Some ideas for props are pillows, yoga blocks, books, and ottomans.
- Stay in the stretch for 30 seconds and repeat one more time.
- The seated forward fold is a super stretch to do at work!
How To Do a Seated Torso Twist
Seated torso twist:
- Sit on the floor and extend your legs in front of you. Tips: If you cannot sit on the floor this way because you feel tight behind your legs (hamstrings) and your back is curved ( due to weak core muscles), you can try sitting on a large pillow. More appropriate props would be yoga bolsters, meditation pillows, and blocks.
- Next, bend one leg across the other, creating a triangle-like shape (make sure both glutes remain on the floor and the foot of the crossed leg remains on the floor).
- Hug your knee in close.
- Your torso twists towards the crossed leg. Support the stretch with your arms holding onto the leg into the twist.
- Again, hold the twist for 30 seconds and switch sides.
This is the beginning of more recommended stretches from Laura Regna Fitness. If you live in Rochester, NY, and would like to attend my Essential Stretch class, or you have stretching questions, please drop me an email or comment. My email is lauraregnafitness@gmail.com.
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SPRINGTIME FITNESS SURGE -THE SMART WAY
Spring is about rebirth. People feel surges of energy during this time. So it’s no wonder why my personal training business increases in the spring. I want to talk about the craziness I experience during the springtime madness.
I have some suggestions to help you safely get into shape. Think about your end goals. What are they? Some people want to lose weight and others want to get back into their outdoor sports, while others need to build strength for yard-work.
Don’t dive in
Whatever you are gearing up for, make sure you start modestly. Number one mistake is jumping right into hard work. I hear about so many injuries and pain flare-ups because people do not have the patients to build up their strength and endurance. Most people during the winter have very different exercise habits and routines. For example, a biker will practice cycling indoors during the winter to keep their body in good working condition. Then, when the weather breaks, they return to the outdoors. The first few rides outside will feel different. The legs will be sore from riding outdoors because the environmental conditions are very different.
Couch potato to marathon runner?
If you haven’t been doing much activity during the winter, please do yourself a favor and take it slow, and ask a professional for advice. You would not prescribe yourself medication without consulting a doctor, so if you have a fitness need, ask a certified personal trainer before diving into a routine.
No Carbs allowed?
If you want to lose weight exercise is just the beginning. Take a look at your diet. Don’t do some crazy crash diet, eliminating foods you eat regularly, like carbs. Why can’t you eat carbs? I see it all the time. People are successful in losing weight, but eventually, go right back to where they started. I call the body weight fluctuation, the yo-yo diet. Going up and down all the time can cause damage to your organ and your body. Stop being so compulsive. Eat healthy food and stop overeating.
Do you Ignore your body?
Another common issue is getting into a fitness routine that isn’t working for your aging body. If you want to get back into running but your body doesn’t feel good doing it. STOP! I understand you want to do activities you once were able to do. However, you need to take some time to try new fitness routines and exercises. Emotionally it’s not easy, but you can still live a healthy lifestyle doing activities that can keep you away from surgery.
Your challenge this spring is to pay attention to what your body needs. You will know because you will feel amazing. Exercise and healthy eating don’t need to feel like a punishment.
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I WAS OBESE, LOST THE WEIGHT, NOW A CERTIFIED PERSONAL TRAINER
I am officially introducing David Zarkowsky as a NASM-certified personal trainer. He has been working in fitness since 2016.
DAVID’S STORY
Before his fitness career began, David was on his own personal journey to lose weight. At only 5’7′, David weighed 260lbs. David struggled with his weight throughout his adult life but decided to make a great change when he was going through a divorce. “If it was for health concerns, I would have done it after having a heart attack at 39 years of age.”
Currently, David weighs 184lbs, continuing to train 5 to 6 times a week. He
David calls on the words of coaching and management icon John Wooden, the ‘Wizard of Westwood.’ Wooden famously said: Don’t mistake activity for achievement. David expands on Wooden’s wisdom: it’s not about the activity, spending hours at the gym. Instead, the most critical work will be done outside the gym.
PERSEVERANCE
As I have been by his side throughout his fitness career, I can attest to his dedication in the field. Not only his weight loss goals but his determination to become a certified trainer at the age of 48. He is easy to talk with, and if you love sports he has some fun trivia to share with you! I am directly speaking to the men and women that have been struggling to be healthy, David is the trainer you want by your side. He knows what you are going through; he can help you be successful.
You can contact him by email or cell
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get started with your Resolutions for 2019 now
Start now with your resolutions for 2019! I want to begin by wishing you a healthy and happy 2019.
Did you set goals for yourself this year? Here are my suggestions for successfully completing your resolutions.
Mind Set
When you set a goal, it’s imperative that you create a mind map: the requisite steps to accomplish your goal. Since the beginning of 2018, I planned to relocate my studio/gym. I plan to create a beautiful place for my clients to continue their training while offering other wellness components. The new wellness programs are designed to help my clients to physically and mentally focus on their health goals. I am incredibly excited to enact my vision this spring! I found a fabulous new location currently under construction.
Steps to achieving my wellness center
First in February and then in June, I attended an intense Thai massage certification program to obtain my Thai Bodywork certification. Over the summer, I tested my new wellness initiation on one of my current clients. Her results, amazing! During the test run, I learned a lot about what I need to change in order for the program to be a success!
I want to continue to focus on my current clients. Who is going to help me with this goal? My boyfriend, David L. Zarkowsky, is becoming a certified personal trainer. He will receive the same certification as me, NASM. I get to share the knowledge and experiences that molded me into a great trainer. Sharing my mistakes will also help him become successful.
Emotional Well-being
All of the above sounds fantastic! My next goal, to ensure my mental health. I realize that I don’t have control over all of the situations that occur; however, it is critically important to keep my mind happy. To borrow from
Steps to a healthy mental well-being
I now realize that a happy mind is equally as important (more so?) than a happy body. How am I learning how to control the things I can change in order to be happy? I go to a weekly therapy session and biweekly acupuncture session. The two are wonderful! Periodically, I add some massage therapy.
The other thing I plan to do is to take breaks. I need breaks more often then I think. The breaks are new for me, certainly not intuitive to me. It seems that my parents raised me to work hard, a fantastic trait to own; however, my incessant work ethic causes problems. I recently began to take more breaks with positive results
So what are your goals this year? What steps are you taking to achieve your goals? You can do anything you want with clear goals, steps to accomplish those goals and initiative. Everyone needs support to achieve their goals; it’s not a journey you should take alone. Identify your support system; they will hold you accountable. Good luck!
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FORTIFIED FOODS AND SUPPLEMENTS YOU NEED TO BE THE BEST YOU
Confused what supplements to take and which foods to eat?
Help is here! I will help you by providing a brief analysis of what supplements to take and which foods to eat for living a healthy lifestyle? Continue reading FORTIFIED FOODS AND SUPPLEMENTS YOU NEED TO BE THE BEST YOU
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DO YOU WANT TO FEEL HEALTHY: GOAL ACCOMPLISH!
Do you want to feel healthy? Rose, LRF Lifestyle participant, certainly wanted to change. Read all about her transformation in just four weeks.
Laura Regna Fitness (LRF) Lifestyle is a resounding success! With the cocktail of hard work and persistence, Rose accomplished her weight loss goals concurrent with implementing healthy lifestyle changes.
Look at her results in merely four weeks! You see her weight decreased, her body transform. I see a sounder mind, more comfortably contending with life’s challenges. Continue reading DO YOU WANT TO FEEL HEALTHY: GOAL ACCOMPLISH!
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DO YOU WANT TO FEEL HEALTHY?
Last month, I piloted my comprehensive wellness program: Laura Regna Fitness Lifestyle. The program’s sole focus, the client’s complete wellness.
What does LRF Lifestyle entail? To pilot the program, my client Rose agreed to meet five days a week for fitness training, fuel plan review, and wellness counseling. Continue reading DO YOU WANT TO FEEL HEALTHY?
