EXERCISE

DITCH THE BAR & HANDLE THE RESISTANCE!

By: Tami Charbonnet | Model: Leslie Thomas Chimento, M.D. | Photographer: Richard Vallon

Resistance band exercises are a perfect way to get a full body workout as an alternative to purchasing expensive equipment. Resistance bands are inexpensive, travel friendly, and they are available in different strengths. To get the most from your strength training using resistance bands, you should have at least 3 different strengths – easy, medium, and difficult.

1

2.

STANDING SHOULDER ISOLATION PLUS HIP/GLUTEUS ADDUCTION • Stand with the middle of the resistance band beneath your feet and an end in each hand. • Bend the elbows and pull the handles out and up until the elbows are almost even with the shoulders. • Tighten the core and kick the right leg away and out toward the right side. • For hip adduction, tighten the core and kick the heel backward squeezing the glutes. 2 sets / 15-20 repetitions

1. SLEEK SHOULDER T-RAISE OR LATERAL RAISE • To begin, stand on resistance band so the tension begins at arm's length.

Grasp the handles with palms facing your thighs with a grip slightly less than shoulder width apart. Handles must be resting alongside the outer leg. • Extend arms with a slight bend at the elbows and keep back straight. This will be your starting position. • Use your side shoulders to lift the handles to the sides as you exhale.

Continue to lift handles until they are parallel to floor. Keep your core braced and pause for a few seconds at the top of the movement. Lower the handles back to the starting postion. 2 sets / 10 repetitions

3

3. SIMPLE BAND BICEP CURL • Stand with the middle of the resistance band beneath your feet and an end in each hand. • Start with the arms straight by your sides and the band held taught. • Bend the arms at the elbows to lift the hands towards the shoulders. Be sure to keep the elbows close to the ribs. • Do not allow the elbows to flare away from the body. 2 sets / 15-20 repetitions

HIP ADDUCTION exercise will strengthen the muscles on the outside of the hip. Take the leg out to the side as far as possible. Slowly bring it back to the center.

2

USTRASANA OR CAMEL POSE

In the subtle body, green represents the heart chakra symbolizing equilibrium, compassion and expansion.

· Place your knees hip width apart with the balls of your feet on the floor. · Engage your adductor muscles at the top of your inner thighs. · Use the ‘L’ of your hand, especially your thumbs, around your hips to lengthen your sacrum down. · Lift up through your lower back and chest. Take care not to squeeze your gluteal muscles. You want to create strength and stability through your legs. Your are creating length, separation and expansion by the opposite motions of down and forward through your sacrum and hips and up and back with the length of your spine, chest and shoulders. · As you grow, on an exhale, begin to bend backwards opening your heart to spirit. Your head follows the line of your spine. · Leave your hands where they are or for a deeper experience, place the palm of your hands on your heels so that your fingers face your toes. · Take as many breaths here as you are comfortable with. · Inhale to come up accessing your legs to do so rather than your torso. Your head should be the last to come up.

Written by Melanie Fawer ASHTANGAYOGAROOM.COM

YOUR HOME AWAY FROM HOME

The Original Vinyasa Flow Ashtanga Yoga Classes Private Instruction + Workshops Bio Mat Sessions Full Spectrum Infrared Sauna Sessions Yoga Boutique featuring Hard Tail Clothing

Express Yourself with the whole picture

Take a Drawing Journey. Let your inner artist emerge. You will feel more confident, more relaxed, and extremely proud of yourself when you complete the journey.

Before you respond, “I can’t even draw a stick figure,” listen to what Elizabeth Impastato of Impastato Gallery & Art Therapy in Mandeville has to say:

“Many people have a fear of exposing their emotions on canvas. The fear of making a mistake paralyzes them from taking a chance to challenge the creative ability trapped within waiting to be set free. Teaching people that think they can’t paint is rewarding.”

Elizabeth teaches the private painting lessons, and her son, Eric, teaches the private drawing lessons.

DRAWING JOURNEY, created

by Eric Mondello, is designed to take any level student around the world while teaching all drawing techniques along on their personal journey.

LANDSCAPE AND PERSPEC-

TIVE is the first package of the Drawing Journey giving the student the foundation that leads the journey as far as the Taj Mahal.

FACES, the next step in our artistic travels is led by Eric Mondello, who guides students as they learn how to draw a face. The emphasis is on everything that comprises an individual’s face – the eyes, nose, mouth, ears – and how to place everything in proper perspective.

To help the student with developing fine detail skills, Eric teaches the difference between male and female faces. The journey goes deeper into drawing by learning how to draw the unique features of each nationality.

The HUMAN BODY takes the student from head to toe while learning all muscles and hands from the city girl and cowboy friend.

The ANIMAL package might have the student riding on a horse with cows following. You decide the journey.

Complete the Journey with a new way of exercising your brain and fine motor skills.

Visit Impastato Gallery and Art Therapy at www.impastatogallery.com and at their new location in the Chenier Marketplace in Mandeville, 1901 Hwy. 190, Suite 28. Phone: 985-778-5338