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4 Strength Moves You Can Do Anytime and Anywhere

With busy schedules, it’s hard to find the time to fit in a work out. But workouts don’t have to take a lot of time. Try these simple bodyweight resistance exercises and in just a few minutes, you’ll complete a full-body toning and strength session that will build muscle, burn calories, and increase your energy level. Start with one set of 8 to 12 reps and work up to multiple sets.

#1—Push Ups

Target Areas: Chest, back, shoulders, triceps, hips, abs

• Get into a plank position, with your hands under but slightly outside of your shoulders.
• Lower your body until your chest nearly touches the floor and tuck your elbows into your sides so your upper arms form a 45 degree angle.
• Keep your abdominals pulled in and your core braced the entire time. Don’t let your hips sag.
• Hold for one second and then push back to the starting position as quickly as possible.

Add a challenge: lift one leg off of the floor as you push yourself up.

#2—Chair Dips

Target Areas: Triceps, chest, shoulders, core

• Sit on the edge of the chair with your feet together.
• Place your hands on the seat on either side of your thighs and keep your feet flat on the floor.
• Keep your abdominals pulled in and your head centered between your shoulders.
• Bend your elbows 90 degrees and lower your body toward the floor.
• Straighten your arms, raising your body back to the start position. Be careful not to lock your elbows.

Add a challenge: move your feet further out from the chair and deepen your dip.


Target Areas: Glutes, quads, hamstrings

• Stand with your feet hip distance apart.
• Bend your knees and lower yourself into a squat position, like your sitting back in an imaginary chair. Keep your knees behind your toes.
• Stop when your knees reach a 90 degree angle.
• Press through your heels and squeeze your glutes as you slowly return to a standing position.

Add a challenge: do a single leg squat, add weights, or squat on an unstable surface such as a balance disc or Bosu ball.


Target Areas: Abs, back, chest, forearms, shoulders

• Position yourself in a plank pose with your forearms flat on the floor. Your elbows should be directly below your shoulders to create a 90 degree angle.
• Keep your body in line from your head to your heels. Brace your core and pull your abdominals in.
• Hold this position for as long as you can, working up to one minute. Repeat one or two more times.

Add a challenge: straighten your arms and position your hands under your shoulders. Raise one leg and hold for 30 seconds. Repeat with the other leg.

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Body Transformations

Over time we see the evidence of aging on our faces. Wrinkles and fine lines begin to appear. The skin loses tone and elasticity. The same thing happens to the skin on our bodies. It loses elasticity and begins to sag. Metabolism changes make it harder to eliminate fat and skin starts to dimple and look lumpy. But the same way we can treat the affects of time on our faces, we have the technology to rejuvenate the body. Here are two popular and highly effective therapies:

3DEEP Body Therapy

3DEEP is an FDA-approved technology that uses radio frequency to treat sagging skin and wrinkles non-invasively. Energy is delivered to the deepest layers of the skin to promote the production of collagen, which improves overall skin surface texture while reducing unwanted fine lines and wrinkles and replacing them with firmer skin. It provides complete skin tightening and contouring anywhere on the body where sagging or loose skin exists. 3DEEP tightens skin in smaller areas including:

• Neck
• Lower jaw
• Chest
• Upper arms
• Knees

3DEEP contours skin and reduces cellulite in larger areas including:

• Waist
• Abdomen
• Buttocks
• Thighs
• Hips

Deep heating causes the skin to contract and tighten while stimulating new collagen production, bringing fresh new skin to the surface. Collagen production continues long after the treatment session to further tighten skin and yield a youthful, tightened, and lifted appearance. 3DEEP also facilitates smooth skin by improving blood flow, promoting breakdown of fatty deposits, and promoting drainage of retained fluids within the skin.

Effective on all skin types and colors, 3DEEP treatments are designed for patient comfort. It’s a quick procedure with no downtime, minimal discomfort, and minimal risk of side effects. A handpiece is gently massaged over the treatment area in a circular motion and slowly warms as it delivers energy deep into the skin.


Vacuodermie originated in France and was first used to treat medical conditions such as tendonitis, joint and tendon fibrosis, muscle and tendon injuries, and circulatory functional problems. Today it is also used to treat esthetic conditions.

Vacuodermie is a non-invasive procedure in which a vacuum is applied to the skin. The vacuum increases the blood flow at different levels of the skin while simultaneously stretching the connective tissue to allow room for more circulation. It also relieves congestion due to the swelling of fat lobes in overloaded areas.

The overall stimulation of local circulation (arterial, venous, and lymphatic) generates better exchanges at the cell level and consequently increases metabolism to include oxygenation, elimination of toxic wastes, and cell rejuvenation. Stretching the connective tissue loosens the connective fibers, stimulates the production of collagen, and increases the resiliency of the elastic fibers to achieve firmer, more toned skin, while improving its physical and mechanical qualities.

The vacuum stimulates the natural functions of the body and therefore remains both safe and comfortable. The treatments result in soft and new looking skin. Vacuodermie is effective for:

• Body Contouring—It reduces the appearance of fat overloaded areas of the body, particularly the abdomen, hips, and thighs.
• Cellulite—It significantly diminishes the dimpled appearance and lumpy irregularities of cellulite.
• Scars—It can significantly speed up the healing process and improves the aesthetic look of scars and incisions.
• Pain Management—It stimulates nerve receptors and generates a soothing effect to relieve pain.

For more information on body rejuvenation or to schedule a free, no-obligation consultation, call (956) 664-1234 today.

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