Therapeutic Massage and Body Work LLC

07/18/2025

07/15/2025

High winds with white caps on the lake today….. to the point water police had to rescue 🛟 lots of folks who could not paddle back in against the wind! Great functional athletic workout today!

07/11/2025

🔥 Full Body + Shoulders & B***y Focus

🧘‍♀️ Warm-Up (5–10 mins)
• Glute bridges x 15
• Arm circles (forward & backward) x 30 sec each
• Banded lateral walks x 10 each direction
• Bodyweight squats x 15
• Jumping jacks x 30 sec

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🏋️‍♀️ Main Workout (3–4 sets of 8–12 reps unless noted)

1. Hip Thrusts or Barbell Glute Bridges
• Glute focus
• Pause at the top for 2 seconds
• Tip: Use a b***y band for added tension

2. Dumbbell Shoulder Press
• Delts focus (especially front and side)
• Seated or standing

3. Romanian Deadlifts (Dumbbells or Barbell)
• Targets glutes, hamstrings, and core
• Slow eccentric for more glute stretch

4. Lateral Raises
• Isolate medial delts
• Use moderate weight with strict form

5. Bulgarian Split Squats
• Glute emphasis (lean slightly forward)
• Add dumbbells or bodyweight depending on level

6. Cable or Dumbbell Front Raises
• Anterior delt isolation

7. Cable Kickbacks or Banded Donkey Kicks
• Glute isolation
• Focus on mind-muscle connection

8. Push-ups or Incline Dumbbell Press
• Chest and shoulders
• Bonus: Core stabilization

9. Lat Pulldown or Assisted Pull-Ups
• Balance upper body by working lats and back

10. Core Finisher (Choose 2)
• Russian twists x 30 sec
• Hanging leg raises x 10–15
• Plank w/ shoulder taps x 30 sec

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07/09/2025

The two days after getting Pellet hormone therapy is always lite easy exercise…… but I still move! As we get older movement is key! Hormone therapy as we get older helps with so many things! For me it was a game changer, relationship saver, and life enhancing! As I was starting to go through perimenopause everything was affected and it seemed to hit me overnight! The crazy mood swings, fatigue, anxiety, migraines, joint pain, brain fog. Now a year later….. after starting Hormone Therapy, I feel like me again.

07/08/2025

Legs only today, cause I won’t be able to work them for a few days.

07/01/2025

Thank you so much I love them!

06/27/2025

Today’s workout. 🏋️‍♀️ ❤️

06/26/2025

Today’s workout kicked my b***y!