“There’s nothing like a bad case of low back pain to make you lose your faith that you’ll ever be pain-free. Good news: These sequences will help you find relief. “
Thai Massage Photos
I had the privilege to work with Shivian Morgan to get some photos of my Thai Massage practice. This form of massage is done on a padded mat on the floor, performed over clothing, and incorporates yogic stretching, compression, breathing techniques, traction, and trigger point therapy.
Let us know if you would like to schedule a session for your next massage.
Starting March 1st, 2019, our rates will be increasing a little.
With the increase of general cost of living, our rates occasionally have to increase slightly as well. We still strive to keep our rates approachable, so our massage rate will only be increasing by $10 per hour.
Our base rate for table massage will increase from $70 per hour to $80 per hour and our Thai Massage Sessions will also increase from $80 per hour to $90 per hour. Our Advanced Scheduling Discount (scheduling your massage at least a week in advance) and our Prebooking Scheduling Discount (booking your next massage before you leave your previous one) will remain the same.
Below is a list of how this affects various sessions:
Current Massage Rates (Full Rate / Advanced / Advanced and Prebooking)
60 minute Table Massage: $70 / $65 / $60
90 minute Table Massage: $105 / $97.50 / $90
120 minute Table Massage: $140 / $130 / $120
60 minute Thai Massage: $80 / $75 / $70
90 Minute Hot Stone Massage: $140 / $130 / $120
120 Minute Hot Stone Massage: $175 / $162.50 / $150
New Massage Rates (Full Rate / Advanced / Advanced and Prebooking)
60 minute Table Massage: $80 / $75 / $70
90 minute Table Massage: $120 / $112.50 / $105
120 minute Table Massage: $160 / $150 / $140
60 minute Thai Massage: $90 / $85 / $80
90 Minute Hot Stone Massage: $140 / $130 / $120
120 Minute Hot Stone Massage: $175 / $162.50 / $150
Our rates for session enhancements such as our Diffused Aromatherapy ($5) and Heated Oil Massage ($10) will remain the same as they are now.
If you have any questions, please contact us at james@cummingswellness.com.
Second set of Desk Stretches with Dylan Werner
Click the link to see the video.
Current Exercises
After being asked by a few people about what I do for a workout, I decided to put this piece together. I will try to update it occasionally to keep it current.
In general, I weight lift two to three days a week at LA Fitness and attend a vinyasa yoga class twice a week at Corepower Yoga. I break up my weight lifting days into three categories: biceps and back, legs, and triceps and chest. I use a combination of weight machine and free weights. A legend is below for explanation of my abbreviations.
Disclaimer: I am not a personal trainer nor a doctor. If you want to use any of these workouts, please consult your doctor and maybe a personal trainer first.
Below is a breakdown of my exercises while I weight lift.
Stretch
Core Work (choose one for each section)
Upper Abs
Basic crunches
Legs up the wall crunches
Legs up the wall toe touches
Oblique Abs
Figure Four crunches
Bicycle Crunches
Rope climbers
Side plank hip lifts
Lower Abs
Leg lifts
Legs up the wall Hip lifts
High Boat to Low Boat
Adduction and Abduction leg lifts
Side plank hip lifts
Cobra lifts
Warmup
50 jumping jacks (pull your shoulder blades back, extend arms and really focus on the movement)
50 body weight squats
50 calve raises
10 lunges (each leg)
10 One leg pelvic lifts (each side)
10 Yoga Kick Back (each leg)
10 Hydrant pose (each leg)
5 hip rotations each leg (like you’re stepping over a fence)
10 forward leg swings (each leg)
10 side leg swings (each leg)
10 arm circles, both directions, both sides
30 push ups (10 wide arm, 10 down dog, and 10 tricep)
Weight Lifting Exercises (choose one of the following three days)
Triceps and Chest
Triceps Cable Pull-down
Chest Press BB
DB Shoulder Shrug
Cable Inner Chest Press
DB Standing Triceps Extensions
Incline Chest Press BB
DB Front Lateral Raise
DB Lateral Raise
Bicep and Back Day
Back Hyperextensions and Side lifts (Roman Chair)
Parallel Bar Leg Raise
Iso Lateral Wide Pulldown
DB Shoulder Press
One Arm Iso Lateral Wide Pulldown
DB Arm Curls [normal/hammer/wide]
Leverage Machine Iso Row
Preacher Plate curls
Arnold Press
Leg Day
BB Full Squats
Leg Press
Thigh Adduction
Thigh Abduction
Seated Calf Raise [15-25 reps; straight legs]
BB Hip Thrusts
Lying Leg curls
Leg Extensions
Stretch
Sauna and Shower
Legend:
- Exercise Name (xx) = three sets of ten reps
BW = Bodyweight
DB = dumbbell
BB = barbell
The Flow With Mary Beth LaRue (20 min, Beginner) | Wanderlust
A 20-minute slow flow yoga class. Great for beginners.
Wanderlust | Destination: Home—The Yogi Staycation - Maggie Peikon
Need a getaway but can’t get away? Have a mindful, life-enhancing yogi vacation right in your own city.
Exercises 1.0
After being asked by a few people about what I do for a workout, I decided to put this piece together. I will try to update it occasionally to keep it current.
In general, I weight lift two to three days a week at LA Fitness and attend a vinyasa yoga class twice a week at Corepower Yoga. I break up my weight lifting days into three categories: Arms and Chest, Shoulders and Back, and Legs. I use a combination of weight machine and free weights. A legend is below for explanation of my abbreviations.
Disclaimer: I am not a personal trainer nor a doctor. If you want to use any of these workouts, please consult your doctor and maybe a personal trainer first.
Below is a breakdown of my exercises while I weight lift.
Stretch
Nerd Fitness Warmup (Click here for more info)
2-3 minutes of jump rope (I rarely do this one)
50 jumping jacks
20 body weight squats
5 lunges (each leg)
10 hip extensions
5 hip rotations each leg (like you’re stepping over a fence)
10 forward leg swings (each leg)
10 side leg swings (each leg)
10-20 push ups (scale based on your level of fitness)
10 spiderman steps (each leg)
Weight Lifting Exercises (choose one of the following three days)
Arm and Chest Day
Arm normal/hammer/wide curl DB (45)
- Compound Deltoid lift (35)
Overhead 1H Tricep extension DB (17.5)
Incline Chest press BB (70)
- Preacher bicep plate machine (60)
Tricep cable pull down (57.5)
Butterfly Machine (110)
Shoulder and Back Day
Diverging Lat pull-down (115)
Roman chair (30)
Shoulder press DB (55)
Reverse Butterfly machine (80)
DB 45° lateral lift/shoulder shrugs (40)
Row cable (115)
Leg Day
Leg curl (120)
Leg extension (120)
Adduction (180)
Abduction (180)
Calf Extensions (180)
Plate Leg press (160)
Glute machine (120)
Bodyweight Exercises
Arm and Chest BW Exercises (done between sets on shoulder/back and leg day)
Push up
Triangle push up
Archer push up
Tricep dips
Bosu ball push ups
Shoulder and Back BW Exercises (done between sets on arm/chest and leg day)
Forward leans
Shoulder rotations
Mountain climbers
Leg BW Exercises (done between sets on arm/chest and shoulder/back)
Bodyweight Squats
Side Squats
Lunges
Calf Raises
Everyday Exercises
Squats with 37.5 lb DB
Compound glute exercise x 20
Dragon flag hold (30/30)
Core Work
Upper Abs
Basic crunches
Legs up the wall crunches
Legs up the wall toe touches
Oblique Abs
Figure Four crunches
Bicycle Crunches
Rope climbers
Side plank hip lifts
Lower Abs
Leg lifts
Legs up the wall Hip lifts
High Boat to Low Boat
Stretch
Sauna and Shower
Legend:
- Exercise Name (xx) = three sets of ten reps
BW = Bodyweight
DB = dumbbell
BB = barbell
Desk Tension Relief by Dylan Werner
Click the button to go see some really useful stretches to use at your desk by Dylan Werner.
Massage Space Update
I have a bit of news for you all. As of today, my family and I have put our condo up for sale. To reduce as much inconvenience to you as possible, I have required that any viewing requests be given 48 hours in advance. What this means to you is that if there is a viewing request during your appointment, I will contact you two days before to reschedule your massage. I apologize for any inconvenience this may cause you, but I will try to minimize it as much as I can.
In case you would like to see the listing of our condo, go to http://tinyurl.com/CW-Condo.
James
Valentines Hot Stone Special and New Yoga Lesson Rates
Come warm up and relax this February
Throughout the month of February, we are having a discounted rate on Hot Stone Massages. Normally, a 90 Minute Hot Stone Massage would be $140, but for the month of February they will be:
- Full rate: $120
- Advanced Scheduling: $110
- Advanced and Prebook Scheduling: $100
We will also start offering 120 Minute Hot Stone Massages! Normally, this would be $175, but for the month of February, they will be:
- Full rate: $150
- Advanced Scheduling: $140
- Advanced and Prebook Scheduling: $130
Our Private Yoga Lesson rates are permanently changing and we are starting to offer Private Yoga Classes! Private Yoga Lessons will operate under the following rates:
- One person: $40
- Two People: $60
- Three People: $80
A Private Yoga Class is when there are four or more students, which will be a flat $100 rate for an hour class. Students must be able to host class or arrange for a suitable location.
If you have any questions about our Hot Stone Massages or Private Yoga Lessons, email us at cummingswellness@gmail.com.
9 Reasons Men Should Do More Yoga | DoYouYoga.com
From physique to mental health, yoga is undoubtedly one of the most beneficial practices in the world. Most Western yoga classes are dominated by women, but more and more men are starting to become interested in getting on the mat.
Upcoming Specials!!!
Black Friday Special
Any massage scheduled on Black Friday, Nov 25, will be offered at a discounted rate of $60 per hour (a $10 per hour discount).
In addition to this, these massage sessions will be offered a choice of a complimentary Aromatherapy OR Salt Foot Scrub, a $10 value.
Cyber Monday Special
Any Gift Certificate purchased on Cyber Monday, Nov 28, will be sold at a rate of $60 per hour (a $10 per hour discount).
15 Tips for Yoga Beginners | Man Flow Yoga
"I wrote this blog so you can expect what you’ll experience as a newbie to yoga. I’m also publishing this blog as part of the release of the FIRST Body by Yoga workout series, Guyoga: Beginner’s Yoga for Men, a workout series I designed to teach people the physical fitness aspects of yoga, to improve strength, flexibility, and balance – and maybe relieve some stress, too. Guyoga: Beginner’s Yoga for Men is available for 30% savings this week only on Amazon. More details below..."
Free Online Yoga Classes with DoYouYoga.com
I will frequently recommend these free yoga challenges through DoYouYoga.com for a variety of reasons. They have ones that are three days, seven days, fourteen days, or even thirty days. Ones that are for anyone or ones that are specifically geared towards men. And many other reasons. Below is a list of some good ones that I am aware of, though I know they are not the only ones. Feel free to take a look.
- Your 7 Day Home Yoge Retreat
- Office Yoga Challenge
- 7 Day Yoga Fitness Challenge
- 3 Day Keep Calm Challenge
- 14 Day Power Yoga Challenge
- Men's 30 Day Yoga Challenge
- 30 Day Yoga Challenge
If you have any questions about any of these, feel free to shoot me a message at james@cummingswellness.com.
6 Tips for Sticking With Your Home Yoga Practice | Wanderlust
"A solo yoga class in your living room probably won’t match the energy of a packed class, but that’s not the point. Any time on your mat is a good time to move your body and shift your energy, and establishing a home (or traveling) yoga practice is the perfect way to stay in the flow. Here are some tips to get your started...."
Cody | Desk Therapy
This Desk Therapy series by Dylan Werner through Cody looks amazing!
12 Nutritious Snacks For When You’re On The Go
Whether you are running out the door for the kids or work, in need of post-workout nutritious snacks, or simply bored of your go-to munchies and wanting something new — we’ve got you covered.
Check out these simple and tasty morsels that are both nutritious and super easy to just grab and go!....
Desiree Rumbaugh: Listen to Your Body by Helen Avery | Wanderlust.com
By becoming deeply inquisitive about our bodies we can find more ease and greater personal growth in our yoga practice.
FREE FLOW VINYASA YOGA CLASS with Patrick Beach
Great flowing yoga class to do when you have 20 minutes for yoga.