Sleepy Sunday: Sleep Solutions

This last day of May ~ the month of MARY ~ marks my last (rest) day, week and month before the summer when I amp up my A-game to A+ completion for my dissertation. In June ~ very, very soon ~ I’ll …

• Wrap up my data collection
• Run my statistics
• Analyze my results

Almost #NumberCrunchTime!

Breakthrough news:

Due to my strong efforts in increasing my sample size for my doctoral survey this past week alone, I had more participants everyday than I had in previous months since I started my research methods! As of yesterday, I’ve (finally) reached my minimum target amount! Of course, I’ll still keep *shooting* for more…

For the rest of this year, I’ll devote almost every waking moment outside of my Church, teaching and photography to finish my paper and prepare my dissertation defense to become DOCTOR. As my bud Edwin and I established the other day

I don’t just want  to do it at this point. I have to / need to get her done. It is imperative.

Bearing all of the above in mind, a good night’s sleep is essential. Following are:

• Problems that lead to lack of sleep
• Guidelines from various sources that may be worth a shot
• Which ones of those tips worked for yours truly?

Throwback: Baby ASIA sleeping with her 1st toy

Before you dive into this, here’s my disclaimer:

With a wealth of health info, there’s long-winded content below! #DISPObustAFlow

INSOMNIA ISSUES

As I write this, a Sleep Number commercial just came on, reminding me that comfort is key to getting those much needed z’s.

In my speech classes, I teach about how listening barriers (i.e., physical and psychological noise) prevent us as audience members from effectively paying attention to presentations ~ a similar analogy applies to sleepers.

• Other people/pets at home or noisy neighbors contribute to non-friendly sleeping environments
• Stress induces mind alertness that also deprive both the body and spirit from rest.

REM RESOLUTIONS

Rapid Eye Movement sleep is what we want to achieve for deep sleep. In order to achieve a more rested feeling upon waking up and welcoming the day, it may be a matter of adjusting our lifestyles. Here are ways to manage our time from the moment we wake up to when we hit the sack…

Begin your day with a “B”!

Breakfast

Yes, this is the most important meal of the day for good reason, and (2)my mom the Belated Birthday Girl, knows best because she:

• Always eats a feast first thing in the morning
• Is in incredible shape
• Sleeps like a baby!

“C” Sleeping Tips	Benefits	Which Worked for Me
Cardio	(4)First-thing-to-ring-in-the-morning sweat sessions bring blood pressure down to seize the day for better sleep(5)TIU-approved!	I observed that my better nights’ sleep took place after a knockout workout, such as the body pump, body jam and step aerobics classes that I took at my hometown and school gym during graduate school
Cherries	(4)The juice contains melatonin, a chemical that induces sleepiness	Now that they’re in season, and my parents recently picked a serious bunch in California (during my mom’s birthday vacay and paternal grandmother’s anniversary commemoration), so I’m stocked up on pasalubong (gifts)
Caffeine	(4)As long as it’s consumed at least a couple of hours after waking (so you’re not too wired at the beginning) and done drinking coffee or caffeinated beverages by 2PM due to the 8-10 hour aftermath energy potential	I learned from experience to cut off my coffee intake before 5PM (because I’ve always had trouble sleeping when I’d keep drinking it past then) ~ now I ought to shut down a couple of hours prior to my usual time
Consume Healthy Fats	(4)Omega-3 fatty acids can connect to substantial sleep
C-iesta	(4)Mid-day nap to increase alertness to wrap up the day; NASA research revealed that military pilots’ power naps increased their levels of alertness	Power naps have given me more of a punch and pow to plow wow through the rest of my day
Carb Load	(4)The amino acid tryptophan helps lead to drowsiness	Yes, please, bring it on! I’ve always advocated carbohydrates, like in pasta, as a runner whenever I’d get ready for race day, but it certainly makes sense that they’ve contributed to that well-rested feeling! The Ellen DeGeneres Show also suggested carbs, such as in bread, to help you sleep
Cut out Alcohol way before bedtime	(4)Alcohol interferes with circadian rhythms, according the University of Missouri studies, and takes an hour minimum for the body to metabolize it(5)DON’T drink on an empty stomach, and drink water between cocktails to stay hydrated, + try wine spritzers (= parts wine & soda) for ½ the calories!
Scents	(4)Lavender decreases inflammation, soothes aches and pains(5)reduces blood pressure and leads to deep sleep	My fave relaxing fragrances: lavender, jasmine, eucalyptus and mint …·         I’ve always adored the calming effects of lavender, which I’ve already used from shower gels, bubble bath and my Bath & Body Works Aromatherapy lotion (Lavender Vanilla for Sleep)!·         Another from my B&BW collection is from jasmine, from Midnight-Blooming Jasmine moisturizing lotion to Jasmine Vanilla for Sensual Aromatherapy·         Eucaluptus and mint soothe me through my B&BW lotion (Eucalyptus and Spearmint for Stress Relief), and Vicks VapoRub that I massage into my neck, chest, back and feet at bedtime to relieve aches and pains plus bring aromas that calm my cold.
DisConnect	(4)Unplugging all devices means NO melatonin suppressants (e.g., blue light, white noise)(5)TIU’s K&K call it a “tech detox”	I honestly have been keeping my iPhone 6+ OFF for days and even weeks at a time this season and using my computers , including for social media, exclusively to fulfill purposes of career-related projects
Clothes OFF	(4)Cooler temperatures rom sleeping au natural prevents the body from overheating	I’m all about snoozing in the buff, and this actually also has benefitted my energy bill more when I keep my electric fan off
Committed Sleep Schedule	I’ve always craved at least 8 hours of sleep per night, and (1)Edwin affirmed that by pointing out to me that by pointing out how 8 hours indeed is ideal during the night 9 hours (+ an extra hour) works for the weekend	He also mentioned that there’s no way we can make up for lost sleep. I most certainly back this because during my previous attempts of sleeping more after lacking rest, I’d throw myself off.
Coin Toss	(6)Biggest decisions occupy our minds, so·         Heads = YES·         Tails = NO
Change Sleeping Position	(6)Instead of getting out of bed, change your sleep position by turning upside-down·         Calms the nervous system·         Turns fears upside-down	When my sister and I shared a bedroom while vacationing at our aunt’s and uncle’s as children, we weren’t accustomed to twin beds since we had our own double/full-sized beds at the time ~ we stayed up late talking but realized that we more easily dozed off by reversing with our heads at the feet and our feet at the heads of the beds! (Mind you, we really didn’t have worries back then, but this method definitely proved to be effective even during childhood.)

Another commercial that just caught my eye was for Snuggles ~ a mom would put fabric softener sheets everywhere, including underneath chair cushions, to remind her and her family of the freshness! I think that I’ll try the Lavender Joy!

Supplements and Substances

Yes, several of us out there sought “magic pills” for a quick-fix to our own insomnia. Based on my own experience, I’ve taken them but now would rule them out as a last resort after trying all of the above advice first.

• Valerian root ~ linked to reducing anxiety but isn’t FDA-regulated (which I took when I prepared for comprehensive exams in both my Master’s and doctoral degrees)
• Prescription drugs ~ I’ve had Rx to “resolve” my sleep struggles, but I’d rather not be chemically-dependent on them and would only take them when I could devote a full-night’s rest
• Sleepytime Tea ~ My doctoral classmate suggested this, and of course, I’ve also started making my own lemon-honey tea to soothe my cold: another reason I’ve been kept up late at night

Cap your night with another “B”!

Breathing Exercise

(6)Shutdown night time worry by minimizing those fears that keep you up late at night

Tip: Breathe in for 90 seconds so the worry passes 

Last but not least …

Personally, I pray for peace✌

Just in case this lengthy segment didn’t already put you to sleep, here’s a sum-up …

For sufficient shut-eye, shoot for these essential “Cs“:

• Comfort: comfy mattress (or other sleeping surface) and temps
• Consistency: amount of sleep and same time on schedule

Challenge:

1. Go 1 day with implementing all of the above (except for the coin toss, sleep position or substances, unless absolutely necessary) ~ please feel free to post a comment to me on which ones worked for you
2. For any that did work for YOU, continue 1 week with them
3. If your sleep has improved after 1 week, keep incorporating them for 1 month!

*Bonus*: How to Stay Happy & Healthy (3)

Healthy & Happy Hacks	Examples or Experts	Which Worked for Me
Fitness tracker apps	Fitbit, Moves, Health Mate	I login to MyFitnessPal religiously and track my miles on RunKeeper (initially introduced to me by my college student who also trained for and ran marathons)
“Workout that does good”	Barre3’s daycare donation proceeds go to Every Mother Counts	I’ve raised funds for several exercise events that collected charitable contributions, including the American ♥Heart♥ Walk almost every year between my college and doctoral coursework years
“Look pretty – and pretty awesome”	Twice-Team USA Olympic runner Shannon Rowbury ~ who races with bright pink lips	I like to pull or pin my hair back before exercising … even though it doesn’t always stay that way post-workout!
“Orange juice for the win”	Easier to absorb nutrients from juice than the fruit ~ but beware of drinking too much due to sugar content, so still stay hydrated with H2O (Ralf Schweiggert, Ph.D., HohenheimUniversity in Stuttgart, Germany)	This definitely helped me through my chronic cough!
Squash a craving	Put physical space away from food (like bread)	TBD

References

1. Bruno, E. J. (2015). Personal communication.
2. Dispo, E. R. (n. d.). Personal communication.
3. Editors. (2015, May). “5 feel-healthy, be-happy tricks.” Redbook, 224(4), p. 112.
4. Moscatello, C. (2015, May). “How far should you for a perfect night’s sleep?” Redbook, 224(4), pp. 107-108, 111.
5. Scott, K., & Dawn, K. (2015). 28 days to fit, fierce, and fabulous: Create the beautiful body and mind of your dreams. NY: Rodale.
6. TV broadcast (2015, March 27). “Reduce worrying that makes you lose sleep.” Dr. Oz.

Study Saturday: Elaine the Educator’s College Guidelines

ConGRADulations, 🎓Class of 2015!!!🎉

Throwback: School Portraits of yours truly from Pre-K-12th Grade

My H.S. Grad: Abilene Cooper, Class of 1999

 

 For 🔔high schoolers, I’m imparting advice💭 that worked to my advantage when I prepared for college🏤 and throughout my career:

• College Applications📑
• College Internship💼
• College Bucket List📋

Additional Articles by Educator Elaine

For your health as a student:

• Healthy Lifestyle
• Stress Reduction
• Organized Desk

For studying and writing plus speaking :

• Note Mastery
• Writing Benefits
• *Speech Pros*

For learning:

• Intrapersonal Style
• Technology Enhancement

For student-athletes:

• Athlete Expectations

For exercise enthusiasts:

• Fitness Degree

For electives:

• Unique Courses

For graduate students and researchers:

• Ethnography Programs
• Dissertation Hypotheses
• Online References

Bachelor of Arts in Communication, McMurry University, 2003

I’ve been beyond blessed to have taught college students who were valedictorians (No. 1), salutatorians (No. 2) and top-ranked out of their class ~ two during this graduation season alone who are speaking🎤 at their commencement:

• Student Body President (female 💪🏽powerlifter) from last 🌞summer🌼
• Valedictorian (state 🏁championship🏆 🏈football🏉 player) from this past 🍀spring🌷

Master of Arts in Communication, Angelo State University, 2006

We present … The Graduates!!!👏🏽 {☝🏽️GOD-willing🙏🏽, I’ll walk👟 for my doctoral degree}

Feline Floral Friday: A&A R&R

Angelic Annie is the prayerful† pet ~ reverent with our Rosary!

This glow-in-the-dark Rosary goes well with reverent Angelic Annie‘s green eyes ^_^

Last Memorial Day🇺🇸 weekend, I longed to stay home🏡 and relax with my Double A😻 ~ to play and pray✌ ~ before teaching this summer☼ and my work trips🚘 slated for next month!

 
To kick it off, my bestie‘s family held Mass💒 at their new blessed 🏠home! Her always generous mom was sweet🍭 enough not just for the food🍛 that she cooked🍗 and baked🎂 for their guests, but also for sending me home with plenty of leftovers🍱 and one of the beautiful flower💐 center pieces! 

  
Before I followed in my mom’s lead by bringing them to the 🙏Virgin … 

 
        

… My 🐱girls🐯 and I enjoyed 🌺them, and I made the most out of my QT with my ♥cuties! K&K‘s💪 FFF book📖 (2015) cited research🔬 from 📙Journal of Evolutionary Psychology that revealed how fresh flowers🌷 provoke 🌻joy!

 
        

FYI: Due to my the heavy load ahead for my remaining dissertation🎓 work ahead, I may not post📓 on here as much. Best wishes of blessings† to all who stay in my loop📳 as I deliver the scoop🍦 … and I seek y’all to please send good vibes☺️ and lift yours truly in ☝prayer, thank y’all! ✌

Tuesday Beauty: Spring-to-Summer Transition ~ Belts & Scarves + Slacks, Shorts & Skirts

Happy 9th ♥Annie-versary♥ to ASIA & me!

The very photo on the Humane Society website that made me fall in ♥love♥ with ASIA in the first place: her #DeepBlueNeedYouEyes 😍 ♪♫

Now that Memorial Day🇺🇸 has passed, we who abide by fashion rules can wear white shoes👟 until Labor Day!

At least ASIA ~ as a ⛄️snowshoe❄️ ~ always has her white shoes + she & Lil’ Sis ANNIE😻 have their pink & gray paws

Since we’ve experienced way more-than-usual ❄️cold⛄️ fronts and 💦rain☔️ this 🍀spring, I’ve still found myself wearing scarves, especially since the weather did a number on my health!

During 🍀spring🌷 cleaning, I switched my scarves (that include my Pashmina shawls ~ gold from my colleague, salmon from my aunt & fushia print from mi suegra ~ + multi-colored from Edwin & chevron-striped from my R.E. student for reading @ her parents’ 🙏🏽Church💒 💍wedding👰🏻) from my 💝heart💖 door hooks to storage in this Ikea bin for the still easy access off-season

As the next school term approaches, I’ve already planned my work wardrobe for the 🌞summer🌼 📋speech🎤 class that I teach over a 📆month📅 ahead of time!

Belts & light scarves adorn my 💝heart💖 door hook + the 💍bling💎 hook rack also holds my good luck🍀 elephant🐘 mail📮 pouches + my DSLR🎥 & handy-dandy cam📷 bag👜 ~ my 💸$$$$$money-maker🏆

While I’ll wear dresses👗 or skirts almost everyday before play, I do have these bottoms for back up that pair well with seasonal 👚tops!

💼Work-appropriate business-casual bottoms in muted neutral tones & fun print patterns for 🍀spring🌷 & 🌞summer🌼 (clockwise⏰ from 🕡6:30): slacks with belts (GAP pink👛 striped Stretch with snap fly • EXP pencil striped ✒️📓Editor📇📰 with 3-snap fly • 💃🏻Fashion👠 🌠⭐️Star🌟💫 for H&M 🐶houndstooth🐾 with double-button snap-flap fly) | below-the-knee (Sofia by Sofia Vergara [SV] black Bermuda🌴 shorts with snap fly • Elle khaki Capri pants with double-button fly) | skirts ~ several of which have my fave feature {pockets} ~ in checkers (Esprit [next 3] gingham 🌹floral🌺 with zipper pockets & triple-button fly • black crosshatch mini A-line with pockets • black, white & blue crosshatch houndstooth) | pencil✏️ silhouette (GAP indigo wash denim with pockets & navy⚓️ blue sash🎽 • Mossimo khaki with wide belt loops and triple-button fly • SV [next 2] black sequined • black bandage) | 📈geometric📉 designs (Kardashian Kollection [KK, next 2] black & blue color block polka dot with 🎀bow-stitched pockets • silver with black animal🐱🐆 print & metal embellishment)

Oodles of OOTDs* coming my way every work day 👜 … after two weeks of grinding my 📜dissertation📖 at 🏡home🏠 (prep to run my 🔭stats🔬 ~ STAT) looking like a hot mess from all of the stress! #DISPObustAFlow

Throwback: I still sport these Gaucho Pants (here at Hilton Anatole in Dallas ~ for SIFE regional tourney)

Throwback: These Gaucho Pants absolutely are on point (here in Uptown Dallas ~ celebrating my Sam M. Walton Fellowship)

*This time around, I’ve arranged my outfit agenda by the week:

1. Limited Edition👛
2. Animal Print🐯
3. Solids/Color Block🎱
4. Stripes💈
5. Abstract🎨
6. Festive (post-Independence Day)🇺🇸

Movie & Musical Monday: Classics

Happy Memorial Day! 🇺🇸

With the hype of recent releases🎥 and upcoming summer blockbusters📹 on the 🎬silver screen, there’s no doubt that theaters🎫 will be packed, especially with students being off…

I’ve enjoyed my share lately and look forward to more, but with these excessive ⚡️thunderstorms☔️ (i.e., Texas floods), I’ve preferred to stay home with my own media collection.

Speaking of 📀movies💽 & 🎼music🎵 🐯Asia🐅 (with whom I celebrate my 9th 😻Annie-versary😍 mañana) & my fave film together during her 🐱kittenhood🐈 was 🐵Curious🙈 🙉George🐒 in which 🌺Jack🌴 🎸Johnson🎤 is featured on the 💿soundtrack🎶

At Hastings Entertainment (where I worked in high school and college), I’ve taken advantage of my vinyl📻 discount ~ as I’m a vintage gal!

I relate the most to these Disney 👸🏻princesses/heroines💃🏻 because they have dark hair 💁🏻 like yours truly, + who can’t resist the shared spaghetti🍝 scene between 2 🐶K9s🐾

Plus, I play my timeless Disney 💎classics💍 to lift☝🏽️ my spirits😇 sometimes. We’re never too old to watch these animations📺 based on

♪A 🌈dream💭 is a wish your 💝heart💖 makes♫

👣Footnote: An underlying meaning behind The Little Mermaid🐚 is the life lesson of adapting to another cultural civilization🏯

Floral Friday: Shower with Love

April Showers☔️ bring:

MORE May Showers! ⚡️

• AND May Flowers! 🌼

My dad grows beautiful blossoms🌸 in his 🌳garden. Now they’re in full 🌺bloom. This is great timing⏰ with my mom’s 🎈celebrations🎁 this month.

After Mother’s Day, Mami Aya asked Papa Jun not to give her anymore 🌹roses. She meant flowers in general, but since she wasn’t clear…

 
He gave her calla lillies for her birthday! 🌻

While my Nanay appreciated his always kind gestures, she passed along the bouquet💐 to someone more deserving …

 

• Happy Month of 🌷Mary! 🙏

#PayItForward ☝️💸🏆

Foodie Friday: Long Life

Happy 🎆Belated🎇 🎊Birthday🎊 to Mami Aya! 

My Nanay has always cooked unbroken noodles for 🎈birthdays🎁 to signify long life. Usually, these celebratory main courses are spaghetti🍝 or Pancit🍜 (Filipino dish).

Some of us loyal children out there tend to be biased to our parents’ cooking if we grew up mostly exposed to their food. I’m definitely no different; as a matter of fact, I was so spoiled to the point that I as a preschooler once sobbed at my parents’ friends’ 🏠house🏡 when they dropped me off there for date night, and I was stuck with foreign spaghetti.

While many kids cooked for their moms on 💐Mother’s Day, my Mami Aya insisted on cooking her own special meal. Papa Jun and I didn’t mind. Not only have her masterpieces been delicious, but also nutritious!

 
I never can pass up what I call Nanay’s Bomb Diggety Spaghetti (she used to put hotdogs to keep up with Pinoy tradition ~ she even made my sis’ separately because she only liked the hotdogs)

Here’s a new side dish that she whipped up: Baked Parmesan Zucchini Sticks

I now prefer these over the fried green tomatoes🍅 or fried pickles ~ or any other fried greens, for that matter

Who needs mozzarella sticks with these bad boys?  The Birthday Girl also cooked her special meal!   Pancit Canton goes well with Lumpia (eggrolls)!    And let’s not forget the 🎂cake🍰 ~ bring on Tres 🍶Leches🍼 con 🍉frutas: fresas🍓 y 🍍piñas!

Friendly reminder: Pray🙏 just to make it today!

Fitness Friday: Go By the Book

My favorite YouTube📺 fitness gurus have been featured for living by and writing✒️ wonderful work, from their blogs📓 to their books📖 ~ highly recommended by this well-read👓 workout fanatic! 

Loyal viewers📺 are in for a treat to become their readers📖

All three of these publications📚 include exercise routines, nutritious recipes and lifestyle advice. Here’s how each are unique:

📕Sarah Dussault (2013), a.k.a. Sarah Fit, aims to get you back into your best 👙shape.

📗Cassey Ho (2015) of Blogilates tracks a whole year’s worth as 🍀seasons🌺 🍁change❄️.

📘Katrina Scott and Karena Dawn (2015) of Tone It Up challenge their community for four📅 weeks!

Currently, I’m in that triple-F ~ 👊fit, 🐯fierce and 💋fabulous ~ mode for 28 days ~ so I say the mantra💭 of the day🌞 with every rep! 💪

Bibliography

• Dussault, S. (2013). Get skinny again!: The right exercises to get back your dream body and the secrets to living a fit life. Salem, MA: Page Street. 👙

• Ho, C. (2015). Hot body year round: The POP Pilates plan to get slim, eat clean, and live happy through every season. NY: Harmony. 🔥

• Scott, K., & Dawn, K. (2015). 28 days to fit, fierce, and fabulous: Create the beautiful body and mind of your dreams. NY: Rodale. ✌️

Thirsty Thursday: May = Month of Mary

Happy Belated 🎂Birthday🍰, Bishop Mike! 

While everyone all over the 🌍world🌏associates May with 💐Mother’s Day, this whole month is devoted to our Blessed Mother, Mary.

Artwork by my Blessed Angel: Faithful Felicity

As my Church💒 celebrated the Coronation👑 of our Queen Mother (the fifth Glorious Mystery 🙏 of the 🌹Rosary) at our recent Corpus Christi🌴 Procession👣 (in which my bestie, 🎈Birthday🎁 Girl Evie crowned her last year), we remember her as the faithful woman with the Immaculate 💝Heart.

Mary of Galilee is the epitome of Pro-LIFE. Despite being unwed to Joseph at the time of the Immaculate Conception, she still followed GOD’s will upon the Annunciation👼 (the first Joyful Mystery🙏 of the 🌹Rosary) and gave birth to the LORD JESUS👶 (the third Joyful Mystery).

Holy Mary, like parents who experience the tremendous ♥heartache of outliving their children, encountered not just burying her child, but also the anguish of witnessing her own flesh and blood being condemned to death (the Sorrowful Mysteries🙏 of the 🌹Rosary).

The Mysteries of the Rosary: Joyful * Luminous * Sorrowful * Glorious

Not only is the Virgin Mary the prime example of motherhood, she also exemplifies selfless service to GOD☝️ as the chosen one to be the mother of CHRIST. She is known by many names, including from her apparitions:

👑Queen of Mercy 

👑Queen of Peace ✌️

Our Lady of Guadalupe

Our Lady of Fatima

Our Lady of Lourdes

Our Lady of Manaoag

Our Lady of Perpetual Help

 

👼 Hail Mary full of Grace! ☝️

Workout Wednesday: Prayer Pose

Maligayang Bati. Mami Aya! * HBD, Nurse Nanay! 

In spirit of the recent Church💒 Sacraments (including my students’ First Communion and Confirmation), how about we put prayer into practice in our workout routines? 

I propose the 🙏Prayer Pose: place palms together in front of your chest, with your elbows bent at 45*

Here are lower bod and midsection moves that you can do in Prayer Pose (as opposed yet similar to Tree🌳 Pose) while standing and maintaining your balance …
During each rep, say something that you’re grateful for👏 (THANKSgiving prayers) or say a full☝️ prayer during a set✌️
3 sets of 12-15 reps
🙏Squats (as opposed to Prisoner👮 Position with hands behind your head): alternate stances between sets ~ wide/plié • narrow • shoulder width ~ drop low [legs]
🙏Lunges (as opposed to Warrior⛺️ yoga🌅 poses): extend one leg in front of you with knee bent at 90* and stretch other leg straight behind you then drop it down
🙏Calf Raises: alternate toe-point directions between sets ~ facing each other • facing forward • facing outward ~ start on tippy toes than lower to balls of feet👣 (calves)
🙏Abductors: with both legs together and toes facing forward, raise one leg outward to hip level; repeat on the other side after each set [inner thighs]
🙏Extensions: with both legs together and toes facing forward, raise one leg forward to hip level; repeat on the other side after each set [quadriceps]
🙏Elevated Curls: with both legs together and toes facing forward, raise one leg backward while bending the knee at 90*; repeat on the other side after each set [hamstrings]
🙏Bun Press: with both legs together and toes facing forward, raise one leg straight backward; repeat on the other side after each set [glutes]
🙏Knee Raises: draw one knee at a time up toward your chest [legs and core]
🙏Trunk Twists: turn your torso to the left, then to the right for one rep [core]

More bonus🌠 moves while laying on a clean, flat surface …

🙏Pray-Ups (as opposed to Pistol🔫 Pose): on your back, with palms together in prayer pose and legs extended straight out, tuck tummy in while bringing arms and legs together [core]

🙏Laying Curls: on your belly, with palms together in prayer pose and knees bent, curl legs behind you [hams]

And another 1 …

🙏Pray Raise (as opposed to Pistol🔫 Pose): either standing or sitting, lift arms up in prayer [chest]