Workout Wednesday: Beach Beast Mode

You can take the babe🏄🏽 out of the 🏊🏽beach, but you can’t take the beach🌊 out of the 💃🏽babe!

Thanks to Tone It Up‘s “Meet Up” on Toned Up, these moves can keep us in 🌴beach shape👙 off the seashore!

No need for ♫☼Summertime☼ Sadness♪ as school starts soon ~ more like 🌅Summertime🌼 and 🍎School🎓 Sappiness!

🏊🏽Skinny Dip: tris * abs * booty (tricep dip)

🏄🏽Body Surf: glutes * hams (hamstring curl)

🐳Dolphin: shoulders * tris * core (downward dog push-up)

🏄Surf’s up ~ in more ways than 1 fun in the sun! 👍

Workout Wednesday: 🍗Roast🍖 Beast Mode

It came upon watching How the Grinch Stole Christmas tonight here!

The Historic Paramount Theatre (Downtown Abilene)

Working out over the HOLYdays🙏 will prevent our tummies from rolling like a bowl full of jelly … As in that of Jolly Ol’ St. Nick! 🎅

We were Good Girls this year on Santa‘s List of Nice ~ checking it twice!!

The scene when The Grinch was propped up like a cobra on a ❄️cliff⛄️ at the climax about to crash CHRISTmas🎄 inspired these moves.

On your mats … Get set … Go!

Full Grinch (like Cobra) 🐍 On your belly with legs and toes down, raise your torso with palms down, shoulders back and chest out for 30sec-1min.

Cinch Grinch (like Leap Frog/Burpee) 🐸 From previous position, push yourself up with hands, then jump to your feet. 👣

Ru-dog Rave (like Bunny Hop) 🐰 Just like Grinch’s canine companion who was his Rudolph the Red-Nosed Reindeer sidekick, hold your arms up and hop around!

Inch Grinch (like Inch Worm) 🐛 Just like Grinch’s creeping, you’ll walk on your palms🙌 and toes!

Raise the Sleigh (Shoulder Raise) 💪 Lift something really heavy🎁 (but not to the point of risking your joints) in your arms ~ leading with your knees, NOT your back, then lift overhead!

Cindy Lou Snow Angels (Wave) 👱 Cool down by lying on your back starting with your arms and legs spread out, then bring them together, then wave them out for several reps to loosen up those muscles (just what Martha Way Whovier loved about The Grinch) from the burn through ROAST BEAST MODE!!!

*~* Gym Greetings *~*

Oh yes, and I’d love to rock out Cindy Lou Who’s hair💁 … After pulling off the 🐝beehive🍯 as my Mom the Nurse😷 Graduate🎓 for 🎃Halloween👻, this is my next challenge!

Workout Wednesday: B2S Beast Mode

Back-to-School * Beasts Are Cool * Trainers Rule!

So what to do after I’ve gone YOLO these past three weeks to celebrate my birthday?

Emerson to the Rescue!

Check out my distant cousins’ training tips that I’ll start TODAY!!!

today workout on legs and core

so warm up ten mins on treadmill to get the blood flowing

then stretch for 15 mins so u can be injury free

do side crunches 4 sets of 15 on each side then leg raises 4 sets of 15 rest a min after each set

then bicycle kicks hands on the side 3 sets of 12 now your legs

a core is warm up now for the real work out

1.squats and lungs(super set) it called 5 5 5… 5squats then 5 lunges then 5squats do 3sets

2.stiff leg dead lifts 15 reps 3 sets

3. Hamstring rows(put the bar between your legs spread make sure legs are 90 degree from each other and go down till the bar hit the floor then go up 4 sets 25 reps 1 min rest

4. Side step lungs with straight bar 3 sets(5 steps to the right then 5 steps to the left) have the bar on your shoulders have knees bent at a 45 degree angle and walk sideways

5. Leg press 4 sets of 20reps then your done

(note people think u have to hit every machine in one day that a lie…it contraction and blood flowing threw your muscles that make it grow 70% diet and 30% gym make u tone) do legs and glutes twice a week you

do contraction and breathing well u will see results in 2 months

Go Beast Mode to get out of this plateau!!!

Workout Wednesday: Beast Mode on the Road

🎼Whistle while you work…🎤

That helped Snow White’s Seven Dwarves get through a day at the coal mines! Well, how about behind the wheel: 🚘

🚙Exercise while you drive!🚗

🙏GOD☝️ and His 👼Guardian Angels😇 watched over my cross-state tour…

As I did the following moves:

* ☕️Coffee Tumbler Arm Work💪(alternating arms between sets)
* Curls (bis) * Flys (chest) * Rows (back)
* Steering Wheel Press (9 & 3 chest, 10 & 2 tris)
* Roof Raises (shoulders)
* Leg Extensions (quads)
* Ab Contractions
* Glute Clenches
* 🎵Freestyle Dance to my jams!🎶

NO Excuses for not fitting in a way to get fit during your trip!

Workout Wednesday: Baby Beast Mode

I can’t work out because I can’t take time away from my Baby👶.

Rather than saying, “I can’t,” say, “I can,” and do take your Baby!

Here are 3 sure-fire🔥 ways that both you and Baby can exercise together!

* Push the stroller while jogging! {like my friend, Amy the Birthday Girl, did with her son, Nathan the Birthday Boy}
• The stroller with your Baby provides resistance, in particular for your arms! 💪
• The jogging provides cardio, while you tone up your legs!

* Do sit-ups while showing your Toddler flash cards! {like on my novela📺 Be Careful with My Heart💖}
• The sit-ups work your abs!
• You’re teaching your Toddler new words at the same time!

Baby Girl Meadow

* Do lunges with your Baby on your knee! {like mi Cuñada Janet with her Baby Girl Meadow (5mos) ~ mi Cuñado Ray suggested that I do them with their daughter Toddler Sylvia (18mos) for the more advanced version}
• Lifting your child helps your upper body and core as you switch legs ~ therefore, this turns into a total body training session!

Big Sis Sylvia

Baby Beast Mode Time! 👊

Oh yeah, and if you’re pregnant, please check out my recommendations to stay Pretty Fit!

Workout Wednesday: Beast Mom Mode ~ Go for Prego!

With many of my special loved ones being moms or mommies-to-be, they’re not just “eating for 2” (or more) ~ they’re also exercising for multiples as well!

Take care of your baby bump by working out with your bundle of joy(s) while s/he’s/they’re in the womb!

Here are ways to stay in shape while* you’re expecting and after** you give birth!

I didn’t need much muscle to handle my *USAF* wife bestie’s baby (whose birthday is the day before the *4th of July*), but at least my arm muscles were toned right down to the bone! #DISPObustAFlow

***DISCLAIMER: Please consult with your physician prior to starting an exercise program***

Here are some sessions that I selected specifically for *pregnant women and **newborn mothers!

*Prenatal Routines & Tips

Sweat with Lauren Hefez‘s Bun in the Oven Series

POPSUGAR Fitness‘ Arm Workout ~ Safe for Pregnancy

POPSUGAR Fitness‘ Prenatal Leg & Butt *Squat It Out*

Tracey Anderson‘s Toned Butt c/o POPSUGAR Fitness

POPSUGAR Fitness‘ Heidi Klum Pregnancy Workout

Debra Geymayr‘s Prenatal Yoga

POPSUGAR Fitness‘ Workout in Comfort with Maternity Gear {not an exercise video but may be helpful in picking out clothes}

**Postpartum Moves

Sarah Fit‘s Flat Post-Prego Tummy

CONGRATULATIONS on Your New Additions, Babies’ Mamas!!!

Fitness Friday: V-Mode

After this Super Bowl Week’s YOLOs and spirits, it’s time to prep for ♥V-Day♥ …

Therefore, today, this DISPO has gone Beast Mode for ♥V-Mode♥ on this ♥Sweetheart♥ Ball Eve!

As tomorrow’s dinner approaches, I’ve been working out to my fave fitness gurus in their special dance dress moves:

Total Bod

• Tone It Up

• Blogilates

{More from Cassey Ho below}

Target Areas

• Arms

• Core

• Legs

R&R

• Stretches

What about *Dallas Cowboys’ WR Dez Bryant’s* hard core abs?

My reward after these routines: my homemade ice cream!

• Bananas for Potassium

I’m going berry bananas over my homemade Cookie Butter ice cream!

• Blueberries for Memory

C & B are for … Cape Cod cranberries + blueberries & Crunchy Cookie Butter w/ B-A-N-A-N-A-S {chant from No Doubt‘s ♫Hollaback♪}

• Cranberries for Urinary Tract (YES, after drinking tons of water, it helps!)

Super Spoonful coming right up!

• Crunchy Cookie Butter for Taste & Texture

!

Workout Wednesday: What To Exercise When You’re Expecting

CONGRATULATIONS to all of the women who are with child out there!

Here is a ½-hour Lauren Hefez routine that you can do throughout your pregnancy

Please get the green light from your OB-GYN or Midwife on reasonable workout levels before and after you give birth.

Rules of Thumb: If you’re able to engage in physical activity, please put yourself & your baby(ies) 1st …

• Lamaze classes to prep for child birth is #1!!!
• Light & easy leg work (i.e., walking) would be best
• Limit lifting with your arms (body weight or light)
• NO core ~ just maintain back posture & balance

MORE Mama Moves

• Prenatal and Postpartum Sessions
• Workout with Baby ~ Beast Mama Mode

OR for Bridal Beast Mode

• Physical Prep for the BiG Day <– *updated*

For yours truly, those with a bun-in-the-oven include a few important people in my life

Wayback Wednesday: ♥Mami Aya♥ & Me with ♥Sissy♥ in her Tummy

plus YouTubers who I follow and admire from afar:

• Sarah Fit* ~ pregger press release & vid
• GetFitWithLeyla ~ meet baby bump & hubby

* #BabyFit #MiniFit #WorldTravelerInTheWomb

Workout Wednesday: Blogilates on the Clock

Got a ¼- to ½-hour per day?

Then you can spare a few minutes on sculpting your bod this ☼summer☼ and always!

Cassey‘s latest DVD for fab abs in a synch: *Fast Flat Abs*!!!

Combine these 8- and 6-minute Blogilates routines to stay on the scene!

Monday Gun Show

6-Minute Sexy Arms

8-Minute Tank Top Arms

… followed by unloading groceries and lifting laundry!

Tuesday Booty

8-Minute Bikini Butt

6-Minute Sexy Booty

Midweek Midsection

8-Minute Abs & Obliques

6-Minute Sexy Abs

6-Minute Sexy Little Waist

Thursday Totes Tone

8-Minute Bikini Body

… followed by Beach Ball Beast Mode with Blogilates on Cosmo!

Friday Thigh Day

8-Minute Bikini Thighs

6-Minute Sexy Thighs

Saturday Sweat Sesh

8-Minute At Home ♥Cardio♥ x4!!! (>½h)

Run, swim and/or bike & hike for a mini-tri(athlon)!

Sunday Stretch Sesh

Leg Flexibility 

More sessions from Cassey Ho‘s Hot Body Year-Round!

Here’s to happiness & wealth of health!

Fitness Friday: Sun Guns

☼Sun☼ Up, Guns Up!

No, I’m NOT talking about arming ourselves with ammo ~ despite the recent open carry law in my state (that caused controversy and healthy debate among my ☼summer☼ speech students)

I don’t shoot at moving targets ~ simply for sport!

but I do mean business when it comes to our arms!

Since we’re baring more skin in the ☼summer☼ heat, we want to be eye candy, am I right?

Here are some moves to take your company to a gun show!

Arm Yourself in the Gun Show Scene with this Routine

[with bodyweight ~ shoot for 10 per set]

• Standard Pushups {wide grip for shoulders}
• Diamond Pushups {narrow grip for triceps}

[with weight resistance ~ 2-3×10-12 heavy or 2-3×15-60 light]

• Chest Flies {to firm up our pectorals to reduce unsightly armpit fat} ~ holding weights directly in front of your chest, push outward to your sides
• Shoulder Raises ~ holding weights at each shoulder, raise directly above your head
• Bicep Curls ~ holding weights at 45* facing you, curl toward you; I recommend variations from in front of you to your sides to create a “W”
• Tricep Press ~ holding weights at your side with arm hinged, press behind you

Bonus Baby Back

• Renegade Row ~ from plank with weight in one hand, bring up to chest level
• Lateral Pulldown ~ while seated at the bench, bring arms up to hanging bar with arms facing forward, pull down to chest level

Even when you’re not in beast mode, or getting ready for a major event or a special somebody

• You still can work your arms with your conventional chores!
• I also have lately through gardening ~ turning the hose and lifting water pails!

Happy Independence Day to the Great U*S of *A!!!