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Archive for the ‘Fitness Friday’ Category

Fitness Friday: Sun Buns

In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 07/17/2015 at 09:00

☼Sun☼ Out, Buns Out!

In this case, I don’t mean the buns-in-the-oven that I mentioned recently, unless you have one (or more on the way) ~ at which case I suggest that you consult with your physician about the upcoming physical activity!

Once upon a time (a decade ago), someone told me that I have a bubble butt ~ he meant that as a compliment: that my behind looked lifted and firm!

Melo & ME

Flashback Friday: My BFF & I rock out the same EXP ReRock Jeans! #2greatMindsThinkAlike

So, our ☼sunny☼, sweaty series goes down to the derierre to round out all of the ☼summer☼ routines!

As Ice Cube raps:

♫Put your back (or another word) into it!♪

~ from the Save the Last Dance soundtrack

Bottom Moves to Get YOU into Tip-Top Shape

  • Squats (legs): try variations of stances (wide/plié, hip/shoulder width, narrow) and my 1K challenge!
  • Deadlifts (legs & back): while standing with your legs hip/shoulder width apart and holding your choice of resistance down in front of you close to your body, lower the weight toward your ankles then raise it up to your hips ~ lift with your knees, NOT with your back, and DON’T lock your knees!
  • Clean Press (my personal favorite for legs & shoulders): start at deadlift position, then squat while lifting the weight over your head!
  • Standing Extensions (quadriceps) & Curls (hamstrings): while standing with your legs together, lift one leg directly in front of you (quads/front of your thigh) then bring it behind you (hams/back of your thigh) ~ 3×20 each leg
  • Vic(tory) Kicks: kick your legs up to the sky!
DCC

Flashback Friday: *DCC*

Fitness & Feline Friday: Sun Core

In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 07/10/2015 at 17:35

☼Sun☼ Rise, Slim Set!

This ☼sunny☼, sweaty ☼summer☼ series continues with our midsection …

HK

Hello Kitty belly button bling ring

… because we want to rock out our abs on the beach …

HK

½ my ♥

… or poolside!

HK

The other ½ ☺

Core Combination

  • Standing Knee Raises (lower abs): standing hip-width apart, draw knees up one at a time while bringing bent arms down toward chest ~ 3×20 for each leg
  • Plank Side Bends (obliques): leaning on one elbow at a time with feet stacked, bend and press your hips ~ 3×20 for each side
  • Side Plank Turns (obliques): leaning on one palm at a time with feet stacked, twist to side plank one side at a time for 10 seconds each ~ 3×5 for each side
  • Reverse Plank Dips (core & tris): with palms of hands & heels on the mat/flat surface, pop pelvis upward while bending arms ~ 3×20
  • Double Leg Raises (lower abs & back): while laying down, lift both legs up slowly and with control ~ 3×20 alternating sets with legs together and apart

Next up, we’ll hit our lower bod!

Fitness Friday: Sun Guns

In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 07/03/2015 at 10:00

☼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)

Elaine the Sharpshooter

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

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

Floral & Feline Friday: A&A Flower Power + Shower

In ♥ & Soul, Community, Feline Friday, Fitness Friday, Floral Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 06/26/2015 at 20:20

What do you think of Pope Francis‘ Laudato Si environmental encyclical?

Praise Be His creation!

I’m taking full advantage of taking care of my share of †GOD’s† ☼creations☼ and creatures this weekend!

Following a long week filled with grading speeches and continuing my doctoral dissertation data processing, I beat the heat before today’s rain hit to tend to the garden.

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St. Francis of Assisi ~ the Patron Saint of Animals ~ welcomes GOD’s creatures into this Garden of Creation!

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In bloom …

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Fully blossomed!

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Remember this hibiscus? Rain helped her grow!

To yours truly, gardening is very therapeutic

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And to my fine, furry friends, this gives them a chance to peer into the great outdoors!

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Piano Cat Annie is ready to attack while Big Sis Asia stays laidback! 

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Flashback FridayAsia climbs trees as the Baby Cat Acrobat!

Baby Asia

Picking peaches: Asia the Dare Angel!

✌R.I.P.✌ ♥Papa Ped♥ (June 27, 1927-November 18, 2015)

Fitness Friday: Bunny Buddy 

In ♥ & Soul, Community, Feline Friday, Fitness Friday, Floral Friday, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, Yours Truly on 06/05/2015 at 12:15

When I lived in the 🌅Bay🌉 Area, home to Western Conference Champions, the Golden State Warriors, who beat Eastern Conference Champs, the Cleveland Cavaliers, in last night’s 🏀NBA Finals🏆 Game 1, I actually had friends who walked their 🐈cats {Happy Belated Hug-Your-Cat😻 Day yesterday, by the way}

 
This morning, I joined Mami Aya and Coco 🐰Bunny🐇 on their 🐾walk! #QTwithThisCutie

 


Since my mom’s taking care of my sis’ Yorkie, they’ve been 👣walking👟 everyday, and I made a point to join them this time around!



We went to my Bestie’s 🏡house🏠 now that we’re neighbors, so Coco made friends with the Cake🎂 and Cookie🍪 Corgies: Twinkie and Oreo!

 

One of my buddies also 🏁rolled🚗 by…

 
 … And we proceeded with 🚦caution🚥 as we approached this 🐍snake!

 

Since I haven’t exercised much 🌳outdoors🌴 this 🍀spring🌷 due to my 😰sickness, I shoot to login more miles this 🌞summer🌼 little by little again!

Fitness Friday: Go By the Book 

In ♥ & Soul, Community, Fitness Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 05/22/2015 at 12:00

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! 

workout books

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. ✌️

Workout Wednesday: Prayer Pose

In Community, Fitness Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 05/20/2015 at 12:50

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]

Manny Monday: Fight, 4th, Cinco, Nurses & Moms

In ♥ & Soul, Beauty Tuesday, Community, Feline Friday, Fitness Friday, Floral Friday, Health, Home Sweet Home, Manic Monday, Motivational Monday, Politics, Public Interest, Relationships, Sports, Sports Sunday, Study Saturday, Technology, Throwback Thursday, Travel, Weekly Wonders, What's Hot, Yours Truly on 05/04/2015 at 21:30

Happy May the 4th be with You!

Princess Elaina

Monday’s multiple feature is about May days …

  • First, I traveled to SA for school and to meet with my esés for the game and fight*
Pinoy Pride

Pinoy Pride

*My remarks about Manny:

  • He has way more going on in his life than just being a fighter:
  1. He lives by his faith
  2. He is a hero to his family and my native country due to
  • his generosity from his earnings and
  • his political career

… while Fighter is the only identity that Floyd Mayweather has achieved:

  1. Professionally, obviously
  2. Personally ~ considering his history of violence

This self-proclaimed $Money$ was in it for

  • The title and to remain undefeated
  • $elfishly keeping his winnings

 

  • Before and after my trip back home, I had to celebrate May the Fourth be with You 

*** Star Wars *stars* ***

Cory’s King Cavalier Spaniels

Charlotte Bleu

Charlotte Bleu as Chewbacca

Rowley Jazz

♪♫Rowley Jazz♫♪ as R2D2

Chris’ Rat Terrier

Snappy Jack

Snappy Jack as Darth Vader

My Double As as Princess Leia

Queen Asia

Queen Asia with Obi-Wan Kenobi‘s Krayt Dragon

Princess Annie

Princess Annie with Mardji Elephants

  • Please vote for my Nurse Mom the Bday Girl in spirit of Nurses Week (May 6th-12th) and ☼Mother’s Day☼
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Please go to No. 16 of 37 to find us, thanks!

  • Please read this San Angelo Standard-Times article about my grad school classmate who asks for us to donate in the wake of the Nepal earthquake (in which I’m also quoted)
ASU Grad

Throwback: Decade ago when we were awarded with our ASU grad scholarships

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¡Feliz Cinco de Mayo mañana!

Fitness Friday: Tris and Thighs, Oh My!

In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, Yours Truly on 04/17/2015 at 20:50

More knock 2 muscles with 1 stone as we tone

Our triceps and thighs!

Enjoy these moves that target both at the same time:

Seesaw (20 reps each side)

  • On your side, bend the bottom leg and extend the top leg while placing the palms of your hands on the mat/floor with your arms facing each other 45*
  • Then press your arms to engage your tris while you raise your top leg to engage your thighs; switch sides per set

Clam Dips (20 reps)

  • While seated, ring the soles of your feet together in butterfly/clamshell position and  the palms of your hands on the mat/floor with your arms straight back
  • Then bend (dip) your elbows to lower your back to contract your tris while you bring (press) your thighs together

Butterfly (20 sec)

  • Keep your soles together and stretch out your thighs by lowering them to the ground
  • Stretch your tris by alternating your arms behind your head, holding the palm of the outstretched arm
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Flashback Friday: The mild weather of early ☼spring☼ (now) and pre-♣fall♣ (then) plus being in *beast beauty mode* takes me back to my 10-year h.s. reunion when I worked those *tris* and *thighs* (with my military brat bestie Nora to my left)

Fitness Friday: V-Mode

In ♥ & Soul, Community, Fitness Friday, Foodie Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 02/06/2015 at 16:30

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

{More from Cassey Ho below}

Target Areas

R&R

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

My reward after these routines: my homemade ice cream!

  • Bananas for Potassium
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I’m going berry bananas over my homemade Cookie Butter ice cream!

  • Blueberries for Memory
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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!)
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Super Spoonful coming right up!

    • Crunchy Cookie Butter for Taste & Texture

!