Workout Wednesday: 2014 Total Body Blast-Off

Happy Week of Star Wars Day (May the 4th Be with You), Cinco de Mayo (May 5th), National Nurses Day (May 6th) plus overall Nurses and Teacher Appreciation!

May the force be with you in this powerful session that will train you in a dynamic way, through cardio, toning and stretching for endurance, strength and flexibility. Since it works the entire body in minimal time, it’s perfect for those of you on the go, such as you nurses and teachers who we’re celebrating this week!

Recommended Resistance: wrap around weights for your ankles or resistance bands

Props: mat for laying exercise {4-7}

Please refer to my Double Whammy workout for the technique of these toning moves {8-13}

Like all of Pretty Fit E‘s 2014 routines, these involve 20 reps (x) or secs (s) in each of the 14 steps.

Rock & Roll Warm-Up
1. Neck & Shoulder Rolls: roll neck clockwise then counter-clockwise, followed by shoulder rolls forward and backward (5x for each = 20x)
2. Forward Rolls/Circles (20x)
3. Backward Rolls/Circles (20x)
4. Roll-Ups: lay on back with hands holding onto tush and legs extended, roll both legs backward overhead (20x)
5. Ab Rolls: lay on back with arms and legs extended, bring arms and legs together in one motion to work upper and lower abs (20x)
6. Body Rock: lay on back with arms and legs extended, rock back and forth (20x)
7. Hip Rock: lay on back with arms at your side and feet flat on mat, lift pelvis up and sway from side to side (20x)
—
Two Birds, One Stone Tone-Up
8. Curls [biceps and hamstrings] (20x)
9. Extensions [triceps and quadriceps] (20x)
10. Presses [chest and legs] (20x)
11. Raises [shoulders and calves] (20x)
12. Deadlift [back and glutes] (20x)
13. Renegade Rows [back] (20x)
—
Grande Finale
14. Cardio Choice:
* Jumping Jacks [chant or mantra optional like spelling STAR WARS, CINCO DE MAYO, GO NURSES or GO TEACHERS] (20x)
* Quick Feet/Football Run (20s)
* Freestyle Dance [music optional or sing for further challenge] (20s)
* or ALL of the above

Have fun on the run in the sun or do these indoors for power during rain showers!

Here’s yours truly playing disc golf outdoors! ⛳️

For the remaining 2014 routines, please click on the following links:

• Study Pump-Up the Jam Session
• Post-April Fool’s Pranks & Planks + HIITs
• Pre-Easter Thank GOD Stretch Sesh
• Eggcellent Eggsercise 2014 for the Core 
• Upper Cut Upper Bod (arms)
• Strong & Limber Arms (legs)

Eggcellent Eggsercise for Workout Wednesday: 2014 for Your Core ~ Eggsactly What We Need Before Chocolate Easter Bunnies!

Let’s hear it for Midweek Midsection!!!

That’s what I call Wednesday, but I prefer to train my core every time I work out. After all, our abs and lower back must be in shape to maintain balance for the whole body.

I know that these moves work because I have fab ~ as opposed to flab ~ flat abs  and a smaller waist when I do them consistently!

Wayback Wednesday: Flat Fab Abs

You’ll start out on your feet with standing exercises (1-4), then get down and lay your back on the mat (5-10), then wrap up by going on all fours and finishing in plank (11-14).

2014 for Your Core (20s or 20x for 14)

1. Knee Raises: lift knees up while leaning torso forward to curl abs; arm raises optional for more effect (20x)
2. Right Elbow to Knees: in wide stance and slight squat with hands behind your head, tip right elbow down to right knee (20x)
3. Left Elbow to Knees: in wide stance and slight squat with hands behind your head, tip left elbow down to left knee (20x)
4. Knee-to-Elbow Twist: with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)
—
5. Single Leg Lifts: with back on the mat and arms relaxed, lift one leg at a time to a 90* angle and lower with control (20x, alternating legs)
6. Double Leg Lifts: same as #5, lift both at the same time (20x)
7. Leg Circles: lift both legs slightly off the ground and make circles with each leg at the same time (20x); bonus set optional in opposite direction
8. Texas Tornado: lift both legs and keep them together while making figure 8s up (1 rep) and down (1 rep) (20x)
9. V-Ups/Star Abs: spread legs and arms, then raise all limbs at the same time to curl the abs
10. Bicycle/Criss-Cross Crunches (laying version of Knee-to-Elbow Twist): with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)
—
11. Mountain Climbers: on to plank while drawing our knees to opposite elbows in running motion (20x per leg, both sides = 1 rep)
12. Bird Dog: extend opposite arm and opposite leg (20s each pair)
13. Tip Hips: back to plank, tip each hip to the ground (20x per leg, both sides = 1 rep)
14. Full Plank: finish this series by placing your hands flat on the ground, as well as toes, keeping back straight and chest level (hold for 20s); get into Child’s Pose stretch while on your knees and arms extended on the floor to reward yourself

Here are my previous routines for this 2014 series:

• Study Pump-up the Jam Session
• Post-April Fools’ Prank Plank & HIIT
• Pre-Easter Thank GOD Stretches

Coming up next…

• Upper-Bod
• Lovely Legs

How about we go Beast Mode for our bodies and Feast Mode for our souls during this Holy Week? Can I hear an AMEN!

Workout Wednesday: 2014 Post-April Fool’s Pranks & Planks Are Where HIIT’s At!

Welcome to Pretty Fit Elaine‘s Greatest HIITs!

Just when your heart wasn’t racing enough on April Fools’ Day from pranking and being pranked, how about we be planked today? Here’s my combo of plank and HIIT (high intensity interval training) moves!

Let’s ring in Spring with a Spring in our step to fling bling on our body ~ as in when we’re seen, our peers go “Bling-wow” at the sight of our amazing beauty! It’s really a matter of feeling good, and we’re bound to feel good with this series will seriously get us into shape come Spring and Summer!

Recap from last week’s 2014 Kickoff/Tipoff: these routines have 20 reps (x) or secs (s) of 14 different sets!

Recommendation: turn on upbeat music to maintain momentum and rhythm! Groove is in the heart…

2014 Planks & HIITs
1. Burpees: squat to plank (on hands and toes, straight back) to jump (20x)
2. Quick Run: to recover from the powerful start (20s)
3. Superman Rollovers: lie face down with arms and legs extended, roll entire length of your body to one side, raise your arms and legs simultaneously (20x each side)
4. Split lunges: back on feet, jump into lunge (20x each side)
5. Mountain Climbers: back to plank while drawing our knees into alternate sides in running motion (20x per leg, both sides = 1 rep)
6. Kick Line: back on feet, lift knees one at a time then extend into kick straight up into air toward the other side [right knee lift to kick in left direction, alternate] (20x per leg, both sides = 1 rep)
7. Bird Dog: on all fours with hands flat and knees on ground, lift alternating arms and legs (20x)
8. Side Kicks: self-explanatory (20x per leg)
9. Tap-Out Push-ups: push-ups while tapping shoulders one at a time with alternating hand (20x)
10. Squats: your choice of narrow, wide ~ sumo or plié squats (20x)
11. Crunches: your choice of sit-ups [hands behind head or arms across chest, feet on floor or legs crossed in the air], v-ups [extending and lifting both arms and legs simultaneously] or bicycle/cross-cross [hands behind head, elbows meeting alternating knees] (20x)
12. Fast Freestyle Dance (20s)
13. Plank ~ stay still to stimulate your core (20s)
14. Tae Bo Jumping Jacks by punching alternate sides: left fist to right side, vice versa (20x per side)

This training session is no April Fools’ prank. We start strong and we finish strong! Beast Mode = Banging Beautiful Bods, right? We got this!

While resistance strengthens and defines our muscles, and stretching loosens them and relieves tension, cardio is absolutely essential because it builds our endurance and melts fat. HIIT it to stay fit!

Optional: Rearrange the sequence of these moves according to similar positions, such as planks together and standing sets together. However, I organized the order in such a way that the mix of targeted areas should provide a more effective challenge.

*Keep Beast and Wild-Train On*

Workout Wednesday: 2014 Study Pump-Up the Jam Session

My 2014 Series will consist of 20 repetitions (x) or seconds (s) of 14 different moves! Since I’ve been devoting many hours out of everyday to my dissertation, this routine has helped ease my ergonomic tension and loosened up tight muscles from sitting at my computers. When I taught my summer speech class, my students and I took a breather through this brief routine to hype the body up from Beast Mode while warming up the brain into Scholar Mode!

Work Break to Workout
1. Raise the Roof: chant (optional) “Put Your Hands up in the Air” while pumping up your arms (20x)
2a. Forward Arm Circles (20x)
2b. Backward Arm Circles (20x)
3a. Right Arm Stretch diagonally in front of you (20s)
3b. Left Arm Stretch diagonally in front of you (20s)
4a. Right Tricep Stretch behind your head (20s)
4b. Left Tricep Stretch behind your head (20s)
5a. Clockwise Neck Rolls (20x)
5b. Counterclockwise Neck Rolls (20x)
6a. Left Trunk Twist (20s)
6b. Right Trunk Twist (20s)
7a. Right Hamstring Stretch leaning on ankle, extending shin in front of you (20s)
7b. Left Hamstring Stretch leaning on ankle, extending shin in front of you (20s)
8a. Right Quadricep Stretch pulling in foot in behind you (20s)
8b. Left Quadricep Stretch pulling in foot behind you (20s)
13. Football Fun Run in place with quick feet (20s)
14. Jumping Jacks (20x): spell out a motivational word or phrase ~ mine for the day is this:

1. M
2. A
3. S
4. T
5. E
6. R
7. P
8. L
9. A
10. N
11. What does
12. that spell?
13. Master
14. -plan!
15. Master
16. -plan!
17. Master
18. -plan!
19. Master
20. -plan!

The Game Plan is to create more 2014 Workouts for various activities and to target certain areas with just our body weight or minimal equipment, with these tentative titles:

2014 Post-April Fools HIITs
2014 for Your Core
2014 Pre-Easter Thank GOD Stretch
2014 Upper Bod
2014 Slender Legs

Happy Studying & Exercising!!!

@blogilates #MiniBandSelfie #SweatySelfie #SweatBand #ExerciseBand #ResistanceBand great timing; I was already wearing my #headband before finding out about the #giveaway in this #workout! #KeepingItReal w/ #GymHead #GymRat #GymGlow #ManiMonday #VictoriasSecret #Addictive #NailLacquer #OPI #SilverSnowflakes #GlitterTopCoat #BeastMode #SweaterWeather #SnowDay #SexySweaty #GucciFrames #BaltimoreSweatshirt #PumpUpTheJam #GoodVibrations #valentines #love #HeartHealth

Happy 2014: The Year of Courting

Cheers to the New Year! Here’s to 2014: the year of Courting…

For yours truly, I’m courting my Ph.D. That means I must marry my dissertation topic: Relationships between Student-Athletes’ Perceptions of Their Intercollegiate Coaches’ Leadership Practices and Student-Athletes’ Satisfaction, Athletic and Academic Peformance.

Most of my waking hours have been devoted to my study and pursuing schools who will approve my request to approve my recruitment of participants for my research. If any of you readers have suggestions of NCAA-affiliated colleges in the state of Texas for me to seek consent to survey their student-athletes and/or have connections with their administration, then please feel free to refer me, thank you!

In efforts to reach out to my Pretty Fitsters on leading a Pretty Fit life all year-round and all life long, I’ve provided my compilation of unconventional workout videos that can be done anywhere, as well as other health-related tips from my favorite fitness gurus:

• Friday Spotlight: Get into Gear for the New Year!
• Back into Groove: Cold Remedy & Warm Up at Work!

From 2013 to 2014, I feel grateful for my loves, especially GOD, my family, and my bestie. While I gave more generously to the Typhoon Haiyan/Yolanda relief, I was pleasantly surprised to still receive gifts from my mom, my BFF, and mis suegros (in-laws):

From Nanay: PJs & Socks

It never fails: my mother always gives my sister and me socks and pajamas. At least we’ll always be warm!

From Melo: Chocolate & Chicken Soup for the Soul Gift Boxes

Of course, I put these to good use: eating the chocolates and reading this book. I actually loved the Chicken Soup for the Soul series since high school, and this Think Positive edition puts my own approach to life in perspective!

From La Familia Zapata: Hello Kitty stocking & ornament + blinged gift card

Mi cuñada (sister-in-law), Janet, along with mi suegra (mother-in-law) and mis sobrinitos (nieces and nephews) sent me Hello Kitty goodies and a gift card. They’re so sweet to remember me, and I miss them all dearly! 

Happy Birthdays to these January Babies: my Great-Uncle Terry, my mother’s siblings Uncle Art & Robert + Auntie Aida, my GODdaughter Reyanna, & mi sobrinito (nephew) Justin!!! 

4:44 ~ make a wish!!!

Wrapping Up the 2013 Scene

Merry CHRISTmas and Happy Hanukkah that kicked off yesterday!

Merry TEX-mas, Peace & Joy to Y’all & my Dallas Mavericks

My gifts to y’all who I call Team: Dr. D (for my Ph.D.) are links to my last Pretty Fit posts and Rants of the year!

Elaine the MFFL’s Final 3 of 2013

• Victorious Mavs vs. Grizzles Review

Elaine the Camera-Happy MFFL

• Mavs with Past Raptors Preview
• Mavs’ Last 2013 *Slideshow*

Pretty Fit Elaine’s Thursday Tips 

• Holiday Trips
• Holiday Grub

Now I could make valuable use of this time to work more on my dissertation! Meanwhile, here are my Season’s Greetings for 2013, so enjoy!

Season’s Greetings!

2013 in Review

3:33 ~ make a wish!!! 

‘Tis the Season of GIVING

Merry One Week Until CHRISTmas, Everybody! May GOD Bless Us Everyone!

In the spirit of this ADVENT Season, when we prepare for the birth of JESUS, who gave EVERYTHING, including His own life, let us remember the Reason for the Season. Let us spread HOLYday cheer by giving.

One way we can give is through generosity to strangers, our neighbors, our fellow man. To honor my sister — who I’m proud to share has graduated with her Master of Science degree in Nursing and now works as a Nurse Practitioner for Psychiatry/Mental Health — on her birthday and my parents on their anniversary, I donated to the Typhoon Yolanda/Haiyan relief through the American Red Cross.

Here are my past dozen Dispo Hoop Scoops on the Dallas Mavericks:

• Will B-Dub Face Former Team GS Warriors?
• Monta Must Step Up When Mavs Battle Warriors
• Mavs Have Close Call Clutch vs. Warriors
• Mavs Can’t Settle for Less, Stay Stuck in a Rut
• Monta Much Better Mav than Bucks’ Mayo
• Dirk & Rick’s Absence Still Didn’t Stop Mavs
• B-Dub Leads Team in Season Debut vs. Bucks
• Welcome Back, Dirk & Rick from Being Sick
• Sam Is Slammed but Remains Good Sport
• Mavs Moving Forward on Front Court
• Devin’s Delay in Coming Back to Play
• Mavs Return from R&R to Host Grizzlies

Here are my Pretty Fit posts, chockful of Yours Truly’s recipes and workouts:

Tacky Sweater by Adam Levine

• What I Ate Wednesday Debut

Christmas Cat Cookies by Yours Truly

Pretty Fit E on VDay

• Thirsty Thursday Holiday Cocktails

Pretty Fit E on NYE

Crock Pot Chili by Yours Truly

• What I Ate Wednesday Chili Day

Fro-Yo YOLO fo’sho’

As we celebrate this Season of Giving, I try not to surrender to the commercialization of CHRISTmas. Since my family and I are grateful for what we already have and won’t exchange gifts this year, I shall share with those who are in need. I started with my Angel Tree child who I chose from church and will continue with my Christian Foundation for Children and Aging sponsored child.

Some of the things that I thank GOD for are His will, grace and guidance, His people ~ including my dear friend and spiritual mentor Bishop Mike who soon will retire, my family whose blood is thicker than water, my bestie Melody who has been with me through thick and thin, my Team Dr. D for my Ph.D. ~ His creatures who are my loves ~ especially my Double A-Team ~ and great opportunities, such as hearing His calling for me to proclaim His word at Mass. For my sis and her hubby, both Mr. & Mrs. Cooley graduated from The University of Texas at Arlington this past weekend, and I could not have been prouder of Joanne’s MSN (UTA’s College of Nursing had the most thorough Graduation Commencement that I’ve ever attended — I was extremely impressed that each of the graduates’ dissertation, thesis or honors research titles and/or jobs were called out, along with their names, as they walked across the stage) and her husband/my “bro” Ryan’s Bachelor of Science in Exercise Science/Kinesiology, Summa Cum Laude (“with highest honors”).

As we wrap up 2013 ~ which I did deem as the Year to Follow Our Dreams ~ I pursue 2014 ~ which I call the Year of Courting ~ as the time to come closer to completing my doctoral degree at Our Lady of the Lake University. During my prayers about progressing through my dissertation, I listened to GOD’s message to me about making a difference in my research. Bearing in mind that my study is about coaching, I indeed hope that I somehow can change how coaches influence their players: not necessarily to just seek winning in their sports, but being champions as people.

11:11 ~ make a wish!!!