elainedispo

Posts Tagged ‘cardio’

Workout Wednesday: ♥Heart♥ Run

In ♥ & Soul, Community, 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 02/11/2015 at 11:00

In light of both National ♡Heart♡ Disease Awareness Month and ♡Valentine’s♡ Day

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I ♥love♥ to run in the ☼sun☼

I attempted to run my course in the shape of a ♡heart♡ as mine did race in the first place, and I maintained my face! #DISPObustAflow

Workout Wednesday: Grammy Quad Whammy for my Hammy, etc.

In ♥ & Soul, Community, 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 02/04/2015 at 11:00

With the Grammys just around the corner …

Here are my ultimate moves to these ♫grooves♪!

2014 playlist

Some of these ♪jams♫ were released before 2014, but they were among my favorites then!

These 2014 ♫tunes♪ (my fave ♪tracks♫ this past year) target specific body parts:

  • Bailando Cardio ~ salsa dance (shake ’em hips)
  • Treasure Tris ~ tricep extensions and dips*
  • Shotgun Rider Gun Show & Shoulders ~ bicep curls and shoulder press*
  • Jealous Bench Press ~ chest press*
  • Rude Pull & Row ~ lateral pull-downs and renegade rows (back)*
  • Hold On, We’re Going Home Hard Core ~ double leg lefts (abs and lower back)**
  • Blank Space Back Side ~ glutes to the max*~*
  • Kiss Tomorrow Goodbye Thighs ~ abductor and adductor*~*
  • Thinking Out Loud Legs ~ lunges and squats*~*
  • Not a Bad Thing Cool Down ~ stretches~*~
  • All Of Me Meditation ~ deep breathing

2014 Routines

* Upper Cut for Upper Bod 

** More Score on Your Core

*~* Long & Lovely Legs

~*~ Stretch Sesh

2015 Routine

Workout Wednesday: Wayback WOV ~ VHS

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 01/21/2015 at 10:00

Welcome to Workout Wednesday, Wayback Wednesday edition!

As I did ring in 2015, I exercised to throwback DVDs from McD’s, of all eateries!

Then I also retreated back to basics ~ which I encourage all of you to do (especially if you’re stuck in a rut):

What worked for YOU when you were in the best shape of your life?

For yours truly, these old school WOVs worked for me to give me excessive energy first thing in the morning … and were the best surefire way to get me through the day:

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Jennie Garth (Beverly Hills 90210) was my main workout squeeze back in the early-’90s ~ got me through conditioning & off-season training ~ while Billy Blanks got this DISPO with Tae Bo ♥cardio♥ to keep the flow of staying slim & trim @ the turn of the 21st century!

I’m WOVin’ it to stay fit even when my time’s only a bit ~ in the midst of chores and more, there’s no excuse not to score!

#DISPObustAFlow

Workout Wednesday: Go Lean in 2015 Routine

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 01/14/2015 at 15:45

To 🔔ring🎊 in 🎆2015🎇 with a 💥bang🔫 and a 👊pow🌟 do 20 reps or secs of these 15 moves:

👣 Let’s Go… 👟

❤️💛💚Cardio💙💜💗
1. Jumping Jacks* to pump up your heart💓
2. Burpees/Leap Frog🐸: squat, leap up and drop down to plank, then push up to starting position
3. Mountain🗻 Climbers: from plank, twist each knee up to alternating sides
4. 🏉Football🏈 Fun Run🏁 (in spirit of the NFL playoffs: back up on your feet and sprint in place then to each side for 20 seconds
5. Dance💃: freestyle to whatever jams🎧 you have going
💪Tone Up🎶 (20 repetitions)
6. Sit-ups: roll over on your back and give me 20 more for your core (your choices of v-ups with arms and legs stretched out then together, crunches with your feet flat and your arms crossed over your chest or behind your head, or bicycle abs with your elbows alternating to your knees)
7. Push-ups: drop down and give me 20 (you can mix it up with wide or narrow arms, to work your chest and tris, respectively)
8. Renegade Row: from plank, use light resistance (i.e., dumb bells, wrist weights, water bottles) to row up (for your back)
9. Curls: while lunging (for your legs), use same light resistance to curl up (for your arms)
10. Clean & Press: while squatting, use heavier resistance (i.e., bar, basket, book) to press up (for your shoulders)
️Cool Down⛄️ (seated💺 exercises)
11. Neck Rolls: roll your neck around clockwise 10x and counter-clockwise 10x
12. Shoulder Rolls: roll your shoulders forward 10x and backward 10x
13. Butterfly: while sitting, bring the soles of your feet together with your hands🙌 clasped around them (to stretch your arms and legs) and breathe deeply for 20 secs
14. 🐱Cat🐈 🐄Cow: on hands and knees, arch back facing downward, then flatten back while raising your face 20x
15. Child’s Pose: on knees, extend arms overhead and relax for 20 secs ~ you’re done! For now… 😉

A mantra phrase during the JJs may help keep you at bay and the momentum going!

You Got This ~ & I Got This ‘n the ‘lene! #DISPObustAFlow 🎤

Workout Wednesday: Mickey D’s DVDs

In ♥ & Soul, Community, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Technology, Travel, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 01/07/2015 at 10:00

My New Year’s Resolution to declutter has worked wonders! Who would’ve thought that through clearing the clutter, that I’d come across these unopened discs from a decade ago that I could use?

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When I worked at my local gym, I ate healthy most of the time (YOLOs were splurge days back then), even when it came to fast food. McDonald’s offered healthy Happy Meals complete with workout DVDs, so I managed to collect all 4.

From Friday, January 2nd, through Monday, January 4th, I did the YourselfFitness (TM) sequence, as follows:

Flexible Friday: (1) Yoga
Slim-Down Saturday: (2) 💗Cardio💓
Fun Day 🌅Sunday: (3) Core
🔫 Gun Show Monday: (4) Strength💪

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These remind me of modern-day apps and videos that show your progress on the screen, but what I like about these was that technology was right on point with the many options to select, so the routine wasn’t always the same every time you popped in the DVD.

    1. First, you could pick which language to follow.

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    1. Then you could choose your challenge level.

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  1. You also could opt for what you want to get out of it.

Optional equipment: step-bench for cardio

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* stability ball for core

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* hand weights for strength

For your exercise pleasure of contemporary videos you can access, please also check out my Top 5 Workout Videos!

As my GODson would sing when he was a baby:

♪Ba-pa-ba-pa-ba♪ … ♫I’m lovin’ it♫

Well, how about WOVin’ it, as in Workout Video-in’ it?

Workout Wednesday: Shopping Is Slimming

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 12/24/2014 at 08:00

Merry †CHRISTmas† Eve!!! Trim the Tree!! & your Body!

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S is forShopping * Supermarket * Slimming * Santa’s Helper * Starbucks * Skinny Latte * Sippie / Sippy * Selfie

To me, shopping can be a necessary evil …

Unless I can turn it into a positive experience!

Imagine pushing this giant cart around! I saw this after my venture to Farmers Market. Then I got creative with the pumpkins that I picked from both…

As †CHRISTmas/HOLYday† shopping draws to a close, here are ways we can benefit ~ by burning both our wallets and calories at the same time:

  • Cart Press ~ Low Impact (Chest and ♥Cardio♥): Push your cart to work your chest and briskly walk around for ♥cardio♥ on the store floor
  • Curl with Both Arms (Biceps): Lift heavy object (i.e., box of soda cans below*) up for a few repetitions at a time; I recommend 10-12
  • Single-Arm Curl (Biceps): Lift light object (i.e., bottle below*) up for a several repetitions per arm; I recommend 15-20
  • Cart Lunges (Thighs): While standing at an aisle and leaning onto the cart handle, step back and drop your knee, one leg at a time
  • Cart Calf Raises (Calves): While waiting at the checkout line and holding onto the cart handle, step on your tippie toes then rock to your ankles for your calves
  • Cart Press ~ High Impact (Chest and ♥Cardio♥): After you unload your groceries, push your cart to work your chest again and run to park it for more ♥cardio♥!

My 2014 Jack-o-Lanterns/Painted Pumpkins: el Día de los Muertos y los Dallas Mavericks

* Here’s ☼CHEERS☼ for a †HOLYday† mix of the Ed-winner †CHRISTmas† Cocktail, complete with Cranberry Sprite that I discovered at †Church† during our †Novena†!

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Lo-Cal with Skinny Sweet & Sour

Try these other festive fitness moves to ♪jam♪ up the ♫jingle♫ from Kris Kringle!

Workout Wednesday: 🍗Roast🍖 Beast Mode

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 12/10/2014 at 23:45

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

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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! 🎅

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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: Stride with Pride

In ♥ & Soul, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 11/12/2014 at 08:59

Show of hands (or feet):

Who walks every chance they get?

Or better yet …

Who runs every chance they get?

Whether you go on a stroll or speed up your roll, staying in the move will maintain your groove!

#‎DogJog‬ ‪#‎TreesBreeze‬ ‪#‎FunSunRun‬ ‪#‎Way2goDISPO‬ ‪#‎DISPObustAFlow‬ ‪#‎DISPOsAlwaysFly‬ 👣 — feeling swag

Here’s how I rack up those miles while tracking those smiles (even just in this past week alone without any moan or groan):

  • Since I tend to be overprotective of my truck, I park my caboose further away from other vehicles and thus work out my own caboose by walking a longer distance! At least I put my legs to good use instead of being lazy!
  • I burn calories after a hearty meal, whether with my military buddy or my Church bestie, either at the indoor track or doing or the Mall walk (I actually did the latter with both of them)!
  • The park called my name after Church ~ so I couldn’t resist fitting in my track time to myself and GOD to pray on my merry way!
  • While I’m walking down the hallways at work (both jobs), I usually do so at a fast pace ~ therefore, sometimes my colleagues or students think that I’m in a hurry or on a race ~ yet I’m simply making haste while quickening my heartbeat and my feet! 👣

Walk it off …

Happy Feet 👣 Can’t Be Beat

Workout Wednesday: Beastin’ Buddies

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Technology, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 10/15/2014 at 08:50

Motivate with a Moving Mate! 🏆

Dig the alliteration and the rhyme? These are methods that I’ve been teaching my speech students and always applying on the daily! 🎤

Lately, I’ve had a blast with my fave baller from high school, with whom I reunited this past Homecoming weekend! 🏈

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We’ve hit the court for sports of all sorts! 🏀

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We’ve ran in the indoor and the outdoor track to prevent slack! 👟

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We also did bowl because that’s how we roll! 🎳

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And we even shot pool since we’re always cool! 🎱

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Oh yeah, and how could I forget our abs so we still stay fabs? 💪

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Thanks, USMC and U.S. Army Sgt. Kyle, for always taking time to go the extra mile and make me smile! 😍

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Workout Wednesday: Water Works

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, Workout Wednesday, Yours Truly on 06/25/2014 at 09:00

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To the tune of Mariah Carey:
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♫You just got to…

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…Swim it off♪

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🏊Now that summer’s here, go where it’s wet and clear!
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Surf’s up!

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🏄Whether you’re wading in the pool or boogie-boarding on the beach, stroking along the crashing waves provides low-impact yet high endurance exercise.
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Plus, if you take it outdoors, you’ll get your Vitamin D fix from the ☼sunshine☼!
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Of if you have an indoor pool, like the one I had at my hotel on work assignment a couple of weeks ago, you still can swim laps or do water aerobics and pool pilates comfortably!

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And isn’t it delightful to hit the water with companions and workout buddies?

Cami&MeFine, fair-weather furry friends and fun water-lovers alike can bring great company, including bringing up your heart-rate with swimming races, like I did with my Pinoy boy last weekend!

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Wayback Wednesday: Grad School friends and I have a day at the lake!

Splash blast!