elainedispo

Posts Tagged ‘cardiovascular’

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!

IMG_9576

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†!

IMG_9577

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!

IMG_9362.JPG

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! 🎅

IMG_9370.JPG

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: 2014 Total Body Blast-Off

In Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Travel, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 05/07/2014 at 23:50

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! ⛳️

20140507-185038.jpg

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

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

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday on 04/03/2014 at 03:20

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*