Workout Wednesday: Double Duty

Since most of my energy and time are being spent on my dissertation, I’ve minimized my exercise

Sweaty Selfie: Shake Weight catches my reflection as I put in some action!

Yet I still fit it in

No need for the gym ~ I’ve got the gear that I need here, while sporting my fave teams: Dallas Mavericks * Dallas Cowboys * Texas Rangers

As I catch up on chores

As I dust my dresser that have decor, I also display jewelry and photos that I score!

Both inside the house

More ♥love♥ to bedazzle

And outdoors!

More watches to witness my fitness + parabands that my student’s son made for his how-to speech

My favorite physical activity:

Home for my chunky floral pearl statement necklace to ☼brighten☼ my vanity after ☼summer☼

Dancing!

Purrfect spot to sport my Double A-Team‘s collars complete with their St. Francis of Assisi + *Dallas Mavericks* & *San Antonio Spurs* medals (YES, speaking of bball, that is a Kobe Bryant card here)

I also ♫sing♪ to work out those vocal chords!

Wow, speaking of black & gold, my students‘ homecoming is coming up …

Therefore, both my body and soul are refreshed!

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!!!

Workout Wednesday: Clean 2B Lean in 2015

Out with the old, in with the new …

Chococat Pillow & Basket + Hello Kitty Basket by Sanrio for Forever 21; Pillows & Case @ far right by Roxy (TM)

How about knocking a couple of those New Year’s Resolutions with one stone? More specifically: * Better Bod * Declutter

Chores = Scores

On your bod, that is!

Rather than dreading doing duties around your house, relish in the resistance that can maximize and maintain your muscle mass!

Here are moves that will keep you in the groove (although these may not be the most glamorous ~ they’ll keep you fit and fabulous) …

Equipment needed: laundry basket or waste baskets * broom stick * mop

• Hamper or Trash Trunk Twist (Core): While taking out your laundry or garbage and holding heavy hamper or can, turn your obliques from side to side until you reach your destination (i.e., laundry room, dumpster)
• Underhand Hamper or Garbage Grips (Bis): Lift full hamper or multiple-gallon trash can directly in front of you and curl upward to work biceps; I recommend 10-12
• Overhead Hamper or Garbage Grips (Tris): Lift empty small trash cans over head and extend back to work triceps; I recommend 15-20
• Mop Press (Chest): Lay down and push mop upward above chest; I recommend 25-30
• Broom Row (Back): Sit up while holding broom directly in front of you and pull backward to work your back; I recommend 25-30
• Sweep Squats (Legs): Drape broom across your shoulders and lower your legs; I recommend 25-30
• Victory Skip ~ DON’T trip (♥Cardio♥): After you complete your chores, celebrate your scores with ♥cardio♥ by skipping, jogging or running around your clean home!

*~* Happy NYE 2015 *~*

Healthy Life for YOU and Your Loved Ones

~*~ Happy 85th Birthday to the Late & Great REVEREND DR. MARTIN LUTHER KING, JR. ~*~

Our world most certainly has come a long way since the death of MLK over 45 years ago, and his legacy lives on. Now we’re a more integrated and global. Thanks to Dr. King’s dream of GOD’s people appreciating, welcoming and embracing diversity, those of us out there who are living in that vision are more open-minded to other cultures.

Throughout the Reverend King’s Birthday week and Martin Luther King Day and week, I’m posting quotes from this legendary advocate on Elaine Dispo – Rant Sports. Another relevant philosophy that I wish to draw to your attention comes from John 13:34-35:

… Love one another. As I have loved you…

Let us love GOD, His creatures and ourselves. With Valentine’s Day on the way in less than a month, I’ve encouraged my Pretty Fitsters to love themselves and those under their care.

• VS for VDay: Love Your Body, Pretty Fitsters and Youngsters

Here, I discuss the importance of living the Pretty Fit Way, which comes from leading a healthy and happy lifestyle for ourselves and our children. That being said, we must not consider exercise as a chore (here’s an idea: dance cardio during your chores), but rather, as an activity that we enjoy. Of course, the same goes for our kids, so we want them to choose workouts that they look forward to doing.

My GODdaughter Reyanna the Birthday Girl and I about to workout with her Zumba game on the Wii

When I mention our loved ones, I’m not just extending them to people, but to our own animal companions as well. For those of us who are pet parents, if we want our fun, furry, fuzzy family and friends to live long lives, then we also must ensure that they have health. I’ve had health scares for my big, almost eight-year-old cat, Asia, for the past few years. Exactly two weeks ago today, on New Year’s Day, I found our latest one (a growth on her front right paw), Upon taking her to her and my little sweet Annie’s clinic — Windmill Animal Hospital (which I consider as the BEST animal healthcareever) — Dr. Price concluded that Asia’s condition (corn) came from being overweight and prescribed her this metabolic diet for her to shed pounds without deprivation. 

Asia‘s latest doctor’s visit

Therefore, I have that typical New Year’s Resolution: to lose weight — not for myself, but for my older cat! Now this goal isn’t some form of vanity; it instead very much is an effort to lead her to a more active healthy life. Despite my disappointment in Asia’s sedentary nature and failed attempts to get her to exercise, Dr. Price pointed out that she may not be as playful as Annie because of her extra body mass preventing her from that ability, not necessarily resulting from an unwillingness. Since my Double A-Team can’t verbally voice their desires, I must look out for their best interest without them telling me.

Looks like Annie wants the diet more than Asia does

Meanwhile, one way that I’m taking care of myself is by making progress with my dissertation. If any of you are connected with college administrators in the state of Texas, please network them to me as I’m seeking approval from NCAA-affiliated schools to recruit participants in my research. For my study, I plan to survey student-athletes, so here is my memo below:

To: College Administration
From: Elaine J. Dispo
Date: January 1, 2014
RE: Approval to Recruit Participants

My name is Elaine Dispo, and I am a Ph.D. candidate at Our Lady of the Lake University (OLLU). I am seeking to
recruit student-athletes to participate in my dissertation study, The Relationships between Student-Athletes’
Perceptions of Their Intercollegiate Coaches’ Leadership Practices and Student-Athletes’ Satisfaction, Athletic and
Academic Performance.

Participation is completely voluntary, and participants are free to stop participation at any time. All data collected
will be anonymous and confidential. Participant data will be coded such that individual identifications to particular
persons, teams or schools will not be possible.

Please sign this memo below indicating your approval to recruit your student athletes, upon approval of OLLU’s
Institutional Review Board. Thank you for your consideration.

Elaine J. Dispo, Ph.D. Candidate, Our Lady of the Lake University

__ I agree to allow Elaine J. Dispo, Ph.D. Candidate at Our Lady of the Lake University, to recruit our studentathletes,
to fulfill part of her measurements for her dissertation research, upon approval of OLLU’s IRB.

 Thank you for any of your help, tips and references. May we make 2014 our year!!!

3:33 ~ make a wish!!! 

†R.I.P., Savannah Elizabeth, on her One-Year Anniversary†