Study Saturday: Prime Time Wisdom

Advice / Anecdotes (like the Alliteration?) from Fall TV

Grey’s Anatomy revolves around Dr. Meredith Grey (center), here with her ½-sister from her late mom, Dr. Ellis Grey’s side, Dr. Margaret Pierce, a.k.a. “Maggie” (to her right/viewer’s left) & sister-in-law from her late husband, Dr. Derek Shepherd, a.k.a. “McDreamy‘s” side, Dr. Amelia Shepherd (to her left/viewer’s right) after they demolished a wall ~ as my doc friend–turned published author says, we “build out of bricks,” so here these 3 are, starting over from scratch. #HomeReno #DISPObustAFlow Rando Info: Doesn’t the actress who plays Maggie look like the Special K commercial chick in lumberjack (red and black) plaid on a bus? | Courtesy ABC

Grey’s Anatomy on Leadership

Be worthy of being believed in, of being looked up to.

~ Dr. Edwards to “the other” Dr. Shepherd* (Feb. 26, 2015)

You have to lead.

~ Dr. Harmon to “the other” Dr. Shepherd* (Feb. 26, 2015)

Being a leader isn’t about whether they’ll listen to you, it’s whether they believe in you.

~ former Chief Dr. Richard Webber to new Chief Dr. Miranda Bailey (Oct. 1, 2015)

I call this GA 360 because this is relevant to followers and leaders alike:

• Mentors, in the resident’s case of following the attendings
• Speakers, in my college public speaking students‘ case
• Leaders, as I’ve studied for my Doctor of Philosophy

Confidence

“There’s a scientific study that shows that if you stand in superhero pose for just five minutes before a job interview or a big presentation or a really hard task, you will not only feel confident, but you will perform measurably better.

~ *Dr. Amelia Shepherd to Dr. Edwards on Grey’s (March 5, 2015)

From Big Bang Theory {next three examples}

Dr. Leonard: “I’m a little nervous” (about approaching George Lucas at Skywalker Ranch).

Dr. Sheldon Cooper: “Get over it. Confidence is key in these situations.”

Empathy

It’s an evolutionary advantage to be included in things.” [as I teach about affection being a basic interpersonal/social need]

~ Dr. Amy [played by real-life Ph.D. and the Blossom star from 2½ decades ago] about feeling left out to empathize with bf Sheldon

Alliteration and Assonance

You are the King Kong of Ping Pong. You are the Menace of Table Tennis … You said you played Badminton? More like Sadminton!

~ Dr. Howard to Dr. Raj

Progress

You know why you’re acting this way? You’re so close! I’ve been there … When you’re about to make a breakthrough. Keep going. Don’t stop.

~ Dr. Derek Shepherd to Dr. Caliet (wannabe mistress) on GA (March 26, 2015)

^– I most certainly must heed this as I approach my finish line! –^ 

Side chart note: Without McDreamy and McSteamy in the mix at Seattle Grace (now Grey-Sloan ~ bad-to-the-bone), it’s “Attending Poser” / *NEW* *HOT* Intern who I’ll chase [not really — just making time to rhyme as always all days]! #DISPObustAFlow 

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Fitness Friday: Sun Buns

☼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!

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!

Flashback Friday: *DCC*

Workout Wednesday: National Running Day

Happy National🇺🇸 Running Day!

Thanks to my 👣RunKeeper👟 📳app, I got that 📱message📲 loud and crystal clear!

All I need are my speed on my 👣feet, pump from my arms💪🏽 & 💞heart💞 + my 🎧jams!

The timing couldn’t have been better because I spoke to my 🌞summer🌼 students about pursuing and preparing for the goals, like our graduations🎓 and my 🏆marathon, just as we would with our 🎤speeches!

Wayback🏉 Wednesday: Race Bib Quilt from my 🌴RGV/STX🏁 🏆courses!

Today’s Paper📦 👛Bag👜 💼Speech included my 🏁race bib quilt from my full 🌉26.2⛲️ to a few more fun runs and walks!

Now it’s a matter of practicing what I preach! ✌🏽️  3:33 ~ make a wish!!!

*Bonus*: AM Fun Runs

Fitness Friday: Tris and Thighs, Oh My!

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

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)

Study Saturday: Every Moment Counts

With all of the abundant activities that have called for my attention lately, I’ve been mustering up every extra waking moment away to work on my dissertation ~ which is why I’ve actually appreciated these recent snow days.

• Some of my colleagues have considered their own hours per day of dedication on their doctoral research as shift work
• Others have only been able to devote even just a few minutes per day to their study

Lately, I’ve fallen under the latter category, rather than the former. Once upon a time, I was able to spend a whole work day’s worth, but with countless demands, I’m fortunate to invest up to an hour or so; for instance, with the additional studies that my department requires for us to review for our doctoral degrees, I’ve included at least one more per day. Regardless of how much time I’ve been able to write and research, the process is paying off as I keep making progress

Because not a day passes without my discipline and determination to stay focused and deter distractions.

Unless you count my catastrophic pleasant distractions, including my neighbor, who’s welcome to chillax ’til her ♥heart’s♥ content snow or ☼shine☼

#DOnotDisturb mode

After our early week Snow Day and before our Snow Weekend

And with †GOD’s† ☼grace☼

Workout Wednesday: ♥Heart♥ Run

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

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.

With the Grammys just around the corner …

Here are my ultimate moves to these ♫grooves♪!

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: Beastin’ Buddies

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! 🏈

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

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

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

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

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

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

Workout Wednesday: Water Works

To the tune of Mariah Carey:

♫You just got to…

…Swim it off♪

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

Surf’s up!

🏄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.


Plus, if you take it outdoors, you’ll get your Vitamin D fix from the ☼sunshine☼!

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!

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

Fine, 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!

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

Splash blast!

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)