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)

Workout Wednesday: 2014 Pre-Easter Thank GOD Stretch Sesh

With Easter Sunday 10 days away, I encourage us all to take care of our bodies and souls through our relationship with the LORD Almighty by extending our muscles and our gratitude for JESUS CHRIST, who carried the heaviest cross of all.

This is similar to the THANKSgiving Stretches that I suggested on Pretty Fit in spirit of Turkey Day. Yet to keep up with the 2014 workouts, which in this case will be 20 seconds (s) of 14 different stretches with gratitude and a positive attitude.

2014 Easter Extensions (20s each)
1. Inhale: squat with arms and hands raised to thank GOD in Heaven (5s); Exhale: release squat while bringing hands to heart in prayer (5s); repeat
2. Chest: intertwine fingers together with arms straight forward
3. Back: intertwine fingers together with arms straight behind you
4. Right Bicep: bring left hand to right upper arm across chest
5. Left Bicep: bring right hand to left upper arm across chest
6. Right Tricep: bring left hand to right upper arm down back
7. Left Tricep: bring right hand to left upper arm across chest
8. Shins: stand on tippy-toes
9. Calves: stand on ankles
10. Right Hamstring: while standing and bending left knee, extend right leg forward with palms of hands on right thigh; lean on right ankle
11. Left Hamstring: while standing and bending right knee, extend left leg forward with palms of hands on left thigh; lean on left ankle
12. Right Quadricep: while standing on left leg, hold right foot with both knees together
13. Left Quadricep: while standing on right leg, hold left foot with both knees together
14. Butterfly: sit up straight with knees bent and soles of feet together, palms of hands on knees; breathe deeply

BONUSES: Shoulder rolls forward and backward, plus neck rolls clockwise and counterclockwise until your heart is content to get on with your day…

In this case, Hump Day. Happy Hump Day, my Fit & Fine Friends!

Thank you all for stretching with me today!

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*

Grub Glory! Eat Happy!

Happy Hump Day the Healthy Pretty Fit Way!

Today, I’ll feature food, as a perk to my freelance writing.

When I visited AM Donuts, I was pleased to photograph around the storefront and bakery, as well as to try the main menu items that I intended:

AM Donuts‘ Bubble Tea & Maple Bacon Bar

The added bonus was that the owner packed his personal favorites for me to take home!

AM Donuts & Croissants Care Package, including *exclusive* Cherry Chocolate Fritter & Red Velvet Cake Donut

Then, when I covered the Claudie C. Royals Banquet on Claudie C. Royals Day, I chowed down even more!

Claudie C. Royals Banquet Main Course & Sides + Beverage: Lasagna, Fried Chicken, Corn, Salad, Sweet Tea

Claudie C. Royals Banquet Desserts: Special Strawberry Shortcake Banana Nut Pudding, Lemon & Chocolate Nut Cupcakes, Chocolate Sugar-Dusted Brownies

Today, I wrote about how I ate healthy a week ago then rewarded myself the next day in What I Ate Wednesday and Thursday. 

Pretty Fit Elaine‘s Chunky Monkey Sweet & Spicy Soft Serve Ice Cream

Moral of this story:

A good day can lead into another one!

And because I love y’all so much, here’s  how I packed my sweets for the sweet from the sweet on VDay ♥

Valentine’s Day 2014 ♥ Banana LOVE Berry Much Abunch

Now that I’ve gone bananas with good grub and am armed with study food, I’ll get back to working on my dissertation…

3:33 ~ make a wish!!!

Champion

Happy Super Bowl XLVIII Monday!!!

Today’s Word of the Day is: Champion.

Almost two years ago exactly, I judged this Skills USA speech tournament, in which the students presented their interpretations of the word “champion.” What does it mean to you?

For me, a champion is someone who takes a winning approach to life, even in moments of defeat, one who still demonstrates good sportsmanship and holds her/his head up high without giving up. Last night, the NFC Champs won the “Big Game,” but the AFC Champs still are champions in my eyes because they still maintained a championship attitude. The heart of a champion does not feel like a loser even when it is beat.

This is what I aim to accomplish in my dissertation research and after I earn my Ph.D.: to show coaches that genuine leadership is based on developing their players into champions in life, not just in the game. I myself also am practicing this championship lifestyle by persisting along the way…

Here is a quote that I posted on my FB Fan Page:

“The #character of a #man is to #establish something where no one else has ever done before.” ~ Reggie Miller about his time w/his only NBA team, the Indiana Pacers

Before I get back to writing my study, I am about to go beast mode for energy. Speaking of which, here’s some comic relief that I posted on my friend’s Facebook last week:

• My Buddy: How does a guy get man boobs?
• Yours truly: By not working out their #pecs! #Dudes with #moobs must hit the #weights & work on their #BenchPress both #flat & on #incline for more #definition + try the #ChestFly… Go #BeastMode!
• My Buddy: Thanks, Elaine. I’ll diet hardcore the next couple of weeks…
• Yours truly: ¡El gusto es mío, mi amigo! I just sent ya an invite to the #BestWorkoutForMen #app for #iPhone which is the #male version of the 1 that I contribute to: #PrettyFit. Best wishes on the #diet but I hope you also add more #exercise into the #mix so that way you could #reward yourself w/a #YOLO (i.e., #PanDulce) every once in awhile…

Without further ado, here are my latest on the Pretty Fit Way:

• Heart Health Awareness
• Maternity Workouts
• Super Bowl Game Grub

Other winners in my life include my Double A-Team, Asia and Annie, who my good friend and spiritual mentor, Bishop Mike, has so graciously blessed during his leadership of the Diocese of San Angelo, before his retirement and the ordination of Bishop Sis one week ago. Here are A&A‘s and my heartfelt Valentine’s greetings and their photo full of love:

♥LOVE♥ is in the air & on the way, so we pray …

For you to have a HAPPY ST. ♥ VALENTINE’S ♥ DAY!!! 

Warmest Wishes Sealed with a Kiss & ♥HEART ♥felt  Hugs

XOXO from: Elaine + the ♥CUPID ♥ Cats Asia & Annie

… who would do the Cupid Shuffle, but they’d rather stay comfy & content on their ♥LOVE♥ bed!!!

♥Now, Asia is joining Annie on the Cardio Cat Challenge, as her New 2014 Resolution is to exercise more, Dr. Price’s orders!

Cultural Diversity: Among the Many Blessings of Our World

Happy Belated MARTIN LUTHER KING, JR. Day! 

Thanks to the Reverend Doctor King, whose quotes you can find on my FB Fan Page, our world is more open to diversity to this day. Many of us have opportunities to offer our gifts from GOD and learn more about others’ cultures because MLK’s message continues to resonate…

One of GOD’s gifts that I offered was at Church this past weekend. That was when I was lector for the first time at my parish. The good LORD gave me strength as I stood before our congregation and proclaimed His Word from the Books of Isaiah and First Corinthians, as well as Psalm 40. Thank GOD for using me as His servant and instrument to speak through Him.

Also, thanks to GOD, I keep making progress with my dissertation study. Now that I may have an adequate amount of NCAA schools in Texas from whom I have approval to recruit student-athletes to participate in my research, my next step is to acquire approval from the my school, OLLU’s Institutional Review Board. All I can do is move forward…

Another way to move forward is to keep moving! There are plenty of ways to stay Pretty Fit, as I’ve recommended on the app. Even while you’re about to eat and waiting for your meal to be ready, you can stay on-the-move and in-the-groove! With Heart Disease Awareness and Black Heritage/History month coming up in February…

• Cook Light and Workout in the Kitchen!

FYI: Above link gives props to my mom’s cooking! 

2:22 ~ make a wish!!! 

LOVE is in the Air …

… Literally!!!

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†

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!!!