elainedispo

Posts Tagged ‘relax’

Beauty Tuesday: Double-D Recovery to be Double-D Ready

In ♥ & Soul, Beauty Tuesday, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 11/17/2015 at 11:00

Double D is for …

Dissertation DefenseDr. Dispo * BiG DayDecember 8 ~ Save the Date!

After I passed my presentation with full faculty on Veterans’ Day, I followed my Bestie Evie‘s advice:

Take a Me QT Day.

While I still worked on revising my paper, I also set aside Spa Time this past weekend!

Facial Mask

Based on Fleur De Force‘s The Glam Guide, I used these ingredients for *acne  and **dark spots:

Manicure

Then I treated myself to an at-home mani with the following gift sets:

and polished my finger nails with my own lacquers:

'Tis the Season for Red & Plaid

O•P•I Got the Blues for Red & Sally Hansen 18K Gold Hardener + Revlon Orchid & Silver Screen + Sally Hansen i ♥ Nail Art Striper in black

My top tip to achieving a lasting nail paint job:

Run freshly coated nails in cold water and dodge hot water!

  • Cold water seals in moisture, while hot water repels and drys it out
  • If I hand wash dishes, I wear special gloves
  • I also wear gloves during hands-on activity

Massage

My good †Christian† friend and fellow prayer warrior, Lisa, came through again, introducing me

Thank GOD for these special gifts of blessings and wonderful company!

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Motivational Monday: Non-Trick Treats

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Motivational Monday, Movie Monday, Musical Monday, Pro-DiSPO, Public Interest, Relationships, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 11/02/2015 at 15:33

We can’t go wrong with positive reinforcement …

Childhood Examples

Lately, rewarding myself helps ease the toughness of a rigorous project!

Adult Examples

Great timing since I just progressed onto my next series!

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3:33 ~ make a wish!!! ✌

Go, *Dez Bryant* ~  in his return to the field for NFL ☼Sunday☼ yesterday!

Workout Wednesday: Double Duty

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

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

Shake Weight Sweaty Selfie

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

Yet I still fit it in

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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

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

Both inside the house

And outdoors!

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

My favorite physical activity:

Dancing!

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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!

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

Therefore, both my body and soul are refreshed!

Sunday Fun Day: F These

In ♥ & Soul, Community, De-Stress Saturday, Feline Friday, Floral Friday, Foodie Friday, Foto Friday, Home Sweet Home, Public Interest, Relationships, Soul Saturday, Sports, Sports Sunday, Sunday Fun Day, Technology, Weekly Wonders, What's Hot, Yours Truly on 09/20/2015 at 03:30
Gringa

Close-up of mi Gringa: my white girl with green eyes

HBD, ♥Sweet Annie♥!

Stats Cat

Stats Cat is on the prowl with no growl…

Today is the Annie-versary  of my Stats Cat‘s birthdate!

Cat in the Box!

Cat in the Box! Cute things come in Target packages!

So, that’s F for Feline

Grad Cat

I can’t leave out Grad Cat! These Baby Blues are here to seduce! ♪I am Siamese, if you please♫

& F also is for:

Water Girl

Quick Cat Comedy / Feline Funnies: Since our bathroom has dual sinks, Big Asia likes to jump into the right one & “drink out of a fountain” ~ the other day, I turned on the left faucet & noticed her trying to sip from the right! {repping our *Dallas Cowboys* by sporting my TS dress from my fellow cat ♥lover’s collection + headband, earrings & paraband from my speech student‘s son + St. Benedict scapular jewelry from my blessed bestie}

* Food * Flowers (still in season) –> * Fall

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How sweet of Mami Aya to bring us Mocha Tres Leches for Annie‘s birthday!

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I never thought that 2 of my fave flaves could be combined … 1st: Choco-Flan. Now, Mocha Tres Leches! #SweetLife

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Annie leads the purrfect life because she’s easy to please …

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Content Angel Annie in her natural habitat: soaking in the ☼sunshine☼

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My tiny tea cup cat’s fave hot spots: the windows! Here she is at the window behind my piano peering out into our garden

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Part of our backyard view complete with lush green grass (most definitely the best-mani on the block, hands down)! We’re enjoying the summer ☼sun☼ while we can before autumn officially starts soon. After receiving more precipitation at the ½way point this year following our previous full year’s totals, I wonder how much we’ll get next season?

Yellow Hibiscus

Heavenly Hibiscus: My private elementary school student‘s science fair ~ that won honorable mention ~ flower that we started growing without ♪music♫ (his share with) last winter has blossomed during past ♣spring♣ showers & reached full bloom this ☼summer☼ at 1½’ tall by this fall!

+ F also is for: ☼ † ♥ ✌

* †Faith♥Family * Football

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Now that football season has kicked off, this sports spirituality book will do just the trick to keep my soul on a roll while I keep working on my own sports study (been investing 12-15h/day on it lately ~ ’til this weekend so I could focus on my Church readings)!

Cowboys Ann

#HBD ♪ #SweetAnnie ♫ #CATchOfTheDay #Birthday ♥ #GameDay #DallasCowboys #CowboysNation #DC4L #CowboysFan #CowboysFam #CowboysAnn #Birthday Grrrl #PURRfectMoment2PAWS#PURRfectMoment2PRAY#PURRfectMoment2PLAY #PurrfectSunday#PAWsitiveForeCAT #PAWsitiveCATitude #GameCountdown #Touchdown #BirthdayScore #BirthdayCat #JerseyCat #StatsCat #HolyCowcat #Catcow #Meow #CATholic #AnnieRosary#DISPObustAFlow

Go, *Dallas Cowboys* against your NFC East Rivals, those Philly Eagles today!

Catcow Meow

☼Sunday☼ Selfie: While my Holy Cowcat reps our *’BOYS* I rep the purrty Bday Grrrl with this Hello Kitty cupcake tee + cat earrings & cupcake helix (ear cartilage) ring in addition to this *Dallas Cowboys* headband

Beauty Tuesday: BTS Hacks

In ♥ & Soul, Beauty Tuesday, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Travel, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 09/15/2015 at 09:30

‘Cause I have your back!

This Back-to-School season, check out my super saver tips for time, money and the Earth plus even your sanity …

Set out:

  • weekly wardrobe ~ clothes, jewelry, hair accessories, handbags, etc. (hang on a rolling rack or dedicated space to designate) #OOTDforDays
  • anything else that you need to get ready ~ especially your keys, in the same spot, and also specific hair tools & products, makeup, nail colors

Always check the weather forecast and have a back-up plan if an unexpected natural circumstance arises

Sleep in:

This has worked for me on a couple of different situations:

  1. when I had my fitness classes 1st thing in the AM in college
  2. when I worked at my hometown gym and exercised before work

Speaking of ♫working on my fitness, he’s my witness♪ {Fergie‘s Fergalicious}

Be Prepared  {Boy Scout motto}

  • stash sneakers in your vehicle ~ so you have no excuse for a fun run on-the-go
  • pack change clothes ~ from working out to reporting to work or vice versa

This has worked for me on a few different situations:

  1. when I hit the base gym before and after work after I graduated from college (YES, 2-a-days)
  2. when I hit the university gym during lunch with my boss during graduate school
  3. when I hit the college gym between classes that I taught
  4. when I had my photography gig at the hospitals (during which I’d sometimes fit in a work workout) before teaching at the College or ministering at Church

Bearing this in mind, make sure to pack

  • hygiene products (i.e., dry shampoo, deodorant) ~ do your best to fit in a quick shower if there’s a locker room
  • dental hygiene products (i.e., floss picks, gum, mints) ~ so your breath doesn’t kick

I actually store deodorant and mini perfume bottles plus packs of gum in most of my purses plus my compact bag that I transport when I switch handbags

DON’T forget to eat! ~ Mami Aya + many Pinay & caring moms everywhere

  • double-duty edibles ~ such as coconut oil to substitute fatty oils in recipes plus is my favorite hair conditioner and also moisturizes skin, as well as removes makeup (according to The Sweet Life)
  • handy healthy snacks (not fast food) ~ such as apples, grapes (I dig mine fresh or frozen), pears ~ the pear or apple crisp can trigger brain juice flow, don’t ya know #DISPObustAFlow
  • chill your coffee ~ since I don’t drink as much for heartburn prevention, I store the rest in the fridge until the next day
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Stylin’ Sippie Selfie: Reppin’ my *Dallas Cowboys* after last night‘s victory to kick off NFL season: Go, Big Blue … in Checkered & Houndstooth!

Transitioning between seasons from cold cups to hot tumblers …

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*Star* Quality: Starbucks Anniversary Collection Houndstooth Double-Wall Traveler Ceramic Mug was worth the investment for yours truly (as long as I don’t drop it ~ no jinx, please) because I ♥love♥ the look and can save a few cents every time I refill it … (I also adore the same-style Swarovski Crystal one from this season’s collection because I wear Swarovski from head to toe, but c’mon: I’m a doc candidate on a tight budget ~ so I’ll keep admiring from afar)

1-Stop Shop

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You too can check out these Target en Vogue** photos by scoring a copy and scanning with your Shazam app

☼Sunshine☼ Time

  • Get a daily dose of Vitamin D (as weather permits) ~ for health & happiness
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Taking a breezy breather from my dissertation in the backyard to thumb through Vogue** in ☼serenity☼

Just make YOU Time

Easy Reads

Perfect coffee table or night stand literature ~ when I need a break from my dissertation, these are my latest go-tos: the original Cupcakes and Cashmere (prequel to Cupcakes and Cashmere at Home that I have in eBook form) and this month’s 800+-page Vogue** (glossy inspirations of this season’s styles)

More than Scrub in the Tub

  • ♪sing♫ in the shower ~ so cliché, but as someone who needs a nice-sounding voice for teaching, defending my dissertation, and most of all: ministering (leading in readings, prayers and song) at Mass, I must warm up my ♫melody♪
  • stay fit as you suds up ~ stretch (with caution) as you reach for body parts to clean, and if you’re seated during a bath, I strongly suggest doing water pilates (think table top position with head and feet raised for resistance as you move)

†Pray† at Any Time of the Day

* Rewards = another way to $ave (discount$ & FREEbie$)

These guidelines will save you in the long one ~ not only for the aforementioned reasons, but also from embarrassment (i.e., killer breath, B.O.) if you run into someone later… We don’t want to be Finch from the American Pie movies who had to go home from school every time he had to release his macchiato! You’re welcome.  ✌

Happy ☼Birthday☼ to my ♥Tita Fe♥, a.k.a. Dr. Reyes-Dollete, & HBD to my BFF Bestie SSG Melody!

^– Let this **Vogue ♪jam♫ ♫pump you up♪ today!!! –^

As ♫Madonna♪ sings:

♪That’s why I feel so beautiful♫

Mixer Monday: Beach Brain Break

In ♥ & Soul, Community, De-Stress Saturday, Health, Higher Ed, Home Sweet Home, Mixer Monday, Pro-DiSPO, Public Interest, Relationships, Study Saturday, Sunday Fun Day, Technology, Travel, Weekly Wonders, What's Hot, Yours Truly on 08/03/2015 at 08:45

Once I kicked👟 my dissertation📖 work into high gear transitioning from July into August, I’ve actually resisted turning away from my work💼 after several-hours⌚️ worth of “shifts” lately!

🎓Scholar Mode = In-the-Zone🌟

But to prevent myself from 🍳frying⚡️ my 💡brain💭 from dozens of hours⏰ in front of my 💻computer ~ executing💥 my challenges while exercising my 💪🏽strengths:

I had to ❤️break💔 away for a bit …

Especially since last night offered my 🌼summer🌻 📺shows!

Complete combo with this 🚢Captain’s⚓️ 🍹cocktail🍸

Wannabe Island Iced Tea

Beachy Scene: I call this bad boy my Myrtle Beach Iced Tea (as opposed to Long Island) that calls for Arnold Palmer (tea & lemonade named for the golfer) spiked w/your spirit(s) of choice ~ mine was Midori for melon flavor and green color ~ + a cherry on top … Or to sink this ship! 🌊🌴🍹🍋🍈🍒⚓️🚢

That can be served ❄️chilled🍧 and 🍉chunky🍌

Beachy Fruit Mix

Peachy Keen: Other fruit to add to the mix (sweet if they swim in the drink while you sip): peaches * pineapple * strawberries 🍑🍍🍓🍒🍹

🍺Cheers🍻 to this 😅chillaxation😜 session! Staycation –> 😲Vacay😵 😴Getaway💤

For those of you who have enough budgeted💸 ⌛️time⏳ and 💸💰money, try my Top 5 🌞Summer🌅 🌊Vacation🌴 ideas!

Floral & Feline Friday: A&A Flower Power + Shower

In ♥ & Soul, Community, Feline Friday, Fitness Friday, Floral Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 06/26/2015 at 20:20

What do you think of Pope Francis‘ Laudato Si environmental encyclical?

Praise Be His creation!

I’m taking full advantage of taking care of my share of †GOD’s† ☼creations☼ and creatures this weekend!

Following a long week filled with grading speeches and continuing my doctoral dissertation data processing, I beat the heat before today’s rain hit to tend to the garden.

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St. Francis of Assisi ~ the Patron Saint of Animals ~ welcomes GOD’s creatures into this Garden of Creation!

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In bloom …

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Fully blossomed!

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Remember this hibiscus? Rain helped her grow!

To yours truly, gardening is very therapeutic

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And to my fine, furry friends, this gives them a chance to peer into the great outdoors!

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Piano Cat Annie is ready to attack while Big Sis Asia stays laidback! 

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Flashback FridayAsia climbs trees as the Baby Cat Acrobat!

Baby Asia

Picking peaches: Asia the Dare Angel!

✌R.I.P.✌ ♥Papa Ped♥ (June 27, 1927-November 18, 2015)

Sleepy Sunday: Sleep Solutions

In ♥ & Soul, Community, De-Stress Saturday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sleepy Sunday, Technology, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 05/31/2015 at 06:00

This last day of May ~ the month of MARY ~ marks my last (rest) day, week and month before the summer when I amp up my A-game to A+ completion for my dissertation. In June ~ very, very soon ~ I’ll …

  • Wrap up my data collection
  • Run my statistics
  • Analyze my results

Almost #NumberCrunchTime!

Breakthrough news:

Due to my strong efforts in increasing my sample size for my doctoral survey this past week alone, I had more participants everyday than I had in previous months since I started my research methods! As of yesterday, I’ve (finally) reached my minimum target amount! Of course, I’ll still keep *shooting* for more…

For the rest of this year, I’ll devote almost every waking moment outside of my Church, teaching and photography to finish my paper and prepare my dissertation defense to become DOCTOR. As my bud Edwin and I established the other day

I don’t just want  to do it at this point. I have toneed to get her done. It is imperative.

Bearing all of the above in mind, a good night’s sleep is essential. Following are:

  • Problems that lead to lack of sleep
  • Guidelines from various sources that may be worth a shot
  • Which ones of those tips worked for yours truly?
Sleeping Beauty

Throwback: Baby ASIA sleeping with her 1st toy

Before you dive into this, here’s my disclaimer:

With a wealth of health info, there’s long-winded content below! #DISPObustAFlow

INSOMNIA ISSUES

As I write this, a Sleep Number commercial just came on, reminding me that comfort is key to getting those much needed z’s.

In my speech classes, I teach about how listening barriers (i.e., physical and psychological noise) prevent us as audience members from effectively paying attention to presentations ~ a similar analogy applies to sleepers.

  • Other people/pets at home or noisy neighbors contribute to non-friendly sleeping environments
  • Stress induces mind alertness that also deprive both the body and spirit from rest.

REM RESOLUTIONS

Rapid Eye Movement sleep is what we want to achieve for deep sleep. In order to achieve a more rested feeling upon waking up and welcoming the day, it may be a matter of adjusting our lifestyles. Here are ways to manage our time from the moment we wake up to when we hit the sack…

Begin your day with a “B”!

Breakfast

Yes, this is the most important meal of the day for good reason, and (2)my mom the Belated Birthday Girl, knows best because she:

  • Always eats a feast first thing in the morning
  • Is in incredible shape
  • Sleeps like a baby!
“C” Sleeping Tips Benefits Which Worked for Me
Cardio (4)First-thing-to-ring-in-the-morning sweat sessions bring blood pressure down to seize the day for better sleep(5)TIU-approved! I observed that my better nights’ sleep took place after a knockout workout, such as the body pump, body jam and step aerobics classes that I took at my hometown and school gym during graduate school
Cherries (4)The juice contains melatonin, a chemical that induces sleepiness Now that they’re in season, and my parents recently picked a serious bunch in California (during my mom’s birthday vacay and paternal grandmother’s anniversary commemoration), so I’m stocked up on pasalubong (gifts)
Caffeine (4)As long as it’s consumed at least a couple of hours after waking (so you’re not too wired at the beginning) and done drinking coffee or caffeinated beverages by 2PM due to the 8-10 hour aftermath energy potential I learned from experience to cut off my coffee intake before 5PM (because I’ve always had trouble sleeping when I’d keep drinking it past then) ~ now I ought to shut down a couple of hours prior to my usual time
Consume Healthy Fats (4)Omega-3 fatty acids can connect to substantial sleep
C-iesta (4)Mid-day nap to increase alertness to wrap up the day; NASA research revealed that military pilots’ power naps increased their levels of alertness Power naps have given me more of a punch and pow to plow wow through the rest of my day
Carb Load (4)The amino acid tryptophan helps lead to drowsiness Yes, please, bring it on! I’ve always advocated carbohydrates, like in pasta, as a runner whenever I’d get ready for race day, but it certainly makes sense that they’ve contributed to that well-rested feeling! The Ellen DeGeneres Show also suggested carbs, such as in bread, to help you sleep
Cut out Alcohol way before bedtime (4)Alcohol interferes with circadian rhythms, according the University of Missouri studies, and takes an hour minimum for the body to metabolize it(5)DON’T drink on an empty stomach, and drink water between cocktails to stay hydrated, + try wine spritzers (= parts wine & soda) for ½ the calories!
Scents (4)Lavender decreases inflammation, soothes aches and pains(5)reduces blood pressure and leads to deep sleep My fave relaxing fragrances: lavender, jasmine, eucalyptus and mint …·         I’ve always adored the calming effects of lavender, which I’ve already used from shower gels, bubble bath and my Bath & Body Works Aromatherapy lotion (Lavender Vanilla for Sleep)!·         Another from my B&BW collection is from jasmine, from Midnight-Blooming Jasmine moisturizing lotion to Jasmine Vanilla for Sensual Aromatherapy·         Eucaluptus and mint soothe me through my B&BW lotion (Eucalyptus and Spearmint for Stress Relief), and Vicks VapoRub that I massage into my neck, chest, back and feet at bedtime to relieve aches and pains plus bring aromas that calm my cold.
DisConnect (4)Unplugging all devices means NO melatonin suppressants (e.g., blue light, white noise)(5)TIU’s K&K call it a “tech detox” I honestly have been keeping my iPhone 6+ OFF for days and even weeks at a time this season and using my computers , including for social media, exclusively to fulfill purposes of career-related projects
Clothes OFF (4)Cooler temperatures rom sleeping au natural prevents the body from overheating I’m all about snoozing in the buff, and this actually also has benefitted my energy bill more when I keep my electric fan off
Committed Sleep Schedule I’ve always craved at least 8 hours of sleep per night, and (1)Edwin affirmed that by pointing out to me that by pointing out how

  • 8 hours indeed is ideal during the night
  • 9 hours (+ an extra hour) works for the weekend
He also mentioned that there’s no way we can make up for lost sleep. I most certainly back this because during my previous attempts of sleeping more after lacking rest, I’d throw myself off.
Coin Toss (6)Biggest decisions occupy our minds, so·         Heads = YES·         Tails = NO
Change Sleeping Position (6)Instead of getting out of bed, change your sleep position by turning upside-down·         Calms the nervous system·         Turns fears upside-down When my sister and I shared a bedroom while vacationing at our aunt’s and uncle’s as children, we weren’t accustomed to twin beds since we had our own double/full-sized beds at the time ~ we stayed up late talking but realized that we more easily dozed off by reversing with our heads at the feet and our feet at the heads of the beds! (Mind you, we really didn’t have worries back then, but this method definitely proved to be effective even during childhood.)

Another commercial that just caught my eye was for Snuggles ~ a mom would put fabric softener sheets everywhere, including underneath chair cushions, to remind her and her family of the freshness! I think that I’ll try the Lavender Joy!

Supplements and Substances

Yes, several of us out there sought “magic pills” for a quick-fix to our own insomnia. Based on my own experience, I’ve taken them but now would rule them out as a last resort after trying all of the above advice first.

  • Valerian root ~ linked to reducing anxiety but isn’t FDA-regulated (which I took when I prepared for comprehensive exams in both my Master’s and doctoral degrees)
  • Prescription drugs ~ I’ve had Rx to “resolve” my sleep struggles, but I’d rather not be chemically-dependent on them and would only take them when I could devote a full-night’s rest
  • Sleepytime Tea ~ My doctoral classmate suggested this, and of course, I’ve also started making my own lemon-honey tea to soothe my cold: another reason I’ve been kept up late at night

Cap your night with another “B”!

Breathing Exercise

(6)Shutdown night time worry by minimizing those fears that keep you up late at night

Tip: Breathe in for 90 seconds so the worry passes 

Last but not least …

Personally, I pray for peace✌

Just in case this lengthy segment didn’t already put you to sleep, here’s a sum-up …

For sufficient shut-eye, shoot for these essential “Cs“:

  • Comfort: comfy mattress (or other sleeping surface) and temps
  • Consistency: amount of sleep and same time on schedule

Challenge:

  1. Go 1 day with implementing all of the above (except for the coin toss, sleep position or substances, unless absolutely necessary) ~ please feel free to post a comment to me on which ones worked for you
  2. For any that did work for YOU, continue 1 week with them
  3. If your sleep has improved after 1 week, keep incorporating them for 1 month!

*Bonus*: How to Stay Happy & Healthy (3)

Healthy & Happy Hacks Examples or Experts Which Worked for Me
Fitness tracker apps Fitbit, Moves, Health Mate I login to MyFitnessPal religiously and track my miles on RunKeeper (initially introduced to me by my college student who also trained for and ran marathons)
“Workout that does good” Barre3’s daycare donation proceeds go to Every Mother Counts I’ve raised funds for several exercise events that collected charitable contributions, including the American Heart Walk almost every year between my college and doctoral coursework years
“Look pretty – and pretty awesome” Twice-Team USA Olympic runner Shannon Rowbury ~ who races with bright pink lips I like to pull or pin my hair back before exercising … even though it doesn’t always stay that way post-workout!
“Orange juice for the win” Easier to absorb nutrients from juice than the fruit ~ but beware of drinking too much due to sugar content, so still stay hydrated with H2O (Ralf Schweiggert, Ph.D., HohenheimUniversity in Stuttgart, Germany) This definitely helped me through my chronic cough!
Squash a craving Put physical space away from food (like bread) TBD

References

  1. Bruno, E. J. (2015). Personal communication.
  2. Dispo, E. R. (n. d.). Personal communication.
  3. Editors. (2015, May). “5 feel-healthy, be-happy tricks.” Redbook, 224(4), p. 112.
  4. Moscatello, C. (2015, May). “How far should you for a perfect night’s sleep?” Redbook, 224(4), pp. 107-108, 111.
  5. Scott, K., & Dawn, K. (2015). 28 days to fit, fierce, and fabulous: Create the beautiful body and mind of your dreams. NY: Rodale.
  6. TV broadcast (2015, March 27). “Reduce worrying that makes you lose sleep.” Dr. Oz.

Spa Saturday: Rolling Pin

In ♥ & Soul, Community, Home Sweet Home, Relationships, Travel, Weekly Wonders, Yours Truly on 02/07/2015 at 16:15

I’ve had many massages in my day …

  • deep tissue (my most in demand)
  • Swedish (softer than my liking)
  • sports orthopedic ~ after my races
  • hot stones ~ my ♥V-Day♥ gift 3y ago
  • cellulite ~ what Lisa calls the fatty patty

… And the other day, I added another type to my list:

Rolling Pin Massage!

Following last weekend’s festivities full of food and drink, Lisa had me back to test her newest technique …

… And now, I swear by it!

She applied just the right amount of pressure, switched up the speed and direction to keep me at ease.

Therefore, rolling pins aren’t just for the kitchen to roll out the dough, but also come in handy for this DISPO!

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 🎤