Posts Tagged ‘session’
26.2 miles, 26.2-mile, All Saints Day, All Souls Day, almond, almonds, Andes, Andes mints, blueberries, blueberry, body, brain, bread, breadsticks, Brookside, candy, cardio, cardio exercises, cardio workout, cardiovascular, Centrum VitaMints, cheese manicotti, chicken cacciatorie, Chicken Cacciatorie & Cheese Manicotti, Chocolate, coffee, comp, comp exam, comp exams, comprehensive exam, comprehensive examination, comprehensive examinations, comprehensive exams, comps, cook, cookie, cookies, cooking, core, dark chocolate, Día de los Muertos, delicious, dessert, dinner, dissertation, dissertation process, dissertation progress, doc docs, doc research, doctoral document, doctoral documents, doctoral research, eat, eating, essentials, exam, examination, examinations, Exercise, Fitness, Fitness Friday, flexibility, Food, foodie, Foodie Friday, fuel, full course, ginger, ginger snap, ginger snaps, gingersnap, gingersnaps, Ginkgo Biloba, Halloween, Health, healthy, hearty, high impact, high impact workout, high intensity, high intensity interval training, high intensity workout, high interval intensity training, HIIT, intense workout, lunch, manicotti, marathon, marathon training, meal, meals, mental, mental focus, minestrone, mints, mountain climber, mountain climbers, multiple regression, multiple regression analyses, multiple regression analysis, nutrient, nutrients, nutritious, nuts, Olive Garden, Olive Garden Andes mints, Olive Garden breadsticks, Olive Garden leftovers, Olive Garden minestrone, Olive Garden mints, Olive Garden Pasta e Fagioli, Olive Garden Pumpkin Cheesecake, Olive Garden soup, Pasta e Fagioli, physical, process, progress, Pumpkin Spice, Pumpkin Spice Latte, push-up, push-ups, pushup, pushups, race, regression, regression analyses, regression analysis, regressions, running statistics, running stats, savory, session, sit-up, sit-ups, situp, situps, snack, snacks, soup, stat, statistical analyses, statistical analysis, statistical test, statistical tests, statistics, stats, stretch, stretching, study food, study meal, study snack, study snacks, supplement, supplements, take care of yourself, tasty, test, tests, tone, tone up, toning, toning exercises, trail mix, training, v-up, v-ups, vitamin, vitamins, VitaMint, VitaMints, wellness, Workout, yummy
In ♥ & Soul, Community, Fitness Friday, Foodie Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workin' Woman, Yours Truly on 10/30/2015 at 09:00
While trick-or-treaters may be house-hopping and candy-popping this weekend, I’ll continue consuming my healthy supplements on the ☼daily!
Ginkgo Biloba: to promote mental focus
Centrum VitaMints®: to aquire essential nutrients in a tasty way
- I’ve come a long way since my childhood Flinstones chewables ~ which I doubt are the best bet for my teeth with the acidity
- I’m still not a fan of swallowing tablets without having water and food in handy
- Therefore, I’m all about double-duty of fulfilling my ☼daily☼ needs while freshening my breath!
Of course, I don’t skimp on the actual food that I need to fuel my brain and body ~ which I’m actually including in an analogy between my marathon and my main statistical method (multiple regression) for my doc research!
Study Mode Trail Mix: Since almonds helped my bod during my 26.2-mi. course and my mind through my dissertation process, they were the main feature of this snack combo for the crunch + the Pumpkin Spice flavor along with the pumpkin cookies & candy, as well as more chocolate to cover these Brookside blueberries that also benefit the memory!
Speaking of my race, although I haven’t run as many long distances in awhile, I’ve fit in mini drills to keep my energy levels high while I’ve been drained from my dissertation, a.k.a., my doc docs …
During my dedicated eating time (yes, I must make a meal break away from my computer, according to my Bestie Evie‘s birthday advice), I actually HIIT before I sit!
While I wait for my chow to cook ~ simmering in the crock pot, boiling on the stove, or nooking in the oven/microwave/toaster ~ I do the following quick set(s), to induce more calorie-burning even after I’m done exercising:
Standing ♥Cardio♥
Floor/Mat/Carpet Core
More ♥Cardio♥
- Dance ’til your ♥heart’s ♪content♫ ~ or your grub is ready
Stretch
Relieve those muscles after sitting at the computer desk and before sitting down to eat
Happy Early Halloween, All †Saints’ Day y el Día de los Muertos! ✌
bathing suit, beast, Beast Mode, beauty, bod, bodies, body, Exercise, Fitness, Health, hot bod, hot bodies, hot body, muscle, routine, Season, session, shape, SI, SI Swimsuit Issue, Sports Illustrated, Sports Illustrated Swimsuit Issue, spring, summer, swimsuit, swimsuit issue, toning, training, Workout, Workout Wednesday
In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 02/25/2015 at 01:00
Let’s be sexy in our own skin!
Recently, I received the new special SI: Swimsuit Issue
So now’s the time to get into tip-top shape for the ♣spring♣ and ☼summer☼!
What better time than the present?
I’m not really that cold cat lady ~ I’m The *HOT* Kitty Mama of 2!
The best way to go is to mix up your workouts and keep it interesting (to prevent plateau), for instance
2014, 2014 Workout, cardio, cardiovascular, double whammy, endurance, Exercise, Fitness, flexibility, Health, kill two birds with one stone, Pretty Fit, Pretty Fit App, Pretty Fit Way, routine, session, strengthening, stretching, toning, training, Wednesday, Workout, Workout Wednesday
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! ⛳️
For the remaining 2014 routines, please click on the following links:
abductor, adductor, backside, Beast Mode, behind, booty, bum, butt, calf, calves, curl, curls, Exercise, extension, extensions, Fitness, glutes, gluteus maximus, hams, hamstrings, Health, leg, legs, lunge, lunges, moves, quadriceps, quads, raise, raises, routine, session, squat, squats, thighs, training, Wednesday, wellness, Workout, Workout Wednesday
In Health, Public Interest, Sports, Weekly Wonders, What's Hot, Workout Wednesday on 04/30/2014 at 08:00
Strut your stuff!
‘Tis the time to start baring your legs with shorts, skirts and dresses with higher hemlines and of course swimsuits!
Yesterday, I addressed feet and toes, and now we’re moving our way on up to those limbs attached! This training session will shape up your bottom half by keeping you limber and tightening up your tush so you can show off your stems in these warm days! (20x each)
Full Legs • Calves • Thighs • Butt
Recommended Resistance: wrap around weights for your ankles or resistance bands
Props: mat for laying exercises, stable chair for sitting exercise (leg extension*)
Let’s start our legs with a Squat Series for full leg sequence…
1. Narrow Squats: stand with feet together, squat to sitting position and raise to starting position (20x)
2. Squat Pulses: stand with feet facing forward and legs at hip width, squat low and raise halfway (20x)
3. Plié/Sumo Squats: stand in wide stance with feet facing out at 45* and legs last hip width, squat low and raise all the way up (20x)
—
Let’s step into our Lunge sets to keep working out our whole legs…
4. Side Lunges: stand in wide stance with feet facing forward, lunge to each side, alternating sides for each repetition (20x per leg)
5. Split Lunge Pulses: bend forward knee at 45* and drop backward knee toward floor one leg at a time, switch sides after set (20x per leg)
6. Lunge Box Step: start side lunge, followed by forward lunge, another side lunge, backward lunge and finish rep with one side lunge, then switch sides (4x per leg x 5 lunges per leg per rep = 20x)
—
Calves for your Bottom Halves
7. Calf Raises: stand with legs at hip width, start at tippy toes than lean back on ankles (20x)
—
Thigh Time
8. Leg Extension (quadriceps, top of your thighs): sit down on stable chair, extend legs out, your choice of one at a time per set, alternating sides or both at once (20x per leg)
9. Leg Curls (hamstrings, back of your thighs): stand with legs together OR position hands shoulder width apart and knees on mat, raise one foot at a time toward backside (20x per leg)
10. Leg Abduction (outer thighs): stand with legs together, raise one leg to the same side up to hip level, switch side after set OR lay on one side with legs straight out and lift top leg upward (20x per leg)
11. Leg Adduction (inner thighs): stand with legs together, raise one leg to the opposite side up to hip level, switch side after set OR lay on one side with top leg bent in front of you and lift bottom leg upward (20x per leg)
12. Clam Shell (overall thighs): lay on back with legs raised and heels together so knees face outward, bring knees together (20x)
—
Wrap up this Round with Your Butt
13. Donkey Kicks (glutes): position hands shoulder width apart and knees on mat, raise flexed foot one at a time toward ceiling while clenching your glutes (20x per leg)
14. Bridge Pulses (thighs and glutes): lay on your back with feet flat and knees together, raise hips while separating your thighs and clenching your glutes (20x)
For more high time for thighs, here’s my Thigh Day Friday post, which I originally shared for the sake of my soccer student’s request for inner thighs!
For the remaining 2014 routines, please click on the following links:
Go Beast Mode!
To the tune of…
Wayback Wednesday: JRob took this at the Vela Wedding almost a decade ago! Click for more wedding wear!
ZZ Top’s
I sang “I’m Every Woman” as a tribute to the recently deceased Whitney Houston/Queen of the Night @ Karaoke Night a couple of years ago! Click for more warm weather wear!
She’s Got Legs
Representing my *DALLAS COWBOYS* on my 30th Birthday! Click for my Ball Calls on my ‘Boys & the NFL!
♫She knows how to use them…♪
2014, April Fools, April Fools' Day, beast, Beast Mode, beauty, body, cardio, cardiovascular, cardiovascular endurance, endurance, Exercise, Fitness, Health, high intensity interval training, HIIT, plank, Pretty Fit, Pretty Fit App, Pretty Fit Elaine, Pretty Fit Way, session, shape, training, wellness, Workout, Workout Wednesday
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*
The Elaine Dispo Journal 