elainedispo

Posts Tagged ‘strength’

Thirsty Thursday: Perfect Plan

In ♥ & Soul, Community, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Thirsty Thursday, Travel, Weekly Wonders, What's Hot, Yours Truly on 10/08/2015 at 08:00

Remember that I have commanded you to be determined and confident! Do not be afraid or discouraged, for I, the †LORD† your GOD, am with you wherever you go.

Joshua 1:9*

Bishop Mike ~ who reminded me to look at the †cross† for renewed hope, ♥love♥ and trust ~ sent me this beautiful †cross† that was blessed by Pope Francis during his *Stateside* visit!

Blessed Cross

Live by the †cross†: For more ☼floral☼ religious symbols from the clergy, please see the OLG medal from ♥Bishop Mike♥ & the ♥Pope Francis♥ coin

I received this generous gift from my spiritual mentor in great timing: the day before my latest conference call with my professor** to practice my dissertation defense ~ in which I advanced to my first committee defense (preliminary presentation to my professors on board)! This reminds me of how the Bishop has always come through for me ~ particularly when he gave me the Holy Spirit blessing and medal right before I took my comprehensive examinations for my Master’s degree almost a decade ago!

He will not let you down.

~ Bishop Mike

While we live in a world where ✌peace✌ is but a wish, our Heavenly Father has the BEST in store for us that is yet to come

♪♫CHRIST be our Light ~ ☼shine☼ in our ♥hearts, shine through the darkness♪♫

*♪♫Do not be afraid, I am with you … I ♥love♥ you, and you are mine♫♪

*Bible Reference = My Mantra during my **Run-through

  • Rainbow Studies, Inc. (2000). The Catholic Rainbow Study Bible: Good News Translation (2nd ed.). El Reno, OK: Rainbow Studies International.
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Workout Wednesday: Prayer Pose

In Community, Fitness Friday, 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 05/20/2015 at 12:50

Maligayang Bati. Mami Aya! * HBD, Nurse Nanay

In spirit of the recent Church💒 Sacraments (including my students’ First Communion and Confirmation), how about we put prayer into practice in our workout routines? 

I propose the 🙏Prayer Pose: place palms together in front of your chest, with your elbows bent at 45*

Here are lower bod and midsection moves that you can do in Prayer Pose (as opposed yet similar to Tree🌳 Pose) while standing and maintaining your balance …
During each rep, say something that you’re grateful for👏 (THANKSgiving prayers) or say a full☝️ prayer during a set✌️
3 sets of 12-15 reps
🙏Squats (as opposed to Prisoner👮 Position with hands behind your head): alternate stances between sets ~ wide/plié • narrow • shoulder width ~ drop low [legs]
🙏Lunges (as opposed to Warrior⛺️ yoga🌅 poses): extend one leg in front of you with knee bent at 90* and stretch other leg straight behind you then drop it down
🙏Calf Raises: alternate toe-point directions between sets ~ facing each other • facing forward • facing outward ~ start on tippy toes than lower to balls of feet👣 (calves)
🙏Abductors: with both legs together and toes facing forward, raise one leg outward to hip level; repeat on the other side after each set [inner thighs]
🙏Extensions: with both legs together and toes facing forward, raise one leg forward to hip level; repeat on the other side after each set [quadriceps]
🙏Elevated Curls: with both legs together and toes facing forward, raise one leg backward while bending the knee at 90*; repeat on the other side after each set [hamstrings]
🙏Bun Press: with both legs together and toes facing forward, raise one leg straight backward; repeat on the other side after each set [glutes]
🙏Knee Raises: draw one knee at a time up toward your chest [legs and core]
🙏Trunk Twists: turn your torso to the left, then to the right for one rep [core]

More bonus🌠 moves while laying on a clean, flat surface …

🙏Pray-Ups (as opposed to Pistol🔫 Pose): on your back, with palms together in prayer pose and legs extended straight out, tuck tummy in while bringing arms and legs together [core]

🙏Laying Curls: on your belly, with palms together in prayer pose and knees bent, curl legs behind you [hams]

And another 1 …

🙏Pray Raise (as opposed to Pistol🔫 Pose): either standing or sitting, lift arms up in prayer [chest]

Workout Wednesday: Beautify Your Thighs!

In ♥ & Soul, Beauty Tuesday, Community, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 04/01/2015 at 10:00

Happy April Fools’ Day! Rather than joke and be broke (can’t quit my day job), how about I share the wealth of health?

While styling your hair, you might as well knock multiple birds ~ or in this case, leg muscles ~ with one stone and be bad to the bone* and rock solid!

10-20 reps while you heat-dry or iron each section:

  • squats (alternate sets of narrow, wide, plié)
  • lunges (sets of the same leg, then switch)
  • glute lifts (alternate between each leg)
  • knee raises (alternate between each leg)
  • thigh raises (sets of the same leg then switch)
  • calf raises (both legs at the same time)

Your thighs look like sweet potato pies!

That was a line from my fellow trainer‘s brand-spankin’ new single, 1994

This jam makes me want to dance ~ so now I can get my ♥cardio♥ on!

* #DISPObustAFlow

Workout Wednesday: Chops to Get Cut

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, Workout Wednesday, Yours Truly on 03/04/2015 at 10:00

Have you ever chopped wood before?

My brother in †CHRIST†, Joe, says that he got a great workout from it growing up.

We who aren’t lumberjacks, like Paul Bunyan or my bro-in-law, still can reap the benefits of slicing and dicing …

Shake Weight

mañana!

At least with going with the motions!

With legs slightly bent, bring your hands together, sweep upward then diagonally down while turning your core.

Therefore, you’re working out your arms and more: lunging with your legs, as well as trimming your waistline

Interesting timing that my hometown just had an incident involving ax violence. I wrote this before hearing that news and by no means condone aerobic activity for crime. Best wishes for the victim and hopes for the suspect’s repent. 

Workout Wednesday: Mickey D’s DVDs

In ♥ & Soul, Community, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Technology, Travel, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 01/07/2015 at 10:00

My New Year’s Resolution to declutter has worked wonders! Who would’ve thought that through clearing the clutter, that I’d come across these unopened discs from a decade ago that I could use?

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When I worked at my local gym, I ate healthy most of the time (YOLOs were splurge days back then), even when it came to fast food. McDonald’s offered healthy Happy Meals complete with workout DVDs, so I managed to collect all 4.

From Friday, January 2nd, through Monday, January 4th, I did the YourselfFitness (TM) sequence, as follows:

Flexible Friday: (1) Yoga
Slim-Down Saturday: (2) 💗Cardio💓
Fun Day 🌅Sunday: (3) Core
🔫 Gun Show Monday: (4) Strength💪

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These remind me of modern-day apps and videos that show your progress on the screen, but what I like about these was that technology was right on point with the many options to select, so the routine wasn’t always the same every time you popped in the DVD.

    1. First, you could pick which language to follow.

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    1. Then you could choose your challenge level.

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  1. You also could opt for what you want to get out of it.

Optional equipment: step-bench for cardio

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* stability ball for core

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* hand weights for strength

For your exercise pleasure of contemporary videos you can access, please also check out my Top 5 Workout Videos!

As my GODson would sing when he was a baby:

♪Ba-pa-ba-pa-ba♪ … ♫I’m lovin’ it♫

Well, how about WOVin’ it, as in Workout Video-in’ it?

Workout Wednesday: 1K Double A

In ♥ & Soul, Community, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Travel, Weekly Wonders, Workout Wednesday, Yours Truly on 08/20/2014 at 11:00

Arms and abs are where it’s at!

Actually, more like upper bod ~ arms, shoulders, chest and back ~ plus core ~ abs and lower back ~ to be exact! So, make that haste and blast your bod from shoulders to waist!

Upper Bod

Resistance: pair light dumbbells or water bottles (1 in each hand) for minimal weight during series of reps in these 10 sets

100 W Curls (Biceps) ~ front (1 rep), 45* (1 rep), 90* (1 rep)
100 Tricep Extensions & Presses (alternate 2×25 each)
100 Shoulder Raises
100 Chest Flys & Presses (alternate 2×25 each)
100 Back Lateral Raises & Rows (alternate 2×25 each)

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Core

Resistance: light plate or textbook

100 Oblique Twists ~ standing while holding resistance
100 Bridge Presses ~ laying while raising hips with resistance on tummy

{No weights for remaining series}

100 V-ups ~ hands & legs extended to start then bring together
100 Bicycle Crunches ~ alternate elbows & knees together
100 Side Planks Rainbows ~ full version on hands and feet OR modified on elbows and knees while dropping and lifting hips to the side (alternate 2×25 each)

From my Double A to yours, let’s make it a great Workout Wednesday!!!

Thirsty Thursday: Glorify GOD

In ♥ & Soul, Community, Relationships, Thirsty Thursday, Weekly Wonders, Yours Truly on 06/12/2014 at 13:00

Ever since I started my ministry service at Church, I’ve prayed

Come, Holy Spirit…

And He has guided me through the readings and commentaries at Mass.

This past Pentecost, I especially felt the LORD lead me with strength, as I was moved by the Holy Spirit, during the prayers and hymns that I spoke and sang with our congregation as commentator and cantor.

However, I was told to back off from the mic a bit after. Despite that remark, I received positive reception from other parishioners, who were grateful to hear my clear voice. My dad’s friend and fellow veteran-turned barber, even said my voice was like a bird’s!

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So, I’ll keep using my voice as a gift from GOD, to glorify His name. He is worthy of praise.

Happy Father’s Day, especially to the LORD GOD Almighty!

Workout Wednesday: 2014 Pre-Easter Thank GOD Stretch Sesh

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 04/09/2014 at 05:00

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.

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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!

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Thank you all for stretching with me today!

Thirsty Thursday: The TRUTH

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Politics, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 03/27/2014 at 18:10

My ultimate goal: to be closer to GOD each & everyday!

Will y’all also join me on my journey and invite GOD into your heart, soul and every aspect of your lives?

Last weekend, I truly felt GOD speaking through me as His instrument as I proclaimed His Word at Mass:
† Exodus 17:3-7
† Psalm 95:1-2, 6-7, 8-9
† Romans 5:1-2, 5-8

Then our Deacon read the Gospel from John 4:5-42, followed by our Priest’s Homily, during which he asked if we were thirsty. I was, both figuratively and literally, because the first reading introduced Moses’ followers as thirsty for water, and I too, was thirsty after speaking at the altar, and also because

I long to be closer to GOD, as I belong to Him.

When folks have asked me what I’m giving up for Lent or tell me what they’re giving up during this Lenten season, the past few years, I’d say that I don’t “give up” ~ but rather:

I give my time to enrich and strengthen my relationship with GOD.

After Easter, I don’t just resume my regular life; instead I lead a richer life because of GOD‘s strength and guidance, as well as His patience and mercy, which He instilled in me. This year, my companion through this time is a book provided by my Church, called Rediscover Catholicism: A Spiritual Guide to Living with Passion & Purpose by Matthew Kelly*.

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One decade ago, upon my visit to my Motherland, the Philippines, my cousin’s wife gave me pasalubong (gift), which I read during Lent and still cherish to this day: The Purpose Driven Life by Rick Warren. If you’re seeking a sense of direction, I recommend both of these readings, as you go on your own walk with GOD.

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Nothing matters more than He does because nothing is possible without Him.

*Reflections of Celebration …

#GOD led me to read this after I wrapped up the day on my #dissertation, & this very much has to do w/my #study as well as my #spirituality & #life: “The very #best #coaches will tell you that #teams that #win #championships are those that #focus on the #basics and #master them #together.” ~ Matthew Kelly

Chapter 1 on #Universal #Hunger reminds me of the song lyrics in #ThereIsALonging (in our #Hearts) because we #thirst for the #Truth = #GOD ❤

Chapter 2 on The #Prevailing #Philosophy prompts me to point out that we’re not here to serve ourselves & seek fast results, but rather to serve #GOD & seek His #purpose while remaining #patient & without questioning His will be done. #TrustInHim

Chapter 3 entitled Is #JESUS Still #Relevant? shows me that #InstantGratification won’t bring us closer to #Heaven, #GreatLOVE will. #LiveLikeJESUS! #Disciple = #Discipline

Chapter 4 on #Searching for #Identity inspires me to #maximize my #potential to #love & #serve #GOD & His #people ~ that is the #heart & #soul of my #person. ♥♥♥ #LoveGOD = #LovePeople ❤ ❤ ❤

Chapter 5 about what we #Celebrate brought to mind this song http://youtu.be/04y_KfO7GzI ~ so let’s #approach #life w/ the #LORD of #love taking the #lead on our #way according to His #will! #GOD = #GOoD 🙏👏✌️☝️💒💖

*… Leading into Authenticity

Chapter 6 called “What Is the #Authentic #Life?” does #guide me toward the #spiritual #secret: to be #holy in #everything that I do. For me, this is through #service to my #Church & #community + #work on my #dissertation & #career + #relationships w/ my #family & #friends ~ ALL to #lead w/ #great #LOVE for #GOD & His #creation! 💖👏🙏✌️☝️📖💒

1:11 ~ make a wish … Or actually, say a prayer!!!

Cultural Diversity: Among the Many Blessings of Our World

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, What's Hot, Yours Truly on 01/22/2014 at 20:22

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…

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

2:22 ~ make a wish!!! 

LOVE is in the Air ...

LOVE is in the Air

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… Literally!!!