elainedispo

Posts Tagged ‘tone’

Fitness & Foodie Friday: Health or Treat? Nooky Quickie

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

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Centrum VitaMints®: to aquire essential nutrients in a tasty way

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  • 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!

Pumpkin Trail Mix

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!

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!

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Olive Garden Leftovers from Ladies’ Night with the Holy Spiri† (counter-clockwise from bottom right): Chicken Cacciatorie & Cheese Manicotti (2 of my fave entrées rolled into 1) • Pasta e Fagioli w/ breadstick • MinestroneBestie Evie‘s Better-Than-Sex BrowniePumpkin Cheesecake (which took me 4 days to finish!) • Andes Mints ~ gotta ♥love♥ these after-dinner chocolate mints to cap off a classic OG meal!

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! ✌

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Fitness Friday: Buddy System

In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Public Interest, Relationships, Travel, Weekly Wonders, Yours Truly on 10/09/2015 at 15:15

I picked up this month’s Seventeen magazine to see Belinda Selene, but was in for a double-extra treat:

TIU!

Courtesy Seventeen magazine

Another TIU! routine on-the-scene!

TIU!

Courtesy Seventeen magazine

 Having exercise partners gives us added boosts of motivation and energy!

TIU!

Courtesy Seventeen magazine

K&K have come a long way since I featured them back in the day!

Workout Wednesday: GSA is for … 

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 08/26/2015 at 11:11

Gwen Stefani🎤 Abs & her Gun🔫 Show Arms💪🏽

This No Doubt singer rocked out her voice🎵 & her bod🏄 (i.e., classic crop tops in the mid-90s to expose midriffs) 2 decades ago with her breakthrough 📀single, I’m Just a Girl🚺* ~ which is featured on

Gwen Stefani

Gwen Stefani the *HOTTIE*

Regardless of reports on her separation from Gavin Rosdale of Bush, this 🎼rockstar’s still got it ~ from raising 2 boys, still singing🎶 amazing solo or otherwise & looking dayum good + influencing fashion👛 (i.e., her iconic 👑bindi) including super shoes👢 like stilettos👠

How does she stay so 👙svelte? Where does she seek her sweet escape for a hot physique?

📺Take a look👓 for yourself: she does mad push-ups! 🚻*

Push-ups are the ultimate toning move because they work your upper bod & core stability for strength & balance!

Gwen Stefani Push-Ups

Gwen Stefani can work her body

Gwen Stefani Push-Ups

Check out Gwen‘s form

Gwen Stefani Push-Ups

… All the way down, nose to the ground!

I dare you to do these pushUPs to Settle DOWN♪ ~ the 1st No Doubt single after she flew solo for awhile

🙅🏻Rough ‘N’ Tough👊🏽 Recommended Routine: 100 GSAs (Gwen Stefani Abs & Arms) = 100 Push-Ups {20 reps each of the following}

  • Full Plank Chest Push-Ups
  • Full Plank Tricep Push-Ups
  • On-Your-Knees Chest Push-Ups
  • On-Your Knees Tricep Push-Ups
  • On-Your-Knees Super Push-Ups 💥
Gwen Stefani Kicka**

Gwen Stefani up & ready …

Gwen Stefani Kicka**

… Set …

Gwen Stefani Kicka**

… Go!

Gwen Stefani Kicka**

Gwen Stefani kicks some serious booty!

📖Definitions for the Definition

  • Full Plank: on palms & toes
  • Chest: wide grip 👊🏽
  • Tricep: narrow grip 👐🏽
  • On-Your-Knees + ankles crossed 🙅🏻
  • Supers: clap as you push up 👏🏽

👋🏽Hollaback👊🏽, Girl! This $#!+ is bananas ~ B-A-N-A-N-A-S🍌 

Gwen Stefani 4am

♫Gwen Stefani‘s 4am♪ ~ I’ve been staying up ’til 4am🕓 working on my dissertation lately & want to cut my hair like hers after I graduate & donate!

11:11 ~ make a Bday/BTS wish!!! ✌

Workout Wednesday: Beach Beast Mode  

In ♥ & Soul, Community, Fitness Friday, 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 08/12/2015 at 09:50

You can take the babe🏄🏽 out of the 🏊🏽beach, but you can’t take the beach🌊 out of the 💃🏽babe!

Thanks to Tone It Up‘s “Meet Up” on Toned Up, these moves can keep us in 🌴beach shape👙 off the seashore!

No need for ♫☼Summertime☼ Sadness♪ as school starts soon ~ more like 🌅Summertime🌼 and 🍎School🎓 Sappiness!

🏊🏽Skinny Dip: tris * abs * booty (tricep dip)

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🏄🏽Body Surf: glutes * hams (hamstring curl)

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🐳Dolphin: shoulders * tris * core (downward dog push-up)

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🏄Surf’s up ~ in more ways than 1 fun in the sun! 👍

Sunday Fun Day: B is for …

In ♥ & Soul, Beauty Tuesday, Community, Fitness Friday, Foodie Friday, Health, Higher Ed, Home Sweet Home, Manic Monday, Mixer Monday, Motivational Monday, Pro-DiSPO, Public Interest, Relationships, Sunday Fun Day, Technology, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 07/26/2015 at 08:00

As applies to yours truly:

BrainsBrawn / Buff Bod / Beast + BeautyBadace♠!

Add this comic relief to the mix:

So, B also is for Beer!

Above, this “expert” brings up valid points!

Workout while getting dolled up!

  • Lunges & squats while blowdrying my hair {1 set = 1 stance}
  • Curls: hold dumbbell and work bicep toward you with one hand, hold curling iron and style hair with the other! {1 set = 1 strand}
  • Extensions: hold dumbbell and work tricep behind your head with one hand, hold mascara wand and extend lashes with the other!
  • Abs: lay on mat/soft surface and lift legs with core and lower back while keeping arms at your side to dry your nails!

No brainer, am I right?

Moving Makeup

Makeup moves WON’T work in a car if you must hold up your phone/mirror/compact with your other hand {as a passenger ~ NOT while you’re behind the wheel}

Seriously, though, you may not want to try this at home unless you’re extremely coordinated and can master multi-tasking!

We workers and scholars all can witness our fitness at our desks ~ which I’ve had my students do during long class breaks:

  • Neck rolls clockwise and counter-clockwise
  • Shoulder rolls forward and backward
  • Arm circles forward and backward
  • Leg extensions (quads) while seated
  • Leg curls (hams) while standing
  • Stretches ~ to ease ergonomic tension
  • Jumping Jacks ~ for ♥cardio♥ to bring the blood flow to the brain

#DISPObustAFlow

SPI

S is for … ☼Sunday☼ Sippy Selfie Somewhat Throwback: South Padre Island for my homecoming en el Valle! ¡Salud!

So, I suggest the second series during study sessions and when you tune into your TV!

#NOexcuses + #NOcouchPotatos = #NOflabTaters

Paleta

S is for … Sippy Selfie ☼Summertime☼ Sappiness Somewhat Throwback Thursday: Mango Paleta at Zoo on Field Trip with my ☼Summer☼ Speech *Superstar* Students!

For me, my peak-of-summer☼ primetime shows (new episodes all air at 8PM Central time) ~ during which I can do these sets of moves ~ include

  • Sunday: Beach Flip (HGTV)
  • Monday: Devious Maids (Lifetime)
  • Wednesday: Property BrothersBrother vs. BrotherBuying + $elling (HGTV)
  • Thursday: Mistresses (ABC)

Workout Wednesday: Blogilates on the Clock

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 07/22/2015 at 12:45

Got a ¼- to ½-hour per day?

Then you can spare a few minutes on sculpting your bod this ☼summer☼ and always!

POP Pilates Fast Flat Abs DVD

Cassey‘s latest DVD for fab abs in a synch: *Fast Flat Abs*!!!

Combine these 8- and 6-minute Blogilates routines to stay on the scene!

Monday Gun Show

6-Minute Sexy Arms

8-Minute Tank Top Arms

… followed by unloading groceries and lifting laundry!

Tuesday Booty

8-Minute Bikini Butt

6-Minute Sexy Booty

Midweek Midsection

8-Minute Abs & Obliques

6-Minute Sexy Abs

6-Minute Sexy Little Waist

Thursday Totes Tone

8-Minute Bikini Body

… followed by Beach Ball Beast Mode with Blogilates on Cosmo!

Friday Thigh Day

8-Minute Bikini Thighs

6-Minute Sexy Thighs

Saturday Sweat Sesh

8-Minute At Home ♥Cardio♥ x4!!! (>½h)

Run, swim and/or bike & hike for a mini-tri(athlon)!

Sunday Stretch Sesh

Leg Flexibility 

More sessions from Cassey Ho‘s Hot Body Year-Round!

Here’s to happiness & wealth of health!

Fitness & Feline Friday: Sun Core

In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 07/10/2015 at 17:35

☼Sun☼ Rise, Slim Set!

This ☼sunny☼, sweaty ☼summer☼ series continues with our midsection …

HK

Hello Kitty belly button bling ring

… because we want to rock out our abs on the beach …

HK

½ my ♥

… or poolside!

HK

The other ½ ☺

Core Combination

  • Standing Knee Raises (lower abs): standing hip-width apart, draw knees up one at a time while bringing bent arms down toward chest ~ 3×20 for each leg
  • Plank Side Bends (obliques): leaning on one elbow at a time with feet stacked, bend and press your hips ~ 3×20 for each side
  • Side Plank Turns (obliques): leaning on one palm at a time with feet stacked, twist to side plank one side at a time for 10 seconds each ~ 3×5 for each side
  • Reverse Plank Dips (core & tris): with palms of hands & heels on the mat/flat surface, pop pelvis upward while bending arms ~ 3×20
  • Double Leg Raises (lower abs & back): while laying down, lift both legs up slowly and with control ~ 3×20 alternating sets with legs together and apart

Next up, we’ll hit our lower bod!

Workout Wednesday: Beast Mom Mode ~ Go for Prego!

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 07/01/2015 at 12:00

With many of my special loved ones being moms or mommies-to-be, they’re not just “eating for 2” (or more) ~ they’re also exercising for multiples as well!

Pretty Fit Mama2b

Take care of your baby bump by working out with your bundle of joy(s) while s/he’s/they’re in the womb!

Here are ways to stay in shape while* you’re expecting and after** you give birth!

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I didn’t need much muscle to handle my *USAF* wife bestie’s baby (whose birthday is the day before the *4th of July*), but at least my arm muscles were toned right down to the bone! #DISPObustAFlow

***DISCLAIMER: Please consult with your physician prior to starting an exercise program***

Here are some sessions that I selected specifically for *pregnant women and **newborn mothers!

*Prenatal Routines & Tips

Sweat with Lauren Hefez‘s Bun in the Oven Series

POPSUGAR Fitness‘ Arm Workout ~ Safe for Pregnancy

POPSUGAR Fitness‘ Prenatal Leg & Butt *Squat It Out*

Tracey Anderson‘s Toned Butt c/o POPSUGAR Fitness

POPSUGAR Fitness‘ Heidi Klum Pregnancy Workout

Debra Geymayr‘s Prenatal Yoga

POPSUGAR Fitness‘ Workout in Comfort with Maternity Gear {not an exercise video but may be helpful in picking out clothes}

**Postpartum Moves

Sarah Fit‘s Flat Post-Prego Tummy

CONGRATULATIONS on Your New Additions, Babies’ Mamas!!!

Workout Wednesday: Wedding Season Shape & More!

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 06/24/2015 at 08:25

HBD to my Uncle Dr. Rudy!!!

When my Tito’s daughter/my oldest cousin, Melissa, got married (exactly 12 years and two months ago today and exactly two weeks after I graduated from McMurry), I spent the ☼morning☼ of her nuptials running in the Maryland rain!

Ate Mel's Wedding

Wayback Wednesday: I can’t believe that back then, I thought that ruching made me look fat ~ it looks fab#PrettyInPink

Those  were the days when I didn’t have to ~ as Milli Vanilli (whose ½ of the duo would’ve turned the BiG 5-0 almost three weeks ago) would ♪sing♪ (or lip-sync) ~ ♫Blame It On the Rain♫ … BEFORE my crazy cold after I chilled on the chili Corpus Christi beach during my business trip.

Even though I myself am NOT a bride, that isn’t stopping me from wanting to stay in shape during wedding season, and most of all, when I defend my dissertation and graduate this fall. Check out my fave fit babes‘ workouts to get wedding-ready for those of you who are about to walk down the aisle or have another important upcoming event:

Recent Wedding Collab to be Bride-Fab ~ The Bridal Bootcamp Collaboration [c/o Kin Community]

Wayback Wednesday Wedding Workouts

Happy Training, Brides-to-Be!!!

Addendum

As I work on my stats scoring manual, the timing couldn’t have been better as this special delivery arrives to my door …

Doc grad regalia

Dr. D, here I come! {Final reveal as we finish 2015 strong}

My Doctor graduation regalia!

Doc regalia

All the pieces together … They’ll all fall into place as long as I finish this chase/complete this race & keep a happy face! #FutureDoc #DISPObustAFlow

I must be as excited as a blushing bride because I just received the gown that I’m wearing on my BiG Day!

Speaking of weddings, check out this ^– one –^ of the HAPA who ♪sang♪ the feature ♫track♫ from WFP‘s Everything Before Us

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]