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Posts Tagged ‘Wednesday’

Workout Wednesday: Baby Beast Mode

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 07/09/2014 at 14:55

I can’t work out because I can’t take time away from my Baby👶.

Rather than saying, “I can’t,” say, “I can,” and do take your Baby!

Here are 3 sure-fire🔥 ways that both you and Baby can exercise together!

* Push the stroller while jogging! {like my friend, Amy the Birthday Girl, did with her son, Nathan the Birthday Boy}
• The stroller with your Baby provides resistance, in particular for your arms! 💪
• The jogging provides cardio, while you tone up your legs!

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* Do sit-ups while showing your Toddler flash cards! {like on my novela📺 Be Careful with My Heart💖}
• The sit-ups work your abs!
• You’re teaching your Toddler new words at the same time!

Baby Girl Meadow

Baby Girl Meadow

* Do lunges with your Baby on your knee! {like mi Cuñada Janet with her Baby Girl Meadow (5mos) ~ mi Cuñado Ray suggested that I do them with their daughter Toddler Sylvia (18mos) for the more advanced version}
• Lifting your child helps your upper body and core as you switch legs ~ therefore, this turns into a total body training session!

Big Sis Sylvia

Big Sis Sylvia

Baby Beast Mode Time! 👊

Oh yeah, and if you’re pregnant, please check out my recommendations to stay Pretty Fit!

Workout Wednesday: Fitness with Friends

In ♥ & Soul, Community, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, Workout Wednesday, Yours Truly on 07/02/2014 at 22:55

The more, the merrier!

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When you have a workout buddy, you reap these many rewards:

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* enhancing & improving your athletic skills, through teaching & learning from your exercise partner
* accountability & obligation to your partner ~ so no excuses
* strengthening your friendship
* making the time go by faster when you’re having fun!

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Regardless of the activity, y’all choose, the experience is beneficial, both physically and socially!

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Last Thursday, after Adoration, I jogged with my Church buddy from Chapel to the Disc Golf park. The round trip run was about five miles, including this scenic route. We flicked the disc, and I got great tips from both him and my college friend, the DG guru!

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Last night, I hit the court to shoot hoops with my Pinoy boy to relieve stress. Since I’m a much better spectator from the sidelines and stands than a player on the floor, I caught some decent shots… Of photos!

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I workout …

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‘Cause I’m happy (think the song)!

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5:55 ~ make a workout wish!!!

Workout Wednesday: Summer School Spirit

In Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Travel, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 06/11/2014 at 08:00

Now that it’s graduation season, I’m dedicating this Dub-Dub (WW for Workout Wednesday) to our grads!

As someone who’s graduated from several schools and going on one more (for my doctoral degree), I’ve collected clothes from each of them, as well as schools where I’ve taught. When I travel, like for work this week, I tend to take a little something from these schools with me, namely, as workout gear!

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These are just a few tops and bottoms from schools where I’ve attended and/or worked that are appropriate for warm weather. Here are the ones where I’ve taken and/or taught classes:

* McMurry University (Bachelor’s) * Angelo State (Master’s) * Our Lady of the Lake (Ph.D.) * South Texas College (taught) * Texas A&M University – Kingsville (taught) * Texas State Technical College Harlingen (taught) * Cisco College (will teach)

As you can see, I’m all about representing my alma maters! What better way to kickoff the day during my hotel stay than to hit the gym (or these trip workouts)? Yay!

To the tune of Nirvana…

Smells like Team Spirit!

Workout Wednesday: Fave Fit ‘n’ Fab Gym Gab

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 06/05/2014 at 04:10

Jeans at the gym? Say it ain’t so!

Last Workout Wednesday, I pitched my piece on exercising in denim.

Apparently, bombshell icon Marilyn Monroe was partial to decking herself out in dungarees while lifting weights…

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Of course, Norma Jean‘s dead sexy in jeans ~ she could pull off anything!

I came across this article when I picked up this month’s People magazine, hot bod edition, hot off the presses when Evie and I hit Hastings and its Hardback Café after the gym. Originally, I sought the mag to check out Cassey Ho of Blogilates

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… And I also was doubly-delighted to see K&K of Tone It Up!

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As a matter of fact, I’ve been following them since they were at a six-digit subscriber base before they reached the million mark and started subscribing to the rest of these fitness fanatics’ YouTube channels last summer when I was researching the top exercise videos*

* Wayback Wednesday: My Top5 debut: What Are the Top 5 Workout Videos?

So, if you’ve had a long work week like yours truly, give these vids a shot… For a shot of energy! *BAM* Knock-out fist bump!

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Sweaty Selfie: don’t we look fab and fit?

11:11 ~ make a workout wish!!!

Workout Wednesday: Unorthodox Gear

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 05/28/2014 at 01:00

I wear jeans to the gym!

This was from Working Out Gets Girls* one of Rick’s Man Tutorials, starring Philip Wang of Wong Fu Productions. Ok, so I wouldn’t go that far (unless they were a stretchy pair of jeggings that feel like yoga pants without showing camel toe). Actually, the only times when I’d wear jeans to the gym were when I worked at my local gym a decade ago.

Well, the weekend before last, I hit the track with my folks for the first time in a long while after Church.

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Stroll Selfie: Mommy Aya & Me

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Stroll Selfie: Papa Jun & Me

My mom told me that I wasn’t dressed up appropriately.

Sandals and skirt, really?

My footwear were toning flip flops …

Not your typical workout gear

Work those leg muscles {Fit Flops in black Rockstar bedazzled in Swarovski crystals & bronze; Reebok EasyTone (my most effective); Skechers Tone-Ups (the sister sandals to the Shape-Ups MBT-type sneakers)}

… and my bottoms were a running skort.

Running Skirt

Exercise in comfort and style ~ putting this to good use @ Walk to End Alzheimers [2013] {running skirt/shorts combo from C9 by Champion}

I’d recommend these pieces when you’re on-the-go: walking while doing errands, but definitely not these open-toed shoes while you’re doing higher-impact or more strenuous exercise: running, tumbling, lifting weights, etc.

An outfit that I work out in actually offers resistance as I move!

Fiesta Marathon

Flexing after the Fiesta 5K [2012] {Hot pink top & black capris from the Reebok EasyTone line}

When I went to the park to walk with my parents again last week, my mom didn’t mention anything wrong with my choice of apparel anymore!

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Stroll Selfie: Parentals in Shades & Yours Truly

Today, I look forward to going to the base gym (which, in my opinion, has the most top-of-the-line amenities compared to the rest of our citywide health clubs) with Evie! Enjoy your summer training sessions with a workout buddy to have fun, whether on the run or in the sun☼

Fitness Funnies

Happy Exercise Trails! Be a Fitness Witness!

Workout Wednesday: 2014 Total Body Blast-Off

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! ⛳️

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For the remaining 2014 routines, please click on the following links:

Workout Wednesday: 2014 Strong & Limber Legs

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…

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Wayback Wednesday: JRob took this at the Vela Wedding almost a decade ago! Click for more wedding wear!

ZZ Top’s

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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

BiG30

Representing my *DALLAS COWBOYS* on my 30th Birthday! Click for my Ball Calls on my ‘Boys & the NFL!

♫She knows how to use them…♪

Workout Wednesday: 2014 Upper Cut for Upper Bod

In Health, Public Interest, Sports, Weekly Wonders, What's Hot, Workout Wednesday on 04/23/2014 at 08:00

Raise the Roof!

Spring Break has passed, so swimsuit season has been sizzling for a while, and if you want to bust out your bikinis, you must come out on top, from head to toe! This segment of my 2014 series will focus on your upper body: ABC for arms, back and chest!

Bentsen State Park

Wayback Wednesday: Climbing Trees in the RGV 5yrs ago w/well-defined bis!

2014 Upper Cut Upper Bod

Briefing: Stand up for the first arm series (1-3), go into reverse plank (hands and ankles on ground, front facing up] (4), go into full plank [hands and toes on ground, front facing down] to transition from tris to chest (5-6), go onto bench or back for more chest (7), stand back up to complete chest (8), return to full plank for back (9), then stand up again for the remaining for back then back to arms (9-14)! Of course, you can switch up the order per your liking, but I found this arrangement to be quite challenging yet still streamlined smoothly!

Recommended Resistance: light dumbbells or wrist weights for lifting moves

Other Equipment: bench* if available

  1. Upper Cuts: kick this bad boy off by curliing arms up tae-bo style while slightly lunging side to side (20x per arm, both sides = 1 rep) [biceps]
  2. Raise the Roof: pump up both arms at the same time, starting @ 90* angle w/elbow @ shoulder level (20x) [shoulders]
  3. Arm Twists: extend arms out at wingspan, rotating inward then outward (20x) [forearms & upperarms]
  4. Tricep Dips: on reverse plank, dip triceps then lift back to starting positon (20x) [triceps] *bench can come in handy
  5. Tricep Push-Ups: in full plank with hands flat on the ground narrower than shoulder level, as well as toes, keeping back straight, lower body to where chest almost touches the ground then push back up (20x) [tris] 
  6. Chest Push-Ups: in full plank with hands flat on the ground at shoulder level, as well as toes, keeping back straight, lower body to where chest almost touches the ground then push back up (20x) [chest] 
  7. Chest Flys/Gate Goal Posts: start with arms together at 90* angle directly in front of you, then pull apart to contract your chest (20x) [chest]
  8. Chest Press: go onto bench* or back with elbows hinged at chest level, lift resistance then lower (20x) [chest]
  9. Renegade Rows: go back into full plank, then pull arms in one at a time (20x per arm, both sides = 1 rep) ~ add push-ups to the mix if you wish (20x) [back]
  10. T-Bird Deadlift: stand back up with one foot on the ground while lowering resistance & raising the other leg behind you (20x ~ perhaps 10 on one leg, 10 on the other) [back]
  11. Lat Pulldowns: start with arms overhead, pulling down resistance with chest arched and back straight (20x) [back]
  12.  Shoulder Pinches: lean forward with legs hip width apart and arms hinged at hips, pulling resistance back (20x) [back & shoulders] 
  13. Tricep Extensions: lean forward with arms at side, pulling resistance back (20x) [tris]
  14. “W” Curls: stand straight in split stance or legs hip width apart, curl arms directly in front of you, then at 45* angle, then at 90* angle from the side (20x, 1 “W” with all three angles = 1 rep) [bis]

For these previous 2014 routines, please click on the following links:

Stay tuned next week for this last but not least set for your legs!

Eggcellent Eggsercise for Workout Wednesday: 2014 for Your Core ~ Eggsactly What We Need Before Chocolate Easter Bunnies!

In Health, Public Interest, Sports, What's Hot on 04/16/2014 at 00:00

Let’s hear it for Midweek Midsection!!!

That’s what I call Wednesday, but I prefer to train my core every time I work out. After all, our abs and lower back must be in shape to maintain balance for the whole body.

I know that these moves work because I have fab ~ as opposed to flab ~ flat abs  and a smaller waist when I do them consistently!

F-AB-ulous

Wayback Wednesday: Flat Fab Abs

You’ll start out on your feet with standing exercises (1-4), then get down and lay your back on the mat (5-10), then wrap up by going on all fours and finishing in plank (11-14).

2014 for Your Core (20s or 20x for 14)

1. Knee Raises: lift knees up while leaning torso forward to curl abs; arm raises optional for more effect (20x)
2. Right Elbow to Knees: in wide stance and slight squat with hands behind your head, tip right elbow down to right knee (20x)
3. Left Elbow to Knees: in wide stance and slight squat with hands behind your head, tip left elbow down to left knee (20x)
4. Knee-to-Elbow Twist: with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)

5. Single Leg Lifts: with back on the mat and arms relaxed, lift one leg at a time to a 90* angle and lower with control (20x, alternating legs)
6. Double Leg Lifts: same as #5, lift both at the same time (20x)
7. Leg Circles: lift both legs slightly off the ground and make circles with each leg at the same time (20x); bonus set optional in opposite direction
8. Texas Tornado: lift both legs and keep them together while making figure 8s up (1 rep) and down (1 rep) (20x)
9. V-Ups/Star Abs: spread legs and arms, then raise all limbs at the same time to curl the abs
10. Bicycle/Criss-Cross Crunches (laying version of Knee-to-Elbow Twist): with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)

11. Mountain Climbers: on to plank while drawing our knees to opposite elbows in running motion (20x per leg, both sides = 1 rep)
12. Bird Dog: extend opposite arm and opposite leg (20s each pair)
13. Tip Hips: back to plank, tip each hip to the ground (20x per leg, both sides = 1 rep)
14. Full Plank: finish this series by placing your hands flat on the ground, as well as toes, keeping back straight and chest level (hold for 20s); get into Child’s Pose stretch while on your knees and arms extended on the floor to reward yourself

Here are my previous routines for this 2014 series:

Coming up next…

  • Upper-Bod
  • Lovely Legs

How about we go Beast Mode for our bodies and Feast Mode for our souls during this Holy Week? Can I hear an AMEN!