Weight Training Program

Have a happy heart while doing your exercise.

Goals/Objectives

1. To gain weight while undergoing this weight training program.
2. To have a more fit and healthy lifestyle.
3. To attain the normal BMI all thoughout.

Exercises (for the 4 major muscle groups):

Bicycle (ABS)

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
4. Switch sides, bringing the left elbow towards the right knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

Dumbbell Rows (BACK)

1. Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.
2. Hold medium-heavy weights straight down without locking the elbows.
3. Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.
4. Lower and repeat for 1-3 sets of 10-16 reps

Bench Press (CHEST)

1. Lie down on a bench or step and begin with the weights in each hand straight up over the chest, palms facing out.

2. Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts).

3. Press the weights back up without locking the elbows and bring them close together.

4. Repeat for 1 to 3 sets of 8 to 16 reps.

Alternating Lunges (LEGS)

1. Start with both feet together and about shoulder width apart, your back straight and core engaged.
2. Lunge forward until you reach 90 degrees at both knees. Make sure not to extend your front knee past your toes because it puts a lot of stress on the joint.
3. Push your body back up to the starting position through your front heel, alternate legs and repeat.

I chose these four exercises because of the following reasons:

1. They can help me in gaining basic strength and muscle building.

2. There is no need for complicated and difficult gym equipment.

3. They are just simple, but they can help in making me fit.

4. They can also help me improve my posture, balance and coordination.

5. These exercises can also help in developing my immune system.

Sources: 

http://www.trainwithmeonline.com/exercise_306_Alternating_Lunges.html

http://exercise.about.com/library/blsamplechest.htm

http://exercise.about.com/library/blbackexercises.htm

http://exercise.about.com/od/abs/ss/abexercises.htm

Sonic Boom: Brooke Waggoner

Took this photo last week.

So I'm back from my unannounced hiatus. My last post Child's Play: BYG Belle, which I wrote more than a week ago, got more than twenty comments for the first time. It never would have gotten that much of attention if I didn't leave my blog for nine days. LOL! Big thanks to those who managed to visit and follow Mystic Nymph, even when I didn't have time to pay them a visit in return. Anyway, I'll be giving you a short synopsis on how my past week went just in case you're interested to know.

Last week was one of the worst in my scholastic life. I had my practicum & written exam in PE, thesis defense and a report in STS class. I was dog-tired that much! I got a bundle of nerves the whole time because of the pressure, lack of sleep and whatnot. I even messed up in my report and defense because my speech anxiety got the better of me! I felt embarrassed, but dwelling on it won't help me graduate so I let it pass that way. I just did things to "de-stress" me like pigging out and watching PLL.

I'm so hooked on Pretty Little Liars! I've been catching up on it since last week, and now I'm on the 18th episode of their pilot season. I love it because it's not your usual bitchy and girly girl TV series. I don't know why, but I'm really into mystery stories like that. I'm not a good judge of shows, so I may be wrong but personally, PLL has become my favorite foreign drama next to Heroes. If you ask me about the characters, I like Aria and Spencer but I think Emily (Shay Mitchell) is hotter. I wanna dress like them! Their nifty outfits are to die for! Their styles are wicked!

Aside from the story, I also love its soundtrack. One of the best songs in their collection are from Brooke Waggoner. Here are two of my fave songs from her.

Fresh Pair of Eyes

'Cause I want to be seen
With a fresh pair of eyes
The single white tree
In a black hood of disguise

I want, I want to be seen
With a fresh pair of eyes
The single, the single white tree
In a black hood of disguise

I miss God, I miss God
I miss God, I miss God

Heal for the Honey

Points of light
Shootin' through the tree-stained vines
It draws me in
To catch a fistful of wind and chime

But all day long I heal for the honey
Waitin' for the one I love
The noons are hot with heartache aplenty
I'm lovesick and undone

I bet my future Sonic Boom posts would still be from PLL. Their OST has been dominating my play list these days. You might want to check it out as well. They're very nice! Okay, I need to have some grub now. I'm so hungry I could eat a horse. Au revoir!

Child’s Play: BYG Belle

Makeup by Jael Magbanua

I won’t discuss about my makeup in details anymore, because I’m not knowledgeable about the process of getting that look. Forgive me for my ignorance about cosmetics and how to apply it. I hope you don’t mind. I’m quite sure you know better than I do. LOL!

What I Wore:

Lace Top: Ozoc (Japanese Brand)

Inner Tank: Secret Possessions

Skirt: Gaisano Mall Dep’t Store

Bag: Secosana

Flats: Chelsea

Connector Rings & Hoops: Thrifted

Bangles: borrowed from Ali Altizo

Wonder what’s BYG? It’s an acronym for Black, Yellow and Gray. I would make use of the Black-and-Yellow theme, except that my black shoes was borrowed by my sister for her thesis defense that day, and I don’t want to use my black boots either. My style for today’s Child’s Play is something that can somehow give reverence to the dark angel adorned in the most romantic of fabrics – LACE. This isn’t a gothic drama, by the way. I’ll be setting aside that Ange Sombre motif for our next fashion and makeup shoot.

And oh… just a brief history about that outfit. I thank God for letting my creative juices out when I need it the most. Why, because that bow lace top is actually my first DIY creation. That chiffon ribbon is from another garment, but I removed it because I felt like I want to embellish it to a top that deserves that cute detail more. How do you like it, folks? Now about my mustard yellow skirt, I’ve had it in my wardrobe for five years already. I got it way back senior high. It’s the first fashion item I bought for myself.

Pretty Little Liar Wannabes

L-R: Francis, Ali, me and Jael.

This is one of my favorite shots.

With Jaimie who did Jael and Francis' make up.

I wish I didn't tilt my head like that.

We look like Showgirls.

I love this a lot! It looks vogue-ish.

The pretty Jael. Check her out in Cosmopolite.

The sultry Francis. Check her out in Cosmopolite.

The alluring Ali. Check her out in Cosmopolite.

Make Up: Jael Magbanua and Jaimie Cabrera

Photos Taken by: Ourselves

Style: Ourselves

We had a photo shoot last Wednesday to practice Jael's make up skills with the help of her "mentor" Jaimie, whom I heard took up Fine Arts in UP Diliman before transferring here in UP Mindanao to study Communication Arts. Nice meeting you, dear! I would love to feature you in one of my blog series soon. 

Anyway, that day was also our skirt day as you can see. Francis pulled off a rockstar vibe and Ali had a corporate slutty look. I'm not sure about my theme though. For me, Jael was the best dressed among the four of us. She looks like a walking doll, especially with her Fedora that I want to steal! I love it big time.

Again, this is something very short. Much love!

Mystique Shutterbug: Tangerine

Add caption

This is the second leg of our make up session last week, September 8, 2011.

Ate Jael used the following materials:

Etude House BB Cream (Hers)

Sunkissed Brown Eye Shadow (Mine)

Sunkissed White Eye Shadow (Mine)

Canteloupe Avon Lipstick (Mine)

Maybelline Mineral Powder (Hers)
Orange Blush On (Hers)

Lucky Brand Lucky You Powder (Mine)

This make up is something that I can pull off daily without looking like a celebrity wannabe. It's not too obvious because of the nudy effect of tangerine. I was glad to hear from my schoolmates though that I looked blooming with that look. Thanks again to my pretty Make-up Artist.

Check out for the third leg which we conducted yesterday.

Much love!