Renegade Row with Push Ups

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Happy Thanksgiving Everyone!!! God bless you all!
I am thankful for always having God in my heart.
I am thankful for my family and friends.
I am thankful for all the blessings that my family and I have received.
I am thankful for all the life experiences.
I am thankful for my health.
I am thankful for my job.
I am thankful for all the trials in my life.
I am thankful for all the success and failures in my life.
I am thankful for having peace of mind.
I am thankful for my happiness.
What are you thankful for?

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Exercise: Renegade Row with Push Ups
Target Muscles: Core, Arms, Chest, Back
Load: 10lb Dumbbells
Sets: 3
Reps: 10

– Get into a plank position with your hands shoulder-width apart, gripping on dumbbells.
– Feet slightly outside your shoulders.
– Maintain a neutral spine and hips square to the ground.
– Begin with a push-up.
– Drive your elbow back, pulling the dumbbell to your armpit.
– Slowly return it to the ground and repeat with the other side.

Tips:
* Avoid twisting your hips when you are driving your elbow back
* Keep a neutral spine at all times

#domoreofwhatmakesyouhappy #happy #thanksgiving #fitmom#40plus #filipina
#homeworkout #blessed #renegade #row #pushups

Tell Me

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Tell Me
By:  Joey Albert
Cover By:  Josephine Doroja

There are nights when I can’t help but cry,
And I wonder why you had to leave me

Why did it have to end so soon?
When you said that you would never leave me

Chorus:
Tell me, where did I go wrong?
What did I do to make you change your mind completely?
When I thought this love would never end
But if this love’s not ours to have,
I’ll let it go with your goodbye.

Why did it have to end so soon?
When you said that you would never leave me

Chorus:
Tell me, where did I go wrong?
What did I do to make you change your mind completely?
When I thought this love would never end
But if this love’s not ours to have,
I’ll let it go with your goodbye.

You

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You
By:  Carpenters
Cover By:  Josephine Doroja

You are the one who makes me happy
When everything else turns to grey
Yours is the voice that wakes me mornings
And sends me out into the day
You are the crowd that sits quiet
Listening to me
And all the mad sense that I make

You are one of the few things
worth remembering
And since it’s all true
How could anyone mean more to me
Than you

Sorry if sometimes I look past you
There’s no one beyond your eyes
Inside my head wheels are turning
Hey, sometimes I’m not so wise
You are my heart and my soul
My inspiration
Just like the old love song goes

You are one of the few things
worth remembering
And since it’s all true
How could anyone mean more to me
Than you

Love Me For What I Am

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Love Me For What I Am
By:  Carpenters
Cover By:  Josephine Doroja

We fell in love
On the first night that we met
Together we’ve been happy
I have very few regrets

The ordinary problems
Have not been hard to face
But lately little changes
Have been slowly taking place

You’re always finding
Something is wrong in what I do
But you can’t rearrange my life
Because it pleases you

You’ve got to love me for what I am
For simply being me
Don’t love me for what you intend
Or hope that I will be

And if you’re only using me
To feed your fantasy
You’re really not in love
So let me go, I must be free

If what you want
Isn’t natural for me
I won’t pretend to keep you
What I am, I have to be

The picture of perfection
Is only on your mind
For all your expectations
Love can never be designed

We either take each other
For everything we are
Or leave the life we’ve made behind
And make another start

You’ve got to love me for what I am
For simply being me
Don’t love me for what you intend
Or hope that I will be

And if you’re only using me
To feed your fantasy
You’re really not in love
So let me go, I must be free

And if you’re only using me
To feed your fantasy
You’re really not in love
So let me go, I must be free

You’re really not in love
So let me go, I must be free

Alternating Dumbbell Curl

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Exercise: Alternating Dumbbell Curl
Target Muscles: Biceps, Forearms
Load: 10lb Dumbbell
Sets: 3
Reps: 50 (25 on each side)

– Stand with your feet hip-width apart
– Maintain a neutral spine and knees unlock
– Hold the dumbbell at arms length.
– Elbows should be close to your body
– Palms of your hand should be facing your thighs
– While holding the upper arm still, curl the right weight as you rotate the palm of your hand facing your shoulder
– Continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbell is at your shoulder level
– Bring the dumbbell back to the starting position as you breathe in
– Repeat the movement with the left hand

Tips:
* Only the forearms should move
* Remember to twist the palms back to the starting position (facing your thighs) as you come down.

Filipino Chicken Adobo

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Filipino Chicken Adobo
Recipe By: Josephine Doroja
Servings: 3 to 4

Ingredients:
2 1/2 lbs drumsticks (bone in / no skin)
1 cup raw-unfiltered apple cider vinegar
1/2 cup low sodium soy sauce
1 tbsp ground coriander seed
1 tbsp oregano leaves
1 tbsp ground cinnamon
1 tbsp crushed red pepper
1 tbsp garlic powder
2 pcs bay leaves
1/2 tbsp freshly ground black pepper

Method:
Set the stove to high heat.
Put all chickens on the pan.
Add all the ingredients.
Bring it to a boil.
When it boils, set the stove to medium-low heat.
Cover the pan, and leave a very little opening.
Simmer it for about an hour, or until all the chickens are cooked.
The sauce should be reduced down.
Filipino Chicken Adobo is best served over rice 🙂

Kain na po!

Squat With Shoulder Press

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Exercise: Squat with Shoulder Press
Target Muscles: Legs, Glutes, Shoulders
Load: 10lb Dumbbell
Sets: 3
Reps: 10

– Stand with your feet about hip-width apart.
– Toes facing forward, slightly out
– Position the dumbbell just above your shoulder
– Maintain a neutral spine and knees unlock
– This is your starting position
– Take a deep breath
– Drive your hips back and sit down between your legs
– Driving your knees out slightly over where your toes are pointing
– Squat as deep as you can
– Come up by pressing your heels, driving your hips forward and squeeze your glutes
– Press the dumbbell overhead as you exhale
– Return to starting position
– Repeat 10x

TIPS:
* Make sure that your have a lot of space between your ears and your shoulders
* Keep your core tight and engage
* Keep your neck neutral, don’t let your head droop down
* Brace your core as you go down
* Drive your hips forward and squeeze your glutes
* Don’t let the front knee past your toes
* Keep breathing

Protein Pancake

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Protein Pancake
Recipe By: Josephine Doroja
Yield: 6 (2oz) Pancakes

Ingredients:
4 whole eggs
1/2 cup Unsweetened Almond Milk
1 teaspoon vanilla flavor
1 teaspoon ground cinnamon
1/8 teaspoon nutmeg
1 scoop Whey Protein powder (or any protein powder of your choice)

Method:
Mix all ingredients except for the protein powder.
Add in 1 scoop of protein powder, and mix again.
Put about 1 tsp of coconut oil onto the heated non-stick pan.
Pour in 2oz of the batter onto the pan.
Cook for 60-90 seconds.
Flip, then cook the other side for about 30 seconds.
Enjoy your Protein Pancake 🙂

Kain na po!

Reverse Lunge with Single Arm Shoulder Press

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Exercise: Reverse Lunge with Single Arm Shoulder Press
Target Muscles: Legs, Glutes, Shoulders
Load: 15lb Dumbbell
Sets: 3
Reps: 10

– Stand with your feet about hip-width apart.
– Position the dumbbell just above your shoulder
– Maintain a neutral spine and knees unlock
– This is your starting position
– Step back with your opposite foot about two feet
– Keeping your hips facing forward as the toe makes contact first
– Allow both knees to bend and descend, and let your back knee hover on the floor
– Your body should continue to be upright
– Don’t lean forward or allowed your back to round
– Press back up by pushing your back foot
– Maintaining balance as you return to the starting position
– Press the dumbbell overhead
– Return to starting position
– Repeat 10x on the same side
– Do the same on the the opposite leg and opposite arm

TIPS:
* Make sure that your have a lot of space between your ears and your shoulders
* Keep your core tight and engage
* Keep your neck neutral, don’t let your head droop down
* Squeeze your glutes when you go back to the starting position
* Don’t let the front knee past your toes
* Keep breathing

Preparation: Brown Rice

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I was born and raised in the Philippines. White rice is a staple at home. Now, I wanna give brown rice a chance to catch up 🙂 Try this at home, and let me know what you eat with your brown rice 🙂