Category Archives: dance

#MPOWERment Playlist #48

Again, for those who have followed my blog on the other site in the past, these #MPOWERment playlists are like the artist formerly known as Prince in that these are playlists formerly known as Melisscious’ Delicious Discography 😉 As per usual, you have your warmup and cooldown jams.

Plug in or Play it Loud and Go Get it!

1. Punjabi MC feat Jay Z and Pharrell – Beware of the Boyz

2. Die Mannequin – Sucker Punch

3. Fito Blanko feat Fat Joe and Sophia Del Carmen – Take Over

4. Calvin Harris and R3Hab – Burnin

5. Jessie J feat 2 Chainz – Burnin’ Up

6. Travis Barker feat Busta Rhymes, Lil Jon, Yelawolf & Twista – Let’s Go

7. Fergie – A Little Party Never Hurt Nobody

8. Showtek – We Like to Party

9. Shaggy Mohambi Faydee Costi – Habibi

10. Ed Sheeran – Thinking Out Loud

MOVEment Playlist (Formerly Known as Melisscious’ Delicious Discography) #45

I have been trying REALLY hard to pull back in terms of my training intensity and ridiculous frequency for the past while to allow my body to heal. The minor injuries I can get by on but your spine is not something to mess with nor is all kinds of  burnout! Really much better now but I’ll give it another couple of weeks I think is best. I know better in terms of the importance of recovery but doing it has been another not to mention my serious dislike for backing down from a challenge (or what in my ego perceives to be a challenge :p). You absolutely have to take a step back so you can make giant leaps forward. Hard to do for some, but essential I promise you.

I have found that back in the day it was another thing to implement the important side of recovery methods like yoga, meditation, foam rolling, mobility and flexibilty etc. I easily bore and quite simply find I do not enjoy and therefore do not make time for it. If this sounds like you can I get a hellllll yah! Ok so what do I do to forcefully yet joyfully endure this necessity? I LOVE to dance! Dancing (all kinds but especially choreography-style) is a great way to keep you challenged, helps you be in the moment, and it seriously helps you with your fluidity in movement.  I have been getting back to my love of dancing, although choreography is something I just started this past year but I love it so much! I have been subbing it in for where I would do non-stop horrible things to myself lol and I am also not as angry 😉 I have to keep a balance because i want to have that and to ME that means kicking ass but with that “feminine” sass 😉

Aside from dancing, another great way to help with the recovery is to use guided meditation apps, mp3 and the like. It is tough to slow down your mind and be totally present and the guided for, as well as in-person classes, helps tremendously.

Alright so this playlist is going to be dedicated to my bringing some of my yin back to my yang, or is it yang back to my yin? I digress but you will no doubt see (hear) what I mean. To those of you looking for my typical hardcoreness, meh, we ALL need a lil bit o the softer side 😉 (btw if you are a guy reading this, chicks REALLY dig guys who can dance so figure it out)

1. Beyonce – 7/11

2. Bruno Mars – Uptown Funk

3. Janet Jackson – All Night

4. LL Cool J feat Raekwon and Murder Mook – I’m Nice

5. Outkast – Da Art of Storytellin part 1

6. Da Brat feat Tyrese – Watchu Like

7. Foxy Brown – Get You Home

8. Mavado and Nicki Minaj – Give It All To Me

9. Gyptian feat Nicki Minaj – Hold Yuh

10. Tinashe – All Hands On Deck

Your health tip for this month:

This is probably one of the most stress filled times of year. A time when we often take many things, many people for granted. Take that this is a chill list and regardless if you like these tunes or not, take some time to CHILL. You owe no one anything if it means your health and sanity. Take time to write down something every day you are grateful for. Start each day, not with news of ANY sort, but with a song you love, a quote that inspires you, and end your days the same. Make love to your loved one (even if that is yourself lol!!!). If you feel alone this holiday season or have a hard time this time of year, reach out to someone or better yet, get outside of yourself and help others by volunteering somewhere. You are amazing, know that, remember that, take time to chill and appreciate that 😉

Don’t worry the next playlist will be more RAWR-ish 😉

Melisscious’ Delicious Discography number 45: Work it out… #music #MOVEment

Ok so this post is going to be a quickie with just your playlist because I am a bit busy but I still luv ya…So here is your October workout playlist peeps! 😀

1. Disclosure – F for you

2. Hardwell – Three Triangles

3. Junior Jack – Es Samba

4. Lumidee VS Fatman Scoop – Dance

5. R3hab & Nervo – Ready for the weekend

6. Nyemiah Supreme feat Timbaland – Thorough Bitch

7. Melanie Martinez (Chocolate Puma remix) – Dollhouse

8. AK9 – Some Shit Title No one Cares About

9. Cranksters – Call My Name

10. Cooldown Jam…Birdy – Not About Angels

Free Music and MOVEment


I am spending most of my day today working from home and am currently updating my playlist. Home work is great because my breaks can consist of whatever the eff I want such as random outbursts of loud music and flailing myself around the room. Yeah I know right, good times 😉 I just got back in after doing some running around and was chatting it up with this super cool guy.

Why am I telling you this? I tell you this because our conversation consisted of discussing music and movement of all kinds. Ok the majority of the movement we pigeonholed on was in regards to lifting but REAL movement like martial arts/combat sports and dancing came up too. FYI those are four of my favorite things with the 5th being something I plead the 5th on (yup it is totally what you are thinking of womp wommmmp).

Oh geez sorry I still have yet to get to the point of this random post and the title’s correlation to the randomness ramblings at hand. I just wasted your time to lead up to this little gifty-gift for you…this dude hooked me up with a free way to get tunes for when you are doing MOVEment (bowel or orchestral not presumptively included lol). I apologize to the artists out there, I really do and this is not meant to be a form of disrespect for your craft but I like to share things that make me happy to help others be happy too. I have also learned from one Will-I-am that that is not how you make your moolah anyhoo 😉

To get some tunes use this site . You find the jam on youtube, copy the link and paste it in the box. You than convert it, download the mp3 and copy it to your Ipod, android or other device. Magical ain’t it 😉

I can survive without music sure, but I cannot thrive nor truly LIVE without it. Still just doing what I can in terms of my loves (MRI comes soon and will give me some answers. This damn ankle and foot thing is yet to be determined than watch out lol) If you are like me and feel the same way, try this out and get your swerve on my beautiful freaks geeks and weirdos ;D Woooooh to you!

Rooftop Fitness Party in Downtown Toronto

This morning brought out an exciting array of fellow fitness instructors, yogis, studio/gym owners and fitness enthusiasts to a party atop the Big Carrot . This fun filled, health promoting event was for the media launch of . Before I continue I would like to thank Jake for having me out. It was an exceptional way to start my day. I had to leave early to teach a class but the time I was there was awesome.


Aside from the banging beats from the DJ, the snacks and spa water quenching my thirst for some awe-inspiring oh yeah-ness, every one there was so friendly. It is always great to see a community of like-minded positive people in one place.

The day was gorgeous (aka sunny and hot wooooh) and the rooftop venue made the mini-workout sessions that were a part of the event much more enjoyable. The ability to network and to share stories was also a highlight. While there was fun to be had, it was all very professional and well organized by all.

I love what is doing. There are so many great spots in Toronto and so many different styles, modalities and venues that it is a shame NOT to experience as many of them as you can. The fact that they are also helping to grow and promote good people trying to make a difference, makes me love this concept even more. By offering what they are, they are not only helping to grow the smaller businesses in the community, but they are also helping others to find their fit when it comes to fitness.

Thank you for what you do!


P.S. I am totally for hire for teaching classes, events, consulting, event coverage, writing…;)

I am doing far too many things right now but will be revamping and getting back to blogging again soon. For now though I wanted to share with you a short interview with artist and inspiring strong beautiful woman extraordinaire Paula Platter Galloway who not only does various bits of art/performing arts, but is an unbelievable soul who also has her own site giving props to peeps (holy run on sentence there wow!) Anyhoo, for some reason Paula finds me interesting lol and the interview is really on me and some of my experiences over the last mmmm like 7 years or so with trying to get into combat sports and more importantly my love for supporting other women in it and wanting them to grow! As per usual I am not sure I said everything I wanted to or how I wanted to and there is a major gap in the story as no one really knows the goings on over the years…yet but whaaaaatever

Here is a little about Paula:

Originally from Montréal, the audio docs began at CKUT radio as a monthly one-hour show  from 2011-2012.

Now based in Southwestern Ontario, the storytelling spans the Great Lakes/St-Lawrence watershed, ie. the “The Windsor-Québec City Corridor”.

And here is the second less ranty-softer-side version of the interview 😀

Progress, Not Perfection

Well, well, well, I suppose I have officially sucked it up now as I am posting a “progress” picture to help me be accountable. Now don’t get me wrong, I train or do some kind of activity EVERY day and for the majority, eat a healthful diet, but over the past couple of months I have decided to be kind to myself for a while and just let myself BE. You know, like enjoy some things in life wooooh! I also have different goals in my life right now and far too many things that need priority right now than being overly compulsive about every bite, every rep, every heart beat. What do I mean by this? I can be somewhat of an obsessive hardcore-ist of things. Trust me, a look has nothing to do with how much you train and your diet when you hit a certain level. It can be much more complex than this, but than again, I am always learning too 😉 Just my personality and something that I have to be very mindful of and work on every day 🙂 I have just been eating without tracking and also allowing myself a few more lighter days of work and here is where I am at:


The point of this post, if I really need one lol, is just a sort of cathartic release and state of healing for me, as well as to let those of you out there who might think fitness people are perfect all the time, are really not. This is a real picture, no editing, I mean hell, look at my ‘do ahaha! I don’t really show up as super lean and jacked anyways but that is because for me, I either have not yet mastered the art of single digit body fat percentages while still being able to “perform”, oh and doing it without ahem, “assistance” lol or my body just doesn’t want to go there again. Besides, I want to feel good and am still trying to find exactly where I, not anyone else, wants my body to be at.

Now really there is nothing wrong with this but I know I could be better, even on my every day body.  I am not trying to look like some super lean and jacked chick because for me, that is not a healthy place to be and that’s totally cool. I want to promote health and being, feeling awesome and just happy not obsessive about diet and training. I AM somewhat obsessive about training but for ME, I sort of HAVE to be. You will understand soon enough. I have decided to post this picture because I am a bit “uncomfortable” right now and have been a bit too lackadaisical with my intake and I need to, no I want to, smarten up. I don’t have a competition coming up, although I actually wish I did :p but I like to always be ready. Ready for what you ask? A zombie apocalypse, a hot date wink wink nudge nudge and of course, because I feel it is an important part in trying to be a role model. I love being smaller, faster and nimble and that is my goal. I am combining triple digit lift days and some aesthetic-lift days as well as sport, dance and weird shit I like to do but if I don’t be more diligent with my diet, my body tends to go to a place I would prefer it not to be. Again, this is for ME and I do want to be smaller, tighter and fast as fu%k (speed kills wooooh).

My strength days are a bit more of power days with it all being more explosive now. Because I am already a highly sympathetic dominant person, I do need to be careful and also need to let go of my ego and my need to always prove it in the gym by killing it. I have gotten back to embracing more ohm shit and lighter work. Totally ok. I have also dropped the BS wagon of limiting my carbs too much. Since I started competing I fell into the trap even though I ate them like a mutha and was always healthy, functional and a pretty consistent size :p Whatever! You do dumb stuff and you learn so you can teach others so no regrets but I still have a hard time with finding MY balance. Training, nutrition, health, life…it is all a journey and I am learning to embrace that again. We are ALL on a journey of some sort. There will be ups. There will be downs. There will be times when things are just meh and that is ok. No one is perfect. There is no such thing. There is only progress. Sometimes priorities in your life will change and your training or nutrition might be more of a 3 times per week or 4 meals eaten out vs 6 days of training and 1 day of eating out because of family or work obligations. Whatever it is in life that YOU want that makes YOU happy, go for it but be sure to know and to understand that that “thing” will never be as enjoyable as when your body (and mind!) is strong, fit and healthy. An image is nothing. It truly is about how you feel. I also want you all to know, understand and truly believe, that you don’t NEED to be in the gym 6-7 days per week for hours at a time and being obsessive calorie/macro counters to be healthy, fit and happy. You really truly don’t! People like me are a “special breed” lol. Hell you don’t even need a gym or a lot of money. There are endless possibilities to improving yourself, your health, your life and livelihood you just have to want it. Enjoy your journey and I am going to enjoy mine as I embark on a new phase. We come in all shapes and sizes and abilities and as much as I truly do embrace that in others, it is a journey for ME to embrace it now too 🙂 Everything in all of our lives is about progress, not an unattainable perfection, whatever that even means. Do not accept mediocrity, but be kind to yourself too 😉 Be well and kick ass! xox

Melisscious’ Delicious Discography 23? – Get Greasy ;D Music and Training

I just had a crazy week of crazy hours and the busiest days just happened to fall on the 31 and the 1 so I am a day late…my bad and I welcome your virtual face punching :p This is a nice hard bunch of bombs I’m dropping on you so gnarl and snarl or bob your body and kill it during your sesh lol. Below you will of course find your training playlist and your health/fitness tip-erooni for the month. Here you go you fabulous bunch of beings you:

1. Manzone and Strong – (these guys are two of my fave dj’s and oh yeah they’re Canadian)

2. 3Lau – I Could Be the Bass (so ill!)

4. Slipknot – Sic (bc it IS 😉 )

5. Sultan + Ned Sheppard and Nervo and Omarion – Army

6. Beastie Boys – Sure Shot

7. Bring Me the Horizons – Shadow Moses

8. Hopsin – Ill Mind of

9. Eric B. & Rakim – Don’t Sweat the Technique

10. Your cooldown jam by (this dude makes some of THE hottest sexiest music damn mmmmm mm mmmm) The Weeknd and Juicy J- One of Those Nights

Instead of always editing your pictures on social media to look more like Mila Kunis or Channing Tatum, try actually putting in some work with lifting challenging weights, do some heavy breathing for at least 20-60 minutes per day and eat a lot of veggies and protein. Besides, how will anyone be able to find you if you go missing if your profile pictures look less like you when you look more like a Waka Flocka or Barbapapa in person huh? Be a better version of YOU! That’s the tip now go deal with it ;D

Melisscious’ Delicious Discography 21- Sweet Summer Sweat

I just realized that June has come and gone. Wow I guess it was a cray-cray month :p With the competition, traveling, the ISSN conference, the Luminato event, moving, work, work,training, work and some new things on the horizon, I guess it just passed me by (kind of like how the girl keeps passing them by here I guess lol )

Well I will be posting up on how the conference went as well as touching on a few other things in my next posts but for now I just want to send you all some tunes to swerve to and get your sweet summer sweat on to (yeah summer wooooooooooh!) as well as your health/fit tip at the bottom of the playlist. Here is your ya-mon-we-be-jammin’ for the month of July. Enjoy and stay awesome wut wut 😀 (ok so really this isn’t much of a summery-dancey playlist but these are training playlists so that is just unfortunate ahaha)

1. Kanye West – Black Skinhead

2. Eve ft Snoop – Momma in the Kitchen

3. Ciara feat Nicki Minaj- I’m Out

4. Bullet for My Valentine – Waking the Demon

5. Nine Inch Nails – Came Back Haunted

6. Eisenfunk – Pong

7. Deftones – My Own Summer

8. Sebastian Ingrosso & Tommy Trash – Reload

9. Azelia Banks- 212

10. Cool down jam: Jamiroquai – You Give Me Something

Whatever music you love, crank it and just dance like no one is watching or at least surround yourself with people who might watch but will join in 😉 Dancing is an unfreaking real way to increase your mobility, fitness and improve your health while having crazy fun! It improves balance, coordination and mental health. If you really give it, you can burn some serious calories! Sure I LOVE to kill it in training, a bit too much I have learned 😉 but nothing will ever get me like some good music and dancing. After all, see above, I am all about music and movement of all sorts. If this is like you too, hit me up anytime to get freakay on the dance floor or in the front yard lol whatever just mooooooove! 😀 Who cares if you don’t have rhythm just have fun and surround yourself with the right people and no one will even notice…promise 😉 Here in Toronto there are a ton of music and dance events so take advantage if you’re in the area or make the trip (Toronto is amazing with so much culture and a bit of something for everyone. LOVE it). Music moves the soul. Music brings people together. Music facilitates change of various degrees. Music makes the world go ’round.

Toronto Pro Show – Oxygen and MuscleMag Model Search

What an awesome weekend I had and I am sure it was the same for many others who took part in the Toronto Pro Show. Whether you were a spectator, a vendor or a competitor, the show was filled with all kinds of excitement and fun. There was media from all over the place taking pictures and video from not only the magazines like Oxygen, MuscleMag, Inside Fitness, Muscle Insider, Reps, Flex but the awesome Steven J. Wong was out filming for what I am guessing is his AntiAgeMe film as well. There were bouts of boxing, professional wretlers, nutrition, sport supplements and clothing booths, a jump rope show, an endangered species show, IFBB Pro shows, of course the Oxygen and MuscleMag model searches and SO much more going on. It was my first time getting to this particular show and it was sort of a last minute (about a month out) decision to actually compete on stage. With a little more time and direct focus on the aesthetic training and eating vs performance, I could’ve been tighter but I felt good and I had so much fun! To be honest, I couldn’t have even gotten up there without JWFoods meal plans to save me lol! I didn’t do any extremes or hardcore dieting, no fat burners or weird things and no excessive training beyond what I already normally excessively do :p That is my vice. Not because I am trying to “burn calories” or don’t comprehend the importance of rest and recovery, training just is my “saviour” with a lot of things and I LOVE MOVING SO MUCH!!! (always working on that balance thing and hell at least I am honest about it!) I have different goals with these things than most do so I am happy although I have and always will have SO much to work on and learn and improve at…like a lot lol  :). I will post more pictures as I get some but to be honest, because I was competing, I didn’t get to take too many :p The only one I have right now is this one my girlfriend took of me on stage in one of the lineups (there were a ton of girls!) HA guess which one is me lol.


I also want to thank the amazing Dr. Matt Bortolussi of Vellore Chiropractic and Wellness because I never would have been able to even stand let alone walk in the heels I was wearing (obviously not seen here lol) without him. I had my suits done by the awesome Karen of KHP Designs and my hair, makeup and tanning was like nothing I have had before…soooooo good, by CherryDolls and the picture here is me even after I slept on it and had to step back on stage the next day (sorry I am not good at selfies :p)


Getting up there on stage being compared to these girls is THE hardest thing for me to do. That is why I keep doing it. I don’t like comfort zones and can’t stand not tackling things that challenge me. Sure it will take me forever to get what I am working on done, but when it is, you will understand a lot more about me and my motives and who I am, where I come from. Why? I hope to inspire xox Okay so back to reality and I am off to train and work! Have a kick ass day and remember that the only one holding you back is you. Surround yourself with people who lift you up and accept you for who you are.