Category Archives: fitness

#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

Fitness Trends for 2015

I always love when the Fitness Trend reports come out. If you are a fitness professional or involved in the industry, you can actually contribute to these by signing up with the ACSM. Regardless of the population reading this post, what you must understand is that just because the order of the TREND (trends can vary in length from short, to intermediate, to long term) does not mean that it is best for YOU or YOUR goals. These trends may be something to consider trying to add in to proven long term, sustainable methods. It is also always great to try new things and to add to your repertoire regardless of your background, goals and so forth to keep you motivated and seeing progress.

Since I have learned, which is an extremely unfortunate statistic, that most prefer not to read, check out the infographic below to see the predicted fitness trends for 2015.

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Nutrition, Body Composition and Health Demo Recap

This past Saturday I was a guest at Southside Muay Thai. Not only was EVERYONE there so helpful in getting me set up (yeah they even jumped to help me bring my stuff in from the car without my even asking…thank you so much!) and beyond encouraging, but the fact that I over went by almost 2 hours there says a lot about their interest and dedication to their goals.

I didn’t realize they had a pad class followed by an instructional type of class back to back on Saturday so I will definitely be coming out for that when time permits (that was a hard lesson to learn lol)! Pad work (and sparring) are 2 of my faves 🙂 . It was nice to meet many new people as well as some that I have only met through social media. It was even more of a blessing to have such a good turn out and reception by all.

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Aside from the giveaway and goodie bags, I also set up their own “packages” with their anthropometrics (body composition, height, weight, measurements etc) to help them see and get started on where they are. Information sheets and site links were also given as well as my dropping as many knowledge bombs as were inquired upon lol. That is one of my favourite things too. Doing what I can to educate and empower people, in many ways, excites the bejeez outta me and I look forward to the opportunities to come, which I will post about when completely solidified.

Again I wanted to thank Lebert Fitness, Supplement Source and Southside Muay Thai members and guests, for an exceptional experience.

 

p.s. re-branding and other things are coming so stay tuned 🙂

 

Macho Muscle, Mean People Suck aka Mental Health, Muay Thai and Me

I legit have not had the opportunity to sit and put something decent together in terms of a training, health, fitness article for you here so this is what you get for now, sorry!  Some random stuff I have been up to this month and have upcoming this month:

I have been a huge fan of Iron Radio and more so Dr. Lonnie Lowery and Phil Stevens for years now. We conversed a few times via the net but I finally got to meet Dr. Lowery and he was just as groovy and by groovy I mean he will blow your mind with his knowledge bombs AND his guns 😉

Anyhoo…I was asked to come on to the show and ramble (ok so that wasn’t exactly the projected outcome but Lonnie is aware of my gnat-like attention span so they managed me quite well). Here it is and be sure to subscribe to the cast, donate if you like to support all things awesome whaaaat and just enjoy the amazeballs that is their site:

NEXT UP…

This coming weekend, Saturday October 25th from 11am to 1pm I will be providing members and guests of Southside Muay Thai some info, goodies and the chance to win some Lebert Equalizers and Stretch Straps. Honestly these people are not only extremely skilled, they are good peeps so please come out to say hello, try some classes or just stare eerily in the windows in admiration…whatever works for you lol.

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and then we have the T.A.M.I. Summit happening November 6th from 8am to 3pm. I think it might be one of the biggest honours to be asked to be an ambassador for Kid’s Help Phone at this event and am beyond grateful that such an amazing group of people, such an incredible organization, would entrust upon me to be one of the ambassadors at this summit 🙂

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There are some other cool things on the horizon but for this month, this is enough I think. Hope to see you out!

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

Melisscious Delicious Discography #44 maybe !??

Hello and welcome back to my monthly playlist and “fitness can I get a witness” post. I aim to deliver you with some hellish workouts to add some yeah to your day and the tune-age to help you bust a nut…wait, I mean…no that IS what I mean (I kid I kid and btw that is Triumph the Insult Comic Dog and feel free to Google him lol)

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Don’t worry, I will still be interspersing my easier to comprehend posts on health, fitness and everything in between, but this Melisscious’ Delicious Discography will allow for my inner teeny-bopper (lol who says that:P) to come through….wooh, and she gets hangry (hungry and angry) if she is not kept nourished.

Alright so let’s get started with the playlist and be sure to check the time saving, no excuses, unleash your awesome workout below 🙂

1. (Warm it up to…) Drake –  0 to100

2. Shihad – Think You’re So Free

3. Royal Blood – Figure It Out

4. Bif Naked – Love Myself Today

and your cool down jam to roll out and stretch out to…

5. Outkast – The Whole World

My apologies that it the playlists have been cut in half but it takes far too much time to always be doing 10. Warmup with some jump rope and mobility/movement patters. This workout is something you can add to make you stronger and faster and leaner. Little to no rest between supersets. Repeat this sequence 3-5 times depending on your fitness level.

1a. Deadlifts 4-6 reps

1b. Concept 2 Rows Power Pulls for 40 seconds

Rest 30-60 seconds

2a. Reverse Lunge to Punch Press 8-10 each side

2b. Inchworm to Diverbomber Pushups for 40 seconds

Rest 30-60 seconds

3a. Hip Bridge Alternating DB Presses 6-8 reps

3b. 180 Point Pivots for 40 seconds

Rest 30-60 seconds

4a. Bent-Over Row to Stand 10-12 reps

4b. Tight Body DB Uppercuts for 40 seconds

The Future of Health and Fitness

I have such a love-hate relationship with how health and fitness has been going the past few years. I think it is ridiculously awesome that there are so many apps, gadgets and other scientific tools to help track, monitor and improve ourselves. Whether you are simply a busy exec trying to manage your stress levels to prevent a heart attack or aneurism :p, an athlete looking to improve performance, or just someone looking to look and feel optimal, there is officially an app for ALL of that! I think the only reason I hate this at all is simply because they can be darn pricey and can be hard to grasp for those less technically inclined.

Fit Bit– This is one of the currently most popular gadgets. There are different items that you can use to track and monitor your activity, sleep and eating behaviours. The most popular seems to be the wireless band and app download. The average price is $99.95 th

Healbe– This is a new and seemingly cool concept that was tweeted to me. It is still in the process of being fully launched so you can grab it before it really hits the market at $299.99. I am a little skeptical about this one as it’s FLOW technology seems a bit farfetched. You do need to know though that algorithms are not my forte so this just may be fully legit. I am not sure about paying that much without really knowing feedback but the concept is pretty cool. It says it measures calorie intake and output, hydration levels, stress, heart rate and sleep.

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Push – This is a device and app that I was introduced to. I have not yet had the privilege to fully experience it but I did get to mock trial it at their facility. This is a gadget geared towards lifting that measures reps, sets, tempo, power and so on. It seems to be one of the easier and definitely more accurate ways than many straight up apps you can download to your phone. You can currently pre-order it for $149 before it too hits the market.

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Polar– The Polar brand is one that I have used and trusted for a long ass time. I have typically gone for just the cheap-o basic model of HR measure as I did my own calculations. They have come out with some pretty cool features and no doubt to the validity and reliability of the applications and such as they have been doing this stuff for decades. You can now track the various training aspects related to heart rate and training zones, calories, training load and most importantly, recovery status (this is probably utilizing something along the lines of heart rate variability)

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There are hundreds of apps and gizmos out there and it can be so overwhelming. This is yet another reason that I both love-hate this (current) yet futuristic state of the health and fitness industry. I say just do a bit of your own research, ask around and find the best fun tool to help you with your goals. Be sure it has a warranty and technical support. Also be sure that it offers you just what you need and not too much as that can needlessly raise the price as well as your confusion.

Happy training ya’all and a woooooh 2 YOU!

PS If you want some help figuring out what is best for you hit me up below in the comments box 🙂

Quit Arguing

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If you are passionately involved in the health, fitness and performance field, which clearly you are if you are reading this, you no doubt have come across some argumentative aspects on various training modalities. I want to shed some light on two of the most popularly argued protocols/modalities. Thinking one is horrible or being best is not only absurd and a waste of energy, but it may be holding you and your clients back from progressing.

Let me first start with the popular “muscle confusion” form of training and Crossfit. I put these two together because many stake them with several commonalities, similarities that will prove my point of neither being “bad” per se as many will adamantly argue. First of all, Crossfit is a SPORT and secondly, along with the term muscle confusion, is a marketing term for a concept of pretty much “random activity” by definition of what has been accepted as majority. This does not mean that that is true because a lot of the coaches actually do have great ways of tracking and have methods to their “madness”. I will say this, neither concept was invented anytime recently as athletic forms of various training and cross training in general has been around for decades. So don’t argue that. The sport is new(er).

The somewhat randomness is not necessarily a bad thing if your goals are to simply lose some fat, gain some conditioning and if you are a newbie, potentially gain some lean mass. Or is you are advanced, you can get jacked too due to the high loads and volume. Is there a rhyme of reason for doing 30 snatches at high speed with no rest followed by kip-ups and 50 box jumps? No, unless you are training for the sport of Crossfit. That is where I believe people lose sight of things.  Is it bad to confuse your muscles each time you train with different movements and modalities like lifts with HIIT? No, absolutely not unless you are training for a particular sport and need to have the proper movement patterns and nervous system adaptations. Will your joints and nervous system pay for things later? Yeah probably but if you go in knowing that and are willing to stake that claim, that’s your decision. Live and let live.

There are actually some similarities between conjugate and contrast training as well as undulating periodization to these two highly ridiculed forms of training. In fact, the somewhat “randomness” of these types of activities can actually be more helpful to many who have hit  a fat loss plateau or have several years of training under their belts.  You must have a good coach as well as be gradually introduced to these methods but in terms of fat loss, efficiency is something you do not want and to become efficient, you must have repeat behaviors. You also want to keep these to shorter not longer and more frequent bouts unless it is solely your job to do this.

Next up is another two concepts that often has trainers or trainees confused or arguing. The debate of slow and moderate cardio versus balls to the walls HIIT (high intensity interval training) cardio or HIRT (high intensity resistance training circuits) for goal attainment is one that I’m sure will not die anytime soon.  If you are looking for performance enhancement, fat loss and muscle retention, HIIT and HIRT seem to be the surefire winner. Does this mean that slow or moderate cardio should be demolished? Absolutely not. If you or your clients have joint issues, injuries or an already stressful lifestyle plus hit the weights with good intensity, further adding to the already high levels of stress with HIIT/HIRT can make them feel rundown, sick and even make them lose muscle and gain fat over time. Some people just cannot get the physiological response safely with certain types of activities.

Slow to moderate cardio work is a great tool for not only burning off some calories, because they DO ultimately count in terms of fat loss, but it also serves as a mental stimulator and a form of movement meditation for some, as well as it helping your clients to recover from their training. Neither form of cardio should be relied on solely or dismissed as they can greatly compliment each other.

There are so many methods of training, schools of thought that many will waste time arguing on. Having an open mind to various protocols and seeing them for what they are as well as the potential within the methods, will greatly enhance your ability to help your clients and yourself.  If you are looking to improve at a sport, you will want to become efficient in movements, neurological and physiological aspects, but if you are looking to just have some fun with training to be healthy, fit and maybe shed some fat, you will want to be inefficient.

While I firmly believe in getting the basics down first, I am not here to dictate to you my opinions on your best ways to achieve goals and outcomes. I am just here to shed some light and make you think for yourself in an industry so filled with those wanting to lessen critical thinking for their own agendas. The main thing is to prevent injuries and to help make people better in their lives. This means finding the methods and modalities your clients enjoy and respond well to even if it goes against what some may say.

When it comes down to it, you want to continually educate yourself on all sides of an argument in terms of training methods. Don’t fall into the trap that you need to have yourself or your clients doing it all because it is the hot thing right now. There are far too many factors involved and it is supposed to be about making people better at life isn’t it? (Again, we are talking non-sport specific as that is a whole other game).

You must also remember that these are your clients so who should really be dictating your goals, programs and outcomes? You and your client that’s who! Find the fit for them based on what their lives, needs and bodies can do and handle, yourself included. Do what makes you and/or your peeps happy, healthy and feeling good. Don’t tell them, educate them. Help lead them. To that there is not argument.

 

 

 

Butts and Guts Workout

Sometimes in order to get comfortable in your own skin, you have to first get really uncomfortable in your own skin! This is a (ahem) fun workout that you can do with a partner, no gym required. Things are always more fun with a buddy and you are doing each other a huge favour by helping one another to be healthy, fit and achieve your goals.

This workout can either be done on its own or as, what I like to call, a post lifting FUN-ISH TO FINISH (finishers schminishers lol) yeaaah these are the ish ;D

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This workout is designed to help shape your booty as well as your mind. Tap into that aggressor within and be gutsy in pushing yourself, each other. The first 2 rounds will serve as your warmup as you grease your grooves and get your muscles, nervous system and cardio warmed up. After that though, start bringing that A game 😉 45 seconds each exercise with 15 seconds to catch your breath or transition. 4-6 rounds with 60 seconds rest in between rounds.

Partner High-Five Power Squat Hops – facing each other, squat down and touch the ground than pop up into a jump squat and high five your partner. Squat and touch you right hand to your left foot, pop up and high five your right hand to your partners opposite hand. Switch sides and repeat for time.

Partner Pushup Punches – face each other in a pushup position. You both do a push up than as you come up, reach out to the opposite side and lightly punch your partner in the face (lol just kidding!) tap your partners hand.

Lateral Lunge to Crossover Smack – face each other with feet shoulder-width apart. You will both step to the side (lateral lunge) but in opposite directions. As you push off, come back to stand and high five (smack) your partners hand like tag teaming in wrestling lol and you immediately switch to lunge the other way. Repeat for time.

Jab-Cross Sprawl – face each other in a strong athletic stance. Partner 1 will hold their hands out front while partner 2 hits their hands with a 1-2 jab-cross combo than sprawls our (like a burpee without the pushup). As soon as partner 2 gets back to their feet, partner 2 holds out their hands while partner 1 hits the hands than the ground.

Leap Frogs to Inchworm to Pushup – just like when you were a kid, one person is curled on the ground while the other will (with wide legs) leap over. When the frog lands, he/she will inchworm walkout, perform a pushup, than be the ball on the ground for their partner.

Partner One-Legged Squats –I actually found a picture similar to what I want so here you go. Don’t try to go too deep or you may find too much strain on your knees. untitled

Boom and a Woooooh! There you go. A fun yet challenging addition to your days to bring you a sweet butt and test your guts.

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 (if you want to know exactly how to do these, a program or if you are are in the GTA and need that partner to push you, hit me up!)

Free Music and MOVEment

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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 http://www.youtube-mp3.org/ . 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!