The Not-So-Sexy Side of Sexy Results

Stop lying to yourself if you keep saying, “Pfft I don’t train to look good that’s for narcissistic shallow people. I train for performance. I train movements not muscles”, and on it goes. You lie and we all do sometimes. GET OVER IT! WE ALL WANT TO LOOK SEXY. When did that become a bad thing anyways?

Sexy is subjective and goes hella far beyond the exterior physical crap but don’t deny yourself that you do want to look a certain way or you will never get the results you actually do want. Looking, feeling and “being good” is ideal absolutely, but the first step in recognizing what your true heart desires most will help you to stop wasting precious time, money and energy on things not serving you.

It is an unfortunate truth that first impressions, ahem, how you look, will get you farther faster (faster being the key word because I promise you that part does not sustain anything!) so instead of poo-pooing things that might not be trendy right now, embrace what truly needs to be done to get the results you want. You want to feel better, look better, have more and better sex, feel energized, succeed faster in getting your foot in the door? I thought so.download (1)

The not-so-sexy side of sexy results means that a. you need to train with your real goal in mind or the one that best serves your entire life, b. you need to train with intensity, c. oh yes you need to body build (see below as to why this is deemed the not-so-sexy side).

Did I freak you out there ladies thinking that you are going to get manly and huge (ha! good luck with that!) and guys did I make you think you will get immobile with a distended belly and more veins on your forearms than on your ummm you know 😉 No that is not what body building is. What you are thinking of is the sport of UNNATURAL bodybuilding and that, at least to me and many like me, is not so sexy. Do not get me wrong there is nothing wrong with what you like as that person or as the likee of that person, it is just not for me physically just as I am not for everyone either lol.

By the way ladies, for over a decade I have been trying to put on and more importantly hold onto muscle (I did a lot of activity and feeding for refuel and recovery sufficiently is tough with that) and believe me it is not as easy as you believe it to be. Read that again…I actually try to gain size in certain areas so you who doesn’t want size, don’t worry about it!

So you want the sexy side now right? Well that is going to mean a few things. You will need to drop your endless cardio, bootcamp training and huff-puff, sweat it all out, ouch my joints hurt type of workouts and you will need to eat. There is a place for those types of workouts and temporarily “not eating”  aka the kids call it intermittent fasting these days :p but right now no.

If you have been slaving away for months doing those types of things and you are only softer and more miserable, let it go, change your mindset to gaining vs losing and tax your muscles other than your heart muscle. Lifting weights in the 6-12 rep range is a great range to play in while also gaining some strength. Rest a little between sets.  Oh and p.s. most of those people you see who only do those types of activities did not build themselves that way. Truestory that there is more to those stories.

Focus on the rep range above, compound movements like deadlifts, squats, rows and presses until your muscles burn, eat a lot of food with protein being a big factor and some level of rest is required. Women tend to be able to take and get better results with more volume (closer to the higher end of the rep range) and men with more intensity less volume although this varies on body types, genetics etc.

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Every body is different but those are some pretty solid guidelines to go with for results. Is this post a sexy post? No, but sometimes truth is not so sexy and fancy “add ons” and crazy ish is not what will get you sexy sustainable results. You still need to train hard no matter what you do, but choose wisely on what you do and keep the add-ons as add-ons.

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T.A.M.I. York Region – Stomping Out Stigma

It truly is a joy and a blessing to hear people’s stories, whatever they may entail. It was about about 10 days ago now but I am just getting the chance to write this quick blurb about the T.A.M.I York Region event where a group of amazing people and organizations came together to help stomp out the stigma of various mental illness (and related) issues.

I was very humbled and honoured to be with this amazing young lady named Morgan (she rocks and is going to do, already does do, incredible things!) as we were ambassadors for Kids Help Phone at the event. We were helping to spread the word at a booth as well as speaking in front of a group of students, teachers, officials and other guests (thank you for this experience and the lessons I have learned 😉 ) I have said it before and I will say it again, KHP is SO much more than a help line for young kids and the people on the front line, on the phones, in the office, behind the scenes, are all just unbelievable in every regard.

There were some other booths related to health, mental health and how to kick ass in life, but the guest speakers and even the students who shared their stories at the table were amazing. I really just wanted to post this to quickly say thank you not only for the opportunity to represent and spread goodness, but to be able to hear stories, share stories and be reminded of just how awesome people REALLY are 😉

Moral of the story here is while we all have our moments or days, do your best to lend a hand, be compassionate and kind, be you, do you, you can and will get through whatever it is just keep reaching, voicing, and you are absolutely not alone!

Thank you Kid’s Help Phone, York Region and all of those in attendance for this amazing opportunity.

Please keep doing all the good you do 🙂

p.s. I am not sure if the video is able to be posted but if it is, I will post here later.

Ass to Grass Squats, Hybrid Half Squats and You

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In terms of many things, on a grand scheme level, there are not necessarily any rights or wrongs, just different approaches. This is within reason of course, but for the most part it stands to be pretty legit. I have decided to use the squat as a way to highlight this today. My goal is to help you consider if what’s hot right now is what works for YOU and your goals in the safest, most effective, time-efficient manner.

Many might also tell you that to do any type of squat that doesn’t break parallel is a waste, a joke. No, no that is not true. In fact, these can actually help you progress, depending on what your goals are. The important thing to know though, is that they are not the ONLY way you should be squatting or the only thing you should be doing. On either end of the spectrum of ATG or half squats, vary things over time for ultimate progress.

The trend of ass-to-the-grass squats quickly came and to be honest seems to already be fizzling out, or at least balancing out. The case for this is probably because most people are not equipped for that and have either gotten injured or not made progress as quickly as they would with other methods. That doesn’t mean that type of squat is wrong, it just means that for some it may not be right 😉

Yes, it is cool and impressive to be able to do that under high loads if your greater trochanter is a certain size and sits a certain way in your joint socket, your pelvic tilt is perfectly managed, tendon/ligament strength or recoil ability, Q-angle, ankle and hip mobility, flexibilty yet stability in the right areas, proper reciprocal inhibition, sufficient core strength…are you getting the picture here? It is “cool” but is it the best way to reach your goals in the safest, most efficient manner or are there far too many things that are getting in the way of you just getting a better butt, building metabolism boosting muscle, and pretty much being healthier and adding to your already jacked up levels of awesome?

If you want to have the goal to be able to squat A-T-G, wicked cool! By no means is there anything wrong with that, BUTT (<—- see what I did there lol) if you just want to make progress in terms of disease prevention, health, performance, aesthetics or otherwise, you do not NEED to do these to make great strides and in fact, incorporating some half squats aka hybrid deadlift/squat/goodmornings into your program might just be what you need to literally leap and power forward in your goals.

If you are looking for ways to mix up your training to develop more power and shape and you have beaten the regular squats into the ground but cannot safely go ATG, try the hybrid half squats between reps or your normal squats. For example, if you are doing 5 sets of 6-8 reps try this:

-First 2 reps are regular, slow and controlled, followed by 3 powerfully exerted half squats, followed by the remainder as regular slow and controlled reps.

The moral of the story is, kids don’t do drugs, friends don’t let friends wear puffy paint sweaters, and don’t try to fit square pegs into round holes. Seriously though, What I am trying to say here is that there are many ways to reach your goals. Try not to look at things so black or white and that you must do xyz or you will never get there. We are all different and just because a particular exercise or whatever else is not working for you, it does not mean there is anything wrong with you or that things are hopeless. Just keep plugging away to find your fit.

-To perform this hybrid half squat, if you are performing a high bar squat, lower the bar so it rests across your upper back. Create tension throughout your entire body,especially your butt and upper back and bracing your abs. With a slight bend in your knees, shoot your hips back so you are angled at about 45 degrees. On the way up, power your hips up and forward while being sure to catch a quarter in your butt cheeks at the top but not hyperextending your lower back. Basically, it is somewhat of a deadlift but with the bar on your back.

Also, if you would like to learn more about the benefits of “partial movements” or want to just check on if I am BS’ing you 😉 read more here: http://journals.lww.com/nsca-jscr/Fulltext/2014/11000/The_Efficacy_of_Incorporating_Partial_Squats_in.2.aspx

Training Playlist #46 aka Melisscious’ Delicious Discography

I realize that some of you may not appreciate the cleverosity (yes I STILL make up words 😉 ) of what Melisscious’ Delicious Discography means so I have added to the title. Exciting news huh…yes you now can leave the edge of your seat.

Since November is also known as Movember, I figure I will delight your earballs and eyedrums with a manly post, whatever that means (insert BS stereotype here :p). So here is your playlist and whatever you do, smashy smash it!  ;D

1. 50 Cent – Animal Ambition

2. Motionless in White – Creatures

3. Limp Bizkit feat Lil Wayne- Ready to Go

4. Korn – Wicked

5. Nailbomb – 24 hour Bullshit

6. Sepultera – Refuse Resist

7. Chimaira – Power Trip

8. Busta Rhymes – Gimme Some More

9. Swollen Members feat Nelly Furtado – Breathe

10. Everlast – What it’s Like

 

 

 

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

Four Fill You Up, Not Out Foods

It really depends on where you are starting that will determine the complexity of methods needed to drop some fat. For the most part, simply making permanent changes to your metabolism by means of putting on lean muscle mass and eating a caloric restricted diet are the ways to go.

One of the hardest things most people find, or will find, when trying to lose fat, is in fighting the initial hunger pangs and cravings that come when modifying your diet. The ideal way to help avoid this is to take smaller steps, make one habit and behaviour change at a time. I am also a realist and know that this is not often the way people go about things.

To help those of you who are adamant about jumping the gun, I have compiled a short list of some foods that will help you to maintain energy and that will fill you up without filling you out. I am not big on having to label everything and these are just a few things to add/modify in your plan. I just know that this has helped others like you who think or know that you can handle more changes at once.Add these while dropping the hyperpalatible sugary foods and ease your way to fat loss.

Fill you up food 1: Flax Meal.images (1)

Slowly adding flax meal sprinkled onto your meals (start with 1 tsp per day for a week and slowly progress to 2-3) will help to stave off hunger. Flax meal is a great source of soluble and insoluble fiber. This means that you will not only feel full, you will be regular too. The more regular you are, the better your gut health and fat loss capabilities (1).

Fill you up food 2: Eggs, Chicken, Fish. You are not limited to these three high protein sources but foods such as these are very satiating as well as energizing (2,3).lean_meats_food_group_75650673_8_web

High protein foods also help to stimulate your metabolism more than any other macronutrient as well as help to stimulate your mind. The more energy you have, the more likely you are to move which means greater fat loss.

Fill you up food 3: Green coffee beans. Ok so this isn’t exactly a food per se, but apparently adding some green coffee bean extract (broken up into two and 3 servings from Applied Food Sciences brand 700-1050 mg) to your days might act as an appetite suppressant (4).images

 

Fill you up food 4: Water. Again, this is not quite a food but I digress as it is still something you consume that provides value and fullness (plus it IS my blog and I will do want I want to lol). Good ole water is one of THE best fillers and energizers when trying to lose fat without suffering :p. Water helps give your foods the bulk, it helps to regulate metabolic processes to allow for fat loss, energy and general health to occur and best of all, it provides 0 calories.images (2)

Summary

There is not magic pill or protocol. Every body, situation, need and so forth might be different but adding these four simple fill you up”foods” to your plan will initiate your progress faster than any extreme method ever will. It is harder to overindulge when you consume these substances.This makes fat loss just that much easier so go ahead and fill up without having to worry about filling out!

References:

1. Santacruz, A., Marcos, A., Wärnberg, J., Martí, A., Martin‐Matillas, M., Campoy, C., … & Sanz, Y. (2009). Interplay between weight loss and gut microbiota composition in overweight adolescents. Obesity, 17(10), 1906-1915.

2. Parker, B., Noakes, M., Luscombe, N., & Clifton, P. (2002). Effect of a high-protein, high–monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care, 25(3), 425-430.

3. Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373-385.

4. Vinson, J. A., Burnham, B. R., & Nagendran, M. V. (2012). Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects.Diabetes, metabolic syndrome and obesity: targets and therapy, 5, 21.

I’m unleashing my inner superhero at Habitat for Humanity GTA’s 2014 Women Build!

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This was a last minute AKA surprise that fell upon my lap so why not! I have very little time to raise funds and every nickel, dime and dollar counts. I will be there to help build so feel free to come down and yell at me to work more too lol Thank you!

If you have any trouble with the link below, please just search my name 🙂 It is totally legit and you will get a tax receipt for your awesomeness!

I’m unleashing my inner superhero at Habitat for Humanity GTA’s 2014 Women Build!.

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