Fit To Fat To Fit -Exclusive

Fallon Mercedes' Exclusive Weight Loss Tip!
Expand to watch latest episode

Fit with Fallon

Fit With Fallon: Mila J Talks Fitness, Beauty Secrets & Her Love For Ratchet Workout Music

Mila J.Reebok 12.06.14-2767

 

Mila Madness Weekend was in full effect, and I got to sit down with Mila J for an exclusive Fit With Fallon interview at the Reebok Lounge in Hollywood to talk beauty secrets, food faves, ratchet workout music, and I even broke a sweat working out with her and her “Mains”.

With a line up of events, Jahmila aka Mila J, started off her weekend performing at Cali Christmas for thousands of people. Still with a lot of  energy to spare, she was ready for her second event in which she worked out her fam, friends, and fans in LA at the Reebok crossfit lounge. Celebrity friends who were spotted at the event included NBA player Daniel “Boobie” Gibson and singers Jake and Papa.

There was a juice truck on deck, with free Reebok gifting for attendees, and a dj blasting Mila J’s hit songs like “my main.” Mila was ready with her trainer by her side to kick it.

Before we got the work out in, she kept it real with me when it came to how she always stays crop top ready, her secret to looking young, her favorite celebrity body and more. Check out the full interview below;

10849978_847266421961766_2768535769373279967_n

 

10523151_847266341961774_2302093257921297431_n

 

FWF: Tell us about this Mila Madness weekend that has everyone going crazy?

Mila J: First let me say I’m from LA, born and raised here. So I just wanted to get out and  have everyone come out and mingle with the people…Have everyone come out, and just have fun, and do fun stuff.

FWF: How do you always stay Crop top ready and keep your abs?

Mila J: Ok here’s one trick honestly, if you always wear a crop top it makes you kind of stay in shape right because your always showing it your going to think twice before your about to pig out, you get what Im saying. That actually helps. like ok wait a minute. Even tho I love food… love junk food, everything, Soda is my big thing too. I shouldn’t drink as much as I do, but I do. I just think it’s because I dance so much and those rehearsals are long, just helps me keep it off so to speak, but yeah I workout with my trainer, I shoot for 3 to 4 times a week.

FWF: For every good turn up, you gotta turn down. How do you detox, or recover from a hangover?

Mila J: It’s weird I actually just discovered I like whisky. But yeah, you gotta recover with a whole bunch of water and try to get some sleep but that rarely happens unless it’s a plane ride.

Read more

[Video] Fit With Fallon: Train Like An Athlete @ Xplode

Screen shot 2014-11-09 at 3.50.27 PM

Screen shot 2014-11-09 at 3.55.15 PM

For this episode of Fit with Fallon, I wanted to step up my fitness game and look, feel and train like an athlete. I knew the perfect place to do so, and that was Xplode training center in Chatsworth where real athletes train.

I met up with Troy Lewis, a trainer at Xplode who trains athletes both on the pro and amateur levels. He worked with me on agility, speed, strength, plyometrics and core training. We used equipment that is not neceissarily found in your typical gym, like the vertimax machine, battle ropes, plyo-mats, and a sandpit with a bungee cord.

Below I broke down my complete workout and described the benefits of each exercise for both the athlete and regular person. I can honestly say this was such an intense workout. I was able to push my body to limits I have never pushed myself before. The facility does have your normal machines and equipment as well like treadmills, barbells, and smith machines, but it was definitely nice to switch up and use equipment I wasn’t very familiar with.

 

Screen shot 2014-11-16 at 8.54.08 PM

Dynamic Warm Up: I began with a dynamic warm up which you warm up the body with a series of exercises and stretches to help with range of motion and fire up the muscles to help increase your performance. You never want to stretch while your muscles are not warmed up, this could cause injury. My dynamic warm up consisted of a combination of light jogging, side shuffles, leg kickback stretches, planks and push ups.

Screen shot 2014-11-09 at 4.05.47 PM

Vertimax Machine: Next I used a platform device that provides low impact plyometric jump training called the vertimax machine, it helps with leg strength and explosiveness. Troy had me do a combination of squat jumps with both the resistance cables hooked on to me, and without. I also did sets of single leg split jumps with a set of the bands on and then another set off.

Screen shot 2014-11-16 at 8.14.34 PM

Box Jumps:  I worked on my vertical jump doing box jumps. I did 3 sets of 20 jumps on 3 different levels of mats. Jumping on a stack of mats is much safer than jumping on regular plyo-boxes that are not padded. I have seen a lot of shins split open due to accidents doing this exercise. It was nice not having to worry about getting injured while doing this exercise. Read more

FWF Meet Up: @ AIR Aerial Fitness

Screen shot 2014-11-05 at 9.20.24 AM

After my first  Fit with Fallon episode  premiered, a lot of my friends and followers said how fun doing aerial looked, and how they would love  to do it. So I decided to do a meet up where they could all do something similar with me. This past Saturday a group of us went to Air studio in West Hollywood for a private aerial fitness class. The donations from the class went to the Alpha1 foundation.

AIRFitness-2288


 

Overall we had a blast! From the workout, to the cool tricks we learned, the intimate yet spacious studio,  and the amazing & patient class instructor. I am going to break down our aerial yoga experience with a quick recap and photos so you can get a true feel of what the class was like, even if you didn’t make it to my event.

AIRFitness-2092

 

The Studio; The one room intimate studio at Air was perfect! I loved the fact that when I arrived a little early, I was able to get a glimpse of what to expect by spying on the class before mine, thru the large studio windows. I was excited to try all the moves that they were doing. The one room yoga studio also was perfect for my private class. Having the entire place to ourselves, we felt really comfortable with letting loose and just having fun!

AIRFitness-2251

AIRFitness-2262

The Class: I have been to other similar classes doing aerial that were’nt really much of a workout. They are lots of fun, but if you are looking to get a good sweat in, that’s not really the class to get it. That being said, I ended up doing an intense morning cardio session before class because I thought the class would not be intense enough for me. Surprisignly I was so wrong! The warm up alone made me tired. Air actually incorporates some wight training, and squats using your hammock before you get to the acro type of workouts.

The hardest part for me was (even as I am typing this I am still feeling sore) the hammock crunches. You are upside down in your hammock and have to crunch up while gravity is trying to push you back down. This was definitely a great workout! Air hammock pull ups were another challenging exercise that we did. You had to literally pull up our entire body weight while holding on to the hammocks.

AIRFitness-2158

The Instructor: Christina Marie was awesome. Great energy and she gave us just what we wanted, a great fun workout. She Read more

[Recipe] Healthy Halloween Treats

FullSizeRender

 

Halloween can be a lot of fun, until you realized you ate your entire bag of candy that you were suppose to give to the trick or treaters! lol. Even the fun size candies can really add. Last night I went to a little Halloween get together and I wanted to make sure we had some cute festive yet healthy treat options that would make us feel less guilty & have more room for some spooky fun. I made 3 different types of halloween snacks; Monster apple teath, boonanas and tangerine pumpkins. To my surprise they went quicker then the chips, dip and chocolate. People loved how cute and tasty they were. If you want to fit in less calories & more fun this halloween try making one of my Halloween healthy treats below.

 

IMG_3185

 

Monster Apple Teeth;

  • Green Apples
  • Yogurt covered raisins
  • Peanut butter (or Almond Butter)

Directions; Slice up the green apples, take 2 slices, put peanut butter on the insides of each apple slice, place 4 to 5 yogurt covered raisins vertically on to the peanut buttered apple. Sandwich the apple slices together and wahlah! You have monster teeth that are fun to look at and filling too.

IMG_3187

 

Boonanas

  • bananas
  • coconut flakes
  • organic honey
  • Craisins

 

Directions: Take a banans, slice it in half. Take the bananas and spread organic honey on it, spread coconut flakes on both Read more

Fitness Friendly Airports

san-franciso-airport-yoga-672

Staying fit while traveling especially at the airport can be a challenge!

Sitting in one place waiting for your layover, stressed out while tons of unhealthy  fast food options stare you in the face. Well there are a couple major airports in the U.S. that are promoting a healthier visit while you make your way thru. Incorporating private yoga studios, walking paths, mile markers and healthy restaurants. Now there’s no excuse to be packing on the pounds while traveling.

Check out these 4 U.S airports that have become fitness friendly;

 

Dallas/Fort Worth Airport (DFW)

  • Offers: Yoga studio, walking path
  • Location: Terminal D
  • Cost: Free
  • Good to know: The 24-hour yoga studio provides mats and has instructional videos on display. The walking path goes from gate D6 to D40. There are also two 55-foot-high staircases in terminal D—perfect for the ambitious stair-stepper.

 

San Francisco International Airport (SFO)

  • Offers: Yoga studios
  • Location: Terminal 2 and Terminal 3
  • Cost: Free
  • Good to know: Yoga mats and props are available and the studios are open 24 hours a day. The rooms are dimly lit and are noise- and cell phone-free zones.

  Read more

Fit With Fallon: My Diet Plan

IMG_0502

I posted not too long ago on instagram my before and after photos. I lost 20 lbs in 10 weeks. I had some people asking me what my diet was like, during that process of me losing weight, so here it is.

Now, I didn’t stick to a specific meal plan to a tee. My main focus when it came to food was have a food journal so I could count calories, eat less than 1000 calories a day, and try to stay away from eating a lot of carbs, focusing more on high protein.

There are great apps out there that can help take the guessing work out of counting calories, like calorieking.com. If you tend to eat the same foods, you will get use to how many calories it is, and won’t have to look them up as much, because you will see what it is by writing it in your food journal. I highly recommend a food journal so you can see your progress and really make yourself accountable.

I always did fasted cardio in the AM. Thats when you workout and do your cardio on an empty stomach. I personally feel like, its better to workout on an empty stomach, because you have less food in your stomach to burn, and more fat to bur. After a workout I had a protein shake. I loved making pina colda shakes because of my sweet tooth, it was a great way to satisfy my sweet tooth and hunger pangs. See the rest of my diet plan below;

Read more

[Video] Biggest Loser Recap: Ep. 7 “The Drop”

Screen shot 2014-10-26 at 10.01.01 AM

Episode 7, of this seasons The Biggest Loser has been my favorite by far! The challenge this episode had the trainers on the line literally, Dolvett, Jen and Jessie all had to sit on a plank while their team tried to hold up their combined weight to keep the trainers afloat. Whichever team couldn’t hold on and let go of their ropes, their trainer would have to take a long drop into a pool of water.

The catch; the first team to let their trainer go, will have to workout without their trainer for an entire week. The second team to drop their trainer will only have them for a last chance workout. And the winner will have the advantage of having their trainer to work them out for the week while the other teams struggle to pretty much do it on their own.

At this point in the game,  the white team has been undefeated, but even Jen looks a little scared about this challenge.  The first trainer to hit the water was the veteran of the crew himself Dolvett (red). Second, was Jen. The blue team finally won their first challenge, but Jessie still felt what it was like to hit the water after Ally anounced Blue team was the winner, but also told the blue team to let the rope go.

Gina & Matt faced off at comeback canyon with Bob. Matt was worried about his numbers being that he previously had a huge weight loss the week before of losing 16lbs, he knew this week his numbers wouldn’t be as big. After Gina stepped on the scale and only lost 3lbs, it still wasn’t enough for Matt, he only lossed 2 lbs.

We also see Olympian softball player Lori head to the field with Jesse as she gets her strength back, and strikes out her trainer with some incredibly fast pitches. She also explained to Jessie how she never really healed from her 7 miscarriages.

On my afterbuzz recap, my cohost Ajay and I talk about this episode in detail, why we are not satisfied with Jessie as a trainer, especially after h won the challenge, but lost the weigh in, how weight can effect pregnancy and may have been an attributing factor to Lori’s miscarriages, and how she had a phone call with Mike (who got voted off last week) and he explained the insane workout schedule Dolvett put his team thru!

Check out the full episode below!

Fallon Mercedes is a Celebrity Fitness Reporter.

She is a Certified Personal Trainer who has years of experience in Entertainment Reporting.

Putting her two passions together fitness and celebrity news, she created a unique concept, blog and show called “Fit With Fallon” that educates and inspires individuals to get fit in an entertaining and fun way.
  • RT : you were an inspiration on #FitToFatTOFit,
  • RT : yes,I should've said frustration. The teacher appeared but the student wasn't ready. To JD good luck, truly.,
  • RT : God wants your 1st relationship to be with Him. Then one another, then outreach to the world. -Eph 4:11-13,
  • RT : Kim Kardashian's Post Pregnancy Weight Loss: See the Before and After! https://t.co/36mIUWxf5b @ModamobOfficial,
  • ❤️🙏🏽 https://t.co/jiCCxSK59P,