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Feel The Burn With Pilates

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I have always been a lover of bootcamps, high intensity type of training, really just anything that makes my heart race and causes me to break a sweat.  After doing some research on the many benefits of pilates including strengthening the core, improving flexibility, treating back pain, and seeing all of the pilates studio’s pop up recently, I decided I had to try it out for myself. I reserved a one on one training session at Club Pilates in Granada Hills.

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Pilates comes in different forms. There is mat pilates on the floor, which is what you mostly see in group fitness classes. Then there is pilates on a reformer machine, which can be seen above. Reformer machines contain multiple springs for different resistance. You can attach a jump board to bounce off of to get your heart rate up and higher the intensity. There is also the cadillac, which at first glance looks like a torture device. It was originally designed to enable bed ridden patients to exercise. The cadillac is known for isolating individual muscle groups.

Pilates as a whole was created in the 1920’s by Joseph Pilates for rehabilitating returning soldiers from war, and also injured dancers.

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I told my instructor that I was a little skeptical if I would really get a good workout. Quickly, to my surprise, when she instructed me to use the jump board while incorporating light weights I felt the intensity and the burn and knew this was going to be a long 60 minutes. She then let me put down the weights and had me start with a proper warm up.

I started off with a modified down stretch on the reformer machine. Then worked the core as I lifted my  hips into an up stretch. This allowed me to get the blood flowing, loosen up my muscles and really understand the movement and the flow of working on a reformer machine.

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I then moved on to front splits really working on my core, leg strength, flexibility and stability. The toe sox really came in handy on this exercise to help my feet grip the bar and keep from Read more

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

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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;





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

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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.


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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.

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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.

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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

Arnold Schwarzenegger & Jen Widerstrom Celebrate “Muscle & Fitness” Covers

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Athletes and celebrities gathered at the bodybuilding mecca last night to celebrate Arnold & Jen’s latest Muscle & Fitness Covers. The two could be spotted laughing and talking posing in front of their covers, while people were working out in the gym & others were drinking low calorie booze in the back dancing to music being played by the fit dj!

Arnold is a veteran in the game, explaining to crowd goers, how 46 years ago when he first landed in America from Austria, when he stepped foot of the plane, he didn’t go to a hotel, he went straight to Gold’s Gym in Venice. Now having conquered the fitness world, TV world and even the political world, he was excited to pass the torch to miss Jen Widerstrom.


Jen, former American gladiator and now the new hott trainer on The Biggest Loser, seemed full of excitement to share the cover with Arnold. She too took the mic to explain to the crowd how in third grade she took Arnold’s picture to school for show and tell and wanted to be like him. Now, many years later she said it is all coming full circle, and how grateful she is.

I spotted a couple familar Biggest Loser faces in the crowd supporting Jen, white team contestant who was just recently sent home last week, Matt was there and let me say he looked amazing! He said he is currently down 120lbs and said he is still very close to Jen. The comeback canyon king himself trainer Bob Harper was there as well.


The night proceeded with with healthy hordeuvirs, and tons of dancing and people flexing their muscles, but it was fitting, this was a Muscle and Fitness magazine release party. When the night ended, Arnold promised the crowd in his infamous Austrian accent “I’ll be back”.

Check out some of my pics from the night below;



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

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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!

[Video] Biggest Loser Recap: Ep. 6 “Tailgate Temptation”

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I loved this last episode of Biggest loser “Tailgate temptation” because it’s something that we all face. It may be easy to control yourself at home , but when you’rE at a football game tailgating, and there’s buffalo wings, nachos, pizza, hot dogs all staring you in the face, it’s hard to say no.

We see this happen to the contestants on episode 6 of Biggest Loser. Their challenge was to go into a tent for three minutes filled with all your favorite foods to try to get “immunity”, meaning they will have to eat the most calories in the short amount of allotted time and whoever wins, will be safe from being eliminated from that weeks weigh in.

Now, it has been 6 weeks of hard work and dedication for the contestants, and they have been seeing great progress with weight loss but are they willing to mess it up just to be saved from one weeks weigh in?

Rondalee decided she wasn’t even going to let the food tempt her, she spent her time in the tent burning calories instead of eating calories, doing burpees. Woody explained seeing the food was like muscle memory but he called it “food memory”, his desire to pig out suddenly came rushing back to him. But Toma was the one to win immunity by consuming the most calories,  852 calories to be exact in just 3 minutes.

Rob had a breakthrough with Dolvett, explaining he finally loves himself. While Gina admitted to Jesse she was srugggling with being away from her children. The biggest surprise of the show was seeing Mike get sent home from comeback canyon.

On our Afterbuzz recap show for this episode both Morgan, Ajay and I all talk about how weight issues, usually stem from emotional issues. People then turn to food to cope with it all. Hear what else we had to talk about by watching our entire recap below!


October 10, 2014

[Video] The Biggest Loser Recap: Episodes 4 “The Lottery” & 5 “Sidelined”

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The challenges are getting tougher by the episode! This week on Biggest Loser season 16 episode 5, the contestants on the show are sidelined!

The redline is back as well, and whoever falls under the redline during the weigh in is immediately eliminated (so theres no voting elimination process, you don’t make the cut your going home!)

Now the sideline is all about the challnege, and whoever wins the challenge gets to choose one member from one team to sideline during the weigh in. This means that the person who is chosen to be sidelined will not be able to weigh in for the week which could be good or bad for their team depending on the player.

With a challenge that is literally making contestants pull their weight across a 600 foot long zipline that is 10 stories high, and an injury that could cost the blue team their fate, this is one episode you def want to talk about!

Check out my Afterbuzz TV Aftershow recap of this weeks Biggest Loser episode below to hear the complete breakdown;




Last  weeks episode “The Lottery” is really a gamble! One lucky (or not so lucky) person got to go home to be with his/her Read more

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.
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