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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;

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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

FWF Meet Up: @ AIR Aerial Fitness

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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.

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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.

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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!

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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.

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

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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.

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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;

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[Recipe] Healthy Halloween Treats

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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.

 

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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.

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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

Special K Wants You To Know You’re #MoreThanANumber

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We some how have gotten to the place where we let our pant size determine our worth. When you realize you’ve packed on some pounds, and can’t fit into your skinny jeans and you are forced into a bigger pant size than you are use too, your self confidence can quickly go down the drain.

Special K cereal has a new campaign called #MoreThanANumber.

“It’s not about the number on the tag, it’s about how the jeans make you feel: confident, sassy, even fierce. We believe a positive attitude towards managing your weight means so much more than the number. So we built a pop-up jeans store to let women rethink how they feel about themselves…and in their jeans.”

Their latest commercial showcases a unique denim experience called “Rethink your jeans” where real women went into a store to try on some jeans. But they realize none of the jeans have sizes on them. When asked if they want to get measured to find out their sizes, the women were in for a true surprise. Sizes ranged from radiant, stunning, strong, charismatic, fabulous, confident. One of the women explained not seeing the number was freeing, another explained how she couldn’t believe she got a compliment form jeans!

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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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