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[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

Miss America’s Trainer Dishes Great Advice To Drop Weight

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Newly crowned Miss America Nina Davuluri’s weight-loss journey started with a coupon-spurred visit to trainer Tia Falcone’s gym before competing in the Miss Rochester pageant. Less than two years later, the beauty queen has lost over 50 pounds and is sporting an incredibly toned physique.

Check out the great food advice that our friends over at Fitsugar received from Nina’s  trainer Tia Falcone during a one on one interview:

 

Eat six equal meals a day: Tia says she doesn’t like to differentiate between meals and snacks, because of the differences in how we think about each. “What happens is [when] people think of breakfast, lunch, dinner, that connotes a big meal, which we don’t ever need, and then snack means popcorn or pretzels,” Tia explains. “There is no room for that kind of a thing. Each meal should be roughly the same size and roughly the same amount of calories, so you are [only] fueling your body with what it needs, otherwise you’re just going to store it.” A typical meal plan for Nina included egg whites with broccoli and a piece of whole-grain toast, low-fat cottage cheese with a salad topped with two tablespoons of light raspberry dressing, plain Greek yogurt with raspberries, a protein drink and piece of fruit, and salmon with a vegetable or a sweet potato. You should eat every two and a half hours.

Beware the bags and boxes: Clean eating means no processed foods, so steer clear of that freezer aisle when grocery shopping, Tia warns. “The less processed stuff you eat the better,  if it’s in a bag it’s probably not good for you, if it’s in a box then you know it’s really not good for you”.

Cut it out: Tia recommends her weight-loss clients also avoid all white foods, since they are also highly processed, and artificial sweeteners. Nina’s regimen was a lot more strict in the weeks leading up to her pageant — she also cut out all fats, condiments, alcohol, sodium, even salsa — but Tia doesn’t recommend this extreme approach. “She wanted to look her absolute best; it’s Miss America. I don’t generally put anyone on that strict of a regimen,” she warns.

Photo Credit & Interview: Fitsugar

 

Serena Williams’ Core Power

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Serena Williams is one athlete who displays strength, both on and off the tennis court.

Now she is showing you how to get strength like hers, with her new Core Power workout that’s available on the Nike training app.

Fitsugar.com caught up with Serena during the filming for the app, and this is what she had to say about the workout;

“the drills featured in the Core Power workout are based on key exercises I do regularly to stay strong. Everything I do on court begins with strength from the core, so it’s the perfect foundation for my training as a tennis player.”

Check out the sneak peek pics below, showing Serena working the stability ball, and using resistance bands in a diverse way.

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My abs already hurt just looking at it.

Head over to fitsugar.com for the workout how to’s or
download the app on NTC to get your Serana On!

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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