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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

October 14, 2014

[Video] Fit or Fiction: Do itWorks Wraps Really Work?

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You have seen them all over instagram, and social media. Women (and some men) are wrapping for a thinner waist. But does it really work?

For this episode of Fit With Fallon I set out to find the answer. I sat down with itWorks representative LaDori McNeal to ask her exactly what the wrap is, how to use it, and how it works. As a personal trainer I am usually skeptical to any fitness fads or diet trends so I decided to put the wraps to the test and I tried it out for myself. I used 3 wraps over a 3 weeks span and what I found was truly a surprise.

Check out my interview, and results below;


FWF: It seems like every girl is wrapping! What is this application?

Ladori: It’s a cloth that has natural botanicals on it, and it helps to shrink your body fat. You can place it anywhere on your body, from the neck down. About 90% percent of the people that use the ultimate body wraps for the first time will see results in the first 45 minutes.

FWF: Wow! So what’s the difference between wrapping and waist training? Where (corset waist training) actually does have benefits, but there’s also some dangers. You can hurt your organs, your pushing in your ribs and it doesn’t look safe. Is this safe, and whats the difference (between the two)? Are their any dangers?

Ladori: There are no dangers, the only thing we suggest is that you wait 3 days before using your next application. When you do ultimate body wraps, what your doing is shrinking the bodyfat on any area it doesn’t have to be just your waist. On your thighs, your butt, some women even use it on their boobs to make them more perky! It’s endless.

FWF: If you do do things like this don’t let this be the one all, end all, be all. Make sure you are taking care of your body by working out and eating clean. This (product) can help results happen faster, but I wouldn’t rely on this alone.

Ladori: I like to wear this at night, because I can just put it on drink my water and go to sleep and in the morning when I wake up I am happier than ever because I see results while sleeping.


Ladori then showed me exactly how easy it is to put the application on. I chose to put it on my stomach, because

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Juice Like The Real



The ladies of  The Real have been drinking…. juice that is!

If you don’t have time to eat your daily servings of fruits and veggies, juicing can be a quick, tasty fix. Not only is this portable health routine easy, but it can also help solve some of your everyday problems. Check out which juice your favorite The Real host likes to drink!


Miss Jennai Mai loves to have flawless skin. Here is her Coconut cream juice for dry skin recipe below;

2 cups unsweetened, dried coconut
3 cups hot water
Flavorings and sweeteners, if desired

1. Set up your workspace by placing a colander in a large bowl. Cover the colander with a piece of cheesecloth or a thin kitchen towel (like the flour sack kind).

2. Blend the coconut and hot water for 2-3 minutes or until throughly processed. Pour the mixture into the kitchen towel, twist up, and squeeze as much milk as you can from the towel.

3. Put remaining coconut back into the blender with 1 cup of hot water. Process again, and squeeze more milk out. If you do this a third time, your coconut milk may be very thin. Add sweeteners and flavorings if you like.

4. Store in an airtight jar and refrigerate. Fresh coconut milk doesn’t have the shelf life of regular milk, so use it up in 4-5 days. After sitting in the fridge, the “cream” will begin to separate from the milk. Just shake it up to blend it back together before you use it.

Note: If you’d like to use this as a beverage, thin it out 1:1 with water or until it suits your taste.


juice-problem5-1Adrienne is a beehive! She snagged this juice recipe from Queen Beyonce herself to help with Achy Muscles after an intense workout. Check out her Watermelon Juice Recipe for yourself!

2 cups diced seedless watermelon
1 Lemon
A handful of fresh mint leaves


1. Slice up watermelon into cubes

2. Add mint and lemon juice in a blender

3. Blend to until smooth puree





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Alanis Morissette Admits Having Both Anorexia & Bulimia To Oprah


After struggling for years of bouts of anxiety and depression, a self described people pleaser and perfectionist Alanis Morissette said she suppressed her feelings of anger and despair soothing herself with eating disorders, addictions, work and love.

Alanis admits to Oprah in her recent appearance on Super Soul Sunday that she had a challenging time dealing with both her eating disorders aneroxia and bulimia (yes, you can have both at once). From those experiences she made a profound analogy and statement to Ms. Harpo saying it taught her that;

Women were and still are reduced to objects in a lot of ways, they are sexual pieces of meat to be direct about it. Why I love being percieved as the angry white female on the cover of Rollingstone was because well atleast I am not being percieved as just a sex piece of meat, that’s great…thats an angry woman, atleast a thinking woman. An angry woman is responding to whats going on in the culture around you. And eating disorders for me, food was such ana amazing way for me to calm my anxiety too.. it still is, food, work, and love addiction for a long time.

Now happily married, there was a time that only food seemed to comfort the pain of Alanis heart break. In 2008, Alanis split with then boyfriend Ryan Reynolds and gained what looked like 30 plus pounds or more. The following year she turned to working out and cut out processed and dairy foods, and even started on a vegan diet after reading Dr. Fuhrman’s book “Eat to live”.

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Journaling thru it all also seemed to help this musician, as  past entries can still be found on her blog on, which include snippets like this one making reference to her food related disorders;

‘Being kind toward my fragility in the face of a monolithic message of perfectionism and intolerance has not been an easy path – nor, I’m ashamed to say, a consistent one. Writing about it helps.’

Alanis has found a new sense of self after giving birth to her son. Even though she still has wounds from the past that she is working thru in therapy,  aneroxia and bulimia are no longer one of them.




Kendall Jenner ‘Fat-Shamed’ For Having Cellulite



Being part of the Kardashian Klan, you are going to be known for your curves. Unfortunately, for little sister Kendall Jenner, who is also an aspiring model, is being fat shamed for her cellulite.

An Australian Magazine, posted Kendall on the cover saying she is too fat for runway and needs to lose 17lbs. The magazine was even rumored to “photoshop” some cellulite on the back of her legs to make her appear bigger than what she is.

Now, let’s be honest, most ladies who have curves, have cellulite (I know I do.) Even Kim Kardashian had an episode of her reality show where cameras followed her while she tried to get her cellulite melted away.

Kendall is one of the Kardashians on the more thinner side, but even thin girls get cellulite. What people fail to understand is that cellulite is not about being fat, everyone has fat, you actually need to have some fat in your body because it protects your organs. New York City-based Dermatologist Cheryl Karcher, MD. explains it in detail;

“cellulite occurs when underlying fat deposits begin to push through layers of collagen fibers, or connective tissue, under the skin (often in the buttocks and thigh areas, but also on arms, stomachs). Connective tissue can be weakened by hormones, lack of exercise and muscle tone, excess fat, and poor circulation,”


Unfortunately, genetics also play a role in the unwanted appearance of cellulite on your body. Aging also has an effect, not necessarily because you are getting older, but because as you age the elasticity in your skin diminishes, and therefore more fat deposits are able to be seen, and you have less muscle tone.


Now back to Kylie, She looks great, cellulite or no cellulite. Check out this pic below of a back shot of her to die for long legs;

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So, what to do if you are facing some cellulite issues?

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September 24, 2014

A Drink Your Liver Will Love “My Fit Cocktail”






I just came across an amazing store called My Fit Foods. It’s perfect for taking the guessing work out of trying to create healthy, portioned sized meals. No need to slave hours in the kitchen trying to food prep, this healthy food take out place has it all mapped out for you.

The store also gives samples of the foods, along with providing you with great additional information on what your eating . I came across this detox shot that has tons of benefits called My Fit Cocktail. It is recommended that you drink it as soon as you  wake up. The My Fit Food experts say that you can even ditch your 3 cups of coffee for the day because this shot alone will definitely get you going;


“When we wake up in the morning our bodies are acidic and dehydrated from 8 hours of repair and detoxification. A great way to jumpstart your energy and metabolism is to rehydrate with these all-natural juices that have nutrients to nourish all detox organs: intestines, gall bladder, liver, kidneys, and the lymphatic system.”


So what’s in this My Fit cocktail?

8 ounces water

4 ounces of My Fit Foods unsweetened cranberry juice

1 TB Bragg’s Apple Cider Vinegar

½ lemon freshly squeezed

1 oz. B-12 (optional)



Here is a complete breakdown of why you should indulge in this morning detox shot ritual;

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September 22, 2014

Laila Ali Becomes Chopped Champion & Shares A Healthy Recipe



Not only is she an undefeated champion in the ring, Laila Ali is now undefeated in the kitchen! Last week, this boxer took her gloves off, and got her hands dirty in the kitchen on Food Network’s cooking competition show “Choppped”.

A self taught cook, Laila has been throwing down in the kitchen longer than she has been in the ring. Laila started making meals at the age of 10, then at 18 she decided to become a boxer. Now at the age of 36 and her passion for cooking still strong, Laila is enrolled in culinary school and prepared to begin a new journey.

Knowing a thing or two about what is required to become a champ, she knew she not only  had to train with the best to the best, she learned she had to eat the best qualities of food to fuel her body to be able perform at her best.

Her main focus when cooking is incorporating a lot of  vegetables in her meals with 80% of vegetables and 20 percent of protein rule.  Realizing she isn’t in the ring burning a lot of calories like she use to, Laila has a low-carb eating regimen.


Maintaining a busy schedule, marriage to a retired NFL player, and a house full of kids, she says food prepping is key when trying to save time, sometimes prepping 4 days worth of food all at once, so its easier and faster to cook. She also cooks simple healthy meals that she uses only one pot or sauce pan. When eating out, she asks for steamed or grilled vegetables, and will cheat with her dessert.

Her motto, when it comes to treating herself;

 “If I am going to have my calories, I am going to have it in my dessert”.


Not one to participate in fad diets, Laila believes an average person can eat like an athlete and that, “It’s about making your mind up to do so.” If she had to choose between boxing or cooking, right now, she says it would be cooking. Her dream is to have her own cooking show.


Try out Laila Ali’s healthy Shrimp Avocado Grape Fruit Salad recipe below;

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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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