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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

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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Fit With Fallon: My Diet Plan

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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;

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Dr. OZ Dishes On What’s The Right Protein Bar For You

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Protein bars can often-times be glorified candy bars, so beware! Some of them can pack as much sugar and saturated fat than your favorite candy.  Dr. Oz comes to the rescue, and shares his protein bar rules and which maybe the right one for you!

 

Here are the rules when deciding on which protein bar to eat;

  1.  10g Protein or mote. 
  2.  Less than 15g if sugar.
  3.  Less than 4g saturated fat.
  4.  Under 350 calories.

 

Some protein bars don’t even contain protein! and others have more than your daily servings of sugar for the day. Make sure you are looking at the nutrition labels before you take a bite.

Now,  depending on what your goals are will determine which protein bar is right for you. Dr. OZ gives his advice on which one is right for you with 3 categories; Weight loss, energy, or just a snack.

 

Weight Loss;

If you are looking to lose weight, you will need some fiber in your bar of choice, to help you stay full longer without taking in a lot of calories. grams of fiber or more, and if you are not regular going to the bathroom, this will definitely help you out.

Quest bar – coconut 17g of fiber.

FiberOne – chocolate peanut butter, 9g of fiber.

 

Energy;

Need a pick me up, or some energy before you go on your run, choose a protein bar that has 20g of carbs in it. 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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