How To Train Like An Athlete

I wanted to step up my fitness game and train like an athlete and Xplode training center in Chatsworth

November 18, 2014

FWF: Reduce Soreness With Routine Massages

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While studying the body to become a trainer, I realized very quickly that getting massages are very important and should not be looked at just for luxury. When you workout, especially if you strength train using weights, you are making little tears in your muscles, in which lactic acid will build up. Eating protein and stretching is key with helping break up that lactic acid, but getting routine massages is another great way to help and promote better health all around.

Feeling sore myself, I went to Hands of Furey to check out what kind of massages were offered.  There was a wide range of massages available, everything from Swedish, Thai, Deep tissue, sports, pregnancy  to hot stones and more. I went in for a mix of the sports massage  and thai massage, which is very beneficial for athletic individuals who workout a lot. The sports massage is  recommended to do prior to or immediately after a workout. It helps with reducing muscle tension, and monitoring muscle tone, promotes relaxation, increases range of motion, decreases stiffness and soreness after exercise. It also enhances athletic performance.

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The number one cause of training injuries is due to lack of stretching. Getting a routine massage is great way to help prevent injuries especially for those of us (raises hand) who don’t properly stretch on a regular basis.

Seth Furey, Boston native and owner of Hands of Furey explained to me the importance of getting routine massages;

A massage here and there is nice, but won’t give you the same benefits as a regular  massage program.  Like exercise, your benefits are cumulative, meaning the more  regularly you receive a massage, the more you’ll reap their advantages.  For example, Massage affects the cardiovascular system.  It dilates blood vessels,  which helps them work more efficiently to promote circulation. It delivers fresh  oxygen and nutrients to the tissue and promotes the removal of waste products and  toxins. And course after leaving a massage your body is in a relaxed state, so your  heart rate lowers.  In addition, massage of course affects the muscular system. The increased and  enhanced blood circulation helps to relieve muscle tension, reduce soreness and  make for a faster recovery. Once the muscles are relaxed, you can experience an  increase in range of motion and flexibility

 

He also explained in between visits people should incorporate doing yoga, stretching using a foam roller, and taking hot baths with epson salt. All of these things will help with increasing flexibility and decreasing soreness before your next massage session.

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Hand of Furey is unique when compared to many other places because you get the  full experience! Seth definitely focuses on the physical benefits of your session making sure he prevents and/or alleviates any pain. I went in with very tight hamstrings, and pain in my trapz. He explained to me that a lot people hold their stress in certain places and it seemed like it could be a combination of stress, and looking down a lot at my cell phone or computer that caused my trapz to tighten up.

He was consistent with checking in on me during the massage to make sure it was not too much pressure, and that I was enjoying    it. I really enjoyed him asking me what I was comfortable with and was not comfortable with during the massage. This made me especially feel comfortable and respected during the session to know I was in the hands of a pressesional (literally.)

My favorite part was the hot stones at the end. Some places will just lay the stones on your back and let them rest there, but Seth coupled the stones in his hands and actually used them to massage those tight areas in my back. The combination of the heat from the rocks plus his rhythmic massaging techniques was o-so-relaxing and such a great reward after going so hard in the gym that week.

If you are in the Los Angeles area, make sure to head over to www.handsoffurey.com to book a massage. Tell Seth Fit With Fallon sent you and you will get an additional 10% percent off, and if it’s your first time you already have 10% so you will get 20% your entire session!

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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

November 10, 2014

Fit With Fallon x Artistic Glow

image-5Do you ever wonder what’s too much or too little make up to wear to the gym? Do you want to know the best cleansing techniques to get your make up residue and sweat off? I turned to my good friends Milah and Khadija Linton who are Creators & CEO’s of Artistic Glow for the answers. They have pampered the faces of many celebrities, and know a thing or two about working out. Check out my interview below with these twin beauty mavens to find out exactly what Artistic Glow is all about.

FWF: Explain what “Artistic Glow” is and what it stands for? Is it a make up company? what does it entail?

Artistic Glow is my Identical Twin Sister’s and I’s (Milah & Khadija) Makeup Business and Brand. Artistic Glow goes beyond beauty, it’s defines an Inner Glow that starts from within and exudes outward. We do makeup for women, men, and celebs (photo shoots, red carpet & more) but what sets us apart is that we Produce and Host special beauty events, and or have our Artistic Glow beauty bar (makeup or nails) present at Red Carpet Events. We have partnered with companies like Universal Pictures, Black Opal Beauty, Carol’s Daughter, Target and more creating a one of a kind Beauty Experience. For example, with Universal Pictures we produced & hosted their beauty/grooming events before the release of their Blockbuster Films “Ride Along” and “The Best Man Holiday” creating the ultimate experience.
FWF. Why did you both choose to get into the makeup world?

Artistic Glow: It really choose us. We’re Actresses so that’s where it really started. With being on Set co-starring on various TV Shows, Films and Commercials we get to sit in the makeup chair and we always thought it’s cool how they transition from a natural look to a more glam look. We learned straight from the pros, and Khadija also has experience working with Elite Brands like Christian Dior, and Bobby Brown. It peaked our interest in the makeup world leading us to create our own Makeup Business. With all of our experiences it was a great way for us to become entrepreneurs with another creative art form we’re also passionate about. We look forward to continually building the Artistic Glow Brand and having our own makeup line in the future.

FWF: What advise would you give to girls, who want to go to the gym with make up on but don’t want to look like they caked it on?

Artistic Glow: Keep it light and go with tinted moisturizer as a base complimented with a light stroke of blush and a little waterproof mascara. We personally go natural but this is a great way to brighten the face without looking like a clown. Too much makeup at the gym is not attractive. Keep it natural ladies.
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FWF: What is a good cleansing technique to get make up and sweat off your face without it being too harsh?
Artistic Glow: You can start with makeup wipes to easily take off makeup and sweat. Then cleanse with a light facial cleanser 

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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  • RT : PaulPratt & TroyLewis recap #BiggestLoser w & WATCH http://t.co/r7SAZ3mDu1 LISTEN http://t.co/ate27gXTij,
  • Finally had one of my fave cohosts back tonight...oh how I missed hosting with you ms_morganmartin… http://t.co/Bb321cuuGz,
  • Something I had to learn myself. #realtalk http://t.co/2r4hxM4Mf5,
  • Thought this was cute/funny #fitfam prayer #goodnight http://t.co/O8hXkmFqQ2,