Wednesday 30 November 2011

Healthier You

Every day we hear about persons who are obese, having hypertension, Cancer, Type 2 diabetes, High cholesterol or even some type of heart disease.  There are many factors that can affect your health. There are some that you cannot control, which may be because of a hereditary/genetic makeup or even your age. The question might be asked then what do I do? The answer - commit to making changes to your lifestyle.

Lifestyle changes can be accomplished by setting a long term goal and then consider mini short term goals to achieve the ultimate. Setting your mind and body toward being a healthier you can help reduce your risk of developing high risk diseases which can ultimately claim your life. Here are three (3) easy steps to get you started on a healthier you.
  • First visit your doctor of an overall check up.  Do get full blood work done. Ladies regular pap-smears, mammogram are necessary and important. Guys checking your prostrate regularly too.  Subsequent to which yearly check ups are necessary not only when you are sick. Having a doctor's check up can give you the green light to start working out!
  • Monitor your weight.  Maintaining a healthy weight is important to a healthier you. Getting a proper assessment of your current weight and height, can speak to whether one is overweight, underweight or just the right weight.  Getting help from a personal trainer to monitor this over time can help in you increasing your health.
  • Eat Right.  What you put in will show on the outside.  Having a variety of healthy food combinations, is very helpful to attaining and maintaining a healthier lifestyle.  Knowing the correct ratio of carbohydrates, proteins and fats, knowing which are 'good' or 'bad' carbohydrates, proteins and fats, can help in reducing your body fat % and ultimately reduce the risk of high cholesterol, high blood pressure or even becoming a type 2 diabetic.  Visiting a nutritionist or dietitian can be beneficial to eating right! Certified Personal Trainers can also assist in this venture.
The bottom line the onus is on you to choice your way forward. Becoming a healthier you means living a  healthier lifestyle. Reducing your risk of getting chronic diseases is your choice and no one else.  What do you choose?

Friday 11 November 2011

Hi all!! 

It's has been almost 6 weeks into my training and I am loving it!!  The opportunity to review last years training and diet schedule and improving in this new year is important. In particular I have assess my physique and some building is definitely on the "to do" list. In addition crafting  the right diet starts now! I am in training mode and thankful for God's guidance.  As such coming in the following months coaching, nutrition, and completing the package for stage presence are all areas being reviewed! Watch out Fitness here I come!

Saturday 1 October 2011


 Trinidad and Tobago Seniors Nationals 2011 - 3rd Place Winner Short Class
 In El Salvador's National Paper 2nd from Left !!




Winner Trinidad and Tobago Michelle Alleyne of 3rd Place Trophy for CAC Short Class 











God has been so good to me and I am so thankful for every single person who have been involved in my year's preparation for Senior Nationals and Central America and Caribbean Championships this 2011.  In reference to my previous blog to all those mentioned I am grateful for all your support.  Not many choose this sport because it is considered very subjective.  But in my heart I am so happy being a part of Body building and Fitness since it keeps me living a healthy lifestyle. 

I see in the future more competitions cause I am very interested in becoming a Professional Body Fitness Athlete.  As such I am surly looking at completing at least 5 shows in 2012.  I am motivated when persons (who I don't know personally) make positive comments to me on my physique and appearance on stage.  Life is a stage and I would like to continue being recognized for my work. 

To God be the Glory cause without Him things are not possible.  And by His Guide I look to be at my best Physique ever with the help of corporate sponsors and individual sponsors. For without you guys support it is very very challenging to be at your best performance level. 

My new term of training begins October 3rd (my Mom's Birthday whoot whoot). Thank you Everyone for all the continued support.  Blessings to you all

M.O.R.E. Wellness by Michelle

Saturday 17 September 2011

We know that God is an Awesome God! And He Reigns in both Heaven and the Earth! If you did not know now you do!!

Senior Nationals is just around the bend and what a great prep it has been!  With God leading me throughout the process, He has directed me to the right coach, the right foods, the right facilities and for sure the right people. I am so grateful for all the persons who have been involved in my preparation for this National Event.  Namely:
Trinidad and Tobago Bodybuilder Federation - Ms. Susanne Hadad
Pro Bodybuilder Ms. Candice Carr-Archer
Pro Lawrence "The Beast" Marshall 
Body Glow - Anton Mohammed
Prestige Holdings Limited - Glenn Maharaj
Beacon Insurance Limited - Adlyne Griffith
Mr. Noel Bowen
Mr. Bobby Campbell
Ms. Peters
Ms. Sandra and Heather Walker
Training buddies Kerry Springer, Nigel Goring, Susan Dyer
Training Coach Mr. Ian Adams (a.k.a. Jamesy)
Athlete Tamika Powder & Madonna Corrian
Gillian De Fretas
Edmond
Kendess
Angie
Mom & Dad & my wonderful guy Eddie Bigchefia Bailey
Each and everyone of you have been involved in my preparation at some stage or all stages of my preparation for this event and I am eternally Blessed by each and everyone one of you.  To so many others that have silently supported me I and thankful as well.

It would be remiss of me not to at this time say thanks and Praise to the Father God for carrying me through!  Bring it on!

Tuesday 6 September 2011

11 days to go!

Training is heating up! 11 days and counting to Senior Nationals held in Trinidad at the Cascadia Hotel beginning at 2:00pm.  EXCITED!!!!!

This week we are going all out with our endurance training, weight training and diet.  Diet is cleaner, Weight training is high intensity with approximately 65-75% of 1 RM and limited rest periods. While Endurance training is where the excitement is extreme!  Today here is an idea of my first endurance program for the day!  With legs and more cardio to be done it is a must to be completed. Let's go:

Treadmill was the choice of apparatus; Time 1hr. Interval hill run and walk.
5min  Walk Speed 3.5 Gradient 0
5min  Run Speed 5.5 Gradient 1-3.0/min
5min Walk Speed 3.5 Gradient 3
5min Run Speed 5.5 Gradient 3-5/min
5min Walk Speed 3.5 Gradient 5
5min Run Speed 3.7 Gradient 7
2 1/2min Walk Speed 3.5 Gradient 5
2 1/2min Run Speed 5.5 Gradient 5
2 1/2 min Walk Speed 3.8 Gradient 8
2 1/2 min Walk Speed 4 Gradient 10
5min Run Speed 5.5 Gradient 5-5.5
5min Walk Speed 3.7 Gradient 3
5min Run Speed 5.5 Gradient 5
5min Walk Speed 3.5 Gradient 3

I guarantee you would sweat! It was fun actually!

Do try it if you wish and let me know how it goes!!!

Friday 19 August 2011

Hitting the Core!


As mentioned before it is essential to engage in core training to limit to some extent the many problems such as back pain due to poor posture or even reduces the effects of osteoporosis as we get older especially us females. The building of muscles and the strengthening of the spinal cord of the posterior region of the torso is highly important to counteract back problems of an individual adult, athlete, or senior.

An important exercise to ensure stronger stabilizer muscles of the posterior region of the body is Bent-Over Barbell Rows.
Exercise: Bent-Over Barbell Rows
Description:
·         First, stand with legs wider than shoulder width apart with feet facing forward; hold set barbell weight with an over –hand grip (i.e. wrist facing the legs); ensure hands are just wider than legs while in the standing position;  
·         Secondly, once in the proper stance, push your hip and pelvis back with knees soft; extend hands with weights to the floor thus having weight parallel to the floor; at this point you must try to ensure back’s straight, chest out, abdominal muscles engaged while gazing forward in front of you;
·         To perform the exercise draw set barbell weights towards your navel, hold for 2 seconds and then release by extending your arms towards the floor thus returning to the start position.



Muscles worked: The Stabilizers muscles: Rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes
Try this: Perform 3 sets of 10-15 repetitions. Do make sure all the stabilizer muscles are engaged while performing the exercise. Take 30 seconds rest between each set.
Variation: Bent Over Rows can be executed with other gym equipment. For instance you can use a pair of dumbbells, a resistance band, a medicine ball or even a body bar.   If performing the exercise at home and you are not equipped with the previously mentioned items then have no fair 2liter bottles of water can be used or if too light two gallon bottles! Regardless of the apparatus  used proper execution is necessary. Ready? Let's do this!!

Monday 15 August 2011

Nicki Minaj - Fly (ft. Rihanna)



Good day all. We all may have a whole lot of things going on in our lives today and to come. This is my motivational song today! Have a Bless day all

Thursday 11 August 2011

Plyos Anyone?

Today I had the opportunity to complete this Plyo Challenge... and let me tell you it was magnificent!! It took me 41:02 minutes to complete 3 rounds of the undermentioned challenge! Try it and let me know what your time is! Let's go!

25 Jump Squats
25 Bur-pees
25 Dead lifts (50 - 65% of body weight)
2 minutes sprint
25 TRX Rows
25 Clap Push Ups on an incline (real pushups)
20 Walking Lunges with Plate held above head 
2 minutes sprint
30 Hanging Leg Raises
25 Shoulder swings
2 minutes sprint
Repeat!


Here are some videos you can follow demonstrating the exercises. The sprints were completed on the treadmill at different gradients ever time between 0-2 while speed range from 6.5-8.5! Note the jump squats were not recorded however its the start of the bur-pees video! Basically with the jump squats legs and feet should be wider than shoulder width and proceed to propel yourself off the floor then on the down squat and push hips back then down




Training for Senior National's Championships

Competition is in the air around the world and it is no different in the Caribbean islands including Trinidad and Tobago.  As preparation continues to getting the nod of the Trinidad and Tobago Bodybuilding Federation (TTBBF) Executive to be part of the team to represent our country in the upcoming Regional Events such as the Central American and Caribbean (CAC) Championships, one week prior to this event all athletes are to step on the National stage here in Trinidad.

Trinidad and Tobago Senior National Championships carded for September 17th 2011 would be the platform for all national athletes to display their hard work to their family, friends, co-workers, gym mate and the like.  For me it's an occasion for all my family and national as well as international supporters to view the outcome of this year's transformation I have been working on.

As of this week - 6 weeks from Seniors and hopefully 7 weeks from CAC - the game is on to triumph over my previous showing (July 23rd at Southern Antilles) by perfecting my training and diet.  Diet commenced at the beginning of this week and so far so good with my current limitations :)  Here is an idea of my training so far for this week:



Monday:
Cardio#1 1hr Treadmill 
Weights/Chest superset with Quads 
Cardio #2 Stepper & Bike 1hr
Tuesday:
Cardio#1 1hr Treadmill 25min Run 2/3miles
Weights/Back superset with Hamstrings
Cardio#2 17mins. Plyos/Box Jump 20, Donkey kicks 20, Toe tap 20, Quick Side Lunges 30 with 1min sprints on 3 incline speed 7.5-8.5 
Cardio#3 Bike 33mins
Wednesday:
Cardio#1 1hr 15mins Treadmill 
Weights/Shoulders/Arms
Cardio#2 Hill Sprints 30mins
Cardio #3 Stepper and Bike 45mins
Thursday:
Cardio #1 1hr Treadmill 20mins Bike 
Cardio#2 Plyos 40mins 
Cardio#3 Stepper/Bike 45mins
Friday: Plan to do
Cardio #1 1hr Treadmill
Cardio#2 1hr mins 
Weights/Legs
Saturday: Plan to do
Cardio#1 45mins
Cardio#2 45mins
Weights/ Shoulders and Arms
Sunday: Plan to do
Cardio#1 1hr  
Cardio#2 30mins

Abdominal and Calves done at least 3 times in the week during the morning period.

So here you have it! An idea of my training for the week.  Next week there would be some changes which I will surely update you on.  Thanks so much for all your support.  As it is said the race is not for the swiftest but to those who endure to the end.  

Wednesday 3 August 2011

Core Training - Wood Chop & Twist with Medicine Ball


Core Training
We all know Core training is essential to a physically stronger you.  It allows for developing the stabilizer muscles such as the rectus abdominis, the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, and glutes, all resulting in a stronger core.
In one of my previous blogs I looked at performing the Plank or Prone Pedestal to strengthen the core. Let us continue looking at strengthening the core by performing Wood Chops and Standing Twist both exercises executed with the Medicine Ball.

Exercise A: Wood Chops – Upward rotation of the arms with hip rotation and flexion (bending)
Description:
·         Stand in a split-squat stance position with hip flexion/bent, torso facing forward and arms to the front of your torso holding the medicine ball hanging in front of you. Do make sure to have elbows soft or bent at the beginning of the exercise as well as when you execute the exercise;
·         With medicine ball in hand rotate arms upward above your head in conjunction with hip rotated into a standing position;
·         Return to split-squat stance position (hip flexion) and return arms to the front of your torso. 
Exercise B: Standing Twist
Description:
·         While standing in a split-squat stance position, hold medicine ball in your hands with your arms forward in front of your torso just above waist.
·          Twist the ball around your body to the right side while keeping your hips and legs fixed and also keeping your head facing forward.
·         Repeat by twisting to the left side to complete the first repetition.
Video Here:

Try it! A combination of Wood Chop and Standing Medicine Ball Twist
Muscles worked: The Stabilizers muscles: Rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes; Other muscles: shoulders
Try it: Try doing 2 sets of both exercises one after the other for 15 repetitions. Take 30 to 45 seconds rest between sets.
Variation:  There are many variations to the Wood Chop, however try this one and let me know your experience 

Wednesday 27 July 2011

I am a Winner!!!




I am back from Venezuela and I am proud to report that you are looking at the 2nd Place Winner of the Under 158cm Class in Body Fitness of the Caribe Sur & Antillas held in Caracas on July 23rd, 2011. To reach and experience this win both training and diet were key elements to reaching my goals.As I continue my journey I am very grateful and thankful to all my support. Eddie Bailey, Mom, Dad, Tamika you guys are my best family ever!God Bless you All. To my gym Family you are also amazing for putting up with my training techniques and working along with me! Not forgetting my international family in the US (Ceca, Shanie, Lori, Scott, Mauri) I am eternally grateful for you all. To the Trinidad and Tobago Body Building and Fitness Federation thanks for  the opportunity to represent our country; and to Body Glow and Prestige Holdings Limited for their timely sponsorship afforded me in preparing for this show.

Time to make another step to completing the Trinidad and Tobago Senior Nationals then hopefully Central American and Caribbean Championships.  Praying and continue working to my goals is what I would do with God at the Head. Do not be afraid to leap forward even if you are not sure! Let God do the rest.  

Thank you guys.

Blessings Always! Let's keep fit!

Monday 18 July 2011

Venezuela here I come!!



Hi all!!! The count down is on! 4 days to go for the Southern Championships being held in Caracas, Venezuela! I am so excited I had to share an update photos.  The journey to my first competition is nearly here however this is the completion of one objective towards a major goal for earning my IFBB Professional Card!


With God all things are possible! Believe it! and Achieve any long term goal you set by completing short term objectives. As suggested by Mark Twain “The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks and then starting on the first one.” Make that first step!


Stay Bless! Stay Fit! Keep Well.


M.O.R.E. Wellness by Michelle

Sunday 10 July 2011

Endurance Training Workout

Sometimes I am asked "What you doing to loose weight?"  This year's preparation I must admit have been moving along smoothly!!  To answer the above question I would say, I am enjoying my Diet, Weight Training and Cardiovascular Training thus far and I am looking forward to competing this year 2011! 

This year, my cardiovascular training in particular has been stepped up with the use of Plyometrics (plyos) Training. Plyometrics training as described by the Wikipedia is a "designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports"(http://en.wikipedia.org/wiki/Plyometrics).

You may ask why do plyos for your sport? Well as a Body Fitness Athlete it is important to be able to display a well built, tone, and symmetrical body to win the judges eye.  Plyos help develop the entire body once done correctly and performed regularly with one's weight training and cardio training.'


So here is an idea of combination of exercises I typically perform which I know my fellow cross fit athletes also execute:

25 Jump Squats
25 Bur-pees
25 Dead lifts (50 - 65% of body weight)
25 TRX Rows
25 Clap Push Ups on an incline (real pushups)
20 Walking Lunges with Plate held above head 
30 Hanging Leg Raises
25 Shoulder swings

Normally one would be timed and you have to do as many rounds as possible in a said time.  So for instance I would have 30minutes to perform all the above. I would aim at trying to complete 4 rounds of same.  Upon completion you may need a mop and a bath towel but that's okay!

The aim is to have fun while ensure correct form in executing all the exercises as quickly as possible. Additionally one must note that there is some weights involved however not too heavy to avoid improper execution. This is key to impeccable form and resulting in the correct muscles being worked.

Let's hear what your plyo workout may consist off! Try this program if you are an advance training athlete! Precaution is key. Let's do this!

Tuesday 5 July 2011

M.O.R.E. Wellness by Michelle: Training The Core

M.O.R.E. Wellness by Michelle: Training The Core: "Want abs? Try this! Core training is essential to all whether one may be an athlete, a kids, an adult, or senior. But what do you underst..."

M.O.R.E. Wellness by Michelle: Greetings All

M.O.R.E. Wellness by Michelle: Greetings All: "Hi Everyone! M.O.R.E. Wellness by Michelle is committed to encouraging communities of persons willing to follow their passion of achievi..."

Training The Core


Want abs? Try this!
Core training is essential to all whether one may be an athlete, a kids, an adult, or senior. But what do you understand ‘core training’ to be? Is it doing 300 sit ups, 300 crunches and your abs develop into a strong tower? How many of us end up instead with the worse back pain ever or sore for weeks after doing so many sit ups and crunches?  And how many of these sit ups and crunches are performed in absolute, impeccable form to build that strong core? Not forgetting how many of us consider 'what we eat' to maintain the desired abdominal wall for all to die for?
To develop that strong tower or even limit back pain as a result of poor form of performing the aforementioned exercises, one may consider developing the muscles of the entire torso, hips and pelvis areas of the body better known as the stabilizer muscles. Strengthening the major muscles is important to enhancing the strength of the core and reducing the risk of many physical injuries as we execute sporting activities, playing games with the kids, and or carrying out physical activities at the workplace or at home.
There are many exercises one can do to achieve stronger stabilizer muscles.  One such exercise is the Plank or Prone (Face Down)Pedestal.
Description:
  • Place your toes and elbows onto the floor extending your body as much as possible not allow your hips to be too high in a ‘tented’ position or too low in a ‘bellied’ position;
  • once the torso, hips and pelvis are aligned, gaze or look forward to a point in front of you;
  • Feet and arms should be shoulder width apart in order to execute the plank/prone pedestal exercise efficiently.
 The Stabilizers muscles worked: Rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes
Try it: Perform 3 sets of hold for 15 to 20 seconds. Take 20 to 30 seconds rest between sets. 
Take a look at the video and do try to perform the exercise!!! I look forward to your feedback!!!


Greetings All

Hi Everyone!

M.O.R.E. Wellness by Michelle is committed to encouraging communities of persons willing to follow their passion of achieving healthy lifestyles and maximize their potential in Fitness and overall Wellness. We are committed to pursuing excellence in one’s moral fiber, spirit and physical endeavors.
 M.O.R.E. Wellness by Michelle is embarking on healthy lifestyle projects in the year 2011.  In particular one of my projects is to share with all my internet friends and family healthy tips on maintaining a healthier lifestyle! 
The aim – committed to Motivate, Organize, Reshape and Enhance interested persons willing to follow their passion of becoming healthier beings!

So join me on this journey and do feel free to share your journey with me!  You can also share your tips to enlighten others!

Thank you for joining me and do feel free to join my fan page on facebook http://www.facebook.com/michelleabodyfitnessathlete and also on twitter http://twitter.com/#!/triniintownmich for frequent updates and inspirational ways forward.

Bless