2014 Reshaping Mode

Blessed New Year to all.  I do hope everyone's having a healthy start to the year!  it has been quite a unique and busy but fun year so far for myself. Our handsome and beautiful baby boy Eddie Jr is here by way of an unplanned cesarean section on the 16th of December.  We both had a rough start but we are both strong and healthy as each day goes by. Thank God .
It's been 2 months and mom, dad and baby are getting into a routine with feeding time,  play time, sleeping time, so now we are attempting to add a routine exercise time. Mom needs it. This is the heaviest and the biggest I've been and very much hesitant to post pictures but you got to start somewhere in order to achieve a goal. So here goes....

I've decided to join BSN12 weeks strong challenge beginning February 17. In this first phase of reshaping, my goal is to return to my normal per pregnancy weight and loose inches in the hips and waist. I don't mine my current bust measurements since I was always bearly an A cup size ha. Yes I'm bigger, yes it is going to be a great challenge but I can do this. My long term goal is to maintain a healthy weight and size and compete again.
Follow along my journey to reshaping into the best me. Pictures and exercise routines would be shared. Thank you for all the support.

3rd Trimester Training - My journey

So I've done this post in October and forgot to share due to the videos not uploading.  However here it is for those who are interested.

 Here we go! I have been having a pretty good pregnancy so far. It has been such a learning experience for me in terms of the changes of my body. With such changes there were obvious modifications made to my training regimen. Believe me if I wasn't training I thing this process would have been a little more difficult.

1st and 2nd Trimester I was able to maintain a weight training splits of 5 days a week with 4-5 days cardio training, combined lasting 1hr to 1hr and 15 minutes.  An example of a week of weight training -
Day 1 Legs a
Day 2 Back and Biceps
Day 3 Shoulder, Chest and Triceps
Day 4 Legs b
Day 5 Shoulder and Abs

Training on mornings have been very comfortable for me and apparently for the baby too - for each doctor's visit I was constantly reminded how active he was!

As the months roll by my training decreased. At the start of my 7th month I reduced my training to 3-4 days a week. My weight training consist of more Giant sets or Circuit Training and Full body Training. This first video I am sharing is an idea of a 'light day' body training program I created.
It consist of the following exercises:

TRX Rows
BOSU Ball Push Ups
BOSU Ball Plank - 30 seconds hold
Kettle Bell Swings
Reverse Lunges
Mountain Climbers

I will normally do 3 rounds of the above exercises at a repetition range of 12-20.

Try it and let me know what you think!

 

 

 

 

2013 is in its final Quarter and here I am! Miss me? Well this little Mrs. been busy to say the least. I migrated to the US, finally with my family here in Indiana. I've missed them so much and being with my hubby and daughter has been a learning experience. A matter of fact I'm still learning and getting use to the family life. I must admit I miss my mom and dad a whole lot ....

Took part in the Amateur Arnold's Classic at the end of February beginning of March and placed 5th in my class! Yeah! The experience was one in a lifetime to be on an International stage and to be one of the top 5 in the world of Amateur IFBB Body Figure Athletes. I must thank all my family, Team Bombshell, sponsors, IFBB, and my friends around the world - without you guys this would not have been as meaningful. Thank you guys!!

Following my competition I landed a job at the infamous Gold's Gym in Indianapolis! I've been working in the field I love - Fitness!! and encouraging others to achieve a healthier lifestyle by incorporating fitness activities regularly in their daily life.

I'm not planning to compete any time soon because my hubby and I are growing our family :)))) yeah!!! A Miracle is on its way. This wonderful life changing event has so far been an interesting one to say the least. I've had the opportunity to maintain training however as the trimesters changed so did my training.  On the home stretch - 3rd trimester and I could not resist sharing with you guys some of my training techniques which have resulted in fewer body pains, particularly my lower back, minimal tiredness and overall all round feeling better and maintaining health of my baby and I.

So stay tune some training tips to come for all those expecting moms out there.

Stay bless all!!

2013...Determine, Love Life, Win...

Hi All...What a year 2012 has been!!!

Looking back at this year, it has been such a great journey so far in my quest to become a Professional Body Fitness Athlete. At the end of my 2011 competition season I decided I wanted to continue training and working on my physique to be ahead of the game come 2012 season.  Hence I continued with my training well into April of this year. However during this time I contemplated on acquiring an international coach to give me that edge on international competition.  That was the best decision ever :) With the support of my wonderful Team Bombshell coaches and sistas competition prep has become such a fun and focused activity that I am loving it even more! And there are some wonderful benefits...WINNING!! I was able to cap the Overall Female Fitness at the Gustavo Badell Classic International last August in Santo Domingo!!! Such a great feeling.

 2012 was certainly not without other great experiences such as Outdoor and Gym Photo Shoots with Clayton Andre-Smith in March and October, another great Outdoor Shoot with Luis Young in March and December, Runway modeling for San Fernando Fashion Week in June, impromptu competing at Sports World Classic Invitational in July and instructing group exercise classes to some wonder seniors  and other persons of T&T during the last ten months.

I can't thank enough all my continued support. T&T family: My Parents, BodyGlow, Bobby Campbell, Noel Bowen, Keith Chin, Ian Adams, Lawrence "The Beast" Marshall,  TTBBF, Lee Beatrice and wife of CLX Gym, Nigel & Lorraine Goring, Geeta Ramsumir, Kerry Springer. My International family: My hubby Eddie Bailey, American Muscle Supply Inc., Momma Bombshell, Coach Genn and Team Bombshell sistas, Shay from Socially Fit, Italian bro John, Sis Ceca. There are many many more and you all ROCK!!!!

With just a few days away from 2013, I am determine to continue loving my supporters and new supporters, staying motivated to compete at my best and Win, Win, Win!! Always beat my last competition look that's my goal!!! Another major goal is to enter new projects in encouraging others to live a healthier lifestyle. Pro card you are not forgotten lol! I'm looking for you in 2013! You would see me coming!!

With that said "Dream Big...Achieve Bigger" continues!!!  All things are possible through Christ who strengthens me!

Water Anyone?

As week 2 in Training progresses, I'm reminded that WATER is an essential tool in reshaping the best me! There are many articles written on the benefits of drinking water to one's health and one article in particular written by Megan C, Oct 11, 2010 What are the Health Benefits of Water Consumption   pretty much sums up the benefits of water consumption.

To summarize the article Megan C. suggests that water consumption can:

1. [Increase] Kidney Function
2. [Promote] Skin Health
3. Enhances Exercise 
4. Aids Digestion
5. [Promote] Joint Lubrication

Read more: http://www.livestrong.com/article/276010-what-are-the-health-benefits-of-water-consumption/#ixzz26qC97sL7

I could not agree more to these 5 factors and can testify that with an increase in high impact cardiovascular exercises, intense weight training and consumption of 5-6 balanced meals in a day the need to consume water has increased. On average I consume 1 gallon of water per day. However with the increase humidity these days I may find myself consuming closer to 1 1/2 gallons of water!

Is that the amount of water you should be drinking? The answer is it depends.... You must consider all factors when coming up with the amount of water you should consume.  Your body needs water, however ones water needs may vary per day based on physical activity, the weather, and even your current health condition such as if you are pregnant, nursing a child or even if you may have the flu.

As a Personal Trainer I would recommend an average of 2.5 liter of water  for persons who may have added 3 days of 20 minutes of physical activity/exercise (as recommended by ACSM), and living in a very hot climate. Added to water other fluids such as unsweetened teas, fresh juices and coffee can be added to one's  fluid consumption. But like everything else in moderation.

So drink up people! Water is necessary for the whole body! Don't hesitate to get it in!

New Beginnings 2013 here I come!

With a new week ahead there are new challenges to face head on! However this week marks Wk 1 of  a new year in competition preparation for me! You may ask what competition? And my answer... competing to be the best me!

I always say one has to be"Ready to Act when called upon" and I am committed to be able to just that.
This brings to mind my favorite quote 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.”

You want to get ahead in the game of life you got to prepare a strategy to succeed. Being a Figure Athlete is my way of life and my organization. And an organization can't stand alone to be successful in the field of business. Some very key partners therefore and needed in the way forward, and BodyGlow Trinidad and American Muscle Supply Inc. are just two of the major partners in this organization! These two organizations have already played a huge role in Michelle the athlete reach winning form in my last competition in August and I am grateful for their continued support in my way forward thus far!

Going forward is a great step to your goal. Going forward by faith and with a positive will also encourages the steps to be strong. With my wonderful and well versed coaches Shannon and Genn as well as supportive Teambombshell sistas this year's prep will be fabulous to say the least!!!!

New training program in hand, a visit to the best supplement providers in Trinidad BodyGlow Trinidad to stock up on essentials such as Macro Greens, Liquid Aminos, Glutamine, Joint Support Formula, Hard Whey (the best protein formula around by Chatotic-Labz) and the continued support of God, my family and friends Michelle begins 2012-2013 competition year!!!

As the year progresses I will update you on my way forward with pics, nutrition/supplementation picks as well as training updates. In addition I look forward to increasing my pool of partners in my business so you will see me out there marketing Michelle!!! Thank you so much for all your support! let's rock this!!

“Dream Big…Achieve Bigger”

Oh my what a Marvelous Year it has continue to be for me!  As my post title says "Dream Big...Achieve Bigger" .... you want your goals you can achieve them in God's timing! With prep to September's Central American and Caribbean (CAC) Championships and my goal to Win my Professional Status at this particular Championships, God had an even better plan for me! I wish to announce that 8 weeks out of CAC Championships I Won my Professional Status at the Gustavo Badell Classic International held in Santo Domingo, Dominican Republic!!!! Winning the Short Class and the Overall Body Fitness at this Qualifier Event has been such a surreal but humbling experience! And attending this championships was not even in my set planned competitions to attending. But as faith had it, God placed the right people at the right time for my dream to materialized!

I am so grateful for All the persons who played an integral role in getting me to the Championships. Namely:
My Parents Michael and Theresa Lewis
Hubby Eddie Bailey
Susanna Hadad and Perry Jerome of  Trinidad and Tobago Body Builders' Federation
Momma B Shannon and Gennifer of Team Bombshell
Anton & Renee Mohammed of Body Glow
Frank Diaz American Muscle Supply Inc
Jamesy
Noel Bowen
Robert Campbell 
Shanie Chambers, Karen De Gannes, Bannie Hui, Moms Janella Frank Duane and Ursula Moses - San Francisco Crew
Lori Fortenberry
John Baumann (Italy bro) and Ceca (Serbia sis)
Keri Springer, Nigel and Lorraine Goring - Club Savannah Crew
Lawrence 'The Beast' Marshall of Bio Fitness
Six Twelve Magazine and Socially Fit, Hersh Levy/Calendar Girls Natural Beauties
Tamika Powder (sis), Romona Morgan (cus) Geeta, Ms. Peters, Monica....

The list can go on an on but I just want all to know how thankful and grateful I am in you all playing a part in my journey and attaining my dream!!!!!

Next up I'm thinking Big.... International Stage HERE I COME!!! May God open up and lead me forward to great and wonderful things! 

So we are 5 month into the year of 2012 and boy has it been interesting to say the least!  The last time I posted a blog I shared some intended goals. And I'm proud to say I delivered!!!

After running my first official race - 10k in January - and placing in the top 10 ladies in the race it was off to the regular schedule program of reshaping, rebuilding and forming the gift God provided.  The month of March became the month of Photo Shoots! Its amazing to see the transformation of one's physique and it is such a rewarding thing to see positive changes to encourage you to go forward. Also in the month of March I returned to Modeling camp to get my 'walk' on! Resulting in being a part of one of Trinidad and Tobago's premiere Fashion Week experience - San Fernando Fashion Week Pre-show on May 13th 2012. I am confident that my experiences thus far would be an assets to my competition prep.

The month of March also marked the opportunity to share my passion of healthy living with others through instructing endurance/aerobic classes with seniors and youth.  It is always wonderful to see others taking the opportunity to better one's health and wellness. In the month of April seeing my featured story in the well recognized Six Twelve Magazine continued the fire burning to achieving my goals this year!

Training and diet are a must and yes have been a major part in my competition preparation thus far.  I must thank the persons who have taken the time and money to support my way forward in achieving my goals. And my believe is my goal of winning is getting brighter and brighter at the end of the tunnel.  I encourage all to continue searching, growing  and living towards your dreams. For dreams and visions are meant to be materialized!

Go get your goal! I'm putting my foot down:)  you can too!


 

24 days into 2012 and it is shaping up nicely!!! In 2011 God has blessed me immensely despite the many challenges which were quite evident! There were many things I set out to do in 2011 such as:

• Compete in three competitions both national and regional 
• Share with others the need for increasing and bettering health and wellness
• Try runway modelling
• Work with a professional photographer 
• Securing corporate sponsors
• Seeing my soul mate

And I am proud to say I was able to achieve all of the above to some extent and am eternally happy for the growing support of family, friends (both old and new ones), and corporate sponsors (such as Prestige Holdings, and Beacon  Insurance Company Limted). 

Placing in the top 2 in Southern Caribbean and Antilles Championships and in the top 3 of Trinidad and Tobago Senior's Nationals and Central America and Caribbean Championships can be attributed to my modeling experience with San Fernando Fashion Week 2011 which drilled me in runway walking while working with a professional photographer - Clayton Andre Smith - surely gave me the confidence on stage.

For sure another great goal achieved has been starting blog writing, writing articles and sharing fitness and wellness training with friends. Once you live a life of fitness others tend to want to join with you no matter their age, gender, or nationality. And 2011 it was a good one in helping others to realize that living a healthy lifestyle can be achieve!  This has also led me to produce my own website which I will continue to use as a medium of sharing wellness to all!

To me the best goal achieved was seeing my soul mate who I would love to thank for being there for me regards of the miles we are apart. When God blesses no man shall part. Love my babes!!

So 2012 here we go! I have accomplished my first goal - running a race!! That's a major deal for me cause I am not really a fan of running. However I made up my mind if I have to run as part of my cardio regime why not do something with it! I was able to finish a 10K in approximately 52 minutes!! And I am sooo happy with that time!

To continue the year I believe if it was not broken you need not fix it! So modeling, photo shoots, seeking corporate sponsors, working and sharing wellness on my website, and writing articles would be on my agenda with the ultimate of topping whatever competitions I set forth to do! 2012 let's go!!!

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?

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!

 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

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!

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!!!

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!!

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

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.  

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 

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!