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!!