A Lil About Me!

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ACE Certified Personal Trainer; NSCA Certified Strength & Conditioning Specialist; CSEP Certified Personal Fitness & Lifestyle Advisor; MaddDogg Spinning Instructor; NCCP SwimCoach; NLSC Aquafit Instructor; Wellness & Weight-Loss Consultant.

Friday, 29 July 2011

Sometimes I get creative...

This is one of my clients... Marc - what I love about him is no matter what I think up, he'll FIRST ask if I'm "serious" and then, DO IT - no additional questions asked. He's made great strides in his fitness over the 2years I've known him.

He's a VERY good sport...


Will try to post 1 or 2 workout vids / week ... either a suggested workout, or one of my... ummm "self-challenges" for lack of a better term!

Here's the one for this week...
Last week I leg-pressed 5+5 plates (*45lbs per plate) on the hip sled, and I posed the self-challenge of hitting 6+6 plates, for MINIMUM 6reps, this week... and I DID IT! (*I actually did 7+7 for 2reps, but in the interest of safety - since I needed my partner/spotter - it wasn't video'd

However, the 6+6 for 6, was >> ENJOY! >>

Sunday, 24 July 2011

Speaking of Coconut Water...

*excerpt from the Hartford Examiner:
 “A sports drink is a beverage designed to help athletes rehydrate, as well as restore electrolytes, carbohydrates, and other nutrients, which can be depleted after training or competition. Electrolyte replacement promotes proper rehydration, which is important in delaying the onset of fatigue during exercise.” 
Electrolytes include sodium, potassium, chloride, calcium and other minerals vital to proper body function. When you sweat you lose these minerals along with water, which is why it is so important to replace them when rehydrating from prolonged intense exercise. Drinking water alone will not replace these electrolytes and can lead to muscle cramps, increased fatigue and in extreme cases death. In many ways coconut water is superior to the scientifically engineered beverage. Here’s a side by side comparison of the nutritional facts

Essentially, for all it's Ad-men pushing it as a wonder drink, Gatorade comes up short when compared to Coconut Water.

*Note: in my opinion, and from what I have read, along with Coconut water you NEED to drink WATER post-exercise. Though it is primarily water, the main funtion of the water in coconut water - as well as Gatorade - is as a mineral delivery system, as is passed THROUGH the system, not ABSORBED. You still need to replace the WATER that was lost.

100 Calories - Save 'em OR Burn 'em!

10 ways to eat 100 calories less in your day
1. Put 1tsp of dijon mustard on a sandwich instead of 1TB of mayo
2. Order a your coffee a size smaller & "skinny" to save almost 150cals
3. Have a frozen fat-free Greek yogurt cup, instead of 1/2cup Fro-Yo
4. Order a cup of broth-based soup instead of bread w. butter
5. Substitute half Your starch with Dark greens (*more fibre, more vitamins, less calories)
6. Eat a side salad w/ half a package of dressing, instead of french fries
7. Buy pre-sliced low-fat cheeses & use 1 slice, instead of cutting from a brick
8. Order non-dairy sorbet instead of ice cream
9. Share dessert (*eat 1/3 slice of cheesecake & its 150cals instead of 450cals!)
10. Have 8oz water instead of 6oz of Juice (*or club soda w/lime instead of soda)

10 ways to burn 100 calories more in your day
1. 15min of incline walking on a treadmill at 3mph
2. Skip rope for 10-15mins (*depends how long you can skip continuously)
3. Do 5x10 PushUps (*with no more than 1min rest between sets) - knees are fine, take less rest!
4. Walk 8 flights of stairs (*each floor's flight = 13stairs)
5. 5 x 40 crunches (*with no more than 1min rest between sets)
6. Clean the house VIGOROUSLY for 35mins - scrub,scrub,scrub!
7. 4 x [30sec shadow boxing; 30sec jumping jacks; 30sec shadow boxing, 30sec high knee jog; 30sec rest]
8. Brisk walk outside for 30mins - take the dog, or the baby in a stroller!
9. Play (*or just do drills!) 10-15mins of football, soccer, basketball
10. Do this Circuit >
- 25 crunches
- 10-15 PushUps
- 15 right leg lunges, 15 left leg lunges
- 10 hip thrusters (*burpees w/out push-ups; squat down, hop out into plank position, hop feet in, pop up)
- 30 scissor legs
- 15-25 chair dips
- 25 chair squats
- 30 bicycle crunches
- 30 plank runs (mountain climbers)
- 30 jumping jacks
- 30 punches

Coo-Coo & Nuts for COCONUTS!

Ok that was EXTREMELY cheesy, or was it NUTTY ? huh? huh? huh? *nudge, nudge*

Anyway...Coconuts have been a part of Caribbean/Asia/South American diets FOREVER, but it has been quickly becoming the newest WONDER FOOD in the Fitness & Athletic Community in North America & the UK. Though they are quite healthy, full of vitamins (A, B, D, E, Potassium), they are higher in Saturated fats, so they are therefore not considered a low-fat Food. The fats in coconuts however,do not raise the level of LDL, the bad cholesterol.

Coconut Water ::
If drank directly from the coconut, it is completely clean & unprocessed
The more popular brand-named coco-waters (VitaCoco/Zico/O.N.E etc) are processed and flavors, additional juices are added, but they are typically bottled in safe containers, with minimal preservatives added. (*ALWAYS read your labels!!!)

Some Benefits Include:
·         Full of electrolytes & refreshes & replenishes cells post-exercise (*and post vomitting/diarrhea)
·         excellent at providing hydration, as it is over 90% water
·         can relieve urinary problems & breaks up kidney stones
·         it can be used in blood transfusions as it is almost identical to human blood plasma, and is isotonic
·         it is both sterile and antibacterial
·         naturally cholesterol free, and lower in fat than whole milk

Coconut Milk ::
Where Coconut water is the fresh juice that comes from within a young coconut when the hardened outer nut is cracked open. It is a semi clear liquid and is gentle on the stomach when one drinks this mild sweet tasting drink. Coconut milk on the other hand is not a naturally occurring substance when it comes to coconuts, and is made by crushing the white flesh of the coconut through a cheesecloth, while then soaking it in water a couple of times to gain the consistency that one requires, that is thick or thin. While coconut water is all organic in its make, coconut milk is something that would have to go through a man-made process to be obtainable, although no additives or preservatives change its content.

Some benefits:
·         lactose free, therefore a good substitute for milk;
·         a rich source of Vitamin A, E, potassium, iron, phosphorous, magnesium and zinc;
·         high in antioxidants;
·         contains less sugar and more protein than bananas, apples or oranges

Coconut Oil ::
With a long shelf life and a melting point of 76 degrees, it was a favorite in the baking industry & used for years in the Caribbean & Asia communities especially. Most Western food manufacturers abandoned coconut oil in recent years in favor of hydrogenated polyunsaturated oils that come from corn, sunflowers, soy, which contain trans fatty acids. Many of the benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid

Some benefits:
·         has the ability to act as an antimicrobial, antifungal, antioxidant and antiviral agent;
·         aids in increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases;
·         it is a medium chain saturated fat which does not increase bad (LDL) cholesterol levels & therefore can help decrease high blood pressure

Coconut Flesh/Jelly ::
When eaten directly from the seed** the flesh (whether eaten as Meat or Jelly) the body experiences an almost immediate "pick-me-up" from the presence of B vitamins, Potassium & Iron.

Some Benefits:
·         medium chain triglycerides are more likely to be burned off and as fuel rather than being stored (as fat); may boost the metabolism & may help to reduce apetite, making it easier to lose those excess pounds & abdominal fat;
·         the high levels of L-Arginine prevent the raising of LDL or Tri-glyceride levels in the blood;
·         Lauric acid & monolaurin, found in an older coocnut help ward off fungus, bacteria & viruses;
·         Boosts thyroid function

Long Story, short >> when consumed in moderation, as a post-exercise snack or drink, as a food ingredient or when taken in the early stages of the flu, Coconut is GREAT!

** For those confused: the term "coconut" can be used to decribe ONE plant, with THREE classifications! Botanically speaking, a coco-nut is a fibrous one-seeded drupe, which is a fruit from the Coconut Palm, with a hard stony covering enclosing the seed, which is the white flesh we eat.

Saturday, 23 July 2011

A couple more TRX pics!

Here are a couple more pics of the TRX system... These were taken as @Jus_Kat and I finishing were off our Chest & Tri's workout today @gymkhanalimited.

Here's Me doing a set of Suicide Curls. They work the entire core + upper body, but focus on the Biceps & Triceps.The arms are extended out, as the body is lowered down, working the Triceps, and then the arms are flexed in order to draw the body back to a sharper angle, working the biceps. (*They BURN like HELL!) In order the stabilize the body the shoulers, chest and core are all fired up to hold the body in a plank-like position.
Kat is doing a great set of mid-range TRX push-ups. Notice the nice level position of the shoulders, the elevated heels & the tight core hold! Chest KILLERS!

Wednesday, 20 July 2011

Breakfast, anyone?

Would you like Breakfast? Quickly, everyone... SAY YES!

It really is the most important meal of the day! Why? (You may be wondering...)
Simple: It starts your metabolism & sets the "pace" for your body's ability to burn calories and function throughout the day.

Ideally, in order to receive the OPTIMAL benefits of breakfast, you NEED to eat within 38minutes after waking up. Why 38mins? Just take it on good faith the number of studies done on the importance of breakfast have found this to be the average start-up time, for your body AND brain, to determine the level of arousal, and then set the level of activation of the metabolic system.
Not having breakfast means the metabolism slows down, and therefore the body slows down & the brain releases Ghrelin (*the hunger hormone) which in turn sends your body on a "block all functions until I'm fueled" rampage. <<side note: YALL KNOW WHAT IM TALKING ABOUT!>>
When you HAVE breakfast, the metabolism is kickstarted, the body is fueled and fired up, calories are burning, brain cells are pinging at optimum levels, and everyone is happy until the next time food is available.

Not only is Breakfast responsible for movement & functional efficiency, but it's the start to the day's feeding schedule and caloric dispersion. Sadly, in an effort to "save calories" or starve off weight, some people believe skipping Breaky will give them an edge. Contrary to this belief, however, studies show that skipping breakfast is strongly linked to the development of obesity in children and adolescents according to the American Dietetic Association.

Or maybe its a Time thing... Sometimes your SNOOZE button is just oh-so-lovely, and you wake up late and think "Oh man, ok, I'm L.A.T.E! Well, I guess I don't need breakfast, I will make up the time & just eat at lunch, or grab a snack at the office. However, the truth is, by taking the extra 5minutes to have breakfast, you feed your brain and your body, and you'll be more efficient in just about everything you do between waking and that ever enticing lunch. Time invested in breakfast is much more valuable than the few extra minutes of sleep you might get by bypassing the morning meal. You 'break the fast' of the past 8-12 hours. It helps curb hunger and prevent binge eating later in the day. Breakfast, therefore, helps manage your weight and potentially lose weight by eating less calories throughout the day.

Some GREAT (*simple,tasty,quick) breakfast ideas >
- Whole-grain waffles topped w. peanut butter, fruit or ricotta cheese
- Whole-grain cereal topped w. fruit + a low-fat/no-fat yogurt cup
- A whole-wheat pita stuffed w. 1egg + 2eggwhites scrambled
- Hot Oatmeal w.cinnamon +1tsp of honey or jam &nut butter (*or berries & some chocolate chips!)
- Peanut butter on half a multi-grain bagel w. fresh fruit (banana or apple wedges)
- Breakfast smoothie (yogurt, fruit and a teaspoon of bran/wheatgerm/flax, whirled in a blender)
- Vegetable omelet with a bran muffin + 1cup of juice

Now, there are some instances where you get some additional leeway, in how long before waking you can eat. If you are purposely & purposefully doing "starved cardio" (*which needs to be done within the first 25-30minutes after rising) then you need to consume your breakfast calories 15-45mins after the workout. The only other instances where this guideline becomes a non-issue is for bloodwork/surgery.

OH! AND DONT FORGET ABOUT THE WATER!! 8-18oz within 40mins of waking!

Thanks Kat, for the suggestion to start at the BEGINNING!!

TRX Basics

So I was asked a few times about #TRXtraining & why I like it/ what it is on my @therealmiamazin Twitterfeed... which lead me to think "hey I should do my FIRST video post about TRX!"

So here are some TRX basics, for those who were interested!
Thank you to Mike & Brandon Cuffe my model & camera man for the Day!!
Thank you to the Mngmt of RIPT gym in Kingston, JA for providing the location.


You can check them all out on Twitter as well @brotherB26 , @cuffestuff , @RIPTgym

*please, please be kind with comments re: editing... my "career" as film editor began last night... *sigh*


Monday, 18 July 2011

So I've Started a BLOG...

My name is Mia,
I'm a CERTIFIED Personal Trainer, Swim Coach, Spinning Instructor, Diet/WeightLoss/Lifestyle Advisor and SELF-PROCLAIMED Foodie.
Many of my friends call me "MiaPaedia" ... why? I know a few things, about a LOT of stuff, and I LOVE to share my Trivia & trivial tips & quips with whomever will listen. Which is why I found myself on Twitter
>> @therealmiamazin <<

"I love your tips & inspiration on Twitter, YOU SHOULD START A BLOG!!"

After hearing this about 257 times... I FINALLY HAVE.

This Blog is a platform to help YOU be the BEST YOU you can be... to Help you BE AMAZING!

My goal is to provide you with Answers. With Information & INSPIRATION to put you on the path to Fitness & Health with posts about Food & Diet (*including some Recipes), Exercise, Videos, & Helpful Links

IF you have any questions... Please contact me - for the basics, leave a comment. For private or more detailed questions, Or for more information on my BODY MORPHOLOGY fitness programs, email me!