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.

Saturday, 31 December 2011


Sorry for the delay....
Meant to post this YESTERDAY for Foodie Friday, but time ran away from me!

Here is the recipe for the pumpkin Chocolate Chip Muffins
*Nearly Paleo, shockingly healthy (*don't tell the kids!)
Recipe makes 16-20 muffins, depending on how full you make them.

  • 2 cups Pureed Pumpkin (*I used canned, organic - but can use fresh - make it SMOOTH)
  • 2 1/2 cup Ezekiel Flour
  • 2 cups Succanat
  • 2/3 cup coconut oil
  • 1/2 gingerale
  • 2 tsps vanilla extract
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/4 tsp salt
  • 1/2 cup dark chocolate chips (*I used organic chips from whole foods)
  • 1 egg (*If you're vegan, can leave this out, but adds a nice weight to the muffins)

  • 2 12-spot Muffin Tins
  • 1 Medium mixing bowl
  • 1 Large mixing bowl
  • 20 unbleached liners

  • Preheat oven to 350deg
  • In Medium mixing bowl combine Pumpkin, coconut oil, gingerale, vanilla extract
  • In Large mixing bowl sift together flour, baking powder, baking soda, salt, nutmeg & cinnamon
  • Whisk dry ingredients into wet ingredients in portions
  • Add Succanat & whisk together
  • Add egg and combine thoroughly
  • Mix in chocolate chips
  • Allow to sit for 30mins
  • Pour batter into Muffin tins - 1/2 to 2/3 full (*these babies RISE!)
  • Bake at 350 for 24-30mins 
*Keep an eye on them, they're ready when a toothpick / skewer can be removed cleanly!

Some Alternatives
To replace the chocolate chips >
  • Dried Blueberries
  • Dried Cranberries
  • Chopped Nuts

To replace the flour >
  • Can use coconut flour (for Paleo) 1:1
  • Can use Designer/Natural Whey (for added protein) - a little off 1:1 (*I usually keep 1/2cup real flour)

Let Me Know what y'all think!!

Goodbye 2011, Hello 2012

Hey all.

Just want to send a THANKS for being involved in making my life a blessing this year!
I have been so fortunate, even with some changes & up/downs - Thankfully, I have grown enough to see the benefit of even the back steps, in order to see the larger picture & plan the next stage in growth.

Hope you will all stay with me, some big changes coming!!

Have a great night, be safe, stay blessed & jump into next year with renewed faith, and energy!!

Love, Mia

Sunday, 25 December 2011

Tis the Season

Just some tips to reduce OD'ing on "Festive Cheer" and to help you get a leg up on those New Year's Fitness goals...

    • Especially if you do BIG FAMILY dinners! Don't skip breakfast to "save up" room (*you will eat more, sure, but the calories aren't roll over, you can only process a said amount at a time, and the rest is STORED)
    • There's no rule that says you HAVE to eat badly over the holidays, CLEAN foods CAN BE (*and usually ARE) VERY delicious!
    • Yes, even during the holidays, it is STILL VERY IMPORTANT (*especially with the additional sugar & fats, you're indulging in)
    • your FITNESS doesn't stop, just because you're off work!
    • Bodyweight, Plyo, Go for a Run, hit the Kinect/PS3/Wii movement games...
    • Protein, Starch, Veggies, Fruit & yes dessert is OK (*all in Moderation!)
    • The illusion of a full plate makes you feel more fulfilled in your amounts.
    • Do a lap for each of the categories (starch, protein, plant) OR combine 1 of each & eat in cycle - its free calorie burning if you have to walk to the food table, and causes you to eat slower & process the food better (if you don't have to get up)
  • WATER (yes, again)
    • another key about water, drink between laps, and after each plate, allowing time for the stomach to register satiety
    • dark greens, deep colored Veg, tomato-based sauces, lean proteins & Fiberous grains/starches are the better bets for the Holiday meals
    • you tend to eat slower, when sitting, and therefore you register that feeling of being full before over-stuffing
    • you're sharing the meal, so take time to enjoy the company around you. Smile & chat between bites & sips. The feeling of emotional satiety also prevents over eating.
    • yes, I know "what a buzkill" (*literally) but keep in mind all that imbibing is merely a liquid meal on TOP of the solids!
    • because of their weight, you typically eat LESS additional calories from solids, over liquids AND a lot of Holiday dessert HAVE a *kick* ...At least in MY family #HeyBlackCake #HeyTortuga)
  • WATER (yes... A-GAIN)
    • with all the alcohol, fat & sugar, don't forget to hydrate to avoid a food & frolic hangover

♥ Mia & Fam

ps - Going to post a yummy Brunch Recipe later. Little treat that my sis & I made for the fam, today!
Lemon Ricotta Pancakes with Maple Butter, Lemon Curd & Fresh Berries!

Friday, 23 December 2011



Since it's the season for Semite Swag... I'm throwing down this *nearly-paleo but probably not actually Kosher* Latke Recipe!

Mia's Fit-Shiksa Yam & Turnip Latkes
  • 1 1/4 cups ezekiel flour
  • 4 to 6 tbsp. finely ground almonds (*if you're allergic to nuts, use more ezekial flour & skip this!)
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon kosher salt
  • Dash of cracked black pepper
  • 1 onion, peeled
  • 4 large eggs, separated
  • 2 medium-size white yams (*the savory kind)
  • 2 large turnips
  • Coconut oil for frying
Optional Ingredients
  • 1/4 cup fresh parsley finely chopped (optional - i like the green bits)
  • Paprika to taste (*also, your choice between hot/sweet/smoked)
  • Garlic powder to taste
  • Applesauce, preferably homemade, for serving
  • Sour cream, for serving (*If you're not paleo)
SideNote :: If you are paleo - can make horseradish/coconut cream sauce (*see below)

  • Box grater or Food processor with grater blade
  • 3 small bowls, 1 large bowl
  • Large Skillet (*i LOVE a cast-iron bad boy for this!)

Method - Preparation
  • Mix the dry ingredients & parsley in a small bowl. Set aside.
  • Peel tubers set aside.
  • Grate the onion on a box grater into a large bowl. Set aside. *pro-tip: light a match, the sulphur will stop tears
  • Beat the egg whites until stiff peaks form.
  • Lightly beat egg yolks.
  • Grate tubers on the shredding side of the box grater into the large bowl with the onion.
  • Picking up handfuls, i use cheese cloths, squeeze out ALL the liquid from the tuber mixture (*into sink, NOT bowl)
  • Return drained shreds to the bowl.
  • Mix in the egg yolks, Stir in the dry ingredients & parsley, and Fold in the egg whites.

Method - Cooking
  • In large skillet, heat 1/4 inch oil to 375 degrees (*light smoke)
  • Spoon a heaping tablespoon of potato mixture into hot oil, flattening with back of wet spoon
  • Fry on each side till golden brown and cooked through.
  • Drain on brown-paper bag

Horseradish Coconut Cream Sauce
  • zest of one lemon
  • juice of one lemon
  • 1/4 cup coconut cream concentrate
  • 1/4 cup coconut milk
  • 2TBsp + 1TBsp SPICY prepared horseradish (*can also grate your own & soak in 2TBsp white vinegar overnight)
  • 2tsp dried dill

  • small sautee pan

  • Heat small sautee pan over medium heat
  • Add lemon zest, lemon juice, coconut cream and coconut milk, and bring liquid to a low boil
  • lower heat & add 2TBsp horseradish
  • allow to reduce
  • remove from heat, allow to cool, stir in remaining horseradish & dill

Sidenote :: I like to prepare it in advance, and refridgerate over night.
2 reasons: 1) I like it a cooled temp, for dipping; 2) it thickens closer to sour cream texture

L'Chaiam! Enjoy :)

Wednesday, 21 December 2011

Workout Wednesday

My video for my new Hip Sled weights... I think I have to do it again & go heavier!

9 + 9 plates (45lbs each = 810lbs + sled weight, which I believe is 90lbs, so it's "about" 900lbs press) for 9 clean reps (*assisted on the 10th) - sadly the vid cuts as I'm lowering on my 9th rep *sigh*

But I'ma get my weight up AGAIN & put it up here by 2012

*Enjoy >>> Leg Press - Hip Sled 18plates

Monday, 19 December 2011

Music Monday

Since I haven't Posted any tunes in a while...

My most recent acquisitions...
aka: I don't know why I need 20GB when I only listen to this handful of songs on repeat...

aka: My Most "Overplayed" Songs

  • Florence And The Machine - Take Care (Drake Cover)
  • Kirko Bangz - Drank In My Cup
  • French Montana - Shot Caller (Remix) (feat. Diddy & Rick Ross)
  • Ace Hood ft. 2 Chainz - Luv Her
  • Slim Thug, Paul Wall - Creepin
  • Wale & Rick Ross - Ambition
  • Common - Celebrate
  • Drake & Rick Ross - Lord Knows
  • Jeezy ft. Trick Daddy - All We Do
  • Kirko Bangz - Play Me
  • Summer Leather Vest - What Yo Name Is
  • Katy Perry ft. BOB - The One that Got Away
  • David Guetta & Sia - Titanium
  • Lights - Flux and Flow
  • Skrillex - First of the Year
  • Afrojack & Sidney Samson - I'll Be There (Marzie Remix)
  • Steve Aoki & Rivers Cuomo - Earthquakey People (The Sequel) (Original Mix)
  • Beck - How Come you Never Go there (Feist cover)
These are the In-the-Gym, In-the-Car, In-my-Head list... not any particular order/fluidity

Hope you Like 'em!
Mia - xo

Motivation Monday

Since we're coming into the New Year...

and the Resolution Rush is about to overtake us, I have been meditating a LOT on why it is that people always need a Waiting period before making a change. I suppose it is FEAR, partially. And, LAZINESS. Human traits, conquerable, but only when you realise that limits and deadlines are SELF-IMPOSED.

Here are a couple quotes that I found resonated LOUDLY with me >>

“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
- Mark Victor Hansen


“Success is not final, failure is not fatal: it is the courage to continue that counts.”
- Winston Churchill

A quick vid for FITMAS...

For those of you who were asking via Twitter / Email >>

I can post a few vids for what the exercises are for Fitmas, just let me know which ones sounded confusing!

Here's the demo of proper/improper crunch position

- Mia xo

Meatless Monday

So I saw on my Twitter Lines, that it's Meatless Monday & I realised that I haven't posted a recipe, at least not a Vegan/Vegetarian one, in a while...

Here is one of my FAVE DimSum dishes "Turnip Cake" (*or Daikon Cake, if you prefer to use that)
also known as Long Bok Gaw or Daikon Mochi - they're usually eaten on Chinese New Year, which is when I first had it... and normally it has Chinese Bacon or sausage in it, or even dried Shrimp, but my friend's mom doesn't eat meat, so she made it without.

Vegan Long Bok Gaw

This amount of batter will make a square cake that yields about 48 little cakes.
Each. about 50-60 calories depending on how much oil you use to fry them in.

  • 4 dried shiitake mushrooms
  • 200g / 7oz (about 1 1/4 cups) rice flour
  • 200g / 7oz (about 1 1/4 cups) sweet or glutionous rice flour or mochiko
  • 1 small to medium daikon (mouli) radish, yielding about 4 cups (880ml) shredded
  • 1 Medium carrot, shredded
  • 1 cup boiled edamame (beans only)
  • 3 tablespoons white miso
  • 1 tablespoon soy sauce
  • 1 cup drained canned white or cannellini beans
  • 1 1/2 cups chopped green onions
  • 1/4 cup finely chopped cilantro (fresh coriander) leaves (optional)
  • 1 Tbs. sesame oil
  • Vegetable or olive oil for frying the little cakes
  • Additional soy sauce or hoisin sauce, optional

  • A frying pan, with fitting lid
  • Suggested: Food Processor

Prep. Method
  • Soak the shiitake mushrooms in enough warm water to cover, until they are softened.(I just put them overnight in the refrigerator in cold water.)
  • Combine the rice flours in a bowl.Peel the daikon radish and shred them with the fine shredder attachment of a food processor, or by hand with a grater.(You should end up with around 4 cups)
  • Squeeze out by hand (use cheese cloth) and reserve the liquid
  • Shred the carrot & Chop up the green onion and coriander finely.
  • Drain and squeeze out the shiitake mushrooms and reserve the soaking liquid.
  • Take the stems off the shiitake mushrooms and slice thinly.
  • Heat up a wok or frying pan with the sesame oil, and briefly stir fry the vegetables (except the daikon), white beans and edamame until it’s all coated with the oil (you can add some red chili pepper flakes or fine chopped fresh chilli if you want spice)
  • Add the soy sauce, stir around a bit and take them off the heat
  • Dissolve the miso in the mushroom soaking liquid.
  • Stir the daikon into the rice flours & Add the mushroom soaking liquid with the dissolved miso.
  • Add the sautéed vegetables.
  • Slowly add the reserved daikon liquid until the batter is like a very thick pancake batter (*shouldn't be runny at all)

Cooking Method - Quick Version
  • Heat an oiled frying pan to Medium/High (until you see some light smoking)
  • Portion out & drop 1-1.5tablespoons of the batter onto the pan & lower the heat to low
  • Cover with Lid & steam-fry until the bottoms are a golden brown
  • Flip & steam-fry until both sides are browned
*Takes about 5-7mins per side

Typically, you would portion it out, set it into a mold, steam for 1hour, refridgerate overnight (to set glutens) and THEN fry when ready... but I am FAR too lazy, for that... so I asked for a faster way to prepare it & as I am not Chinese, the fact that they aren't perfectly square/equally portioned for division during New Year's dinner doesn't bother me ONE BIT! :)

Hope you like it! It's a "cake" but not a dessert, it's a glutenous side dish.


Wednesday, 14 December 2011

Workout Wednesday - Videos

Some Video treats for y'all!

Hey guys,

Here are a couple vids with two of my faves.

From Nov 18, with @personalvictory - Some fun with the ViPR! Taking PushUps & Planks up a notch!

ViPR Pull-Through PushUps with Plank Hold

From Last week, with @jah_lyon - a KILLER tricep/core move!

Weighted Sphinx raises (aka: Plank position tricep press-ups)

Enjoy 'em! Try 'em!

Workout Wednesday: DOMS

DOMS – Delayed Onset of Muscle Soreness – is pain in worked muscle groups, which occur 24-48 (sometimes up to 72) hours after exercise.

First described in 1902 by Theodore Hough, DOMS was "fundamentally the result of ruptures within the muscle". Subsequent studies show that it is not ruptures throughout entire muscle fibers, but micro-tears across fibers. [6]

Also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or extremely strenuous exercise. [1] It is caused by eccentric (muscle-lengthening) exercise. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated. [3] It is one symptom of exercise-induced muscle damage, the other being acute muscle soreness, which appears during and immediately after exercise.

If training progresses too quickly, excessive tearing can occur, resulting in DOMS. If you start a sport or exercise which your body is not accustomed to, DOMS can occur for the first few sessions. This is one of the reasons why training should start very lightly and progress gradually.

Many fitness experts recommend that both novice and expert athletes follow the “ten percent rule”, which sets a limit on increases in weekly training. This guideline simply states that you should increase your activity no more than 10 percent per week. That includes distance, intensity, weight lifted and time of exercise. For new exercisers/beginner lifters, 5% may be more appropriate.

What has been observed to accompany soreness are micro-tears of myofilaments, especially at the Z-disc, as well as damage to the muscle's connective tissue. Tissue damage may relate most directly to soreness, as it may increase the mechanical sensitivity of the muscle pain receptors (nocioceptors), and cause pain when touched, or with stretching, due to the delay in the inflammatory response. [1]

(*side-note: the relationship between damage, inflammation and soreness is not yet completely understood.)

Inflammation is your body's response to injury and helps to start the process of repair and recovery. And one of the steps in this process is an increase in the production of immune cells, which reach a peak 24-48 hours after exercise. These cells then produce chemical substances that make the pain receptors responsible for the transmission of dull, aching pain signals – group IV – more sensitive. Whenever you move, these pain receptors are stimulated. Because they're far more sensitive to pain than normal, you end up feeling sore. [5]

Muscle ache and tightness often resulting in a decreased range of motion. Any discomfort should start to ease within 3 days post-exercise & return to normal within a week. If your symptoms persist, it is definitely worth visiting your Doctor, to check for injury.

Preventing DOMS
  • The best way of treating DOMS, is by preventing it!
  • Always perform a warm-up prior to any high intensity exercise.
  • Always cool-down and stretch following exercise.
  • When starting a new activity, do little and often to allow your muscles to become accustomed to these new strains.
  • Whether you are a regular exerciser or a beginner, build-up gradually and allow your body time to recover in between sessions.
Treatment of DOMS
  • Time - allow the muscles to heal without over stressing them again - wait at least a week and until all symptoms have cleared before performing the same exercise again.
  • Massage may help reduce the effects.
  • Very light, preferably non weight bearing aerobic exercise and stretching may also be beneficial to improve the blood flow, warm the muscles and improve range of motion.
  • Hydrotherapy and spa baths my help reduce the effects of DOMS.
  • Alternating hot and cold (ice) baths - although there is no scientific proof that this is effective it is often used by professional athletes who believe it to be beneficial. 
Author's Note: from my readings > No ONE method has been shown to significantly speed the recovery from delayed onset muscle soreness.

Massage has shown varying results that may be attributed to the time of massage application and the type of massage technique used. It can reduce the discomfort associated with DOMS and perhaps even swelling, but does not seem to affect muscle function. Cryotherapy (ice baths or ice packs), stretching, homeopathy, ultrasound and electrical current modalities [2] have demonstrated no effect in clinical trials on the alleviation of muscle soreness or other DOMS related effects. You can also use Vitamin C, but beware over-dosing on ascorbic acid can have detrimental health effects.

ALWAYS make sure to get a good warm-up in before all workouts, but especially for heavy lifting. And, essentially, R.I.C.E (*Rest, Ice, Compression & Elevation) a good plan (*well, the compression can be painful... but you can compress, during activity/exercise within the DOMS timeframe - elastic "Tensor" bandages, e.g.) [7]

Sports Massage or a Foam Roller may help. Light yoga or stretching, swimming or pilates to regain range of motion.  In extreme cases, Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won't actually speed healing. Be careful, however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended.

Hope this shines some light on those “GAAAH IM TOO STIFF I CANT MOVE” days, after an EPIC Dumb-Hard workout!

Train Dillegently,

Ps – I LOVE those days :)

^1 Armstrong RB. Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med Sci Sports Exerc. 1984 Dec;16(6):529-38

^2 Cheung K, Hume P, Maxwell L Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003;33(2):145-64

^3 Thompson D, Bailey DM, Hill J, Hurst T, Powell JR, Williams C. Prolonged vitamin C supplementation and recovery from eccentric exercise. Eur J Appl Physiol. 2004 Jun;92(1-2):133-8. Epub

^4 Stauber, W.T., Clarkson, P.M., Fritz, V.K., & Evans, W.J. (1990). Extracellular matrix disruption and pain after eccentric muscle action. Journal of Applied Physiology, 69, 868-874

^5 Nosaka, Ken (2008). "Muscle Soreness and Damage and the Repeated-Bout Effect". In Tiidus, Peter M. Skeletal muscle damage and repair. Human Kinetics. pp. 59–76

^6 via: Wikipedia - Hough, Theodore (1902). "Ergographic studies in muscular soreness". American Journal of Physiology 1902 (7): 76–92.

^7 Link >> http://jp.physoc.org/cgi/ijlink?linkType=PDF&journalCode=ajplegacy&resid=7/1/76

^8 NSCA: Essentials of Strength Training & Conditioning 3rd Ed., pp. 380, 408-409

^9 Mitcheli, Lyle J. (1995). "The Sports Medicine Bible" p. 46-48, 50

Tuesday, 13 December 2011

12 Days of FITMAS

Part Deux

Just a few tips to keep FIT through the Holiday Season as youre bombarded with goodies, parties, food, liquor & All-Around Fitness-sabotaging treats & follies!!


11. If you aren't bringing food to the Christmas parties, you're STUCK with what's served, but you CAN eat a CLEAN meal BEFORE & then you're lest tempted to BINGE at the party.

10. You DON'T have to drink at EVERY Christmas party! Liquor or Dessert... CHOOSE ONE as your cheat.

9. With the Additional Calories, Less sleep and more temptation around the Holiday season, it's even MORE important to STICK TO YOUR WORKOUTS! 30mins (minimum) FOCUSED, PURPOSEFUL MOVEMENT 3-6x/week

8. Give the GIFT of HEALTH: Why not give your "Secret Santa" Something that will help their HEALTH or FITNESS goals

7. Portions Portions PORTIONS! If you want to eat EVERYTHING, have less than a "True Serving" of each! Spread your calories out so you get to enjoy all the goodies, but your caloric intakes don't go through the roof!


5. DRINK YOUR WATER! (*yes... I'm saying it AGAIN!) For Most of us its Winter, we need the additional hydration, because you may not realise you're dehydrated, since you aren't sweating. Also, it will help push out some of the Less-than-Nice Food choices you may have been making.

4. Pick your battles. Love chocolates? Skip the Cookies. Love Egg Nog? Skip the Vino.

3. Go POT LUCK instead of Catering. I know, I know, scary to HOPE your co-workers can cook. But at least you know ONE dish will be FRIENDLY! (*Even if it's ONLY Yours)

2. Get your workouts in IN THE MORNING. We all know those "after work parties" are GREAT EXCUSES not to get your post-work pump in... oh wait THEY AREN'T!!! Do it before work and it's DONE!

1. WHY WAIT?! Forget a NEW YEAR'S RESOLUTION! Stage an END OF YEAR REVOLUTION!! Get ready for 2012 starting NOW!


So it's December 13th which means we're TWELVE days away from CHRISTMAS!!!

So I've devised a little "TWELVE DAYS OF FITMAS" challenge for everyone!
(*Be advised: it is INTENSE! But. it's based off of YOUR best efforts, so it's doable by ANYONE!)

  • On the First Day of Fitmas my TRAINER gave to ME: 1mile at my fastest pace.
  • On the Second Day of Fitmas my TRAINER gave to ME: 2x Max PushUps & 1mile at my fastest pace
  • On the Third Day of Fitmas my TRAINER gave to ME: 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Fourth Day of Fitmas my TRAINER gave to ME: 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Fifth Day of Fitmas my TRAINER gave to ME: 5x 20 SumoSquats, 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Sixth Day of Fitmas my TRAINER gave to ME: 6x 30Crunches, 5x 20 SumoSquats, 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Seventh Day of Fitmas my TRAINER gave to ME: 7x 20 MountainClimber, 6x 30Crunches, 5x 20 SumoSquats, 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Eighth Day of Fitmas my TRAINER gave to ME: 8x 25JumpingJacks, 7x 20 MountainClimber, 6x 30Crunches, 5x 20 SumoSquats, 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Ninth Day of Fitmas my TRAINER gave to ME: 9x 20 Scissors, 8x 25JumpingJacks, 7x 20 MountainClimber, 6x 30Crunches, 5x 20 SumoSquats, 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Tenth Day of Fitmas my TRAINER gave to ME: 10x 5-Burpees, 9x 20 Scissors, 8x 25JumpingJacks, 7x 20 MountainClimber, 6x 30Crunches, 5x 20 SumoSquats, 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the Eleventh Day of Fitmas my TRAINER gave to ME: 11 Hindu PushUps, 10x 5-Burpees, 9x 20 Scissors, 8x 25JumpingJacks, 7x 20 MountainClimber, 6x 30Crunches, 5x 20 SumoSquats, 4x 30 Switch LungeHops, 3x MaxDips, 2x Max PushUps & 1mile at my fastest pace
  • On the TWELFTH Day of Fitmas my TRAINER gave to ME: A DAY OF REST WITH THE FAMILY!
For the first 11days, you have the option of doing it Stacked by Rounds (i.e. 1 round of EACH, until all is complete) OR Knock off each challenge item one by one (i.e. All rounds of one, and so on & so on) & I recommend no more than 30sec recovery between rounds, no more than 2mins rest between items.

The LAST DAY should take 30-45MAX, and the length of time will depend on your speed in the mile & how fast your pace is for the plyo components.

Are you up for the 12 DAYS OF FITMAS CHALLENGE!? Record your daily results & you can send them to me via EMAIL

NOTE: Today is the FIRST DAY > Fastest pace for 1 mile!



Sorry for the delays, yall! I've been trying to get my website off the ground & there were some hardware problems in the middle of it all *Le Ploof*

Anywho... ALL IS RIGHT IN THE WORLD, again :)

Things will be up & coming and popping up more intermittently, as per usual