THIS IS MY LAST BLOG POST...

...at THIS address!

Check out more great posts at http://bodymorphology.wordpress.com/

And feel free to email any blog topics you'd like to see at bodymorphology@gmail.com

THANKS FOR READING!!

<3 -="-" mia="mia" p="p" xo="xo">

The WBFFs are HERE!!

Well... not HERE but in town, this week!

Its in Mississauga, August 25th & 26th, to be exact!

Take a LOOK at the best in figure/bikini/bodybuilding/fitness! Up close and personal!http://wbffshows.com/events/2012-wbff-world-championship/

I'll be there!

xo - Mia

Motivation Monday

Even Though it's MONDAY...

Just some more #WINSpiration >>

http://www.youtube.com/watch?v=7NsCLrcPl88

"Maybe it's my fault. Maybe I lead you to believe it was easy [...] that my game was built on flash & not FIRE. Maybe it's my fault that you didn't see that failure gave me strength; that my pain was my motivation. Maybe I lead you to believe that [my skills were] a God-given gift and not something I worked on every single day of my life. Maybe I destroyed the game. or MAYBE you're just making excuses." - Become Legendary - Michael Jordan

S/O to @shead202 for the clip!

#BeAmazing, Today & Everyday!

Mia

CanFitPro Fitness & Wellness Consumer Trade Show

Hey All,

Normally this post would be about my "SOMETHING NEW" for the week, but, this Weds I was helping out a friend with an event, and therefore hadn't the chance to try any newness.

That being said, this weekend - Thurs thru Sunday - I'm volunteering at the CanFitPro Consumer Fitness & Wellness SuperShow

Feel free to stop through and see all the great fitness & health presenters, workshops, classes and kiosks! Great discounts on equipment, gear, snacks and swag, and TONS of invaluable information available about ALL facets of health, wellness and fitness!

I will be blogging about my experiences at the conference/convention, next week

Cheers,

xo - Mia

Workout Wednesday! > Move YOUR Weight!

Want to know the SECRET to making your workout programs WORK?

ADD SOME BODYWEIGHT EXERCISES!
Although underrated, it is VERY possible to get positive changes by doing bodyweight exercises.

In fact, it's the kind of program with which one can get incredible fat burning and muscle toning results.

Here are a few reasons why Bodyweight Workouts can be GREAT.

• FIRST
• They allow you to train under any circumstances, you don’t need any kind of gym equipment and you don’t need to head to the gym.
• No matter where you are, once there is SOME space, you can always rely on using your body to build strength and muscle.
• SECOND
• Bodyweight exercises are very good at burning fat. Since you don't have the added resistance, the exercises are typically performed at a higher intensity.
• The higher the intensity, the more calories that will be burned throughout the workout, which in turn leads to more fat burned.
• Those who typically rely on weights in their workouts may not be used to using their body as resistance.
• For this reason, they will be challenged by these exercises, resulting not only in an additional increase in intensity output, but in strength gain as well, and possibly an increase in muscle mass.
• THIRD
• They are great to add at the END of a workout week, when you've already hit all the major muscle groups and want a good full-body pump.
• You can use them to transition through a plateau, or to break up high-volume periods in a program, versus a true "rest week".
• Many athletes use this in their pre-season to in-season transition. They are also great for warm-up & warm-down sets during a workout.
• FOURTH
• Using only the body is helpful in building and improving Functional strength.
• Which in turn, can lead to enhanced performance across daily life movements, as well as sport-specific skills.
• While standard exercises can help you build strength, they do not build strength that you can utilize as well.

Some of my FAVORITE go-to's  >>

Warm-Up with

• Skipping Rope (*without the rope)
• Butt Kicks & High Knee Jog
• Jumping Jacks

For the Upper Body

• Push-Ups - Lots of options here!
• Dips (*ok, you WILL need a ledge of a chair or bathtub, or bench)
• Pull-Ups (*if you have access to a high ledge, or bar)

For the Lower Body

• Squats - SO MANY VARIATIONS for this one! Wide, Close, Jacks, Jump, Depth/Direction changes
• Lunges - Change depth, change direction, Change Speed, make them Plyometric!
• Calf raises - for an advanced/plyo move, try Wall Taps!
• Tail-anchored (*booty on the wall) Waist Hinges ~ aka: "good mornings"

For the Core

• Not only do PushUps, PullUps, Squats and Skipping work the core.

For "Abs dominant" exercises. you can stay standing & try these:

• Slow kicks - kick up *pause* and slow drop using the abs to keep the leg up
• Cross body toe-grabs - like the above but across the body
• Y-hold side bends - try to bend as low as you can contracting the abs to keep the back safe

OR get on the ground.

• Planks - standard, low, sides, add kicks, add jacks legs, raise an arm.
• Mountain Climbers (*plank runs)
• Seated bicycles, or leg raises
• Laying down cross body snaps

OK THAT WAS A LOT!!
You've got all the weapons you need, now FIGHT! erm.. FIT... erm... NOW GO!

xo - Mia

Montivation Monday :: WINSpiration!

Here's a Little bit of Motivation Monday :)

Here is my Mantra, my WINSpiration :: Be AMAZING
Simple, right?

Let me break it down...

Dream fearlessly. Think positively. Speak responsibly. Work purposefully. Act impeccably. Eat intelligently. Train diligently. Live freely. Pray faithfully. Love deeply.

And if you still don't QUITE grasp what each of these facets of "Being AMAZING" mean...

Here are Some other people, who's words offer prose-like elaboration.

"All your Dreams can come true, if you have the Courage to pursue them" - Walt Disney #DreamFearlessly

"Positive Anything is better than Negative nothing" - Elbert Hubbard
#ThinkPositively

"The superior man acts before he speaks, and speaks according to his actions" - Confucious
#SpeakResponsibly

"Concentrate all thought on the work at hand. The Sun's rays do not burn until brought to a single focus" - Alexander Graham Bell
#WorkPurposefully

"If your morality is impeccable, then so shall I be inspired by you" - Yajur Veda
#ActImpeccably

"To eat is a necessity, but to Eat Intelligently is an Art." - Francois deLe Rochefoucauld
#EatIntelligently

"To be successful you must dedicate yourself 100%" - Arnold Schwarzenegger
#TrainDiligently

"To be free is not merely to cast off one's chains, but to live in a way that respects & enhances the freedom of others." - Nelson Mandela
#LiveFreely

"Seek His will in all you do and he will show you which path to take" - Prov 3:6
#PrayFaithfully

"To love deeply in one direction makes us more loving in all others" - AnneSophie Swetchine
#LoveDeeply

BE AMAZING

Feel free to adopt it and apply it!
I feel it will help me change the world :)

xo -Mia

Something New : Luna & Larry's CBDC

Happy Friday everyone!

This is the second week of my SOMETHING NEW series.

Originally I had planned to write a short blog on the intro to Hatha-Flow Yoga Class that my ACES and I took at YogaTree Midtown (their Yonge/Eglinton Location), but, as I am adding my 2cents to the Team Recap blog on http://2tbfitness.com/2012/08/10/aces-fit-link/ I thought to myself... HEY, HOMEY... Why not write about some other thing New? And, I said to myself, I said... YEAH, But WHAT?!  And as I walked into my house, I remembered that I had bought something New earlier this week!

So... without too much further ado I present to you my Testing and Review of

Luna and Larry's Dark Chocolate Coconut Bliss.

Now, I know what you're thinking "OMG Mia has lost it, she's sampling ICE CREAM?!"

But there's a method to the madness. I swear! Anyone who knows me, knows I'm a frozen treat FIEND! Especially Ice Cream. This one is SPECIAL. Not ONLY is it Soy & Dairy Free, Completely Vegan and Certified Fair Trade, BUT it's HELLA YUMMY!

I only had 2 TBSP - I told you, method & tasting - no bingeing here!

As you'd expect, the "too good to be good for you" is too good to be true, and it STILL packs a worthy 220cals per half cup, but it's only 15g of Sugar and it's from pure Agave Syrup, and fresh pressed Coconut Milk. It's alkali pressed FT Cocoa, and with just a touch of FT Vanilla, it still has a little, and may I say, pleasent Coconut undernote.

If you're jonesing and MUST have some dessert, I would definitely recommend this one. Beyond the "feel good" fair trade/organic & renewable sources, it's feel good for the waistline, too. It carries a few grams less fat (but "better" fat), and much less sugar (again, from cleaner sweetener sources) than ANY "real" ice cream. Additional plus side: it takes the edge off WAY BETTER than any "diet" or low-fat fix brand, I've tried to date.

This is the only flavor I've tried, yet, but there are TONS!

PLEASE ENJOY RESPONSIBLY! - oops! Another slogan infringement, but definitely applies!

xo - Mia

UNDER ARMOUR Product Review !!!

I've had the opportunity to test out the New UNDER ARMOUR WOMEN : ARMOUR BRA

Can I start by saying it's wonderful to find a SPORTSbra for MY actual bra-size that doesn't involve white or taupe, irritating underwire, or a Department store!?

I love the fact that the sizes are color specific, so you never accidentally grab the wrong size in a rush (*we've ALL been there!), and you only have to worry about picking the right measurement. Yes, you get it in your ACTUAL BRA SIZE (*get measured, trust me, 85% of women are wearing the WRONG SIZE!)

About the Armour Bra (Straight from the UA:Women Info-Booklet) >>

• Bonded seams eliminate painful rubbing and chafing
• Removable, molded cups deliver modesty, support, and a streamlined silhouette
• Straps built with UA’s SuperStretch technology that eliminates digging
• Ultra-soft, sturdy fabric feels smooth and comfortable against your skin
• Signature UA Compression fabric lets you concentrate on your moves, not what’s moving
• Next generation power sling construction cradles for superior support that stays put

Being in the more-endowed half of the female population, I've bounced (*pun!) NATURALLY between a C and D (*& DD at my heaviest!)  It was nice to have a bra that was not only VERY comfortable, but also extremely supportive, without wires! Even the clasps in the back are stitched in to avoid skin contact/rubbing, during intense workouts.

I used the bra for different kinds of workouts: Weight Lifting, Running, Plyometric/Interval Circuits and Yoga. She was a dream across the board! She was sturdy and shape-holding during my lifts, and during Yoga I didn't feel as though my movement was being constricted. Through the run & plyo/intervals my girls were cradled ~ they were lovingly held safely and happily to prevent excess movement (*think BOINGY BOINGY BOINGY for the some of the other guys' bras!).

The Bra really keeps the ladies in CHECK and unlike some other brands, there was no underarm burns, no strap-trapping (*aka: straps digging into the neck/shoulder) and no rib-rubbing from trying to compress the girls to suffocation!  True to word, UA's Moisture Transport System kept sweat away from my body as my temperature started to rise, and the mesh venting down the back was ideal for enhanced breathability.

After four or five washes, and as I lost a little weight (I'm down 18lbs in last month) it's a little bit looser, BUT still a great fit and holding up (*pun #2) very well! But what I LOVE about the Under Armour brand >> Their satisfaction guarantee! If you're not 100% satisfied with your gear, return it for a full refund. Anytime. Any Reason. Guaranteed.

Although it is a little bit pricey (*about $60 CAD/USD) the BEST bra's are WORTH IT (in any brand) and I definitely recommend it! Especially for my ladies who are bigger than an A or B (*no shots, but y'all little bitties, just can not understand how PAINFUL fitness can be, for the bigger girls!)you'll definitely want to get your girls in to one of these Under Armour bras.

Looking forward to more from UnderArmour and their ladies' line!
Follow them on Twitter at @uawomen

Take a Look at THIS !

Hey all,

I'm also blogging with my ACES on our upcoming site http://2tbfitness.com
Check out my blog from TODAY!

http://2tbfitness.com/2012/08/07/lazy-monday/


Enjoy!

xo - Mia

Motivation Monday

A Little bit of Inspiration, and FAITH.

"You’re braver than you believe, and stronger than you seem, and
smarter than you think"
- A.A Milne


When you lose your faith in you, just keep your faith in Him. Through God, (*whomever that is, or whatever that means to YOU) all things can be achieved. Pray not for an easy end, but for clarity of course & lightness of step. Pray not for removal of your load, but for bredth of back & strength
of resolve.

You already know what you need to do, just take a moment &
remind yourself that you are already blessed.  Focus your fears on Him & quiet all the doubt & confusion blocking your clarity of thought.

You CAN & will be OK.

This too shall pass.

Remember that no matter what you encounter, or what you see as
failures, be still & know that you are perfect & loved as you are.

And never EVER forget to BREATHE.

Be Still and KNOW that you are LOVED, Blessed and Highly Favored!

xo - Mia

Something NEW : BARREWORKS !

Hey all!

As you know I am all about FITNESS, and although I LOVE being in the gym & grinding it out with the weights & plyometrics, I'm always open to trying out new & different ways to get my calorie burn.  How else can I recommend (or warn against) my clients/friends/family trying stuff?

This week I tried out a BARREWORKS class with my ACES & my sister (*see her thoughts on the class HERE) at BarreWorks Toronto.

Walking into the studio you're greeted by smiling faces, bright high-ceiling spacious rooms and a gentle calm, while they ask that you remove your shoes. As the classes are done in bare feet (*or grip socks), it's nice to keep clean floors. Another nice plus, they sell their own snack bars, and they have the most amazing & Uber-green water filter unit, that shows you the number of plastic bottles they've conserved since Opening, which kinda makes you feel GOOD while you Hydrate. *smile*

Let me preface my review with the fact that based on the name & the picture on the card, I was REALLY expecting it to be dance based, more like standing Yoga. Slow & graceful, which I typically do NOT prescribe to where MY fitness is concerned, as I bore easily.

That being said, the class was AMAZING! We did the beginner class, and we were sweating up a STORM! Not only because the room was (comfortably) warm, and the class was full (about 15 girls) BUT because it was more like a Ballet-infused BOOTCAMP, than a "dance class".

Resistance bands, and weighted hand-balls gave us the restistance element, and the barre and a mat gave us options on the moves, using a LOT of core strength to hold the levels while doing the moves. You definitely get a GREAT burn through the legs, but with the Push-Ups and bands thrown in, even your arms & upper body get ROCKED!

Our instructor, Lina, was a spicy little Brasilian with a TON of energy! She made sure nobody stopped moving, and came around to make sure our form was on point. (*does that count as a pun, if I don't type it as "en pointe"? I digress...)

What I appreciated was the variations in pace & the ability to modify, up or down, for ANY fitness level.  Lina showed the class options on how to take moves from the standard to a little easier, if needed, the bands and balls had 3 weight options (*by color) and for those in the class a little stronger (*ok, just me... but I'm more jacked than the average yoga/ballet/pilates-er) we were able to double up the bands or weighted-balls to up the challenge.

Here in Toronto (*follow them on Twitter), they're located at Queen Street W, just west of Bathurst. near the Teaopia. Newbies can try it for the super sweet price of $10 for the first class.

I definitely recommend it! See if it's in your city and TRY IT OUT!

Medal-worthy Abs

Want the midsection of the world's top Summer Olympians?

First, and I've said it a million times before, EAT CLEAN & DRINK YOUR WATER!
Second, train your abdominals like they do! 

Here are the ways some of the worlds top male & female Elite athletes, get RIPPED.

The secret to American Swimmer Ryan Lochte's sexy six-pack?
He claims the secret to great abs: "whatever you do, make them BURN." Crunches, Leg Raises, Scissor Kicks, and weighted abs work are all killer moves for a strong core, which is KEY to fast swimming. All the power in your stroke starts from the core. His personal secret weapon? Underwater Dolphin Kicks. Off the block & after every turn, this move is key to moving the body forward without the top-water drag. Another plus, of dolphin kick? KILLER ABS.

Try this BEGINNER in-pool core-based workout:

• 2 laps (50m) Freestyle (*front crawl stroke)
• 1 lap Dolphin kick on your back
• 2 laps (50m) Freestyle
• 1 lap Dolphin kick on your Right side
• 2 laps (50m) Freestyle
• 1 lap Dolphin kick on your Left Side
• 2 laps (50m) Freestyle
• 1 lap Dolphin Kick on your front - start underwater, come up to breathe, return underwater.

BONUS:
If you've got the in-water fitness, repeat it 2-4x
If you're an advanced swimmer, throw this in the middle of any in-water endurance/strength workout & do the swim laps one stroke per round


Want to be Bikini-ready year round like Brasil's Beach Volleyball team?
Beach Volleyball Ladies not only have kick-ass BOOTY, but great ABS too! How? Simple... the key moves for BOTH are SQUATS (you had to see that one coming) and Leap Frogs!
Volleyball players spend a LOT of time in a midsquat to squat position, and doing Jump squats to build power for their strikes. In order to hit those high jumps and faster direction-changing dives, they need strong legs, glutes and core!

Try this Lower body blasting combo:

• 25 Bodyweight Deep Wide-stance Squat
• Go as low as you can with good form: shoulders over the midthigh, chest up, knees behind the toes & spine straight not hunched
• 25 LeapFrogs
• Start in squat position, arms down by your sides. Swing the arms up overhead creating momentum as you jump for height. Land in Squat position.
• 25 (per side) Squat to Curtsey Lunge.
• Get in a Close-stance squat, as you stand take your right leg behind your left leg in a curtsey manoeuver. Repeat for other side.
• 25 Wide Knee Crunches
• Lay on your back, feet on floor - knees bent to 90degrees, legs wide - hands on ears, elbows wide. Bring your knees to your elbows as you contract your abs in a crunch.

Try these out & "get the London Look" (*yes, I totally infringed from Rimmel... please don't tell them!)

xo - Mia

WEEK 3 - better late than never!

WEEK THREE
glad i had 'em posted as faves on Twitter!!

• Jan 16
• 50 Crawl PushUps
• 150 Back&forth Leap frogs
• 100 Cross-body toe touch
• 1arm/1leg ipsolateral (opposite-sided) jack knife
• 50 Star-pop burpees
• As you hop up spread arms/legs into X-position (head is 5th point of star)
• Jan 17
• 50 Pike PushUps
• 50 Seated V-Ups (like a seated snap - for Abs
• 50 Hands-down Pike Hops
• Jan 18
• 100 Plank SkiHops (50/side)
• 50 Spiderman PushUps (25/side)
• 200 side2side lunges (L&R =1)
• 200 Air Squats
• 50 Seated Legs wheels (25fwd/25bk)
• Jan 19
• 100PushUps
• 100 A2G squats
• 100 dips
• 100 (2:1) 45°Lunges
• 100 Leg Drops (lying on back, abs)
• Jan 20
• 400BicycleCrunch(2:1)
• 300Squats
• 200Lunges(2:1)
• 100PlankPikes (flat to invert-V/DwnwdDog)
• Jan 21
• 500 jumping jacks
• 50 Push & Pop-Ups
• 250 Overhead Press sitUps
• 80 Dips with Kicks
• Jan 22
• 50 Half-Jack knifes (25per side)
• 150 AirSquats
• 50 PushUps

Totally been slacking on my blog game!

Apologies my loves!

I will soon be adding new content - blogs, vids, pics and quotes!

Starting this week!

:)

2012 Workout Wednesday!

My first Workout Wednesday offering for 2012!!

Here is the Video Evidence of my 100lb one-arm dumbbell row :)

Enjoy!! Planning to move to 105/110 in the next few weeks!
Was hoping to also have the 2-plate bench press for you - but had to video-man - def by next two weeks :)

Ciao,
Mia

WEEK 2

As Promised here is the 2nd week of Challenges "IN ONE PLACE"

WEEK TWO

• Jan 9
• 90 mountain climbers
• 81 lunges (2ft =1rep)
• 72 dips
• 63 pushups
• 54 squats
• 45 burpees
• 36 in/out plank hops
• 27 tuck jumps
• 18 diamond pushups

... As 9 rounds (*some math 9 times tables for ya!)

• Jan 10
• 10 x {
• 10 Ass to Grass Body weight Squats
• 10 PushUps
• 10 SitUps
• 10 Dips
• 10 Jack Knives
• 10 Lunges (2=1)
• 10 In/out planks
• 10 Tuck jumps
• 10 Invert plank kicks
• 10 Bicycle crunch (2=1)
• Jan 11
• 99 Squats
• 88 Lunges
• 77 Crunches
• 66 Dips
• 55 PushUps
• 44 Scissor Legs (2=1)
• 33 180degree hops (2 directions = 1)
• 22 Jack knives
• 11 Burpees
• Jan 12
• 300 Sumo Squats
• 300 Bicycle Crunches
• 300 4:1 Jabs
• 300 Mountain Climbers
• Jan 13
• 13 >> 1 Burpees
• 13 + 12 + 11 + 10 ... + 2 + 1 with a 15second rest interval between sets. 
• Jan 14
• 100 SitUps
• 150 Bicycles
• 5 min (total) Plank
• 200 Scissor Legs (2=1)
• 250 Mountain Climbers
• Jan 15
• 15 >> 1 PushUps
• 15 >> 1 Tuck Jumps
• 15 >> 1 Jack Knives

 

And once Again - do as MUCH of the challenges AS YOU CAN!
It's a challenge for you, AT YOUR LEVEL - so either TRY to do it through once for the whole day, or once through-out the day, or a couple times in the day!

 

Week Three will be posted NEXT sunday :)

 

Mia

SpaceSpin

It's MUSIC MONDAY!!!

So ... since I was able to get in a killer 55min Spinning session in yesterday, I thought I would post my playlist so that you too could enjoy some of the tunes I was Saddle-Rocking to!

*sorry, there's no "fit-to-screen" option... and I didn't like how the over-hang looks.. so you may have to *squint* a little!

Enjoy!
Mia

ps - if you want the ride program, you can email me & I will send it to you, so you can try it out :)

MyoRope Review

So I recently was given the chance to test out the MyoRope quad-rope & all I have to say is...

OUCH! But in THE BEST WAY! You know... that "I soo need to get this knot out & the pain I'm feeling right now means that the pain that was there BEFORE will be gone when I'm done" kinda way!

Unlike the Foam Roller (which, as you ALL know, I LOVE/loathe/LOVE), the individually spaced nodes provided by the rubber balls on the myorope hit those smaller, hard-to-reach, spots that the roller just glances over.

Super easy to use, body weight over surface usage (like the foam roller, vs. TheStick) with handles for easier manoeuverability and transfer between locations.


I DEFINITELY recommend it, if you're prone to going DUMB HARD until you're a bag of knots, like I am!

- Mia

JANUARY...

is CHALLENGE Month!!

Since a LOT of people inevitably choose January 1 as "THE DAY" they are finally going to commit to their health, "this year", I decided I would help those, who wish to help themselves, by providing daily challenges for the entire month! Thats 31 challenges to build/kickstart your fitness efforts for 2012!

Yes... if you follow me on TWITTER you've been getting them, so far...
Anywho, here's what you missed, if you aren't on the timelines...


WEEK ONE

• Jan 1
• 200 jumping jacks
• 100 body weight squats
• 60 dips - DEMO
• 50 pushups (knee ones are ok)
• 500 crunches
• Jan 2
• 200 lunges (2 feet = 1 rep)
• 50 pushups
• 5mins (total) plank
• 200 scissor legs (2legs = 1rep)
• Jan 3
• 150 pop-squats (as you come up from the squat, come onto your toes, or get a lil straight-leg air - 50 each position: close, neutral, wide)
• 50 tuck jumps (as you jump lift the knees to the chest)
• 100 plank jacks (plank position, feet move together & apart, like a jumping jack)
• 60 side tricep rises (30 per side; semi-prone position push up by the palm of your hand)
• Jan 4
• 25 sphinx push-ups
• 300 bicycle crunches (2 side = 1 rep)
• 250 mountain climbers ("plank run"; 2 legs = 1rep)
• 200 bodyweight Ass to Grass squats (break 90degrees & get that booty LOW!)
• Jan 5
• 50 Jack-knives (abs)
• 100 switch lunge hops (2 sides= 1rep)
• 10 > 1 Burpee countdown (push-up optional; do 10rep 15s rest, then 9rep 15s rest etc) OR 50 burpees
• Jan 6
• 10 5-point Push-ups ("star pushups") - DEMO
• 50 Front-Back LeapFrogs
• 60 dips
• 100 switch kicks (2 legs = 1 rep)
• Jan 7
• 15 hindu push-ups - DEMO
• 50 sumo squats jumps
• 200 inverted plank kicks (2 legs = 1rep) - DEMO
• Jan 8
• 1000 Mountain climbers (2 legs = 1 rep)
• there are a few options here: 1000 straight, 2x500, 4x250, 10x100, 20x50 OR you can do 1min intervals (with 15s rest) at max reps, until all are complete

I Will post WEEK TWO next Sunday - please comment & let me know if you need demos for any of the other exercises.

Good Luck & Have FUN!

Mia