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
A Lil About Me!
- Mia
- 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.
Monday, 6 August 2012
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
"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
Friday, 3 August 2012
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!
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.
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!
Thursday, 2 August 2012
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:
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:
Try these out & "get the London Look" (*yes, I totally infringed from Rimmel... please don't tell them!)
xo - Mia
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.
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
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