I am a Winner!!!

I am back from Venezuela and I am proud to report that you are looking at the 2nd Place Winner of the Under 158cm Class in Body Fitness of the Caribe Sur & Antillas held in Caracas on July 23rd, 2011. To reach and experience this win both training and diet were key elements to reaching my goals.As I continue my journey I am very grateful and thankful to all my support. Eddie Bailey, Mom, Dad, Tamika you guys are my best family ever!God Bless you All. To my gym Family you are also amazing for putting up with my training techniques and working along with me! Not forgetting my international family in the US (Ceca, Shanie, Lori, Scott, Mauri) I am eternally grateful for you all. To the Trinidad and Tobago Body Building and Fitness Federation thanks for  the opportunity to represent our country; and to Body Glow and Prestige Holdings Limited for their timely sponsorship afforded me in preparing for this show.

Time to make another step to completing the Trinidad and Tobago Senior Nationals then hopefully Central American and Caribbean Championships.  Praying and continue working to my goals is what I would do with God at the Head. Do not be afraid to leap forward even if you are not sure! Let God do the rest.  

Thank you guys.

Blessings Always! Let's keep fit!

Venezuela here I come!!

Hi all!!! The count down is on! 4 days to go for the Southern Championships being held in Caracas, Venezuela! I am so excited I had to share an update photos.  The journey to my first competition is nearly here however this is the completion of one objective towards a major goal for earning my IFBB Professional Card!


With God all things are possible! Believe it! and Achieve any long term goal you set by completing short term objectives. As suggested by Mark Twain “The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks and then starting on the first one.” Make that first step!


Stay Bless! Stay Fit! Keep Well.


M.O.R.E. Wellness by Michelle

Endurance Training Workout

Sometimes I am asked "What you doing to loose weight?"  This year's preparation I must admit have been moving along smoothly!!  To answer the above question I would say, I am enjoying my Diet, Weight Training and Cardiovascular Training thus far and I am looking forward to competing this year 2011! 

This year, my cardiovascular training in particular has been stepped up with the use of Plyometrics (plyos) Training. Plyometrics training as described by the Wikipedia is a "designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports"(http://en.wikipedia.org/wiki/Plyometrics).

You may ask why do plyos for your sport? Well as a Body Fitness Athlete it is important to be able to display a well built, tone, and symmetrical body to win the judges eye.  Plyos help develop the entire body once done correctly and performed regularly with one's weight training and cardio training.'


So here is an idea of combination of exercises I typically perform which I know my fellow cross fit athletes also execute:

25 Jump Squats
25 Bur-pees
25 Dead lifts (50 - 65% of body weight)
25 TRX Rows
25 Clap Push Ups on an incline (real pushups)
20 Walking Lunges with Plate held above head 
30 Hanging Leg Raises
25 Shoulder swings

Normally one would be timed and you have to do as many rounds as possible in a said time.  So for instance I would have 30minutes to perform all the above. I would aim at trying to complete 4 rounds of same.  Upon completion you may need a mop and a bath towel but that's okay!

The aim is to have fun while ensure correct form in executing all the exercises as quickly as possible. Additionally one must note that there is some weights involved however not too heavy to avoid improper execution. This is key to impeccable form and resulting in the correct muscles being worked.

Let's hear what your plyo workout may consist off! Try this program if you are an advance training athlete! Precaution is key. Let's do this!

M.O.R.E. Wellness by Michelle: Training The Core

M.O.R.E. Wellness by Michelle: Training The Core: "Want abs? Try this! Core training is essential to all whether one may be an athlete, a kids, an adult, or senior. But what do you underst..."

M.O.R.E. Wellness by Michelle: Greetings All

M.O.R.E. Wellness by Michelle: Greetings All: "Hi Everyone! M.O.R.E. Wellness by Michelle is committed to encouraging communities of persons willing to follow their passion of achievi..."

Training The Core

Want abs? Try this!

Core training is essential to all whether one may be an athlete, a kids, an adult, or senior. But what do you understand ‘core training’ to be? Is it doing 300 sit ups, 300 crunches and your abs develop into a strong tower? How many of us end up instead with the worse back pain ever or sore for weeks after doing so many sit ups and crunches?  And how many of these sit ups and crunches are performed in absolute, impeccable form to build that strong core? Not forgetting how many of us consider 'what we eat' to maintain the desired abdominal wall for all to die for?

To develop that strong tower or even limit back pain as a result of poor form of performing the aforementioned exercises, one may consider developing the muscles of the entire torso, hips and pelvis areas of the body better known as the stabilizer muscles. Strengthening the major muscles is important to enhancing the strength of the core and reducing the risk of many physical injuries as we execute sporting activities, playing games with the kids, and or carrying out physical activities at the workplace or at home.

There are many exercises one can do to achieve stronger stabilizer muscles.  One such exercise is the Plank or Prone (Face Down)Pedestal.

Description:

• Place your toes and elbows onto the floor extending your body as much as possible not allow your hips to be too high in a ‘tented’ position or too low in a ‘bellied’ position;

• once the torso, hips and pelvis are aligned, gaze or look forward to a point in front of you;

• Feet and arms should be shoulder width apart in order to execute the plank/prone pedestal exercise efficiently.

 The Stabilizers muscles worked: 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 it: Perform 3 sets of hold for 15 to 20 seconds. Take 20 to 30 seconds rest between sets. 

Take a look at the video and do try to perform the exercise!!! I look forward to your feedback!!!

Greetings All

Hi Everyone!

M.O.R.E. Wellness by Michelle is committed to encouraging communities of persons willing to follow their passion of achieving healthy lifestyles and maximize their potential in Fitness and overall Wellness. We are committed to pursuing excellence in one’s moral fiber, spirit and physical endeavors.

 M.O.R.E. Wellness by Michelle is embarking on healthy lifestyle projects in the year 2011.  In particular one of my projects is to share with all my internet friends and family healthy tips on maintaining a healthier lifestyle! 

The aim – committed to Motivate, Organize, Reshape and Enhance interested persons willing to follow their passion of becoming healthier beings!

So join me on this journey and do feel free to share your journey with me!  You can also share your tips to enlighten others!

Thank you for joining me and do feel free to join my fan page on facebook http://www.facebook.com/michelleabodyfitnessathlete and also on twitter http://twitter.com/#!/triniintownmich for frequent updates and inspirational ways forward.

Bless