Free-Music FRIDAY! DO WORK!!



If you have heard of, or have seen, or have followed, @gymbooty on Twitter or Instagram, you may think … UGH! #creeplife.

Why? Because, it’s ALL pix of sexy women in the gym…


Anywho, for even MORE Motivation, the lovely people behind the beautiful behinds of GymBooty, put out a DOPE workout CD, so aptly titled DO WORK!

(*You can download the ZipFile HERE)

It’s that Mean-Mug-wearing, HeadNod Music to get the body MOVING while you get in BEASTMODE! Hip Hop, EDM, and MY FAVE song when I’m DEEP into some filthy tension on the Spin bike: 300 Violins !! (*not well known, but KILLER instrumental!)

The songs aren’t “New” – not that everyday Top40 kinda Playlist (*WARNING: THE VOCALS ARE EXPLICIT) But, I would DEF recommend this for a HEAVY day!!

Play it LOUD, with BIG headphones so when the Fakers at the gym see you coming, they know you mean BUSINESS!!


xo – Mia

Reindeer Games…

I was a wee bit ahead with my 12-days countdown, so here is the Christmas Eve “fun” for ya! A little Holiday Challenge that I’ve Festively dubbed “Reindeer Games”

It’s simple and it’s FUN – for the entire family, people of all ages! (*I SWEAR)

Basic premise ::

If your family is anything like mine, there is Christmas music playing throughout the day – at least on and off, if not consistently. The jist of the challenge is this: when you hear a “key word” you do the activity that is associated with the word!

*Since it’s the holidays, I won’t judge if you don’t do it ALL day, nor if you aren’t comfortable doing it outside of the house – because, let’s face it, WHO will really know, if you did it or not? (*ONLY SANTA… exactly!!)

Ok? Get it? Challenge Accepted? GOOD!

When you hear:                  YOU DO:

SANTA/Claus                     20 Air squats
REINDEER/Rudolph          10 burpees
CHRISTMAS/Chanukah     5 air squats, 4 lunges, 3 tuck jumpes, 2 pushUps, 1 burpee
PRESENTS/Gifts/GIVING  20 Mountain clumbers
FESTIVE/Holiday               15 in & outs (*plank position 2-foot hops)
MENORAH/Lights              25 candle stick jumps
STAR                                  15 Star/Diamond Jumps
DECORATION/Ornament   20 lunges
TREE/Wreath                      15 squat jacks
JOY/Family/LOVE               5 burpees – 5 pushUps – 5 tuck jumps
SNOW/White/ FROSTY      25 jumping jacks



New Postings for the NEW YEAR!!
(*Can you believe it’s already “NEW YEAR” next week?!?! Eeeep!!)

xo – Mia

TUNE-Y Tuesday!!

Ok… I wanted to post this YESTERDAY but there was a bit of “strategery” issues with my beloved DJ… NO SCENE!

Instead of #MusicMonday , we’re having #Tune-yTuesday !!

Here’s a ghoulishly good mixtape for your workouts this week!!

>> Mia’s Halloween Mix  <<

Enjoy Yall!!

xo – Mia

Something New :: H2Oaudio

Hey All,

I recently had the opportunity to test out the H2O Audio Surge 2G Waterproof Headphones + Amphimbix Fit Waterproof Armband.

I was contemplating the device for use in triathlon training. As a swimmer I am 100,000,000% GREAT with silence while milling out mileage in the pool… Running, and Cycling, though I enjoy them…. not so easy. Yes, it’s SAFER on the road to be without BUT it’s still EASIER (mentally) to stay moving with a little “pace-setting”. (*Indoors, it’s a NECESSITY, bike and run).

Guys…. GUYS!!! Can I just say, I was TERRIFIED (at first). As in, LEGITIMATELY nervous that I would be the 1/100 that was handed the dud product, and would have my iPhone flooded with pool water. I eventually manned up, and after doing the seal/lock security test (*submerging the product, without device, for 30mins to check for leaks) I was confident I was ok to try it for real.

EN – I filled it with cotton balls just to be DOUBLY sure, there were absolutely no leaks!

I must say the headphones’ sound quality was EXCELLENT! That and the fact that with the proper sized silicon buds, they fit perfectly into my ears and, with my cap on, stayed neatly the entire 35minute swim! Not only that, I could still use my screen to change songs/volume, while in the water.  Mind you, I could only see the screen while stopped at the wall, as I had to shift the armband in order to face it forwards, to unlock the phone screen.

The face-me camera function was also clearly functional, however, the screen sensitivity doesn’t allow for underwater pictures (*at least not with jets/water movement present) but if you’re using the device as an AUDIO MEDIA PLAYER as the name suggests, during an actual workout / cardio session, then it really shouldn’t be an issue where functionality is concerned, since you shouldn’t have time to snap pics DURING, anyway…

EN – FYI: people don’t like you to have/use your phone camera near pools, changerooms, hottubs; No matter how you (try to) explain it’s for your blog; you’re not taking pictures of them; unable to take an outward facing picture; it’s really for an audio media device but you don’t own an iPod so are forced to use your phone and they can see the picture if they want and nobody wants a picture of them naked or in any state of undress ANYWAY because they’re old, wrinkly, flabby and grizzly-bear furry… but I digress…

Anywho, the point is IT WORKS, and my phone is STILL DRY and 100% operational, although currently at 25% battery-life… sorry, digression again… and it’s wonderful for swim-to-land transition.  To have a device, like the H2O Audio products, which allow me to take my music with me through all THREE modules, is superb!

TWO caveats >
FIRST: if you’re a stroke technician (*like, myself) the armband will frustrate you (somewhat) as it shifts, and causes drag in the water. Flip turns, it’s AWK! The armband lifts, so I got paranoid that I was getting water into it,  butterfly… same thing. *sigh* Paranoia is no bueno. It is, however, IDEALLY suited for openwater swimming freestyle (“front crawl”) or if using some version of an Endless Pool (*not to be confused with “infinity pool“) as you would be, if training for distance/triathlon, or doing longer cardio.

SECOND: for land use, it’s heavier than your typical arm band because of the air/water lock mechanism (*needed, but weighty)

Overall, if you’re interested in swimming as cardio, or you need to swim for training, but find it hard to do it for longer than it takes your mind to wander I would DEFINTELY recommend it!

xo – Mia

Freebie Friday

Just because I’m feeling springy… even though its nearly fall…

Heres a spankin’ exclusive music mix from the original DJ Brucki!

Listen HERE

Follow my DJ on Twitter @djbrucki

& check out his PodCast :: FewGenRadio for AMAZING Mixes (*seriously!!!)

Motivation (Music) Monday

What’s the ONE THING you just can’t workout WITHOUT?
**Besides Water, Gym Shoes, and a workout plan… MUSIC OF COURSE!

Here is some of what I currently have in Rotation to help me throw my weight(s) around!

When I lift HEAVY, I love Gritty (*aka: Rachet, Trap, Angry, Thuggish) HipHop with a great beat. A bass line you can BEAST too. Make-me-wanna-strut-with-a-mean-MUG kind of Music! Those tracks that make you want to flip a bench over and RAGE.
Currently Including :: 2Chainz – RickRoss – LilWayne – Drake – FrenchMontana – Future – E40 – PushaT – Gucci :: Check out THIS MIXTAPE by DJ Brucki

For Cardio, theres NOTHING like SOCA (and Dancehall). Music with a pace, that I can just vibe into and forget I’m trapped on a stairmill / treadmill / Spinning bike for an hour.
Some of my Faves :: MachelMontano – Destra – LilBits – Swappi – Vybz Kartel – LadySaw – Bunji Garlin – Benjai :: Check out THIS MIXTAPE By: DJ Crown Prince

When I’m in SHRED mode – we’re talking heavy bag work, tire throws, burpees, bear crawls, med ball work, I definitely depend on HIGH RPM during my Circuit work. EDM, Dubstep, Drum & Bass, and “Dance Remixes” to top40s. The rhythm takes you over and the minutes of your circuit stations seem to fly by!
A few of My go-to’s :: Diplo – SwedishHouseMafia – Benny Boom – Aviici – DeadMa5 :: Check out THIS MIXTAPE By: DJ Private Ryan

Outside of the gym, I have my Uplift Top-5. You know those days, when your mind is **BLAH** and you just need to hear YOUR SONG to pick you up from the funk?  This week, the Top-5 is

Some Nights – Fun
Wine Up Stink – Problem Child
Pop That (don’t Stop) – French Montana ft. Drake, Rick Ross
Express Yourself – Diplo
Ai Se Eu Te Pego  (remix) – Michel Telo Ft. Pitbull

These aren’t the ONLY songs, just some with a great beat, or an awesome lyrical string, or even just to help me get out of a bad mood because they’re just so “GET UP & MOVE” inspiring…

Hope you enjoy em!

xo – Mia