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Renee Alicia Peart
“After gaining a lot of weight over 10 years, Alicia was the first person to get me over the fear of the commitment to begin a weight loss journey.
There is a unique combination in Alica…she has a way of balancing kind encouragement with the push you need to go a little beyond your usual comfort zone. Her words are not empty platitudes, when you trust her and do the extra she says you are capable of, you find yourself achieving new levels comfortably. You quickly recognize that her view of what you are capable of in each session comes from a place of knowledge and not empty ‘cheerleading’. Although she moved to another city, she continued to help me from afar. I utilized her e-book and YouTube channel to stay motivated.
Am now embrarking on yet another journey and programme with her. To see if I can shake these last stubborn pounds and go beyond a journey of plain weight loss and now aim to build my endurance and make my body strong. Alicia is not only a fantastic motivator, but has a wide range of experience, certifications and knowledge that allows her to stand behind her statement of being able to train pretty much anyone no matter their ultimate goal.”
After signing up at a gym at the end of November and being paired up with one of their trainers for a fitness assessment I knew it wasn’t a fit. I was uncomfortable and wasn’t given the chance to vocalize what I would want out of the training experience, I left the gym feeling defeated. I knew I wanted to make these personal changes in my life but didn’t know how to do it on my own.
My coworker introduced me to Alicia via social media in December 2013, after spending sometime on her twitter and Instagram, I emailed her to inquire about training with her. From the get-go Alicia made me feel relaxed and at ease, her first question was, “What did I want to achieve?” I knew it was fit, we were going to form a solid team to achieve what I wanted. She put me through hell that first session, but it was an eye opening experience to see where exactly I was on a fitness level.
“Alicia is an incredibly inspiring personal trainer, and has changed the way I view myself. Each workout is new, I’m never bored, she always finds a new way to challenge me and shake-up the workout routine. Her expertise and authority push me through every workout, especially when I want to give up. Her enthusiasm is infectious and makes me want to continue to strive to be a better person. I am thrilled with the results I have seen, I can see how much leaner and toned I am, but what excites me the most is to see how much stronger I have become. I originally set a goal of 20 pounds, however after loosing the first 20 I decided to challenge myself and set another goal to loose 20 more pounds. I’m well on my way, with every intention to keep challenging myself once I’ve reached the mark I’ve set for myself. It’s a lifestyle choice, not just a fix. Thank you so much Alicia, for helping me reach my goals, and for just being you.”
Celebrity Apprentice Star, Rapper, DJ, Producer, Entrepreneur, Personal Training Client
Former ACC and NBA basketball player
2001, 2002, 2004, 2005, 2006, 2007, 2008 Nova Scotia Legion Head Coach 2001, 2005, 2009 Nova Scotia Canada Games Coach 2002, 2003 Nova Scotia International Children’s Games Head Coach 2000 – 2009 Nova Scotia Head Coach Wide World of Sports Training Camp
“I started my journey with Alicia Bell just a few months ago. I have to be honest in saying…I was not quite sure what to expect. A few very reliable sources had referred me…but being a pessimist, I figured, “…she is probably good…but I don’t think anyone can help me to achieve my goals.” It took one introductory session with Alicia for me to realize how incredibly wrong I truly was.
My goal was, and continues to be, to loose approximately 20lbs and tone all areas of my body. Within a few weeks of working with Alicia I was thrilled to already be seeing definition that had been previously obsolete after years of working with other trainers, and on my own. What added to this excitement was the fact that her sessions were diverse, functional, full body, and perhaps most appealing, FUN (well, if you enjoy the torture)!
Never do we replicate the same workouts, exercises, or circuits; she is always pulling new activities out of her magical training hat, and improvising as need be. We train indoors and outdoors, rain, snow or shine. Despite the weather conditions, I can always count on the fact that my workout will be challenging, exciting, and effective in achieving my goals.
The thing that really makes Alicia appealing as a trainer is not just her extensive experience, or her ability to make your workout meet the goals that you have set; but it is also in her knowledge of diet and nutrition. She has provided me with a wealth of knowledge on the importance of specific vitamins and minerals, what not to eat, when and why, and what is optimal to be ingesting. What is important to note here is that the information she provides is not just a blanket document that is sent to all trainees’ – she tailors them, specifically for you.
I went from a girl who didn’t know her way around the gym, couldn’t even run around my block, or even considering lifting a 20lbs weight, to someone who has become nutritionally sound and increasingly fit, toned, and lean. That being said, I am nowhere near finished!
Previously I thought I would be so happy with how I look now, but Alicia makes you strive to achieve more. To understand your capabilities and ascribe to a, “train it right” philosophy. She makes you see that this isn’t just crash fitness, or crash dieting, but rather, a way of life. With my crazy work schedule, the only thing I should want to do on a day off, or after a long day is SLEEP! However, what I look forward to doing is training with Alicia.
If you are looking for just another trainer, the GTA has millions. If you are looking for someone who really gets the fitness world, who will really get you – then call on Alicia. She will start off as a trainer and quickly become your friend and your inspiration. While you are working on improving yourself, you can guarantee that she will be doing the same for herself. That is, striving to become a better trainer everyday, to ensure that you are working with the best. Alicia truly embodies “Train it Right”, and is a gem, and an asset in a male dominated industry.”
“I first met Alicia in 2001 when she came to Dalhousie University to embark on a degree in Kinesiology. She came across as a typical nineteen year old away from home for the first time, a little overwhelmed in the big city that we call Halifax. She joined our track and field club in the fall of 2003, and I was by then quite impressed with the young lady that she had turned into.
What struck me was how much she was giving back to the sport that she has been a part of for so long. At the ripe old age of 21, she was coaching high school kids. She wasn’t just coaching them; she was coaching them with a maturity, grace and skill of someone well beyond her years.
This past summer, she took on the responsibility of being a provincial coach for 38 athletes that competed at the 17 and under National Championships. All during that time she was training herself, so that she could be a part of the Canada Games experience. It was to our province’s great deficit that she made the decision to leave Nova Scotia to pursue opportunities in Ontario.
Within a week of her arrival in Ottawa, she had joined a track club, and immediately started coaching in that system.
The qualities that I find most refreshing in my dealings with Alicia are in no particular order: her straightforward approach, her compassion and caring for others, and a willingness and need to excel in whatever she attempts.
She leaves behind quite a void to fill in Nova Scotia, and while we wish her well, we hope that sometime soon she’ll be able to return. Please feel free to contact me if you have any additional questions.”
Distance Coach, YHZ Track
Train It Right Track and Field Club
Train It Right Track and Field Club
Train It Right Track and Field Club
“Football player, Track and Field runner, Torn ACL recipient, Fitness model, Fitness coach and most importantly, an amazing Track and Field Coach.
I have been running track and field competitively for almost 1 year in June and my experience working with Alicia Bell has helped me improved mentally, physically and socially. Alicia cares about her athletes. Not like any original coach, but she ensures we all get to our goal, whatever that goal may be. As a jewish, 5″6, 150 pound runner with minimal experience in track, what I thought was impossible for me to do has now come naturally in a regular warmups and competitive meets. I run 110m, 110m hurdles and 60m distances. Alicia has put me through many exhilarating workouts. Whether they were fun or serious, Alicia always has something on her mind. I am in the midst of turning from a short distance runner, to a middle distance hurdler and runner. I never knew I had it in me, but from the practices and workouts Alicia has given me, the result was more than one can endure. Alicia is funny, serious, strict, good looking and knowledgable in her field of expertise. Alicia has developed a strong friendship with me, not just as coach to athlete, but friend to friend. I can approach her with any concern; from track assistance, to personal matters, Alicia is always there to help. Coaching a team is not easy. Alicia prepares us for whatever comes. She knows what she is doing. I chose to work with Alicia because she keeps me motivated, positive and influences me to help others in the sports field. If Alicia were to leave as coach due to any sort of problem, I would do all in my power to continue working with her. I end school at 4:30 everyday and our practices begin at 6. It is very difficult to make it on time with enough preparation time and satisfaction. Alicia understands. Whether I am on time or late, Alicia would help me 1 on 1 to catch up and If I were to want to do extra, I would receive an email in one day with workouts which I would need to complete on a regular basis.
Alicia is not only an amazing coach, but also a reliable friend. I would recommend her as a coach to anyone who is willing, as I was, to devote themselves to hard and fun work. As a track and field runner, Alicia focuses on each aspect of me, and develops her own system toward improving those aspects.She is the best coach there is out there!”
York University Track and Field Club
“My husband and I have trained with Alicia since she became an independent trainer many years ago. I can not thank her enough for her impact on my husbands health and fitness. My husband does not like the gym, but because of Alicia, he works out twice a week, every week. Alicia keeps his workouts fun and motivating. She is always very encouraging with him.
For the fitness fanatics like myself, Alicia helps me work muscles I do not work on my own, and introduces me to new exercises. She is also thoughtful to modify moves that could irritate my injury.
Most importantly, training with Alicia is always a blast! She has an energetic, positive spirit and always has fun stories to share. We are privileged to call her our trainer and friend.”
// F. A. Q
I provide meal plans with macros. However, it’s important to note that this is not IIFYM. I call this “flex options.” It’s not anything goes and a calorie is a calorie type of thinking. Each meal has specific macros to hit and has different macros that comprise it. Stick to the way the meals are built while allowing yourself some flexibility with food options and some things you enjoy – more so during a transformation or a competition off-season, but also in contest prep.
When it comes to your specific food options, I give you some flexibility for substituting in other foods that you may prefer eating. The way I build diets is compromised by the key macros for the meal (i.e. PRO/CARB/VEG or PRO/VEG/FATS, etc.) and then I list the macronutrient numbers.
I have no issues with you substituting in an alternative source of lean protein (i.e. white fish for chicken or extra lean ground beef for ground turkey, etc.). The same thing goes for carbohydrates (i.e. sprouted grains toast for oats or pasta for rice, etc.), or a different fat source (i.e. avocado instead of nuts).
I encourage you to play an active role in your diet and not simply just eat the suggested foods. If there is something you want, that fits within those macros for that meal, then you are generally ok to substitute this in. Your diet should consist of some foods you enjoy eating, not what your coach happened to pick for you at that time. I do list “alternative options” on the right column, but I find most people just ignore this, which is wrong.
***You should be rotating your foods and having variety in your diet***
The more information you can provide to me, the better equipped I am to make the best possible decision. Holding back info will only hurt you in the end.
a. I will set a date for you to send in your check-in. Please set a reminder for yourself and try to stick to this date the best you can.
b. When you send your photos on a different day, I can’t promise a 48-hour turn-around but I will try my best.
c. It’s not my job to chase you down for a check-in that I set for you. I will set an email reminder, but if that fails, it’s on you to put in your calendar.
a. Attach photos to email or send via drop box.
b. Poses for the photos should be the mandatory poses for the category you are competing in. If it’s for transformation, front, right side, left side and back should be submitted.
c. In addition to the mandatory poses, please also include a standing front relaxed, side and back relaxed.
d. Send the photos whether you are happy with them or not. They are for comparative purposes and will not be posted without your consent.
e. No selfies. Always try to get someone to take the photo or purchase a simple tripod from a camera store or best buy.
f. Females – if it’s that time of the month and you feel like you are holding water or bloated, you may postpone the check-in for a few days. Please don’t send the photos with excuses attached.
g. Clothing – Females: posing suit or bikini. No underwear. Males: boxers or if 8 weeks out or less - posing suit. Transformation clients – males: shorts or boxers. Females – bikini or sports bra & shorts.
3. Info to put in email.
a. Bodyweight. Please provide a morning and evening weight.
b. Measurements. If it’s been specified by me.
c. Date photos were taken.
d. Diet - Rate yourself on your adherence to your nutrition plan, cardio, training and supplementation out of 10.
So, if you’ve been doing everything perfectly, haven’t deviated from the diet at all and really couldn’t have done anything better you are a 10/10. If you know you’ve been slacking, missing meals, allowing cheats and not prepping your meals like you should, you are more like a 5/10. Be as honest as possible.
Try to limit your use of artificals to minimum 1x a day.
Weight loss can be complex and requires a lot of self-control and determination, causing many people to look for simple replacements or cuts to make in their diet to ease the process.
One common choice that I see people make is replacing sugars with artificial sweeteners, or adding in BCAA's and gum to get them through the day all day. This seems like a legitimate option because it boasts fewer calories and offers a solution to the sweet cravings. Unfortunately, many sugar-substitutes also come with some serious detriments.
New research from the AACE shows that artificial sweeteners do not help with weight loss. In fact, they actually contribute to weight gain and difficulty losing weight. Not only do artificial sweeteners hinder thyroid function but they MAY promote autoimmune conditions, leading to even more severe issues.
It might be time to cut the BCAA, gum and sugar free syrups especially Walden farms.
I always suggest if you have a sweet tooth and need that sweetness to use stevia.
Yes, you are allowed a cheat meal if I build it into your program.
What you eat for your re-feed or cheat meal shouldn’t be up to your coach, it should be up to you, while staying within some logical parameters that meet the general objectives of a cheat meal.
Here are some simple questions to address when planning a cheat meal. You want to be able to answer ‘yes’ to most, if not all of them.
Is the cheat meal a food you like, enjoy eating and provides some element of happiness for you? (i.e. this is why your coach shouldn’t tell you what to eat – everyone has their own specific foods they personally crave and enjoy)
Does the cheat meal provide some form of a ‘break’ from your regular routine? (i.e. if you’ve been cooking and prepping most of your meals, are you going out to have someone else cook for you? If you have all your meals made for you, then why not try being a little creative in the kitchen or with the BBQ)
Is the cheat meal at least 2-3 x your regular calories of your standard meals? (Confirm with your coach how aggressive they want the cheat meal to be. Many clients will be able to go as high as 3 x their regular intake, while 2x is best for others.)
Does the cheat meal provide contain a good-sized portion of protein? (all clients should be including a source of protein in their cheat meals – so something like a bowl of ice cream isn’t really cutting it)
I will confirm with you the objective of your cheat meal. I.e. is it to restock muscle glycogen with a large dose of carbs, provide a larger than normal serving of fats for an anabolic effect… or both? (Some carb-sensitive / insulin-resistant clients may not want to go overboard on the carbs and keep them at a moderate level while being more liberal with the fat intake. i.e. fat load. Other clients will aim to pack in a serving of carbs that’s around 3x the regular intake for most of your meals. And many clients will be able to do both – just depends on your individual metabolism)
Time your cheat meal timed appropriately. I generally prefer clients schedule their cheat meals either in the post-workout window (1-2 hours post-work-out) or the night before a morning workout the next day. This just amplifies insulin sensitivity through the training effect (option a) and pre-loads your muscles to get more out of a specific training session (via the pump as well as strength and endurance). You may also want to look at things like specific body parts you are trying to bring up and time your cheat meals around that. 󠄀
General physiological goals of a cheat meal (i.e. non-psychological):
1) Restock muscle glycogen with a big serving of complex carbs (super compensation).
2) Trigger an insulin spike to help drive glucose into muscle cells with some high glycemic carbs. (not all clients)
3) Boost Leptin levels to keep the metabolism from becoming sluggish.
4) Provide a big serving of protein to help drive muscle recovery and growth (hyper aminoacidemia).
5) Provide a serving of fats (even some cholesterol) to help support anabolic hormone and testosterone production.
Do not have a cheat meal if you haven’t earned it. This means if you’ve been allowing yourself small cheats through the week, you haven’t earned a cheat meal. Your diet has to have been 100% to earn it.
Never eat to the point of feeling like your stomach is being stretched out. Eat slowly, chew your food and pay attention to how you feel when you eat. Stop eating, put the food away when you first start to feel full. You’ll thank yourself later!
You will receive a confirmation email and my turn around time is usually 48 hours.
You can cancel your monthly payments at any time via paypal. Once a payment has been made there is no refund. ALL PAYMENTS ARE FINAL.