Over the weekend I had the opportunity to be interviewed for a podcast. The episode is live on all channels (Spotify and Apple) as well as YouTube so I hope that you have a chance to check it out!
Happy Valentines Day!
xoxoox
Episode 24 - The Train It Right Life - Self Love
Alicia Bell IFBB Figure Pro is back with another episode of the podcast about self love, fuck boys and online coaching! What a better time to return with some podcast love then Valentines Day Weekend!
Alicia Bell IFBB Figure Pro - Paige of Swords Podcast Feb 2021
Check Out My Most Recent Podcast Interview!
I had a great time on this podcast! Check it out if you want to learn a bit more about me and my journey and whats going on as far as prep for me right now!
10 Ways To Eat Healthy In 2021
Alicia Bell IFBB Figure Pro
This week I am dishing about Eating Healthy. With over 12 years experience in Personal Training, Kinesiology, Precision Nutrition and Athletics Coaching. I have learned what works and what doesn't. I have picked up some truths and strategies along the way that I implement with my own practices as well as my recommendations for my clients. Here are my top ten healthy eating tips for 2016. These ten strategies will help you eat healthier and stay on track so that you will succeed in achieving your goals.
Sweat More
When you workout hard and you lots of time in at the gym you are more likely to want to eat healthy. When you sweat your body rids itself of toxins. One of the most common things I hear from my clients is “I just worked my butt off in the gym for hours, why would I want to eat crap now and cancel out all of my results.” There couldn't be more truth to this. Why waste all of your hard earned sweat on a cheat food that you will probably regret afterwards? Most people find it isn't worth it.
The 10 Gulp Rule
I always suggest drinking a minimum of 3-4L of water for many reasons. Some of these reasons include speeding up your metabolism, riding the body of toxins and hydration. A lot of times we mistaken thirst and hunger believe it or not. So instead of reaching for a quick snack reach for a bottle of water first. But when you do remember this rule: The 10 Gulp Rule. When you pick up your bottle always gulp down 10 times. This will help you get in all of that water that I suggest.
Keep A Food Journal
It doesn't matter if you use an organizer, food planner or even a notepad or an app such as Myfitnesspal, I recommend that you track your food. Food journaling helps you realize just exactly what you are eating, the type of food it is, how many calories and where you can improve. It is also a great way to see how your body reacts to certain foods, meal timing and your energy levels compared to what you are eating. If you like journaling vs an app. Try Fitbook.
Eat Slowly
Did you know that a lot of our digestion actually begins in the mouth? When you don't properly chew your food you may be missing out on key nutrients that might not get extracted further on in your digestive system. Also it has been proven that when you chew your food slowly you are less likely to overeat because it allows your body time to send the signal that your stomach is full to your brain. When you chomp down an entire meal quickly your stomach doesn't send the signal to the brain in time and then it is too late and you have already overate.
Sign Up For A Meal Delivery
You “don’t have time” is honestly often times a legitimate excuse. More and more we are purchasing food. I personally have a hard time between work, coaching, training myself and content creating to cook food so I now rely on a meal delivery service to help keep me on track. Not only is the food delicious but it is customized and also delivered fresh to my door.
Make Overnight Oats So That You Always Have Breakfast Available
A lot of my clients are in a rush for breakfast and often skip it. Be prepared and pre make your breakfast. One of my favorite go to breakfasts are overnight oats. It's a simple grab and go if you prepare it the night before. Go here and check out some great recipe options from eatthis.com.
Eat By Using Proper Serving Sizes
Without meaning to we tend to undereat, over eat or binge. Precision Nutrition gives us a great guide to go by while we are on the go that is simple, always on us and easy to measure. What could this be you ask? Your hands. Yep you read that right. Follow this PN Guide to forgetting calorie counting and simply using your had to measure the amount of food you should be eating.
Make Mug Cake When You Are Craving Something Sweet
One of the best ways to satisfy a sweet craving or if you are particularly craving some sort of cakey substance is curbing your appetite with a mug cake. A protein mug cake that is. I usually find my recipes on pinterest but if you don't have pinterest you can get a lot of yummy mug cake recipes from dailyburn.com.
More Greens
Don’t be afraid to make friends with salad. The more greens you have the better. Not only do greens have loads of health benefits, give you energy but they also take a lot of energy for your body to digest. It's basically a win from all angles. However if you simply can't chew down loads of leafs supplement with products like Greens+ to make sure that you are getting all of your servings that you should be having so that you can maximize the health benefits, have energy and keep your diet healthy.
Have Protein In Your Gym Bag For A Post Workout Shake
When I am on the go I always keep a plastic baggie with a scoop of my favorite protein with me. This way I can quickly mix it up with water and I don’t have to eat take out or even cheat on my healthy diet. I love HD MUSCLE and you can use my CODE: Trainitright to save 10%
Make 2021 the year that you eat healthy, stick to your plan and achieve your goals. I know that these tips will help you just as they have helped both myself and countless clients and athletes that have worked with me over the years. Make it a habit not phase and Train It Right.
Gyms are opening again in my area! I hope yours is the same! With that being said I have a few items that I have on my radar for when gyms open up on the 16th that I want to add to my gym bag and I wanted to share them with you!
PINK ankle weights!
2. Digital Jump Rope
3. Stretch Strap
4. Vibrating Massage Ball
5. Spin Bike
The first four items are for the gym bag and I wanted to include the last item on my wish list for home because time spots are limited for gyms in my area. 10 people per slot. So to maximize time in the gym having a few options for at home cardio may be great during this time. I use to have a spin bike before I moved to my new house however now I just have a treadmill and my next cardio at home will be another spin bike because I love the bike it is such a great workout! You dont need a peloton (they are expensive) you can just get a good quality at home bike and download a spin app or look up a good class on YouTube to follow if you dont want to control the ride yourself!
Anyway I hope you like the ideas for the gym! And Im so happy we survived another lockdown!
Stay happy and healthy and remember if you need training, diet and supplement advice I am taking on 1 on 1 clients now!
Let God Transform Your Brokenness into Something Beautiful
Seattle, WA, February 12, 2021 — The next time you experience failure, feel insecure or sense that you’re in over your head, embrace that moment — because it can be the turning point you need to learn and grow in wonderful new directions.
“We’re going to fail. The truth is, that’s exactly where God wants us to be so that He can grow us,” writes Christine Soule in her inspirational story, Broken and Beautiful. “The key is discovering who you are in Christ — your true identify. And that’s especially significant if you, like me, have a past of brokenness.”
Soule’s life was a jumbled pile of broken pieces. Her father was married seven times; her mother four times. Between her parents’ divorce when she was 5 years old and the day she allowed the power and presence of God into her heart, she watched her sister have an affair with her adoptive father; met 15 siblings she never knew at her biological father’s funeral; turned to drugs and alcohol; got pregnant at 17; had twins less than two years later; and became a victim of human trafficking. She had to break the cycle for the sake of her children. With nowhere else to turn, she dropped to her knees and prayed. And that’s when everything changed.
Broken and Beautiful is Soule’s remarkable story of how God took the pieces of her broken, astonishingly dysfunctional life and transformed it all into a breathtaking mosaic of joy and purpose.
“The places where you feel hopeless are exactly what He wants to redeem and fill with beauty, dignity and strength. He has a plan for your pain. A wonderful intention for your failures. A purpose for your hardest, darkest stories,” Soule writes.
Told with honesty and surprising touches of humor, Soule shares her journey from drug-
addicted stripper to exuberant Jesus lover with a passion for helping others embrace God’s love. Broken and Beautiful is a raw, authentic story of hope, from a place of experience.
Author Christine Soule lives with the love of her life, Mitch Soule, in Seattle. They have five kids and three wonderful grandchildren. She is the founder and CEO of Providence Heights (www.providenceheights.org), a nonprofit created to house women and children in need and to provide counseling, education and jobs.
With hugs and kisses banned by experts to prevent the spread of the COVID-19, the joy of Valentine’s Day has paled for lovers as the epidemic wages on for over a year. Vaccines are rolling out, but only slowly, so most people in the intimate-active age group are still suffering under warnings about intimate contact and restrictions of quarantines, imposed lockdowns, mask-wearing, and restaurants closed for those traditionally romantic dinners. Reasonable warnings but also fears were fanned last April when Dr. Anthony Fauci announced that people should consider that potential hook-ups can be asymptomatic carriers of the virus. In a UK study, only about 40 percent of respondents said they have been sexually active, partly due to anxiety, availability or dampened mood. Even married and co-habiting couples have been alerted that one partner can be carrying the virus. While the traditional acts of sending flowers and handing over boxes of chocolate (from a safe distance) can prevail, the day calls for closer contact. So what are lovers to do this Valentine’s Day? As psychologists, we know that intimate connection satisfies desire, soothes the soul, and even stimulates chemicals that create physical as well as psychological well-being. Research even proves that connection with others is the best remedy to negative states caused by the separation imposed by this long-lasting pandemic, including loneliness, heartache, desolation, and anxieties. The complex emotions escalate during holidays and anniversaries. Being starved for affection can drive people into deep desperation, depression and even drastic thinking. As one man admitted to me, “I’d rather die than be cut off from people much longer than this.” The keys to reaping the benefits of love while resisting infection is possible for singles and those already-attached with these tips. (1) Expand the number of people to whom you express love. Think of Valentine’s Day is not just for lovers, but for friends, as is the case in some cultures. For example, the word Valentine's Day in Finland and Estonia translates into "Friend's Day" indicating that this day is more about remembering friends, rather than “significant others.” A study of 1,477 people over ten years showed that expanded social networks can predict living longer. In support of this, a survey by the Ypulse company that monitors Gen Z and Millennials found that 74 percent of respondents agreed that Valentine’s Day is a good opportunity to tell friends and family they are loved and appreciated. (2) Limit in-person hook-ups to virtual ones. Practice principles of “phone sex” (from the 60s) upgraded in this electronic age to using handheld platforms -- through audio and video formats like chat, sexting or zoom -- to engage with a partner in a desired interaction. Talking through what you are actually doing as if in the act in the moment -- more potent than just saying what you would like to do -- takes a little imagination but can be fulfilling. Include not only the description of your actions but also feelings – how you feel and how you want your partner to feel -- which is good practice for future times of true consummation. (3) Resolve to practice “safe sex” during this public health emergency. On April 8, 2020, the New York City Health Department published an explicit guide outlining safe sex practice during the pandemic. It warned about spreading the virus spreads through particles in the saliva, mucus or breath of people with COVID-19, or those who are asymptomatic (though admittedly unclear scientifically about sex act transmission), advised against kissing and for limiting contact to those in a close household circle. Explicit tips for enjoyment while stopping the spread included masturbating alone or together (while mask-wearing); washing (hands, toys or other touched items) before and after the act; and even making it “a little kinky” by being “creative with sexual positions and physical barriers, like walls, that allow sexual contact while preventing close face to face contact.” (4) Explore deeper levels of commitment and communication. Findings from The American Family Survey show that despite the stress and disruption in family and work life caused by the pandemic, husbands and wives reported sustained sex and deeper commitment and appreciation of each other. As a marriage counselor for years, I know that better oral communication creates sexual sparks, especially since messages go fastest to the brain through the ears than other senses. (5) Take “sex” to higher levels. My own, and many others’, expertise in eastern sexology shows that high states of ecstasy (and enlightenment) can be reached between people without even touching. The techniques to do this are simple, as outlined in my book, The Complete idiots Guide to Tantric Sex. By focusing your energy, through your breath and intention, inwards and then extending it to another purposefully, through the breath, eye contact, and simple motions, you can direct and transmit highly charged loving feelings outward, and receive them back inward, in a dedicated exchange. The classic scene in the film “Cocoon” between actors Tahnee Welch and Steve Gutenberg shows how glowing sparks can fly between two people at opposite ends of a swimming pool that may look like otherworldly alien love but their charging the water and space between them with “life force” is actually achievable by us ordinary folks. (6) Look for new paths to “passion”. In my many surveys and research over the years as a dating, relationship and sex expert, I documented how couples can form strong bonds and feel erotic attraction by sharing activities and hobbies that “turn them both on.” In my Complete Idiots Guide to a Healthy Relationship, I suggest taking up a new hobby together, either a new idea for both of you or throwing yourself into a partner’s passionate pursuit that you once resisted (gardening, sports). Working together on a common project raises erotic interest, as evidenced in office affairs. Bring that affair home by brainstorming ideas about what you could both enjoy that will spill over into finding new or refreshed thrill about each other. Take the pressure off Valentine’s Day by using the occasion to make every day an ongoing celebration of yourself as a loving being, and expressing love to others. xxx
Author: Dr. Judy Kuriansky is a clinical psychologist and professor at Columbia University Teachers College well-known for wise advice on radio and TV, and in newspaper and magazines for decades. Her Idiots Guide Books on dating, healthy relationships and tantric sex are on Amazon, and her website: www.drJudy.com.
Ontario's doctors urge everyone to celebrate Valentine's, Family Day safely
TORONTO, Feb. 12, 2021 /CNW/ - Ontario's doctors say it's more important than ever to limit physical interactions and follow public health guidelines this Valentine's and Family Day weekend so that we curb the pandemic rather than extend it.
Doctors who have been treating patients on the front lines for almost a year say there are many ways to celebrate this holiday weekend safely: in person with household members or phone calls or virtual meals with other friends and relatives.
But now is not the time to gather with others or let down our guard, no matter how difficult it is to be separated from our chosen family, loved ones and friends. Only by continuing to adhere to public health guidelines in different regions of the province and continuing to practice physical distancing and good hygiene will we stop the spread of COVID-19 and its new variants while waiting for widespread vaccinations.
"We never stopped holding our families tightly in our hearts, but COVID-19 has challenged us all to find meaningful ways to connect from a distance," said Dr. Samantha Hill, president of the Ontario Medical Association. "Vaccines give us all hope that someday soon we can hold our families tightly in our arms as well. That day isn't today though. So, for the sake of all of our families, this Family Day cherish, support and connect with your family while adhering to public health guidelines."
The lockdown has been especially hard on seniors and others who live alone and on children who have been unable to play and socialize with others. COVID-19 restrictions have worsened mental health and addictions issues for many people, and the health-care system needs to prepare to care for them now and for years after this pandemic is over.
The OMA has questioned whether there is enough evidence to support the government's plan to gradually lift the province-wide lockdown and return to the colour-coded framework. It recommended instead waiting for a few weeks after schools reopen to assess how that will affect transmission of the virus, how quickly the new variants spread in the community and how soon Ontario will get a steady supply of vaccines.
Ontario's doctors say the most important things everyone can do to prevent the spread of the virus are:
Wash your hands often
Wear a mask or face covering at all times unless you are at home with housemates or outdoors at a guaranteed two metres' distance from others
Prepare for contact tracing if you get COVID-19 – download the COVID Alert app and/or keep track of where you go and when
"We urge everyone to pay special attention to their mental health and to that of those around us," said OMA CEO Allan O'Dette. "Reach out to a friend or family member."
About the OMA
The Ontario Medical Association represents Ontario's 43,000-plus physicians, medical students and retired physicians, advocating for and supporting doctors while strengthening the leadership role of doctors in caring for patients. Our vision is to be the trusted voice in transforming Ontario's health-care system.
SOURCE Ontario Medical Association
Feeling Forwards: Learn How to Harness the Infinite Energy of Your Emotions
"Feeling Forwards helps you find the power within to overcome unbelievable challenges and take a quantum leap forwards." — TONY ROBBINS
New York, NY, February 12, 2021 — Everything you need to transform your life is already within you, asserts bestselling author and personal reinvention coach Elizabeth Gould. Her empowering new book, Feeling Forwards: How to Become the Person Who Has the Life You Want, can help you say farewell to negative habits, release painful beliefs and tap into your full potential by harnessing the infinite energy generated by your emotions.
“Feeling Forwards is a thinking and feeling revolution. It’s not about writing to-do lists or visualizing every step toward a goal,” Elizabeth says. “Feeling Forwards is about living life as the complete person you’ve forgotten you already are and not as the person who’s just waiting to shine.”
The first half of Feeling Forwards is a fascinating deep-dive into the science proving the true power of our emotions, enabling them to travel forward and backward in time, influence pre-programmed computer outcomes, reverse aging, impact crime rates, fast-track personal reinvention and much more. After understanding the effects that our emotions can truly have on our lives, Elizabeth offers practical applications of the strategies in Feeling Forwardsusing real-life examples of those who’ve successfully integrated the principles into their lives.
Woven throughout are Elizabeth’s candid, personal stories of embracing these principles to thrive through several life-threatening events and dramatic personal upheavals.
The result is a refreshingly relatable, actionable guide to help you create the life you genuinely want to live. Feeling Forwards teaches you how to become the person who has the life you want … today. As Elizabeth reveals, “Today is the past of your future.”
About the Author
A bestselling author and founding member of Randi Zuckerberg’s global leadership school at the Zuckerberg Institute, Elizabeth Gould experiences the joy of working with people around the world to unlock their potential. She has spent decades interviewing thousands of successful professionals to understand how they behave to achieve what they want. Her work is endorsed by world-renowned life and business strategist, Tony Robbins. Feeling Forwards is her third book.
