New YouTube Video Is Live: Back and Biceps Training Session with Alicia Bell
YouTube Video Is Live: Back and Biceps Training Session with Alicia Bell
If you have been looking to level up your upper body training, this one is for you.
I just dropped a brand new YouTube video featuring one of my focused back and biceps sessions. This workout is all about building strength, improving muscle definition, and training with real intention. No fluff, just effective work that delivers results.
As an IFBB Pro Figure athlete and performance coach, I am always emphasizing quality movement, controlled tempo, and choosing weights that actually challenge you. In this video, you will see exactly how I approach my back and biceps work to build that strong, athletic look.
What you will see in this session
You will get a behind the scenes look at how I structure my upper body training for both strength and shape.
Inside the video, I walk through key movements I use to target the back and biceps effectively, along with tips on form, control, and execution. If your goal is to improve your pull strength, enhance your upper body symmetry, or simply train smarter, this session will give you direction.
This is the same level of focus and intention I bring to my clients inside Train It Right coaching.
Who this workout is for
This session is perfect if you:
• Want to build a stronger, more defined upper body • Feel stuck with your current back or biceps progress • Need structure in your upper body days • Want to train with more purpose instead of just going through the motions
Remember, results do not come from randomly moving weights around. They come from consistency, proper programming, and showing up with intention.
Watch the full workout
The full video is now live on my YouTube channel. Go watch it, try the workout, and let me know how it feels.
If you are ready for a personalized plan designed around your body and your goals, my coaching is open.
Train It Right. You’re stronger than your excuses.
The Protein Crispy Treat That Actually Supports Your Goals
If you are serious about your fitness, you already know the problem.
Most protein treats either taste like cardboard… or they taste good but completely miss the mark nutritionally.
So the real question becomes:
If you are one of my clients or followers, why would you choose this protein crispy treat over everything else on the shelf?
Here is exactly why.
A Fitness Friendly Upgrade to a Classic Favorite
This protein crispy treat was designed to deliver the nostalgic taste and texture you actually want while still supporting your physique and performance goals.
Each treat contains:
• 15 grams of premium protein • Only 190 calories • 7.2 grams of essential amino acids • 3.4 grams of BCAAs • Just 3 grams of net carbs • Zero grams of added sugar
This is not just a sweet snack pretending to be healthy. It is built to support muscle recovery, satiety, and body composition.
If you are working hard in the gym, your snacks should work just as hard.
One of the biggest differences with this crispy treat is the protein blend.
It uses a premium mix of whey, casein, and milk protein. This matters.
Many competing protein treats rely heavily on soy, collagen, or pea protein. While those have their place, they are not always ideal for muscle support.
Whey and milk proteins are:
• More bioavailable • Complete amino acid sources • Rich in leucine for muscle protein synthesis • Better supported by research for muscle growth
The combination of fast and slow digesting proteins also helps improve satiety, which means you stay fuller longer and are less likely to keep reaching for snacks.
If you want a protein treat that actually supports your goals, check it out here:
Most high protein bars are dense, dry, and hard to get through. They sit heavy in your stomach and feel more like a chore than a treat.
This crispy treat is different.
It delivers a genuinely crunchy, moist, and chewy texture that actually feels like a proper treat. The recipe is built around real food ingredients rather than just powders, syrups, and fiber fillers.
The result is a light, airy texture that satisfies your sweet tooth without leaving you feeling weighed down.
Each treat also contains 4 grams of prebiotic fiber from sources like chicory root and almonds.
This helps:
• Support beneficial gut bacteria • Improve digestive health • Increase fullness • Help manage cravings
For clients working on fat loss or appetite control, this is a meaningful advantage.
No Junk. No Grit. No Weird Aftertaste.
One of the biggest complaints I hear from clients is the chalky texture and artificial aftertaste in many protein snacks.
This crispy treat is:
• Naturally sweetened and flavored • Free from artificial sweeteners • No food dyes • No unnecessary fillers • Gluten free • Zero grams added sugar
While not every artificial ingredient is automatically harmful, research does suggest that frequent intake of certain additives may negatively impact gut health and overall wellness over time.
This formula keeps things clean and transparent.
Fully Transparent and Lab Tested
Every Legion protein crispy treat is:
• Third party lab tested • Screened for heavy metals • Tested for microbes and contaminants • Manufactured in FDA inspected facilities • Produced in cGMP compliant and SQF certified facilities
Quality control matters, especially if you are consuming these regularly.
Every Legion protein crispy treat is backed by a 100 percent money back guarantee. If you do not love it, you get a full refund. No questions asked.
That tells you everything about their confidence in the product.
Final Thoughts
If you are going to include high protein snacks in your routine, they should actually support your goals.
This crispy treat delivers:
• High quality complete protein • Low sugar and controlled calories • Real texture and taste • Gut supporting fiber • Clean, transparent ingredients • Verified purity and safety
It is one of the rare options that truly bridges the gap between performance nutrition and something you will actually enjoy eating.
Train It Right. You’re stronger than your excuses.
Winter Blues Are Real. Here’s How to Train Through Them Without Burning Out.
If you live somewhere with long winters, you already know this feeling. Shorter days. Less sunlight. Colder mornings. Lower energy. Motivation that feels harder to access, even if you genuinely enjoy training.
The winter blues are real, and pretending they are not only sets people up to feel like they are failing when their body and mind are simply responding to the environment.
As a coach, athlete, and human, I believe winter is not the season to punish yourself into progress. It is the season to train smarter, listen closer, and build resilience in ways that actually last.
If this resonates, this philosophy is exactly how I coach my clients through the winter months at www.trainitright.com
What Are the Winter Blues?
The winter blues often show up as low mood, fatigue, lack of motivation, changes in sleep, cravings for comfort foods, and a general sense of heaviness. For some people, it is subtle. For others, it can feel like a constant fog.
Reduced sunlight affects circadian rhythm, vitamin D levels, and serotonin production. Colder weather often means less outdoor movement, more time indoors, and disrupted routines. None of this means you are lazy or unmotivated. It means your nervous system is adapting.
The mistake most people make is trying to train through winter exactly the same way they do in summer.
Why Most Fitness Plans Fail in the Winter
Generic programs do not account for seasonal stress. They assume energy, motivation, and recovery stay constant year round. That simply is not how the human body works.
In winter, stress quietly stacks up. Training intensity stays high. Calories stay low. Sleep becomes inconsistent. Work stress increases. Social routines change. Eventually the body pushes back through fatigue, poor recovery, stalled progress, or burnout.
This is where athlete centered coaching matters.
My Coaching Philosophy Through the Winter Months
My coaching philosophy is built on the belief that progress is not about forcing outcomes. It is about working with the body you have in the season you are in.
Winter training should focus on consistency, structure, and recovery, not extremes.
This does not mean doing less. It means doing what is appropriate.
Some of the core principles I coach through winter include:
Prioritizing routine over motivation Simplifying training instead of adding volume Fueling enough to support mood and recovery Using training as regulation, not punishment Recognizing that lower energy days still count
This is the same athlete centered approach I use with all of my online and in person clients, which you can learn more about here: www.trainitright.com
How Training Supports Mental Health in the Winter
Movement is one of the most effective tools we have for managing low mood and stress. Strength training builds confidence and structure. Cardio supports circulation and mood regulation. Walking provides low stress movement and mental clarity.
However, more is not always better.
I coach clients to use training as an anchor in their day. Something consistent, grounding, and achievable. This builds momentum without overwhelming the nervous system.
Sometimes that means shorter sessions. Sometimes it means fewer high intensity days. Sometimes it means swapping a brutal workout for a walk and mobility work. That is not regression. That is intelligent coaching.
Nutrition Matters More Than You Think
Winter is rarely the right time to aggressively under eat. Low energy intake combined with low sunlight and high stress is a fast track to poor mood and stalled results.
In my coaching, winter nutrition focuses on:
Adequate protein to support recovery Enough carbohydrates to support training and mood Healthy fats to support hormones Micronutrients like vitamin D and magnesium Consistency over restriction
This is why nutrition guidance is always part of my coaching services, not an afterthought. You can find details on how I support clients nutritionally at www.trainitright.com
Winter Is Where Mental Strength Is Built
One of the most important lessons I teach my athletes is that struggle is part of the process. Winter exposes weaknesses in routines, habits, and mindset. That is not a bad thing. It is information.
Learning to train when motivation is low builds discipline. Learning to adjust instead of quit builds resilience. Learning to listen instead of punish builds longevity.
These are the skills that carry people through every season of life, not just fitness.
How My Coaching Supports You Through Winter
When you work with me, you are not getting a generic plan. You are getting coaching that adapts to your lifestyle, stress levels, recovery, and season.
That means:
Programs that evolve with your energy and schedule Clear guidance without guilt or shame Support through low motivation periods A focus on long term results, not quick fixes Training that builds confidence, not burnout
If winter has you feeling stuck, drained, or disconnected from your routine, this is exactly where athlete centered coaching makes the difference.
Learn more about online coaching and how to get started here: www.trainitright.com
Final Thoughts
The winter blues are not a personal failure. They are a biological response. How you train through them is where growth happens.
Training smarter, fueling properly, and staying consistent during winter is not easy, but it is powerful. And you do not have to navigate it alone.
Train It Right. You’re stronger than your excuses.
Fitness Trends Worth Trying vs. Skipping
What’s In, What’s Over, and What Works Now
Every year brings a new “must-do” trend.
Some deserve attention. Some are hype.
Here’s the honest breakdown:
What’s In
Trends grounded in science and longevity:
Strength training progression Consistent movement habits Recovery and sleep prioritization Heart-health focused cardio Mobility and stability training
These have robust evidence behind them and produce real results.
What’s Over
Trends that feel shiny but deliver little:
Workouts with no progression Quick fixes for fat loss Training driven by aesthetics only Programs with no structure or plan
If it doesn’t build consistency or measurable results, it’s not worth your time.
What Works Now
Choosing trends that complement your goals and amplify long term progress.
Use trends as tools — not frameworks.
Ask yourself:
Does this support my strength? Does this improve consistency? Will this measurably improve performance or health?
If the answer is yes, explore it. If not, skip it.
Train It Right. You’re stronger than your excuses.
Zone-Based Training Explained Simply
What’s In, What’s Over, and What Works Now
Heart rate training gets confusing fast because of all the numbers and zones people throw around.
So let’s simplify what actually matters.
What’s In
Zone-based training that supports consistency and fat loss.
The key zones you should know:
Zone 1–2 (Low intensity) – Easy pace that improves fat metabolism, aerobic base, recovery capacity, and overall movement comfort.
Zone 3+ (Moderate to hard) – Great for conditioning, cardiovascular adaptation, and performance work.
You don’t need to obsess over every beat. You need general purpose and consistency.
What’s Over
Heart rate perfectionism.
Chasing exact percentages every single workout leads to stress, confusion, and inconsistent results.
Numbers are tools — not dictators.
What Works Now
Using heart rate to support your goals without overwhelming you.
If your goal is sustainable fat loss and improved cardio:
Aim for more Zone 2 heart rate work most days of the week Keep sessions comfortable enough to sustain for time and consistency Mix in zones 3–4 occasionally for conditioning without burnout
That’s the sweet spot.
If you need structured cardio built into a plan that fits your goals and lifestyle, I can help — start here: www.trainitright.com/contact
Train It Right. You’re stronger than your excuses.
At-Home Fitness That Actually Works
What’s In, What’s Over, and What Works Now
For a long time, “at-home workouts” got a reputation for being ineffective or weak.
Truth is, the right at-home training can be just as impactful as a gym session when it’s smart and structured.
What’s In
Effective at-home training with minimal equipment.
You do not need a warehouse of machines to build strength and change your body.
Tools that work great at home include:
Resistance bands Adjustable dumbbells Walking pads for daily movement Core and glute focused equipment
These allow progression and variety without taking up your whole space.
What’s Over
Random workouts you see on social feeds with no plan or progression.
Doing a different routine every day without tracking progression is fun once — not effective long term.
Consistency and progression beat variety without purpose.
What Works Now
Workouts built around resistance, control, and consistency.
At-home training should focus on:
Strength first Progressive overload (yes, even with bands and dumbbells) Movement quality Weekly structure rather than spontaneous trends
Train It Right. You’re stronger than your excuses.
Mental Health and Movement
What’s In, What’s Over, and What Works Now
More people are finally talking about mental health in fitness — and that’s a great thing.
Movement isn’t just about how you look. It’s about how you feel.
What’s In
Recognizing movement as emotional support.
Exercise impacts:
Stress regulation Mood Sleep quality Confidence Resilience during tough periods
Movement is not a Band-Aid for deep emotional pain — but it is a powerful tool in your overall wellbeing toolbox.
What’s Over
Training purely for aesthetics at the expense of your psyche.
If your workouts make you anxious, overly rigid, or obsessed about metrics, that’s not wellness — that’s stress.
Fitness should enhance life, not interfere with it.
What Works Now
Integrating movement that supports your nervous system, not just your muscles.
This includes:
Strength training that builds confidence Soft cardio that reduces stress Recovery sessions that calm your nervous system Yoga or mobility work that improves body awareness
The best results come when your physical and emotional systems are aligned.
