Tag: Alicia Bell

Female Athlete Motivation with Alicia Bell

Follow Alicia on twitter http://www.twitter.com/trainitright

Try This Exercise For Your Legs - Bench Step Ups With Med Ball

Bench Step Ups With or Without Med Ball 

3 sets of 15 on each leg

For more of a challenge add a medicine ball and hold it in your hands. Make sure to bring the knee all the way to the ball.

Follow Alicia on twitter: www.twitter.com/trainitright

Why do you get sore the day after your workout? What causes you to feel stiff and and unable to walk up the stairs? No, you are not injured. The soreness that you are feeling is called DOMS and stands for delayed onset muscle soreness. It can be mild to severe and everyone can be effected by it. Do not be afraid to exercise when you feel it because the more you move the quicker it will go away. Muscle soreness is most commonly felt when you begin a new workout program, change your current routine, or increase the intensityof your workouts. DOMS is caused by microscopic tears in the muscle which creates build up of lactic acid in the muscles causing them to become stiff and tight.

Lets Talk Libido

It doesn’t matter if you are a man or a woman, young or old you can have problems with your sex drive. This can seriously affect your personal relationships and/or marriage with your spouse. It has lead to separation or divorce in many cases.  In men a reduced sex drive is often linked to erectile dysfunction.

Some Ways to Boost your sex drive include:

Libido Enhancers
Technology and medicine have advanced so that you can pop a little blue pill and get the desires that you were seeking in many circumstances. This pill does not solve the problem it is only a quick fix. Basically like just patching a tire instead of changing it. However, this does not always work.  When some people take these medicines they have minimal to know effects.

Some people prefer natural libido enhancers. There are products out there from a lot of different companies that have pills that advertise themselves as being “natural.”  Oftentimes these products can be packed with random substances that aren’t scientifically proven. This is where the consumer should be careful.

There are some that are packed with herbs and other natural ingredients  that can increase your sex drive with all natural ingredients that have been scientifically proven.

Dietary Changes

Also some studies have shown that by taking supplements that include tribulus terrestris, tongat ali, acai berry, chaste berry,  ginseng and ginkgo biloba, muira pauma have been shown to be effective.  Also Zinc has been proven important in testosterone production. It is found in a lot of meets.

Also taking protein supplements. If one increases their protein intake It helps give you better recovery, more power and stamina and can also aid in naturally boosting testosterone production. Again I recommend Rivals products because I know they have been scientifically tested and proven. http://www.rivalus.net/online-shop/products/promasil-milk-chocolate-2-33-lb

A low carbohydrate diet and low sugar diet. This is because carbs and sugar affect your body’s insulin level in the blood and that directly affects testosterone. The result of this is a decreased libido.

Make sure that you are eating Essential Fats such as Omega 3s. Again they help naturally boost the body’s testosterone level, and blood flow.  Examples are fish oils, olive oils, nuts and flaxseed.

Lifestyle Changes
In today’s society more and more people are becoming sedentary and not physically active. This is why in today’s world more and more people are overweight or obese. Obesity has been linked to you guessed it, A low sex drive as well as, poor blood circulation which again effects your libido. This can also lead to erectile dysfunction. So get off the couch and stop being a couch potato and get active. Start out small and gradually increase your activity levels. It is important not to do to much too fast. Grab a friend to keep you motivated and as you shed the pounds watch your libido come back!

Smoking and alcohol can also result in a poor sex drive. Smoking can cause breathing problems, is linked to cancer and can affect your circulation which in turn can affect your sex drive. Also Alcohol can cause a reduced sex drive due to mood swings, depression and again blood flow. So stay away from these two addictive substances if you are having problems with a low sex drive.

Try and stay happy and stress free. Increases stress causes a substance in your body called cortisol to increase and again that will affect your natural testosterone levels. Try and stay calm and relax. Try meditation, pilates, yoga or tai chi to reduce your stress levels.

Overall my advice is don’t abuse your body, stay active, stress free and try and stay away from things that are toxic for your system. This will keep your sex drive active, healthy and hopefully active for many years to come.

Alicia Bell
http://www.twitter.com/trainitright

Need a new leg and butt routine? Try this short and highly effective workout for your legs and butt. Perform this workout routine one to two times a week week in addition to cardio intervals. Do two to four total rounds and it will have your legs, hamstrings and butt toned. These exercises will give leave your legs looking sculpted and strong for the summer. If you need more of a challenge simply hold a weighted medicine ball or wear ankle weights during the exercises.

Got 5 Minutes? Want better better legs and a better butt? Try This:

Quick Tips To Get Sexy Abs

The secret to sexy abs isn't crunches. Flexion of the spine caused by crunches isn't always a good thing. Especially if you have back issues. So I wouldn't suggest doing crunches that involve flexion. Also you can do all the crunches in the world but unless you shed that fat over your stomach you will never see your abs that are underneath. You have to lose those layers in order for you abs to show.The following tips will help you get those sexy ab's that you'v always wanted. So get Training It Right for your abs!

One of the first things that people don't realize that leads to a sexy stomach and abs is your diet. Your diet directly affects your body's ability to burn fat efficiently. To clean up your diet to help remove abdominal fat make sure to drink 2-3L of water a day, eat smaller more frequent meals and snacks. I suggest 3 meals and 2-3 snacks a day. No more than 2-3hrs spread apart. Eat lean protein, and healthy fats. Avocado is a great healthy fat and fish high in Omegas help you get that as well as protein. A good amount of protein to aim for is 0.8g per pound of body weight. Stay away fro high salted foods, fried foods and processed sugars and sweets.

The second thing is to stay away from long steady cardio. It's ok to sometimes mix it up but try and stick to interval training that is to say HIIT - High Intensity Interval Training. Why it works? It helps your bloodstream uptake fat out of stage where it can be used for energy. Make sure to alternate the high intensity with lower intensity so you can survive the workout. For example walk for a minute at an incline of 3 and speed of 3, then pick it up to run at speed of 7 and repeat for 20-40 minutes. I suggest to start with 20 and work your way up to the 40 or more.

The third thing would be to still work on your core without the crunches by using planks. There are so many types of planks. Make sure to mix it up. Front planks, side planks, reverse planks, one hand planks, one leg planks, forearms on bosu, feet on boss, use a trx, use a bench etc.

Good luck and Happy Training It Right!

Helping You Train It Right - New Online Programs Available

Introducing a new platform for online personal training from Train It Right. You can get online programs that are specific for you via an online app called trainerize. Alicia customizes everything to suit your needs and you get to track your progress. You will have access to video and your program anywhere via the app. To Find out more visit: http://trainitright.com/blog/online-programs/

Happy New Year! Keep it right and Train It Right!

Make sure that you are following me across all of my social media! Have a look below to see if you are! Thanks for your continued support!

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Train It Right's very own Alicia Bell had the opportunity to model for Precision Nutrition. The nutrition certification that Alicia has and uses in her nutrition consultations with her clients. It is the best certification for coaches and the best program for client's looking to take their nutrition to the next level. Check out a screen shot of the page!

Hey Everyone!

The Raw Juice Guru of Toronto that you always see me posting about. I also did their three day blogger challenge a fee weeks back and absolutely loved it. Well they went above and beyond for me last week.

After hearing about my motorcycle accident (cab driver was at fault) they sent over a day of juices for me to help with my inflammation. It had been a few days since the accident when the juices arrived and I was bruised and my knee was quite swollen. After a lot of rest and cleansing my body with the day of juices I felt better. I am still not 100% and waiting to see a plastics doctor that specializes in the hand since the sutures didn't heal the wound properly.

I am so thankful for my friends and for The Raw Juice Guru going out of their way to help me out and deliver the fresh juices right to my door step. Guys this company goes above and beyond for their clients. If you are ever in the Toronto area please check them out! www.rawjuiceguru.com I promise you that you won't be disappointed. They have the very best customer service and the freshest raw, organic, cold pressed juices in Toronto.