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!
Hey Train It Righters!
As most of you know I am a health nut and I only recommend the best supplements and the ones that I feel are clean, healthy and free of synthetic materials. So I want to introduce you all to my newest addition BlackMP. The product reached out for me to try it so I did my research and agreed. Quickly a little black bottle was mailed to me in Toronto. Its certified free of chemicals which I like
What is it?
BlackMP Living Powder is a unique powder supplement infused with Fulvic and Humic minerals as well as SBO (Soil Based Organism) probiotics, both USDA Organic Certified. Todays foods and beverages no longer provide the nutrients our body’s require. However, studies show that proper nutrition with mineral supplements can help increase energy levels, muscle development, and overall good health. BlackMP Living Powder carries the Foods For Athletes Chemical Free Certification which enforces the highest quality of products for athletes! With this powder you can create your own complete H2O. Comes with custom spoon for a perfect measurement every time. Recommended dose is one scoop per 16 oz bottle of water.
They suggest that for best results use with purified bottled water.
They were nice enough to give me a discount code so that you call can get 50% off! Use Code TRAINITRIGHT at the check out! Check out their site to order: http://blackmp.net/product/black-elite-powder/?ref=13
I love mine! My bottle is almost empty!
I recently received a package from www.energybits.com which are a form of algae tabs. This is a natural supplement that is plant-based and vegan. They are made from one ingredient and are paleo-friendly. Did you know that algae has been used by Olympic athletes in Asia for over 50 years? I had no idea until I discovered the energy bits!
I was sent both the Energybits and the recoverybits that have a catchy slogan on them "it's ok to swallow" which I had a little chuckle about. They do however suggest swallowing rather than chewing them. The are quite strong "green" tasting.
Energybits
Are a pre-workout performance fuel for athletes that include runners, triathletes and endurance athletes. They are made from 100% organic spirulina algae, they have the highest concentration of protein in the world and deliver a stead stream of energy, without sugar, caffeine, chemicals, soy, or gluten.
Recoverybits
Are a post-workout recovery fuel that are made from 100% chorella algae. The algae is organic as well and they have the highest concentration of chlorophyll and RNA/DNA in the world. Chorella builds the immune system, prevents colds, speeds recovery from injury, removes toxins and prevents hangovers when taken after drinking alcohol (I could have used this a few days ago when I went out for a friends birthday haha).
The only thing is that they are quite strong "green" tasting. And they also suggest swilling at least 30 tabs 10-15 minutes before your workout. For me this is tough because Im not good at swallowing pills and it takes me forever.
Check out there website for more info if you are interested in the bits! www.energybits.com
According to the Huffington Post most of use consume an excess of up to and beyond 500 extra calories of sugar per day. One pound weight gain is equivalent to approximately 3500 calories. This means that the average person is putting themselves at risk to gain a minimum of one extra pound a week.
Here are 10 more reasons to cut back on sugar:
Sugar sweetened beverages are related to obesity
Canadians are drinking roughly twice as many soft drinks now as they did in 1970. Sugary liquids may make us fatter because they don’t curb our appetite for more food.
Sugar enriched beverages are linked to diabetes
Sugar sweetened soft drinks might increase the risk of type 2 diabetes because they’re high in rapidly absorbable carbohydrates. Also, studies have shown that people who eat foods that raise blood sugar levels have a higher risk of diabetes.
Sugar contains empty calories
There’s no question that sugars are a major culprit in obesity, because they’re a source of empty calories that most people don’t need. Sugar has no nutritional benefits whatsoever. Added sugars crowd out healthy foods, or make you fat if eaten in addition to healthy foods.
Sugar-sweetened drinks can raise the risk of heart disease
Excess weight isn not good for the heart. A big belly is one part of the metabolic syndrome, which raises the risk of heart disease (and diabetes). But sugar-sweetened beverages may promote heart disease whether or not they make you gain weight.
Sugar raises triglycerides
When you consume a large dose of glucose, the liver doesn’t pull much of it in if you don’t need the calories. In contrast, fructose ends up in the liver whether you need the calories or not. What does the liver do with all that fructose? It converts some of the fructose into fat, which gets sent into the bloodstream, resulting in higher levels of triglycerides.
Sugar promotes belly fat
According to the Huffington Post A 2010 2010 study in children found "excess fructose intake (but not glucose intake) actually caused visceral fat cells to mature -- setting the stage for a big belly and even bigger future risk for heart disease and diabetes."
Sugar may be linked to cancer production and may effect cancer survival
According to research done by the Huffington Post. A 2013 study found that "sugars in the intestine triggered the formation of a hormone called GIP (it is completely dependant on sugar levels), that in turn, increases insulin released by the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to cancer formation. They found an associations between high sugar and starch intake and survival rates in both breast cancer patients and colon patients." This link between sugar and higher cancer risks should make you wan't to cut back if nothing else does.
Sugar can cause over-eating
Leptin is a hormone made by fat cells. It’s supposed to make you stop eating. Over time a high sugar diet blocks the leptin signal in the brain. The result is that you keep eating and no longer know when you are full.
Minimizing added sugars has been known to keep blood pressure down
There’s a possibility that sugar raises blood pressure, but it is not definitive. It is clear that there’s little place for sugar in a diet that’s designed to lower blood pressure.
Most sugary foods are low in nutrients
When you consume high sugar foods from companies such as Coca-cola, Pepsi, Hostess, Dunkin Donuts, Krispy Kreme etc you are getting over fed and under nourished. These foods are high in sugars and low in nutrients. Many are also packed with white flour which does not contain much nutritional value.
Alicia Bell, BSc Kin, CPT, NCCP, CF-L1
For more info follow Alicia on twitter or check out her website
Do you suffer from indigestion, heart burn, bloating or gas? You are not alone. According to Yahoo around 70 million of American's suffer from different types of digestive problems each year.
It is important to your overall health to maintain a healthy digestive system. GESA reports that "Although the digestive system can withstand a lot of stress (from the foods you eat to emotional stresses), it can only do so for a limited period. Over time, the negative effects will accumulate and create health problems in the long-term." Therefore you should watch your diet and take preventative measures to limit the risk of problematic situations occurring.
Although the best way to diagnose and take care of digestive problems is to promptly report any that appear to your doctor, research on nutrition has found that certain foods effect your digestion positively than others. According to Inside Fitness some of these foods include the following five:
Apples: This tasty fruit has a magic combination of both soluble and insoluble fibre helps you eat and digest quickly and easily.
Tumeric: Has been known to help with inflammation which can help smooth out the digestion process as your food travels through your system.
Almonds: These little nuts are filled with digestion enhancing fibre and calcium which also supports many functions in the body.
Peppermint Tea: Is known to calm the stomach muscles and improve the flow of your bile. Try to refrain from the use sweetener or milk.
Coconut Oil: This natural oil is made up of medium chain fatty acids that can help with digestion. You can take it as a supplement, cook with it, add it to smoothies or even use it as a replacement for butter.
For more tips on fitness and healthy eating check out
Alicia Bell is a Toronto based Personal Trainer
www.twitter.com/trainitright
wwww.trainitright.com
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.
There are a lot of misconceptions about the foods that should be include on the dinner plate. The following are some healthy choices as to what you should include. Make sure it is well rounded and includes multiple food groups. The following foods should be considered as options for an "anytime plate" according to Precision Nutrition. The portions will vary depending on your goals (weight loss, weight gain etc), as well as timing (pre or post workout). More information can be found through the Precision Nutrition Plate Guide.
Drink: Choose water or tea instead of juice or soda as your main beverage.
Leafy Greens and Vegetables: You should choose steamed, raw or roast greens such as lettuce, spinach, cabbage, collards, kale, bok choy, chard, watercress, broccoli, brussel sprouts, asparagus, carrots, green beans, cauliflower, mushrooms, corn, onions, green peas, peppers, zucchini, tomatoes.
Healthy Fats: Seeds, nuts, olives, and avocados. Try to eliminate extracted oils and processed fats (example: margarine).
Whole Grains and Starch Based Vegetables: Some foods include rice, oats, Quinoa, buckwheat, millet, spelt, barley, whole grain pasta. This category also includes beets, parsnips, potatoes, sweet potatoes, and squash. Beans, lentils, soybeans, split peas and tofu are also included in this category.
Lean Meats, Poultry and Fish: Lean ground turkey, lean ground beef, chicken, and fish are all included in this category.
Salt: You should minimize your salt intake by using products with no sodium or low in sodium ingredients. Use salt as a seasoning sparingly. Try and stay inspired and use herbs, spices, vinegars, lemons and limes for seasoning.
For more tips on fitness and healthy eating check out
Alicia Bell is a Toronto based Personal Trainer
www.twitter.com/trainitright
wwww.trainitright.com
I think I am obsessed. I need to try their products. They sound too good to be true. You guys know me and my friends are obsessed with different types of spreads. Especially healthy ones.
Introducing NUTTZO! Founded by Danielle Dietz-LiVolsi these products boast to are said to be organic and have seven seed nut butter. If you were to use this instead of peanut butter you'd be making a healthier choice because it is filled with Omega 3's. The original has no sugar added and I hear that the chocolate flavor is to die for!
I need these in my cupboard now!
Introducing the stack pack and the Core 150 Shaker Meal Pod. According to the company "Each Pod comes complete with removable cores that allow you to separate two small meals or transport one large meal from within just one unit. Finally a meal system that you will feel proud to be seen with."
I really want one of these! It seems more portable than the six pack bag would be.
Check it out at www.core150.com/stack-pack
How do you know what almond milk is best? Sometimes almond milk can be full of preservatives, added sugars and other chemicals. To avoid these and sometimes outrageous prices sometimes I make my own. I simply blend soaked almonds, water, vanilla extract, cinnamon and sometimes add dates. I don't really measure them out I just measure by estimates. I have never gone wrong with the test for the end result. Once blended I strain the contents through a cheesecloth into a container and voila...ALMOND MILK that is free of bad things and cost efficient.
