My First Video Blog

Alicia Bell - Fitness Trainer with exercise band.
Alicia Bell - Fitness Trainer with exercise band.

Hey guys! Im super excited to announce that my first video blog is live on my new youtube channel.

There is lots of great content coming! Vlogs, exercises, motivational workouts, Q&A and more! Go subscribe, like and comment. Yes I know I need thumbnails for my videos but I am pressed for time lately. They will be coming soon!

Make sure to comment and let me know what you would like to see or if you have any Q&A's for me!

Thank you for your support!

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


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:

Three Moves For A Tight Toosh

Spring break is fast approaching and summer is only a few months away. That means it’s time to up your workout intensity and get that body that you’ve always wanted. Whether you’re at the beginner, intermediate, or advanced level, Alicia Bell, personal trainer based in Toronto, has three moves to help you get a firm tight,toned Butt.


3 x15 each leg (add ankle weights for more of a challenge

- extend leg straight and squeeze your butt to raise the leg while keeping your back straight and core tight


3 x15 each leg (add ankle weights for more of a challenge

- Kick leg up into the air, heel first, squeeze your butt to raise the leg while keeping your back straight and core tight


3 x15 each leg (add ankle weights for more of a challenge

- Use a different angle to target more of the butt

- extend leg straight while on your elbows, squeeze your butt to raise the leg while keeping your back straight

“It takes 4 weeks for you to notice a change in your body, 8 weeks for your family and friends to notice, and 12 weeks for the rest of the world.” So keep working hard and the results will pay off.

Follow Alicia on Twitter or check out her website for more exercise moves and healthy living tips.


Alicia Bell - Winter Running

According to The American Council on Exercise the order that you do things in the gym is just as important as getting up and going to the gym. They recently did some research, and figured out what structure that your workout shoud follow. The order is important so that you can get the most out of your workout while you are at the gym.

The Study took 24 men and women between 18 and 39 years. They had them take part in 24 exercise sessions that included every possible workout order. The sessions combined cardio training, resistance exercise, neuromotor (agility, speed, and balance) exercises, and also had them performa  flexibility component.

The results showed that cardio should be performed first (interestingly it's the opposite from what I do myself). They then say this should be followed by resistance training and then flexibility and neuromotor exercises in either order. It was found that when participants of the study performed cardio in the beginning that their average heart rate increased less than when it was performed last. Why is that good? The author's Lance Dalleck, Ph.D., says that is a good thing because too-vigorous exercise can lead to injury and increased risk of cardiac issues. And, doing resistance training second maximizes its effectiveness without making it feel too hard (score!). I myself do a light cardio warmup but I do my longer intervals or steady state cardio first. It was unspecified how long the cardio actually was from what I can find to date. Maybe it was just a short warmup.

It should also be noted that researchers did note that these results are not set in stone. “The order determined by this research stems from purely physiological findings, and it’s essential to know, for example, how sequencing affects cardiorespiratory performance and can account for that effect in the workout design,” says Cedric Bryant, Ph.D., ACE’s Chief Science Officer. And, Dr. Dalleck added, not every workout needs to include all four aspects. He goes on to say that, you should take your own personal preferences into account before changing your personal routine.

Therefore  in my opinion if you want to maximize your workout, according to this research cardio should come first. However don't feel like you need to change your routine if it is already working for you just fine. Continue to #trainitright


Alicia Bell

The secret to a flat stomach is to strengthen your core muscles. You have probably heard trainers or other health professionals in the gym talking about how having a “strong core” is important, but if you’re like most people, you may not know exactly what that means, why it’s important or how to strengthen it.


Most health care professionals use the word “core” to describe the different muscles that are is located in the middle section of your body as a whole. Many people think that the core is just the abdominal muscles. Although they are part of what makes up your core it actually includes your diaphragm (lower chest), abdomen (belly), obliques (sides), mid-lower back, and lower pelvic muscles. Add all of these muscles up and you get a total of 25 different muscles that make up your core.


Your core is where your body’s strength and stability comes originates. It is part of  what is called a “kinetic chain” that allows the various parts of your body to function correctly. These muscles are critical for optimal athletic performance, daily activities (e.g., sitting, walking, running, reaching, bending, climbing stairs, to name a few). As our bodies age, it becomes increasingly important to do core strengthening exercises so that you can avoiding injuries and maintain an independent, healthy and active life.


To strengthen your core, it’s important to focus on keeping your belly button pulled in, a flat back and to remember not to hold your breath.

Try these exercises below For For endurance. Hold each one as long as you can. Repeat 2-3x.

Core 1 - Living Civil - Train It Right


Try these exercises below For For strength. Do each leg for 10-20 reps then switch. Repeat 2-3x.



Alicia Bell is a Toronto based Personal Trainer.

For more exercise tips follow Alicia Bell on Twitter.



Plank to Pike 3 x 15 (hold the plank 2s and the pike 2s)
a) Make sure that your elbows are under your shoulders and keep core tight (belly button pulled into the spine) with quads contracted
b) Push hips up to pike while keeping core tight (belly button pulled into the spine)
(same instructions just on hands)