My First Video Blog

Hey guys! Im super excited to announce that my first video blog is live on my new youtube channel. http://www.youtube.com/trainitright

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!

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:

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

@trainitright.com

www.trainitright.com

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.

WHAT IS YOUR CORE?

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.

WHY YOUR CORE IS IMPORTANT

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.

STRENGTHENING YOUR CORE

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.

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.