Hey Guys and Gals! I hope youre having a great week so far! Happy humpday! I wanted to come on and share with you guys a couple of Valentines Day gift ideas for your fitness Gal! They are in no particular order but I hope that they give you some great gift ideas!

Fit Bit Versa

Fitness trackers are a great gift - especially the versa. It is equivalent to the Apple Watch but at a much more affordable price.

Adjustable Bands

A set of adjustable resistance bands. These are great to be able to have during these uncertain times. You can adjust the residence, they're great for travel and are very affordable and effective.

Digital Fitness Scale

Because every fitness gal needs a digital scale to weigh and record their food. This one connects to your phone via blue tooth and can help with tracking.

Non Slip Booty Bands

No slip bands are an amazing addition to your gym back. These are non slip and are great for the booty workouts that every fitness gal loves.

Cami Tank Top/Bra

These are affordable camis/bras and they are light and padded. They are also great fitting, affordable and come in different colours.

Fitness Journal

I think that one of the greatest things in fitness is recording and tracking your progress. This journal is perfect for that. and specifically made for the fitness gal!

Episode 1: I Have A Lot To Say

Welcome To The Train It Right Life. My name is Alicia Bell. I am an IFBB Figure Pro. I live in the greater Toronto area. Burlington to be exact. I am a Kinesiologist and an Online Coach. And I have a lot to say. Find out more about me, being a pro athlete, training, health, food, fitness, sex and life on this podcast as I bring you through my thoughts and experiences.

5 Reasons Why More and More People Are Saying ‘No Way’ to Valentine’s Day

Whether you’re in a couple or rolling solo, Valentine’s Day comes with expectation and pressure. With #CoupleGoals as a consistently trending hashtag, countless pictures of couples on social media, the obsession of celebrity break ups and make ups and TV shows like the Bachelor and Bachelorette serving up contrived romance sprinkled with drama, the way we think of love and romance has changed. Dr. Sanam Hafeez, a New York Board Certified Neuropsychologist explains why so many people say ‘no way’ to Valentine’s Day and offers some alternatives that shift this negative mindset.


  1. “Valentine’s Day is a ‘Hallmark Holiday’ and I’m still broke from Christmas.”

When money is tight many people may want to cut back on spending especially for things they feel are frivolous. “Financial stress is a common thing and when people are made to feel pressured to spend, they get resentful and want to claim their power,” explains Dr. Hafeez. Instead of boycotting all romance, put a $20 maximum on gifts and you’ll see how sweet, thoughtful and creative you can get.


  1. “Every restaurant is crowded and the service is terrible.”

Nothing kills romance faster than crowds and a bad experience dining out. Since everyone goes out to eat on Valentine’s Day there will be a lapse in service. “One way for couples to celebrate is to call their favorite restaurant in advance and have a meal prepared they can pick up and heat up at home,” suggests Dr. Hafeez. “You can either break out the fancy dishes and dress up or you can put on sweats and eat while watching a movie, the important thing is that you enjoy yourselves and aren’t stressed,” she adds.


  1. “We’ve been together for ages. Every day is Valentine’s Day! Do we really need to celebrate?”

“Celebrations and traditions are important in a relationship and when they fall away it’s usually a sign of trouble and disconnection. While you may not feel the need to do anything extravagant use the day to appreciate the love you have and life you’ve created, even if it’s in a small way,” Hafeez advises.


  1. “I’m single so what’s the point?”

Rolling solo on Valentine’s Day again, all the more reason to turn it into a Self Love Day. Being single on Valentine’s Day can be tough for people, especially those still healing from a break up or divorce. “You want to really be kind and caring to yourself. Booking a massage, getting a haircut, or arranging a single ladies night with your single friends could be just what’s needed. Focus on creating your own happiness,” says Dr. Hafeez who often sees a link between break up depression and anxiety over holidays.


  1. “I’m just to busy for love and romance and all that stuff.”

Some people are just focused on other things that are top priority in their lives. There are plenty of women who are turned on more by generating income for their businesses than concerning themselves with outside approval or validation. There has been a rise in female entrepreneurship with more millenials and Gen X’ers preferring to build empires than romantic relationships. For them it’s just February 14th the mid way point to a short month. “There’s nothing wrong with women wanting to focus on their professional lives. They often feel to focus on business, romance, which may cause them to lose focus, has to be shelved for a while, this is more common these days,” Dr. Hafeez shares.


While many say ‘no way’ to Valentine’s Day there are millions saying I DO.

According to a 2017 survey of 1000 people done by James Allen, an online diamond and bridal jewelry retailer, 43 percent of millennials say Valentines Day is their top pick for proposal day. November – February is considered proposal season.


Some other mind-blowing stats that clearly show Cupid isn’t going away anytime soon are.


In 2017, the National Retail Federation put the estimated total spending at over $18.2 billion. That's an average of $136.57 per person.


Jewelry is the most popular gift with 20 percent of consumers expected to buy jewelry, with a total of $4.3 billion on bling, the NRF said.


$2 billion will be spent on flowers, with roses being most popular. 250 million roses are produced for the holiday, the Society of American Florists said.


The American Greeting Card Association puts that industries pay out at 1 BILLION… yes folks $1 … for paper.


About Dr. Sanam Hafeez:


Dr. Sanam Hafeez PsyD is a NYC based licensed clinical neuropsychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. 


Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.


Connect with her via twitter @comprehendMind or www.comprehendthemind.

Club Med's Live Your List sale offers travellers the chance to conquer their bucket lists

Toronto, ON – Make 2018 the year you fulfill your travel bucket list. Club Med is offering travellers the chance to make their vacation dreams a reality with the Live Your List sale. Starting at just $1,649 per adult for a seven-night air-inclusive escape, this promotion features world-class experiences at resorts in Mexico, Florida and the Caribbean. From a fun-filled family spring break trip, to an activity-packed couple’s adventure, travellers can experience the ultimate getaway by booking their vacation between now and February 27, 2018. Whatever experience you’re looking for, Club Med tops the list.

Join the Circus: Club Med Punta Cana
Located on the lavish beaches of the Dominican Republic, Club Med Punta Cana caters to both couples and families. For those looking for a unique and thrilling adventure like no other, Club Med offers a one-of-a-kind immersive experience in their CREACTIVE by Cirque du Soleil playground. Guests of all ages can enjoy a range of artistic and acrobatic activities from juggling and mask painting, to bungee jumping and double flying trapeze. Those looking for an adults-only experience can relax and unwind in Zen Oasis, offering a private pool, bar and comfortable and romantic accommodations.

Discover New Life Forms: Club Med Columbus Isle
Discover world-class scuba diving experiences on the exotic Bahamian island of Columbus Isle. Known for its white sandy beaches and stunning crystal blue waters, Columbus Isle is the ultimate Caribbean paradise studded with flora, fauna, wrecks and reefs. Club Med’s scuba diving program caters to everyone from beginners to experienced diving enthusiasts, providing top-tier diving equipment, professional instruction and PADI certification.

Time Travel: Club Med Cancun Yucatan
Situated at the tip of the iconic Mayan Riviera, Club Med Cancun Yucatan is the active family's dream getaway with a variety of activities and adventures for all ages. Guests can snorkel in the world's second largest coral reef, explore the ancient Mayan gems including one of the Seven Wonders of the World, or wakeboard through the stunning mangrove lagoon.

Own the Court: Club Med Sandpiper Bay
This Florida resort is a sports lover's haven, home to the world-famous Club Med Academies, including a roster of internationally recognized sports instructors and best-in-class equipment for tennis, volleyball, golf and more. The premier destination for a rejuvenating getaway with a healthy kick, Club Med Sandpiper Bay offers an 18-hole onsite golf course, adults-only infinity Zen pool, and sports oriented treatments and massages at the L'Occitane Spa.

Walk on Water: Club Med Ixtapa Pacific
Known as one of the best family resorts in the world, this all-inclusive resort in Ixtapa, Mexico has all the components necessary for the makings of a perfect family vacation. With an endless amount of land and water sports, state-of-the-art equipment and expert instructors, learning to sail, play tennis or fly the trapeze has never been easier. And with Children’s Clubs from 4 months to 17 years old, parents will relax while the little ones discover new activities under the watchful eye of expert G.O.s. Whether spending the day lounging on the golden sandy beaches or taking up a new hobby, family fun is just around the corner.

Club Med’s Live your List offer is valid for bookings made by February 27, 2018 for travel through August 25, 2018. Rates begin at $1,649 for a seven-night air-inclusive stay and travellers receive additional perks such as free room upgrades or a free single supplement. With a wide selection of land and water activities, relaxing spa treatments, enriching kids clubs, gourmet cuisine and live entertainment, Club Med resorts provide the perfect setting for those must-try experiences on everyone’s list.

About Club Med
Club Med, founded in 1950, is recognized as the pioneer of the all-inclusive market, offering nearly 70 premium resorts in stunning locations around the world including North and South America, Caribbean, Asia, Africa, Europe and the Mediterranean. Club Med operates more than 70 resorts. Established in 26 countries across five continents, the group employs more than 23,000 employees comprised of 110 varied nationalities. Club Med has had a corporate presence in Canada for over 40 years and employs a staff of more than 50 team members in their Montreal head office.

Website: ClubMed.ca

Sweat For Good and make world history in Toronto

YMCA of Greater Toronto attempts to break GUINNESS WORLD RECORDS™ title for Largest exercise ball demonstration/class!


As temperatures drop outside, the gymnasium at the Central YMCA will be filled with over 500 members of the community sweating it out to break the GUINNESS WORLD RECORDS title for the Largest exercise ball demonstration/class on Thursday, January 11, 2018.


Celebrity fitness trainer Eva Redpath will lead the class, with support from the YMCA’s Sherry Perez. This event catapults the YMCA GTA’s “Sweat For Good” campaign into the spotlight to help showcase that when you choose to work out at the YMCA, you are connecting yourself to a larger purpose. At the Y, members not only sweat for themselves, they sweat for others, for positive change, and for the community.

“When you choose the YMCA, you are choosing to be part of an organization that seeks to build the foundation for a healthy, vibrant future for every individual in our community, and our society as a whole,” said Medhat Mahdy, President and CEO of the YMCA GTA. “People may think that all health and fitness centres across the GTA have similar ‘stuff,’ but we have five important factors that set us apart:

  • Our broad offering: We offer diverse programs for every interest and stage of life.
  • We create a sense of belonging: We bring people together, nurture their growth, and promote inclusivity.
  • Our people-first culture: Our dedicated and expert team of staff and volunteers proactively supports members’ health goals; removes barriers to achieving those goals; and believes that everyone has the ability to continually improve.
  • We are committed to doing local good: We address community-specific needs and invest in building permanent facilities in communities across the GTA.
  • We are a charitable organization: Our Health & Fitness Centres are part of a much larger charitable organization that provides programs and services that make people strong in all sorts of ways — physically, of course, but also mentally and socially.”


The YMCA is the largest charitable program and service delivery organization in the GTA. For more than 160 years and through hundreds of programs, the YMCA offers individuals opportunities for personal growth, community involvement and leadership.

The current GUINNESS WORLD RECORDS title boasts 453 participants completing an exercise ball class. The YMCA GTA aims to secure 500 participants to “Sweat For Good” and break the GUINNESS WORLD RECORDS title. To get all the details, please visit SweatForGood.ca.

Guests will also have the opportunity to meet with Olympic Gold Medalist Mark Tewksbury and hear firsthand about how he “Sweats For Good” in support of the YMCA GTA’s mission, and how his experiences have shaped his current role as a global leader in human rights.


YMCA GTA Sweat For Good



When: Thursday, January 11th, 2018 from 6:00 a.m. – 10:00 a.m.

Where: 20 Grosvenor St, Toronto, ON M4Y 2V5

Admission: FREE



When: Thursday, January 11th, 2018 7:00 a.m. – 10:00 a.m. (class: 7:40 – 8:10 a.m.)

Where: 20 Grosvenor St, Toronto, ON M4Y 2V5

Admission: FREE

Light refreshments will be provided


Visit SweatForGood.ca for all the event details



For more information contact:

Deane Code, Veritas Communications/YMCA of Greater Toronto
E: code@veritasinc.com | T: 416-640-4661 | M: 416-732-4835

Kassandra O’Brien, Veritas Communications/YMCA of Greater Toronto

E: obrien@veritasinc.com | T: 416-482-2617 | M: 289-264-6499



About the YMCA of Greater Toronto

For well over a century, we’ve provided leadership and worked with partners solving complex social problems to create real, measurable outcomes that have strengthened the social health and fabric of our communities. As a charity, the YMCA offers a variety of programs responding to the needs of the community, including education and training, employment and immigrant services, family and youth services, health and fitness programs, child care, and camps. The breadth of our programs, and the diversity of the communities we serve, is the basis of our new Sweat For Good campaign: when you break a sweat with us, you’re showing your support for all of these programs that give everyone their chance to shine. Serving the population of the GTA, Durham, Peel, York, Halton Region and Dufferin County, the YMCA connected with more than 557,000 people across 438 locations last year.




About Guinness World Records

GUINNESS WORLD RECORDS™ (GWR) is the global authority on record-breaking achievement. First published in 1955, the iconic annual GWR books have sold over 138 million copies in over 20 languages and in more than 100 countries. Additionally, the Guinness World Records: Gamer’s Edition, first published in 2007, has sold more than 5 million copies to date.


GWR’s worldwide television programmes reach over 750 million viewers annually and more than one million people subscribe to the GWR YouTube channel, which enjoys more than 300 million views per year. The GWR website receives 21 million visitors annually, and they have over 12 million fans on Facebook.


The GWR commercial sales division provides bespoke consultancy services for some of the world’s top brands and agencies to help place record breaking at the heart of their marketing campaigns, employee-engagement programmes, and live and experiential events.


Resolve to succeed in fitness this year
Many of us ring in the new year with vows to get fit, banish junk food and lose weight. But after weeks of holiday indulgence and trying to bolster willpower during the colder, darker winter days, those resolutions often fall flat.
Research from 2015 found that roughly 80 per cent of resolutions fail by the second week of February. Kelly Musovic, Personal Training Divisional Manager with GoodLife Fitness, says when it comes to resolutions, certain patterns emerge that keep people from succeeding.
• We try to do too much at once
• We set goals that are vague
• We try to do it alone
• We’re often too hard on ourselves if we have a lapse of willpower or we don’t succeed right away
By applying sports psychology principles, it’s possible to set realistic, achievable resolutions and train your mind to stick with them into the new year, even when the going gets tough. Here are some principles to help set – and keep – fitness and healthy resolutions for 2018.

Start small: It’s important to focus on gradual improvements and aim to change one behaviour at a time.  Start with what you can manage and increase exercise levels slowly. Small successes help build confidence and soon your intentions will become habits.
Talk about it: Tell your friends and family about your plans to build in more physical activity or change your eating habits. By putting it out there you’re more likely to follow through, plus you’ll receive lots of encouragement and support.
Be kind to yourself: When it comes to fitness and healthier eating, it’s important to celebrate your successes and not dwell on the negatives. If you miss a workout one week, make it a point to follow through on your gym routine the week after. Don’t worry about tiny slip-ups, focus on the big picture.
Get an exercise partner: Being accountable to someone else is a huge part of showing up for your workout. Working out with someone else can be more enjoyable and make the time go faster, plus you get extra motivation from the positive feedback.
Be specific: Instead of saying “I’ll get into better shape,” or “I’ll only eat healthy foods from now on,” be more specific. Resolutions with timelines and specifics are easier to measure. For example, “I will lose 10 lbs to feel more confident on my beach vacation in March,” or “I will eat vegetables instead of potato chips at lunchtime to improve my energy levels in the afternoon at work.” Having a specific goal helps you know what to do when temptation arises and it’s easier to measure success and adapt to reach your goals.
Do it for ‘future you’: People are more successful at attaining their resolutions when they keep their future self in mind. Sign up for a 5K run in the spring, plan to look great on your beach vacation or aim to be active with your grandkids. You’re more likely to withstand pitfalls if you’re focused on future success.
Musovic and personal trainers in your area are available to talk more about the elements of resolution success. They can share nutrition strategies and demonstrate some exercises that will amp up the fun and results of your 2018 workouts and keep you motivated well past February.

12 Wellness Holidays to Make You Healthier in 2018


The New Year has just begun which brings more focus on health, fitness and well-being as you look ahead to a year of possibilities. Welcome the new year and make one of your resolutions to make time for a health or fitness holiday. Whatever your goals in 2018, Health and Fitness Travel, the wellness holiday specialists will find a break to meet your wellness needs; be it detox, meditation, yoga, sports or sleep, you can be as sociable or as solitary as you wish. With the support and assistance of experts available in some of the world’s most beautiful locations, choose a wellness holiday to make you healthier this year.


The Sports Performance Break – Palacio Estoril Sports & Performance, Portugal

Hitting an athletic plateau is demotivating, but unbelievably common. On the sunny coast of Cascais, luxury 5-star resort, Palacio Estoril, offers sports enthusiasts an opportunity to overcome physical and mental barricades, enhancing performance and refining skill. Utilising treatments such as physiotherapy and Chinese medicine, guests benefit from improved posture and well-being. In addition to an array of fitness classes, the programme focusses on nutritional performance enhancement, providing all the tools necessary to achieve athletic goals.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 5 nights at Palacio Estoril from £1,495pp and £2,100 for single occupancy. Price includes breakfast, programme, return flights and transfers.


The Luxury Beach Spa Break – Amanpuri Awareness Immersion, Thailand

Amidst palm-fringed, white sand beaches, and architecture inspired by ancient Ayutthayan culture, Amanpuri exudes timeless luxury. The awareness immersion programme, guided by a former Buddhist monk, is a meditative experience encouraging the renewal of internal focus, synchronising the mind, body and soul. Indulgent spa treatments such as cranial sacral therapy compliment the programme, along with unrivalled nutritional support. With spiritual guidance, a 5-star spa, and a private beach on your doorstep, Amanpuri is perfect for those looking for a luxury, yet authentic, beach and spa getaway.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Amanpuri from £6,210pp or £7,815 for single occupancy. Price includes full board with a choice of wellness programmes, return flights and transfers.


The Yoga Trip – The Retreat Costa Rica Yoga, Costa Rica

The Retreat is a Costa Rican haven set amid Quartz mountains and lush vegetation. Master the asana’s and find inner peace with daily private and group yoga practices. For beginners and advanced yogi’s alike, a week of seclusion and serenity will be beneficial both physically and mentally, improving flexibility, strength, and balance, as well as emotional clarity and stress. This healthy yoga escape also includes a hike, wellness workshops, a healing massage and a trip to a local farmers market.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at The Retreat Costa Rica from £2,960pp or £4,100 for single occupancy. Price includes full board with a yoga programme, return flights and transfers.


The Mediterranean Healthy Escape – Ayii Anargyri Healing, Cyprus

A boutique hotel amid a valley of mature trees in the village of Miliou, Cyprus, Ayii Anargyri promotes an idyllic location for a healthy healing escape. Restore well-being as you harness the time-tested, natural healing powers of the areas mineral-rich waters. Find profound calmness and tranquillity through hydrotherapy treatments such as underwater massage, and treat ailments in the phlebology, kinesiotherapy, and rheumatology pools. The healing waters are also utilised in spa therapies such as the indulgent mud therapy cocoons and massages.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Ayii Anargyri from £1,860pp or £1,580 for single occupancy. Price includes full board, a choice of healing programme, return flights and transfers.


The Family Sports Holiday – Forte Village, Sardinia

A Sardinian paradise for sports loving families, Forte Village will leave guests spoilt for choice. In addition to a plethora of activities such as cycling, football academy, basketball, tennis and boxing academy, fitness lovers can get involved in various activities from Zumba to yoga. Located next to the beach, water babies can also enjoy a range of water sports including paddle boarding, windsurfing, and diving. The kids club can also keep the young ones (and teenagers) occupied whilst you indulge in some ‘me time’ at the spa.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Forte Village Resort from £1,090pp. Price includes half board, return flights and transfers.


The Detox and Pilates Break – Amatara Detox, Thailand

With stunning views out over Cape Panwa, Phuket, Amatara is an idyllic destination for a relaxing detox and Pilates retreat. Following a juice cleanse and healthy eating regime, achieve optimal well-being with treatments such as colonic hydrotherapy, coffee cleansing, manual lymphatic drainage, and detoxifying ayurvedic massages. Gain strength and flexibility with mat Pilates and private reformer Pilates in stunning surroundings. This healthy holiday will give you the chance to experience your most energised and most radiant self.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights with Amatara Detox from £2,845pp or £3,485 for single occupancy. Price includes full board, a detox programme, return flights and transfers.


The Trip of a Lifetime – Ultimate Around the World 1 Year Wellness Trip

The Ultimate Around the World Wellness Trip is an unbeatable opportunity, both in terms of experience and luxury. Enjoy yoga on private island ‘parrot cay’ one week, then scuba diving in The Great Barrier Reef the next. Other highlights include ayurvedic therapy in India, hiking in Utah and a guided tour of Istanbul’s architecture. With over 20 stops on this year-long voyage you will become both vastly cultured and a master of your own health and fitness.

Pricing starts from £156,000pp with Business class flights for 12 months around the world wellness trip. Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com)


The Tennis Holiday – Pine Cliffs Annabel Croft Tennis Academy, Portugal

Whether your dreaming of Wimbledon, or simply getting the ball over the net, the Tennis Academy at Pine Cliffs in Portugal is guaranteed to improve your game leaps and bounds. With five group tennis lessons throughout the week, all of which utilise the professionally developed ‘movement and repetition method’ expect to see advances in skill, stamina, and style. Guests also receive an invigorating sports massage, the perfect way to unwind after a morning on the court.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Pine Cliffs from £1,325pp or £1,055 for single occupancy. Price includes breakfast, a tennis training programme, return flights and transfers.


The Safari and Yoga Break – Karkloof Safari & Yoga, South Africa

Combining passions for yoga and nature, this wellness holiday takes you to one of the most exceptional and unspoilt areas of South Africa. During the Safari & Yoga programme at Karkloof Safari Spa, guests experience two game drives, observing wildlife such as giraffes, rhinoceros, and a plethora of bird species. With daily yoga classes, mountain biking, fishing, and guided hikes, finding your connection with nature and developing inner peace has never come more naturally.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Karkloof Safari Spa from £4,650pp or £4,770 for single occupancy. Price is all-inclusive, with a programme, return flights and transfers.


The Sleep Retreat – Lefay Sleep Well, Italy

Regain control over your sleeping pattern on an invigorating sleep wellness retreat overlooking beautiful Lake Garda. Find relaxation and pure bliss with a selection of indulgent, pampering, and holistic spa treatments. Improve your sleeping patterns as you are guided by the energy flow of Chinese medicine combined with locally grown healthy cuisine as you are taken through a journey to better health and peaceful state of mind, ensuring you get a good night's rest.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Lefay Resort & Spa from £2,155pp or £2,640 for single occupancy. Price includes full board, with a sleep programme, return flights and transfers.


The Winter Sun Fitness Holiday – BodyHoliday Fusion Fitness, St Lucia

If you’re looking for winter sun, it’s a struggle to comprehend a destination more perfect than St Lucia with an activity for every type of active traveller. From 7am beach workouts to 8am yoga along with daily spa treatments, enjoy a personalised Fusion Fitness programme designed for you. Achieve optimal well-being with a choice of private activities from tennis lessons, bike rides and sports weight training to ocean sports, Tai Chi, Pilates and meditation.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at BodyHoliday from £2,790pp or £2,810 for single occupancy. Price is all-inclusive, with a Fusion Fitness programme, return flights and transfers.


The Short-haul Health Booster – Six Senses Kaplankaya De-stress & Reconnect, Turkey

Give your health a well-deserved boost this year as you enjoy a selection of indulgent spa treatments including massages and body wraps at Six Senses, Kaplankaya. Disengage from the stresses of daily life as you find your calm with sunrise yoga or a morning coastal walk, then work out your tensions in an invigorating personal training session. Whether it’s a quick break or an extended getaway, this Turkish stay is guaranteed to help you take a step back, finding clarity in the process.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Six Senses Kaplankaya from £1,380pp or £2,300 for single occupancy. Price includes full board, with a wellness programme, return flights and transfers.


For advice, guidance and booking visit www.healthandfitnesstravel.com or call 0203 397 8891


For further information and hi-res imagery please email: rebecca.mbogoro@healthandfitnesstravel.com /paul@healthandfitnesstravel.com or call 0203 397 8891



Notes to Editors:


About Health and Fitness Travel

Health and Fitness Travel is a global luxury wellness travel company that originated in the UK in 2010 and is committed to providing healthy holidays that enhance and change lives. Created by Paul Joseph and Adam Heathcote as a result of their passion for health and fitness travel and offering bespoke holidays to improve people’s well-being to lead happier and healthier lives.


Health and Fitness Travel offers clients a tailor-made seamless service with the very best health and fitness holidays, handpicked by its expert team, together with exclusive and added value packages with the best deals. As leading specialists, Health and Fitness Travel has also created their own collection of trademark healthy holidays in various destinations which include Fusion Fitness™ BodyBreaks™ and Discover Recover™, offering clients the best value and holiday experience. For more information visit: www.healthandfitnesstravel.com


The 12 Days of Fitness - Daily tips to stay healthy over the holidays
Just one focus or workout each day can help you stay healthier and maintain your fitness goals while still enjoying the festive season. GoodLife Fitness personal trainer Nsuani Baffoe offers one tip per day. Start when you can.
Day 1 – Set the stage for seasonal success
  • Scheduling: If you don’t plan for the holidays, fitness can take a back seat to other activities. Try to schedule a minimum of six workouts during your 12 days of fitness. If you get eight, you’re a star. Invite your family and friends for a walk or jog, or go skating.  Plan ahead for the days you’ll be feasting or sipping cocktails at a work party. Hydration also plays a key role in how you’ll feel the next day – especially with the alcohol and extra salt in holiday meals.
  • Meal planning and shopping: Plan for your healthy meals and snacks around the big events. Stock up on veggies and fruits, lean protein options like tofu, chicken breasts, fish, lean beef and legumes. Prepare some of your favourite slow cooker meals so you’ll have something nutritious for lunches and after work.
  • Pack a bag: Pack a bag with your gym gear and keep it in your car. Things take longer during the lead up to Christmas. If your bag is in the car, you’ll have a better chance of making it to the gym or your favourite fitness class.
Day 2 – Start with strength
Cardio is great for maintaining your fitness levels, but if you’re trying to counter the effects of lots of eating and drinking, strength training is the most efficient option. Strength training typically involves the biggest muscle groups in our body – glutes, hamstrings, quads, back, chest, and core. Stimulating these areas will raise your metabolism by improving your basal metabolic rate, which is the amount of energy you burn in the day while at rest. Choose opposing compound muscle groups to start – deadlift paired with chest press or squats paired with chin/pull-ups.
Day 3 – Stretching, stretching, and more stretching
Stretch when you get up in the morning and before you go to bed. Simply stretching can help focus your mind and prepare your body for the day ahead. It’s also a great way to encourage good circulation and trigger your body to release ‘feel good’ hormones that will help balance how you feel all day.
Day 4 – Let your heart be your guide
Rather than setting a time limit on your cardio workout, challenge yourself by setting a target heart rate and continuing your run until you achieve it. Take the number 220 and subtract your age. This will give you a baseline number for your heart rate when training. Multiply that by an intensity percentage -- 55% for beginners all the way up to 75% for the advanced exerciser. That will give you your target heart rate.
Day 5 – Prioritize and moderate your food choices
Here are two good ways to maintain nutritional balance at a time when balance can be tough.
  • Fill up on veggies at festive meals. Eat the healthy stuff first and you’ll be less likely to overeat when it comes to the good stuff.
  • Choose your carbs wisely. If you love your grandmother’s freshly baked bread, but you’re not a huge fan of cereal, skip your morning cereal in favour of a piece of buttered bread straight from the oven during the big holiday dinner.
Day 6 – Go big, THEN go home
Now is the time to train heavy to counter the effect of holiday indulgence. Strength training should focus on the big muscles (quads, back, chest, glutes) and high intensity. Train your legs and chest, do some squats and heavier weight training. Good exercises to get you started include goblet squats, deadlifts, flat pressing and assisted pull-ups
Day 7 – Enjoy your cardio
Cardio can actually be a form of active recovery. It’s a great way to increase your heart rate and move your muscles to encourage blood flow and minimize soreness. Whether it’s a jog through your neighbourhood, some time on the elliptical machine or a swim at the local pool, cardio can also be a good stress release and escape from your busy schedule.
Day 8 – Don’t forget to play
The holidays are all about enjoying time with friends and family. Put on your jackets and head outside for a hike, go tobogganing, or chase the kids around the yard or even the living room. Maybe walk downtown to get some last-minute shopping done. Staying active will help you manage stress and get in some cardio.
Day 9 – Show off your moves
Try out some new fitness moves that burn fat and keep your mind engaged. Plus you’ll look like a pro at the gym! Here are two great ones to try.
  • Kettlebell swings: A kettlebell swing isn’t just a workout for your arms. The torque from your hips propels it forward, making this exercise a comprehensive full-body burn. Keep your chest up and repeat the swinging movement without stopping. It’s best to use low to moderate weight for this exercise to begin with.
  • Shadow boxing with dumbbells: Shadowboxing is draining, but the cardio and strength component increases with a pair of weights. Using very light weights, perform punching movements by hitting the air as fast as you can for 50 seconds. Rest for 10 seconds and repeat five to seven times.
Day 10 – Do the heavy lifting…AGAIN
Fit in another day of heavy lifting at the gym before you coast into the busiest part of the holidays. The more work you do in advance, the easier it will be to get back to your routine when you run out of eggnog.
Day 11 – Acknowledge your inner yogi
This would be a good time to try out a yoga or Pilates class to stretch and elongate and strengthen your muscles and give joints a break. It’s also a good way to take a mental break from the holiday hustle and bustle.
Day 12 – Reward yourself, then start again. 
If you’ve been following some of these guidelines and sticking to a bit of a routine, don’t forget to reward yourself with a day off, some free time with a book, or maybe some new workout gear. Celebrate your successes, then look at the weeks to come to see how you can continue them into the new year.

Hey Guys!

This prep I have been focusing more on my mental state and stress control. A LOOOOOOONG time ago MUSE sent me a headband. What is muse?

Muse: the brain sensing headband is a brain fitness tool that measures brain signals much like a heart rate monitor senses your heartbeat.

Muse’s 7 finely calibrated sensors – 2 on the forehead, 2 behind the ears plus 3 reference sensors – detect and measure the activity of your brain.

Muse is the first tool in the world that can give you accurate, real-time feedback on what’s happening in your brain while you meditate.

It provides motivational challenges and rewards to encourage you to build a regular practice.

Anyway I love it and it makes it easy for me to meditate when before I couldn't even concentrate at all.

I wanted to let you know about a sale they are having that ends tonight:

If you buy 1, 3, or 6 Muses for your practice, you'll receive 1, 3, or 6 months free of Muse Connect.

1 x Muse = 1 Month Muse Connect FREE (save $198)


 3 x Muses = 3 Months Muse Connect FREE (save $594)


6 x Muses = 6 Months Muse Connect FREE (save $1188)


From Couch to 5K

I would say I'm your average couch potato. I eat a lot of junk, I rarely ever exercise and I'm overweight... actually obese. So when my friends came to me with the idea to run a 5K, all I really could do was laugh. I doubted myself, but I accepted the challenge. I started training, but life happened, I learned though that this was just another excuse and one of the reasons I had gained so much weight and found myself unhappy. I decided to run the 5K anyway. After the experience, I have simply one statement to make: life changing.
I learned 5 things that I want to share with fitness enthusiasts and couch potatoes both. Check them out below:
*It's all mind over matter
It's not if you can do it, it's all about if you believe in yourself. As I found myself running and being passed up by those old enough to be one of my grandparents and those even bigger in size than me, I realized it was literally all mind over matter. It wasn't about if I was super athletic. It was about if I could push myself and believe that I could finish. It was apparent with myself and all the others that participated in the race.
*Excuses are not legit reasons you didn't do something, they're EXCUSES
After this experience, I realized so much about myself. I was in the position I was (not just physically but mentally, financially and spiritually) because of the story and stories that I had been telling myself. They were all excuses. Too busy, an excuse. Tired, an excuse. Not feeling well, an excuse. Too early, an excuse. Too late to train, an excuse. The reason I or you aren't in the place you want to be, no matter the place, is because of you. Don't come up with reasons why you aren't doing what you need and want, they're just excuses.
*The only opinion that matters is my own. 
I've noticed in my life that I'm always concerned with what others think. What they think about me, what I'm doing, etc. Well as I found myself running in that 5K I realized that it didn't matter. Especially when most of the time, people aren't even thinking about you. The girl heavier than me, outrunning me, wasn't concerned about what I thought about her, she didn't even care. It was apparent that all she was concerned about was doing her best and completing the task at hand of which she did fabulously at completing that task! If you're putting forth effort, and doing your best, it doesn't matter what people say or think.
*It's All About Putting One Foot in Front of the Other
Literally and figuratively. It's about doing. Putting forth effort. Putting forth energy and effort just brings more energy and brings you closer and closer to your goal. Not just in running and in fitness and exercise, but in LIFE!
*There's always someone cheering you on, even if you don't know them. 
The support and camaraderie that's at a race is unbelievable. You have people that you've never seen in your life, you don't even know, will never see again, pushing you and encouraging you to do your best and finish. Maybe one of the best feelings in the world. In life sometimes we tend to focus so much on "the haters" and "proving someone wrong" when there's someone someone that doesn't even know you cheering for you!
These are just some of the things I learned as I pushed myself through my physically daunting task that I wanted to share... anonymously! Hope this encourages you to sign up for a 5K with a great cause or push yourself to do something that you never thought you could do! It just may lead to the spark that will change your life.
Happy running!