Thank you to the folks over at BODYARMOR for providing me and my athletes with some cases of their product a few months back. Its delicious! If you are looking for a drink that has electrolytes, vitamins, coconut water, and is low in sodium gibe this stuff a go It has Vitamins A, C and E in it.
It is also used by top athletes like Andrew Luck, Rob Gronkowski, LeSean McCoy, James Harden, Mike Trout and Buster Posey. For additional Information check out their website.
This is a quick message those of you who have purchased or have inquired about the Groupon.
http://www.groupon.com/deals/train-it-right
The group on includes 2x per week
Wednesday 6:30pm-7:30pm
Saturday - 12pm - 1pm
Sessions will be taught either by Alicia Bell or Alysha Emerson
Overweight and Pregnant - You Risk Gestational Diabetes
If you are overweight, pregnancy can be a challenge at times. You can be prone to many complications. This can include complications not just for you but your baby as well. Your baby could be at risk for gestational diabetes.
According to research you are at risk of developing gestational diabetes if:
According to The Canadian Diabetes Association“all pregnant women should be screened for gestational diabetes within 28 weeks of pregnancy” So make sure to check with your physician that you have been checked.
What exactly is gestational diabetes? The Baby Centre describes gestational diabetes as “a type of diabetes that some women get during pregnancy.” It has been estimated that between 2 and 10 percent of expectant mothers develop this condition. This type of diabetes can occur during pregnancy when your body cannot produce enough insulin to handle the effects of a growing baby and changing hormone levels. Insulin helps your body to control the level sugar in your blood. If your body cannot produce enough insulin, your blood sugar levels will rise and result in negative side effects.
If your blood sugar levels are too high, too much sugar will end up in your baby's blood. When this happens, your baby's pancreas needs to produce more insulin to process the extra sugar. All this excess blood sugar and insulin can cause your baby to put on extra weight, particularly in the upper body. This is not something you want to happen.
The good news is women who do develop gestational diabetes can go on and give birth to perfectly healthy babies if they properly manage their condition. Healthy dietary changes and exercise may be enough to keep your blood sugar levels under control. However, sometimes medication is needed, too. The American Diabetes Association recommends the following:
1. Eat three small-to-moderate-size meals and two to four snacks every day, including an after-dinner snack. Your meal plan may contain fewer carbohydrates than you normally eat. It's best to include complex carbs (contain more fiber) Pair lean protein with carbohydrates at all meals and snacks. Protein helps to make you feel fuller, sustain energy, and give you better blood sugar control.
2. Don't skip meals and eat breakfast. Be consistent about when you eat meals and the amount of food you eat at each one. Your blood sugar will remain more stable if your food is distributed evenly throughout the day and consistently from day to day.
3. Include high-fiber foods, such as green vegetables and fruit, whole grain breads.
4. Stop snacking on foods and beverages that contain simple sugars such as soda, fruit juice, flavored teas and flavored waters, and most desserts – or avoid them altogether.
Remember being active and exercise helps. Make sure to check with your physician if it is ok for you to exercise. Once you are make sure to exercise within your ability. If you are unfamiliar with exercise or what you should be doing when you are pregnant seek out a proper fitness expert for a consultation.
Alicia Bell
@trainitright
www.trainitright.com
BSc Kinesiology
Precision Nutrition L1
http://www.gofundme.com/ap6ta4
Coaching is my passion. I want all of my athletes and clients to be the best that they can be. We are raising funds for a piece of equipment that would help my athletes reach their goals. Please donate to give these athletes an opportunity to train with equipment that the pro's use. Click HERE to donate.
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.
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.
Did You See Train It Right in Impact Magazine's March/April Issue?
Alicia was asked to write an article about 5k and 10k training that included core speed. Did you pick up a copy?
For some strange reason, range of motion in the fitness world seems to be completely misunderstood with trainers having their clients only do partial range movements saying its full range (partial does not mean full) and trainees performing these ranges. So with this in mind I will quickly explain what Range of Motion or ROM actually is in a human movement setting:
Range of motion (ROM) is as its name suggest, the range to which a body part can move properly in space while attached to another. Typically what this means is how many degrees of flexion or extension a joint can go thru. Here are 3 prime examples of full ROM:
First take a look at any joint in the human body, the joint has a range of motion that it was designed to be able to go thru whether under additional external resistance or not. Many people will advocate that full ROM training will damage the joint and these people are what I like to call……..WRONG!
By training the joints thru their entire range of motion, this will actually make the joint healthier than continuous partial range training.............
To read the full article please visit: http://rislingperformance.
Are you an athlete or fitness enthusiast? Are you having trouble fitting into jeans? The crafty fitness enthusiasts behind Barbell Apparel have designed jeans that fit. YEP I said it. Jeans that fit!!!!!!!!! They recently just launched their venture on Kickstarter.
According to the kickstarter site:
"Barbell Denim uses technologically superior denim designed to move in complete sync with your body. With our jeans it almost feels like you’re wearing nothing.
Designed for athletes, these jeans are made to fit comfortably over muscular legs by accommodating your quads and butt without forcing you to buy larger sizes for the small waist you work so hard for.
However, Barbell Denim will accommodate any body type. Even if your legs aren't particularly muscular, Barbell Denim will still look amazing on you and feel even more amazing as you move in them. Our hybrid denim stretches both ways so that it can compliment smaller legs, while still easily stretching to accommodate larger legs as well. "
I want a pair! I can never find jeans that fit! Who's with me?!
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