A couple of weeks ago I was contacted by  Green’s Your Colour. They wanted to send me one of their bottles! I said yes because it sounded right up my ally! Which it was. Not only did they send me a really pretty coloured bottle but  Green’s Your Colour is perfect for my lifestyle! And probably yours if you are reading my blog!

Firstly they are a Canadian company! I love support Canadian products, especially in the health and fitness industy. Not only are they Canadian but they are also very local to me. Green’s Your Colour was founded by Sandy Costa in 2011. She realized that she wanted to design and manufacture her own line of products, which began with GYC bottles! She wanted to offer products that were safe and wanted to continue to promote sustainability.

They sent me a 500mL bottle in limited edition. You can find it here.

A little bit more about the bottles:

• Triple Insulated Vacuum Technology.
• Stainless Steel 18/8 (304) food grade inside & out.
• Keeps temperatures hot for 8+ hours and cold for 36+ hours.
• BPA Free, no toxic inner liner.
• Sweat proof, leak proof, no leaching flavours of any sort.
• Temperature of outer wall remains cool to the touch despite temperature inside of bottle.
• Wide neck able to fit large ice cubes and easy to clean.
• Small drinking spout for easy, clean, and comfortable consumption.
• Carrying handle.
• Screw-on lid attached to the bottle, won’t be misplaced and/or lost.
• Comfortably fits into all standard sized cup holders.
• Tea and ice strainer included.
• Optional universal accessories (sports lid, deep tea strainer, fruit infuser basket and coloured lids - sold separately).
• Designed and tested in Canada.
• 1yr.  manufacturer’s warranty.

My favourite feature of the bottle is that it came with a tea strainer! That way I can use it for water and tea!! How cool is that! I was also really impressed with the quality of the bottle along with its aesthetics!

Thank you Green's Your Colour!

Guest Post: Competitive Strategy: How To Train for Your First Marathon

Competitive Strategy: How to Train for Your First Marathon

Some people decide to run their first marathon to cross an item off of their bucket list, and others simply want to do something fun and active that will improve their level of health. Running a full 26.2 miles is a significant accomplishment, and it requires ample training and planning if you want to achieve this goal without injury. If you have decided to start training for your first marathon, follow these tips for the best results.

Invest in the Right Equipment

When training for a marathon, you will run a significant number of miles each week. More than that, you may spend hours outdoors regardless of the weather conditions. You need to invest in quality footwear to prevent injuries to your feet and joints. Remember that running can place a great deal of pressure on your joints, and footwear can give you the extra conditioning that is needed to avoid injuries. You also need to buy athletic apparel that is suitable for the weather conditions in your area. Training may extend for months and span across several seasons, so plan to update your training wardrobe periodically as the seasons change.

Follow a Training Schedule

Your body may need to gradually adjust to an increasingly rigorous workout. You may start out running a mile or two every other day, but you may increase this until you are regularly running 15 to 20 miles several times per week. Your workout may need to include interval training, hills training and more. You can find a great training schedule on numerous websites to help you achieve your goal more easily. It may be helpful to register for a race that is at least four or five months away so that you have ample time to follow your training schedule without unnecessarily stressing your point to the point of developing injuries.

Find a Buddy

Running a marathon is as much about physical conditioning as it is about mental strength and fortitude. A running partner can help you to stay on track as you proceed through your training schedule and can motivate you to get out there and hit the pavement on days when you do not feel up to it. You may also join a running club if you cannot find a training partner to run with regularly. Remember that your partner’s commitment to training can affect your mental fortitude in this area. Ensure that you make a wise decision when selecting a running partner so that you receive the full level of support you need.

Take Care of Your Body

Your body will endure incredible stress when you are training for this event. You need to take steps to stay healthy and to avoid injuries. Plan several rest days each week without physical activity. Get an adequate amount of sleep at night, and follow a healthy diet plan that gives you an adequate amount of carbs, calories and nutrients. You also need to stay hydrated by drinking water or a recovery drink, like ASEA, after a workout if you want to avoid injuries. You can find great meal and hydration plans online that are designed to give marathon runner the full amount of nutrients they need to stay healthy and to fuel their bodies for this endurance activity.

The thought of running a marathon can initially sound like a far-fetched dream, and it is definitely not something that you can accomplish overnight. However, when you set your mind to it and when you follow a strategic plan, you will be able to train your body as well as your mind to endure this incredible feat. Investing in the right equipment and selecting a supportive partner are also critical if you want to achieve your running goals. As far-fetched as your marathon goal may sound right now, you may be able to accomplish your goal and cross this item off of your bucket list within a few months when you have the right plan in mind.

Getting Back to Exercise? Don't Be One of the 60% Who Hurts Themselves in the First Month

For good reason, health experts from across the country stress the importance of exercising regularly. Working out lowers your risk of disease and boosts your energy levels. If you have been inactive for a while, there are a few steps you must take before hitting the gym. However, 60 percent of those who start exercising again will get hurt within the first month. Here some key tips to avoid getting injured during your workout.

Obtain a Physical Examination

Never begin a fitness program without first consulting your doctor. Although vitals such as your blood pressure and heart rate can be checked at home, nothing beats being thoroughly examined by a trained physician. They will look for any underlying ailments and injuries. You can then exercise with an extra peace of mind.

Get the Proper Footwear

If you plan to start an exercise program, make sure that you buy the proper footwear. According to the Advanced Foot & Ankle Centers of Illinois, wearing the wrong type of shoes can contribute to a condition called plantar fasciitis. When dealing with this painful injury, expect to experience a great deal of discomfort in the heel and bottom of the foot. Your shoes should be designed for the specific type of activity. For example, it is definitely not a good idea to play basketball in shoes that were made for jogging.

Warm Up Your Body Before Stretching

Stretching is definitely a great way to promote better flexibility. Nevertheless, it is not a good idea to stretch without performing a proper warm-up. Cold ligaments and tendons are like stiff rubber bands that may snap at any moment. Before attempting to stretch, you must first break a sweat. Doing a few jumping jacks and wall push-ups will quickly elevate your body temperature. Try to make your warm-up routine last for at least five minutes.

Start Slow

If you have been lying on the couch for a few months, don’t try to train like an Olympic athlete. You need to slowly ease back into working out. Give your body enough time to adjust to the increased activity. The best approach is to gradually raise the intensity of your workout.

Allow Your Body to Rest

While it is advisable to exercise often, you still need to get the proper rest. Recent studies have revealed the many dangers of over-exercising. An enormous amount of lactic acid can build up within your muscles, which can lead to swelling and fatigue. After enjoying a long workout session, take a day off.

Now that you know how to start your exercise regimen, now it’s time to take action. You don’t want an injury to ruin your progress.

Hey guys!

Competing in body building competitions is expensive. Im raising money for my trip. Although I have gracious sponsors that cover my suit, tanning, hair, makeup, workout clothing and supplements. Im still left to pay for flight, hotel, registration etc.

I have started a go fund me. Any help would be greatly appreciated!

Thanks for your love an support!

https://www.gofundme.com/help-alicia-get-to-nationals

• Shaun T – Creator of INSANITY, CIZE and HipHop Abs
• Tosca Reno – Bestselling Author, ‘Eat Clean Queen’
• Kathy Smart – Gluten Free Expert
• Joel Freeman, Jericho McMatthews, Nichelle Laus – Beachbody Super Trainers
• Tommy Europe – SHRED BOOTCAMP fitness coach

6 Foods That Can Help Save Your Skin From Sun Damage

Just as an unhealthy diet can have a negative effect on your skin and health, a healthy diet high in antioxidant-rich foods can help protect your body, even from the sun. Since antioxidants help reduce inflammation and free radicals, loading your diet with them will go a long way against sunburn and skin damage as a result of UV rays. We connected with Dr. Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine for his list of foods that help prevent sun damage.

To be clear, Dr. Calapai is not saying you should completely replace using daily use of sunscreen with food, but what you eat can offer additional protection for your skin. So if you’re looking for some ingestible sun protection, add these six sun-friendly foods to your next shopping list.

1. Berries & stone fruits

Strawberries, blueberries and cherries contain high levels of vitamin C, which can reduce free radical damage caused by exposure to UV radiation. Vitamin C also stimulates collagen production, important for skin’s youthful appearance. As a bonus, cherries contain melatonin, which protects skin from UV radiation and repairs sunburn damage.

2. Leafy greens

If it’s green and it’s got leaves, chances are it’s good for sun protection. According to one study, spinach, kale and swiss chard can reduce the risk of squamous cell skin cancer by 50%. Broccoli is also a good choice: it’s full of sulphoraphane, an antioxidant that helps your cells protect themselves against UV radiation.

Fresh herbs like parsley, basil, sage and rosemary are also packed with free radical-fighting, skin-protecting antioxidants. Not sure where to start? Check out our guide to cruciferous vegetables.

3. Red & orange produce

The antioxidant lycopene has been shown to protect the skin against sunburn and is at least twice as effective an antioxidant as betacarotene when it comes to blocking UV light. It also helps rid the body of free radicals. Chow down on tomatoes, papaya, guava, red bell peppers and pink grapefruit. Watermelon is an especially good choice: it contains 40% more lycopene than tomatoes.

4. Micro-algae

Spirulna has been dubbed “the next great superfood,” and for good reason. This micro-algea, along with chlorella, contains the antioxidant astaxanthin, which has been shown to protect the skin and eyes against UV radiation. It also fights free radicals and inflammation to prevent sun damage by preventing UV-induced cell damage.

If micro-algea isn’t exactly your cup of tea, you can find this powerful antioxidant in shrimp and salmon.

5. Chocolate

As long as it’s dark chocolate you’re eating, you’ll be ingesting plenty of flavanoids, which can improve your skin’s ability protect against sunburns and other UV-induced issues.

Research found that people who ate about one ounce of high-percentage dark chocolate every day for three months could withstand twice the amount of UVB rays before their skin started to turn red, compared to those who didn’t.

6. Green & black tea

The myriad health benefits of tea are well known, but it’s nice to know that the cups you’re drinking can also help protect against sun damage. Green and black teas are packed with polyphenols that can help stop cancer development by limiting the blood supply to the cancerous area. Green tea can even help prevent non-melanoma skin cancer by enhancing DNA repair.

I was recently invited and attended the grand opening of Cyclebar Leaside which is a premium indoor cycling facility. They recently opened their doors here in Toronto.

What is extra unique about the studio is that you can access their "cycle star's" aka instructors playlists from your rides. http://leaside.cyclebar.com/cyclebeats-lists/ <- I love this feature since I do a lot of cardio and am always looking for something new to listen to and I just so happen to have spotify anyway.

The class was fun, energetic and unique. I would definitely recommend it to anyone looking for a fun way to spice up their cardio outside of the norm.

I have a youtube video going up that includes my experience with the class on March 17, 2017 5:30 AM. So go subscribe to my youtube channel now so you don't miss it:

www.youtube.com/trainitright

Lastly as she started the cool down I got an instant email with my cycle stats and placing in the class. A disappointing 12th hahaha. Check it out below:

Did you know that it's Women's History Month in some parts of the world? In celebration of International Women's Day on March 8th, we at Train It Right thought it would be a  great idea to continue the celebration of women with an amazing, adrenal pumping, inspiring and celebratory workout playlist!!! Do yourself a favor and create a playlist on your favorite music subscription service (spotify, apple music, tidal, etc) with these songs and get your sweat on!!!

The Complete Smart Fitness Watch Arrives
with HUAWEI WATCH 2 

Huawei Consumer Business Group (CBG) today defined a new category of wearable technology with the HUAWEI WATCH 2. Using the latest research result and developments from technology innovator Huawei, the watch combines the connectivity of a smartphone, the smarter living applications of a premium smartwatch and the detailed performance coaching and tracking of a leading sports tracking device, all in the form of a stylish classical wristwatch.

HUAWEI WATCH 2 inherits the classic design of the original HUAWEI WATCH while introducing new innovations in every category to better empower users’ spirit of exploration and help them enjoy an active lifestyle.

The watch will go on sale in Spain, France, Portugal, Italy, Germany and China this March, priced from 329 € depending on the design and features being chosen. It will become available in additional countries including the US, the UK, Russia and Australia from April. For full details on release schedule see notes to editors below.

In a world where technology has become more and more integrated into our lives, the HUAWEI WATCH 2 is a product for those who yearn for the freedom to explore while staying connected, without having to be glued to a smartphone. Powered by

the Qualcomm® Snapdragon™ Wear 2100 processor HUAWEI WATCH 2 (4G supported version) has independent connectivity, allowing users to send messages or make calls independently of a mobile phone. It also features compatibility for the latest smart living applications. Featuring support for cellular networks and running on the new Android Wear^TM 2.0 ensures connectivity for both Android^TM and iOS users and means the HUAWEI WATCH 2 embodies the spirit of openness and exploration for all.

Independent connectivity to suit your exploration

With HUAWEI WATCH 2 (4G supported version), users can leave their mobile phone at home and go running, cycling or just exploring while staying connected. Thanks to independent mobile connectivity and a built in GPS chip, users can respond to calls and text messages, use independent apps like Uber, Foursquare and Telegram. The innovative design means that this extra connectivity comes with no sacrifice on quality. VoLTE support and dual-mic noise elimination help ensure a stable and clear telephone experience while the integration of the antennae on the upper watch case for dual 4G, GPS, Wi-Fi, Bluetooth and NFC in the device significantly strengthens connectivity, allowing HUAWEI WATCH 2 to stay compact while ensuring good signal reception.

Besides the SIM version working with mobile network carriers worldwide, the HUAWEI WATCH 2 also provides an eSIM version (available to limited countries).

What’s more, some carriers feature a one-number-multi-SIM service. There’s no need for a new number, as the watch and your mobile phone can share the same number.  Going far beyond being just a partner to a smartphone, the HUAWEI WATCH 2 (4G supported version) provides the flexible connectivity required in a modern active life and gets everything controlled by one hand.

The complete health and exercise partner

HUAWEI WATCH 2 is also a high specification fitness device that uses multiple sensors with advanced algorithms to provide fitness solutions and make working out more efficient and effective. Built-in smart sensors collect comprehensive data on user activity, including distance, speed, steps, heart rate, heart rate range, calories, gait, route and more.

With one click on the crown HUAWEI WATCH 2 opens the workout App to start training in an instant. Quick start running modes “fat-burning run” and “cardio run” allow runners to start quickly and the watch will guide your speed to stay in the correct heart rate zone. Running with HUAWEI WATCH 2 enables you to get real time guidance including notifications on distance, target completion status and racing heart warning and based on calculated workout plans, HUAWEI WATCH 2 can also dynamically notify you to either accelerate or decelerate to guide you through every stage of your run. With the support of HUAWEI WATCH 2’s GPS and heart rate detection system, HUAWEI WATCH 2 measures your VO2max after each run. After a valid run the watch automatically generates a report that advises on recovery time and training effects.

Other supporting elements include the built in GPS that tracks your exercise route. HUAWEI WATCH 2 also allows you to add music to your workout through the Google Play^TM Music app. Users can download songs, stream music and access their playlists.

Beyond just exercise, HUAWEI WATCH 2 promotes healthy living all day. The Daily Tracking App accurately tracks users’ daily steps, record time taken for medium to high intensity exercises, and detect the number of times you stand up after long sedentary periods. All this information is reported via progress bars to encourage a healthier and more active life. Continuous heart rate monitoring tracks your heart rate in the background and reports your heart rate of the last six hours in a curved line. HUAWEI WATCH 2 also measures your Resting Heart Rate, which is recorded in the activity monitor app.

Chronograph watch design

The HUAWEI WATCH 2 has a classical wristwatch design that integrates its smart features and sport functions while maintaining a stylish look. Made from sophisticated materials, a dual crown design delivers a premium feel. While honouring the classics, the watch is adaptable to the wearer’s personality, with both classical and sporty design options. The high-definition display is customisable with multiple face designs, allowing users quick access to their favourite and most frequently used apps. In addition to a chronographdesign, HUAWEI WATCH 2 features a ceramic bezel that provides a fine quality while offering a comfortable wearing experience.

The watch is also designed for comfort and fit during exercise, meaning it is curved to sit perfectly against the wrist. It is smaller and more compact than the previous generation HUAWEI Watch with its parts on one side accounting for 88% of the total area of the watch.

Porsche Design HUAWEI Smartwatch

Technology innovator Huawei and premium lifestyle brand Porsche Design extend their partnership with the announcement of the new Porsche Design HUAWEI Smartwatch. Complementing the Porsche Design HUAWEI Mate 9, which was launched in November 2016, the product further enriches the user experience. Again, the collaboration brings together the latest innovations in technology with the most functional design, creating an equilibrium of aesthetics and function. It combines the latest activity tracking and fitness management functions with the connectivity and smart technology of a leading smart wearable device. For those who demand style and substance, the Porsche Design HUAWEI Smartwatch delivers professional standard fitness tracking, the latest smart functions and sophisticated design - all from the wrist.

The innovative smart watch is the first ever to be created by Porsche Design and part of a continuous roll out of smart devices, which will be released in the upcoming months.

Richard Yu, CEO of Huawei Consumer Business Group said of the launch: “In today’s fragmented information age, the real function of technology is to provide convenience and connectivity without intruding on your daily life. We wanted to make a product that suits those individuals who wish to explore the limits of their own expression, while still being bound by a need to stay connected. With this product there is no need to stay glued to your smartphone. The independent connectivity and smart applications that can be used from your wrist mean you can go for a run or a cycle and leave your phone behind with the freedom of knowing you won’t miss an important message.

Health and wellbeing are vital for the modern consumer, but traditional monitoring devices are overly complicated and often get used for a while and then cast aside. We wanted to bring in all the most up to date monitoring technology into a stylish and smart package, making this the tool that doesn’t just keep you healthy, it is also stylish and helps make your everyday life easier.”

-ENDS-

Availability and Accessories 

HUAWEI Watch 2 will be available in more than 20 countries and regions. These include:

Launching in March – Spain, France, Portugal, Italy, Germany, China.

Launching in April – US, UK, Holland, Belgium, Switzerland, Ireland, The Nordics, Thailand, Australia, New Zealand, Russia, India, South Africa, Poland, Austria, Saudi Arabia, Japan, UAE

Launching in May – Malaysia

14 Weeks Out - Not Every Day Is Perfect

As you guys know I am in Prep for OPA provincials. I compete in figure competitions. My photos show a strong physique but it takes a lot to get there both mentally and physically.

Lately I have been feeling more stressed than ever with life things. I have a lot on my mind. So I wanted to sit down and write to all my competitor friends, fans and any one else who is interested about how everyday is not perfect. Especially on prep.

On prep you often times have good days and bad days (I mean really bad days). Days where you're tired, hungry, upset, stressed or maybe all of those at once. And then if you are a woman and its that time of the month things seem 1000x worse.

You can't let those bad days throw you off track. You can't let those bad days, slip ups, mistakes or things that are out of your control dictate the rest of your day, week, month or prep. You have to be better than them. You need to learn to move on, move past them and make the rest of whatever is left worth it. Give it your all. Your 110%.

Every prep is a learning experience. A chance to gain knowledge, learn, grow and figure out what works well for you. And if you are lucky you will have a support system. That one person, group of people or even your coach that will listen, understand and support. You need to have at least one person on your side, rooting for you, in your corner and who can empathize what you are going through. Let it out, vent, cry but do not keep those emotions inside. Thats when more stress and problems occur. This will lead to elevated cortisol, hinder your progress and ultimately hinder your prep.

Let go of the people or person who holds you back. The ones who aren't on your side or in your corner rooting for you. Prep is a time to be selfish, put yourself first and do whatever it takes to get you to your goal. Its ok to go through emotions. There is nothing wrong with you. It's a normal part of prep when you are pushing your body to the limit. You are not alone. I have been there and so have many other competitors.

You got this!