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One of the most common questions that people often ask me is “how can I take my training to the next level?” and it’s a very valid concern. After all, it’s only natural that you want your hard work to produce the best results.

There’s no quick answer to this one, but you can get more from your workouts by taking heed of these tips below. Try them out now, and you should soon see far greater results in the gym and the mirror.

Mix Up Your Training Regime

If you’re finding that your routines aren’t getting the desired results, it could be down to two things. Firstly, you might not be working hard enough. Alternatively, it might be a case of your body become acclimatized to the current strategies.

Shocking the body into overdrive by mixing up your routines is one of the best upgrades you can make. Try hitting a high-intensity interval training program to drive your results to the next level. Meanwhile, attempting new sporting activities should keep exercise fun.

Making this change will make your workouts more exciting while the increased results will make them more fulfilling. You couldn’t ask for much more.

Improve Your Nutrition

Your training is crucial to gaining the best results. But every gym-goer should be aware that diet forms the foundation for everything you achieve.

While employing a positive diet will serve you well, you should also consider muscle building supplements. Adding these to your daily ritual won’t just give your body a natural boost. It will also help provide extra motivation to work out as regularly as your schedule allows.

Your body is a machine, and it won’t perform unless you give it the right fuel. Take care of this vital aspect, and you should be just fine.

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Invest In Better Equipment

Compared to other forms of leisurely activity, working out is pretty cheap. A monthly gym membership costs less than one night out down clubbing while clothing is pretty reasonably priced too. However, there’s no reason that you can’t treat yourself by embracing the latest technology and gadgets.

Running belts and other products can help push your workouts to the next level. Meanwhile, investing in these items should serve as a slight guilt trip that will encourage you to stay on track too.

Furthermore, there are plenty of mobile phone Apps to aid your workouts. Even if it’s only a music streaming service, you should embrace these facilities with open arms.

Team Up With A Buddy

One of the biggest struggles that many gym-goers face is motivation. Let’s face it, fitting exercise around a hectic schedule or work can be difficult. If you’ve found yourself taking one too many off days, it might be time to team up with a friend.

Working out with a friend brings many benefits and should help keep you on track. Better still, the social aspects will probably make working out more fun. Once you start to see this as a social event, as well as building a better body, you should find yourself skipping days on a far less frequent basis.

Ultimately, if you dedicate more hours to exercise, you’ll see better results. It’s as simple as that.

Peaches and Green - A Trusted  Specialty Health Store

Have you ever gone to a health food store, drug store or supplement shop in hopes of finding supplements, foods and information that will help you reach your goals? Have you ever gotten there and felt overwhelmed with mass amounts of products, foods and bottles? We all have had that experience. I know I have in the past and my current clients get this feeling all the time. Its hard when you are new to the healthy lifestyle to know what you should or should not be taking. I have had little to no help from the staff at these places.

As a personal trainer I know I want my clients to take good clean, tested and high quality products. I often give them a list of options and they still end up emailing, face booking or texting me from the store because the person behind the counter is telling them something different that I did. And most often times the information is wrong. I want to send my clients to a well established business but also where the staff is knowable, helpful and not just trying to sell you the most expensive product so that they can make a better commission.

According to their site "At Peaches & Green, we want our customers to feel confident that every product they purchase has been thoroughly reviewed for its integrity and efficacy. As one of the leading boutique health food stores in Toronto, we carry a wide variety of nutritional supplements, botanical remedies, and homeopathics. We also have a carefully selected assortment of therapeutic skin & body care, as well as delicious whole foods chosen especially for those with food sensitivities and dietary restrictions.

We support suppliers and manufacturers in our industry who are leaders in product innovation and research. Like us, they share a commitment to protecting our environment, and promoting the health of the individuals in the communities we work and live in. Visit our Products page for a complete list of the brands available. Peaches & Green is a proud Health First Network Member store - learn more about Canada's leading independent health & wellness retailers here."

I discovered Peaches and Green a few weeks ago when I was contacted to go in and experience the shop for myself. I said yes and made my way east where they are located on 1561 Bayview Avenue in Toronto. Peaches & Green is a specialty health food store in Toronto dedicated to supporting individuals on their path to wellness through natural health products and education. Located in the heart of Leaside, we have been the top destination for natural health and wellness products for over 25 years. I was greeted immediately by a smiling woman named Elizabeth and then George the owner. They were smiling and friendly from the start. Its always nice to have a warm welcome. They told me about the history of the store, the types of products that they carry and they really seemed to have a passion and desire to help give people good knowledge and help them get towards their goals. George was so intelligent about the products and the science behind them. I also discovered he knows a lot of Toronto health professionals that I know and respect. This is comforting and just really shows what 25 years of experience can provide.

After speaking with both George and Elizabeth and getting to experience the store first hand I high recommend that you shop for your health food products at Peaches and Green.  I left with some new protein, himalayan sea salts and lots of yummy samples. If you go to do you health food shopping at Peaches and Green you won't feel lost and you will leave confident that you have got the products that you need to help you get to where you want to go!

Thank you Peaches and Green for serving our community so well. I wish you all the success in the world for the next 24 years!

If you have any inquiries or want to check out the store yourself:

Brass Vixens - Pole Fitness - Toronto

This week I was invited by Brass Vixens Pole Fitness to try out a class. At first I was hesitant because dancing of any kind is not my forte. One of my friends that I was speaking with on the phone said that I would probably be better than I was thinking I would be. So I decided what did I have to lose? I accepted the invitation and see what Brass Vixens was all bout.

From the moment I accepted signing up on their site was easy! Once I had a profile name I could browse through all of their locations and classes. The problem was that I have a very busy schedule. But guess what they had classes at all different times of day across all of their locations. I found a 12pm class that was perfect for me to attend at their location on Yonge Street. The class was beginner pole. I even received a friendly reminder of my class that I booked. Which is great since I do so many things in a day. I really like their booking feature and this was just icing on the cake!

I arrived at the address and was a little confused because the building read Seductions (and adult entertainment store). I walked in and asked where Brass Vixens was and the women was super nice and told me they were located on the 3rd floor. It would have been nice to know when I received my booking confirmation that this is where it was located. But it was easy to find non the less.

I was created with a friendly smile at the front desk by "Lady Kori" she was very friendly and totally made me comfortable. She took the time to show me the changing room, washroom and explain where to put my bags. I sat and waited patiently for the class to start and it started promptly at 12pm. It was a full class and some people had to share a pole.

Let me just say this: I LOVED EVERY ONE OF THE SONGS ON HER PLAYLIST! Music makes a workout for me so thank you Kori for an awesome play list. Since it was beginner pole we had what I thought was an extended warm up but she made it fun and sexy without it being over the top. All the moves were fun and her choreography flowed so well the whole class. The only thing I did not enjoy that much but I think everyone else did was the free style at the end of the class. She turned on a song and told us to free style. Since this was my first class I only knew what she did in the class so I was a bit so so about the freestyle. I just practiced what I learned while what seemed like everyone else did more advanced moves and really knew how to move. I just felt a bit out of place but it was still fun! I did not get a chance to take photos due to the privacy of the other attendees and there was another class directly after mine so I couldn't take any after either.

After my session I even got an email asking for my class review and to provide feedback. Great for business! I also got a Welcome to Brass Visens email saying that they hoped I enjoyed my class yesterday! After I filled out the feedback I earled "5 points." I assume this is a rewards program that they have. What a great incentive.

Overall I absolutely loved my experience at http://brassvixens.com and I would totally recommend it to anyone looking for a good experience. Don't be scared or intimidated and just go in and have fun with it. Kori is a great instructor and I would definitely attend another class of hers! Thank you Brass Vixens for such a wonderful first pole experience. If you are in the Toronto area check them out!

The League

Welcome to the future. If you are in the Toronto area you can found any professional that you want in the city and book with them using this app. The app boasts that you can find the best professionals and services you need to live a healthier, happier life – every day. Massage therapists, personal trainers, nutritionists, chiropractors and more! Book a free consultation with one of our trusted providers. LEAGUE offers the widest selection of health services in a single app. Our PROs are hand-picked, verified and ready to help you live a happier, healthier life - every day.

I have tested out The League over the past week. I have booked, changed, cancelled and attended sessions. My first being a Massage Therapy session. Not only was it easy to book with the woman I chose but she also sent me some nice emails back and forth making the app more personable. The only thing that I have found is that some of the professionals on the app have a schedule that is not in sync with the leagues calendar. So for my massage she had to switch my time (not a big deal). In case you are wondering who the massage therapist was her name is Tu Anh Luong and she did a great job (trust me I have had my fair share of athletic massages) and she was awesome. She is located at 1 St. Clair Avenue East. I highly recommend her and I am very glad that I found her.  I even booked a follow up session with her next week. Just search for her in the app.

I have also booked an appointment with a Yoga instructor (which I am having tomorrow). Her profile was amazing and she even asked me for issues or areas I want to work on so that she can create a program for it. Im really looking forward to stretching out my gluteus and opening up my hips. Her name is MJ Renshaw. You can also find her on the app.

This month and next month I have a chiro, naturopath and a Vitamin B shot booked as well.

The only practice that I had a hard time booking with was pilates. I booked a private session from Misfitstudio. I have heard great things about them and their location looks absolutely beautiful. But shortly after I booked I received a message from the studio manager saying that it was a mistake in the schedule and they had to cancel it. She apologized for the inconvenience but did not ask me if I wanted to reschedule (no big deal) but any other time conflicts I have come across the practitioners were happy to reschedule me. I should take the initiative to ask her if there is another time available but it would have been nice if she would have asked me.

What I also love about the app is that it shows you the practitioners exact location as well as how far away they are from your current location! How cool is that. Also being signed up to the app you get emails with exclusive offers, awesome health tips and articles and an awesome community! And on top of that right now they are offering a special Free health coach for 30 days! 30!!!! DAYS!!! WHATTTT so go sign up and #buildyourleague of professionals!

https://joinleague.com

Silk Meatless Monday Night - Take the Challenge! #MeatlessMondayNight #SidelineMeat

Hey Everyone! Its Alicia Bell here from Train It Right! This post was sponsored by Silk but the opinions are solely my own and do not represent those of Silk. It has been a long wait but it is finally football season! Get ready for NFL Monday night football with your family and friends by hosting a Meatless Monday Night. Myself and Silk are inviting you to take the challenge along side of me. You can use this to kick start a family tradition, and you also can win a giveaway from www.silk.com when join the challenge.

Why join the #MeatlessMondayNight Challenge?

My personal reason for trying the Silk #MeatlessMondayNight Challenge is this football season is because plant based foods keep you active during sports, fitness events and day to day living. There are many benefits of plant based foods but some of the most interesting benefits have been known to include:

1. Lowering your blood pressure

2. Helping with blood sugar levels

3. Lowering your risk of developing cancer

4. Lowering cholesterol

5. Linked to weight loss

And I think those are all good reasons to increase the amount of plant based foods in my diet and so should you. For my very first Silk Meatless Monday Night #MeatlessMondayNight I plan on making a smoothie. You can make your own Silk #MeatlessMondayNight recipe or make mine. Make sure to post your photo and recipe and hashtag #MeatlessMondayNight

Train It Right's Silk Meatless Monday Night Smoothie

Ingredients:

2 Cups Silk Almond Milk (unsweetened) Or Silk Product of Choice

1 Cup Kale

1/2 Frozen or Unfrozen Banana

1 tsp Matcha Powder

1 Scoop Vanilla Protein of Choice (I use Sun Warrior)

1 Cup Ice

Instructions:

Pour Silk Almond milk in first and add in all other ingredients with protein being last. Blend all ingredients into a blender until smooth. And serve with or without a straw!

Happy #MeatlessMondyNight Challenge

Use our store locator to find Silk products in your area.

Visit www.silk.com/sidelinemeat (Live September 14th, 2015) for more recipes and and a chance to win a giveaway. www.silk.com

This conversation is sponsored by Silk. The opinions and text are all mine.

Hey Runners! Introducing The HipZIPP

The HipZIPP was inspired by many failed run belts on the market. They don't fit all the essentials (Phone, ID, Gels, etc.). They aren't very well balanced, they bounce, and they're a nuisance to get anything out of them once you've put something inside them. So we went ahead and created something that worked, that innovated and revolutionized the market of run belts. We took everything bad about the countless run belts, eliminated it, and created something amazing and good. Though this did not happen over night. Countless prototypes, countless runs, jogs, walks, and even treadmill tests at the gym went into perfecting the HipZIPP. We wanted to create something that was fashionable enough to wear at the gym, but comfortable enough to wear on your morning runs. With 2 large zippered pockets and a tucked away mini pocket, this belt will fit your phone, gel packs, and your ID or credit card.

Check out the Kick Starter Here:

https://www.kickstarter.com/projects/hipzipp/hipzipp-belt-enjoy-a-hands-free-lifestyle

Khloe Kardashian Has The Best Fitness Wardrobe Ever! - @khloekardashian - Train It Right

Dear Khloe,

I thought I had an awesome fitness wardrobe. However my tiny condo only allows me to set up so much. With that said I will admit I am brutally jealous of this closet space but I love it just as much!

Love Train It Right

Who is Alicia Bell? She is a Toronto based Social Media Influencer, Kinesiologist, Strength Coach and Track and Field Coach who has devoted her life to helping people reach their goals in fitness and sport. She is a nationally recognized track and field coach who coached team Canada at the Maccabi games in Israel in July of 2013. She lead the team to 13 medals.  Alicia has over 10 years of practical and educational experience and is a published Fitness model for Zenzation with her pictures gracing their equipment and she leads their product DVD instruction.

Alicia has experience working with many types of clientele. She has worked as a Kinesiologist and an Exercise Rehabilitation Specialist. She is also experienced at weight loss, strength training, toning and athletic conditioning. She has worked with clients such as Dwight Howard (NBA), Rashad McCants (Former NBA), Geoff Harris (Olympic 800m runner), Lil Jon (Rapper/Dj), Karla Moy aka HustleGrl, Hill Harper (actor, author) and even the mother of the Toronto rapper Drake.

Alicia Bell and Telus Present - Living Better With Samsung S6

I have such a busy schedule! Not only am I a personal trainer in busy downtown Toronto, Canada,  but I also work for a water company (GP8 Sportwater) and I am also an athlete who trains to compete in the Ontario Physique Association (OPA) bikini category.

My life is filled with fitness, nutrition, travelling and social interactions. Sometimes it is hard to keep track of not only my own goals and activities but also my clients and other business adventures. I have to keep a very tight schedule, so for me timing is everything.

Since getting the new Samsung S6 from Telus  I have been living better! I love to take pictures and video of my clients training, my own workouts, the food I eat and the day to day activities and events that I attend. I have found that the Samsung S6 really captures these moments. Its dynamic, ultra-responsive camera captures the true-to-life brilliance of any moment throughout my day. It also has a quick launch camera so that I can pull out my phone and quickly (under a second) launch the camera to take an in the moment photo.

Another convenient feature for me is the quick unlock finger print option. Instead of keying in a password (which you can also do) you can use your very own finger print to quickly unlock your phone. It was very easy to set up and when I need to open my phone fast to read a message it only takes a quick second  to unlock from being secure.

Another one of my favourite features is that it has a super charger. What does this mean? It means that because I am always on the go I can plug the S6 in for just 10 minutes and get up to 4 hours of battery life!!!! When you take as much photos as I do and you are constantly travelling from one place to another and listening to music this is crucial. I don't have the time to leave my phone plugged in for hours at a time.

The apps that I have found useful on the Samsung for my busy and active lifestyle are:

S- Health: This app you can personalize and sync your health data with your Samsung account. You can choose your personal units of measurements and receive notifications of events in the status bar. Within the app you can download extra things. I use the Workout Trainer (if I need a quick workout for myself), Recipes & Nutrition(for finding healthy recipes) and the Hydro Coach (for recording my water intake). There are so many useful apps to help with staying on track and these three are just a few. You can completely personalize the S Health and the apps that you use within it for whatever your goals are.

The phone can also counts your daily step count and allows you to adjust your goals for the count. I have it at 10, 000 steps per day. The only downfall is that if you don't have the watch to go with the phone you have to have the phone in your hand or in your pocket for it to keep track.

The sleep tracker is also key. As an athlete and trainer I cannot express how important sleep can be. If you don't get enough sleep your body will be high in cortisol. A stress released hormone that can trigger your body to store fat. Keeping track of your sleep will help you with your fitness goals.

Another awesome feature with the phone is that it actually has a heart rate sensor that allows you to instantly measure your heart rate and record it. This is great when training because it allows you to check if you are working in the right zone for your goals when you are doing an intense training or cardio session.

I also use the food recording within the S Health application. This can let you see what you are eating and how many calories are in it. Its great to achieve your goals. Whats also really cool is that if you haven't recorded anything for the day it will ask you if you feel like tracking your food? It will also remind you. Which is great if you are as busy as I am and often forget.

Check out the phone for yourself in this video from Samsung:

GIVEAWAY CONTEST AND ENTRY INFORMATION

Caseys Blog.

Alicia Bell - Personal Trainer Transformation

ITS NOT JUST CLIENTS WHO TRANSFORM

I want to motivate anyone that I can. So When you think you can't...you can. In the past two years I've had two knee surgeries, a motorcycle accident that gave me 7 stitches in my hand and 7 rounds of chemo for a tumor, worked full time with no disruptions and I still managed to do this. Someone out there has it worse than you, are busier than you, and they still find ways that they CAN. So stop making excuses and just do it. I don't care if you're tired, angry, sore, etc.... You will be happy that you did in the end.