Are You Making These 12 Workout Mistakes?

4bc76c7d8d7e1Going to the gym alone is tough. There are many mistakes. Below are some of the most common problems that I see at the gym on a day to day basis. They are simple and easy to correct. Once adjusted you will feel better and achieve a more efficient and effective workout.

1. Proper Workout Wear. For your own saftey proper gym shoes should be worn. Weights could fall at any moment and land on your toes and break them or your foot if you are in sandles etc. Also for women a good sports bra goes a long way when exercises, and makes your workout more comfortable and enjoyable. Make sure to shower after your workout because sweat can cause bacteria growth. The last thing you want is something along the lines of athletes foot.

2. Abdominals. Keep your back pressed against the ground, and your belly button pulled in. Try and not bend your neck to keep everything in line.

3. Breathing. Inhale during the negative motion, and exhale during the positive motion.  Don’t hold your breath, this could cause hernias or other injuries.

4. Using Weight Clips. Proper safety at the gym is very important. Too many times we through the weights on the bar for squats, bench, or curl bar without putting on the clips. Without the clips any slight movement left or right could send the weights flying, and could cause injury to yourself while lifting or to others next to you.

5. Stretching. Stretch at the end of your workout. Don’t bounce while stretching. Instead, hold the position; bouncing can cause injuries. Stick to static stretching, and hold for at least 30 seconds.

6. Lunges and Squats. Don’t let your knees go past your toes during any exercise. The best example is the squat or lunge. Drop your hips down, and sit back when squating as if there is a chair a little to far back for you. Keep legs shoulder with as well. This will help you avoid injuries.

8. Biceps Curls. Be sure there’s no space between your elbows and the sides of your body when performing bicep curls. A lot of times we like to hold the arms out from the body.

9. Running. Heel to toe if you are going for the distance. Dorsi flexed and on the balls of your feet if you are doing sprint intervals. Both should not be performed heavy, but light footed. Don’t forget to use your arms. They are just as important as your feet and legs, and when used your running economy is better (i.e. more efficient).

10. Diet. Lack of water decreases your energy level, and fatigue almost always lead to poor technique. You should replenish your stores after your workout no more than 20 minutes after. This helps with muscle growth and recovery. Try a scoop of chocolate promasil added to water or non fat milk.

11. Personal Trainer. When you get a personal trainer, make sure that they are properly certified and have their CPR. Also make sure that they are just taking you through mindless workouts. It is important to have a periodized plan for best results, and always have a goal. The goals are what will keep you motivated besides having set appointments with your trainer.

12. Holding on tight to Cardio Equipment  You should hold lightly and keep a tall posture posture. If you feel confident it is even better to do it hands free. When you naturally swing your arms it promotes more calorie burning and improves your balance. That will help with day to day activities.

Follow Alicia on Twitter: www.twitter.com/trainitright

 

Lets Talk Carbohydrates And Individuality

bread

Carbohydrates are only used in the body for energy while fats and proteins are used for production of hormones, cell membranes AND energy. What most people don’t realize is that this means the intake of carbohydrates should correlate with the amount of exercise that you do in a day.

When you have a high intake of carbohydrates such as white bread and refined sugars it causes your blood sugar levels to rise and will then cause hormonal changes in the body that causes most of us to become unhealthy and store fat. In children it has also been linked to ADHD, mental health issues, development of diabetes and obesity.

While there is some controversy regarding the amount of food an individual should eat from each of the four food groups to maintain a healthy diet, one should also keep in mind that each person has individual nutritional needs (i.e. athletes versus non-athletes, diabetics versus non-diabetics). These differences mean that one diet will have a very different effect on different individuals. This means that the required carbohydrate intake will vary from one person to another and is largely determined by the amount of lean muscles and the amount of daily exercise. It is suggested to make sure that your diet includes but is not limited to lots of lean meat, fish, eggs and is combined with lots of dark green vegetables.

Follow Alicia on Twitter

 

 

Oil Up - Why You Should Use Olive Oil

Olive-Oil1

The traditional cooking ingredient our parents and grand parents use to cook and bake with was butter. There are a lot of alternatives in todays market for using to cook other than butter. Even though butter is very flavourful it has a high fat content and is not a healthy choice. You can substitute butter with many things. Some of the alternatives include margarine, coconut oil, and sesame seed oil just to name a few. Another alternative to baking things with butter is by using olive oil instead. Olive oil is one of the many healthy alternatives and one of my favourites.

Why should you use olive oil for baking and cooking?

Olive oil is an acquired taste. Especially if you are switching from rich creamy butter. Take your time and slowly start introducing it into your baking and cooking. Eventually you will stop noticing the difference and enjoy it just as much as you enjoyed butter. Your body and heart will also thank you later for making the switch.

Besides olive oil being a healthier alternative you should use it for baking and cooking because It may help to fight cravings and suppress appetite. A study recently conducted concluded that serotonin levels were raised in participants when they ingested olive oil with yogurt. Why is this significant for you? Because serotonin is a hormone that tells your body that you are full. This means olive oil has high satiety. This keeps you fuller longer than most cooking substances. Olive oil does this by containing compounds that can slow down your glucose absorption and keep you fuller longer.

It is also affordable and comes in all sorts of brands, types and sizes. So go ahead and pick up some olive oil and start swapping your butter for it when you bake or cook.

Follow Alicia Bell on twitter: http://www.twitter.com/trainitright

 

coconut-oil-karen-civil

The Uses Of Coconut Oil

Coconut oil has many uses. Not only is it good for you but it is also affordable. You can use it as lotion, hair treatment and you can even cook with it.  It is available at most local grocers, walmarts, health food stores and even some pharmacies.

According to Dr. Oz “Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus and candida.” He goes on to say that “one 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did not gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose.” These are all very good reasons as to why you should add coconut oil into your diet. The following are some of my favourite uses for coconut oil:

Lotion – Coconut oil is  very moisturizing. It absorbs well and it also has anti-bacterial properties that are good for the skin.

Baking – Slight coconut taste but its not harsh. It is less fat and full of good omegas. That makes it better for your stomach.

Frying – Much healthier to fry foods with coconut oil. It works as a better medium than butter, and it has a higher smoke point than animal based fats.

Butter Replacement – It makes a great spread. Wherever you put butter you can put coconut oil. Eventually you won’t even notice the difference.

Infections – When applied directly to injury sites, it provides a barrier from additional debris/dust/jerms to aid healing.

Energy Booster – Coconut oils contain and excellent source of Omega-3 fatty acids which are great for boosting energy. Just put some on a table spoon and enjoy.

Hair Mask/Conditioner – Coconut oils can work as a great deep conditioner for the hair, and you can use it daily, as a rinse out; or weekly as a leave-in, under heat.

Sunscreen – Coconut oil actually contains roughly 5 SPF so if you don’t require a high SPF you can definitely lather on the coconut oil.

Base for Body Scrubs – If you mix coconut oil with sea salt it makes a great exfoliating scrub.

Toothpaste – Mix coconut oil, baking soda and mint extract together. Place a dab a little of the mix on your toothbrush and brush.

Deodorant - You can use coconut oil alone as a deodorant. However, it is more effective with combination of cornstarch/arrowroot powder and baking soda.

Follow Alicia on Twitter: www.twitter.com/trainitright

 

The Benefits Of Exercising While Pregnant

 

Exercise has benefits for everyone. Age is not a factor, nor is ethnicity, height, or experience. Working out can also benefit expecting mothers. Most women benefit greatly from exercising throughout their pregnancy. According to an article by Zawadski the benefits of exercising when pregnant include:

  • Helping to relieve backaches
  • Improving posture by strengthening and toning muscles in the back, butt, and thighs
  • May help prevent or treat gestational diabetes
  • Increasing energy levels
  • Noticeable mood changes towards more positive
  • Reduction in constipation by accelerating movement in the intestine
  • Increasing the muscle tone, strength, and endurance
  • Improving in sleep and quality of sleep
  • Improving the ability to cope with the pain of labor
  • Helping women regain pre-pregnancy fitness and shape more quicklyAny pregnant woman wanting to exercise should always talk with their healthcare provider first.  The personal trainer or instructor should make sure that it is known to the pregnant client’s medical doctor that she will be starting an exercise routine. This is to make sure that there are no complications with the pregnancy where the mother to be could endanger the baby. Usually there is no problems but occasionally there are extreme cases where the mother to be should be on bed rest. So it is important to check with your doctor first.
    Happy Exercising!

    Follow Alicia Bell on Twitter
  • There are a lot of misconceptions about the foods that should be include on the dinner plate. The following are some healthy choices as to what you should include. Make sure it is well rounded and includes multiple food groups. The following foods should be considered as options for an “anytime plate” according to Precision Nutrition. The portions will vary depending on your goals (weight loss, weight gain etc), as well as timing (pre or post workout). More information can be found through the Precision Nutrition Plate Guide.

    Berardi-Anytime-Plate-1

    Drink: Choose water or tea instead of juice or soda as your main beverage.

    Leafy Greens and Vegetables: You should choose steamed, raw or roast greens such as lettuce, spinach, cabbage, collards, kale, bok choy, chard, watercress, broccoli, brussel sprouts, asparagus, carrots, green beans, cauliflower, mushrooms, corn, onions, green peas, peppers, zucchini, tomatoes.

    Healthy Fats: Seeds, nuts, olives, and avocados. Try to eliminate extracted oils and processed fats (example: margarine).

    Whole Grains and Starch Based Vegetables: Some foods include rice, oats, Quinoa, buckwheat, millet, spelt, barley, whole grain pasta. This category also includes beets, parsnips, potatoes, sweet potatoes, and squash. Beans, lentils, soybeans, split peas and tofu are also included in this category.

    Lean Meats, Poultry and Fish: Lean ground turkey, lean ground beef, chicken, and fish are all included in this category.

    Salt: You should minimize your salt intake by using products with no sodium or low in sodium ingredients. Use salt as a seasoning sparingly. Try and stay inspired and use herbs, spices, vinegars, lemons and limes for seasoning.

    For more tips on fitness and healthy eating check out

    Alicia Bell is a Toronto based Personal Trainer

    www.twitter.com/trainitright

    wwww.trainitright.com

    character

    - See more at: http://livingcivil.com/create-healthy-dinner-plate/#sthash.uHVGrtzo.dpuf

    Why You Need To Hydrate More

    Alicia bell - gp8

    Did you know that water makes up one half to two thirds of your body weight? That means someone who is approximately 150lbs has about 10 gallons of water in their body at any given time. Keep in mind that each and every day you lose several gallons of water in urine, sweat and breathing. You need to replace the water that you lose. However, who has the time to drink 8 to 10 glasses of water a day?

    According to recent studies on average most people consume all of the water they need. Nutritionist, doctors and fitness experts recommend that you drink eight 8-ounce glasses of water a day. If you are more active you need to drink more. Soda and coffee etc do not count. Also keep in mind that if you eat a lot of vegetables or water based foods you don’t need quite as much water. This applies especially towards vegetables which are composed of a lot of water themselves. If you are wondering if you are properly hydrated keep an eye on your urine. If your urine is pale it indicates that you are properly hydrated. The darker it is the less hydrated you are. If you take vitamins it may darken or brighten your urine even if you are properly hydrated so don’t be alarmed. Another way to tell if you are properly hydrated is that you have to empty your full bladder at least once every 2 to 4 hours.

    Drinking water also suppresses your appetite and burns calories. Studies have shown that drinking cold water temporarily burns more calories because your body has to warm it up once it is ingested. It also may facilitate weight loss because it helps people feel full. So drink up!!!!

    KONICA MINOLTA DIGITAL CAMERA

    Follow Alicia Bell on Twitter

    sugar-karen-civil

    Sugar - Why You Should Cut It Out Of Your Diet

    What a great topic to discuss on Valentines Day. A staple of the day: SUGAR.

    Did you know that today’s 12-ounce soda can contain up to ten teaspoons of sugar and that the average American eats 22.7 teaspoons of sugar a day (National Geographic, 2013). The reason the consumption is so high is because sugar is added to processed food to enhance both the flavour and texture. I suggest staying away from processed sugary foods all together, but often times this is hard to do. When you grocery shop the best way to avoid processed foods is to stick to the outside of the store and stay away from the aisles.

    According to Phycology Today sugar can be addictive and have severe effects on the brain and body. “Sugar leads to dopamine release in the nucleus accumbens – an area associated with motivation, novelty, and reward.  This is the same brain region implicated in response to cocaine and heroin.” How ridiculous is it to think that eating sugar stimulates the same response as an illegal drug does.

    Fructose and sugars are also bad for you because they are processed in the liver and turned into fats. These fats can build up and also enter the blood stream. This can cause health risks that include obesity, hypertension and diabetes. According to AMA Wire these are all prevalent problems affecting the greater part of the American population. “Obesity impacts one in three Americans and is a major contributor to cardiovascular disease and type 2 diabetes,” said AMA President .

    If you are addicted to sugar there are a lot of affordable alternatives to sugar that are readily available and that I use regularly. These alternatives are available at grocery stores, health food stores, specialty food shops or even some corner stores. These alternatives include; Stevia, Xylitol, Coconut Sugar, Maple Syrup, Natural Honey and Brown Rice Syrup. Some times they can be an adjustment and when used in recipes and drinks you may not even notice the difference.

    Do your body a favour and try to cut out as much processed and refined sugars that you can. Start by slowly replacing refined sugars and sweeteners and eventually your sweet tooth won’t even notice the difference.

     

    Want A Tight Core? Try These Train It Right Approved Moves

    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.

    Core 1 - Living Civil - Train It Right

    IMG_0169

    Try these exercises below For For strength. Do each leg for 10-20 reps then switch. Repeat 2-3x.

    IMG_0187

    IMG_0192

    Alicia Bell is a Toronto based Personal Trainer.

    For more exercise tips follow Alicia Bell on Twitter.

     

    Luce On king - promoting non-GMO, hormone and antibiotic free foods - @luceonking - Train It Right

    Recently I had a great business meeting with like minded people at this awesome restaurant on King West in the heart of downtown Toronto. The are known as an Italian restaurant but what is unique is that they promote non-GMO, hormone fee and antibiotic free foods! What other Italian restaurant does that?!?! They also have some gluten free items on the menu too. The service was great and they had very knowledgable staff. I was very impressed so I wanted to share with you all! My favourite items were the pan friend cauliflower and the dates. MMMMM! So good! I suggest you head down to King Street and give this restaurant a try!

    Luce Restaurant is an Italian Tapas Eatery just steps away from Bathurst, on King West.  This hidden gem is known to have the BEST pizza in the city, including gluten free!  A mom and pop shop with a health flare, serving their famous tapas menu promoting non-GMO, hormone and antibiotic free foods.  Not your typical Italian eatery with a Renaissance Night every last Wednesday of the month.  A must try, especially with their weekly specials. @luceonking 647-748-5464 

    The following are photos of all the items that they served us during our meeting. Don't they all look amazing!?

    image

    image-8

    image-7

    image-6

    image-5

    image-4

    image-3

    image-2

    Luce On King - Train It Right