Alicia Bell Online coach
Alicia Bell - Online Coach

Alicia Bell

@trainitright

Personal Trainer located in Toronto, Ontario

www.trainitright.com

All runners need to work on posterior chain strengthening during the off season. Whether you are already doing a strengthening routine or off season weight training is brand new to you the following 3 exercises should be implemented into your routine. These exercises will strategically strengthen the glutes to aid in better running economy, strength and speed in the spring. If you are lifting heavy please make sure to use a spotter. Correct technique should always be used when performing strengthening exercises. Make sure that you perfect your form first before increasing the amount of weight used. Once technique is mastered add weight to these exercises and your glutes will primed for the spring running season.

Box Squat 

3-4 sets x 8-10

Contrary to popular belief simply performing regular squats are not always the best thing for the butt. When the average person squats only a small portion of the movement targets that area. It’s mainly a quad dominant exercise. Box squats are primarily posterior chain and therefore the glutes are doing most of the work.

Technique:

Place an appropriate amount of weight on the bar. Make sure to use a wide stance, leaning forward and sitting back this stretches the posterior chain. Do not lose tension of the muscle by sitting down fully. Maintain tension of the legs and hips, and make sure to keep the bar over your toes. You will have an arched back and will be leaning forward at the hips. Do not to rock back in the squat when initiating  the upward movement. 

Deep Walking Lunge

3-4 sets x 8-10

The deep lunge like the box squat when you are at the bottom of the movement the glutes are stretched. This causes you to use the glutes to get out of the bottom position and will help you strengthen them.

Technique:

Place the weights in each had. First take a big step forward causing you to lean forward at the hip. Lean forward the entire time, press through the heel and power into your next lunge staying in a straight line.

Glute Bridge

3-4 sets x 8-10

This exercise also helps target your glutes specifically because you are contracting them at the end range of the motion.

Technique:

Place the weight safely above your hips. You may use a towel or foam covering for protection. Then place your upper back across a low bench, soft box or floor if the others are unavailable. Your feet should be placed shoulder width apart, with your toes pointing 

slightly out. As you push your hips up focus on squeezing the butt to lift the weight. 

Hold for one second at the top of the movement.

86 Unbelievable Facts About Running (Infographic)

Each day, millions of people from all around the world go for a run. Some run marathons, some go out for a jogging session, and some venture into the mountains for an uphill sprint. However, all of these runners have one thing in common; they are all healthy.

It’s no secret that running is one of the healthiest activities that you can take on. From the numerous cardiovascular benefits to the powerful calorie-burning properties, regular running will help you keep your body healthy and in shape for many years to come. Moreover, running is an activity for people of all ages. The youngest marathon finisher was only five years old at the time of the race, and the oldest one was 101.

However, like every other dynamic activity, running requires preparation, adequate equipment, and caution. While running itself has no downsides, running-related injuries are more common than you may think. In fact, 65% of all runners suffer an injury within their first year of running.

So, as quality equipment is key, make sure you buy a pair of legitimate running shoes – Nike is an outstanding brand offering just that! Warm up properly, play some music over your headphones, and you are ready for a run. But before you do all that, make sure you read the other running facts in the infographic below; you will be motivated even more.

 

 

Guest Post: Training Tips from Olympic Athlete Steven Benedict

We all know that exercise is important, but what we don’t know is how important other aspects of working out are, such as stretching, recovery, and what to eat before and after. Our muscles need to be treated right for us to build them up and maintain it. These important tips are also helpful to prevent injury. Steven Benedict is a professional track athlete currently training for the 2020 Olympic games. His knowledge in exercise, fitness and health is wide spread, but he has provided some incredibly helpful and easy tips for the everyday person trying to maintain a healthy lifestyle.

Stretching Static vs. Dynamic

“Static stretching is holding a particular stretch for an extended period. Usually the stretch is held in the range of 30-45 seconds or longer. Dynamic stretching is fluidly moving in and out of a stretch with short holds no longer than 5-10 seconds long. The arguments surrounding which one is better or more beneficial. As an athlete, I can tell you that when preparing to perform, you want to prime the muscles to get the most power out of them. Therefore, dynamic stretching is the way to go for the best results before activity. Post-performance is where you would take 15-20 minutes to static stretch. This releases any tightness or acid build-up in the system during the performance time.”

Icing vs. Heat Recovery

“Icing down and moist heat compresses are the most widely used methods for recovery post training and/or injury. The key is knowing which method is for what, and why.”

“Icing tends to involve direct area compresses or ice baths. There is also ‘spot icing’ which is used to focus on a specific area, usually for an injured muscle (i.e. strain, tear, contusion). An ice bath is for a heavy work load day and recovery. The pros of an ice bath are that swelling is brought down and it helps to re-oxygenize the blood and muscles. However, ice baths usually take your body an extra 24 hours to recalibrate due to such a drop in temperature internally. Some tightness may occur as well.”

“Heat compresses and baths, such as moist heating pads, are for spotting areas to loosen up tension in those muscles. On the other hand, Epsom salt baths, which are full body soaks like ice baths, can help tremendously with lactic acid flushing and weight management for performance. This helps keep the body flexible and loose. A con for heat compresses and baths is that dehydration can occur if not used properly which can also lead to cramping.”

Nutrition Pre-Workout and Post Workout

“When planning your day regarding nutrition, my coaches and most high-performance athletes have one thing in common: most of their nutrition intake is done primarily around their most active time of their days. Samples of some good choices for pre and post workout include: oatmeal, granola, fruit, waffles, pancakes, turkey bacon, natural peanut butter, almond butter, eggs, turkey sausage, protein shakes, ground turkey and ground beef.”

“Post training, you want to have two stages. The first is immediately after training and it needs to be fast absorbing. My go-to is some type of high protein shake that includes a waxy maze which is a fast acting carb derived from corn starch. 45 minutes later, have a solid meal consisting of high protein. I usually have chicken or fish but at least 6-8 ounces for men and 4-5 ounces for women. If you are short on time, I highly recommend considering a meal prep company. They are portioned out for you and cater to your specific needs.”

“In conclusion when you are most active that is when you need the fuel the most and you can taper off the other parts of your day by smaller meals to keep your metabolism burning. Which is what we want most, keeping it burning at the highest rate for the longest period.”

About Steven Benedict

Professional Track Athlete & Olympic Qualifier, Motivational Speaker, Published Fitness Personality

In today's ever evolving industry an athlete must not only be athletically inclined but be the epitome of all brands. Enter Steven Benedict, as a two time Olympic qualifier he now sets the bar even higher for himself by establishing his dual citizenship for the Italian national team to break a 37year old 200m record. He carries the torch of hope with his latest company Empowering Movement impacting all walks of life especially adopted, abused and children fighting disease through the platform that has saved him. Sports.

He lends his athletic prowess and impact-full expertise to global brands all while training as a world class athlete.

Off the track Steven continues to spread his reach in the fitness world being published in over 30 magazines writing, interviews and features on him and inside looks at his training, mindset and pure love for what he does.

Non-profits and brands seek him out to speak and host events for his motivational words bringing hope to the masses through his overcoming life experiences. His passion thrives not only as an athlete but also an ambassador of living to the fullest and bringing others to their max potential.

You've seen him in national athlete commercials, print ads and now films to come.

His knowledge, passion and elite talent make him the ideal face for taking your brand to the next level. He excels at major media opportunities, conferences, trade shows and customer engagement. He quotes "It's not to only have exceptional gifts but to use them exceptionally."

 

 

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!

LEADING VETERANS ORGANIZATION HOSTS 10TH ANNUAL 9/11 HEROES RUN MEMORIAL 5K RACE SERIES ACROSS THE U.S.

The Travis Manion Foundation commemorates 10 years of veteran advocacy and commitment to service
WASHINGTON, D.C. - The Travis Manion Foundation (TMF), one the nation’s leading veterans advocacy organizations, is hosting its flagship event - the 10th annual 9/11 Heroes Memorial run in more than 50 communities across the country and around the world this September, including locally in in Annapolis, MD, and Alexandria, VA. The annual race series unites communities across the country to remember the nearly 3,000 lives lost on 9/11, as well as to honor our veterans, military, and first responders who serve our country. Proceeds from the 9/11 Heroes Run will benefit the Travis Manion Foundation, which empowers veterans and families of fallen heroes to develop character in future generations.

The 9/11 Heroes Run 5K series was inspired by Marine 1st Lt. Travis Manion, who was killed by a sniper in Iraq in April 2007 as he selflessly protected his battalion. Before his final deployment, Travis visited Rescue One in NYC—famous for losing almost all of their men on 9/11—and returned home with deeper passion about why he was fighting in Iraq. At its heart, the 9/11 Heroes Run is a tribute to a personal commitment to never forget the heroes of that day. Now in its tenth year, the 9/11 Heroes Run national race series will be held in more than 50 locations across the country and around the world. As part of the marketing campaign for the race series, TMF has released a video to inspire runners and walkers of all ages to participate, which can be seen here.

Last year, more than 50,000 people participated in race locations around the world or as virtual runners, to support military, veterans, first responders and their families through TMF. National sponsors of the events include Comcast NBC Universal and CBS Radio. Last year’s Annapolis run drew a crowd of over 2,000 participants including Maryland Governor Larry Hogan and midshipmen from the U.S. Naval Academy.

Ryan Manion, TMF President and Travis Manion’s sister, provided this statement:

“As I reflect on the 10 year anniversary of the 9/11 Heroes Run, I’m in awe at the number of communities across the country and around the world that have united to honor all those touched by the events of September 11th, 2001. We challenge all Americans to join us this September, to ensure our next generation never forgets the sacrifices of our veterans, active duty military, first responders, and civilians who were affected by the attacks on 9/11 and in the wars since.”

5 Key Races

  • 9/11 Run Alexandria, VA on Saturday September 9, 2017 at 9:00am ET
  • 9/11 Run Philadelphia, PA on Sunday September 9, 2017 at 9:00am ET
  • 9/11 Run Houston, TX on Sunday September 9, 2017 at 8:00am CT
  • 9/11 Run Annapolis, MD on Sunday September 17, 2017 at 2:00pm ET
  • 9/11 Run Doylestown, PA on Sunday September 24, 2017 at 2:00pm ET

See details for over 20 other races in cities across the U.S. linked here.

TMF empowers veterans and families of fallen heroes to develop character in future generations. In 2007, 1stLt Travis Manion (USMC) was killed in Iraq while saving his wounded teammates. Today, Travis' legacy lives on in the words he spoke before leaving for his final deployment, "If Not Me, Then Who..." Guided by this mantra, veterans and survivors continue their service, develop strong relationships with their communities, and thrive in their post-military lives. As a result, communities prosper and the character of our nation's heroes live on in the next generation.

Race Day Reason: 3 Necessary Race Day Preparations To Help You Succeed

The last few days leading up to a big race can be just as important to the outcome as what happens when the gun finally goes off. If you don't take the time to properly prepare yourself ahead of the race, you could end up consigning yourself to defeat long before the race actually starts. For this reason, we'll now look at some of the most important race-day preparations you should make to give yourself the best chance of success.

Visualize The Race

Mental preparation is equally as important as physical preparation in the days leading up to the race. However, mental preparation is even more important on the day of the race. When the race day finally rolls around, there is nothing else you'll be able to do to prepare yourself physically. However, you can still ensure that you're better mentally prepared, and one of the best ways to do so is by visualizing your race from start to finish. Many athletes use visualization as part of their preparation, and it can be a powerful tool for helping you to psychologically prepare for each part of the race and get yourself ready for the pain and fatigue you're sure to experience.

Watch What You Eat

Eating a healthy, balanced diet is obviously important throughout your training regime. However, you'll want to make sure that you begin to adjust your diet in the days leading up to the race. Carb-loading is one strategy that can be effective at ensuring that you have the energy needed for the race without feeling slow or sluggish. One of the best things you can do is to consult with a nutrition professional, like those at Plan 7 Coaching. A nutritionist will be able to fully examine your overall health and conditioning, and then use this information to develop a diet-plan that hopefully provides the best results during training and also leading up to the race.

Avoid Unnecessary Stresses

The importance of mental preparation can't be stressed enough. Unfortunately, even if you take the time to make sure you're psychologically prepared, any potential obstacles or issues that arise in the hours leading up to the race could still end up ruining your mental concentration and taking you out of the zone. Therefore, you'll want to do whatever you can to prevent any unnecessary stress or headaches from interfering with your race preparation. This means making sure to get all of your race gear ready the day before the race and to finalize all of your race day plans in advance to ensure nothing interferes with your routine.

A big race can be incredibly stressful. Even if you physically prepare your body as well as possible, there are still a number of potential issues that could harm your performance or ruin your race. For this reason, it is essential that you do whatever you can and make all of the necessary race-day preparations to give yourself a better chance of putting in a great performance.

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.

I may have found a great solution for those suffering with knee problems? You ever find you have difficulty training because your knees just won't cooperate? Well I think I've found a solution for you! I recently had the chance to try out itBandz Knee Band's and I must say they're pretty cool!

What I like most about them is how comfortable they are. A lot of knee products can be 'annoying' for a lack of a better word, but this one feels fine. The itBandz support and stabilize the knee for people who suffer from knee pain when they are active. According to their site, "itBandz help alleviate pain from tendonitis, arthritis, and other chronic knee issues." I could definitely see how they could help.

If you know me, you know I like fun, fashionable things and if you go check out their site, you'll quickly see that this product comes in a lot of cool colors.

So if you're suffering with knee problems, or scared that they are on their way, give the itBandz Knee Band's a try! You can check them out by clicking the link below:

https://www.itbandz.com

Every now and then, I need to clear my head with an evening run. Now I can do so and feel at ease. I recently had the opportunity to try a new product called Run Lites and I must admit, I love the concept and I found Run Lites Sling II very practical. I probably would like the gloves better (since it gets pretty cold in the evening in Toronto) but the concept is still the same with the product that I tried out. What I liked most about this product is that it didn't really interrupt my routine. I simply put the Sling II on and it didn't even feel like it was there which was great! The light was bright and lit the way for me during my run. I noticed that people were more aware of me, which made for a more secure and safe experience. I was also able to still operate my touchscreen cell phone and get to my music playlist since my fingers were free which was a plus!

The lights are easy to charge and they aren't heavy or bulky which is also a plus.

I liked the product, but I would most likely suggest the gloves even though I only tried them once. The gloves seem warmer and they also have more features, such as an area to store things during your run. It's definitely a must try for outdoor runners.

Forget sacrificing your own visibility, comfort and convenience with headlamps, reflective wear, vests and shoe cuff.  Put light where you need it while running, walking or cycling in the early morning or late evening hours with RunLites (www.gorunlites.com).

When the days get shorter, runners, walkers and other athletes find themselves doing their daily routines in little to no light. The risk for accidents (for the athlete themselves and for oncoming traffic) increases with low visibility.

RunLites are a lightweight, wearable, hands-free lighting solution for outdoor activities. Designed for running, walking, cycling, hiking, camping, hunting or other everyday lowlight activities such as taking your trash out at night or walking your dog, in any climate, RunLites are available in a variety of styles, colors and sizes to meet function and fashion needs while maintaining its most important feature – hands-free access to light for added safety.

Benefits of RunLites:

  • Compact, lightweight and hands-free
  • Bright (80 lumens) light that projects a 135-degree radial arc up to 15 feet
  • Provides up to 12 hours of continuous use
  • Reflective strip for safety
  • Half-length and full-length (shown above)
  • Padded palm pocket for storage

Other RunLites products:

 

RunLites Mittens ($29.95) are constructed of super warm and soft Polar Fleece, featuring extra-long cuffs for enhanced warmth. Texting thumbs allow you to use your phone without removing your mittens.

RunLites Mittens features include:

  • Convenient palm pocket for items such as money and keys.
  • Sleek and snug LED light pocket to prevent the light from wiggling.
  • Additional reflective strips on palm and around the LED light pocket.
  • Special opening for rechargeable cable, no need to remove lights from pocket before charging.
  • Texting thumbs for easy phone use without removing mittens

 

RunLites Splash ($24.95) line of gloves features a new lightweight breathable fabric in fresh colors, patterns and fabrics.

RunLites Splash features include:

  • Convenient palm pocket for items such as money and keys.
  • Sleek and snug LED light pocket to prevent the light from wiggling.
  • Additional reflective strips on palm and around the LED light pocket.
  • Special opening for rechargeable cable, no need to remove lights from pocket before charging.
  • Extended middle finger fabric pull for easy glove removal.
  • Terry cloth thumb for wiping away moisture.

The new RunLites SLING ($15.95) is perfect for those in warmer climates wanting hands-free access to light without wanting to wear an actual glove.

RunLites SLING features include:

  • Hands-free directional light without the warmth of a glove.
  • Weather resistant material to withstand the elements – it's a palm free solution.
  • Sleek design that has a ‘barely there’ feel but also has a wide reflective wrist strap.
  • Velcro pocket for your rechargeable LED unit.

RunLites LED Light Units fit in all RunLites Gloves and RunLites Slings and are sold separately with a dual port rechargeable cable. ($15.95/set of 2)