Proud to announce that I have been selected as a 2015 @rbcrun4thekids ambassador. Follow me as I raise awareness on my passion for running and youth mental health. Give them a follow and register for a 5km, 7km and 15km run! #toronto #rbc #rbcrun4thekids #running #ambassador
Click the link below for more information:
http://support.rbcrunforthekids.ca/site/PageServer?pagename=RFTK15_home
I received an email early last week from Athletics Canada asking if I wanted an entry to the Nike Womens 15km. Obviously I said yes as this is an amazing event and I also knew that entries were limited. Did you know you actually get entered into a draw to run it. Not only did I get a VIP bracelet for the ferry over to the island but the bracelet gave me access to all sorts of things like access to the VIP tent, Nike escort to the start line, cocktails and lunch afterwards. They really rolled out the red carpet for us. This was especially great to be in the tent since the morning started of pretty cold and rainy.
I have never claimed to be a long distance runner. I am from a sprinting background. That means short distances and lots of rest in ideal training conditions. Im definitely not experienced running in long steady state races like a 15km. With that being said I ran a Red Bull Wings For Life event that I also ended up running 15km. The weather was much nicer. At the start line it literally started pouring. They had us in the gate by 9:15am the latest. Since I am obsessed with being punctual I as there by 9:05am. However the race didn't start until 9:30am. Ideally for me I would have preferred to stay warm much closer to the start. They had lots of brand ambassadors, master trainers and Olympians on hand that were introduced and spoke before the race. That was very motivating and inspiring. The rain actually stopped after the first few km's in. Thank goodness!
My goal was to run close to the time I ran for my previous 15km. 1 hour and 30 minutes. I finished in 1:32 minutes. Despite a bad knee and something major going on with my gluteus I was a happy camper. I played Spotify the whole way which kept me very motivated. I even saw my good friend Dj Nora Tones at the 8km mark and hopped in her booth to say hi for a few seconds. My fav part of the race was running down the Toronto Island runway where the planes take off. There were also lots of cool views of Toronto on the boardwalk for the last couple of kms. I really wanted to stop for a picture but I also promised myself I would run the whole way. I will have to go back on another day to enjoy the scenery (it was my first time on the island.
One of the most motivating things about the Nike Women's 15km Toronto experience was that another thing that kept me motivated to finish was that there was a TIFFANY's NECKLACE waiting at the finish line for each and every finisher. Now if that isn't motivating for someone who dislikes long distance running (take a look at the shirt I wore) I don't know what is!!!
Another mistake I made was that I wore my number on my back (its what we do as sprinters). This was a bad idea because all of the race photography was sorted by number. So I had to email www.gamefacemedia.com who were so kind and helpful. They helped me that same day find my pictures from the event! So a huge thank you to the kind gentleman who took the time to help me.
Overall I give the event an 8/10. I wish I could have gotten to the start gate a little later than the required us there so I could have stayed warmer in the rain. Other than that I highly recommend this race. It was fun, inspiring and an over all great experience. I am better for it. #betterforit
Spartan Race Discount Code For 15% - Train It Right
Spartan Race Discount Code For 15%: AROO15
Find A local Race: http://www.spartan.com/races/races-results/?section=nearby
Go Forth and Register here: http://www.spartan.com
And don't forget to tweet, tag and post @trainitright and tell all your friends where you got the code!
SERENA WILLIAMS COMPLETES HER FIRST QUARTER MARATHON AT THE SERENA WILLIAMS ULTIMATE IN MIAMI BEACH
Successful 5K Run/Walk and KIDS Dash benefits the Serena Williams Fund in support of education and victims of violent crimes
Miami Beach, FL – December 15th, 2014: Serena Williams joined more than two thousand avid running enthusiasts from South Florida and around the country for the first annual Serena Williams Ultimate RUN South Beach on Sunday, December 14th. Serena took part in her first Quarter Marathon (6.55 miles), among hundreds of other aspiring athletes who also participated in the 5K Run/Walk and Team Challenge – bringing together runners of all ages and abilities. The event was to raise money for the Serena Williams Fund, which provides assistance to families affected by violent crimes and providing underprivileged youth around the world with the highest quality of education available to them. Serena’s sister, Venus Williams, also gave her support by running the 5K.
Serena commented after participating in the Quarter Marathon, and crossing the finish line in a time of 1 hour 14 minutes: “Today’s run was so enjoyable and the spirit of everyone who came out was so passionate which helped me to build the energy I needed for my first quarter marathon. I’ve never ran that far before, so I had to pace myself, but I was pleased with my finish time. I’d like to thank all the sponsors and everyone who participated in the run to help raise money for underprivileged youth around the world.”
The winning Male and Female in the 5K run both shattered course records and are the fastest times completed in Miami for a 5K run by both a man and a woman over the last two decades. Pablo Solares was the 1st place male winner of the 5K with an official time of 14:40 – a new course record by 45 seconds. Pablo is the Mexican National Record Holder in the Mile, 1500 meters and 800 meters. His fiancé, Shannon Rowbury, was the 1st place female winner of the 5K with an official finish time of 15:58 – a new course record by 1 minute and 30 seconds. Shannon is a U.S Olympic middle distance runner and U.S record holder in the 2 mile and is also a member of the Nike Oregon Project. Canadian Olympic distance runner for Nike Oregon Project, Cam Levins, was the 1st place male winner of the Quarter Marathon with an official finish time of 30:46 – a new course record by 5 minutes. Aimee Nielsen, from Miami, was the 1st place female winner of the Quarter Marathon with an official finish time of 40:41.
The world famous Ocean Drive was closed to traffic for the Ultimate Run’s scenic start and finish lines. The course took runners through Miami’s renowned South Beach scene, a major entertainment and tourist destination known for its picturesque beauty, Art Deco buildings, nightlife, restaurants and iconic hotels. The legendary American track coach and retired long-distance runner, Alberto Salazar, was on-hand to fire the starting gun as a tribute to the commencement of the first annual Serena Williams Ultimate Run. Event sponsors including Nike, Gatorade, Delta, Beats by Dre and MISSION Athletecare took part in creating a memorable experience for all participants.
“Our inaugural Serena Williams Ultimate Run was quite a memorable event,” says Marc Wachter, the event’s executive producer. “Runners of all ages and abilities were very excited to come out in their thousands on a very early and crisp Miami December morning to run alongside Serena for a great cause. We are thrilled to have had such an iconic athlete behind the first in our Ultimate Run series and Serena’s enthusiasm really gave every participant the Ultimate experience. We look forward to making this one of Miami’s most popular sporting occasions on South Florida’s annual event calendar.”
Open to runners of all ages, registrants of the Ultimate RUN received a premium Nike tech, gender-specific Serena Williams Ultimate Run t-shirt and custom artisan finisher medal and official finisher certificate with chip-timed result. Runners experienced recovery refreshments, post-race entertainment and a most memorable experience along one of the most famous beachfront locations in the world. A medal and Nike t-shirt was presented for the Ultimate KIDS Dash, participated in by children ages 2-10 years-old, during which Serena and Venus cheered the smallest runners to the finish.
For post-race celebrations, participants of the run, along with the Williams sisters, headed over to The Clevelander South Beach on Ocean Drive, where hundreds witnessed Serena and Venus join their other two sisters on-stage to perform karaoke to favorites that included “We Are Family” by Sister Sledge. Prior to the sister’s much-loved karaoke performance was the event’s award ceremony, during which Serena presented the winners and runners-up with trophies for their triumphant accomplishments.
“We are thrilled that a significant portion of proceeds resulting from the Serena Williams Ultimate Run will go towards the Serena Williams Fund, which provides assistance to families affected by violent crimes and providing underprivileged youth around the world with the highest quality of education available to them,” said Michael Rose, Managing Partner of Rose Capital Advisors in Miami Beach and Board Member of the Serena Williams Fund. For further information, visit www.theserenawilliamsfoundation.org.
For further information on the Serena Williams Ultimate Run, visit www.TheUltimateRun.com and facebook.com/SerenaWilliamsUltimateRunSouthBeach or @TheUltimateRun.
The Serena Williams Ultimate Run was sponsored by Nike, Gatorade, beats by dr. dre, Delta Airlines, MISSION Athletecare, Merchant Hub, Whole Foods Market, Douglas Elliman, Rose Capital and Ocean Drive Magazine and The Clevelander South Beach.
ABOUT THE SERENA WILLIAMS ULTIMATE RUN
The Serena Williams Ultimate Run is a one-day annual event starting on the iconic Ocean Drive in South Beach that unites thousands of avid running enthusiasts of all ages and abilities in support of the Serena Williams Fund. Co-created byfounders Michael Rose of Rose Capital Advisors, Marc Wachter, Executive Producer and Serena Williams, participants canregister to enter a Quarter Marathon (6.55 miles), 5K Run/Walk or Ultimate KIDS Dash for a chance to run alongside SerenaWilliams herself and some of today’s leading athletes who come together for a worthy cause. A significant portion of proceeds resulting from the event benefit the SerenaWilliams Fund which provides assistance to families affected by violent crimes and providing underprivileged youth around the world with the highest quality of education available to them. For further information, visit www.TheUltimateRun.com
ABOUT THE SERENA WILLIAMS FUND
The Serena Williams Fund was established to achieve two goals. The first is to provide assistance to youth whose parents and families have been affected by violent crimes. The Fund will do this by funding and creating programs that will provide counseling, care (foster care and day care), housing, food, and education to youth who have been affected by violent crimes throughout the United States. The Fund’s second goal is to assist underprivileged youth around the world in receiving the highest quality education available to them. The Serena Williams Fund has achieved and will continue to work toward this goal by providing grants and scholarships to deserving high school students around the world. This work includes the two schools currently operating in Kenya that Serena opened in 2009 and 2010 respectively. These grants and scholarships will aid the students in attending college, learning a trade, or learning how they can start their own business so that they can better themselves and the world as a whole. For further information, visit http://www.theserenawilliamsfoundation.org
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According to The American Council on Exercise the order that you do things in the gym is just as important as getting up and going to the gym. They recently did some research, and figured out what structure that your workout shoud follow. The order is important so that you can get the most out of your workout while you are at the gym.
The Study took 24 men and women between 18 and 39 years. They had them take part in 24 exercise sessions that included every possible workout order. The sessions combined cardio training, resistance exercise, neuromotor (agility, speed, and balance) exercises, and also had them performa flexibility component.
The results showed that cardio should be performed first (interestingly it's the opposite from what I do myself). They then say this should be followed by resistance training and then flexibility and neuromotor exercises in either order. It was found that when participants of the study performed cardio in the beginning that their average heart rate increased less than when it was performed last. Why is that good? The author's Lance Dalleck, Ph.D., says that is a good thing because too-vigorous exercise can lead to injury and increased risk of cardiac issues. And, doing resistance training second maximizes its effectiveness without making it feel too hard (score!). I myself do a light cardio warmup but I do my longer intervals or steady state cardio first. It was unspecified how long the cardio actually was from what I can find to date. Maybe it was just a short warmup.
It should also be noted that researchers did note that these results are not set in stone. “The order determined by this research stems from purely physiological findings, and it’s essential to know, for example, how sequencing affects cardiorespiratory performance and can account for that effect in the workout design,” says Cedric Bryant, Ph.D., ACE’s Chief Science Officer. And, Dr. Dalleck added, not every workout needs to include all four aspects. He goes on to say that, you should take your own personal preferences into account before changing your personal routine.
Therefore in my opinion if you want to maximize your workout, according to this research cardio should come first. However don't feel like you need to change your routine if it is already working for you just fine. Continue to #trainitright
Alicia Bell
@trainitright.com
I was recently sent the MiniSuit arm band to use while training. I quickly grabbed my headphones and headed to the gym. This is by far one of the best armband accessories that I have used. Thank you @minisuit for the workout arm band #MiniSuit #MiniSuitarmband #ArmedPower It's now my fav workout accessory and you can get it here: http://bit.ly/1otnbML My favourite part was the key holder so that I can slip my key into it when I workout. I also loved how comfortable it was, and how it protected my phone from sweat!
Introducing the SPORTY from Minisuit. Exercise your right to a Minisuit case that is also a Sports Armband. This dual functional feature makes Minisuit's case cover the perfect accessory that you've been looking for. The lightweight, water-resistant neoprene material is flexible yet sturdy, while providing a discreet look that will never clash with your gym wardrobe. Built-in key holder is a secure feature to hide your gym key! Precise cut-outs allow access to earphone jack. Seize the moment and arm yourself with the perfect case from Minisuit today! Perfect fit for: Apple iPhone 5 5 5S 5C, iPod Touch 5. Device/earphones/extender not included. Armband Extender/headphones available separately. Material: Lightweight soft neoprene that is molded to twist and bend but will not stretch out of shape. Washable with gentle soap and water, then air dry. Can keep sweat away from your phone. Functionality: Exercise your right to a case is also a Sports Armband. Stays put while you run. Touch screen works through the clear cover! Bonus Safety Features: Built-in hidden key holder to help you minimize carrying extra things when hitting the gym! Reflective strip around border to enhance 'Jog Safe' precaution. Sizing: Arm band is small enough to fit smaller arms, yet adjustable velcro allows up to about 14" biceps. If this is a plus - get it! Option A: 12.0-14.0" [30.4-35.5 cm] or Option B: 8.0-11.5" [20.3-29.2 cm]
If you get it, I hope that you love it as much as I do!
TRAIN IT RIGHT GUYS!
1. Sun exposure increases vitamin D levels in the body and helps optimize hormones.
2. Fresh air has more oxygen in it then inside.
3. Exercising outdoors feelings of well-being and lowers depression.
4. Outdoor greenery raises serotonin levels.
5. In nature you get more sensory stimulation than indoors.
VITAMIN D
According to the Vitamin D Council, the sun is a good source. Vitamin D is also especially important for good overall health and strong and healthy bones. I also helps fight infection by helping your in the muscles, heart, lungs and brain work optimally. According to the Vitamin D Council "a lack of vitamin D has also been linked to some other conditions such as cancer, asthma, type-II diabetes, high blood pressure, depression, Alzheimer’s and autoimmune diseases like multiple sclerosis, Crohn’s and type-I diabetes."
OXYGEN
Outdoors air has more oxygen than the air we breath indoors. Indoors the air can be destroyed by tobacco smoke, city smog fumes, re-circulating air in buildings, improper ventilation, exhaust, and other pollutants. Aqua 4 Balance states that ome of the bad side affects from a lack of fresh air are caused by a lack of oxygen to the brain include, fatigue, drowsiness, dullness of mind and irritability.
DEPRESSION
Nature increases positive thoughts and feelings of well-being and has been shown to reduce depression. Research has shown that exercise is an effective treatment for mild to moderate depression. A current study, published in the Journal of Affective Disorders, followed a similar method to one from 2008 that showed that a one-hour walk in a woodland park improved memory and attention. Web Md states that endorphins that are released during exercise trigger "a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life." Regular exercise has been proven in studies to reduce stress, ward off anxiety and feelings of depression, boost self-esteem and improve sleep.
SEROTONIN
Serotonin levels are increased when you exercise outdoors or in green spaces. What is serotonin you ask? According to Australian Lifestyle seratonin is a neurotransmitter that is important in appetite control, sleep and our general metabolism.
SENSORY STIMULATION
The outdoors is constantly changing. You see birds, as you walk terrain changes, people you walk by have different faces, there are sounds and smells. Exercise is beneficial for physical and mental health and sensory stimulation can improve the quality of life for the average person and especially people with mental dementia according to Alzhemers.Org.
Get up, get outside and get active!
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Did You See Train It Right in Impact Magazine's March/April Issue?
Alicia was asked to write an article about 5k and 10k training that included core speed. Did you pick up a copy?
I absolutely need a pair of these:
Check out the youtube video that the Toronto Police posted. It shows you what they have to go through to become an officer. Do you think this is enough? Is there re-testing every year? I think that there should be so that they are forced to keep their fitness levels in check. This would be a good idea since their job is physically demanded.
Questions? Comments? Concerns?
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