Would you like to get in shape and turn your body into a fitness machine? Do you look at old movies starring Arnold Schwarzenegger with envy? Then now could be the best time to start working on your muscles. Most people don’t know where to begin, and so we’ve made some suggestions on this page. The basic rule of thumb is that you don’t want to push yourself too hard. You will cause an injury and set yourself back considerably. Start slow, and build on your routine when you feel more comfortable.
Join a local gym
It might sound obvious, but the best course of action usually involves joining a gym. The only issue is that many people struggle to find the motivation they need. That is why you should encourage a friend to come along for the sessions. Either that or you should pay for the services of a personal trainer. You will notice an improvement by the end of the first month if you train regularly. It’s a big commitment, but exercise is the only way to get your body in shape.
Try a self-defence class
There are lots of different self-defence classes you might like to choose. Some people like to stick with something traditional and popular like Karate. Judo is also a top choice for many folks who are just starting out. However, those of you who want to try something different might consider Krav Maga. The boss of IDF Training told us it is one of their most sought after classes. People come from all around the country to take part. The self-defence system was designed for the Israeli military, but it has become popular all over the world.
Buy weights and set them up at home
Those of you who are more interested in building muscles than getting fit should purchase some equipment. That is the best way of taking your training to the next level. Presuming you have a spare room in your home, you could create a personal gym. Make sure you have lots of weights and a decent bench so you can work out at times that are convenient for you. Again, asking a friend to come round and take part is a wise move. You will have someone there to help if you injure yourself, and they will provide much-needed encouragement.
Run every morning before work
It’s a good idea to go out running for half an hour before work. That is the best time of the day to get your fitness regime started. You don’t need to pay for access to a local track. Just jog around the streets in your area. Make sure you purchase appropriate running shoes, so you don’t damage your body. It might have been okay to run in school shoes when you were a child, but adults need more support. Your body is not as young as it used to be. Try to find shoes with memory foam soles for the most comfortable experience.
You should have enough ideas to get started right now. Maybe you should see how many press-ups you can do at the moment? Perform your new routine and then see how that number has increased in a few weeks. It’s important that you can tell how much difference your exercise is making. It could be wise to get hold of a pedometer too. That will give you a basic idea of how far you’re running.
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.
This conversation is sponsored by Silk. The opinions and text are all mine.
Hey guys I wanted to share this yummy recipe for a healthy salad! Give it a try and let me know how tasty it was!!
#Zespri4Life Black Rice Salad with Kiwifruit and Cashews
Prep time: 15 minutes
Start to finish: 15 minutes
2 tablespoons lemon juice
2 tablespoons olive oil
2 teaspoons honey
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 clove garlic, finely chopped
2 1/2 cups cooked and cooled black or brown rice
2 Zespri SunGold Kiwifruit, peeled and cut up
1 cup quartered strawberries
1/4 cup chopped red onion
2 teaspoons chopped fresh mint
1/3 cup salted cashew pieces
In small bowl, whisk together lemon juice, olive oil, honey, mustard, salt, pepper and garlic. In large bowl, stir dressing into rice. Stir in remaining ingredients except cashews. Cover and refrigerate up to 2 hours before serving to allow flavors to blend. Stir in cashews just before serving.
6 (3/4-cup) servings
*1 cup uncooked black rice yields 2 1/2 cups cooked rice.
Recipe tip: A serrated peeler works best for peeling kiwifruit.
Serving Size: 1 Serving Calories 210 (Calories from Fat 80), Total Fat 9g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 0mg, Sodium 270mg, Total Carbohydrate 30g (Dietary Fiber 3g, Sugars 7g), Protein 4g; % Daily Value*: Vitamin A 0%; Vitamin C 80%; Calcium 2%; Iron 6%.
*Percent daily values are based on a 2,000 calorie diet.
GIVE IT A TRY! YUM!
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.
Your Sleep Patterns May Be Preventing You From Weight Loss
Did you know that your sleep patterns can effect weight loss and can even cause weight gain? Lack of sleep may increase your appetite, effect your metabolism, and cause weight gain. Follow these steps for sleep and nutrition to help you with your weight loss battles.
1) Try to get six to eight hours of sleep a night. Less than this has been linked to a slower metabolism and weight gain.
2) If you are restless and need better sleep eat foods high in tryptophan at night. Tryptophan acts as a natural sedative and is used in your body to make serotonin, the neurotransmitter best known for calming your body and making you sleepy. Foods like this cause what we know as (the itis) and include turkey, lentals and whole grains. Eat these with a carbohydrate source such as brown rice, broccoli, milk or honey. This works because in order for tryptophan to be used, it has to make its way to the brain. When you eat carbs, insulin is released, which transports competing amino acids into your muscle tissue and it then leaves tryptophan alone, so it can make its way to your brain.
3) Don’t drink caffeinated beverages late in the day because it will effect your sleep pattern and ability to fall asleep at night.
4) Don’t drink a lot of liquid late at night. This will cause interrupted sleep to use the bathroom.
5) Give tea a try. Chamomile tea is a natural sedative and can help you fall asleep at night.all asleep with ease.
So the next time you are having problems losing weight make sure to check your diet because it could be causing irregular sleeping patterns and in turn your ability to lose weight.
Everyone is attracted to something different in a partner. On average women want a man that is not too skinny and not too big. We all want someone who is healthy and takes care of their body not just in the gym but at home with food choices. A perfect mate isn’t 100 pounds and definitely isn’t a 300 pound muscular superhero. There is a balance.
Remember to lose or gain weight you must eat more. Most people only eat two to three big meals a day. Male or female youneed to eat more often to be healthy and have the body that you want. However, it is important that you make your food clean and healthy for both healthy weight loss and weight gain.
Follow these ten tips for successful clean eating for your perfect body:
1. Eat five to six small meals a day. If you eat less your body may be a risk for malnutrition, diabetes or it can even cause weight gain in the form of fat storage.
2. Never skip a meal. When you skip a meal your body goes into starvation mode and tends to store fat in unwanted places. If you eat frequently (i.e five to six small meals) your body stays constant and does not go into starvation mode and store fat.
3. Combine lean protein and complex carbs every meal. Make sure to include dark green veggies in every meal as well. Remember that variety is the spice of life and having variety at each meal is very important.
4. Avoid sugars and processed foods, refined sugars, and white breads. The best way to do this is try and shop along the outside aisles of a grocery store and avoid the middle (and the candy store). Alcohol is also included in the avoidances. A lot of alcohols are high in sugar and calories especially if you mix them so make sure to always avoid cola’s and juices.
5. Drink plenty of water. On average you should be drinking at least two litres a day or 8 glasses of water. However, if you are active or out in the sun for long periods of time you should be drinking even more.
6. Take a daily vitamin. It helps with nutrient absorption and that will help you digest your clean diet properly.
7. Avoid fried foods and saturated fats. These are high in trans fat and will cause you to gain weight and store fat instead of build lean muscle.
8. Take a daily dose of Omega 3. There are many health benefits of omega 3 fatty acids. They can boost heart health and lower triglycerides. Omega 3’s also help with rheumatoid arthritis, depression, and many more.
9. Prepare your meals beforehand. Try making your meals on Sunday night for the rest of the week. If you fail to plan you have planned to fail. Make sure that you have lots of tupperware on hand for your meals, label them for the different days and refrigerate them until you need them.
10. When choosing a protein make sure to chose a lean meat such as chicken, turkey, fish or lean ground beef. If there is excess fat on your cut of meat simply cut it off. Avoid seasonings for your meat that contain sodium and cook with olive oil or coconut oil instead of using fattening butter.
These ten tips if followed properly will guarantee success in your search for the perfect diet for the perfect body that women want. However, it will only be successful if you are exercising regularly. So hit that gym, plan your meals and eat a variety of clean planned and prepared meals.
Why You Need To Hydrate More
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!!!!
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.
Try these exercises below For For strength. Do each leg for 10-20 reps then switch. Repeat 2-3x.
Alicia Bell is a Toronto based Personal Trainer.
For more exercise tips follow Alicia Bell on Twitter.
Sooooooooo this might be a controversial and touchy subject. I love this girl to death. She is Canadian and a real sweetheart. She has marketed her self in the USA very well and has even created a really popular youtube channel. Her videos are edited quite well and she is always happy and energetic.
Despite all these positives I find a negative. She is very thin. The photo below is from a recent FitnessRx interview with Amanda. She has everything you would want in a trainer, but on the downside she is a signed and working fashion model. We all know that comes with weight and body issues. She does acknowledge that she is skinny and even addresses it in a youtube video:
With all her knowledge and marketing is she really giving people a good image of what a healthy and fit trainer who motivates people for lifestyle change should look like? Thoughts?
Check out Amber Rose debuting her post baby body.
What do you think?
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Everyone is attracted to something different in a partner. On average women want a man that is not too skinny and not too big. We all want someone who is healthy and takes care of their body not just in the gym but at home with food choices. A perfect mate isn’t 100 pounds and definitely isn’t a 300 pound muscular superhero. There is a balance.
