Gyms are opening again in my area! I hope yours is the same! With that being said I have a few items that I have on my radar for when gyms open up on the 16th that I want to add to my gym bag and I wanted to share them with you!
PINK ankle weights!
2. Digital Jump Rope
3. Stretch Strap
4. Vibrating Massage Ball
5. Spin Bike
The first four items are for the gym bag and I wanted to include the last item on my wish list for home because time spots are limited for gyms in my area. 10 people per slot. So to maximize time in the gym having a few options for at home cardio may be great during this time. I use to have a spin bike before I moved to my new house however now I just have a treadmill and my next cardio at home will be another spin bike because I love the bike it is such a great workout! You dont need a peloton (they are expensive) you can just get a good quality at home bike and download a spin app or look up a good class on YouTube to follow if you dont want to control the ride yourself!
Anyway I hope you like the ideas for the gym! And Im so happy we survived another lockdown!
Stay happy and healthy and remember if you need training, diet and supplement advice I am taking on 1 on 1 clients now!
Summers coming fast and my coaching spots are filling up!
LETS TRAIN IT RIGHT TOGETHER!
5 Reasons Why More and More People Are Saying ‘No Way’ to Valentine’s Day
Whether you’re in a couple or rolling solo, Valentine’s Day comes with expectation and pressure. With #CoupleGoals as a consistently trending hashtag, countless pictures of couples on social media, the obsession of celebrity break ups and make ups and TV shows like the Bachelor and Bachelorette serving up contrived romance sprinkled with drama, the way we think of love and romance has changed. Dr. Sanam Hafeez, a New York Board Certified Neuropsychologist explains why so many people say ‘no way’ to Valentine’s Day and offers some alternatives that shift this negative mindset.
“Valentine’s Day is a ‘Hallmark Holiday’ and I’m still broke from Christmas.”
When money is tight many people may want to cut back on spending especially for things they feel are frivolous. “Financial stress is a common thing and when people are made to feel pressured to spend, they get resentful and want to claim their power,” explains Dr. Hafeez. Instead of boycotting all romance, put a $20 maximum on gifts and you’ll see how sweet, thoughtful and creative you can get.
“Every restaurant is crowded and the service is terrible.”
Nothing kills romance faster than crowds and a bad experience dining out. Since everyone goes out to eat on Valentine’s Day there will be a lapse in service. “One way for couples to celebrate is to call their favorite restaurant in advance and have a meal prepared they can pick up and heat up at home,” suggests Dr. Hafeez. “You can either break out the fancy dishes and dress up or you can put on sweats and eat while watching a movie, the important thing is that you enjoy yourselves and aren’t stressed,” she adds.
“We’ve been together for ages. Every day is Valentine’s Day! Do we really need to celebrate?”
“Celebrations and traditions are important in a relationship and when they fall away it’s usually a sign of trouble and disconnection. While you may not feel the need to do anything extravagant use the day to appreciate the love you have and life you’ve created, even if it’s in a small way,” Hafeez advises.
“I’m single so what’s the point?”
Rolling solo on Valentine’s Day again, all the more reason to turn it into a Self Love Day. Being single on Valentine’s Day can be tough for people, especially those still healing from a break up or divorce. “You want to really be kind and caring to yourself. Booking a massage, getting a haircut, or arranging a single ladies night with your single friends could be just what’s needed. Focus on creating your own happiness,” says Dr. Hafeez who often sees a link between break up depression and anxiety over holidays.
“I’m just to busy for love and romance and all that stuff.”
Some people are just focused on other things that are top priority in their lives. There are plenty of women who are turned on more by generating income for their businesses than concerning themselves with outside approval or validation. There has been a rise in female entrepreneurship with more millenials and Gen X’ers preferring to build empires than romantic relationships. For them it’s just February 14th the mid way point to a short month. “There’s nothing wrong with women wanting to focus on their professional lives. They often feel to focus on business, romance, which may cause them to lose focus, has to be shelved for a while, this is more common these days,” Dr. Hafeez shares.
While many say ‘no way’ to Valentine’s Day there are millions saying I DO.
According to a 2017 survey of 1000 people done by James Allen, an online diamond and bridal jewelry retailer, 43 percent of millennials say Valentines Day is their top pick for proposal day. November – February is considered proposal season.
Some other mind-blowing stats that clearly show Cupid isn’t going away anytime soon are.
In 2017, the National Retail Federation put the estimated total spending at over $18.2 billion. That's an average of $136.57 per person.
Jewelry is the most popular gift with 20 percent of consumers expected to buy jewelry, with a total of $4.3 billion on bling, the NRF said.
$2 billion will be spent on flowers, with roses being most popular. 250 million roses are produced for the holiday, the Society of American Florists said.
The American Greeting Card Association puts that industries pay out at 1 BILLION… yes folks $1 … for paper.
About Dr. Sanam Hafeez:
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical neuropsychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.
YMCA of Greater Toronto attempts to break GUINNESS WORLD RECORDS™ title for Largest exercise ball demonstration/class!
As temperatures drop outside, the gymnasium at the Central YMCA will be filled with over 500 members of the community sweating it out to break the GUINNESS WORLD RECORDS title for the Largest exercise ball demonstration/class on Thursday, January 11, 2018.
Celebrity fitness trainer Eva Redpath will lead the class, with support from the YMCA’s Sherry Perez. This event catapults the YMCA GTA’s “Sweat For Good” campaign into the spotlight to help showcase that when you choose to work out at the YMCA, you are connecting yourself to a larger purpose. At the Y, members not only sweat for themselves, they sweat for others, for positive change, and for the community.
“When you choose the YMCA, you are choosing to be part of an organization that seeks to build the foundation for a healthy, vibrant future for every individual in our community, and our society as a whole,” said Medhat Mahdy, President and CEO of the YMCA GTA. “People may think that all health and fitness centres across the GTA have similar ‘stuff,’ but we have five important factors that set us apart:
Our broad offering: We offer diverse programs for every interest and stage of life.
We create a sense of belonging: We bring people together, nurture their growth, and promote inclusivity.
Our people-first culture: Our dedicated and expert team of staff and volunteers proactively supports members’ health goals; removes barriers to achieving those goals; and believes that everyone has the ability to continually improve.
We are committed to doing local good: We address community-specific needs and invest in building permanent facilities in communities across the GTA.
We are a charitable organization: Our Health & Fitness Centres are part of a much larger charitable organization that provides programs and services that make people strong in all sorts of ways — physically, of course, but also mentally and socially.”
The YMCA is the largest charitable program and service delivery organization in the GTA. For more than 160 years and through hundreds of programs, the YMCA offers individuals opportunities for personal growth, community involvement and leadership.
The current GUINNESS WORLD RECORDS title boasts 453 participants completing an exercise ball class. The YMCA GTA aims to secure 500 participants to “Sweat For Good” and break the GUINNESS WORLD RECORDS title. To get all the details, please visit SweatForGood.ca.
Guests will also have the opportunity to meet with Olympic Gold Medalist Mark Tewksbury and hear firsthand about how he “Sweats For Good” in support of the YMCA GTA’s mission, and how his experiences have shaped his current role as a global leader in human rights.
YMCA GTA Sweat For Good
Participants
When: Thursday, January 11th, 2018 from 6:00 a.m. – 10:00 a.m.
For well over a century, we’ve provided leadership and worked with partners solving complex social problems to create real, measurable outcomes that have strengthened the social health and fabric of our communities. As a charity, the YMCA offers a variety of programs responding to the needs of the community, including education and training, employment and immigrant services, family and youth services, health and fitness programs, child care, and camps. The breadth of our programs, and the diversity of the communities we serve, is the basis of our new Sweat For Good campaign: when you break a sweat with us, you’re showing your support for all of these programs that give everyone their chance to shine. Serving the population of the GTA, Durham, Peel, York, Halton Region and Dufferin County, the YMCA connected with more than 557,000 people across 438 locations last year.
GUINNESS WORLD RECORDS™ (GWR) is the global authority on record-breaking achievement. First published in 1955, the iconic annual GWR books have sold over 138 million copies in over 20 languages and in more than 100 countries. Additionally, the Guinness World Records: Gamer’s Edition, first published in 2007, has sold more than 5 million copies to date.
GWR’s worldwide television programmes reach over 750 million viewers annually and more than one million people subscribe to the GWR YouTube channel, which enjoys more than 300 million views per year. The GWR website receives 21 million visitors annually, and they have over 12 million fans on Facebook.
The GWR commercial sales division provides bespoke consultancy services for some of the world’s top brands and agencies to help place record breaking at the heart of their marketing campaigns, employee-engagement programmes, and live and experiential events.
INTRODUCING THE TRAIN IT RIGHT
8 WEEK CHALLENGE!
THIS CHALLENGE IS BEGINNING JANUARY 1st, 2018
You are officially the first to hear about my new 8 week Challenge!
What better way to start off the New Year then with a new routine on the way to a new you!
Who is this program for? Non competition prep clients that are looking for a lifestyle change, new routine and an individualized program that they can do on their own, any time, any where.
What do you get? 2-Week training Split that will be updated every 2 weeks when you check in with me via email, weekly calendar overview of program, designated sets & reps for each exercise, individualized nutrition plan, individualized cardio, and access to the Train It Right private client Facebook page.
To sign up simply email me at: alicia@trainitright.com with Subject line: 8 week challenge
or www.trainitright.com/contact
Do You Workout When You Are Sick? - The Answer May Surprise You
YES and NO!
If you are even questioning it then YES...if youre feeling so/so then yes but dont push yourself. Go and do what feels right and take more rest if you need to between sets and exercises.
If you are ridiculously ill then NO. Do not go to the gym.
Take a day or two completely off the gym. Regardless of your training schedule, if your body is telling you it can’t keep up, STOP! Catch up on your sleep, keep getting all your meals in and let your neurological and muscular system regenerate. The world won’t end if you miss the gym for a day. <- This will not set you back. Just stay on point with your diet! Your body will thank you for the rest.
Book a massage. Deep tissue massage can help increase blood flow, speed recovery and release built up tension from overused muscles. Walking around with muscles loaded with tension is only adding to the stress and strain on your body.
Natural Immune System Boosters
I’m also big on supplementing with natural immune system boosters at the first sign of a cold. Here are some of my favorites:
Glutamine – 10-20 g twice per day
Phosphatidyl Serine – 600 mg/day , two doses
Magnesium – 400-1000 mg/day
Anti-oxidant cocktails – ala, selenium, coenzyme q10, vit c, NAC
Zinc – 50 mg/day
HMB – 3 grams/day
I’ve also put together a little concoction you can try out …
Immune Boost Shot
Take 2-3 x day at the first sign of a cold.
-1/4 cup fresh, pure orange juice
-7-10 pure oil of oregano drops
-5 pure ginger drops or powdered, concentrated ginger
-1 teaspoon turmeric
-dash of cayenne pepper
-1/2 fresh lemon
-1 tbsp raw, unpasteurized honey (optional)
I prefer to mix all ingredients together and take as a shot, cold. Some would say it’s not the greatest tasting creation, but it works!
Suggest getting ingredients at a health food store such as healthy planet, planet organic or whole foods.
Then have…
Zinc – 50 mg
Vitamin C – 1500 mg
Other options to add or substitute:
-1 tbsp apple cider vinegar
-10 g glutamine
Hey Guys!
This prep I have been focusing more on my mental state and stress control. A LOOOOOOONG time ago MUSE sent me a headband. What is muse?
Muse: the brain sensing headband is a brain fitness tool that measures brain signals much like a heart rate monitor senses your heartbeat.
Muse’s 7 finely calibrated sensors – 2 on the forehead, 2 behind the ears plus 3 reference sensors – detect and measure the activity of your brain.
Muse is the first tool in the world that can give you accurate, real-time feedback on what’s happening in your brain while you meditate.
It provides motivational challenges and rewards to encourage you to build a regular practice.
Anyway I love it and it makes it easy for me to meditate when before I couldn't even concentrate at all.
I wanted to let you know about a sale they are having that ends tonight:
If you buy 1, 3, or 6 Muses for your practice, you'll receive 1, 3, or 6 months free of Muse Connect.
When we turn our clocks back an hour on Sunday, November 5, Canadians get an extra hour of sleep in the morning and a lot less light in the evenings. It's more important than ever to find time for regular exercise, and the week after the time change is a good time to get started.
According to Abby Johnson, team training specialist with GoodLife Fitness, exercise offers many benefits when it comes to adjusting to time changes, sleep interruptions and colder, darker days.
Exercise can:
Reset circadian rhythms – The switch out of Daylight Savings time can interrupt your sleep patterns for up to a week. Exercising at the same time each day can help you get your sleep back on track after the time change
Improve mood – With fewer daylight hours, many Canadians feel their energy and mood decline. In fact, as many as 15 percent of Canadians will suffer from seasonal affective disorder (a form of depression) in their lives. Regular exercise causes your brain to release feel-good hormones that can help regulate and improve mood.
Boost energy – More darkness, colder temperatures, and sleep disruption can leave us feeling distracted and lazy. It’s tempting to stay indoors and watch TV, eat and drink more and be less active. But physical activity increases heart rate, circulation, and mental focus. Regular workouts will leave you feeling energetic, stronger and more focused.
Johnson suggests connecting with a personal trainer or other fitness experts to brainstorm ways to use the fall time change to kick-start your winter health. Here are some ideas.
Use the extra hour to work out. This may be the only time in the year you wake up BEFORE the alarm. Channel the time change to build in some exercise. Commit to exercising in the morning for one week and see if it becomes a habit. Also, it will be light for the first few weeks, and easier to get to the gym or out for a run.
Don’t be deterred by darkness. Increase your exposure to bright light and physical activity during the day until late afternoon/early evening to help compensate for the overall reduction of daylight hours. Take advantage of morning and lunchtime to go for a run, bike to work, or get your co-workers together for a lunchtime walk to enjoy more sunshine and fresh air. During winter months, remember to take a vitamin D supplement.
Change your body and your outlook. Change your posture by pushing your shoulders up and back, take deeper breaths, look ahead. Keep moving, whether it’s walking to work, jogging in the morning, taking the stairs or playing outside with your kids.
Stay hydrated and choose healthy foods. Avoid caffeinated beverages, since too much caffeine can further disrupt your natural sleep rhythm.
Fit in full-body fitness moves. Exercises that use various parts of your body can kick-start your metabolism and give you more energy. Here are some examples of full-body moves to boost energy:
Superman: Lie face down and extend arms and legs. Flutter-kick legs up and down, simultaneously reaching arms toward feet, then back overhead. That’s one rep. Do 2 or 3 sets of 10.
Goblet squat with a press: Hold a hand weight vertically; lower hips, bringing elbows inside knees. Return to standing and press arms overhead. That's 1 rep. Alternate sides with each rep. Do 2 or 3 sets of 10.
Single leg deadlift: Hinge at the hips, lowering torso as right leg lifts. Working balance, try to touch fingertips to the floor, then come back to start. That's 1 rep. Do 2 or 3 sets of 10 on each side.
We can connect you with a personal trainer in your area who can discuss the best way to tackle the time change with exercise, as well as show some quick energy boosting workouts to tone your body, engage your heart and make you more alert. Please let me know if you’d like to book an interview.
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
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.
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