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!

Thank you to the folks over at BODYARMOR for providing me and my athletes with some cases of their product a few months back. Its delicious! If you are looking for a drink that has electrolytes, vitamins, coconut water, and is low in sodium gibe this stuff a go It has Vitamins A, C and E in it.

It is also used by top athletes like Andrew Luck, Rob Gronkowski, LeSean McCoy, James Harden, Mike Trout and Buster Posey. For additional Information check out their website.

This is a quick message those of you who have purchased or have inquired about the Groupon.

http://www.groupon.com/deals/train-it-right

The group on includes 2x per week

Wednesday 6:30pm-7:30pm

Saturday - 12pm - 1pm

Sessions will be taught either by Alicia Bell or Alysha Emerson

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!

Follow Alicia on Twitter

You need to show your loved one how much you care by putting in the effort to make the day unique by celebrating it in both a healthy and sexy way.

Play Together

According to Psychology Today "couples who sweat together stay together." Sign your partner and you up for a sexy dance class, a partners hot steamy yoga session or some fun partnered workouts with a trainer. Exercise increases testosterone in men and nothing is more exciting then seeing your partner work up a sweat. In addition to the release of hormones working out gets the blood pumping, heart racing and adds something fun and exciting to the relationship.

The Way To The Heart Is Through The Stomach

Both men and women love food. Impress your partner with some cooking skills in the kitchen. Make a romantic candlelit dinner for two at home. This is a great way for you to control what you are eating and how much. It also lets you show off your cooking abilities that your partner may not know about. Don't forget to serve a healthy sexy dessert.  Try serving strawberries and low fat whipping cream which could lead to burning some extra calories in the bedroom.

Burn Calories In The Bedroom

According to WomansDay "having sex burns 144+ calories per half hour." So get into the loving spirit and get close and intimate with your loved one. This has many health benefits and it provides your ability to boost your immune system, lower blood pressure and it also counts as exercise!

Go That extra mile to show your partner how much that you care by doing something unique thats healthy and good for the heart. Couples who are healthy and active have been shown to have happier, longer lasting relationships. When your body, mind and spirit are stimulated you will have a long and healthy relationship.

Follow Alicia Bell on Twitter or visit www.trainitright.com

Hey Guys!

I recently came across an awesome new product that is a kickstarted project. It was invented by a man named Eric and it is a massage track with balls. I think it's pretty cool and I could definitely use it for my clients and my athletes.

 www.massagetrack.com

Or

https://www.kickstarter.com/projects/ericjeffrey/massage-track-how-2-tennis-balls-can-change-your-l

What is it?

Massage Track offers patent pending tools for doing deep tissue massage, either guided by a therapist or for self-care after instruction. The Body Track and Neck Track are both designed to position massage balls bilaterally, for example targeting the paraspinals. The tools accommodate ordinary tennis balls, lacrosse balls or baseballs but can also be purchased with a specially designed massage ball set of varying hardnesses.

How is it used?

The massage track tools are designed to function using gravity for comfort and power. The user rolls the tissue structure on top of the massage balls applying body weight, similar to the way you would use a foam roller. It’s very helpful to have a physical therapist guide the user initially to explain pressures, hold times and trigger point release.

What are the features?

Both the Body Track and Neck Track are soft polyurethane and pliable to avoid injury and designed to offer variable positioning. The Body Track has four tracks with two different spacings so that massage balls can be positioned very close to each other, a finger width apart or with one or two empty tracks in between them.

The variable spacing makes the body track especially useful for working the back, gluteus and hips, but can be used for much more. The Neck Track has close tracks on the top and a wider position on the bottom (to allow for targeting of the side of the neck or the jaw). The Neck Track’s height allows the user to comfortably release the suboccipital muscles but also can be used to target the psoas, gluteus and upper hamstring area.

What makes these tools unique?

• ability to customize the pressure easily by changing massage balls
• great versatility created by a variety of ball spacing options
• dual angles of pressure created by the track wall support
• great simplicity

Do you think that this is a product that you would use? Let me know in the comments below.

http://www.gofundme.com/ap6ta4

Coaching is my passion. I want all of my athletes and clients to be the best that they can be. We are raising funds for a piece of equipment that would help my athletes reach their goals. Please donate to give these athletes an opportunity to train with equipment that the pro's use. Click HERE to donate.

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.

Last friday I was asked by a representative to visit from Hard Candy Fitness (Madonna's  new Toronto gym) to attend a special media event. This event included an afternoon at Cabana Poolbar with a guest. This experience was to include a sailboat ride from Harbour Square to the Cabana Poolbar.

I could not find a guest so I went on my own. Upon arrival to Harbour Square I was greeted by some very friendly Cabana representatives all dressed in white that escorted me to the sailboat. A hopped on with a few other attendees . Although it was slightly overcast it was beautiful on the water and it was wonderful to see the beautiful city of Toronto from a much different angle than I am use to. The sailboat staff was friendly and kindly spoke of the services that they offer.

When we arrived at Cabana we hopped off on the dock and were escorted into the VIP area and told we could sit at any of the cabanas. There was a dj playing vegas style dance music and I very large screen tv playing World Cup soccer. I sat down next to some wonderful ladies and another trainer whom I have known for years (it's always nice to go to events and see familiar faces). Shortly after arrival we were presented  menu full of drinks (alcoholic and non-alcoholic). The non-alcoholic beverages featured fresh pressed juice from a local company called ____. Food was served in abundance immediately from Oliver & Bonacini. There were sliders, fruits, shrimp, pizza, and even a cake of some sort. It was all very delicious.

There was also a performance from the dance team at Hard Candy Fitness. The two men and one woman dazzled the media attendees for a full dance routine. After the routine finished we went on a tour of the Cabana facility. Cabana has one of the best views of the Toronto waterfront. The tour was very thorough and complete with the newly renovated upstairs VIP area.

By this point the sun finally came out and we spent the rest of the afternoon snacking on the delicious food provided by Oliver & Bonacini and lounging by Cabana's warm salt water pool in the VIP area. The sail boat to take us back to Harbour Square left at 3:30pm promptly but Hard Candy made sure to give us a gift basket full of fitness goodies.

Thank you very much for the wonderful afternoon Hard Candy Fitness. For those of you interested or curious about the gym it is a stunning 42, 000 square foot club located in the heart of Toronto (382 Yonge St) and is the brands largest in North America and only club in Canada and the United States.