Celebrity Trainers Erin Oprea and Shawn Booth Bring Popular Workout Party to Canada along with Canadian Native Kaitlyn Bristowe

WHAT:  Celebrity trainer Erin Oprea (personal trainer to Carrie Underwood, Kelsea Ballerini and Jana Kramer) and "The Bachelorette's" Shawn Booth and Kaitlyn Bristowe are bringing CitySTRONG across the border to Canada!

Bristowe from The Bachelorette, will DJ the event spinning some of the hottest tracks to get the crowd excited and ready to workout.

A portion of CitySTRONG’s proceeds benefits CreatiVets, an organization that provides disabled veterans with the opportunity to use art, music and creative writing to address service-related traumas. Erin Oprea is a Marine who served two tours in Iraq.

WHERE: Fort York Garrison Common I 100 Garrison Road

WHEN:  August 26, 2017 at 11:00 AM

TICKETS:
 Register online at CITYSTRONG.com

General Admission - $51 (CAD)
VIP Tickets (Meet & Greet) - $97 (CAD)

How to Combat Ethnical Health Disadvantages When It Comes to Genetics

 

Friendship Together Bonding Unity Youth Culture Concept

Medical professionals have long been aware of the fact that people from different ethnic backgrounds carry different risk levels for some medical conditions. As such, it's important that steps be taken to compensate for the medical disadvantages that come with a patient's genetic makeup. Here are just some of the ways that you can proactively compensate for the risks that may affect you because of your ethnic background.

Know What You're Prone To

The first step in combating whatever ethnic medical disadvantages you may have is to know just what they are. Research the conditions that are associated with your ethnic background so that you have a complete picture of your own risk profile. You should also ask your doctor what you might be susceptible to as a result of your genetic makeup.

Take Optimal Care of Your Heart

Many conditions that are affected by ethnic background involve the heart and cardiovascular system. African Americans, for example, are extremely prone to high blood pressure. This condition, if left unchecked, can contribute to heart attacks and strokes. If you eat properly, exercise and have your heart checked regularly by a medical professional, you can greatly reduce genetically inherited risks and improve your chances of a long and healthy life.

Visit Your Dentist Regularly

As with heart disease, genetic traits play a key role in dental health throughout a person's lifetime. People from India, for example, have been shown to be more susceptible to periodontal disease than other populations. Visiting a dentist, like Jay A Hollander DDS, often can help to combat and prevent such serious dental health problems. Since tooth alignment and discoloration also have genetic components, a visit to a specialized cosmetic dentist can also help you to keep your teeth in optimal condition in spite of any genetic factors working against you.

Balance Your Overall Risk

Unfortunately, there's nothing you can do about the fact that your genetic makeup predisposes you toward some illnesses. What you can do, however, is eliminate lifestyle risks in order to offset that fact. For example, Asian Americans, who are extremely prone to osteoporosis, can change their diets to include more calcium. By adjusting your lifestyle to better fit your individual health needs, you can combat the increased risks posed by your ethnic background.

The key to combating medical disadvantages stemming from your genetics is to be proactive. The more you can do to mitigate your risks, the better off you will be. Always be sure to seek the advice of your doctor, as he or she will be able to give you personalized insights into the plan that is right for you.

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.

Getting Back to Exercise? Don't Be One of the 60% Who Hurts Themselves in the First Month

For good reason, health experts from across the country stress the importance of exercising regularly. Working out lowers your risk of disease and boosts your energy levels. If you have been inactive for a while, there are a few steps you must take before hitting the gym. However, 60 percent of those who start exercising again will get hurt within the first month. Here some key tips to avoid getting injured during your workout.

Obtain a Physical Examination

Never begin a fitness program without first consulting your doctor. Although vitals such as your blood pressure and heart rate can be checked at home, nothing beats being thoroughly examined by a trained physician. They will look for any underlying ailments and injuries. You can then exercise with an extra peace of mind.

Get the Proper Footwear

If you plan to start an exercise program, make sure that you buy the proper footwear. According to the Advanced Foot & Ankle Centers of Illinois, wearing the wrong type of shoes can contribute to a condition called plantar fasciitis. When dealing with this painful injury, expect to experience a great deal of discomfort in the heel and bottom of the foot. Your shoes should be designed for the specific type of activity. For example, it is definitely not a good idea to play basketball in shoes that were made for jogging.

Warm Up Your Body Before Stretching

Stretching is definitely a great way to promote better flexibility. Nevertheless, it is not a good idea to stretch without performing a proper warm-up. Cold ligaments and tendons are like stiff rubber bands that may snap at any moment. Before attempting to stretch, you must first break a sweat. Doing a few jumping jacks and wall push-ups will quickly elevate your body temperature. Try to make your warm-up routine last for at least five minutes.

Start Slow

If you have been lying on the couch for a few months, don’t try to train like an Olympic athlete. You need to slowly ease back into working out. Give your body enough time to adjust to the increased activity. The best approach is to gradually raise the intensity of your workout.

Allow Your Body to Rest

While it is advisable to exercise often, you still need to get the proper rest. Recent studies have revealed the many dangers of over-exercising. An enormous amount of lactic acid can build up within your muscles, which can lead to swelling and fatigue. After enjoying a long workout session, take a day off.

Now that you know how to start your exercise regimen, now it’s time to take action. You don’t want an injury to ruin your progress.

Healing Tips: How to Defeat Body Pain & Get Active Again

When you experience chronic pain, it’s difficult to concentrate on anything else. If you’re experiencing pain, know that there are remedies to help you, many of them natural. Here’s a look at some of the causes of pain and the solutions:

Look for Healing Inflammation

Bodily inflammation can be caused by an injury, such as a bad fall or a car accident. However, it can also have its cause in the foods we eat. If you find that you are suddenly experiencing symptoms like joint pain, body aches, or even skin conditions, check your diet. You may be eating foods that cause inflammation.

Some common culprits are eggs, dairy, and meat, though those aren’t the only ones. If you experience a lot of unexplained pain, try eliminating certain foods. If you are sensitive to them and they cause you inflammation, your pain should go away once the inflammation is gone.

Know the Source of Pain

Many people only think of pain as local. For example, if you have ankle instability or plantar fasciitis, you know you have a foot problem. However, did you know that your back pain could be caused by a problem with your feet? Numerous pain issues actually have a different source than the actual site of pain (Your foot and back pain are only one example). If you have a pesky and persistent pain, visit a specialist like Advanced Foot & Ankle Centers of Illinois (or other type of specialist) to have your pain’s mystery source rooted out.

Try Vitamin C

Vitamin C is not only good for you, but it also has some healing properties beyond helping you to get well after a cold. Vitamin C helps reduce inflammation. It’s also a natural pain killer in higher doses. Vitamin C is just one component.

Start Moving

Sometimes, the best anecdote for pain is movement, but when you’re in pain, the last thing you want to do is move. When you are faced with this sort of dilemma, opt for gentle exercises like water sports or even yoga. Prevention recommends poses like the cobra or the butterfly to help deal with pain. These are just some examples of specific movements you can do to alleviate pain.

Fighting off pain sometimes means taking something to alleviate pain in the moment, like a pain killer. At other times, it’s best to take a look at the habits in your life that may be causing you pain. Try one of these pain relievers today for a more pain-free life.

Advanced Beach Body Workout

The term “Beach Body” has widely escalated throughout all social media channels, TV ads and magazines lately. As a personal trainer, I advise my clients to keep track of their fitness and nutrition habits throughout the whole year, but if you find yourself in the situation where you want to look your best in a short period of time, e.g. the summer season, this article is for you.

Here I will cover the most frequent questions related to the beach body and its goals: what is it, where to start and how to achieve it.

 

Let’s get started.

What is a ‘Beach Body’?

The definition of ‘Beach Body’ is quite complex as for each individual it probably means a totally different thing.

 

For those who struggle with a few or more additional kilos, a beach body might be achieved if they just lose a couple of kg and manage to fit into a smaller size than usual. For others, who might already be very fit and quite slim, losing body mass is not really needed - they would only have to reduce their body fat around 10-12%.

When it comes to guys we find that there usually are two types of beach bodies they’d like to achieve: the ones who want to lose their ‘beer belly’ and the ones who want to develop a six pack they can show off at the beach.

 

Easy to see only you can define the term “beach body” and what it means to you.

Achieving the Beach Body: Where Do I started?

You’ll need to get started by evaluating your current physical state and defining realistic short term goals.

 

First of all, you should analyse your nutrition and physical activity habits. The Internet can help you here in many of these areas, although, for complete beginners, I advise to book a consultation with a personal trainer and get started at least with a few personal training sessions as and when possible. A nutritionist is also advisable.

 

In my opinion, magazines and the Internet are full of unreliable information which might harm you instead of helping you out. Having a proper, qualified trainer around you answering all of your questions as well as providing you with all the necessary information will make your beach body goals easily achievable! A personal trainer or nutritionist will clarify where to start and what to do.

How Long Does it Take to Achieve a ‘Beach Body’?

Once again, this highly depends on each individual and his/her expectations. In general it would take around 12 weeks to see visible changes in your body.

 

I can promise you that in that amount of time you’ll feel your energy levels increase and your mood improve. Overall the body will tone much faster!

Let’s Talk Training

No matter what the beach body goal that you’re trying to achieve is (six pack, enhanced muscle mass or a slimmed down physique), as a female personal trainer I mostly recommend compound moves.

 

Compound moves are exercises that train several muscle groups at once: squats, lunges, leg press, pull ups, push ups, etc.

 

Also, these moves play an important role in improving insulin sensitivity to a greater degree. By using up the supply of glycogen stores in the various muscles, compound moves allow your body to keep the insulin levels steady for the rest of the day and as well as allowing the mobilization of fatty acid.

 

What is more, compound exercises positively affect the hormonal response that is beneficial in building muscle mass and/or burning fat. Production of testosterone and growth hormone can be triggered by an intense set of squats as well.

 

Another training style that brings phenomenal results and helps to get in shape miraculously (especially if you are trying to lose weight), is HIIT (High Intensity Interval Training). These training styles are exactly what I would advise you to concentrate on while preparing your body for the beach – combination of compound moves and HIIT would be the best way to get your body in shape in the shortest period of time.

 

HIIT has many benefits for improving your body composition and helping to prepare your body for the beach season. First, it takes only about 15 minutes a day to achieve visible results in a short period of time. Second, with HIIT training, you will not lose muscle, only fat. Third, HIIT will help you strengthen your heart and increase your metabolism. Last, but not least, you can do it anywhere and no equipment is needed.

 

Doesn’t it sound just great?

Let’s Talk Nutrition

What are the basics of eating well? Eating 4-5 protein based meals, including a good amount of fruit and vegetables in your diet? Not so simple.

 

Everything, once again, depends on your body transformation goals: if you want to reduce your body fat percentage to a certain amount and see some serious definition, keeping the principles stated above would simply not suffice.

 

Counting your macronutrient intake is the key in achieving your goals. This does not mean that you will need to be weighing every meal you prepare, but knowing the essentials is definitely important.

 

You can get started by calculating you Basal Metabolic Rate (BMR) to see how many calories you burn while resting (you can calculate your BMR here: https://www.bodybuilding.com/fun/bmr_calculator.htm).

 

One of the most important principles of healthy eating for the goal of reducing body fat percentage is taking protein with each meal with lots and lots of vegetables. Try not to get obsessed with counting calories, better think about portions and healthy snacking options.

 

Also, getting rid of refined sugars and ready meals (including soups), would be essential.

Workout

The following workout is suitable for all fitness levels. Although, for advanced trainees, some additional guidelines might be given. The warm up part is essential before starting any workout. It prevents your body from soft tissue injuries and prepares the muscles for the effective workout!

 

Warm up

Start with active drills, such as jog or sprint on the spot. Continue with wide shoulder rolls, neck rolls/twist and end the warm up with a few burpees and star jumps.

 

Full Body Advanced Beach Body Workout

  • SQUATS

Beginners: start with your own body weight 3 sets x 20 reps.

Advanced: start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.

  • PRESS UPS

Beginners: 3 sets x 10 reps

Advanced: Use bench press. Start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.

  • BURPEES + SPRINT

3 sets of 10 reps.

Beginners: 10 sec sprint after every burpee.

Advanced: 20 sec sprint after every burpee.

  • WALKING LUNGES

3 sets of 26 reps.

Beginners: Body weight only.

Advanced: Use kettlebells for extra weight. Add 2-4 pumps on every lunge down or keep weights above your head to involve your back, shoulders and arms.

  • SHOULDER PRESS

Beginners: 3 sets of 10-15 reps, using challenging weights. In addition, barbell or dumbbells can be used.

Advanced: 5-6 drop sets plus additional 2 sets of super light weight pump half way. In addition, barbell or dumbbells can be used.

 

  • MOUNTAIN CLIMBERS

All levels: 3-6 sets maximum holds for climb.

  • HIIT

Choose your favourite machine or go outside:

  • Outdoor run or treadmill
  • Stationary bike or outdoor bike ride

Warm up: 2 min at moderate speed.

Workout: 15 sec as fast as you can + 15 sec rest (beginners can take 30 sec rest) x 5-10 times. Followed by 2 min moderate speed. You can repeat the workout twice or three times.

For advanced only (indoors): you can increase an incline for resting periods and decrease for sprints.

Rest: Appropriate rest is required for all trainees. Weight training anything between 30-90 sec.

Tempo: Emphasising negative eps (slow lowering).

 

Summing Up

The process of getting your beach body can be a little complex; achieving great results in a short period of time requires clear goal setting and the right execution plan.

 

From my professional experience, the most effective way to achieve a beach body is by having a qualified person (fitness instructor, nutritionist, etc.) next to you helping you out. At least try to have a chat with one before taking any actions.

 

Also, a balanced nutrition and the right choice of exercise play a key role in making this process as quick and easy as possible!

 

BIO BOX

Justina Triasovaite is a certified female personal trainer and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping transform people's lives.

 

 

SPIbelt - Keep All Of Your Personal Items On You While You Train - A Review

Now that the weather is breaking and a lot of us are planning to shift out workouts from outside to inside. But working out outside brings its challenges. One of the most inconvenient of them is not being able to carry everything that you need without a backpack or feeling and hearing your items like your keys, phone and maybe carbs flopping in your pockets. I know I also tend to worry about dropping something or something slipping out during my run. That's why I decided to look into SPIbelt and give it a try.

What drew me was the fact that I would be able to carry everything I needed without the stress or annoyance that usually comes a long with it. The SPIbelt had enough room in it to fit my keys, phone and money. I loved the way everything fit so snug and secure. I was able to try it out on a hike and it didn't disappoint! I liked it so much, that I carried it to the gym with me to help me keep up with everything and I really liked it.

We've all tried fanny packs but not only are hey not really cute, but I always have a problem with them riding up. I didn't have this problem at all with the SPIbelt.

If you're into being active outdoors, I would suggest the SPIbelt. You might even like it at the gym if you don't have access to a locker.

Try it out. I got mine from SPIbelt.com

6 Foods That Can Help Save Your Skin From Sun Damage

 

Just as an unhealthy diet can have a negative effect on your skin and health, a healthy diet high in antioxidant-rich foods can help protect your body, even from the sun. Since antioxidants help reduce inflammation and free radicals, loading your diet with them will go a long way against sunburn and skin damage as a result of UV rays. We connected with Dr. Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine for his list of foods that help prevent sun damage.

 

To be clear, Dr. Calapai is not saying you should completely replace using daily use of sunscreen with food, but what you eat can offer additional protection for your skin. So if you’re looking for some ingestible sun protection, add these six sun-friendly foods to your next shopping list.

 

  1. Berries & stone fruits

Strawberries, blueberries and cherries contain high levels of vitamin C, which can reduce free radical damage caused by exposure to UV radiation. Vitamin C also stimulates collagen production, important for skin’s youthful appearance. As a bonus, cherries contain melatonin, which protects skin from UV radiation and repairs sunburn damage.

 

  1. Leafy greens

If it’s green and it’s got leaves, chances are it’s good for sun protection. According to one study, spinach, kale and swiss chard can reduce the risk of squamous cell skin cancer by 50%. Broccoli is also a good choice: it’s full of sulphoraphane, an antioxidant that helps your cells protect themselves against UV radiation.

 

Fresh herbs like parsley, basil, sage and rosemary are also packed with free radical-fighting, skin-protecting antioxidants. Not sure where to start? Check out our guide to cruciferous vegetables.

 

  1. Red & orange produce

The antioxidant lycopene has been shown to protect the skin against sunburn and is at least twice as effective an antioxidant as betacarotene when it comes to blocking UV light. It also helps rid the body of free radicals. Chow down on tomatoes, papaya, guava, red bell peppers and pink grapefruit. Watermelon is an especially good choice: it contains 40% more lycopene than tomatoes.

 

  1. Micro-algae

Spirulna has been dubbed “the next great superfood,” and for good reason. This micro-algea, along with chlorella, contains the antioxidant astaxanthin, which has been shown to protect the skin and eyes against UV radiation. It also fights free radicals and inflammation to prevent sun damage by preventing UV-induced cell damage.

 

If micro-algea isn’t exactly your cup of tea, you can find this powerful antioxidant in shrimp and salmon.

 

  1. Chocolate

As long as it’s dark chocolate you’re eating, you’ll be ingesting plenty of flavanoids, which can improve your skin’s ability protect against sunburns and other UV-induced issues.

 

Research found that people who ate about one ounce of high-percentage dark chocolate every day for three months could withstand twice the amount of UVB rays before their skin started to turn red, compared to those who didn’t.

 

  1. Green & black tea

The myriad health benefits of tea are well known, but it’s nice to know that the cups you’re drinking can also help protect against sun damage. Green and black teas are packed with polyphenols that can help stop cancer development by limiting the blood supply to the cancerous area. Green tea can even help prevent non-melanoma skin cancer by enhancing DNA repair.

Did you know that it's Women's History Month in some parts of the world? In celebration of International Women's Day on March 8th, we at Train It Right thought it would be a  great idea to continue the celebration of women with an amazing, adrenal pumping, inspiring and celebratory workout playlist!!! Do yourself a favor and create a playlist on your favorite music subscription service (spotify, apple music, tidal, etc) with these songs and get your sweat on!!!

Diana Ross - I'm Coming Out
Beyonce - Run The World (Girls)
Lady Gaga - Born This Way
Jennifer Lopez - Let's Get Loud
Christina Aguilera - Fighter
Katy Perry - Roar
Chaka Kahn - I'm Every Woman
Madonna - Express Yourself
Destiny's Child - Independent Women, Pt 1
Adele - Rolling In The Deep
Shania Twain - Man! I Feel Like A Woman!
Aretha Franklin - Respect
Kelly Clarkston - Miss Independent
Alicia Keys - Girl On Fire
Taylor Swift - Shake It Off
No Doubt - Just A Girl
Fergie - Fergalicious
Andra Day - Rise Up

14 Weeks Out - Not Every Day Is Perfect

As you guys know I am in Prep for OPA provincials. I compete in figure competitions. My photos show a strong physique but it takes a lot to get there both mentally and physically.

Lately I have been feeling more stressed than ever with life things. I have a lot on my mind. So I wanted to sit down and write to all my competitor friends, fans and any one else who is interested about how everyday is not perfect. Especially on prep.

On prep you often times have good days and bad days (I mean really bad days). Days where you're tired, hungry, upset, stressed or maybe all of those at once. And then if you are a woman and its that time of the month things seem 1000x worse.

You can't let those bad days throw you off track. You can't let those bad days, slip ups, mistakes or things that are out of your control dictate the rest of your day, week, month or prep. You have to be better than them. You need to learn to move on, move past them and make the rest of whatever is left worth it. Give it your all. Your 110%.

Every prep is a learning experience. A chance to gain knowledge, learn, grow and figure out what works well for you. And if you are lucky you will have a support system. That one person, group of people or even your coach that will listen, understand and support. You need to have at least one person on your side, rooting for you, in your corner and who can empathize what you are going through. Let it out, vent, cry but do not keep those emotions inside. Thats when more stress and problems occur. This will lead to elevated cortisol, hinder your progress and ultimately hinder your prep.

Let go of the people or person who holds you back. The ones who aren't on your side or in your corner rooting for you. Prep is a time to be selfish, put yourself first and do whatever it takes to get you to your goal. Its ok to go through emotions. There is nothing wrong with you. It's a normal part of prep when you are pushing your body to the limit. You are not alone. I have been there and so have many other competitors.

You got this!