Transformation Contest - Get Amazing Results + Win Some $$$

All costs are in CAD$

Make sure to ask for me as your coach!

You can contact me directly here or email the address on the poster and request me as your coach!

We've almost completed the glorious month of January and the big question is, 'How close are you to reaching your goals?' Did you fall off? Are you going strong? Are you discouraged at the progress or lack there of that you've made?

Well we all need encouragement and motivation to keep going, it's not always easy. Here are 5 things you should remind yourself of to keep going...

1.) Rome wasn't built in a day

Yes we've all heard it, we may have even said it a few times, but sometimes, we have to truly think about the meaning behind that saying. Always remember that anything and everything worth having takes time. Overnight successes are far and in between, though they can happen, in the world of fitness and health, it definitely doesn't happen over night. So keep going...

2.) It takes 21 days to start or change a habit... or so they say

Though some scientist say its true, who really knows if it is, as everyone is different. But one thing that we can all agree on is that breaking or making habits take time. Continue to remind yourself of that and just keep going. If you happen to fall, get right back up, but TRY to do something for 21 days straight and see where it gets you, it might get you to the point you need to make your new goal apart of your life.

3.) Beyonce' Wouldn't Quit

Maybe Beyonce isn't your favorite singer or person in the world, but you do have a favorite person or celebrity that you like. Do you think they got to whatever place they are in life and reached ultimate success by giving up? No, they didn't. So! keep going.

4.) Focus is everything

There are so many things that need our attention, but you can never forget that if you never focus on you or the things you want, you'll never be of real service to anyone else. So focus on your goal, see it, dream it, visualize it, and watch how fast you reach your goals. You'll be back in the gym, eating clean or whatever you're trying to do, in no time.

5.) Schedule time to make it happen

Life happens. To each and every one of us. Everyone needs something from us and there isn't unlimited time in the day. So with that being said, make sure you're scheduling to do what you truly want to do. Would you move, change or cancel your appointment with a person that could literally change your life and give you every single thing you want? You would be insane if you would. Well remember that you actually know and have contact with a person that can literally change your life and give you every single thing you want... YOURSELF! So don't move or change your appointments with yourself to help you reach your goal, whether that be working out, meal prepping, or whatever you're seeking to do to reach your goals.

Five Pro Athletes to Follow on Social Media Who Will Motivate You to Get Healthy

Social media has given fans a chance to feel closer than ever before to the athletes that they love to cheer for. No matter your favorite sport, you will find the following athletes' pages inspirational and interesting as you strive to live a healthier life this year.

J.J. Watt

The defensive end for the Houston Texans has gotten a lot of attention for his Twitter account and the information that he loves to post about his workouts. While there is no doubt that Watt is always out there getting his swell on, some are getting tired of all of the pics that Watt loves to put online whenever he is getting work in. Whether you love him or hate him, there is no doubt that J.J. will be in the gym getting his in. If you follow him, you will have one pro athlete on your Twitter feed who will always be challenging you to get better.

Annie Thorisdottir

This relatively unknown athlete is the queen of the motivational quote, and crossfit fans will find themselves going to her Twitter, Facebook, or Instagram accounts whenever they are feeling a little down in the dumps. In addition to posting about her workouts and all of the things that she is trying to do to stay on top of her game, you can read about her career from various sites on the Web.

The Rock

“The People’s Champ” is probably one of the most popular people on the planet. His Instagram is a must follow, as he plays as a fitness model/inspirational role model/movie star/ just a straight up awesome dude. Just take a look at any of Dwayne Johnson’s social media accounts if you need someone to pump you up, laugh, or just feel good about life.

Chris Bosh

Fans who follow Bosh will quickly discover that he is a chef masquerading in a basketball player's body. Bosh loves to cook, and he frequently posts pictures of dishes that he creates from scratch to fuel his NBA body. Whether or not you are a fan of basketball, all athletes can benefit from a well-balanced diet that gives you the nutrients that you need to perform on the court or on the field. In addition to being a great cook, Bosh also has an amazing physique that should inspire you to get into the gym to do one more set of abs.

Bryce Harper

Bryce Harper is one of the most entertaining social media follows on this list, and he will help you focus on keeping a positive mental outlook while you are trying to live a healthier life. In addition to posting about his workouts and play on the field, Harper finds ways to let you know about the relaxing things that he does off of the field. This balance is key for athletes who are looking to live a well-balanced life. Work hard, play hard seems to be his official model.

Hey Guys and Gals!

What's the point of having a blog if it doesn't get a little personal every now and then. As some of you who follow me regularly you know that I am now prepping for OPA provincials. I am a figure athlete.

Prep is tough. Motivation is key. Seeing the positive comments and having you guys behind me and my boyfriend/Coach keeps me going. I want to show you guys that if you say you are going to do something you can do it! It helps keep me accountable and I know a lot of you are embarking on your own fitness journey in 2017 so I hope that I can inspire you! If you need help I do online training so email me alicia@trainitright.com for more information and we can discuss how I can help you!

If you haven't been following my vlogs go and subscribe now: www.youtube.com/trainitright it will give you an awesome look into my life at an even more personalable level. I share some of my prep friendly recipes, grocery shopping, workouts and much more. Life as a competitor, athlete, model and trainer is not as easy and glamorous as it looks on instagram so I want to give you a real look into my life and prep.

Although 20 weeks sounds like a long time away its not. The days go by so fast. The workouts are tough (for me anyway) but I love them. Each and every prep mentally has gotten easier for me so far so I am hoping this will be my best yet. Ive been implementing positive self talk, graphing progress and even using meditation. Prep is just as much mental as it is physical and nutrition is key. I have a few meetings this month so Im hoping to share with you guys some key things on the nutrition aspect soon.

Another hard part for me on some days not all is getting in all of my water. I got a jug from Popeyes to help me with that. If I drink two of them in a day thats my full 4L aka Gallon.

My biggest goal for this prep is to have my legs come in more and show some amazing definition. Its hard as a woman because of estrogen. Also I tend to do loads of cardio because of my track background my body is a bit stubborn so I get a lot of water being held there! My boyfriend/coach has implemented some great strategies in my program to combat that and I can't wait to see how we can improve on this sculpture!

Let me know anything that you guys want to read about/see etc! If you have any Questions or comments leave them below and maybe ill do a Q&A blog and video!

Get fit with your partner/soul mate/swole mate/boyfriend/girfriend and sign up! We start January 15th!

Email me: alicia@trainitright.com for registration info and forms!

ARE YOU RESPONSIBLE FOR YOUR OWN WRINKLES AND LINES? READ ON AND FIND OUT

www.zannisplasticsurgery.com

Many aspects of facial and body aging are inevitable and a fact of life. However, there are daily habits, motions and actions that we do that unnecessarily accelerate the aging process. While we are very fortunate to have so many non invasive advances in plastic surgery, many of them would not be necessary at younger ages if we negated some of the behaviors that cause wrinkles to appear prematurely. Dr. John Zannis is a New Bern, North Carolina board Certified Plastic Surgeon who breaks down some of these “off limits” behaviors.

Tanning Beds

Despite skin cancer warning labels and common sense, 45 percent of young women surveyed in a February 2014 study revealed they still use tanning beds. Here’s your wakeup call: Tanning beds blast you with 12- to 15-times more ultraviolet radiation than the sun, which means you’re that much more likely to get wrinkles, dark spots, thick leathery skin and cancer. And that cancer could be the deadly kind: Melanoma is one of the most common cancers diagnosed among young women, with more than 32,000 women expected to be diagnosed in the coming years.

Alcohol

Alcohol is a natural diuretic, so the more you drink, the more dehydrated you become. Dr. Zannis states that, “besides sapping the natural moisture from your skin, excessive alcohol also triggers rosacea outbreaks and exacerbates fine lines, acne, and wrinkles, all of which instantly make you look older. You don't have to swear off the bottle altogether, but by drinking less, your liver doesn't have to work as hard to flush out toxins and impurities from your body, and when it works more efficiently, you'll see the results in your skin.”

Smoking

It’s certainly no secret that smoking is bad for your health. But did you know it’s bad for your looks, too? Dr. Zannis says that, “studies show that in addition to shortening your life by increasing your risk for heart and lung disease, smoking can activate enzymes that break down the elasticity of your skin. Even if you’re a closet smoker, the fine wrinkles and pallor that cigarettes cause can give you away — just one more reason to snuff out those smokes.”

You sleep with your face in the pillow

Sleeping on your stomach or on your side with your face smashed into the pillow can create wrinkles and accelerate aging. "The connective tissue and collagen in your face becomes weaker and less supportive with age," says Dr. Zannis. "So when you sleep on the same side of your face night after night, your skin won't smooth out or spring back as quickly as it did when you were young." Those crease lines from your pillow can become permanent. Sleep on your back or invest in a satin pillowcase to keep skin smooth.

Cleaning facial skin too thoroughly.

After a long day, you want to get all the dirt, grease, and grime out of your pores by any means necessary, but this is a mistake that could cost your skin its youthful suppleness and glow. "When people use harsh soap in order to get a squeaky clean feel, they strip their skin of its natural oils and accentuate fine lines," says Dr. Zannis. Stick to a gentle cleanser and don't scrub, your skin will thank you later.

Aggressively removing your eye makeup.

Taking off your makeup at night is important, but you should do it gently. The last thing you want to do is rub, tug, or scrap the skin around your eyes to get that last little bit of mascara off. "You can cause broken blood vessels and puffiness," warns Dr. Zannis.

Sipping Through A Straw

“Yes, repeated straw drinking causes people to purse their lips and can create wrinkles from the repetitive muscle motion,” says Dr. Zannis. He adds, “Much like repeated frowning causes wrinkles on the upper face.”

Meet Dr. John Zannis - New Bern, NC Plastic Surgeon

www.Zannisplasticsurgery.com

Dr. Zannis is board certified by the American Board of Plastic Surgery. He was born in Cincinnati, Ohio and studied Human Biology and Studio Art at Stanford University prior to entering Medical School. He obtained his Doctor of Medicine degree (M.D.) from the University of Cincinnati College Of Medicine.

After medical school, Dr. Zannis received his formal training in General Surgery and Plastic and Reconstructive Surgery at Wake Forest University in Winston-Salem, North Carolina under the guidance of world-renowned plastic surgeon Dr. Louis Argenta. During this time, he performed over 5,000 surgical procedures and covered all aspects of plastic surgery including cosmetic surgery of the face and body, complex reconstructive procedures of face and body, cleft lip and palate surgery, hand surgery, facial and jaw fracture repair, and reconstruction following massive weight loss. He has given numerous national academic presentations and keeps abreast of the latest technologies in Plastic Surgery at symposia across the country.

His studies in art and art history in Florence, Italy cultivated a passion for the Renaissance and geniuses of that time such as Leonardo DaVinci. Dr. Zannis instills artistry and perfectionism into his practice of surgery. His keen interest in procedures like rhinoplasty stem from their sculptural nature and the challenge they pose: “Rhinoplasty is considered one of the most difficult surgeries to master.

The slightest adjustment to the nose’s framework can have a significant effect. The true challenge is knowing what needs to be altered and improving the aesthetics, without changing the uniqueness and personality of someone’s face.”

Outside of medicine, Dr. Zannis enjoys spending time with his wife and three children. He has a passion for travel, languages, painting, and guitars. “When I’m not operating or spending time with my family, I retreat to my workshop.”

HelloFresh Canada expands nationwide

HelloFresh Canada is now delivering its healthy and convenient meal kits from coast to coast, to help all Canadians answer that age-old question: “What’s for dinner?”

“The entire team is proud of the progress we’ve made in just six months since our launch. We’ve received overwhelmingly positive feedback from our current customers in Ontario, and we’re certain people across the country will soon see the benefits of our meal kits,” said Ian Brooks, Managing Director, HelloFresh Canada. “This expansion reinforces our mission to provide nutritious, tasty meals to Canadians.”

HelloFresh’s unique culinary experience streamlines meal preparation by sending at-home cooks inspirational recipes and pre-measured, pre-chopped ingredients to make meals from scratch in 30 minutes or less. HelloFresh takes care of the meal planning, shopping, measuring, and delivery, leaving time for the fun parts: cooking and eating!

The service is simple – customers visit HelloFresh.ca, or download the app on Android or iOS. From there they choose their subscription option (Pronto Plan or Family Plan), and select their meals for the upcoming week. Meals are delivered weekly on Tuesdays and Wednesdays directly to customers’ doorsteps, packed in state-of-the-art boxes to ensure each delivery arrives fresh.

Recipes are developed in the HelloFresh test kitchen by an in-house culinary team headed by Irene Ngo. The meal kits contain seasonal ingredients, along with step-by-step recipes and nutritional information.

“We love sharing the joy of cooking every day in a way that is approachable and rewarding. We believe that healthy eating patterns start in the home, and our kits get Canadians started with easy and delicious recipes, and high-quality ingredients,” said Ngo. “Our recipes explore new flavours and deliver crowd favourites, and get people on the path to healthy eating.”

The globally renowned organization first launched in Ontario, in June 2016, and will now reach nine provinces, excluding Quebec. The company continues to adapt its services to meet the ever-growing demand for “cook from scratch” meals. Subscribers globally are rediscovering the joy of food with HelloFresh by preparing healthy, tasty meals they can be proud to place on the dinner table. Canadian meal kits start at just $10.85 per plate. Visit HelloFresh.ca for all the available options.

Twitter: @HelloFreshCA

Facebook: Facebook.com/HelloFresh

Instagram: @HelloFreshCA

#HelloFreshLife

About HelloFresh

HelloFresh currently operates in the USA, the United Kingdom, Germany, the Netherlands, Belgium, Australia, Austria, Switzerland, and Canada. HelloFresh delivered 22.1 million meals in the 3-month period up to 30 September 2016, to about 850,000 subscribers. HelloFresh was founded in November 2011, and is based in Berlin.

Additional offices are located in New York, London, Amsterdam, Zurich, Sydney, and Toronto. Current investors include Baillie Gifford, Insight Venture Partners, Phenomen Ventures, Rocket Internet, and Vorwerk Direct Selling Ventures.

SPOTS LIMITED! SIGN UP NOW! PROGRAM STARTS MONDAY!

alicia@trainitright.com

launching-my-youtube-channel-subscribe-now-%e2%80%a8www-youtube-com_trainitright