Spring break is fast approaching and summer is only a few months away. That means it’s time to up your workout intensity and get that body that you’ve always wanted. Whether you’re at the beginner, intermediate, or advanced level, Alicia Bell, personal trainer based in Toronto, has three moves to help you get a firm tight,toned Butt.
3 x15 each leg (add ankle weights for more of a challenge
- extend leg straight and squeeze your butt to raise the leg while keeping your back straight and core tight
3 x15 each leg (add ankle weights for more of a challenge
- Kick leg up into the air, heel first, squeeze your butt to raise the leg while keeping your back straight and core tight
3 x15 each leg (add ankle weights for more of a challenge
- Use a different angle to target more of the butt
- extend leg straight while on your elbows, squeeze your butt to raise the leg while keeping your back straight
“It takes 4 weeks for you to notice a change in your body, 8 weeks for your family and friends to notice, and 12 weeks for the rest of the world.” So keep working hard and the results will pay off.
Follow Alicia on Twitter or check out her website for more exercise moves and healthy living tips.
What Are The Best Foods For Digestion?
Do you suffer from indigestion, heart burn, bloating or gas? You are not alone. According to Yahoo around 70 million of American’s suffer from different types of digestive problems each year.
It is important to your overall health to maintain a healthy digestive system. GESA reports that “Although the digestive system can withstand a lot of stress (from the foods you eat to emotional stresses), it can only do so for a limited period. Over time, the negative effects will accumulate and create health problems in the long-term.” Therefore you should watch your diet and take preventative measures to limit the risk of problematic situations occurring.
Although the best way to diagnose and take care of digestive problems is to promptly report any that appear to your doctor, research on nutrition has found that certain foods effect your digestion positively than others. According to Inside Fitness some of these foods include the following five:
Apples: This tasty fruit has a magic combination of both soluble and insoluble fibre helps you eat and digest quickly and easily.
Tumeric: Has been known to help with inflammation which can help smooth out the digestion process as your food travels through your system.
Almonds: These little nuts are filled with digestion enhancing fibre and calcium which also supports many functions in the body.
Peppermint Tea: Is known to calm the stomach muscles and improve the flow of your bile. Try to refrain from the use sweetener or milk.
Coconut Oil: This natural oil is made up of medium chain fatty acids that can help with digestion. You can take it as a supplement, cook with it, add it to smoothies or even use it as a replacement for butter.
For more tips on fitness and healthy eating check out
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.
Yoga Pants Prank - This Is Hilarious
Feeling A Little Dark - February Fitness Fashion Picks - Train It Right
I was feeling a little dark today, and hungry haha so here are my fitness fashion picks for February. I love the YSL kicks! And I love food!
Which one is your favourite!?!
For Better Fitness Success, Stop Using the Word "Mistake"
This article was sent to me by my good friend and photographer Ajani Charles. I thought that I would share it with you. Stop using the word "mistake." Let me know what you think of the article. I thought that it was a great read. Which is why I chose to share it with you. All humans make mistakes. And while they're completely natural, the word implies a dead end of sorts, rather than a learning opportunity that will make you better at life.
Snoop and His Son - Football - Family @snoopdog - Train It Right
Snoop's son is a football player. Cordell is a talent on the field and his family supports. Check out this clip from ESPN.
What do you think? How close are you with your family? Do they support you at your games? Tournaments? Events? Comment below.
My New Monster iSport Wireless Headphones from @bestbuycanada @monster_canada - Train It Right
I have been needed a new pair of headphones for working out for quite some time. When I saw the Monster Isport headphones on the bestbuy website I knew that they would be great for me! They were wireless, which meant that there was no cord to get in the way when I was lifting, running, jumping or just commuting. My life is so hectic and I am always on the go so these would be perfect for working out and my life in general.
They arrived quickly and I soon put them to work! First of all I was so impressed by the sound quality. I have had a lot of different head phones over the past years but these are by far the BEST SOUNDING headphones that I have ever had for working out! Secondly they did not fall off during my high intensity workouts or even when I was doing cardio! I never had to adjust them and obviously there were no cords in the way. I also was particularly impressed how quick they pair to my devices and I like the option of being able to switch songs right on the headset. I literally never have to touch my iPod or phone once they are paired to change a song. According to the site they are good for up to 10m paired but I am sure that I have gone further from my iPod and they have still worked! Also the charge lasts forever. It's been a week and I still haven't had to recharge them. Im sure the time is coming soon. They are suppose to last up to 30 hours of continuous play.
Although the headphones are great. You all know that my favourite colour is pink! I wish that they came in pink then I would be the happiest girl in the world. The green is growing on me. I like that it is bright. It's still taking some getting use to having something in this colour.
More details on the headphones:
Overview
Break a sweat with the Monster Bluetooth iSport headphones. Get classic Monster sound with booming bass and crystal clear ranges delivered through powerful 40mm drivers, on a wireless design that lets you run, skip, jump and play for over 30 hours without getting tangled in cords or dead batteries.
BurnThis Mobile App - Community - Photo Sharing - @burnthis
Hey Everyone! I just wanted to let you know that I am now a member of the BurnThis Community. I am also an ambassador! That's right! You can create and share fitness photos with the app on your smart phone. This app isn't specifically for for personal trainers, fitness instructors or fitness lovers, but it is for everyone. You can be motivated by like minded people who all love fitness and want to be the best that they can be. You can also check out the blog here: http://sweat.burnthis.com where they share awesome recipes, workout tips and fitness related articles!
As a BurnThis Ambassador I am actively involved int he community and I am also currently running a challenge. The #trainitright Challenge. Make sure that you download the app. Once it is downloaded hit the challenge button and pick the #trainitright Challenge. Post a photo of a workout that you are particularly proud of, a fitness quote, or an image that drives you to accomplish your fitness goals. Make sure to use the hashtag #trainitright and you could win a whole months supply of Quest Bars! Each post counts as a separate chance to win! The winner will be announced February 2nd 2015. If you don't know about Quest Bars they are a healthy way to have a snack, high in protein and they taste great!
So go check out the blog and also download the app! You can download it directly here: bit.ly/burnthis_socialfitnessapp It will keep you motivated and on track. I hope you meet some great new fitness friends that will help you along your journey! #trainitright
Luce On king - promoting non-GMO, hormone and antibiotic free foods - @luceonking - Train It Right
Recently I had a great business meeting with like minded people at this awesome restaurant on King West in the heart of downtown Toronto. The are known as an Italian restaurant but what is unique is that they promote non-GMO, hormone fee and antibiotic free foods! What other Italian restaurant does that?!?! They also have some gluten free items on the menu too. The service was great and they had very knowledgable staff. I was very impressed so I wanted to share with you all! My favourite items were the pan friend cauliflower and the dates. MMMMM! So good! I suggest you head down to King Street and give this restaurant a try!
Luce Restaurant is an Italian Tapas Eatery just steps away from Bathurst, on King West. This hidden gem is known to have the BEST pizza in the city, including gluten free! A mom and pop shop with a health flare, serving their famous tapas menu promoting non-GMO, hormone and antibiotic free foods. Not your typical Italian eatery with a Renaissance Night every last Wednesday of the month. A must try, especially with their weekly specials. @luceonking 647-748-5464
The following are photos of all the items that they served us during our meeting. Don't they all look amazing!?
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