Hey Guys! I just saw on twitter that Bodybuilding.com has free shipping today with orders over $49.00 so I just wanted to share with you in case you need to order some supplements or workout gear! Happy Holidays! Train It Right!

Do you have someone on your holiday gift list that loves health and fitness? Not sure what to get them? Here is your solution. Well here are the Train It Right Top 10 gifts for the fitness enthusiast this holiday season. Happy Holidays! Train It Right!

1. Blue Tooth Winter Hat - http://bluetoothbeanies.com/collections/all

Many styles available and all equipped with wireless blue tooth for all of your outdoor fitness activities.

2. Omega8005  Juicer - http://www.healthyplanetcanada.com/omega-juicer-8005-chrome.html?gclid=CjwKEAiAkpCkBRCtstKQo5ia5nESJACsCikR64bq60k-VM9Zcomu9YKkzr9B-WaM1GzL1y6vPFbXvhoCt1Hw_wcB

This juicer is quiet, easy to clean, No heat build up, allowing for no loss of enzymes so that you can enjoy nutrient-rich juice full of live enzymes, doesn't foam or clog, and User friendly - easy to assemble, operate and clean.

3. Jabra Wireless headphones - http://www.jabra.ca/products/bluetooth/jabra_revo_wireless/jabra_revo_wireless

You can't go wrong with a set of wireless headphones for your fitness enthusiast because if they workout hard they don't what any messy wires getting in the way of their workout. Freedom to move is a blessing during a tough sweaty workout.

4. Gaiam Muse: the brain sensing headband - http://www.gaiam.com/muse-brain-sensing-headband/05-61561_2.html

According to the website it reduces stress, improves your concentration to take your meditation and yoga to the next level.

5. Nike Pro Tights - http://store.nike.com/us/en_us/pw/womens-tights-clothing/7ptZbgdZ8s6

These are available for both men and women and they are one of the most comfortable workout pants out there. Your workout will love to get a pair of these as a holiday present. They also are available in many colours and patterns.

6. Quest Nutrition Bars - http://www.questnutrition.com

Low Carb, gluten free, high protein, many flavours. We can't get enough of these. They would make a great stocking stuffer for any fitness lover.

7. Polar Heart Rate Monitor - http://www.polar.com/ca-en/products/get_active/fitness_crosstraining/FT7

Affordable, counts calories, monitors heart rate, and comes in different colours. This would be a great gift for the runner on your holiday list.

8. Six Pack Bag - Expedition Backpack 500 - http://www.sixpackbags.com/expedition-backpack-500.html

This is a great bag for the fitness competition or the business man who is always on the go. It allows them to pack their food in a stylish backpack and bring it with them wherever they go.

9. Core 150 Shaker - http://www.core150.com

This Protein shaker allows you to store protein or other supplements right inside the core. It saves space and lets you bring protein or supplements with you all day long.

10. Online Personalized Training from Train It Right - www.trainitright.com/blog/online-programs 

Alicia Bell at Train It Right provides a great online personal training program that you can access anywhere. The workouts are personalized for at home or in the gym. You have access to videos from apps to see the exact exercises and it is completely affordable.

According to The American Council on Exercise the order that you do things in the gym is just as important as getting up and going to the gym. They recently did some research, and figured out what structure that your workout shoud follow. The order is important so that you can get the most out of your workout while you are at the gym.

The Study took 24 men and women between 18 and 39 years. They had them take part in 24 exercise sessions that included every possible workout order. The sessions combined cardio training, resistance exercise, neuromotor (agility, speed, and balance) exercises, and also had them performa  flexibility component.

The results showed that cardio should be performed first (interestingly it's the opposite from what I do myself). They then say this should be followed by resistance training and then flexibility and neuromotor exercises in either order. It was found that when participants of the study performed cardio in the beginning that their average heart rate increased less than when it was performed last. Why is that good? The author's Lance Dalleck, Ph.D., says that is a good thing because too-vigorous exercise can lead to injury and increased risk of cardiac issues. And, doing resistance training second maximizes its effectiveness without making it feel too hard (score!). I myself do a light cardio warmup but I do my longer intervals or steady state cardio first. It was unspecified how long the cardio actually was from what I can find to date. Maybe it was just a short warmup.

It should also be noted that researchers did note that these results are not set in stone. “The order determined by this research stems from purely physiological findings, and it’s essential to know, for example, how sequencing affects cardiorespiratory performance and can account for that effect in the workout design,” says Cedric Bryant, Ph.D., ACE’s Chief Science Officer. And, Dr. Dalleck added, not every workout needs to include all four aspects. He goes on to say that, you should take your own personal preferences into account before changing your personal routine.

Therefore  in my opinion if you want to maximize your workout, according to this research cardio should come first. However don't feel like you need to change your routine if it is already working for you just fine. Continue to #trainitright

Alicia Bell

@trainitright.com

www.trainitright.com

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Train It Right's very own Alicia Bell had the opportunity to model for Precision Nutrition. The nutrition certification that Alicia has and uses in her nutrition consultations with her clients. It is the best certification for coaches and the best program for client's looking to take their nutrition to the next level. Check out a screen shot of the page!

Hey Train It Righters!

As most of you know I am a health nut and I only recommend the best supplements and the ones that I feel are clean, healthy and free of synthetic materials. So I want to introduce you all to my newest addition BlackMP. The product reached out for me to try it so I did my research and agreed. Quickly a little black bottle was mailed to me in Toronto. Its certified free of chemicals which I like

What is it?

BlackMP Living Powder is a unique powder supplement  infused with Fulvic and Humic minerals as well as SBO (Soil Based Organism) probiotics, both USDA Organic Certified. Todays foods and beverages no longer provide the nutrients our body’s require. However, studies show that proper nutrition with mineral supplements can help increase energy levels, muscle development, and overall good health. BlackMP Living Powder carries the Foods For Athletes Chemical Free Certification which enforces the highest quality of products for athletes! With this powder you can create your own complete H2O.  Comes with custom spoon for a perfect measurement every time.  Recommended dose is one scoop per 16 oz bottle of water.

They suggest that for best results use with purified bottled water.

They were nice enough to give me a discount code so that you call can get 50% off! Use Code TRAINITRIGHT at the check out! Check out their site to order: http://blackmp.net/product/black-elite-powder/?ref=13

I love mine! My bottle is almost empty!

I recently received a package from www.energybits.com which are a form of algae tabs. This is a natural supplement that is plant-based and vegan. They are made from one ingredient and are paleo-friendly. Did you know that algae has been used by Olympic athletes in Asia for over 50 years? I had no idea until I discovered the energy bits!

I was sent both the Energybits and the recoverybits that have a catchy slogan on them "it's ok to swallow" which I had a little chuckle about. They do however suggest swallowing rather than chewing them. The are quite strong "green" tasting.

Energybits

Are a pre-workout performance fuel for athletes that include runners,  triathletes and endurance athletes. They are made from 100% organic spirulina algae, they have the highest concentration of protein in the world and deliver a stead stream of energy, without sugar, caffeine, chemicals, soy, or gluten.

Recoverybits

Are a post-workout recovery fuel that are made from 100% chorella algae. The algae is organic as well and they have the highest concentration of chlorophyll and RNA/DNA in the world. Chorella builds the immune system, prevents colds, speeds recovery from injury, removes toxins and prevents hangovers when taken after drinking alcohol (I could have used this a few days ago when I went out for a friends birthday haha).

The only thing is that they are quite strong "green" tasting.  And  they also suggest swilling at least 30 tabs 10-15 minutes before your workout. For me this is tough because Im not good at swallowing pills and it takes me forever.

Check out there website for more info if you are interested in the bits! www.energybits.com

Check out this new kickstarter called MOBO System: Move freely and become pain free with the only all-in-one, modular, do-it-yourself, fitness, physical therapy and mobility system. They call it the swiss army knife of mobility.

According to their site:

"MOBO System is a modular mobility system that efficiently, specifically and effortlessly manipulates targeted muscle, joint and fascia dysfunctions in the upper and lower body. MOBO System is compact, light weight, easy to use and extremely versatile. MOBO targets a wide range of dysfunctions through a series of adjustable pressures and textures.

I know I want one. I love how its like all the tools you need for fachial release in one!

If you want to learn more about their kickstarter program click HERE.

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!