Alcohol presents a unique challenge when it comes to achieving fitness and physique goals. Some choose to cut it out completely, while others adopt a more moderate approach. Here’s what you need to know and how you can enjoy alcohol responsibly without sabotaging your progress.
Train It Right Tip
When you drink alcohol, your body prioritizes burning and detoxifying it over other energy sources. This means:
Fat burning slows down or stops entirely.
Carb and nutrient absorption is delayed.
Any food consumed alongside alcohol is more likely to be stored as fat.
To reduce the impact, eat only protein when drinking alcohol, or avoid eating altogether.
The Downsides of Alcohol
Triggers Cravings and Poor Choices Alcohol often leads to unhealthy cravings and overeating, creating a perfect storm for fat gain.
Delays Detoxification and Recovery Excessive drinking can take days to clear from your system, limiting your ability to recover and train effectively.
Disrupts Sleep Alcohol can severely impact your sleep quality, which is critical for recovery and overall progress.
Reduces Hormonal Health Heavy drinking lowers testosterone levels, which is crucial for muscle building and fat loss in both men and women.
Finding the Middle Ground
While eliminating alcohol is ideal, you can still enjoy the occasional drink while working towards your goals. Here’s how to minimize the damage:
Limit Consumption: Stick to 2-3 drinks max (closer to 2 for women) to avoid significant negative effects.
Choose Low-Carb Options: Opt for drinks like red wine, dry white wine, or diet-mixed beverages (e.g., rum and diet coke). Avoid high-carb or sugary drinks.
Adjust Calorie Intake: Alcohol contains 7 calories per gram. Account for the calories in your drinks by reducing your food intake earlier in the day.
Proactive Strategies for Drinking
Before Drinking:
Stick to a protein-only diet for the day to create a calorie “buffer.” Avoid fats and carbs until you start drinking.
While Drinking:
Avoid eating carbs and fats to minimize fat storage.
Keep hydrated with water in between drinks.
After Drinking:
Train HARD the next day to accelerate detoxification.
Reduce your carb intake by half the day after consuming more than 2-3 drinks.
Eat leafy greens and hydrate well over the following days to support detox pathways.
Stay Smart and Balanced
While alcohol isn’t optimal for physique enhancement, occasional moderate consumption won’t derail your progress if handled thoughtfully. By planning ahead and making smarter choices, you can enjoy yourself while staying on track with your fitness goals.
You can still have fun—just be strategic about it!
As a coach and kinesiologist, I often emphasize the importance of proper hydration and nutrition for optimal performance. One essential aspect of this is ensuring adequate electrolyte intake. Electrolytes—including sodium chloride, magnesium, and potassium—are minerals with an electrical charge that play a crucial role in our overall health. Here’s how they can benefit you:
Hydration:
Sodium plays a vital role in hydration—where sodium goes, water follows. Many people focus solely on drinking plain water but neglect electrolytes, which are essential for retaining hydration and maintaining balanced cell function. If you’re drinking plenty of water but still experiencing headaches or fatigue, it might be time to incorporate electrolytes into your routine. I also suggest aiming for 3-4L of water per day to ensure you’re staying properly hydrated.
On my coaching site, Train It Right, I often recommend personalized hydration strategies to help clients stay energized and perform at their best. By adding the right electrolytes to your plan, we can ensure your body functions optimally.
Stress Management:
Stress can wreak havoc on your body, and electrolytes, especially magnesium, are key to managing its effects. Known as the “anti-stress mineral,” magnesium helps regulate the body’s stress response. For my clients navigating high-stress periods, I often incorporate magnesium-rich foods and supplements to support their overall well-being.
Headache & Brain Fog Relief:
Headaches and brain fog can often be linked to an electrolyte imbalance. Magnesium and potassium are particularly helpful for addressing these issues. Through my coaching programs, I provide tailored recommendations to ensure you’re meeting your electrolyte needs, improving both mental clarity and physical performance.
Bloat Support:
Bloating can be frustrating, especially when it’s tied to hormonal shifts. Electrolytes can help by reducing water retention. I recommend options with lower sodium for those experiencing bloating during specific phases of their cycle. Together, we can create a plan that keeps you feeling light and confident.
Let’s Optimize Your Nutrition
Electrolytes are a vital part of achieving your fitness and health goals. If you’re ready to take your performance to the next level, let’s work together to customize a plan that meets your unique needs. Visit Train It Right to learn more about my coaching services and how I can help you train smarter, not harder.
Unlock Your Fitness Potential with Legion Supplements
LEGION SUPPLEMENTS
As a dedicated coach, IFBB Pro, and kinesiologist, I’ve always prioritized finding the best tools to help myself and my clients achieve our fitness goals. That’s why I’m thrilled to partner with Legion Supplements, a company that aligns with my mission to support health, performance, and longevity.
Whether you're looking to build muscle, enhance recovery, or simply improve your overall well-being, Legion’s science-backed products are designed to deliver results without compromising on quality.
Why Choose Legion?
Science-Backed Formulas: Legion is committed to creating supplements that work, using clinically effective doses of proven ingredients.
Transparent Labeling: No proprietary blends here! Legion provides full transparency about what’s in their products and why.
High-Quality Ingredients: Every product is made with natural, sustainably sourced ingredients, free from artificial fillers and unnecessary additives.
My Go-To Products
Here are a few of my personal favorites from Legion’s lineup:
Whey+ Protein: This grass-fed whey isolate is perfect for supporting muscle recovery and tastes amazing. Learn more.
Pulse Pre-Workout: Clean energy and focus without the jitters. Check it out.
Triumph Multivitamin: A comprehensive daily multivitamin that supports overall health and performance. Shop now.
Get Rewarded for Your Commitment to Fitness
I’m excited to share an exclusive offer with you! Use my support code TRAINITRIGHT to get 20% off your first order at Legion Supplements. But that’s not all—every time you use the code after your initial purchase, you’ll earn reward points that can be redeemed for future discounts. It’s a win-win for your fitness journey and your wallet.
Browse their incredible range of supplements tailored to your needs.
Use code TRAINITRIGHT at checkout for 20% off your first purchase and start earning reward points.
Let’s Crush Your Goals Together
Legion Supplements has become an integral part of my daily routine and the programs I design for my clients. I’m confident it can do the same for you. Let’s take your fitness journey to the next level together—starting today.
If you have any questions about which products are right for you, feel free to reach out! I’m here to help you train it right.
HAPPY TUESDAY TIR FAM!
The end of the year is here, and you know what that means—holiday chaos, indulgent treats, and the temptation to put your goals on hold. But what if you didn’t have to wait until January 1st to start becoming the best version of yourself?This season, I’m here to help you stay on track, feel amazing, and set yourself up for a successful 2025.
Here’s What You’ll Get with My Online Coaching:✅ Customized Workouts: Tailored to your goals, schedule, and fitness level. Whether at the gym or home, I’ve got you covered.
✅ Personalized Nutrition Plans: Enjoy the holidays while staying aligned with your goals—no boring, bland meals here.
✅ Weekly Check-Ins: Consistent support and accountability to keep you motivated, even when life gets busy.
✅ Results That Last: No quick fixes—just sustainable progress you’ll be proud of.✨ “Working with Alicia changed my life. She customized everything for me and kept me motivated through the holidays. I ended the year feeling stronger, healthier, and more confident than ever!” – Karen This is your chance to end 2024 feeling unstoppable. Don’t wait until the New Year to invest in yourself—start NOW!Not ready to commit? Let’s chat! Book a free consultation today and let’s discuss how I can help you reach your goals.You’ve got what it takes to finish the year strong. Let me help you get there. Together, we’ll make 2025 your year. 💪Let’s do this!
I also do ONLINE POSING for: BIKINI FIGURE WELLNESS MENS PHYSIQUEContact me NOWNot interested in coaching but still want to support me and my sport....click HERE Thanks so much!
A huge thank you to GoFit for sending me the Revolve Roller! Over the past few weeks, I’ve been using it regularly, and I’m absolutely loving the results. It’s been a game-changer for my recovery, helping me target tight muscles and improve mobility with ease. I’m so grateful for this amazing addition to my routine and highly recommend it to anyone looking to level up their recovery game. Thanks again, GoFit, for creating such an innovative and effective product!
This revolutionary roller lets YOU customize your recovery. Check out the Benefits of Foam Rolling + A Game-Changing Upgrade!
Foam rolling isn’t just a fitness trend it is a powerful tool for recovery and performance. Here’s why you should make it a part of your routine with the new GOFIT roller:
✨ Improves Circulation: Enhances blood flow, delivering nutrients and oxygen to your muscles. ✨ Releases Tension: Targets and relieves tight knots and trigger points. ✨ Boosts Recovery: Reduces soreness after workouts, helping you bounce back faster. ✨ Increases Flexibility: Prepares your muscles for optimal performance during workouts.
✔️ Features 9 Adaptive Massage Rings in three sizes. ✔️ Offers superficial to deep tissue compression. ✔️ Adjustable ridged patterns target circulation and trigger point release.
How It Works: Slide rings on and off to create limitless configurations tailored to YOUR needs. From pre-workout warm-ups to post-workout recovery, it’s the ultimate recovery tool!
Huge thanks to GoFit Fitness Equipment for sending me this innovative roller to review and try!
I just wanted to make sure you don't miss out on Black Friday flash sale that ends tomorrow.
EVERY-THING is BoGo 50% off! AAANNNDDD customers will receive a:
Free $10 Gift Card on Orders Over $99
Free $20 Gift Card & Book on Orders Over $149
Free $40 Gift Card, Book, & Meal Plan on Orders Over $199
Enter code: trainitright at check out for support!
Good Morning TIR Fam! I hope that your week is has gone amazing!
Did you know thet September is the new January!
Embracing Fall Goals:
September is the new January because summer is over and it is time to get back into your routine and focus on yourself. You might set a goal and join a new gym but who is keeping you accountable? That is where I come in! Im here to plan and program for you!
Now, let’s look ahead to the autumn season. Time to reflect on your exciting fall wellness goals and how you plan to transition your routine. Whether it’s adapting your workouts to the changing weather, experimenting with seasonal recipes, or focusing on mental well-being, your goals are important. So now is the time to get started! Need help with training, nutrition and supplementation? I have online coaching slots available.
I can help! I now have client spots open....
SERIOUS INQUIRES ONLY.
I have helped hundreds of men and women achieve their goals not just for stage but through transformation/lifestyle coaching.
For anyone interested in coaching - I have limited spots available for prep, off-season and transformation left. So if you are serious about your goals.
Not interested in coaching but still want to support me and my sport....click HERE Thanks so much!
GoodLife Fitness named title sponsor for HYROX Toronto 2024
Legendary indoor fitness race comes to Canada, adds a second day
Toronto, June 26, 2024 - HYROX, the World Series of Fitness Racing, today announced GoodLife Fitness as its official title sponsor forHYROX Toronto 2024, the first ever HYROX indoor fitness race in Canada happening October 5 and 6, 2024 at Enercare Centre. GoodLife’s sponsorship unlocks an extra date for the previously sold-out competition, creating capacity for 9,000 competitors and 10,000+ spectators.
GoodLife members and employees will have special access to the HYROX Toronto events with a member lounge and other promotional programs. GoodLife will sponsor athlete communications and pre-race check-in, as well as event rankings, individual results and finisher certificates.
“As Canada’s largest fitness club chain, GoodLife offers the widest selection of training programs, amenities and equipment to train for HYROX, including strength, functional, and cardio equipment, Turf Zones for sled pushes, REGYMEN classes and more,” said Tammy Brazier, senior vice president of marketing, partnerships & external relations with GoodLife Fitness. “Our associates and members are already training for HYROX, so it was a huge opportunity to be able to bring the event to Canada and open the door for more competitors and spectators to join this mass participation fitness event. HYROX is truly an event for all ages and abilities.”
HYROX chose to work with Canada’s largest fitness chain for its first Canadian event because of GoodLife’s network of well-equipped clubs and its huge member base across Canada.
“GoodLife Fitness is an amazing partner for us as we continue to build our presence in Canada, a household name with over a million members at all levels of fitness, said Douglas Gremmen, managing director, HYROX USA & Canada. “As a mission-led business that aims to give everyone in Canada the opportunity to live a fit and healthy life we knew from our earliest conversations that we were aligned not just as partners but in our respective philosophies.”
HYROX combines both running and functional workout stations, where participants run 1km, followed by one functional workout station, repeated eight times. This race format remains consistent across the globe, enabling global leaderboards and a cumulative World Championships at the end of each race season. HYROX athletes aged 16-89 can compete at their own pace. Participants do not have to qualify or meet entry criteria to take part, and there are no cut-off times.
Race Tickets: Tickets for HYROX Toronto go on sale June 29 at 8 a.m. EST. Interested participants are encouraged to sign up on the waitlist before that date atHYROX Toronto | HYROX.
Location: Enercare Centre in Toronto’s Exhibition Place (1-100 Princes’ Blvd, Toronto)
Date: October 5 and 6, 2024
Ticket Price:
Singles: CAN $ 150
Doubles: CAN $ 140
Relay: CAN $ 60
About HYROX:
HYROX is the Global Sport of Fitness Racing, inspiring people worldwide to engage in the healthiest form of training and competition on earth. HYROX connects the world’s training communities with a sport, a training methodology and a lifestyle that is accessible to all and conveys the transformative benefits of training and competition to a globally connected audience.www.hyrox.com
About GoodLife Fitness:
GoodLife Fitness started in 1979 in London, ON, and has since grown to become the largest chain of fitness clubs in Canada and the fourth largest in the world. Founder and CEO David 'Patch' Patchell-Evans started the business with one purpose…to give everyone in Canada the opportunity to live a fit and healthy good life. Membership to GoodLife Fitness gives access to clubs, amenities and virtual workouts that help to achieve this purpose. With hundreds of clubs from coast-to-coast, the GoodLife team is helping to transform the health and fitness of people across Canada every day.www.goodlifefitness.com
Hey Everyone! June is almost over! How are you doing with your summer fitness and health goals!
I hope you are having an amazing day! I wanted to let you know that I am taking on new clients now!
Space is limited and I am only accepting serious clients only for the following:prepoff seasontransformationI also offer online posing!
I accept ONLINE POSING clients for the following categories: BIKINI FIGURE WELLNESS MENS PHYSIQUE
Embracing Fall Goals:
