Alicia Bell Elite Personal Training

Try This Exercise for your Legs and Butt

2012-03-03T17:11:00.001-08:00

Low Pulley FFE Lunge

Arnold Schwarzenegger's Rules of Life

2012-02-27T18:21:00.000-08:00

This is so inspiring I had to listen to it multiple times.

Myorope @myorope

2012-02-27T16:34:00.001-08:00

Do you suffer from stiffness, pain or tight muscles? Looking for something more intense than a foam roller that gets compressed? Or are you searching for something to help with self massage? Try the myorope.

It comes in 3 different sizes and is great for working out tension and tight muscles. Its easy to bring places and affordable. It really gets deep into the muscle to relieve pain and tension.

You can visit them on their website and order HERE

After a good hard workout it really helps with recovery and stiffness. It is a bit intense but I feel great after. It does take some time to get use to so ease yourself into the pressure that you use when you roll.

Lebert Equalizer

2012-02-27T11:47:00.001-08:00

Recently I have been hearing a lot of buzz in the fitness community about the Lebert Equalizer and I was very interested in trying it out. According to the products website the Equalizer is a total body strengthener. You can use it for more than just dips. It can be used for not just your arms, but your chest, back and even as I have learned an accessory for burpees! You may have seen it on the popular at home training website Body Rock.

The Lebert Equalizer is an amazing product that I think all trainers especially independent contractors and bootcamp instructors should have. Its light weight, easy to put together and there are endless amount of exercises you can do with it. Trust me when I tell you that I absolutely love my Equalizer

How do I know? Well I contacted the inventor Marc and told him how interested I was in his product and he responded almost immediately with an invite to one of his classes at Fitness Nation (his personal training studio) which he is an owner and teaches classes at. I obviously said yes and ventured out to the city of Mississauga to see what it was all about.

My first impression of Fitness Nation was that it is the type of atmosphere I would love to work in. It was easy to find and immediately upon entering his staff was friendly and helpful. All of the clients leaving and seemed to be happy, smiling and sweaty. Which is what a trainer always loves to see! I chatted with a few people waiting for the next class to start and they all raved that they loved the class and it was hard but fun. The class that I was attending was a mix of boxing and the Equalizer.

As a trainer myself I tend to be a bit of critique when it comes to other trainers/coaches/instructors but I have to say that Marc is one of the best trainers and instructors I have ever had for a class up to date. He is so passionate and enthusiastic not just about his product but about fitness in general. He was full of constant energy, even doing most of the workout with us, had great up beat music playing and pushed us all throughout the class. The class itself was a perfect mix of boxing and the Equalizer. I learned a lot of exercises that I could do with my clients and myself. I was challenged and sweating buckets by the end of the class!

Hats off to Marc and all of his staff for having me obsessed with the Equalizer. On my way out Marc graciously gave me my very own Eq's and I use them all the time for myself, with clients, and at the gym. Its great for circuit training, boot camp, strength, endurance and even burpees. The possibilities with this little piece of equipment is endless! And if you are ever in the Mississauga area I suggest you do a drop in at Fitness Nation and try one of the classes with the Equalizer. You won't be disappointed.

Also the Equalizer isn't the only product that Marc has come up with. He also has a buddy system that is great for resistance exercises and a stretching strap. I have not had the opportunity to try these out but hopefully soon I will. Take it from me, I now love the Equalizer and it is such a great product I know that these other two products won't be leaving you disappointed. You can check them out here: http://lebertfitness.com/Products.aspx

Tired of regular single leg dead-lifts? Try these:

2012-02-25T17:49:00.001-08:00

Bored in between your sets? Try this.

2012-02-24T12:03:00.001-08:00

Ive been scarred for life.

2012-02-23T18:19:00.001-08:00

Want Sexy Legs like mine????

2012-02-23T10:21:00.001-08:00

Try this exercise!

Daily Protein Suggestions

2012-02-23T08:46:00.003-08:00

Healthy pancake Tuesday

2012-02-21T08:57:00.001-08:00

Step 1. 1 scoop rivalus protein mixed with 1 cup oatmeal and 2 egg whites
Step 2. Blend together with magic bullet
Step 3. Use a non stick pan and place contents in the pan
Step 4. Add blueberries or other berries as you wish
Step 5. Cook until golden brown on both sides
Step 6. Sweeten with agave etc if needed for syrup or pure fruits

Enjoy

Sexy Workout Challenge #1

2012-02-06T10:38:00.000-08:00

Workout:

a) Jump rope 1 minute
b) Bicycle Crunches 30 in total
c) Plank 30s

Perform each exercises once before moving on to the next. There is no rest in between. Repeat 3-4x

After you have completed the circuit do 30-45 minutes of cardio on a machine of your choice.

Good Luck and let me know how it goes!

Alicia Bell - On the radio talking women and fitness

2012-02-06T07:11:00.000-08:00

On Saturday Feb 4th I was on CHIN 100.7FM for the what women want show with Jesse Jones. The other guests and I were talking women and fitness. Check out the show highlights below!

An Interview with Alicia

2012-02-05T11:01:00.000-08:00

Check out an interview I did for Fitrilla.

ALICIA's INTERVIEW

Talking Fitness on the Radio

2012-02-05T09:21:00.000-08:00

I was asked by the wonderful people at CHIN radio in Toronto to come in and talk women and fitness. What an inspiring group of people! Thank you CHIN for having me! What a wonderful time.

It was a great discussion in studio and we chatted about 'Fitness & A Healthy Lifestyle: How To Make It Work For You.'

They had me... the personal trainer to the stars; Mother, Wife and model Simone Riding-Cunningham; and Zuumba fitness instructor and mother of 3, Cora Russell.

DJ Richniques spinning the best in smooth urban grooves and killed it!

It aired live at 10pm on Toronto's 100.7FM and if out of town, chinradio.com online. There will be more photos and clips to come!

I play football

2012-02-02T08:46:00.001-08:00

QUICK Fat Burning Workout

2012-02-01T13:21:00.000-08:00

Warm Up for 5 minutes (easy jog, brisk walk or on any machine of choice)

Push hard for 30 seconds of the circuit

Recover for 10 seconds

Repeat 8x

Cool down 5 minutes

Stretch

One Word - Insane @CALISTHENICS

2012-01-30T11:01:00.001-08:00

How to get your abs back after the holidays

2012-01-30T10:33:00.000-08:00

This includes having that great looking flat stomach. A lot of people think that to achieve a great stomach they have to do thousands upon thousands of sit ups. The truth is that is only part of the equation. Having great looking abs does take time, training hard, cardio and, of course, eating clean meals. So what I am saying is that in order get your your abs back after the holidays you need to start in the kitchen.

Since great abs start in the Kitchen, It is important to try and cut out fried foods, sugars, refined and processed foods, alcohol, and even dairy (dairy is high in fat). That means eating more natural foods such as, vegetables, fruits, protein (such as lean meats), lentil's, brown rice, whole grain breads, nuts and drinking lots of water. Keep your meals small and remember an average serving size is about the size of your palm, not a whole plate. If you do eat out and are served a large portion eat some of it and don't be afraid to ask for a to go bag. Remember to drink 2-3 Litres of water a day. This will help speed up your metabolism as well and flush your body of toxins built up from all of the holiday treats.

Another key to looking lean and showing stomach muscles is cardio, cardio, cardio! I suggest mixing up your routine and doing intervals instead of slow steady cardio. This way your body is burning more calories to the change in pace. So you can achieve more results in a shorter period of time. (LESS BORING TOO). So that means whatever type of cardio you choose pick time intervals to go hard then ease off, then hard again for at least 20-60 minutes. You will see a leaner stomach faster this way. Make sure to do cardio 5 to 7 days a week to see results. If you hate machines I suggest trying my aerobic step dvd at home which can be found on my personal blog here: http://aliciabellelite.blogspot.com/2011/12/do-my-aerobic-step-dvd.html

Here are some examples of cardio to help you get lean and burn fat to show your abdominal muscles followed by my favourite ab exercises.

Treadmill Interval

Walk 3 minutes
Run 1 minutes	Incline 2.5
Walk 4 minutes
Run 2 minutes	Incline 3
Walk5 minutes
Run 3 minutes	Incline 3.5
Walk 6 minutes
Run 4 minutes	Incline 4
Walk 7 minutes
Run 5 minutes	Incline 4.5
Walk 8 minutes
Run 6 minutes	Incline 5
Cool Down 5 minutes
TOTAL: 45 minutes

Elliptical Interval

Warm up 5 minutes	Warm up at Level 2
1 minutes	Level 4
1 minutes hard	Level 8
2 minutes	Level 4
2 minutes hard	Level 8
1 minutes	Level 4
1 minutes hard	Level 9
2 minutes	Level 4
2 minutes hard	Level 8
1 minutes	Level 4
1 minutes hard	Level 9
2 minutes	Level 4
2 minutes hard	Level 8
3 minutesJog	Level 5
1 minute hard	Level 4
2 minutes	Level 8
2 minutes hard	Level 4
4 minutes	Level 5
5 minutes	Cool down - easy pace and resistance
Total: 40 minutes

Battle Interval

Pedal 5 minutes Warm Up	(Choose your own resistance)
Pedal 1 minutes
Sprint 1 minutes
Pedal 1 minutes
Sprint 2 minutes
Pedal 1 minutes
Sprint 3 minutes
Pedal 1 minutes
Sprint 2 minutes
Pedal 3 minutes
Cool Down 5 minutes
TOTAL: 25 minutes

Static Abdominal Crunch

Opposite arm to opposite leg
Try holding for 30 seconds and slowly increase time for each side

Static Opposite Arm/Leg Plank

Keep belly button pulled toward spine the entire time
Try holding for 30 seconds and slowly increase time for each side

Plank

Make sure that your elbows and shoulders are in line as well as your neck in line with your spine and hips
Keep belly button pulled toward spine the entire time
Make sure not to let your hips drop
Try holding for 30 seconds and slowly increase time

Static Crunch and Hold

This exercise is to be done in 2 segments.

Keep belly button pulled toward spine the entire time
Crunch and hold for 30 seconds and slowly increase
After the 30 seconds go slightly higher and hold for another 30 seconds Static

V-Sit

Keep belly button pulled toward spine the entire time
Create a V with your body using your arms and legs
Try holding for 30 seconds and slowly increase

Static V-Sit on BOSU Ball

Keep belly button pulled toward spine the entire time
Create a V with your body using your arms and legs
Try holding for 30 seconds and slowly increase

Static One-Legged V-Sit

Keep belly button pulled toward spine the entire time
Create a V with your body using your arms and legs while one leg is held 1 inch above the ground
Try holding each leg for 30 seconds and slowly increase the time each week.

Alicia Bell is a Kinesiologist, Strength Coach, Track and Field Coach and an LFL Athlete

Online training is available and for any inquires

Email: aliciabellelite@gmail.com

Website: http://www.aliciabellelite.com

New Workout Song - JRDN ft. Royce Da 5'9" - The One

2012-01-29T16:36:00.000-08:00

Royce da 59 featuring an old friend of mine JRDN

Sexy weight loss workout - at home training

2012-01-29T15:52:00.000-08:00

Can't get to a gym? Try this metabolic workout at home. All you need is a mat or a towel, two feet and a heartbeat. Perform 3 sets of each exercise for 30s each. Take a 10s break in between exercises. Remember to keep your core tight (belly button pulled in) for all of the exercises. Perform exercises as fast or as slow as you need to in order to complete. Each time you do the workout try and increase your intensity. You will see better results the more you push yourself.

1. Tuck Jump

2. Push up (Perform on knees if needed)

a)

3. Alternate lunge jump

a)

4. UFC's (when stay low the whole time)

a)

5. Burpee

a)

6. Bicycle Crunch

a)

7. Toe touch

a)

8. 90 degree leg crunch

a)

9. Single leg V sit

a)

10. Reverse crunch

a)

11. Sumo Squats

a)

12. Side ups (15s each side)

a)

13. Plank to pike

a)

14. Alternate side lunge

a)

15. Static Wall Squat

16. Dynamic leg split push up

a) Start in regular push up position with arms straight
b) As you go down to the push up position jump both legs outward at same time
c) Return to regular push up position

17. Alternate arm and leg

a)

18. Superman

a)

19. Speed skaters (stay low)

a)

20. Donkey kick

a)

21. Bridge

a)

Lebron over Lucas. Move over Carter.

2012-01-29T15:18:00.001-08:00

Want sexy legs like mine?

2012-01-29T14:13:00.001-08:00

Try this exercise. Fun way to do single leg deadlifts. keep your core tight, drive the knee up and make sure to extend that back leg straight.

One of my sexy products

2012-01-29T13:44:00.001-08:00

Found myself on an online flyer

2012-01-27T10:32:00.001-08:00

Check me out in @myflf game story

2012-01-25T10:30:00.000-08:00

Watch the clip below for my confessional and a few hits in LFL Action against Orlando. Im #10.

LFL | Season 3 | Game 22 | The Story from LFL Films on Vimeo.