Alicia Bell Elite Personal Training

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.

@zensah compression short review

2012-01-24T11:15:00.000-08:00

Sexy Legs Exercise #1

2012-01-22T08:49:00.000-08:00

Kneel to Low Squat: Add a medball in your hands or a bar on your back to make it more challenging. Try 3 sets of 10 for each leg

If you've never failed you've never lived

2012-01-21T08:30:00.001-08:00

Look Good Naked - Enough Said

2012-01-18T12:44:00.000-08:00

Nike SparQ IS SEXIST

2012-01-17T19:42:00.000-08:00

I was recently inquiring about Nike SparQ as a trainer interested in using their products. They told me that they are not looking for any trainers to represent them but to register for their site for any opportunities that may arise.

There are three different options to register as an ATHLETE, COACH or TRAINER.

Im actually an athlete, trainer and coach. It wont let me register as a football athlete because it says register according to gender. I actually play in the LFL so thats a bit disappointing and SEXIST. Pretty sure I AM A FOOTBALL PLAYER. According to them because I am a female I can't register under that sport. As far as sports I actually coach track but there is no option for that as well as a trainer that doesn't do football, basketball or soccer. THIS IS RIDICULOUS. Check out the screen shot below when I tried to say I was a football athlete:

So according to them because I AM FEMALE I CANT BE A FOOTBALL PLAYER!

PRETTY SURE I AM A FOOTBALL PLAYER. Thats me tackling the girl with the ball in an LFL game.

Bad Technique

2012-01-17T18:04:00.001-08:00

DO NOT DO THIS

GUIDE TO INTERVAL TRAINING

2012-01-17T17:51:00.000-08:00

Below is a video I did for Kombat Nation on interval training. Hope it helps anyone who has questions about what it is. You don't have to do it on a treadmill. It can be done on any machine or even with walking and/or running outside.

I came across this little guide to interval training. I think its great if you find the whole concept confusing. I hope you can read it as it is a bit small.

My New Toy - @travelroller

2012-01-17T11:48:00.000-08:00

So I got a new toy and it is amazing! It is called The Travel Roller.

You can check out their website HERE

Self Respect - NIKE

2012-01-16T14:30:00.000-08:00

Anatomy of Walking

2012-01-15T20:53:00.001-08:00

Yesterday You Said Tomorrow - Nike Ad

2012-01-11T08:23:00.001-08:00

Respect the training

2012-01-10T05:06:00.001-08:00

Strong is the new beautiful

2012-01-09T11:02:00.001-08:00

Awkward Orlando vs Sacramento Moment

2012-01-09T10:13:00.000-08:00

Abdometer - Get Sexy Toned Abs Fast

2012-01-09T09:16:00.000-08:00

INTRODUCING A GREAT NEW DIGITAL CORE TRAINING DEVICE CALLED THE ABDOMETER

Are you looking to tone your core and flatten your stomach? Have you been performing hundreds of crunches or sit-ups each day without success? This new core training device can simplify and improve your core workout!

Not only is it great for toning up and flattening your stomach, it is also a great rehabilitation tool. If you suffer from chronic lower back pain or are a health professional working with clients suffering from lower back pain; this device makes performing and monitoring core strengthening exercises more simple and effective. It has the roots in a classic therapeutic movement called the “Pelvic Tilt”, which has been a fundamental abdominal strengthening exercise used by rehabilitation professionals for years to decrease lumbar lordosis that is commonly associated with lower back pain.

I also was in the infomercial below

Click here to see how it works: http://aliciabellelite.blogspot.com/2011/09/abdometer-infomercials.html

Contact me at alicia@aliciabellelite.com if you are interested!