Alicia Bell Elite Personal Training

MUST HAVE FOR SUMMER FITNESS ROUTINE

2012-05-14T17:50:00.001-07:00

We all know that abs are made in the kitchen! That means that you need to take what you make in the kitchen for the day. We all know eating out and skipping meals causes harm.

Firstly when you skip a meal your body goes into starvation mode and its not sure when it will get fed again so it stores fat.

Secondly eating out is costly and hard to find healthy choices.

MY ADVICE: pack your lunch!

I have been using zip lock containers and plastic bags. Often a lulu lemon bag and I know Im not the only one. They are not the greatest and sometimes things leak.

I found this today on the internet and I NEED ONE!

Its called the 6 pack fitness and its for packaging your meals:

http://www.sixpackbags.com/

Avoid High Fructose Corn Syrup

2012-05-14T17:46:00.001-07:00

Why? Read this article.

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1205/Tip-347-Avoid-Fructose-To-Lose-Fat-For-Summer.aspx

Usain Bolt Single for 2012 Olympics

2012-05-14T15:54:00.001-07:00

Jamaican sprinter dumps gf to focus on games.

http://www.dailymail.co.uk/sport/olympics/article-2142804/LONDON-2012-OLYMPICS-Usain-Bolt-dumps-girlfriend-focus-Games.html

Life changing exercise

2012-05-10T07:05:00.001-07:00

In Toronto? Need Speed training for your team?

2012-05-10T06:41:00.002-07:00

IN TORONTO?

Track and field speed coach/Personal trainer and Kinesiologist available for team speed training.

WANT FASTER, STRONGER ATHLETES ON YOUR TEAM!?!?! I AM AVAILABLE TO DO SPEED TRAINING FOR YOUR TEAM THAT IS SPORT SPECIFIC!

CONTACT ME:

aliciabellelite@gmail.com

Exercise of the day

2012-05-09T06:05:00.001-07:00

Current Workout Song - Beast Mode - @bobatl

2012-04-25T13:02:00.001-07:00

The truth about SUGAR and how it is killing you

2012-04-24T18:25:00.001-07:00

Sexy workout clothing review @titika_active

2012-04-20T11:34:00.002-07:00

A workout clothing review by Alicia Bell.

Womens Under Armour Shoe Review @uawomen

2012-04-20T09:14:00.001-07:00

Micro G Split II review by Alicia Bell

The truth about exercise is:

2012-04-20T09:11:00.000-07:00

It should be tailored to everyone individually. Everyone is unique and therefore responds to exercise differently. This BBC documentary will open your eyes to it.

WATCH THIS! The truth about nutrition

2012-04-19T20:36:00.002-07:00

It will change the way you see food, doctors and nutrition. Change your habits.

Food Matters from Vimeo on Vimeo.

Charity Volleyball with @preign @drake and others

2012-03-31T06:25:00.000-07:00

Can you find me playing in this celebrity charity volleyball game?
Watch the whole video.
Hint Im on the white Team

Preigns SPIKE FOR LIFE

Problem with training today

2012-03-21T05:44:00.002-07:00

"The strength and conditioning community goes through phases in which one type of training is emphasized over another. There was the plyometric phase, the speed phase, the core training phase, and now there is the functional training phase. Perhaps, someday, the profession will put everything together and start focusing upon a structural balance phase.

The Level 1 and Level 2 PICP courses focus on learning how to perform structural balance assessments, which is especially important for athletes. Why? Because I found it is critical to identify any structural, mechanical and muscle imbalances in the athlete – along with any compensation patterns an athlete has developed from their sport. I’m not saying that knowing how to teach plyometrics and Olympic lifting movements are not useful, but mastering the skills of structural balance testing will do a lot more in the areas of preventing injuries and improving all aspects of athletic performance."

-Charles Poliquin

I could not agree more.

No Excuses

2012-03-17T10:08:00.002-07:00

Watch the potential of the human body at any size, Frankie Spera a former football player shows some motivating balance poses. Frankie is a close personal friend and now he is more flexible than I am! So proud of him.

How to Squat

2012-03-17T09:31:00.002-07:00

Bored at the gym? Try these Elliptical Intervals

2012-03-12T14:43:00.000-07:00

Elliptical Fun #1

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

Elliptical Fun #2

Warm up at Level 2
5 minutes Warm up at Level 2

1 minutes Level 5

1 minutes hard Level 10

2 minutes Level 5

2 minutes hard Level 10

1 minutes Level 5

1 minutes hard Level 11

2 minutes Level 5

2 minutes hard Level 10

1 minutes Level 5

1 minutes hard Level 11

2 minutes Level 5

2 minutes hard Level 10

3 minutes Level 5

1 minutes hard Level 5

2 minutes Level 10

2 minutes hard Level 4

4 minutes Level 5

5 minutes Cool down easy pace and resistance

Total Workout Time: 40 minutes

Elliptical Fun #3

Warm up 5 minutes Warm up at Level 2

1 minutes Level 8

1 minutes hard Level 12

2 minutes Level 8

2 minutes hard Level 12

1 minutes Level 8

1 minutes hard Level 13

2 minutes Level 8

2 minutes hard Level 13

1 minutes Level 8

1 minutes hard Level 12

2 minutes Level 8

2 minutes hard Level 12

3 minutes Level 8

1 minutes hard Level 13

2 minutes Level 8

2 minutes hard Level 13

4 minutes Level 8

5 minutes Cool down easy pace and resistance

Total: 40 minutes

Why crossfit can be harmful

2012-03-09T20:40:00.000-08:00

I am going to use a squat as an example.

When performing a deep squat with weights while you are training it will be difficult to maintain proper form i.e straight back, pelvis symmetrical, fight straight. This is because if you have tightness or imbalances that have not been addressed by adding weights (intensity), repetitions (frequency) and sets (duration) will lead to even more problems and possible compensations which will turn into injuries or even habits that may be difficult to break free of.

Crossfit has yet to address imbalances.

Life

2012-03-09T17:20:00.000-08:00

Walrus does sit ups

2012-03-09T09:32:00.001-08:00

RE: aliciabellelite.blogspot.com

2012-03-07T16:11:00.000-08:00

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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

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

Warm up at Level 2 5 minutes	Warm up at Level 2
1 minutes	Level 5
1 minutes hard	Level 10
2 minutes	Level 5
2 minutes hard	Level 10
1 minutes	Level 5
1 minutes hard	Level 11
2 minutes	Level 5
2 minutes hard	Level 10
1 minutes	Level 5
1 minutes hard	Level 11
2 minutes	Level 5
2 minutes hard	Level 10
3 minutes	Level 5
1 minutes hard	Level 5
2 minutes	Level 10
2 minutes hard	Level 4
4 minutes	Level 5
5 minutes	Cool down easy pace and resistance
Total Workout Time: 40 minutes