Author: Alicia Bell
Push Up Strength Testing
Ever wonder where you stand with your push ups? Whether you workout at a gym, at home or go to classes its important to see if you are progressing. Try testing your push up capability today and try again in two weeks of your regular exercising to see if what you are doing is causing change. Use this chart to gage where you stand. The following charge should be used to measure your pushup ability for a minute. The push ups are to be full push ups on the way down and all the way up. Set your watch and go for 60s! Good luck! FEMALE Age 15-19 20-29 30-39 40-49 50-59 60 Excellent >33 >30 >27 >24 >21 >27 Good 18-24 15-20 13-19 11-14 7-10 5-11 Needs Improvemnt <11 <9 <7 <4 <1 <1 MALE Age 15-19 20-29 30-39 40-49 50-59 60 Excellent >39 >36 >30 >25 >21 >18 Good 23-28 22-28 17-21 13-16 10-12 8-10 Needs Improvemnt <17 <16 <11 <9 <6 <4 Follow Alicia on Twitter
New Year Fitness Resolutions
It’s a new year. That means that most of you have been making resolutions to be more active, eat better, drink less etc. It is great to set goals for yourself. However why haven’t you achieved the goals that you set in the past years? I can only guess but I will assume it is because you didn’t put any action into the goals. This year I challenge you to write out your goals but to follow that goal immediately with actions. Write out what actions you will implement to make those goals come to fruition. Remember that an idea is only a notion unless action follows. I also encourage you to think about making meaningful fitness or health changes, but first to identify what is important to you and whether it aligns with your values. To succeed this year please ask yourself: What is really important to me in my life? Why is this goal important for me to achieve? Who will this goal effect? When would I like to achieve this goal by? Once you have asked these question then write out the appropriate steps that you will implement to achieve the goal.
Five Best Health and Medical Trustworthy Sites
In the new year we should be thinking more and more about health and fitness. With over 150 million obese people in America it is something we should all be paying attention to. The five best health and medical trustworthy websites as determined by Consumers Reports Web-Watch are: 1. www.intelihealth.com : features consumer health information provided by Harvard Medical School. 2. www.mayoclinic.com : information from over 2000 doctors and scientists. 3. www.medicinenet.com: consumer friendly articles and a searchable easy to use medical dictionary. 4. www.nih.gov : official website of the National Institute of Health. 5. www.webmd.com : wide variety of health and medical information for the whole family Follow Alicia Bell on Twitter http://www.twitter.com/trainitright or visit her site www.trainitright.com
Great Fitness Gifts For Christmas
Not everyone is interested in giving or recieving fitness gifts but if there is a fitness addict or exerciser in your life this post is for you. Below are some great ideas for gifts for the fitness enthusiast in your life. – The TRX The TRX Suspension Trainer attaches to various surfaces to provide nimble resistance for the legs, arms or core. This way you can train anywhere. You can take it to the gym, use it outdoors and even attach it to a door in your own home. – The GymBoss The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. – The Lebert Equalizer The Equalizer is a simple, portable, yet multi-purpose and versatile piece of strength training equipment that works arms, chest, back and core muscles like no other can, using your own body weight as resistance. It can be used by exercisers of all levels and ages, in bootcamps, group fitness, sports conditioning classes, martial arts clubs and home gyms. – The Travel Roller The Travel Roller is a great take on foam rolling. It is great for fast and effective self myofascial release of chronically tight muscles and amazing trigger point release of stubborn areas with hard, medium, and soft acupressure balls that come inside the Travel Roller’s hollow storage compartment. – Workout Programs Delivered to Your Inbox via an affordable ebook The 30 – 30 Workouts by Alicia Bell is an exciting and exclusive collection of the most effective exercises to get you in shape fast. If you are already in shape, these exercises are the easiest way to stay fit. From losing that belly fat to toning your full body, The 30 – 30 Workouts is the ideal solution. – A Ugi Ball The Ugi ball is a modern twist on the medicine ball. It’s weighted and squishy. The squish factor and its stylish design are what make it unique. You can use it at home or take it to the gym with you. It works as a functional fitness training tool because it challenges the exerciser to use entire muscle groups at one time. – LuLu Lemon Workout Clothes LuLu Lemon pants make a girls but look even more unbelievable than it is. LuLu Lemon is a Canadian based company that creates fashion forward workout wear. They create both men and women’s lines. Gift cards are available as well as a full online store. You can also check the site for a store near you. – The HyperIce This item is used by pro athletes, weekend warriors and everyday folks just the like for their sore, injured or just bothersome joints. You don’t have to be a pro athlete to end up with aching joints so even though this is endorsed by some huge names it is for you too. The Hyperice ($80-$130) is affordable and has some outstanding technology for this price range. The hyperice uses ice compression to treat pain, soreness, and speed up recovery time. The hyperice is available for the back, knee, and shoulder. It also isn’t messy like that plastic bag you’ve been taping to your body. – Ultimate Sandbag Follow Alicia Bell on Twitter and check out www.trainitright.com
How To Fight Cold and Flu Season
Its Cold and flu season and no one wants to get sick. The following are some tips to keep your immune system fighting off the symptoms. – Remember to take your vitamins – Get 6-8hrs of sleep a night – Increase your water intake – Eat a healthy well rounded diet consisting off foods that are: 1) High In Vitamin C: Including strawberries, oranges, brocoli, cauliflower, brussel sprouts, kale, spinach, bell peppers. 2) High In Vitamin A: Red leaf lettuce, dark leafy greens such as kale or spinach, butter nut squash, carrots and sweet potatoes. Follow Alicia Bell from Train It Right on her Twitter
What’s so great about wheat grass?
What’s so great about wheatgrass? Freshly squeezed wheatgrass comes from a young wheat plant. You can buy it in capsules, bottled, powered or get it fresh from a juicer. Wheatgrass contains high levels of antioxidants and chlorophyll (the phytochemical that causes the green colour in plant leaves, and algae). Wheatgrass has many benefits including strengthening your immune system, improving digestion, clear skin and boosting energy. A downside is that it doesn’t taste very good. My suggestion is to try it freshly juiced in a shot glass with a chaser, mix it in a glass of juice or in in a smoothie with your protein and fresh fruit. Follow Alicia Bell on twitter: Train It Right
@trainitright ‘s Crazy Core Workout
Make sure to do post strength or post cardio and perform on alternating days to give your core some recovery. This is my fav core workout and I show you examples from my favourite fitness resources! 3 x30 of each and perform in a circuit (1 set of each exercise until all are complete). V-Sit http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/V-Sit.htm Crunch http://www.shape.com/fitness/workouts/routines/individual-exercises/standard-crunch Back Extension (on exercise ball) http://fitbie.msn.com/exercise/swiss-ball-back-extension-women Crunch with twist http://fitbie.msn.com/exercise/side-side-crunch-women Back Extension with twist (on exercise ball) http://www.youtube.com/watch?v=z3TGYE6SfBw Side Ups (right and left side) http://www.youtube.com/watch?v=QvD1XLdoIc8 Prone Hip Extension (right and left) http://www.coreperformance.com/knowledge/movements/hip-extension-prone-straight-leg-alternating.html Toe Touch http://www.fitnessblender.com/v/exercise-detail/Crunch-Toe-Touch-Lv-2/3j/ L-Overs http://www.fitness-and-bodybuilding-workouts.com/double-leg-roll-ups.html Plank to Pike (exercise ball) http://www.youtube.com/watch?v=w7ee_-7ZWR4
Use Venio App to help with your diet
Are you doing good working out but need help with your diet? Or do you need some new healthy recipes? Try The Venio App. Venio is like the dietitian most of us can’t afford. It has a quick reference to easy-to-prepare, simple recipes might help us all make better choices about what we eat. This app is great it allows you to choose your choice diet such as gluten free, paleo etc and also does your grocery list for the week for the food that it wants you to make. It’s simple to use and best off all it’s free from your app store! http://ven.io/iphone_app/4a53620 Venio gives you the option to personalize your interface a picture, your weight, and your age. Making it very specific to your exact wants and needs. It also keeps track of your progress so that you can see what is and what isn’t working for you.