Author: Alicia Bell
Core Stength
New to exercise? You need to start with a good base. One of the most important bases to build is your core. According to the Huffington Post a strong core “helps you look thinner, and it supports your spine and helps with things like balance.” This is important not just in fitness or sports, but everyday living. “It’s not just about the abdominal muscles, but also training your back, your glutes, and the entire area that connects to your spinal cord and helps your body support your spine, so that the burden of supporting your body weight isn’t just placed on your bones.” So before you start doing complicated crunches and sit ups and cheating develop a strong core by trying the following plank exercise by Alicia Bell. http://youtu.be/w7ee_-7ZWR4
The Get Lean Grocery List
Thanks to Body Rock for providing us with this great get lean grocery list. Try eating with these items and cutting out fried foods, bad carbs and drinking lots of water. Follow Alicia on Twitter
Exercise Ball DVD – Train At Home
Workout to this video at home. All you need is an exercise ball. You can even download it from Vimeo and have it on your computer and use it wherever you go. 1) Tone your Abs, Thighs & Glutes 2) Get a great Cardio Workout 3) Increase your Core Muscle Strength 4) Lose Weight Filmed in beautiful British Columbia, Canada Features Alicia Bell – Canfit Pro Personal Fitness Trainer & BSC in Kinesiology http://www.twitter.com/trainitright
Sexy Core Exercise
Want an exercise that targets your core and obliques to help get rid of love handles? Try this exercise. 3×15-30 on each side. The exercise can be performed on hands or forearms. Use the most challenging position for you and don’t give up! http://youtu.be/M7X1js2MorU Follow Alicia on Twitter
Weekend Workout Motivation via @trainitright
http://youtu.be/s42hwvNCQoU Follow Alicia on Twitter http://www.twitter.com/trainitright
Leg and Butt Workout
Want to work on your butt and legs? Try this simple workout in the gym! At your digression after your warm up set please add weight that is challenging enough that your last rep of each set is challengingbut not impossible. DO THE WORKOUT WITH INTENSITY! Allow 2-3 minutes as need for recovery between sets. If you want to challenge yourself more, make the recovery active by doing an ab exercise of your choice. Location: Gym Length: 45 – 60 minutes Level: Beginner-Intermediate Equipment Required: Barbell, Dumbbells, Bench, Medicine Ball Set repetitions: Straight sets – Perform all the sets of each exercise in the order provided 2-3 mins as needed between sets and 1-2 between reps. Barbell Squat 3 Sets, 15 Reps, weight to be determined by you Equipment: Barbell Grasp the bar with palms facing forward, positioning your hands slightly wider than shoulder width. Position the bar behind your head along the top of your shoulders at the base of your neck. Position your feet shoulder-width apart. Start the downward phase by first shifting your hips backwards then downwards and squat as if there is a chair that is too far back to reach. Continue to lower yourself until your thighs are near, or parallel with the floor, and keep your chest straight, and head looking forward. Keep your heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position. Barbell Lunge 3 Sets, 15 Reps, weight to be determined by you Equipment: Barbell Stand with your feet parallel and hip width apart. Place a barbell behind your head, resting it lightly along the top of your shoulders. Stiffen your torso by contracting your core and abdominal muscles. Slowly step forward with the right leg, placing your foot on the ground while keeping your torso upright. Begin your lunge movement by first lowering your body towards the floor, making sure to drop the hips straight down. Lunge to an end point where you feel comfortable. Next, push off with your right leg and return to your starting position and repeat. Med Ball Bench Step Ups 3 Sets, 15 Reps, weight to be determined by you Place one leg on the bench and step up, drive leg to 90 degrees to the medball which you are holding in your hands. 3x each leg. 15 reps. Make sure to keep the leg that you are using on the bench at all times and that your foot is in line with your knee. Also be sure to drive the opposite leg towards the medball which you are holding in your hands at chest height. Deadlift 3 Sets, 15 Reps, weight to be determined by you Equipment: Dumbbells Stand with your feet slightly wider than shoulder-width. Position your body with the spine neutral and shoulders depressed. Keep your chest held up and out, head in line with your spine or slightly raised, heels on the floor, and shoulders over or slightly in front of the bar. Lift the dumbbells by extending your hips and knees simultaneously to a full standing position. Raise the hips and shoulders together. Gently lower the bar back towards the floor by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. Lower the hips and shoulders together and attempt to keep your back flat, shoulders retracted and depressed. Calf Raises with dumbbells on shoulders 3 Sets, 30 Reps, weight to be determined by you Equipment: Dumbbells Stand on the edge of a step. Place a dumbbell on the top of each shoulder holding each in position with your hands. Lift both heels simultaneously as high as you can, hold and then lower just below the height of the step. Elliptical Trainer 20 minutes, High INCLINE 1 minute hard 1 minute easy on a challenging resistance! This works the glutes more! Follow Alicia on twitter http://www.twitter.com/trainitright
The Obama’s Find Time For Fitness
Did you know that the President use to smoke? He has kicked the nasty habit and is now an avid exerciser who keeps his diet healthy. President Obama is not the first politician who is dedicated to fitness. Bill Clinton was also an avid exerciser. He was famous for his running along side his secret service. Even though the current President of the United States of America is a busy man his trainer says that “busy people can realistically integrate fitness into their lives because it’s a mental thing.” If the Obama’s can find time for fitness so can you. The presidents personal trainer is a man named Cornell McClellan who splits his time between Chicago and Washington. Obama is known to start every day with a morning workout no matter where he is. This has been known to include machines at hotel gyms or even outside for a run. Cornell states “If we’re short on time, we try to mix things up.” He goes on to say “We will try to make sure there’s some high-intensity stuff. We might do some weights, throw some cardio in there and throw some plyometrics in there with abs. We go from one thing he needs to another, because his time is short.” Cornell is also credited with the “Michelle Obama Arms.” Every admires how perfectly toned her arms are. Her arms even inspired Cornell to do exercise DVDs on how to get toned arms just like the first lady. Michelle is now actively involved in getting America moving and is a health and fitness advocate. This is very inspiring and motivating for young women and adults alike to get active and healthy. More can be found out on the government website: http://www.letsmove.gov/ Obama is a prime example of how we all should be, ACTIVE. He is also a huge basketball player and fan. Obama was talking about the main reason he plays basket ball and states that he does it “…just to clear my head and relieve me of stress.” Exercise in any form is a great stress relief. Way to go Obama! If you are looking for more information about the esteemed Cornell McClellan he is also the owner of http://naturallyfitinc.com/ References: http://www.cnn.com/2011/12/23/health/obama-fitness-trainer/index.html http://www.letsmove.gov/ http://abcnews.go.com/Health/President44/story?id=6387559&page=1#.T9DLbO3rSFI Follow Alicia on Twitter http://www.twitter.com/trainitright
Toned Sexy Back
Looking to get a sexy toned back for the end of summer? If you are tired of lat pull downs, rows and bent over flyes try the following exercise for a sexy toned back. Make sure the bench is on a slight incline and that your whole body is in line from your neck to your knees. Use a weight that is not impossible but poses a challenge for your last two reps. Perform 3 sets of 15-30 on each side. Make sure to squeeze those shoulder blades so you are using your back and not your shoulders. http://youtu.be/_32uWpHYxLg Follow Alicia on twitter: http://www.twitter.com/trainitright