Tag Archives Workout

21 Day Fitness Challenge Courtesy of ‘Her Body Guide’

If living a healthier lifestyle is one of your top priorities, that’s great — because we have the perfect opportunity for you, as the new year approaches. You may ask yourself. Why is being fit so important? There are many reasons why, however, here is all the perks of joining this twenty one day challenge, courtesy of Her Body Guide.

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Being physically active reduces the risk of type 2 diabetes, cardiovascular disease, cancer, and several other bodily diseases. With a good nutrition and regular workout schedule, you’re bound to reach and maintain a healthy weight that you not only love, but you’re comfortable showing off!

This 21 day guide is exactly what you’ll need to get your healthy lifestyle up and running. This is not meant as a weight loss challenge — if you happen to shed pounds in the process, wonderful! However, the purpose is to train your mind and body so you can be a healthier and more vibrant you!

By signing up, you will receive access to …

  • welcome newsletter explaining everything that is going on
  • personalized grocery list
  • access to “easy to prepare” meal plans (breakfast, snacks, lunch, and dinner)
  • easy to follow at home workouts
  • videos to workouts that may not make seem so easy to put in words
  • access to a a community/ fitness group with like minded individuals
  • first dibs on Her Body Guide team workout sessions
  • 1 on 1 workout session with a personal trainer
  • celebratory dinner for those individuals that complete the program

The best part about all of that is that it’s free.

Interested in signing up? Email herbodyguide@gmail.com with subject line “21 Day Challenge” by January 3rd. The challenge will begin January 8th.

Follow @herbodyguide on instagram and twitter.


Jamiah Bennett, A Black Spinning Instructor Making a Difference at the University of Connecticut

As a high school student, Bennett developed a great interest in running track. By the time she realized she loved the sport, it was too late in her high school years to join the team. So instead, she became a spinning instructor, which you could kind of say happened by accident.

It all started in the Spring 2017 semester of school. Bennett’s friend invited her to a spinning class and she instantly fell in love! For her, it was more than the physical change — it was mental stability, especially when dealing with the stress of school (on top of everything else).

As an instructor, Bennett says she wants to be the “motivator” in the college setting. Every week, she dedicates her time to personalizing unique workouts for three BoyWise spinning classes. As the participants make their way to class, “I play music and begin introducing myself. I check bikes, gets to know people” and overall make the environment pleasant. Before the workout (or even the warm up), Bennett talks safety and familiarizes each student with parts of the bike. “Warm up takes about ten minutes, “it really just depends on the workout.” For her, heavy strength or endurance workouts equals longer warmup to prepare the muscles.

So what exactly makes Jamiah Bennett so different? The care she takes in putting her students body needs first. She’s constantly alternating workout routines for those challenge ready individuals also dedicating themselves to the class every week.

During the cool down process of the workout, Bennett give participants a minute or two to relax. It later becomes more structured with arm stretches and leg resistance. Off the bike “they stretch their quads, hamstring, & glutes.” At the end, “I always end with three big breaths to help with reducing heart rate. I also give them high five and “great job!”

When Jamiah is not instructing — she’s either studying or taking on her resident assistant job responsibilities. In the future, she hopes to get “Small Group Certification”, which allows her to teach small fitness classes with cardio, strength, & high intensity strength training.

Shout out to Kaisa Keranen, who Bennett is heavenly influenced by. She enjoys watching her workout videos, which she also implements in her daily workouts and classes.

If you’re interested in becoming a certified spinning trainer or you’re one already, here are 5 tips you should consider.

Think About Why

Why do you you want to become an instructor? As an instructor, you’ll be working with a bunch of people — so it’s not wise to just think about doing it for yourself. Really and truly, it’s about the participates. Why is fitness & wellness important for you?

Be real

People tend to look at fitness instructors as these perfect people on a Pedestal. They are human! So don’t try to put on a ficade.

When You’re An Instructor…

When you actually become one. Think of the purpose of your workouts. Don’t just put it together because you like it. Think about why you’re doing that workout, and why you’re getting others to do it.

Get To Know Your Participants

Once you know your students, it’ll allow them to appreciate & encourages you as the instructor to remember the little things they tell you.

Have Fun With It

Don’t make it feel like a burden. Have fun doing the workouts, making the playlist, etc.

What motivates you to keep teaching when you don’t feel the greatest?

The participants. They make it enjoyable. I realize that they are coming to my class for a purpose, so I have to cater to accomplishing their goals.

How do you motivate yourself  to work out your own?

I know it’ll benefit me. Working & moving out. It’s hard to think of a reason not to go. I always keep in mind the quote, “Mind over matter” and think of the afterward feeling.

When you don’t have access to the gym, what do you do?

Body Weight workouts, go for a run. You do not need a gym to exercise, not at all. Those days that I don’t want to go to the gym, I use what I have around me. My fitness influencer shows herself using suitcases, or any other materials around her. Whatever she has to do to get that workout in.

I try to do the same thing.

A one hour workout is only 4% of your day.

Currently, Bennet is also a certified AFAA Small Group Fitness instructor.

Puma Brings #ForeverFierce Workout To L.A.

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It is never too late to start your healthy workouts, which is why Puma is giving others a fitness experience like no other.

On Wednesday (May 11), fit girls and your favorite WCWs flooded The London West Hollywood hotel rooftop in Beverly Hills, for Puma’s #ForeverFierce workout event led by celebrity trainer, Nichelle Hines.

The #ForeverFierce campaign not only signifies the youngest Jenner’s collab with the brand, but it also salutes women flexing their ferociously fit sides.

Our very own Karen Civil was among those who attended this Puma working out event. Check out some of the images below.

Gym Teacher Turns ‘Nae Nae’ Dance Into Fun Cardio Workout For His Elementary Students (VIDEO)

Everyone’s doing it so why not turn the ‘Nae Nae’ dance into full blown cardio workout.

Jared Paschall, a gym teacher at Harvest Elementary School in Alabama noticed that his gym students couldn’t get enough of the popular”Whip/Nae Nae” dance. He saw this as the perfect teaching moment. The physical education teacher turned the dance into a cardio routine for his students to whip and nae nae all they want.

Paschall strategically incorporated jumping jacks, lunges and high knees among other workout  techniques into a dance and shared his creation with his Facebook friends. The routine instantly went viral and has since garnered well over 19 million views. That’s a lot of dancing!

Check out the video above and get your heart pumping too!


Summer Time Fine: Tips To Getting That Summer Body

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So summer time is almost here, which is great for the amazing weather and the summer activities, but not so great if you still haven’t gotten that summer body you’ve been working on (or the summer body you’ve been thinking about working on — we know how that goes). With 40 days until summer (not that we’re counting or anything) we want to provide you with some quick and useful tips to help get you get the perfect bod you’ve been longing for. Although these tips may seem a little repetitive, we all need a little reminder every now and then.

1. Water Water Water !

Drink More Water

Look, no matter how hard you try you’ll never escape the fact that our bodies need water. Water is your friend. Rather, water is your bestfriend. Drink lots of it and quit the complaining.

10 Influential Female Instagram Fitness Personalities

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Alicia Bell - Instagram

The internet is booming with fitness motivation and there are millions of pages to follow for your daily fitness fix. Instagram has millions of trainers, athletes, cross fitters, olympic lifters, calisthenics enthusiasts, fitness models and even just motivational pages that repost pictures from other pages. The great part is that it’s constant inspiration for healthy living, clean eating and working out right at our fingertips.

However, there are a few that standout among the gazillion exercise junkies; the ones who are engaging and genuinely want to help other people get in the best shape possible. Some have body transformation challenges, giveaways and quick tips. So with so much saturation how do you know who to follow?

Here are 10 female IGers that motivate us to power through, run harder, jump higher and stretch ourselves in ways we never thought would be possible. They are quick to respond, motivate, encourage and are certified to give you advice. If we missed your favorite female Instagram girl, share them with us in the comments below.

Core Exercises For A Flat Stomach

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The secret to a flat stomach is to strengthen your core muscles. You have probably heard trainers or other health professionals in the gym talking about how having a “strong core” is important, but if you’re like most people, you may not know exactly what that means, why it’s important or how to strengthen it.


Most health care professionals use the word “core” to describe the different muscles that are is located in the middle section of your body as a whole. Many people think that the core is just the abdominal muscles. Although they are part of what makes up your core it actually includes your diaphragm (lower chest), abdomen (belly), obliques (sides), mid-lower back, and lower pelvic muscles. Add all of these muscles up and you get a total of 25 different muscles that make up your core.


Your core is where your body’s strength and stability comes originates. It is part of  what is called a “kinetic chain” that allows the various parts of your body to function correctly. These muscles are critical for optimal athletic performance, daily activities (e.g., sitting, walking, running, reaching, bending, climbing stairs, to name a few). As our bodies age, it becomes increasingly important to do core strengthening exercises so that you can avoiding injuries and maintain an independent, healthy and active life.


To strengthen your core, it’s important to focus on keeping your belly button pulled in, a flat back and to remember not to hold your breath.

Try these exercises below For For endurance. Hold each one as long as you can. Repeat 2-3x.

Core 1 - Living Civil - Train It Right


Try these exercises below For For strength. Do each leg for 10-20 reps then switch. Repeat 2-3x.



Alicia Bell is a Toronto based Personal Trainer.

For more exercise tips follow Alicia Bell on Twitter.



The 5 Best Foods For Digestion

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Do you suffer from indigestion, heart burn, bloating or gas?  You are not alone. According to Yahoo around 70 million of American’s suffer from different types of digestive problems each year.

It is important to your overall health to maintain a healthy digestive system. GESA reports that “Although the digestive system can withstand a lot of stress (from the foods you eat to emotional stresses), it can only do so for a limited period. Over time, the negative effects will accumulate and create health problems in the long-term.”  Therefore you should watch your diet and take preventative measures to limit the risk of problematic situations occurring.

Although the best way to diagnose and take care of digestive problems is to promptly report any that appear to your doctor, research on nutrition has found that certain foods effect your digestion positively than others. According to Inside Fitness some of these foods include the following five:

Alicia Bell - Karen Civil - Train It Right - Apple

Apples: This tasty fruit has a magic combination of both soluble and insoluble fibre helps you eat and digest quickly and easily.

Tumeric: Has been known to help with inflammation which can help smooth out the digestion process as your food travels through your system.

Almonds: These little nuts are filled with digestion enhancing fibre and calcium which also supports many functions in the body.

Peppermint Tea:  Is known to calm the stomach muscles and improve the flow of your bile. Try to refrain from the use sweetener or milk.

Coconut Oil: This natural oil is made up of medium chain fatty acids that can help with digestion. You can take it as a supplement, cook with it, add it to smoothies or even use it as a replacement for butter.

For more tips on fitness and healthy eating check out

Alicia Bell is a Toronto based Personal Trainer




How To Create a Healthy Dinner Plate

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There are a lot of misconceptions about the foods that should be include on the dinner plate. The following are some healthy choices as to what you should include. Make sure it is well rounded and includes multiple food groups. The following foods should be considered as options for an “anytime plate” according to Precision Nutrition. The portions will vary depending on your goals (weight loss, weight gain etc), as well as timing (pre or post workout). More information can be found through the Precision Nutrition Plate Guide.


Drink: Choose water or tea instead of juice or soda as your main beverage.

Leafy Greens and Vegetables: You should choose steamed, raw or roast greens such as lettuce, spinach, cabbage, collards, kale, bok choy, chard, watercress, broccoli, brussel sprouts, asparagus, carrots, green beans, cauliflower, mushrooms, corn, onions, green peas, peppers, zucchini, tomatoes.

Healthy Fats: Seeds, nuts, olives, and avocados. Try to eliminate extracted oils and processed fats (example: margarine).

Whole Grains and Starch Based Vegetables: Some foods include rice, oats, Quinoa, buckwheat, millet, spelt, barley, whole grain pasta. This category also includes beets, parsnips, potatoes, sweet potatoes, and squash. Beans, lentils, soybeans, split peas and tofu are also included in this category.

Lean Meats, Poultry and Fish: Lean ground turkey, lean ground beef, chicken, and fish are all included in this category.

Salt: You should minimize your salt intake by using products with no sodium or low in sodium ingredients. Use salt as a seasoning sparingly. Try and stay inspired and use herbs, spices, vinegars, lemons and limes for seasoning.

For more tips on fitness and healthy eating check out

Alicia Bell is a Toronto based Personal Trainer




Get a Firm, Tight Butt With Three Moves

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Spring break is fast approaching and summer is only a few months away. That means it’s time to up your workout intensity and get that body that you’ve always wanted. Whether you’re at the beginner, intermediate, or advanced level, Alicia Bell, personal trainer based in Toronto, has three moves to help you get a firm tight,toned Butt.


3 x15 each leg (add ankle weights for more of a challenge

– extend leg straight and squeeze your butt to raise the leg while keeping your back straight and core tight


3 x15 each leg (add ankle weights for more of a challenge

– Kick leg up into the air, heel first, squeeze your butt to raise the leg while keeping your back straight and core tight


3 x15 each leg (add ankle weights for more of a challenge

– Use a different angle to target more of the butt

– extend leg straight while on your elbows, squeeze your butt to raise the leg while keeping your back straight

“It takes 4 weeks for you to notice a change in your body, 8 weeks for your family and friends to notice, and 12 weeks for the rest of the world.” So keep working hard and the results will pay off.

Follow Alicia on Twitter or check out her website for more exercise moves and healthy living tips.

Show How You Care With Your Body, Mind and Spirit


Valentines Day is one of the fittest, sexiest and romantic day’s of the year. The month of February signifies one of the most valued emotions in life. LOVE. We have all felt it in one way or another. It’s not always about candies and chocolates but you need to show your loved one how much you care by putting in the effort to make the day unique by celebrating it in both a healthy and sexy way.

Play Together

According to Psychology Today “couples who sweat together stay together.” Sign your partner and you up for a sexy dance class, a partners hot steamy yoga session or some fun partnered workouts with a trainer. Exercise increases testosterone in men and nothing is more exciting then seeing your partner work up a sweat. In addition to the release of hormones working out gets the blood pumping, heart racing and adds something fun and exciting to the relationship.

The Way To The Heart Is Through The Stomach

Both men and women love food. Impress your partner with some cooking skills in the kitchen. Make a romantic candlelit dinner for two at home. This is a great way for you to control what you are eating and how much. It also lets you show off your cooking abilities that your partner may not know about. Don’t forget to serve a healthy sexy dessert.  Try serving strawberries and low fat whipping cream which could lead to burning some extra calories in the bedroom.

Burn Calories In The Bedroom

According to WomansDay “having sex burns 144+ calories per half hour.” So get into the valentines day spirit and get close and intimate with your loved one. This has many health benefits and it provides your ability to boost your immune system, lower blood pressure and it also counts as exercise!

Go That extra mile this Valentines Day to show your partner how much that you care by doing something unique thats healthy and good for the heart. Couples who are healthy and active have been shown to have happier, longer lasting relationships. When your body, mind and spirit are stimulated you will have a long and healthy relationship.


Follow Alicia Bell on Twitter or visit www.trainitright.com

How To Shed Those Holiday Pounds

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Karen Civil - Holiday

The holiday season is slowly coming to an end. We have all consumed far too many holiday meals, treats and drink. It’s time to get back on the right track. With all of the holiday celebrations our Nutrition and exercise routines tend to take a back seat to family and social gatherings. With all the commitments it is easy to be consumed with the holiday spirit and neglect your health and fitness.

Did you know that an average according to www.myfitnesspal.com

– Christmas dinner that can include turkey, mashed potatoes, stuffing, gravy and broccoli can be up to 1500 calories.

– One Heineken beer can equate to 150 calories.

– There can be up to 158 calories in one holiday mixed drink.

– There are over 450 calories in a regular size rum and egg nog.

– Four Christmas chocolates can contain up to 280 calories.

– And a serving of everyone’s favourite baked macaroni and cheese pie can be as much as 381 calories.

As you can see all of the holiday indulging can really add up the calories and fast. The more time with family at dinner parties and the more holiday staff parties you attended the more time you have probably spent away from your regular workout and nutritional routines.

One pound of fat is compromised of 3500 calories. When you add up all of those extra calories from the holidays you can easily gain unwanted pounds fast. Spring break is fast approaching and the last thing you want is excess baggage on your spring break vacation.

Here are a few tips that you can use to shed those holiday pounds fast:

1. Hire a personal trainer and if you can’t afford a trainer try purchasing an online program from one to keep yourself accountable. Check out this affordable workout ebook: www.trainitright.com/blog/store or you can purchase online training programs from www.trainitright.com

2. Drink a minimum of 2L of water a day. Water flushes toxins out of your body and keeps you hydrated to avoid water bloating.

3. Lift heavy weights. No you will not get big and bulky ladies. The more lean lean muscle you build the more calories you burn. This will have you looking toned and sexy faster than lifting high repetitions of light weights.

4. Sign up for a Yoga Class. If you don’t like the gym try signing up for a regular or even a hot yoga class. Yoga stretching requires body weighted strength and endurance and it’s great for toning and flexibility. It will help develop long lean looking muscles and help you drop the holiday fluff.

5. Supplement Zinc. According to Dr. oz at www.doctoroz.com “zinc is an essential mineral in your diet. It also accelerates the activity of approximately 100 different body enzymes. Supports healthy cell growth and development.” This means that when you are deficient in zinc it can effect your body’s ability to digest and absorb your nutrients properly.

6. Eat a minimum of three meals. When you skip meals your body goes into a type of starvation mode. Since it is unsure when it will get its next meal it will store fat for later energy needs. Ironically they key to weigh loss is to eat more often. Not only do you need to eat more often but you need to eat the right foods. That means plenty of lean meats, veggies, minimal fruits and low glycemic carbohydrates.

7. Snack on good fats (nuts, seeds, avocados). These foods are high in good fats and your body will use them for energy instead of storing them. This foods are also high in satiety which means that they keep you fuller longer.

8. Take a protein supplement post workout. Supplementing protein helps rebuild muscle and aids in recovery so you can work out at a high intensity for your next workout without muscle soreness. Also a diet higher I’m protein has been shown to lead to fat loss and better muscle toning.

9. Get 7-8 hours of sleep a night. Without proper sleep your body will have higher levels of the hormone cortisol. This hormone causes fat storage in your body and the target area is usually your midsection. Avoid this by getting proper sleep and make your sleeping times habitual.

10. Eliminate stresses in your life. Stress causes many adverse effects in the mody. One can be weight gain. If you eliminate stresses the more time you have to focus on your health and fitness and the less likely your body is to hold on to those excess pounds that you may have gained over the holidays.

For more tips on how you can shed those holiday pounds follow Alicia on twitter www.twitter.com/trainitright or check out her website www.trainitright.com