Protein Shake

Drinking protein shakes can help with weight loss. A diet High in Protien, low in fat is always a great idea when seeking weight loss.
1 Servings
Calories: 245, Fat: 7g, Carbs: 16, Fiber: 2g, Protein: 23, Sugars: 10

Ingredients:

■1/2 cup water

■1/4 cup skim milk

■2 tsp natural peanut butter

■2 no-calorie sweetener (i prefer stevia) packets

■1 scoop of Chocolate Protein powder

■5-8 ices cubes or 1 cup crushed ice

Directions:

Place all ingredients in a blender and blend at high speed for 1 minute. Pour into a large glass and enjoy your healthy high protein shake!

Answer to Twitter Questions

Here are some questions and answers that were sent time via twitter/email. Hope that this helps everyone out!

#1

a.  What exercises do you need to do to tighten and lose belly fat? Especially after having kids. Thanks

b. I had a baby 9 months ago and lost all of my baby weight.  Now I just need to tone up. What type if fitness program would you recommend for someone who doesn't want to lose anymore weight, but wants to build muscle.

Answer:

Great Question! If you want to tone and not lose weight it is best to make sure that you are eating a proper balanced diet, at least 3 meals a day plus healthy snacks!

Remember weight loss and weight gain are determined by calorie intake vs calorie output.

Some exercise that you can do to tone up your tummy after having the little one are below. Make sure you don't rush into doing too much exercise. Too much too fast after being inactive can do more harm than good. Here are a few tips for starting out.

1. Classic crunches. Lying flat on your back with your hands clasped behind your head, reach forward toward your knees and hold. (Don't try to sit up the whole way). Make sure to focus on your abdominal and not using your arms and neck to sit up. I usually pick a spot on the ceiling and try to raise to that spot. Do this exercise for 3 sets of at least 15. (reasoning is that we want to get you toned not bulked up).
2. Lie on your back, again with hands behind your head. This time, reach with your left elbow forward toward your right knee and hold for a moment. Release, then repeat the exercise with your right elbow to your left knee. 3 sets of at least 15.
3. Walking is always a good thing if you arent into running or endlessly being on a machine at the gym.  Walking is a great way to improve your overall fitness and to boost your metabolism while toning up.
4. Swimming is one of the best  exercises for the entire body since it requires the use of nearly every muscle group, including those bands across your stomach and abdomen.
5. If you are super busy, a great little exercise that you can do anywhere as long as you are sitting down, is to tighten your stomach and pull in your lower abdominal muscles as much as you can. This helps to work those muscles. When you are doing it just keep your mind focused on putting pressure on the abdominal muscles. Hold in your stomach for about 20 seconds and then release. You can breathe normal and do not hold your breath in. Sometimes you will do this unconsciously so be aware of your breathing. The amount of reps you do is up to you. Start out slow if you are just getting into it

You can find some examples of ABDOMINAL EXERCISES HERE! 

You can find some examples of other EXERCISES HERE!

#2 For weight loss & toning... Do you recommend higher reps and lighter weight? How about rest between reps?

Answer:

For weight loss and toning i recomend high reps with ligher weights for your weight training. Rest in between reps should be short. Im a firm believer in when you feel recovered to start your next rep. 30s- 2 mins max. I also recommend 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.

 #3

question....i really dont have a big stomach but i want to get at least a 4 pack goin on...besides sit ups n crunches what else can i do? 

Answer:

Great question!

The key to looking lean and showing stomach muscles is cardio, cardio cardio! I suggest rdoing 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 20mins-60minutes. You will see a leaner stomach faster this way. Also when you are sitting around at work, or school, driving etc practice tightening your stomach muscles on and off so youre constantly working those abdominal muscles.

#4

If I’m completely out of shape and want to tone up and have nicer abs, will just doing sit-ups do anything for me or do I need to do cardio?

Answer:

Cardio.The key to looking lean and showing stomach muscles is cardio, cardio cardio! I suggest 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 20mins-60minutes. You will see a leaner stomach faster this way. Also when you are sitting around at work, or school, driving etc practice tightening your stomach muscles on and off so youre constantly working those abdominal muscles.

#5

Well I am a slim guy and trying to get toned up for Spring Break.  Every night I do 100 pull ups, 100 sit ups, and 100 push ups.  I was wondering am I wasting my time or results will start to show soon?

Answer:

Definitely not wasting your time. As any exercise is better than nothing! Good work on the pullups, sit ups and pushups. Try and vary them those....ex...hands closer together, further apart and diff types of sit ups. This way your body is constantly having to adapt and use a little bit different muscles. You will see better results that way!

Also a very important part in toning, looking lean and showing stomach muscles is cardio, cardio cardio! I suggest 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 20mins-60minutes. You will see a leaner stomach faster this way. Also when you are sitting around at work, or school, driving etc practice tightening your stomach muscles on and off so youre constantly working those abdominal muscles.

#6

Idk if u cud answer this or not but will thin crust bbq chicken pizza make u gain weight?

and which kind of household exercises will tone arms? 

Answer:

I sure can. Well remember that carbohydrates esp white ones are pretty empty in calories. Whole wheat is better. It also depends on how much pizza youre eating as well as if you are exercising or not. Remember that weight gain is equal to putting in more calories than you are burning. Usually you can find online the pizza youre eating and see how many calories it is per slice. Then you can do some cardio and burn that slice or slices right off based on the calories.

The key to looking lean and showing stomach muscles is cardio, cardio cardio! I suggest 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 20mins-60minutes. You will see a leaner stomach faster this way. Also when you are sitting around at work, or school, driving etc practice tightening your stomach muscles on and off so youre constantly working those abdominal muscles and preventing weight gain.

Exercises that will tone arms in household would be pushups, pullups, using soup cans as weights and doing biceps curls or over head tricep pushup, wall pushups. You can also do front and side arm raises for your shoulders!

Alicia Bell Elite Welcoms The 2010 Olympics to Vancouver

Alicia Bell Elite Personal Training welcomes all of the world class athletes, members of the media, tourists and spectators to Vancouver for the 2010 Winter Olympic Games

!

Free Concerts In Vancouver During the 2010 Olympics

Fri Feb 12th - Venice Queen - 10:15 @ Ozone


Fri Feb 12th - Bedouin Soundclash - 10:00 @ Ontario Pavillion

Fri Feb 12th - Blue Rodeo - 9:15 @ Holland Park

Sat Feb 13th - Matthew David - 3:15 @ Ozone

Sat Feb 13th - Jet's Overhead - 8:00 @ Holland Park

Sat Feb 13th - Five Alarm Funk - 9:00 @ Holland Park

Sat Feb 13th - Daniel Wesley - 10:00 @ Holland Park

Sat Feb 13th - Califone! - 7:30 @ Livecity Yaletown

Sat Feb 13th - Hey Ocean - 8:00 @ Ozone

Sat Feb 13th - Bedouin Soundclash - 9:30 @ Ozone

Sat Feb 13th - Jessie Farrel - 10:00 @ Livecity Downtown

Sat Feb 13th - Default/Wilco - 6:15/10:00 @ Livecity Yaletown

Sun Feb 14th - Keisha Chante - 10:00 @ Ontario Pavillion

Sun Feb 14th - Mother Mother - 8:00 @ Livecity Yaletown

Sun Feb 14th - Rich Hope - 8:00 @ Livecity Downtown

Sun Feb 14th - Daniel Wesley - 9:30 @ Livecity Yaletown

Sun Feb 14th - Elliot Brood - 9:30 @ Livecity Downtown

Sun Feb 14th - Serena Ryder - 9:00 @ Holland Park

Mon Feb 15th - Sloan - 10:30 @ Atlantic Canada House

Mon Feb 15th - Serena Ryder - 10:00 @ Ontario Pavillion

Mon Feb 15th - Jet's Overhead - 9:30 @ Livecity Downtown

Mon Feb 15th - Matisyahu - 9:30 @ Livecity Yaletown

Tue Feb 16th - Fresh IE - 7:30 @ Livecity Downtown

Tue Feb 16th - Alexisonfire - 9:30 @ Livecity Yaletown

Tue Feb 16th - Buck 65 - 9:30 @ Livecity Downtown

Tue Feb 16th - Eliot Brood - 10:00 @ Ontario Pavillion

Tue Feb 16th - The Trews - 10:30 @ Atlantic Canada House

Wed Feb 17th - DRUM! - 5:00 @ Livecity Yaletown

Wed Feb 17th - Corb Lund - 9:30 @ Livecity Yaletown

Wed Feb 17th - The Arkells - 10:00 @ Ontario Pavillion

Wed Feb 17th - Hawksley Workman - 9:30 @ Ozone

Wed Feb 17th - Hot Hot Heat - 9:00 @ Holland Park

Thur Feb 18th - Jully Black - 10:00 @ Ontario Pavillion

Thur Feb 18th - Keisha Chante - 8:00 @ Livecity Yaletown

Thur Feb 18th - Corb Lund - 9:00 @ Holland Park

Thur Feb 18th - Rumba Calzada - 9:30 @ Livecity Downtown

Thur Feb 18th - The Arkells - 8:30 @ Ozone

Thur Feb 18th - Our Lady Peace - 9:45 @ Ozone

Thur Feb 18th - Marianas Trench - 9:30 @ Livecity Yaletown

Fri Feb 19th - Deadmau5 - 9:30 @ Livecity Yaletown

Fri Feb 19th - DRUM! - 8:00 @ Ozone

Fri Feb 19th - Jully Black - 10:00 @ Holland Park

Fri Feb 19th - The Arkells - 7:00 @ Holland Park

Fri Feb 19th - Dan Mangan - 8:00 @ Holland Park

Fri Feb 19th - Sam Roberts - 9:00 @ Holland Park

Sat Feb 20th - The Arkells/ Sam Roberts - 6:30/9:30 @ Livecity Yaletown

Sat Feb 20th - Marianas Trench - 9:30 @ Ozone

Sat Feb 20th - Mother Mother - 10:00 @ Holland Park

Sat Feb 20th - DRUM! - 6:30 @ Holland Park

Sat Feb 20th - Hey Ocean - 8:30 @ Holland Park

Sun Feb 21st - The Odds - 7:30 @ Holland Park

Sun Feb 21st - 54-40 - 9:00 @ Holland Park

Sun Feb 21st - Jully Black - 9:30 @ Livecity Yaletown

Mon Feb 22nd - Colin James - 9:30 @ Livecity Yaletown

Tue Feb 23rd - Wintersleep - 9:30 @ Livecity Yaletown

Wed Feb 24th - Wintersleep - 10:30 @ Atlantic Canada House

Wed Feb 24th - Damian "Jr.Gong" Marley - 9:30 @ Livecity Yaletown

Thur Feb 25th - Illscarlett - 6:30 @ Livecity Yaletown

Thur Feb 25th - Wintersleep - 9:30 @ Ozone

Thur Feb 25th - Inward Eye - 11:30 @ Livecity Downtown

Fri Feb 26th - Tokyo Police Club - 9:45 @ Ozone

Fri Feb 26th - Inward Eye - 6:00 @ Holland Park

Fri Feb 26th - Illscarlett - 8:00 @ Holland Park

Fri Feb 26th - Marianas Trench - 9:00 @ Holland Park

Fri Feb 26th - TBC - 8/9:30 @ Livecity Yaletown

Sat Feb 27th - Matt Mays - 6:30 @ Livecity Yaletown

Sat Feb 27th - Matt Mays - 10:30 @ Atlantic Canada House

Sat Feb 27th - The Stills - 10:15 @ Ozone

Sat Feb 27th - Illscarlett - 10:00 @ Ontario Pavillion

Sat Feb 27th - Blue Rodeo - 9:30 @ Livecity Yaletown

Sat Feb 27th - Wide Mouth Mason - 9:30 @ Holland Park

Sat Feb 27th - Tokyo Police Club/Wintersleep - 9/10:00 @ Holland Park

Sun Feb 28th - Five Alarm Funk - 9:30 @ Ozone

ALL showtimes are PM




TBC is to be confirmed, the act hasnt been announced yet.



There are more shows in and around Vancouver, but these are the free ones!



Livecity Yaletown:

David Lam Park, Vancouver



Livecity Downtown:

Cambie St between Dunsmuir St and W Georgia St, Vancouver



Holland Park:

13428 Old Yale Rd., Surrey



Ozone:

Minoru Park, Richmond



Ontario Pavillion:

Concord Place, False Creek, Vancouver



Atlantic Canada House:

Granville Island

Saints win Super Bowl

Im pretty happy that the Saints won yesterday. My friend plays for the team so I am glad that he achieved his dream. I had called it, so Im pretty happy too! I LOVE BEING RIGHT

Sexual Commercial/Product

The Shake Weight...have a look. Tell me what you think about the product and the commercial. 

Track and Field Clinic

Gerard Mach will hold a clinic for sprint coaches and their athletes on Saturday and Sunday, February 20 and 21 at the Dôme at Louis-Riel High School in Ottawa. Ken Porter will assist Gerard. Two 3-hour sessions will be held - the first on Saturday afternoon, the second on Sunday morning.




The training system used by most coaches in Canada was developed by Canada's former Head Coach, Gerard Mach. Gerard is widely acknowledged as one of the world's greatest ever sprint, hurdle and relay coaches. He continues to refine the coaching system he first developed in his native Poland in the '50s.



As always, Gerard's focus will be on coaches and their athletes. Coaches are encouraged to bring their best youth and junior athletes who will participate in the on-track portions of the sessions. This will give coaches an opportunity for direct and immediate comment from Gerard on technique and training methods.

The programme is being organised by the Ottawa Lions and is supported by Athletics Canada.



For further information and registration please contact Joe Burke at jburke@ottawalions.com or at (613) 862-6145.