Knock! Knock! Who's there? Summer!

It's almost that awesome time of the year, where we shed more clothes, and show a little more skin. Are you ready? Join me as I post tips and challenges daily, to help ease you on the right track. My six pack abs challenge is geared to help flatten your mid-section, whip you into shape and help you lead an all around healthier life style. I will post these tips on my Facebook page, so don't hesitate to stop by and "like" my page. I already gave some of my Facebook friends a head start, here's what you've missed:

Day 1

Tip: Need breakfast on the go? Try grabbing a banana instead of a bagel. Its high in potassium, which offsets sodium (a main culprit of belly bloat)

Challenge: One hour of high intensity cardio ( Running, biking, rowing,Zumba, Etc.). Followed by 100 crunches, 3 sets of 30 second planks & 3 sets of 30 second scissor kicks.


Day 2

Tip: Before you take it down after a long day, try this: warm water with lemon. The soothing combo aids in a restful night, and the lemon water paired together act as a natural diuretic.

Challenge: At least one hour of cardio.
For day two, we need to hit the obliques (love handles), so, here goes:

Side planks-3 sets for 30 second holds, on each side

Bicycle kicks- 3 sets of 30

Oblique (side) crunches- 3 sets of 30 on each side



Day 3

Tip: Relax and enjoy a day off. Rest those ab muscles. Like any other muscle in your body, it needs at least 24-48 hours to recover.

Challenge: Explore your spiritual side with a Yoga class. The Yoga practice is great for the mind as well as the body. Not to mention, the flexibility that you gain, and miss getting in a regular high impact aerobic class. Namaste!

Day 4

Tip: Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet.

So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more, Blatner says.

Challenge: I stumbled upon this, thought I would share and make it the Day 4 #sexyAbsChallenge. Flatten your belly with this killer ab work out courtesy of Women's Health Magazine.


Day 5

Tip: Sip yourself skinny! Green Tea contains a compound that not only help block fat but also enhances your body ability to burn it. If your following a healthy diet and maintaining a proper exercise regiment, it could help keep you from adding pounds. To get benefits, have at least 2 cups of regular or decaf green tea daily.

Challenge: Step outside of your comfort zone and take a body sculpting class. With plenty to pick and choose from: Classes range from Power Pilates, Piloxing, Piyo, and Barre, just to name a few. But don't forget to do at least 30 mins of cardio before sculpting that masterpiece of a body.

Good luck!
Alicia DeBruhl.

Old Skool Hip Hop Workshop

Join me for my very first Hip Hop work shop!! I promise that you'll have so much fun, that it won't feel like you're working out at all. It's gonna be a blast, the only way Philly Dance Fitness knows how to party. My partner in crime Deborah Hirsh also has a few tricks up her sleeve......

When:
Sunday April 22nd

From:
3-4:30pm

Where:
The Arts Parlor
1170 South Broad St.
Philadelphia,PA

For more Info or to purchase tickets log on to www.phillydancefitness.com

Don't believe the hype!

I can't tell you how many times I've come across students who come to one of my Zumba classes and then tell me that they're not that coordinated to take my Hip hop class. I always explain how easy it is! And if you can keep up with my Zumba class you definitely would have no problem in Hip hop. When I fell into the fitness industry as a trainer I never dreamed of teaching group fitness. Now that I've been doing it over a year, I try to always find ways to make it fun. When you enter the door to one of my classes I promise that you'll have a ball! Its not an audition, its about fitness. I want you to leave your troubles at the door, and for that hour, I want you to dance! I want you to shout! And I want you to be free!

This is dance fitness with an emphasis on "fitness". Its not meant to be hard and confusing. If it is, chances are you're in the wrong classes. Don't let the word "dance" in the description of the class scare you away. I challenge you to come and take a Hip hop class with me and not smile at least once. Hip hop is not as scary as some make it out to be. So in the words of Public Enemy, don't believe the hype!

See you on the dance floor,
Alicia Nura

Let's Dance into Spring!

Hola!

Long time, no write huh? Well take is as a sure indication that I'm working hard creating for you! With the New Years rush being over, I want to know who's still in it for the long haul? Never fear, I'm here to put the fun back into fitness. Let's dance,shake and shimmy our way into Spring! With so many fitness classes to choose from, why not do something fun. Join me for a class or come check out one of the many upcoming events that I'll be teaching at....

First up!



Months to come....

April:
Old School Hip hop workshop- April 22nd

May:
Zumboga: Where Zumba meets Yoga- May 27th

Be well!

I know this chick named Kelly, last name Drive....

I moved to Philadelphia 4 years ago to follow my heart. Along the way I met a few good people, some bad, and some whom I'll probably never have a conversation with again. It's hard sometimes to move to a new city and kind of start over again as far as friends. Especially as an adult. So rather then make new friends, I found new hobbies (sad but true). I became a bit of a hermit. I found myself at gyms taking fitness classes and yoga studios getting my "Namaste" on! Hoping that I would find a friend that shared my same interests. But no luck! I heard word around town about this chick that everyone knew and I wanted to meet her. Some confided in her and she never told their secrets. She's the type of chick that's always there when you need her, And I mean 24/7. Her beauty never made her cocky or overly confident. In fact I heard she had curves for days. I had to meet her, I felt we had a lot in common. She made time for any and every body and never bailed on a work-out buddy. I asked around town on how I could meet this wonderful gift from god and one road led me right to her. So one morning I decided to meet her. As I laced up my running sneakers, I felt a little nervous about our encounter. I pulled up to the front of Lloyd Hall, our meet up spot, and she welcomed me with open arms. As I embraced her and we started our morning run, I smiled, we introduced our selves. I learned that day that Kelly was a cool, calm, therapeutic chick. She always there when I need to let off steam or just want to feel the breeze. Were a match made in heaven. Yeah! I know this chick named Kelly, last name drive, and we've been running together ever since.

Fit Pick Of The Month

While cruising through the pages of my Fitness Magazine I came across this fabulous Falke Workout Top. As I read on I soon learned that this top is no ordinary top but an anti-bacterial top- How Awesome! It's hard enough trying to wash those smelly work-out clothes, and how often do we throw away a pair of pants or top because the odor just wont come out- Too often I'll say! I've read articles and blog after blog trying to find the best ways on getting odor out of work-out clothes, but with this top, it actually fights odor causing bacteria. Only costing $45, this top pays for itself. So bye-bye to throwing out smelly work- out clothes and hello to the new wave of the future. This top gets my approval and two thumbs up. Be well..............

See You In The Gym,
Alicia Nura

On sale---->Falke Online

Fitness Magazine

This crazy little thing called a "GYM"

Sometimes I sit a laugh just thinking about how much fitness has changed my life. If anyone would have told me six years ago that I would become a personal trainer and then later start teaching Zumba classes, I would have told them they're crazy. In the past I never been a frequent gym-goer or healthy eater, in fact I was that girl who ate pizza and chicken boxes (a b-more thing) 3 in the a.m. Never even considered lifting a weight or taking a step class. It boggles my mind how poorly I lived and still didn't put on a pound! Those were the days *sigh*. As the years past I notice that my metabolism wasn't what it used to be and decided to sign up for a gym membership. I met with a trainer who put me on the right track and also started taking boot camp classes. I started feeling great but getting bored and quick. So I stopped. Still paying on a membership that I signed my soul over to I hit the gym every now and then. But still I was bored. I wanted to train and look great but I needed motivation. So I thought "self" how can I get motivated? And eureka! Why not create your own work-outs and so I did. I would rip pages from different magazines and compile them in a binder and take them with me to the gym. Sounds cray but effective. I didn't care who looked at me while I flipped through my little notebook ,and I got it in. I loved it so much that I wanted to share my love and passion with others who were in my same boat. I mastered the moves in the magazine and became a Certified Personal Trainer. The gym and I have a little love hate relationship. Its like I hate to love this crazy little thing called a gym but it has a strange hold on me :)

See you in the gym,
Alicia Nura