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Inner strength supersedes outer in every sense of the word- and yet so many people neglect to dedicate the same amount of time to the growth and sustenance of their mind and spirit, as they do their body.  _ The fact is that being in great shape is meaningless if your mind is weak and your heart cold. Take time to work on your spirit. ❤ True strength is built from the inside out. To live a strong life you need a strong foundation- an unshakeable mind, a peaceful soul, and an unstoppable spirit.  _ Alli-Fitness.com #allifitness  _ #positivevibes #sundaymorning #soul #spiritual #godsgirl #pray #godfirst #happysunday #motivation #inspiration #quotes #mindset #bestself #blessed #striveforgreatness #inspirationalquotes #motivationalquotes #mindbodysoul #faithandfitness #christianathlete #truth #wisdom #lifelessons #realtalk #honesty #childofgod #lawofattraction #higherself
Inner strength supersedes outer in every sense of the word- and yet so many people neglect to dedicate the same amount of time to the growth and sustenance of their mind and spirit, as they do their body. _ The fact is that being in great shape is meaningless if your mind is weak and your heart cold. Take time to work on your spirit. ❤ True strength is built from the inside out. To live a strong life you need a strong foundation- an unshakeable mind, a peaceful soul, and an unstoppable spirit. _ Alli-Fitness.com #allifitness  _ #positivevibes  #sundaymorning  #soul  #spiritual  #godsgirl  #pray  #godfirst  #happysunday  #motivation  #inspiration  #quotes  #mindset  #bestself  #blessed  #striveforgreatness  #inspirationalquotes  #motivationalquotes  #mindbodysoul  #faithandfitness  #christianathlete  #truth  #wisdom  #lifelessons  #realtalk  #honesty  #childofgod  #lawofattraction  #higherself 
Feeling blessed and grateful for a beautiful and productive day.  _ •New clients!! •Successful PT session (my back injury is healing rapidly!) •Recorded my latest VLOG, worked on my next contribution to @trainmag •Today bodyweight and body fat check were spot on! •Moved some heavy weight in my squats •And its 45 degrees and beautifully sunny. ❤ •And it's Friday.  _ Yep. God is good. And I am grateful.  _ Alli-Fitness.com #allifitness  _ #flexfriday #tgif #selfie #girlswholift #girlswithmuscle #godsgirl #faithandfitness #me #igers #fitgirl #fitchick #fitnessfreak #figurepro #personaltrainer #natty #bodybuilding #fitfam #athlete #weightliftinggirls #shelifts  #igfitness #bestself #gym #trainhard #strongissexy #muscle #earnednotgiven #workout #workforit
Feeling blessed and grateful for a beautiful and productive day. _ •New clients!! •Successful PT session (my back injury is healing rapidly!) •Recorded my latest VLOG, worked on my next contribution to @trainmag •Today bodyweight and body fat check were spot on! •Moved some heavy weight in my squats •And its 45 degrees and beautifully sunny. ❤ •And it's Friday. _ Yep. God is good. And I am grateful. _ Alli-Fitness.com #allifitness  _ #flexfriday  #tgif  #selfie  #girlswholift  #girlswithmuscle  #godsgirl  #faithandfitness  #me  #igers  #fitgirl  #fitchick  #fitnessfreak  #figurepro  #personaltrainer  #natty  #bodybuilding  #fitfam  #athlete  #weightliftinggirls  #shelifts  #igfitness  #bestself  #gym  #trainhard  #strongissexy  #muscle  #earnednotgiven  #workout  #workforit 
Don't neglect your greens. ❤TAG A FRIEND! _ I don't consume a lot of vegetables, particularly greens. The volume is challenging for my colitis, and I find my digestion improves greatly when I limit my consumption of green vegetables. That being said, I still deeply believe in the importance of getting your greens. While I do consume micronutrients and minerals from other supplement sources, one way that I get my greens in is by drinking 1/2 a bottle of this gem right here, @lovesuja UBER GREENS, daily. This is, honestly, one of the ONLY bottled greens juices NOT loaded with fruit juice or sugar, yet includes amazing ingredients like celery, chard, lemon, kale, grapefruit, parsley and spinach. _ I drink 1/2 a bottle each morning, mixed with my powdered multi vitamin, away from food to aid in absorption. _ How do you get your greens? Post to comments! _ Alli-Fitness.com #allifitness _ If you like my posts please remember to turn on post notifications! 👆🏻 _ #nutrition #nutritionist #health #healthychoices #greensonthego #eatyourveggies #fitfam #fitfood #healthychoices #colitis #digestion #digestivehealth #foodisfuel #riseandgrind #morning #eatclean #cleaneating #cleaneats #results #itworks #getyourgreens #greens #nutritious #nutrients #healthyliving
Don't neglect your greens. ❤TAG A FRIEND! _ I don't consume a lot of vegetables, particularly greens. The volume is challenging for my colitis, and I find my digestion improves greatly when I limit my consumption of green vegetables. That being said, I still deeply believe in the importance of getting your greens. While I do consume micronutrients and minerals from other supplement sources, one way that I get my greens in is by drinking 1/2 a bottle of this gem right here, @lovesuja UBER GREENS, daily. This is, honestly, one of the ONLY bottled greens juices NOT loaded with fruit juice or sugar, yet includes amazing ingredients like celery, chard, lemon, kale, grapefruit, parsley and spinach. _ I drink 1/2 a bottle each morning, mixed with my powdered multi vitamin, away from food to aid in absorption. _ How do you get your greens? Post to comments! _ Alli-Fitness.com #allifitness  _ If you like my posts please remember to turn on post notifications! 👆🏻 _ #nutrition  #nutritionist  #health  #healthychoices  #greensonthego  #eatyourveggies  #fitfam  #fitfood  #healthychoices  #colitis  #digestion  #digestivehealth  #foodisfuel  #riseandgrind  #morning  #eatclean  #cleaneating  #cleaneats  #results  #itworks  #getyourgreens  #greens  #nutritious  #nutrients  #healthyliving 
How perfect was it to run this 5 mile workout just when @gal_gadot was in @batmanvsuperman movie! It was a slower run as it's my deload week, but I still tried to keep pace at 5.5 mph.  Supplements: @rocksolidnutrition  Outfit: @adidaswomen  Shoes: @sauconycanada  Trainer: @allisonmoyer  #fitspiration #girlswithmuscle #girlswhosquat #girlswhodeadlift #girlswhoswimbikerun #swimbikerun #runnersofig #runnersofinstagram #runningcommunity #sauconyrunners #trisport #trisportwomen #multisport #multisportwomen #multisportathlete #multisportcanada #athletictraining #iamrocksolid #adidas #adidaswomen #ldnont #allifitness
How perfect was it to run this 5 mile workout just when @gal_gadot was in @batmanvsuperman movie! It was a slower run as it's my deload week, but I still tried to keep pace at 5.5 mph. Supplements: @rocksolidnutrition Outfit: @adidaswomen Shoes: @sauconycanada Trainer: @allisonmoyer #fitspiration  #girlswithmuscle  #girlswhosquat  #girlswhodeadlift  #girlswhoswimbikerun  #swimbikerun  #runnersofig  #runnersofinstagram  #runningcommunity  #sauconyrunners  #trisport  #trisportwomen  #multisport  #multisportwomen  #multisportathlete  #multisportcanada  #athletictraining  #iamrocksolid  #adidas  #adidaswomen  #ldnont  #allifitness 
#Repost @allisonmoyer ・・・ THOUGHT: It's okay to be inspired by the physiques of others. But you should never allow yourself to aspire to "be them". Someone else's physique might inspire you to achieve your own, but never forget that your best body will be unlike anyone else's- it will be uniquely your own.  _ I deeply believe that the only person I need to improve upon is myself. I never set my sights on what other people are doing, I manifest my own lane. ❤I direct my full focus and energy into the establishment and pursuit of my own goals- no one else's. Remember that every second you spend worrying about what someone else is doing is a second wasted on your own progress. #truth  _ Alli-Fitness.com #allifitness  _ #mentalstrength #mindset #doyourownthing #bestself #progress #bodybuildingmotivation #gymmotivation #motivation #goals #success #believe #godsgirl #faith #inspiration #riseandgrind #quotes #positivevibes #realtalk #honesty #mevsme #striveforgreatness #cantstopwontstop #figurepro #personaltrainer #madeformore #fitspiration
#Repost  @allisonmoyer ・・・ THOUGHT: It's okay to be inspired by the physiques of others. But you should never allow yourself to aspire to "be them". Someone else's physique might inspire you to achieve your own, but never forget that your best body will be unlike anyone else's- it will be uniquely your own. _ I deeply believe that the only person I need to improve upon is myself. I never set my sights on what other people are doing, I manifest my own lane. ❤I direct my full focus and energy into the establishment and pursuit of my own goals- no one else's. Remember that every second you spend worrying about what someone else is doing is a second wasted on your own progress. #truth  _ Alli-Fitness.com #allifitness  _ #mentalstrength  #mindset  #doyourownthing  #bestself  #progress  #bodybuildingmotivation  #gymmotivation  #motivation  #goals  #success  #believe  #godsgirl  #faith  #inspiration  #riseandgrind  #quotes  #positivevibes  #realtalk  #honesty  #mevsme  #striveforgreatness  #cantstopwontstop  #figurepro  #personaltrainer  #madeformore  #fitspiration 
THOUGHT: It's okay to be inspired by the physiques of others. But you should never allow yourself to aspire to "be them". Someone else's physique might inspire you to achieve your own, but never forget that your best body will be unlike anyone else's- it will be uniquely your own.  _ I deeply believe that the only person I need to improve upon is myself. I never set my sights on what other people are doing, I manifest my own lane. ❤I direct my full focus and energy into the establishment and pursuit of my own goals- no one else's. Remember that every second you spend worrying about what someone else is doing is a second wasted on your own progress. #truth  _ Alli-Fitness.com #allifitness  _ #mentalstrength #mindset #doyourownthing #bestself #progress #bodybuildingmotivation #gymmotivation #motivation #goals #success #believe #godsgirl #faith #inspiration #riseandgrind #quotes #positivevibes #realtalk #honesty #mevsme #striveforgreatness #cantstopwontstop #figurepro #personaltrainer #madeformore #fitspiration #badass
THOUGHT: It's okay to be inspired by the physiques of others. But you should never allow yourself to aspire to "be them". Someone else's physique might inspire you to achieve your own, but never forget that your best body will be unlike anyone else's- it will be uniquely your own. _ I deeply believe that the only person I need to improve upon is myself. I never set my sights on what other people are doing, I manifest my own lane. ❤I direct my full focus and energy into the establishment and pursuit of my own goals- no one else's. Remember that every second you spend worrying about what someone else is doing is a second wasted on your own progress. #truth  _ Alli-Fitness.com #allifitness  _ #mentalstrength  #mindset  #doyourownthing  #bestself  #progress  #bodybuildingmotivation  #gymmotivation  #motivation  #goals  #success  #believe  #godsgirl  #faith  #inspiration  #riseandgrind  #quotes  #positivevibes  #realtalk  #honesty  #mevsme  #striveforgreatness  #cantstopwontstop  #figurepro  #personaltrainer  #madeformore  #fitspiration  #badass 
Post workout noms : A blend of cream of rice, gluten free instant oats, @dymatize Iso-100 in Fudge Brownie and some @enjoylifefoods mini chocolate chips (exactly 1tsp) and 1TBSP gluten free cocoa krispy rice cereal (Moms Best brand) _ Random fact- I eat the saaaame foods over and over, and this is my go-to after training. I got hooked on cream of rice ever since @mountaindog1 introduced me to it circa 2012. _ Not so random fact- Nutrient timing is by no means priority when it comes to body composition. Other factors play a much larger role such as overall caloric intake and macro nutrient totals... BUT if sound nutritional principles are already in play it can help give you an edge. Consuming more carbs in you peri workout window (pre and post training) and minimizing carb consumption at other times of the day is one of the simplest ways to fuel strength and performance and still allow for a lean body composition. _ Alli-Fitness.com #allifitness  _ #fitfood #personaltrainer #yum #carbs #getinmybelly #foodisfuel #figurepro #musclefood #gains #macros #flexibledieting #nomnom #eatclean #cleaneating #protein #bodybuilding #natty #delicious #postworkoutmeal #eatfit #nutrition #nutritioniskey #diettips #gaintrain #chocolatelover #dymatize #fitfoodie #meal #highcarb
Post workout noms : A blend of cream of rice, gluten free instant oats, @dymatize Iso-100 in Fudge Brownie and some @enjoylifefoods mini chocolate chips (exactly 1tsp) and 1TBSP gluten free cocoa krispy rice cereal (Moms Best brand) _ Random fact- I eat the saaaame foods over and over, and this is my go-to after training. I got hooked on cream of rice ever since @mountaindog1 introduced me to it circa 2012. _ Not so random fact- Nutrient timing is by no means priority when it comes to body composition. Other factors play a much larger role such as overall caloric intake and macro nutrient totals... BUT if sound nutritional principles are already in play it can help give you an edge. Consuming more carbs in you peri workout window (pre and post training) and minimizing carb consumption at other times of the day is one of the simplest ways to fuel strength and performance and still allow for a lean body composition. _ Alli-Fitness.com #allifitness  _ #fitfood  #personaltrainer  #yum  #carbs  #getinmybelly  #foodisfuel  #figurepro  #musclefood  #gains  #macros  #flexibledieting  #nomnom  #eatclean  #cleaneating  #protein  #bodybuilding  #natty  #delicious  #postworkoutmeal  #eatfit  #nutrition  #nutritioniskey  #diettips  #gaintrain  #chocolatelover  #dymatize  #fitfoodie  #meal  #highcarb 
Opened up my morning this Wednesday with a great HIIT workout. Now taking a moment to breathe deep and enjoy some crisp morning air and my hot @yogitea green tea before a very busy day working with my online coaching  #allifitness clients. _ I'm very grateful to finally be feeling like I'm gaining some momentum. Since the start of 2017, it's been rough. Battling being sick coupled with my back injury has really made me feel like I was falling behind on my personal goals. But whenever I'm struggling I constantly remind myself that whatever my opposition, it's making me stronger. I have bad days, days of self doubt, just like anyone else, but I also have unwavering faith that God is making me better by my difficulty. And no matter what I'm dealing with, it's never been an option to walk away, to quit, or to abandon my goals. I have been through a lot in my life, but despite every setback, injury, illness, or failure, I have always come back better, smarter, and stronger. Struggles can make you or break you, it's all in how you rise to the fight. I have never ever regretted any of my hardships, because they have all made me who I am..... #godsplan  _ ➡️ HEADS UP!!! I am going to be putting my next VLOG together this week- it's an open Q&A so last call for any fitness or health related questions!!! Post to comments! _ #allifitness #morningmotivation #wisewordswednesday #ťhoughtoftheday #selfie #igers #fitgirl #wonderwoman #me #lifelessons #truth #realtalk #honesty #godsgirl #girlswholift #barbellbabes #strongwomen #fitfam #womanofgod #blessed #bestself #figurepro #fitchick #personaltrainer #positivevibes #positiveenergy
Opened up my morning this Wednesday with a great HIIT workout. Now taking a moment to breathe deep and enjoy some crisp morning air and my hot @yogitea green tea before a very busy day working with my online coaching #allifitness  clients. _ I'm very grateful to finally be feeling like I'm gaining some momentum. Since the start of 2017, it's been rough. Battling being sick coupled with my back injury has really made me feel like I was falling behind on my personal goals. But whenever I'm struggling I constantly remind myself that whatever my opposition, it's making me stronger. I have bad days, days of self doubt, just like anyone else, but I also have unwavering faith that God is making me better by my difficulty. And no matter what I'm dealing with, it's never been an option to walk away, to quit, or to abandon my goals. I have been through a lot in my life, but despite every setback, injury, illness, or failure, I have always come back better, smarter, and stronger. Struggles can make you or break you, it's all in how you rise to the fight. I have never ever regretted any of my hardships, because they have all made me who I am..... #godsplan  _ ➡️ HEADS UP!!! I am going to be putting my next VLOG together this week- it's an open Q&A so last call for any fitness or health related questions!!! Post to comments! _ #allifitness  #morningmotivation  #wisewordswednesday  #ťhoughtoftheday  #selfie  #igers  #fitgirl  #wonderwoman  #me  #lifelessons  #truth  #realtalk  #honesty  #godsgirl  #girlswholift  #barbellbabes  #strongwomen  #fitfam  #womanofgod  #blessed  #bestself  #figurepro  #fitchick  #personaltrainer  #positivevibes  #positiveenergy 
If you're waking up today disappointed in the way you handled your weekend- you're not alone. Slip ups happen, to all of us. And when you're miserable, or wallowing in self disappointment, the hardest thing to do is to be thankful. But now is the time to find the good, grab onto it with both hands, and celebrate it. This is a new day. A fresh start. A brand new beginning. If you don't want your slip up to become a downward spiral then it's crucial to get your mind away from past negative choices and instead focus, right now, on forward right action.  _ "This is the day the Lord has made. Rejoice and be glad in it." (Psalm 118:24) _ Alli-Fitness.com #allifitness  _ #riseandgrind #fitspo #morningmotivation #motivation #inspiration #encouragement #mindset #positivevibes #positivethinking #godsgirl #believe #faith #striveforgreatness #bestself #thestruggleisreal #lifequotes #quoteoftheday #ťhoughtoftheday #real #realtalk #honesty #truth #wisewords #fitnessjourney #nevergiveup #blessed #thankful #neverquit #personaltrainer
If you're waking up today disappointed in the way you handled your weekend- you're not alone. Slip ups happen, to all of us. And when you're miserable, or wallowing in self disappointment, the hardest thing to do is to be thankful. But now is the time to find the good, grab onto it with both hands, and celebrate it. This is a new day. A fresh start. A brand new beginning. If you don't want your slip up to become a downward spiral then it's crucial to get your mind away from past negative choices and instead focus, right now, on forward right action. _ "This is the day the Lord has made. Rejoice and be glad in it." (Psalm 118:24) _ Alli-Fitness.com #allifitness  _ #riseandgrind  #fitspo  #morningmotivation  #motivation  #inspiration  #encouragement  #mindset  #positivevibes  #positivethinking  #godsgirl  #believe  #faith  #striveforgreatness  #bestself  #thestruggleisreal  #lifequotes  #quoteoftheday  #ťhoughtoftheday  #real  #realtalk  #honesty  #truth  #wisewords  #fitnessjourney  #nevergiveup  #blessed  #thankful  #neverquit  #personaltrainer 
This was my last hard workout for the week. I'm starting a deload week with my trainer @allisonmoyer starting Monday. This workout started with a 1/2 mile warmup at 6mph.  This workout was tough, but with @rocksolidnutrition pre-pump in massive mango, @rocksolidnutrition pump in fruit punch and @purevitalabs pure glutamine, my 2x2 mile intervals were fast and fun! And the great tasting flavours kept me going during my rest break.  I kept the pace for the first 2 mile interval at 6.7 mph (with no incline on the treadie) making it a 9 min mile. Then breaked for 10 min then went back at it again for another 2 miles. This time pacing at 7 mph with a short sprint at the end at 7.2 mph (making it 8.5 min mile). Incline was at 0% the whole time.  #fitspiration #girlswholift #girlswithmuscle #girlswithmuscles #girlswhosquat #girlswhodeadlift #girlswhoswimbikerun #swimbikerun #runningworkouts #runnerscommunity #runnersofinstagram #multisportathlete #multisportcanada #multisportwomen #athlete #athletictraining #multisportlifestyle #ldnont #iamrocksolid #titika #allifitness  @sauconycanada @saucony @titikaactive @rocksolidnutrition @allisonmoyer
This was my last hard workout for the week. I'm starting a deload week with my trainer @allisonmoyer starting Monday. This workout started with a 1/2 mile warmup at 6mph. This workout was tough, but with @rocksolidnutrition pre-pump in massive mango, @rocksolidnutrition pump in fruit punch and @purevitalabs pure glutamine, my 2x2 mile intervals were fast and fun! And the great tasting flavours kept me going during my rest break. I kept the pace for the first 2 mile interval at 6.7 mph (with no incline on the treadie) making it a 9 min mile. Then breaked for 10 min then went back at it again for another 2 miles. This time pacing at 7 mph with a short sprint at the end at 7.2 mph (making it 8.5 min mile). Incline was at 0% the whole time. #fitspiration  #girlswholift  #girlswithmuscle  #girlswithmuscles  #girlswhosquat  #girlswhodeadlift  #girlswhoswimbikerun  #swimbikerun  #runningworkouts  #runnerscommunity  #runnersofinstagram  #multisportathlete  #multisportcanada  #multisportwomen  #athlete  #athletictraining  #multisportlifestyle  #ldnont  #iamrocksolid  #titika  #allifitness  @sauconycanada @saucony @titikaactive @rocksolidnutrition @allisonmoyer
Posing today- because even when I am not in prep, I strive to pose a few times a month. _ I am constantly being asked "are you competing soon?" because I do tend to stay pretty lean whether I'm prepping or not.  _ I think it's incredibly important to understand that how lean someone is or isn't is highly individualized. _ •I genetically have always been a slender, lean person. My body always trends towards being leaner. •In the past, particularly when I was younger, i did do the whole "gain 15-20 lbs when not dieting" ordeal and in my opinion, for me, it did more harm then good. The drastic gaining and losing of weight caused more psychological and physiological issues then my remaining relatively lean year round ever has. •I think it's important to enjoy your body, day in and day out. I don't get my body in shape just to step on stage; I do it because it's my passion. This is who I am and how I live my life. I like to look and feel healthy. •I'm not as lean or as hard as I am when I compete, but my bodyweight stays relatively close. In doing this I've actually found I'm able to gain more muscle with less fat accumulation by gradually adding more food and keeping calories clean. I also sacrifice less lean muscle when prepping because I don't need to go the same dietary or training extremes that someone with 25+ lbs to lose might.  _ This approach might not work for everyone, but I'm not concerned with doing what's trendy or what works for anyone else. I'm only concerned with doing what works for me. I try to keep my body as steady as possible without a lot of fluctuations. I find this beneficial for my digestive health (I have colitis), my hormonal balance, and my metabolism.  _ My recommendation is always to do what works best for YOU mentally, physically, and emotionally. As always- post questions to comments or email me! Allisonmoyer@live.com _ @ipepros  _ Alli-Fitness.com #allifitness  _ #figurepro #fitspo #aesthetics #physique #quads #abs #natty #bodybuilding #fitfam #fitgirl #fitnessfreak #igfitness #shredded #dedication #discipline #motivation #girlswholift #girlswithmuscle #muscle #gym #weightliftinggirls #strongwomen #personaltrainer #squats #gains
Posing today- because even when I am not in prep, I strive to pose a few times a month. _ I am constantly being asked "are you competing soon?" because I do tend to stay pretty lean whether I'm prepping or not. _ I think it's incredibly important to understand that how lean someone is or isn't is highly individualized. _ •I genetically have always been a slender, lean person. My body always trends towards being leaner. •In the past, particularly when I was younger, i did do the whole "gain 15-20 lbs when not dieting" ordeal and in my opinion, for me, it did more harm then good. The drastic gaining and losing of weight caused more psychological and physiological issues then my remaining relatively lean year round ever has. •I think it's important to enjoy your body, day in and day out. I don't get my body in shape just to step on stage; I do it because it's my passion. This is who I am and how I live my life. I like to look and feel healthy. •I'm not as lean or as hard as I am when I compete, but my bodyweight stays relatively close. In doing this I've actually found I'm able to gain more muscle with less fat accumulation by gradually adding more food and keeping calories clean. I also sacrifice less lean muscle when prepping because I don't need to go the same dietary or training extremes that someone with 25+ lbs to lose might. _ This approach might not work for everyone, but I'm not concerned with doing what's trendy or what works for anyone else. I'm only concerned with doing what works for me. I try to keep my body as steady as possible without a lot of fluctuations. I find this beneficial for my digestive health (I have colitis), my hormonal balance, and my metabolism. _ My recommendation is always to do what works best for YOU mentally, physically, and emotionally. As always- post questions to comments or email me! Allisonmoyer@live.com _ @ipepros _ Alli-Fitness.com #allifitness  _ #figurepro  #fitspo  #aesthetics  #physique  #quads  #abs  #natty  #bodybuilding  #fitfam  #fitgirl  #fitnessfreak  #igfitness  #shredded  #dedication  #discipline  #motivation  #girlswholift  #girlswithmuscle  #muscle  #gym  #weightliftinggirls  #strongwomen  #personaltrainer  #squats  #gains 
It's never easy severing ties with someone you once considered an"friend". I have recently had to re-evaluate some relationships in my own life, and I found myself thinking..... that so often the more we align our actions and decisions with our own goals and dreams, the more we find ourselves alone. Losing people you "thought" were loyal can be painful, but I believe it's never as painful as denying yourself the chance to pursue your goals- to live the life you truly want at the expense of pleasing others. If there's one thing I've realized in the past few years it's that regardless of the circumstance it's simply better to release anything and anyone that is no longer benefiting my mind, body, or spirit.  _ Part of being successful means strengthening relationships with those who matter, and letting go of those that do not. Energy isn't finite. You have to be able to filter out the people that drain you, and instead surround yourself with people who uplift, encourage, motivate and inspire you to seek new heights.  _ Remember, your "tribe" doesn't have to be huge to be effective. Quality matters. Quantity does not.  _ Alli-Fitness.com #allifitness  _ #ťhoughtoftheday #friends #motivation #inspiration #beyourself #nodrama #positivethinking #positivevibes #godsgirl #womanofgod #bestself #striveforgreatness #quotes #quoteoftheday #inspirational #lifequotes #lifelessons #success #encouragement #mindset #riseandgrind #realtalk #truth #real #honesty #wisewords #strongwomen
It's never easy severing ties with someone you once considered an"friend". I have recently had to re-evaluate some relationships in my own life, and I found myself thinking..... that so often the more we align our actions and decisions with our own goals and dreams, the more we find ourselves alone. Losing people you "thought" were loyal can be painful, but I believe it's never as painful as denying yourself the chance to pursue your goals- to live the life you truly want at the expense of pleasing others. If there's one thing I've realized in the past few years it's that regardless of the circumstance it's simply better to release anything and anyone that is no longer benefiting my mind, body, or spirit. _ Part of being successful means strengthening relationships with those who matter, and letting go of those that do not. Energy isn't finite. You have to be able to filter out the people that drain you, and instead surround yourself with people who uplift, encourage, motivate and inspire you to seek new heights. _ Remember, your "tribe" doesn't have to be huge to be effective. Quality matters. Quantity does not. _ Alli-Fitness.com #allifitness  _ #ťhoughtoftheday  #friends  #motivation  #inspiration  #beyourself  #nodrama  #positivethinking  #positivevibes  #godsgirl  #womanofgod  #bestself  #striveforgreatness  #quotes  #quoteoftheday  #inspirational  #lifequotes  #lifelessons  #success  #encouragement  #mindset  #riseandgrind  #realtalk  #truth  #real  #honesty  #wisewords  #strongwomen 
I'm not a glamorous person. My hair is all my own, my eyelashes are real, I own more pairs of sneakers then I do heels, prefer sweats over jeans, and my idea of "fun" on a Saturday is this: loud music and a heavy barbell.  _ My back is on the mend- still no overhead work (yet💪🏻) but thanks to my physical therapist I am moving pain free and getting myself back under weight that a week ago was a physical impossibility. I never imagined I'd miss heavy weightlifting so much until I had it taken from me. Feeling blessed beyond measure and so grateful to God for His continued healing.... _ Alli-Fitness.com #allifitness _ #oly #olympicweightlifting #weightlifting #weightliftinggirls #strengthtraining #barbellbabes #girlswholift #strong #lift #gym #trainhard #fitnessfreak #video #figurepro #squats #motivation #natty #bodybuilding #gymmotivation #personaltrainer #gohardorgohome #beastmode #strongnotskinny #bestself #liftheavy #blessed #stronger #highlyfavored #saturday
I'm not a glamorous person. My hair is all my own, my eyelashes are real, I own more pairs of sneakers then I do heels, prefer sweats over jeans, and my idea of "fun" on a Saturday is this: loud music and a heavy barbell. _ My back is on the mend- still no overhead work (yet💪🏻) but thanks to my physical therapist I am moving pain free and getting myself back under weight that a week ago was a physical impossibility. I never imagined I'd miss heavy weightlifting so much until I had it taken from me. Feeling blessed beyond measure and so grateful to God for His continued healing.... _ Alli-Fitness.com #allifitness  _ #oly  #olympicweightlifting  #weightlifting  #weightliftinggirls  #strengthtraining  #barbellbabes  #girlswholift  #strong  #lift  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squats  #motivation  #natty  #bodybuilding  #gymmotivation  #personaltrainer  #gohardorgohome  #beastmode  #strongnotskinny  #bestself  #liftheavy  #blessed  #stronger  #highlyfavored  #saturday 
I'm a HUGE seafood fan. I frequently find myself on "kicks" with food and salmon has been one of my go-to meals lately.  This is wild coho salmon w/ a squeeze of lemon and baked sweet potatoes. Dash of Celtic sea salt.  _ Cold and dark winter months can often create a lack of motivation and a sense of depression. It's typically why we tend to over-eat in the winter months as well. Eating high calorie comfort foods in times of anxiety or depression, is a type of 'natural' reward that reduces the stress response. But instead of reaching for foods that are going to sabotage your fitness goals, instead increase your consumption of omega 3 foods like olive oil, flaxseed, walnuts or wild salmon. Research has shown that these foods have a positive impact on your mood.  _ •Try adding some chopped walnuts to a salad •Toss veggies in olive oil or drizzle over grilled chicken •Add flaxseeds or flaxmeal to oatmeal, smoothies or sprinkle onto a salad •Swap your usual chicken breast for wild salmon a few times a week.  _ Alli-Fitness.com #allifitness  _ #musclefood #foodisfuel #fitfood #fitnessfood #cleaneating #cleaneats #health #healthychoices #healthyfood #macros #nutrition #nutritionist #eatwell #youarewhatyoueat #dinner #bodybuilding #diet #fitfam #fitfoodporn #wellness #personaltrainer #healthyfats #carbs #protein #meal #eatrealfood #wholefood #nutritious
I'm a HUGE seafood fan. I frequently find myself on "kicks" with food and salmon has been one of my go-to meals lately. This is wild coho salmon w/ a squeeze of lemon and baked sweet potatoes. Dash of Celtic sea salt. _ Cold and dark winter months can often create a lack of motivation and a sense of depression. It's typically why we tend to over-eat in the winter months as well. Eating high calorie comfort foods in times of anxiety or depression, is a type of 'natural' reward that reduces the stress response. But instead of reaching for foods that are going to sabotage your fitness goals, instead increase your consumption of omega 3 foods like olive oil, flaxseed, walnuts or wild salmon. Research has shown that these foods have a positive impact on your mood. _ •Try adding some chopped walnuts to a salad •Toss veggies in olive oil or drizzle over grilled chicken •Add flaxseeds or flaxmeal to oatmeal, smoothies or sprinkle onto a salad •Swap your usual chicken breast for wild salmon a few times a week. _ Alli-Fitness.com #allifitness  _ #musclefood  #foodisfuel  #fitfood  #fitnessfood  #cleaneating  #cleaneats  #health  #healthychoices  #healthyfood  #macros  #nutrition  #nutritionist  #eatwell  #youarewhatyoueat  #dinner  #bodybuilding  #diet  #fitfam  #fitfoodporn  #wellness  #personaltrainer  #healthyfats  #carbs  #protein  #meal  #eatrealfood  #wholefood  #nutritious 
My only goal right now- outside of wanting bigger shoulders, a stronger squat, a fierce snatch and rock solid glutes? To work harder for Gods approval and lean less on the acceptance of others. To live life boldly and purposefully and to graciously be able to let go of what anyone else may think or say about me in the process. To be at peace. To be HAPPY. ❤#pursuitofhappiness  _ Alli-Fitness.com #allifitness _ #selfie #bodybuilding #personaltrainer #riseandgrind #godfidence #godsgirl #abs #igers #figurepro #natty #naturalbodybuilding #drugfreeathlete #bestself #striveforgreatness #motivation #fitgirl #inspiration #strongnotskinny #weightliftinggirls #girlswholift #girlswithmuscle #muscle #gym #aesthetics #beastmode #shelifts #717 #lancaster
My only goal right now- outside of wanting bigger shoulders, a stronger squat, a fierce snatch and rock solid glutes? To work harder for Gods approval and lean less on the acceptance of others. To live life boldly and purposefully and to graciously be able to let go of what anyone else may think or say about me in the process. To be at peace. To be HAPPY. ❤#pursuitofhappiness  _ Alli-Fitness.com #allifitness  _ #selfie  #bodybuilding  #personaltrainer  #riseandgrind  #godfidence  #godsgirl  #abs  #igers  #figurepro  #natty  #naturalbodybuilding  #drugfreeathlete  #bestself  #striveforgreatness  #motivation  #fitgirl  #inspiration  #strongnotskinny  #weightliftinggirls  #girlswholift  #girlswithmuscle  #muscle  #gym  #aesthetics  #beastmode  #shelifts  #717  #lancaster 
Took my pwo supps pre workout, put my post workout meal in the freezer this morning instead of the fridge (frozen cream of rice anyone?) and mid training I discovered I'd been walking around all day wearing my underwear inside out. One of THOSE days.... _ BUT in honor of #humpday : Trap Bar Deads. _ I'm a sucker for conventional deads, but if I train them too hard for too long I find it's actually counterproductive to my progress. I train them for a period, then use subtle variations in exercise execution to help prevent pain, injury, over reaching or hitting a plateau. Trap bar deads in particular help alleviate low back pain or discomfort due to the weight set up. It's even to your body and doesn't require as much hip flexion to execute, so you can keep a more upright posture which prevents the rounding of the back you commonly see in conventional deadlifts. However, the trap bar activates your back muscles less than the straight bar does. It shifts the load from your back and hamstring muscles to your quads. To combat this, I focus hard on pushing the ground away through my heels. I also slightly lift my toes in my shoes to help recruit more of my posterior chain. And lastly, I squeeze the glutes together, hard at the top of the movement to maximize their involvement.  _ Alli-Fitness.com #allifitness _ #bootybuilding #glutes #barbellbabes #fitgirlsguide #figurepro #gym #exercise #video #shelifts #strongnotskinny #natty #bodybuilding #girlswholift #girlswithmuscle #garagegym #lift #trainhard #nopainnogain #personaltrainer #beastmode #weightlifting #strengthtraining #motivation #muscle #figurecompetitor #fitgirl #legday #deadlift
Took my pwo supps pre workout, put my post workout meal in the freezer this morning instead of the fridge (frozen cream of rice anyone?) and mid training I discovered I'd been walking around all day wearing my underwear inside out. One of THOSE days.... _ BUT in honor of #humpday  : Trap Bar Deads. _ I'm a sucker for conventional deads, but if I train them too hard for too long I find it's actually counterproductive to my progress. I train them for a period, then use subtle variations in exercise execution to help prevent pain, injury, over reaching or hitting a plateau. Trap bar deads in particular help alleviate low back pain or discomfort due to the weight set up. It's even to your body and doesn't require as much hip flexion to execute, so you can keep a more upright posture which prevents the rounding of the back you commonly see in conventional deadlifts. However, the trap bar activates your back muscles less than the straight bar does. It shifts the load from your back and hamstring muscles to your quads. To combat this, I focus hard on pushing the ground away through my heels. I also slightly lift my toes in my shoes to help recruit more of my posterior chain. And lastly, I squeeze the glutes together, hard at the top of the movement to maximize their involvement. _ Alli-Fitness.com #allifitness  _ #bootybuilding  #glutes  #barbellbabes  #fitgirlsguide  #figurepro  #gym  #exercise  #video  #shelifts  #strongnotskinny  #natty  #bodybuilding  #girlswholift  #girlswithmuscle  #garagegym  #lift  #trainhard  #nopainnogain  #personaltrainer  #beastmode  #weightlifting  #strengthtraining  #motivation  #muscle  #figurecompetitor  #fitgirl  #legday  #deadlift 
Don't allow your surroundings to bully you out of thinking you're unqualified to do the things you were created to do. I believe that sometimes God places you in the midst of major problems in order to stretch you out of minor thinking. Don't believe that you're stuck, or that you're not capable. People around you might say that you can't, and your circumstances might make you feel trapped, but you're only as limited as you allow yourself to be.  __ #thought : Just because others underestimate you doesn't mean you also need to underestimate yourself. God has given you the ability and the strength you need to live the life you want.  _ @ipepros  _ 📷 by @yasmeenphoto  _ ➡️ $75 OFF my one-on-one Online Coaching Services. 👆🏻 SHOP LINK IN BIO 👆🏻 _ Alli-Fitness.com #allifitness _ #athlete #figurepro #fitnessmodel #womanofgod #godsgirl #fitspo #riseandgrind #wakeprayslay #bestself #motivation #inspiration #fitfam #personaltrainer #photooftheday #igers #fitchick #fitgirl #nevergiveup #striveforgreatness #godfidence #runner #natty #drugfreeathlete
Don't allow your surroundings to bully you out of thinking you're unqualified to do the things you were created to do. I believe that sometimes God places you in the midst of major problems in order to stretch you out of minor thinking. Don't believe that you're stuck, or that you're not capable. People around you might say that you can't, and your circumstances might make you feel trapped, but you're only as limited as you allow yourself to be. __ #thought  : Just because others underestimate you doesn't mean you also need to underestimate yourself. God has given you the ability and the strength you need to live the life you want. _ @ipepros _ 📷 by @yasmeenphoto _ ➡️ $75 OFF my one-on-one Online Coaching Services. 👆🏻 SHOP LINK IN BIO 👆🏻 _ Alli-Fitness.com #allifitness  _ #athlete  #figurepro  #fitnessmodel  #womanofgod  #godsgirl  #fitspo  #riseandgrind  #wakeprayslay  #bestself  #motivation  #inspiration  #fitfam  #personaltrainer  #photooftheday  #igers  #fitchick  #fitgirl  #nevergiveup  #striveforgreatness  #godfidence  #runner  #natty  #drugfreeathlete 
Yassssss busting a move and shaking my booty predawn 💃🏼 Everyday is a brand new one with endless opportunity and feeling euphoric yo 💪🏻👊🏻👍🏻🎤 We don't stop You can't stop One more time  Celebration  #fitness #fitfreak #appleradio #bustamove #musicsgotmefeelingsofree #onemoretime #getit #grind #cantstopwontstop #goals #shakeyourbooty #yasssss #blessed #earlymorningdrive #getsome #allifitness #watchme #nomatterwhat #nomudnolotus #grind #dancejam #yo
Yassssss busting a move and shaking my booty predawn 💃🏼 Everyday is a brand new one with endless opportunity and feeling euphoric yo 💪🏻👊🏻👍🏻🎤 We don't stop You can't stop One more time Celebration #fitness  #fitfreak  #appleradio  #bustamove  #musicsgotmefeelingsofree  #onemoretime  #getit  #grind  #cantstopwontstop  #goals  #shakeyourbooty  #yasssss  #blessed  #earlymorningdrive  #getsome  #allifitness  #watchme  #nomatterwhat  #nomudnolotus  #grind  #dancejam  #yo 
I don't care how many likes this video does or does not get- today thanks to Dr. Paul Erwin PT and the gang at Hershey Rehab, I was able to clean- pain free. Singles at 75% and some power clean triples. Still no overhead pressing or overhead work- but this was a HUGE step forward for me. #thankful. _ It may not seem it, but God is at much at work during our times of suffering, injury or illness as He is during our moments of achievement or bliss. I'd love to say I never hit plateaus, grow stagnant, make mistakes or find myself questioning my ability, my potential, or my purpose- but I'd be lying. Like anyone and everyone, I stumble, stutter, and fall. But I always have, and always will continue to pick myself up and move forward. Taking this injury one step at a time- and praising God for small victories- like this- along the way.  _ Alli-Fitness.com #allifitness _ #oly #olympicweightlifting #weightlifting #weightliftinggirls #strengthtraining #barbellbabes #girlswholift #strong #lift #gym #trainhard #fitnessfreak #video #figurepro #squats #motivation #natty #bodybuilding #gymmotivation #personaltrainer #gohardorgohome #beastmode #strongnotskinny #bestself #liftheavy #blessed #stronger #highlyfavored
I don't care how many likes this video does or does not get- today thanks to Dr. Paul Erwin PT and the gang at Hershey Rehab, I was able to clean- pain free. Singles at 75% and some power clean triples. Still no overhead pressing or overhead work- but this was a HUGE step forward for me. #thankful . _ It may not seem it, but God is at much at work during our times of suffering, injury or illness as He is during our moments of achievement or bliss. I'd love to say I never hit plateaus, grow stagnant, make mistakes or find myself questioning my ability, my potential, or my purpose- but I'd be lying. Like anyone and everyone, I stumble, stutter, and fall. But I always have, and always will continue to pick myself up and move forward. Taking this injury one step at a time- and praising God for small victories- like this- along the way. _ Alli-Fitness.com #allifitness  _ #oly  #olympicweightlifting  #weightlifting  #weightliftinggirls  #strengthtraining  #barbellbabes  #girlswholift  #strong  #lift  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squats  #motivation  #natty  #bodybuilding  #gymmotivation  #personaltrainer  #gohardorgohome  #beastmode  #strongnotskinny  #bestself  #liftheavy  #blessed  #stronger  #highlyfavored 
It's been unsettling the past few weeks, dealing with my injury. It's brought to light a lot of my physical and mental weaknesses and it's made me uncomfortably aware of just how negligent I had become in my own training. The path I was on- was not a positive one. _ My childhood pastor used to say that God will only subtly try to get your attention for so long before pulling out a 2x4 and taking a swing. TRANSLATION? Sometimes we need more then just a rain shower in life to rattle us enough to change. Sometimes we need a full on storm.  _ It's scary to think that as much as I know, as a coach and athlete, I still have so much more to learn. Despite all I've done, there is so much more potential left to tap into. And despite all of my goals and my lofty intentions I've yet to reach the heights of what I believe I'm capable of.  _ The next few weeks will involve a lot of PT, rehab, stretching, massage, trigger point therapy and re-learning how to move again. But despite the challenge I am welcoming the opportunity to become better. Gods exposed an area in my life that is weak, and now I've been given the opportunity to make it a strength.  _ Whatever weaknesses are being exposed in your own life right now, let the discomfort of your struggle drive you towards forward movement. The beauty of hard lessons is that they TEACH, and by learning, we grow. Let the fear of staying where you are be the catalyst in your life for purposeful action. #transformationtuesday #motivation #motivationalquotes #inspiration #lifelessons #faithandfitness #believe #bestself #striveforgreatness #gymmotivation #mevsme #progressnotperfection #nevergiveup #fitspo #fitspiration #quoteoftheday #determination #discipline #fitfam #godsgirl #mindset #success #personaltrainer  _ _ _ I know that being motivated to achieve your fitness goals is a huge step in the right direction, but it's only half the battle won. Without the right guidance & support, your efforts could be met with disappointing results.  So this week only, I am offering ➡️ $75 OFF my one-on-one Online Coaching Services. 👆🏻 SHOP LINK IN BIO 👆🏻 _ #allifitness www.alli-fitness.com
It's been unsettling the past few weeks, dealing with my injury. It's brought to light a lot of my physical and mental weaknesses and it's made me uncomfortably aware of just how negligent I had become in my own training. The path I was on- was not a positive one. _ My childhood pastor used to say that God will only subtly try to get your attention for so long before pulling out a 2x4 and taking a swing. TRANSLATION? Sometimes we need more then just a rain shower in life to rattle us enough to change. Sometimes we need a full on storm. _ It's scary to think that as much as I know, as a coach and athlete, I still have so much more to learn. Despite all I've done, there is so much more potential left to tap into. And despite all of my goals and my lofty intentions I've yet to reach the heights of what I believe I'm capable of. _ The next few weeks will involve a lot of PT, rehab, stretching, massage, trigger point therapy and re-learning how to move again. But despite the challenge I am welcoming the opportunity to become better. Gods exposed an area in my life that is weak, and now I've been given the opportunity to make it a strength. _ Whatever weaknesses are being exposed in your own life right now, let the discomfort of your struggle drive you towards forward movement. The beauty of hard lessons is that they TEACH, and by learning, we grow. Let the fear of staying where you are be the catalyst in your life for purposeful action. #transformationtuesday  #motivation  #motivationalquotes  #inspiration  #lifelessons  #faithandfitness  #believe  #bestself  #striveforgreatness  #gymmotivation  #mevsme  #progressnotperfection  #nevergiveup  #fitspo  #fitspiration  #quoteoftheday  #determination  #discipline  #fitfam  #godsgirl  #mindset  #success  #personaltrainer  _ _ _ I know that being motivated to achieve your fitness goals is a huge step in the right direction, but it's only half the battle won. Without the right guidance & support, your efforts could be met with disappointing results. So this week only, I am offering ➡️ $75 OFF my one-on-one Online Coaching Services. 👆🏻 SHOP LINK IN BIO 👆🏻 _ #allifitness  www.alli-fitness.com
Mondays are for squats ❤️ 6x6 today, last set shown here at 165. Bodyweight this a.m was 117.3. _ One reason I like to emphasize training for strength early in the workout is because of what's known as "potentiation". This term refers to what happens when you have the muscles produce a maximal effort which increases the nervous systems capacity to engage muscle fibers during any subsequent strength work.  _ In other words, any hypertrophy work you do AFTER strength work becomes even more effective because you opened your workout with heavy weights. Why does this matter? Because the more muscle fibers you can recruit and fatigue the more potential you have for muscle growth. By training heavy right out of the gate you turn on the nervous system, or prime it, and it helps to increase the muscle building potential of any following hypertrophy work.  _ Alli-Fitness.com 👉🏻 SAVE $75 on Online Coaching, this week only! 👆🏻LINK IN BIO #allifitness _ #squats #strengthtraining #legday #weightliftinggirls #monday #barbellbabes #girlswholift #strong #ironaddict #gym #trainhard #fitnessfreak #video #figurepro #squatspo #gymmotivation #natty #bodybuilding #motivation #personaltrainer #fitgirls #liftheavy #powerlifting #natty #bodybuilding #garagegym #ifpa #strongnotskinny #fitfam #girlswithmuscle #quadsquad
Mondays are for squats ❤️ 6x6 today, last set shown here at 165. Bodyweight this a.m was 117.3. _ One reason I like to emphasize training for strength early in the workout is because of what's known as "potentiation". This term refers to what happens when you have the muscles produce a maximal effort which increases the nervous systems capacity to engage muscle fibers during any subsequent strength work. _ In other words, any hypertrophy work you do AFTER strength work becomes even more effective because you opened your workout with heavy weights. Why does this matter? Because the more muscle fibers you can recruit and fatigue the more potential you have for muscle growth. By training heavy right out of the gate you turn on the nervous system, or prime it, and it helps to increase the muscle building potential of any following hypertrophy work. _ Alli-Fitness.com 👉🏻 SAVE $75 on Online Coaching, this week only! 👆🏻LINK IN BIO #allifitness  _ #squats  #strengthtraining  #legday  #weightliftinggirls  #monday  #barbellbabes  #girlswholift  #strong  #ironaddict  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squatspo  #gymmotivation  #natty  #bodybuilding  #motivation  #personaltrainer  #fitgirls  #liftheavy  #powerlifting  #natty  #bodybuilding  #garagegym  #ifpa  #strongnotskinny  #fitfam  #girlswithmuscle  #quadsquad 
This morning was a 7 mile run and walking my dogs. Then did my @romwod and now logging time on the @rumbleroller . I have a love/hate relationship with this device. It hurts, but in a beautifully addictive way. It truly takes self myofascial release to a whole other level.  _ My DOMS is in overdrive this week. I've been stretching, taking Epsom salt soaks and foam rolling like mad. Due to my back injury I had to shift my training, and I feel that the tweaks I made actually wound up providing an entirely new stimulus that my mind and body responded well to. I have been so sore ALL week, but soreness aside, the change in training was a blessing in disguise. I felt physically and mentally challenged in new ways, and despite my injury I found myself looking forward to each workout. ❤ A pleasant reminder that every challenge you will ever come up against has the potential for positive influence- if you're patient enough to seek it out.  _ 👇🏻Favorite rest day activity? Post to comments!!👇🏻 - Alli-Fitness.com #allifitness _ #rumbleroller #recoverymode #sundayfunday #restday #hurtsogood #personaltrainer #bodybuilding #health #coach #fitness #figurepro #natty #mobility #myofascialrelease #athlete #thestruggleisreal #sore #trainhardrecoverharder #strengthtraining #weightlifting #girlswholift #weightliftinggirls #functionalstrength #fitgirl #wellness #tightmuscles #injuryprevention #fitfam #igfitness
This morning was a 7 mile run and walking my dogs. Then did my @romwod and now logging time on the @rumbleroller . I have a love/hate relationship with this device. It hurts, but in a beautifully addictive way. It truly takes self myofascial release to a whole other level. _ My DOMS is in overdrive this week. I've been stretching, taking Epsom salt soaks and foam rolling like mad. Due to my back injury I had to shift my training, and I feel that the tweaks I made actually wound up providing an entirely new stimulus that my mind and body responded well to. I have been so sore ALL week, but soreness aside, the change in training was a blessing in disguise. I felt physically and mentally challenged in new ways, and despite my injury I found myself looking forward to each workout. ❤ A pleasant reminder that every challenge you will ever come up against has the potential for positive influence- if you're patient enough to seek it out. _ 👇🏻Favorite rest day activity? Post to comments!!👇🏻 - Alli-Fitness.com #allifitness  _ #rumbleroller  #recoverymode  #sundayfunday  #restday  #hurtsogood  #personaltrainer  #bodybuilding  #health  #coach  #fitness  #figurepro  #natty  #mobility  #myofascialrelease  #athlete  #thestruggleisreal  #sore  #trainhardrecoverharder  #strengthtraining  #weightlifting  #girlswholift  #weightliftinggirls  #functionalstrength  #fitgirl  #wellness  #tightmuscles  #injuryprevention  #fitfam  #igfitness 
At one point or another I think we ALL fall into the trap of wondering why we aren't more like others or why we don't have the same experiences they do- but it IS a trap. Constant comparison and competition with other people leads to dissatisfaction with what God IS giving to us. We all have different gifts, different talents, and different strengths and you can't compare things that simply were never to be compared. Individuality and uniqueness is part of what makes life beautiful- God didn't intend for us to all be the same, look the same, or have lives that play out the same. He meant for there to be differences. And different isn't better or worse.  It's just DIFFERENT.  I love Romans 12:6 "having gifts that differ, let us use them." You are ONE OF A KIND. The life you are living is the life you were meant to live. So focus on your own goals, your own path, and making the most of what God has given to you.  _ Alli-Fitness.com #allifitness _ #selflovesunday #sundaymorning #selflove #loveyourself #bestself #beyourself #blessed #highlyfavored #faith #motivation #positivevibes #lifelessons #bestoftheday #quoteoftheday #inspirationalquotes #inspiring #encouragement #empower #femalemotivation #strogwomen #godsgirl #womanofgod #purpose #childofgod #confidence #wisewords #motivational #mindset
At one point or another I think we ALL fall into the trap of wondering why we aren't more like others or why we don't have the same experiences they do- but it IS a trap. Constant comparison and competition with other people leads to dissatisfaction with what God IS giving to us. We all have different gifts, different talents, and different strengths and you can't compare things that simply were never to be compared. Individuality and uniqueness is part of what makes life beautiful- God didn't intend for us to all be the same, look the same, or have lives that play out the same. He meant for there to be differences. And different isn't better or worse. It's just DIFFERENT. I love Romans 12:6 "having gifts that differ, let us use them." You are ONE OF A KIND. The life you are living is the life you were meant to live. So focus on your own goals, your own path, and making the most of what God has given to you. _ Alli-Fitness.com #allifitness  _ #selflovesunday  #sundaymorning  #selflove  #loveyourself  #bestself  #beyourself  #blessed  #highlyfavored  #faith  #motivation  #positivevibes  #lifelessons  #bestoftheday  #quoteoftheday  #inspirationalquotes  #inspiring  #encouragement  #empower  #femalemotivation  #strogwomen  #godsgirl  #womanofgod  #purpose  #childofgod  #confidence  #wisewords  #motivational  #mindset 
✔Vitamin C ✔Echinacea ✔Zinc ✔Throat Coat hot tea  THIS is why I love my coach. I posted yesterday that I could feel sicknesd coming on. Shortly after I recieved an email with instructions to kick it before it was a full blown week of being sick!  @allisonmoyer is the best!  She genuinely cares about her clients' health and well-being and goes out of her way to ensure you are healthy all around.  I think I got really lucky when I chose my coach...now that everyone and their grandmother is a coach I would be so overwhelmed trying to find someone that I could trust. Blessed to work with the best ❤❤ #allifitness #mycoachisthebest #bodybuilding #figure #bikini #girlswholift #goawaycold #notimetobesick #fitness #fitfam #militarymuscle #iam1stphorm
✔Vitamin C ✔Echinacea ✔Zinc ✔Throat Coat hot tea THIS is why I love my coach. I posted yesterday that I could feel sicknesd coming on. Shortly after I recieved an email with instructions to kick it before it was a full blown week of being sick! @allisonmoyer is the best! She genuinely cares about her clients' health and well-being and goes out of her way to ensure you are healthy all around. I think I got really lucky when I chose my coach...now that everyone and their grandmother is a coach I would be so overwhelmed trying to find someone that I could trust. Blessed to work with the best ❤❤ #allifitness  #mycoachisthebest  #bodybuilding  #figure  #bikini  #girlswholift  #goawaycold  #notimetobesick  #fitness  #fitfam  #militarymuscle  #iam1stphorm 
This mornings HIIT brought to you by: •5x:40 sprint/:20 rest between efforts 1:00 rest •5x:40 sprint on C2/:20 rest between efforts  1:00 rest •5x:40 sprint on Assault Bike/:20 rest between efforts Cool down _ I do HIIT workouts, like this 1-2x a week based upon how my body is feeling. HIIT is incredibly effective, but often overused. And when it does get abused, or isn't implemented properly it can actually hurt, not help, body composition or weight loss efforts. Workouts of any kind put stress on your body (which is how you make progress) but HIIT in particular is designed to maximize stress on your energy systems. The problem is that everyone's body has a limited capacity to handle stress. External factors like sleep, diet, lifestyle, work or personal life also cause stress and at some point the body becomes so burdened with stress that it hurts your weight loss goals. For example: •Your body's cortisol levels increase and this causes cravings and an increased appetite •Increased hunger can signal your body to break down muscle for fuel resulting in a loss of lean tissue, which slows metabolism •You might also retain more water weight •You'll feel general fatigue and your strength and performance will decline •Your motivation might wane •You might notice weight gain around the midsection _ How much HIIT is too much? It depends. I find it's largely dependent upon the other methods of training you use and your management of other life areas like nutrition, sleep, hydration, work and personal life.  _ Cardio questions? Post to comments! My next Vlog will be an open Q&A so if you have ANY fitness related topics you'd like me to address post 'me up! 👊🏻 _ Alli-Fitness.com #allifitness _ #cardio #selfie #riseandgrind #fitnessphysique #figurepro #natty #bodybuilding #motivation #personaltrainer #exercise #hiit #underarmour #fitfam #fitnessfreak #fitgirl #fitchick #beastmode #killit #workout #aesthetics #workforit #igfitness #strongwomen #gains #naturalbodybuilding #mirin #sweat #fitlife
This mornings HIIT brought to you by: •5x:40 sprint/:20 rest between efforts 1:00 rest •5x:40 sprint on C2/:20 rest between efforts 1:00 rest •5x:40 sprint on Assault Bike/:20 rest between efforts Cool down _ I do HIIT workouts, like this 1-2x a week based upon how my body is feeling. HIIT is incredibly effective, but often overused. And when it does get abused, or isn't implemented properly it can actually hurt, not help, body composition or weight loss efforts. Workouts of any kind put stress on your body (which is how you make progress) but HIIT in particular is designed to maximize stress on your energy systems. The problem is that everyone's body has a limited capacity to handle stress. External factors like sleep, diet, lifestyle, work or personal life also cause stress and at some point the body becomes so burdened with stress that it hurts your weight loss goals. For example: •Your body's cortisol levels increase and this causes cravings and an increased appetite •Increased hunger can signal your body to break down muscle for fuel resulting in a loss of lean tissue, which slows metabolism •You might also retain more water weight •You'll feel general fatigue and your strength and performance will decline •Your motivation might wane •You might notice weight gain around the midsection _ How much HIIT is too much? It depends. I find it's largely dependent upon the other methods of training you use and your management of other life areas like nutrition, sleep, hydration, work and personal life. _ Cardio questions? Post to comments! My next Vlog will be an open Q&A so if you have ANY fitness related topics you'd like me to address post 'me up! 👊🏻 _ Alli-Fitness.com #allifitness  _ #cardio  #selfie  #riseandgrind  #fitnessphysique  #figurepro  #natty  #bodybuilding  #motivation  #personaltrainer  #exercise  #hiit  #underarmour  #fitfam  #fitnessfreak  #fitgirl  #fitchick  #beastmode  #killit  #workout  #aesthetics  #workforit  #igfitness  #strongwomen  #gains  #naturalbodybuilding  #mirin  #sweat  #fitlife 
No one and nothing can stop me. I believe that, and I also know that just because I believe that doesn't make me arrogant. It makes me GODFIDENT. I know where my strength comes from and I know come hell or high water I won't be snuffed out because Gods given me the resilience I need to weather any storm.  _ Be bold and fearless every single day you have breath. Trust that God will meet you in the fire. He's never going to lead you into chaos and then leave you. Trust that He will have your back when you need it most. #godfidence _ Alli-Fitness.com  #allifitness _ #godsgirl #godfirst #godsgotme #faithandfitness #believe #cantstopwontstop #bestself #striveforgreatness #quote #livelifeloud #goals #success #nevergiveup #motivation #inspiration #gymmotivation #mevsme #fitspo #fitspiration #riseandgrind #highlyfavored #christianathlete #blessed #dailyinspiration #unstoppable #figurepro #bodybuilding #mindset
No one and nothing can stop me. I believe that, and I also know that just because I believe that doesn't make me arrogant. It makes me GODFIDENT. I know where my strength comes from and I know come hell or high water I won't be snuffed out because Gods given me the resilience I need to weather any storm. _ Be bold and fearless every single day you have breath. Trust that God will meet you in the fire. He's never going to lead you into chaos and then leave you. Trust that He will have your back when you need it most. #godfidence  _ Alli-Fitness.com #allifitness  _ #godsgirl  #godfirst  #godsgotme  #faithandfitness  #believe  #cantstopwontstop  #bestself  #striveforgreatness  #quote  #livelifeloud  #goals  #success  #nevergiveup  #motivation  #inspiration  #gymmotivation  #mevsme  #fitspo  #fitspiration  #riseandgrind  #highlyfavored  #christianathlete  #blessed  #dailyinspiration  #unstoppable  #figurepro  #bodybuilding  #mindset 
Happy #flexfriday ❤️ This coming week I plan to get to work on my next Vlog- because it's been a while- and this time I will be doing an open Q&A, because that's what everyone has requested!  _ So any and all fitness related questions, or topics you'd like me to address, post them up in the comments or email me: Allisonmoyer@live.com! _ Alli-Fitness.com #allifitness  _ @ipepros #shredded #abs #muscle #motivation #natty #figurepro #bodybuilding #fitspo #bestself #physique #aesthetics #selfie #girlswithmuscle #girlswholift #fitchick #weightlifting #strongissexy #personaltrainer #tgif #gym #girlgains #strengthtraining #igfitness #fitgirl #fitnessfreak #fitfam #beastmode #figurecompetitor #bodybuilding
Happy #flexfriday  ❤️ This coming week I plan to get to work on my next Vlog- because it's been a while- and this time I will be doing an open Q&A, because that's what everyone has requested! _ So any and all fitness related questions, or topics you'd like me to address, post them up in the comments or email me: Allisonmoyer@live.com! _ Alli-Fitness.com #allifitness  _ @ipepros #shredded  #abs  #muscle  #motivation  #natty  #figurepro  #bodybuilding  #fitspo  #bestself  #physique  #aesthetics  #selfie  #girlswithmuscle  #girlswholift  #fitchick  #weightlifting  #strongissexy  #personaltrainer  #tgif  #gym  #girlgains  #strengthtraining  #igfitness  #fitgirl  #fitnessfreak  #fitfam  #beastmode  #figurecompetitor  #bodybuilding 
Meal 2 from today 😋 •Egg whites •My homemade GF pancake as a waffle smeared with a blend of Crazy Richards PB and Crazy Richards PB2 •4 organic raspberries _ Carb sensitivity- fact or fiction?  Carb sensitivity is actually what's called "insulin  resistance", which means your body doesn't respond well to the hormone insulin. Ideally you eat a carbohydrate (let’s say rice) and your digestive system breaks down the starch in the rice into glucose. Your blood sugar temporarily rises as the glucose enters the bloodstream. But the rise in blood sugar isn't an issue because the pancreas releases insulin to transport the glucose elsewhere (muscles, liver, and/or fat tissue) for future use. When you need energy- like for training- your body taps into the stored glucose for fuel. But for some people this system doesn't function optimally. Insulin resistance is what happens when insulin tries to store the glucose, but the rest of your body resists the insulin signal- it won’t let the glucose in. The body can't have glucose just chilling in the bloodstream(it's dangerous) so it gets stored as fat.  _ It's commonly thought that insulin resistance is the product of a high carb high sugar diet (which is true) but that's not the ONLY cause. There are lots of causes. For instance I've seen LOTS of athletes or competitors combat insulin resistance due to prolonged participation in super restrictive diets. A very low-carb or very low calorie diet can actually cause insulin resistance as part of the starvation response.  _ If you think you might be insulin resistant the best thing to do is emphasize food quality, and keep carbs low while working to increase them slowly. Be patient as the body resensitizes.  _ For help with your fitness & nutrition goals- Alli-Fitness.com 👆🏻LINK IN BIO #allifitness _ #nutrition #nutritionist #fitfood #foodisfuel #gains #eat #musclefood #diet #eatrealfood #yum #eatclean #cleaneats #cleaneating #healthyfood #healthychoices #carbs #macros #flexibledieting #fittips #personaltrainer #bodybuilding #weightloss #foodideas #youarewhatyoueat #fitnessfood #igfitness #meal
Meal 2 from today 😋 •Egg whites •My homemade GF pancake as a waffle smeared with a blend of Crazy Richards PB and Crazy Richards PB2 •4 organic raspberries _ Carb sensitivity- fact or fiction? Carb sensitivity is actually what's called "insulin resistance", which means your body doesn't respond well to the hormone insulin. Ideally you eat a carbohydrate (let’s say rice) and your digestive system breaks down the starch in the rice into glucose. Your blood sugar temporarily rises as the glucose enters the bloodstream. But the rise in blood sugar isn't an issue because the pancreas releases insulin to transport the glucose elsewhere (muscles, liver, and/or fat tissue) for future use. When you need energy- like for training- your body taps into the stored glucose for fuel. But for some people this system doesn't function optimally. Insulin resistance is what happens when insulin tries to store the glucose, but the rest of your body resists the insulin signal- it won’t let the glucose in. The body can't have glucose just chilling in the bloodstream(it's dangerous) so it gets stored as fat. _ It's commonly thought that insulin resistance is the product of a high carb high sugar diet (which is true) but that's not the ONLY cause. There are lots of causes. For instance I've seen LOTS of athletes or competitors combat insulin resistance due to prolonged participation in super restrictive diets. A very low-carb or very low calorie diet can actually cause insulin resistance as part of the starvation response. _ If you think you might be insulin resistant the best thing to do is emphasize food quality, and keep carbs low while working to increase them slowly. Be patient as the body resensitizes. _ For help with your fitness & nutrition goals- Alli-Fitness.com 👆🏻LINK IN BIO #allifitness  _ #nutrition  #nutritionist  #fitfood  #foodisfuel  #gains  #eat  #musclefood  #diet  #eatrealfood  #yum  #eatclean  #cleaneats  #cleaneating  #healthyfood  #healthychoices  #carbs  #macros  #flexibledieting  #fittips  #personaltrainer  #bodybuilding  #weightloss  #foodideas  #youarewhatyoueat  #fitnessfood  #igfitness  #meal 
I live by this quote. ⬆️ Recently I've seen a surge in people desperate to reclaim control of their health and fitness- which is a good thing- but they're so desperate they keep overlooking one simple truth: Big results require big effort. You have to be willing to work hard. Yet this desperation for "results now" seems to set people up for getting sucked into following and believing self proclaimed social media trainers who promise immediate results. You have to stop bouncing around from website to website, expert to expert, looking for someone or something who will give you some revolutionary new diet hack or training method that will provide an instant fix. There comes a point when you need to accept the WORK. Call it hustling, embracing the grind, or whatever- but at some point you really need to release the expectation of overnight change and surrender to having to pay your dues, just like all of us. I know it's been said before but I feel like it's one of those things that can't be mentioned enough- bodybuilding is a marathon, not a sprint. I didn't look the way I do after a month of training, even two months, or a year, or even two years. It's taken me every minute of the last 14 years I've been training to get to where I am now. If you want to be successful you have to settle in for the journey. Shortcuts will get you nowhere. It really does just boil down to time, patience, and consistently putting in the work. #realtalk _ @ipepros  @worldphysiquealliance  _ Alli-Fitness.com #allifitness _ #riseandgrind #dowork #quoteoftheday #beastmode #instadaily #motivation #inspiration #bodybuilding #natty #naturalbodybuilding #bestself #words #striveforgreatness #success #goals #mindset #discipline #determination #personaltrainer #cantstopwontstop #nevergiveup #tgif #truth #fitspo #fitnessjourney #gymmotivation #fitfam #igfitness
I live by this quote. ⬆️ Recently I've seen a surge in people desperate to reclaim control of their health and fitness- which is a good thing- but they're so desperate they keep overlooking one simple truth: Big results require big effort. You have to be willing to work hard. Yet this desperation for "results now" seems to set people up for getting sucked into following and believing self proclaimed social media trainers who promise immediate results. You have to stop bouncing around from website to website, expert to expert, looking for someone or something who will give you some revolutionary new diet hack or training method that will provide an instant fix. There comes a point when you need to accept the WORK. Call it hustling, embracing the grind, or whatever- but at some point you really need to release the expectation of overnight change and surrender to having to pay your dues, just like all of us. I know it's been said before but I feel like it's one of those things that can't be mentioned enough- bodybuilding is a marathon, not a sprint. I didn't look the way I do after a month of training, even two months, or a year, or even two years. It's taken me every minute of the last 14 years I've been training to get to where I am now. If you want to be successful you have to settle in for the journey. Shortcuts will get you nowhere. It really does just boil down to time, patience, and consistently putting in the work. #realtalk  _ @ipepros @worldphysiquealliance _ Alli-Fitness.com #allifitness  _ #riseandgrind  #dowork  #quoteoftheday  #beastmode  #instadaily  #motivation  #inspiration  #bodybuilding  #natty  #naturalbodybuilding  #bestself  #words  #striveforgreatness  #success  #goals  #mindset  #discipline  #determination  #personaltrainer  #cantstopwontstop  #nevergiveup  #tgif  #truth  #fitspo  #fitnessjourney  #gymmotivation  #fitfam  #igfitness 
#tbt and one HELL of a transformation _ @lularoedaraarrington , her starting back photo with me on the right, her most recent check in photo with me on the left. _ •She currently weighs about 10 lbs LESS then she did when she began with me (137-138 versus 147) •She currently eats about 2x more then she was eating when she began with me, carbs as high as 270g and no lower then 150g •HUGE gains in muscle, from all angles, but in particular her glutes and back, two areas she mentioned wanting to improve upon when we began together. _ As a coach, this is true #fitspo . It's  a beautiful thing to see a client truly blossom, mind, body, AND soul. Dara's growth as an athlete over the last several months with me has been a phenomenal and inspiring evolution to watch. She's a wife, mother, full time professional, is currently launching her own Lularoe business AND she shuts it down when she sets foot in the gym to train. #noexcuses _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness _ #fitfam #fitmom #lularoe #personaltrainer #results #transformation #mevsme #progress #bestself #striveforgreatness #girlswholift #girlswithmuscle #fitover40 #motivation #beastmode #strongnotskinny #iworkout #fitspiration #gym #exercise #fitness #natty #bodybuilding
#tbt  and one HELL of a transformation _ @lularoedaraarrington , her starting back photo with me on the right, her most recent check in photo with me on the left. _ •She currently weighs about 10 lbs LESS then she did when she began with me (137-138 versus 147) •She currently eats about 2x more then she was eating when she began with me, carbs as high as 270g and no lower then 150g •HUGE gains in muscle, from all angles, but in particular her glutes and back, two areas she mentioned wanting to improve upon when we began together. _ As a coach, this is true #fitspo  . It's a beautiful thing to see a client truly blossom, mind, body, AND soul. Dara's growth as an athlete over the last several months with me has been a phenomenal and inspiring evolution to watch. She's a wife, mother, full time professional, is currently launching her own Lularoe business AND she shuts it down when she sets foot in the gym to train. #noexcuses  _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness  _ #fitfam  #fitmom  #lularoe  #personaltrainer  #results  #transformation  #mevsme  #progress  #bestself  #striveforgreatness  #girlswholift  #girlswithmuscle  #fitover40  #motivation  #beastmode  #strongnotskinny  #iworkout  #fitspiration  #gym  #exercise  #fitness  #natty  #bodybuilding 
Update time: My back injury is finally making a turn for the best. My X-Rays revealed no structural damage and my MRI was also inconclusive- showed no abnormalities. I am currently fully functional in training except I still have horrible pain along my TSpine when I do any overhead pressing or overhead stabilization. My doctor believes it's either a trigger point issue, minor muscle tear, or overuse. At the time being, my doctor has said no overhead work for another 2 weeks, has also prescribed PT, suggested stim therapy and massage. _ My weight and bodyfat are holding steady over the last three weeks or so. I'm right between 116.8-118.2. This has been a huge victory for me, and I consider this one good thing to have come out of dealing with my back injury. As most of you know IFPA Pro Worlds was in November, and I began reverse dieting immediately post competition. But unfortunately I fell into the trap of allowing what others thought about me and my physique to impact the decisions I was making about my own body and my diet. "You're too lean" "You're reversing too slow", etc. And as a result, for the last few weeks of December into early January my weight was bouncing around all over, fluctuating by as much as 5lbs. I couldn't get myself to stabilize. Thankfully, this back injury gave me the opportunity to tune out the crowd, and do what I knew I needed to do for MY body. My weight is finally stable, and with my training intensity back up, I'm ready to begin to try to increase my calories again.  _ I've learned a lot about myself as an athlete and a woman throughout this whole ordeal. I can feel I'm stronger mentally, and physically in having been forced to confront this back injury. I almost felt that I've grown even better because I've been forced to try new methods in order to work around my injury.  _ 👉🏻Every challenge you will ever come up against has the potential for positive influence ❤ if you're patient enough to seek it out.  _ #allifitness #shredded #glutes #abs #muscle #motivation #natty #figurepro #bodybuilding #fitspo #bestself #physique #aesthetics #selfie #girlswithmuscle #girlswholift #fitchick #girlgains #strongissexy #personaltrainer
Update time: My back injury is finally making a turn for the best. My X-Rays revealed no structural damage and my MRI was also inconclusive- showed no abnormalities. I am currently fully functional in training except I still have horrible pain along my TSpine when I do any overhead pressing or overhead stabilization. My doctor believes it's either a trigger point issue, minor muscle tear, or overuse. At the time being, my doctor has said no overhead work for another 2 weeks, has also prescribed PT, suggested stim therapy and massage. _ My weight and bodyfat are holding steady over the last three weeks or so. I'm right between 116.8-118.2. This has been a huge victory for me, and I consider this one good thing to have come out of dealing with my back injury. As most of you know IFPA Pro Worlds was in November, and I began reverse dieting immediately post competition. But unfortunately I fell into the trap of allowing what others thought about me and my physique to impact the decisions I was making about my own body and my diet. "You're too lean" "You're reversing too slow", etc. And as a result, for the last few weeks of December into early January my weight was bouncing around all over, fluctuating by as much as 5lbs. I couldn't get myself to stabilize. Thankfully, this back injury gave me the opportunity to tune out the crowd, and do what I knew I needed to do for MY body. My weight is finally stable, and with my training intensity back up, I'm ready to begin to try to increase my calories again. _ I've learned a lot about myself as an athlete and a woman throughout this whole ordeal. I can feel I'm stronger mentally, and physically in having been forced to confront this back injury. I almost felt that I've grown even better because I've been forced to try new methods in order to work around my injury. _ 👉🏻Every challenge you will ever come up against has the potential for positive influence ❤ if you're patient enough to seek it out. _ #allifitness  #shredded  #glutes  #abs  #muscle  #motivation  #natty  #figurepro  #bodybuilding  #fitspo  #bestself  #physique  #aesthetics  #selfie  #girlswithmuscle  #girlswholift  #fitchick  #girlgains  #strongissexy  #personaltrainer 
So many people cringe at the mention of the word discipline (they have this mental attitude towards it that it's confining or restrictive), but I have always regarded discipline as a friend, not an enemy. It helps me be what I say I want to be, do what I say I want to do, and have what I say I want to have. Discipline doesn't prevent me from having fun or doing what I want in life, instead it helps me obtain what I TRULY want, a strong body, a healthy mind, a rested spirit, right relationships, and a successful career. _ The Bible says 'only a fool hates discipline' and I agree. When you live on emotion not principle or act on temporary desire versus long term goals you eventually reach a place where you have nothing left but regret over what you have or have not done. 👉🏻 Discipline might not bring joy immediately, but it brings satisfaction ultimately. #truth _ Alli-Fitness.com #allifitness 📷 by @ludwigaraujo and 💋 by @ingriddiamante_  _ #riseandgrind #discipline #faithandfitness #fitgirl #fitchick #figurepro #natty #photooftheday #girlswithmuscle #girlswholift #fitspo #fitnessmodel #photo #igers #eatclean #exercise #fit #fitness #fitnessaddict #gym #beauty #instagood #instahealth #strongnotskinny #motivation #follow #naturalbodybuilding #redhead
So many people cringe at the mention of the word discipline (they have this mental attitude towards it that it's confining or restrictive), but I have always regarded discipline as a friend, not an enemy. It helps me be what I say I want to be, do what I say I want to do, and have what I say I want to have. Discipline doesn't prevent me from having fun or doing what I want in life, instead it helps me obtain what I TRULY want, a strong body, a healthy mind, a rested spirit, right relationships, and a successful career. _ The Bible says 'only a fool hates discipline' and I agree. When you live on emotion not principle or act on temporary desire versus long term goals you eventually reach a place where you have nothing left but regret over what you have or have not done. 👉🏻 Discipline might not bring joy immediately, but it brings satisfaction ultimately. #truth  _ Alli-Fitness.com #allifitness  📷 by @ludwigaraujo and 💋 by @ingriddiamante_ _ #riseandgrind  #discipline  #faithandfitness  #fitgirl  #fitchick  #figurepro  #natty  #photooftheday  #girlswithmuscle  #girlswholift  #fitspo  #fitnessmodel  #photo  #igers  #eatclean  #exercise  #fit  #fitness  #fitnessaddict  #gym  #beauty  #instagood  #instahealth  #strongnotskinny  #motivation  #follow  #naturalbodybuilding  #redhead 
#transformationtuesday : There is a difference between loving yourself and making excuses for yourself.  _ When you truly love yourself you act in ways that benefit your being- you don't excuse your own poor choices, you don't entertain toxic relationships, you don't place yourself in negative environments, and you don't attempt to bring validation to bad behavior.  _ True self love means knowing you're worth more then the bullshit excuses you allow yourself- "I can't train I'm too tired" or "I deserve to eat this cause I ate well all week" or "it's just one drink, it's just one bite, it's just one piece." _ Self love doesn't mean 'celebrating' where you are if where you are is not a positive place. If you love yourself that much then it's time to love yourself enough to make decisions that set you up to live the life you want. And that means that you stop validating why you can't, or won't, or didn't, and instead start focusing on how you CAN, and why you SHOULD. _ If you've got weight to lose, a toxic relationship tie to sever, a draining job to leave, physical health that needs restored or a goal you need to man up and pursue, then start claiming responsibility and making decisions that reflect your ultimate desires. 👊🏻 THATS self love. Knowing your worth, knowing what you deserve, and being relentless in your pursuit of getting it. #truth _ Alli-Fitness.com LINK IN BIO #allifitness _ #honesty #realtalk #noexcuses #quoteoftheday #motivation #inspiration #believe #loveyourself #fitspo #fitnessjourney #personaltrainer #positiveenergy #positivevibes #toughlove #bodybuildingmotivation #gymmotivation #success #goals #bestself #striveforgreatness #nevergiveup #instadaily #fitfam #dailyinspiration #morningmotivation #riseandgrind
#transformationtuesday  : There is a difference between loving yourself and making excuses for yourself. _ When you truly love yourself you act in ways that benefit your being- you don't excuse your own poor choices, you don't entertain toxic relationships, you don't place yourself in negative environments, and you don't attempt to bring validation to bad behavior. _ True self love means knowing you're worth more then the bullshit excuses you allow yourself- "I can't train I'm too tired" or "I deserve to eat this cause I ate well all week" or "it's just one drink, it's just one bite, it's just one piece." _ Self love doesn't mean 'celebrating' where you are if where you are is not a positive place. If you love yourself that much then it's time to love yourself enough to make decisions that set you up to live the life you want. And that means that you stop validating why you can't, or won't, or didn't, and instead start focusing on how you CAN, and why you SHOULD. _ If you've got weight to lose, a toxic relationship tie to sever, a draining job to leave, physical health that needs restored or a goal you need to man up and pursue, then start claiming responsibility and making decisions that reflect your ultimate desires. 👊🏻 THATS self love. Knowing your worth, knowing what you deserve, and being relentless in your pursuit of getting it. #truth  _ Alli-Fitness.com LINK IN BIO #allifitness  _ #honesty  #realtalk  #noexcuses  #quoteoftheday  #motivation  #inspiration  #believe  #loveyourself  #fitspo  #fitnessjourney  #personaltrainer  #positiveenergy  #positivevibes  #toughlove  #bodybuildingmotivation  #gymmotivation  #success  #goals  #bestself  #striveforgreatness  #nevergiveup  #instadaily  #fitfam  #dailyinspiration  #morningmotivation  #riseandgrind 
Showing off my bulging left shoulder vein during my best and fastest run yet! Although the stats say otherwise, I felt fast, efficient and kept my intervals quicker and quicker throughout my 35 min run this evening. Here's what I did:  5 min warm-up @6.5 mph (.52 miles) .13 miles at 7mph--walk for 1 min .13 miles at 7.5 mph--walk for 1 min .13 miles at 7.5 mph--walk for 1 min .13 miles at 8mph--walk for 1 min .13 miles at 8.5 mph--walk for 1 min .13 miles at 8.5 mph--walk for 1 min .13 miles at 9 mph--walk for 1 min .13 miles at 9.5 mph--walk for 1 min Cool down run for 5 min @6.7 mph  Supplements: @rocksolidnutrition  Running pants: @titikaactive  Running shoes: @sauconycanada  #fitspiration #girlswholift #girlswhosquat #girlswithmuscles #girlswhodeadlift #swimbikerun #triathlon #triathlontraining #triathlete #triathletes #endurancetraining #multisport #multisportathlete #multisportcanada #multisportwomen #lovemultisports #allifitness #iamrocksolid #titika #saucony #sauconywomen #bodybuilding #athlete #athletictraining #ldnont #ldnontathletes
Showing off my bulging left shoulder vein during my best and fastest run yet! Although the stats say otherwise, I felt fast, efficient and kept my intervals quicker and quicker throughout my 35 min run this evening. Here's what I did: 5 min warm-up @6.5 mph (.52 miles) .13 miles at 7mph--walk for 1 min .13 miles at 7.5 mph--walk for 1 min .13 miles at 7.5 mph--walk for 1 min .13 miles at 8mph--walk for 1 min .13 miles at 8.5 mph--walk for 1 min .13 miles at 8.5 mph--walk for 1 min .13 miles at 9 mph--walk for 1 min .13 miles at 9.5 mph--walk for 1 min Cool down run for 5 min @6.7 mph Supplements: @rocksolidnutrition Running pants: @titikaactive Running shoes: @sauconycanada #fitspiration  #girlswholift  #girlswhosquat  #girlswithmuscles  #girlswhodeadlift  #swimbikerun  #triathlon  #triathlontraining  #triathlete  #triathletes  #endurancetraining  #multisport  #multisportathlete  #multisportcanada  #multisportwomen  #lovemultisports  #allifitness  #iamrocksolid  #titika  #saucony  #sauconywomen  #bodybuilding  #athlete  #athletictraining  #ldnont  #ldnontathletes 
#selflovesunday- _ TIP: Take breaks from social media. I know I'm posting this ON social media- but studies have  shown that social media increases self-criticism. In fact the more time you spend online, scrolling Facebook, Twitter, Snapchat and Instagram, the worse you will tend to feel about yourself and the more tendency you have to only feel validated and valued based upon the 'attention' your 'internet presence' receives. _ Instead of spending so much time scrolling through other people's lives, step back and take a moment to focus on your own. Stop worrying about what everyone else is or isn't doing and just be with yourself. Pay attention to your own thoughts, your own wants, needs, and goals. You can't make progress if you are constantly comparing yourself or always focusing on the lives of others. Your best self is only achievable when you shut out all the surrounding noise and listen to your own heart. _ Alli-Fitness.com #allifitness _ #truth #ootd #honesty #thought #realtalk #loveyourself #selflove #lawofattraction #bestself #livewithpurpose #selfie #me #sundayfunday #sundayselfie #happy #fitgirl #fitchick #beyourself #beauthentic #godsgirl #blessed #igers #lifestyle #sunday #currently
#selflovesunday - _ TIP: Take breaks from social media. I know I'm posting this ON social media- but studies have shown that social media increases self-criticism. In fact the more time you spend online, scrolling Facebook, Twitter, Snapchat and Instagram, the worse you will tend to feel about yourself and the more tendency you have to only feel validated and valued based upon the 'attention' your 'internet presence' receives. _ Instead of spending so much time scrolling through other people's lives, step back and take a moment to focus on your own. Stop worrying about what everyone else is or isn't doing and just be with yourself. Pay attention to your own thoughts, your own wants, needs, and goals. You can't make progress if you are constantly comparing yourself or always focusing on the lives of others. Your best self is only achievable when you shut out all the surrounding noise and listen to your own heart. _ Alli-Fitness.com #allifitness  _ #truth  #ootd  #honesty  #thought  #realtalk  #loveyourself  #selflove  #lawofattraction  #bestself  #livewithpurpose  #selfie  #me  #sundayfunday  #sundayselfie  #happy  #fitgirl  #fitchick  #beyourself  #beauthentic  #godsgirl  #blessed  #igers  #lifestyle  #sunday  #currently 
Post workout protein pancake with @rocksolidnutrition vanilla cake batter and 3/4 cup egg whites and 1/4?cup dry oats with microwaved regular peanut butter and @buffbake s'mores crumbled on top! I cooked both peanut butters for a good two minutes and this resulted in it going "crumbly" and crunchy! I wrapped the pancake like a tortilla and it was really  sweet and nutty!  #fitspiration #girlswholift #girlswithmuscle #swimbikerun #multisportathlete #multisportwomen #triathlontraining #sportstraining #girlswhodeadlift #girlswhosquat #weighttrainingcommunity #bodybuilding #multisportwomen #iamrocksolid #multisport #multisportcanada #runningcommunity #swimmingcommunity #allifitness #fitigaccount #fitigers #fitigwomen #fitwomenofig #canada
Post workout protein pancake with @rocksolidnutrition vanilla cake batter and 3/4 cup egg whites and 1/4?cup dry oats with microwaved regular peanut butter and @buffbake s'mores crumbled on top! I cooked both peanut butters for a good two minutes and this resulted in it going "crumbly" and crunchy! I wrapped the pancake like a tortilla and it was really sweet and nutty! #fitspiration  #girlswholift  #girlswithmuscle  #swimbikerun  #multisportathlete  #multisportwomen  #triathlontraining  #sportstraining  #girlswhodeadlift  #girlswhosquat  #weighttrainingcommunity  #bodybuilding  #multisportwomen  #iamrocksolid  #multisport  #multisportcanada  #runningcommunity  #swimmingcommunity  #allifitness  #fitigaccount  #fitigers  #fitigwomen  #fitwomenofig  #canada 
I know my posts have been sparse. But I am sick, again, for the third time in eight weeks and still working through my injury.  _ Nothing fancy about today's training. I'm picking my movements at this point solely based upon what my body tells me it can or cannot do. But when I think I about my success in the gym, on the pro figure stage, and in any of my athletic pursuits the one word that keeps coming to my mind is consistency. The one thing God did gift me with was a relentless work ethic. Not every workout is epic or memorable. I don't always lift more weight, push more reps or hit a PR. I often have to adjust, modify, reduce or remove based upon my schedule or like now, an injury. But the thing with me is that I just never QUIT. It doesn't matter how sick, injured or limited I may be, I never allow myself to make excuses or take a shortcut, and if I fail I always make sure I pick myself up and get back to work. Can't isn't in my vocabulary. My goals are too important. _ The secret to success is that there is no secret- at some point it all boils down to being consistent in your work and in being persistent despite setbacks. It may not be the 'trendy' thing to say, or the glamorous thing, but it's the truth. At some point success is all about doing the work well and doing it consistently. If you work hard enough, long enough- there is NOTHING you can't do.  _ Alli-Fitness.com LINK IN BIO #allifitness @ipepros  Exercises shown: Weighted Pull-ups, Snatch Grip Deadlifts, Single Leg DB Glute Kickback, Deadstop Bent Row, Meadows Rows _ #video #gym #saturday #training #strengthtraining #weightlifting #beastmode #motivation #natty #figurepro #bodybuilding #personaltrainer #girlswholift #girlswithmuscle #fitspo #puttinginwork #strongnotskinny #cantstopwontstop #noexcuses #weightliftinggirls #fitfam #igfitness #fitgirl #workout #earnednotgiven #exercise #striveforgreatness #discipline #success
I know my posts have been sparse. But I am sick, again, for the third time in eight weeks and still working through my injury. _ Nothing fancy about today's training. I'm picking my movements at this point solely based upon what my body tells me it can or cannot do. But when I think I about my success in the gym, on the pro figure stage, and in any of my athletic pursuits the one word that keeps coming to my mind is consistency. The one thing God did gift me with was a relentless work ethic. Not every workout is epic or memorable. I don't always lift more weight, push more reps or hit a PR. I often have to adjust, modify, reduce or remove based upon my schedule or like now, an injury. But the thing with me is that I just never QUIT. It doesn't matter how sick, injured or limited I may be, I never allow myself to make excuses or take a shortcut, and if I fail I always make sure I pick myself up and get back to work. Can't isn't in my vocabulary. My goals are too important. _ The secret to success is that there is no secret- at some point it all boils down to being consistent in your work and in being persistent despite setbacks. It may not be the 'trendy' thing to say, or the glamorous thing, but it's the truth. At some point success is all about doing the work well and doing it consistently. If you work hard enough, long enough- there is NOTHING you can't do. _ Alli-Fitness.com LINK IN BIO #allifitness  @ipepros Exercises shown: Weighted Pull-ups, Snatch Grip Deadlifts, Single Leg DB Glute Kickback, Deadstop Bent Row, Meadows Rows _ #video  #gym  #saturday  #training  #strengthtraining  #weightlifting  #beastmode  #motivation  #natty  #figurepro  #bodybuilding  #personaltrainer  #girlswholift  #girlswithmuscle  #fitspo  #puttinginwork  #strongnotskinny  #cantstopwontstop  #noexcuses  #weightliftinggirls  #fitfam  #igfitness  #fitgirl  #workout  #earnednotgiven  #exercise  #striveforgreatness  #discipline  #success 
I didn't always have the positive relationship with food that I have now. In fact I spent the majority of life using food as either a punishment or a reward, never truly understanding just how powerful a role your dietary choices play not just in how you look, but how you feel, and how you perform. Nutrition is a powerful form of self love and self care. What you eat impacts your body composition, the quality of your skin, hair, nails, your strength and energy levels, your digestive and immune health, your hormones, your ability to focus or concentrate, to lose weight, to gain muscle, your reproductive health, and so on. When you become aware of just how broad of an impact food has on your overall quality of life, I think it changes the way you view your dietary choices. For me, it's largely why I value food QUALITY not just food QUANTITY.  _ Bottom line: You have so much control over your health and wellbeing just by being mindful of the foods you eat and making intelligent and healthful choices. Don't squander that power. _ Alli-Fitness.com #allifitness _ #breakfast #food #ilovetoeat #nutrition #health #nutritionist #eat #nomnom #fitfood #fitfoodie #healthiswealth #healthychoices #diet #eatclean #cleaneating #cleaneats #macros #flexibledieting #bodybuilding #fitfam #igfitness #fitnessfood #oatmeal #saturdaymorning #fitspo #weightloss #getinmybelly #yum #healthyeating
I didn't always have the positive relationship with food that I have now. In fact I spent the majority of life using food as either a punishment or a reward, never truly understanding just how powerful a role your dietary choices play not just in how you look, but how you feel, and how you perform. Nutrition is a powerful form of self love and self care. What you eat impacts your body composition, the quality of your skin, hair, nails, your strength and energy levels, your digestive and immune health, your hormones, your ability to focus or concentrate, to lose weight, to gain muscle, your reproductive health, and so on. When you become aware of just how broad of an impact food has on your overall quality of life, I think it changes the way you view your dietary choices. For me, it's largely why I value food QUALITY not just food QUANTITY. _ Bottom line: You have so much control over your health and wellbeing just by being mindful of the foods you eat and making intelligent and healthful choices. Don't squander that power. _ Alli-Fitness.com #allifitness  _ #breakfast  #food  #ilovetoeat  #nutrition  #health  #nutritionist  #eat  #nomnom  #fitfood  #fitfoodie  #healthiswealth  #healthychoices  #diet  #eatclean  #cleaneating  #cleaneats  #macros  #flexibledieting  #bodybuilding  #fitfam  #igfitness  #fitnessfood  #oatmeal  #saturdaymorning  #fitspo  #weightloss  #getinmybelly  #yum  #healthyeating 
Magic happens when you train: you release frustrations, you feel euphoric, you've accomplished something during your day and you are taking your body to another level of fitness. But sometimes there's pain, there's setbacks, and sometimes blister action happens. I have been dealing with a lot of stiffness and pain in my shoulders and neck and this beautiful blister just ripped! But amoungst those roadblocks, I've been deepening my path to pray for people in my life: My mom, my dad, my coach @allisonmoyer and my family (a second cousin recently died). Prayers give me something to hold on to; something to ground me, something to make me work harder, and something to give me peace of mind. My trainer writes eloquently about giving your fears, hopes and dreams to God, but also your love to those in your life. It's great to be ambitious, but also be ambitious to the positive and kind people in your life who support and encourage you. #fitspiration #real #girlswithmuscle #girlswholift #swimbikerun #fitigers #fitigaccount #fitigdaily #godsway #girlwithmuscles #dowork #motivation #rocksolidsociety #iamrocksolid #titika #saucony #blisterbeauty #girlswhosquat #girlswhodeadlift #allifitness @rocksolidnutrition @titikaactive @sauconycanada
Magic happens when you train: you release frustrations, you feel euphoric, you've accomplished something during your day and you are taking your body to another level of fitness. But sometimes there's pain, there's setbacks, and sometimes blister action happens. I have been dealing with a lot of stiffness and pain in my shoulders and neck and this beautiful blister just ripped! But amoungst those roadblocks, I've been deepening my path to pray for people in my life: My mom, my dad, my coach @allisonmoyer and my family (a second cousin recently died). Prayers give me something to hold on to; something to ground me, something to make me work harder, and something to give me peace of mind. My trainer writes eloquently about giving your fears, hopes and dreams to God, but also your love to those in your life. It's great to be ambitious, but also be ambitious to the positive and kind people in your life who support and encourage you. #fitspiration  #real  #girlswithmuscle  #girlswholift  #swimbikerun  #fitigers  #fitigaccount  #fitigdaily  #godsway  #girlwithmuscles  #dowork  #motivation  #rocksolidsociety  #iamrocksolid  #titika  #saucony  #blisterbeauty  #girlswhosquat  #girlswhodeadlift  #allifitness  @rocksolidnutrition @titikaactive @sauconycanada
Shift your perspective. Adversity becomes conquerable with the right frame of mind. A positive outlook produces positivity in your life. Norman Vincent Peale said "learn to take flight within yourself". Life is too short and too precious to spend it in anything else except gratitude. So give altitude to your viewpoint, elevate your thoughts, and set your sights high. A strong inner spirit produces strong outward action. #thankfulthursday  _ Alli-Fitness.com #allifitness _ #thursday #igers #figurepro #figurecompetitor #natty #natural #bodybuilding  #fitgirl #selfie #girlswholift #girlswithmuscle  #selfie #aesthetics #physique  #shredded  #muscle #motivation #discipline #bestself #gymfreak #fitnessaddict #personaltrainer #striveforgreatness #fitfam #igfitness #gymmotivation @ipepros
Shift your perspective. Adversity becomes conquerable with the right frame of mind. A positive outlook produces positivity in your life. Norman Vincent Peale said "learn to take flight within yourself". Life is too short and too precious to spend it in anything else except gratitude. So give altitude to your viewpoint, elevate your thoughts, and set your sights high. A strong inner spirit produces strong outward action. #thankfulthursday  _ Alli-Fitness.com #allifitness  _ #thursday  #igers  #figurepro  #figurecompetitor  #natty  #natural  #bodybuilding  #fitgirl  #selfie  #girlswholift  #girlswithmuscle  #selfie  #aesthetics  #physique  #shredded  #muscle  #motivation  #discipline  #bestself  #gymfreak  #fitnessaddict  #personaltrainer  #striveforgreatness  #fitfam  #igfitness  #gymmotivation  @ipepros
#Repost @allisonmoyer ・・・ Allow yourself the chance to be amazing. There is a tendency, in human nature, to write big goals off an simply being "impossible", to allow the gravity of a dream to press us into believing that we can't. Luke 18:27 says whatever is impossible for man becomes possible with God. It doesn't matter WHAT your goal is- let His strength be your strength and trust in your ability. He can make the impossible possible and provide a way even if there seems to be none.  _ Alli-Fitness.com #allifitness _ #quoteoftheday #quotes #wordsofwisdom #wisewordswednesday #truth #realtalk #honesty #striveforgreatness #godsgirl #faith #believe #inspiration #motivation #mindset #positivethinking #encouragement #empower #bestself #nevergiveup #notetoself #thinkaboutit #thoughtoftheday #personaltrainer #achieve #success #ambition
#Repost  @allisonmoyer ・・・ Allow yourself the chance to be amazing. There is a tendency, in human nature, to write big goals off an simply being "impossible", to allow the gravity of a dream to press us into believing that we can't. Luke 18:27 says whatever is impossible for man becomes possible with God. It doesn't matter WHAT your goal is- let His strength be your strength and trust in your ability. He can make the impossible possible and provide a way even if there seems to be none. _ Alli-Fitness.com #allifitness  _ #quoteoftheday  #quotes  #wordsofwisdom  #wisewordswednesday  #truth  #realtalk  #honesty  #striveforgreatness  #godsgirl  #faith  #believe  #inspiration  #motivation  #mindset  #positivethinking  #encouragement  #empower  #bestself  #nevergiveup  #notetoself  #thinkaboutit  #thoughtoftheday  #personaltrainer  #achieve  #success  #ambition 
Today's workout was short but intense. My trainer outlined an run interval workout on the treadmill.  Supplements: @rocksolidnutrition  Running apparel: @titikaactive & @sauconycanada  5 min warmup at 6 mph 2 min hard, 2 min easy 3 min hard, 2 min easy 4 min hard, 2 min easy 3 min hard, 2 min easy 2 min hard, 2 min easy  I tried to keep fast/hard intervals at 7-8 mph and easy jogs at 4-5 mph.  #allifitness #fitspiration #girlswithmuscle #girlswholift #girlswhosquat #girlswithmuscles #swimbikerun #multisportathlete #multisport #keepgoing #multisportcanada #fitigers #strength #runningcommunity #runnersofig #iamrocksolid #ldnont
Today's workout was short but intense. My trainer outlined an run interval workout on the treadmill. Supplements: @rocksolidnutrition Running apparel: @titikaactive & @sauconycanada 5 min warmup at 6 mph 2 min hard, 2 min easy 3 min hard, 2 min easy 4 min hard, 2 min easy 3 min hard, 2 min easy 2 min hard, 2 min easy I tried to keep fast/hard intervals at 7-8 mph and easy jogs at 4-5 mph. #allifitness  #fitspiration  #girlswithmuscle  #girlswholift  #girlswhosquat  #girlswithmuscles  #swimbikerun  #multisportathlete  #multisport  #keepgoing  #multisportcanada  #fitigers  #strength  #runningcommunity  #runnersofig  #iamrocksolid  #ldnont 
#Repost from my client @kaitl613 in honor of #transformationtuesday . I've worked with Kaitlyne, on and off for about 2 years, and she has evolved beyond just what these photos show. This year, she's decided to compete in her first figure/bikini competition and I could t be more excited to be a part of this new chapter in her journey!  _ "This is older, but still one of my favorites to look back on to remind myself that I am capable of changing and shaping my body.  The left is from when I first started with @allisonmoyer in 2014 compared to summer 2015. I am still working day in and day out to become the best version of myself. The work never ends and the best is yet to come.ANYTHING is achievable, you just have to be willing to put the work and dedication in.  _ Alli-Fitness.com LINK IN BIO #allifitness ⬆️ If you enjoy my feed be sure to turn on post notifications! _ #personaltrainer #fitnessjourney #weightloss #changeyourlife #fatloss #trainer #fitgirls #strongnotskinny #fitspo #motivation #discipline #results #bodybuilding #natty #progressnotperfection #youvsyou #workforit #bestself #fitchick #girlswithmuscle #bestself #striveforgreatness #physique #aesthetics #backday #gains #macros #flexibledieting
#Repost  from my client @kaitl613 in honor of #transformationtuesday  . I've worked with Kaitlyne, on and off for about 2 years, and she has evolved beyond just what these photos show. This year, she's decided to compete in her first figure/bikini competition and I could t be more excited to be a part of this new chapter in her journey! _ "This is older, but still one of my favorites to look back on to remind myself that I am capable of changing and shaping my body. The left is from when I first started with @allisonmoyer in 2014 compared to summer 2015. I am still working day in and day out to become the best version of myself. The work never ends and the best is yet to come.ANYTHING is achievable, you just have to be willing to put the work and dedication in. _ Alli-Fitness.com LINK IN BIO #allifitness  ⬆️ If you enjoy my feed be sure to turn on post notifications! _ #personaltrainer  #fitnessjourney  #weightloss  #changeyourlife  #fatloss  #trainer  #fitgirls  #strongnotskinny  #fitspo  #motivation  #discipline  #results  #bodybuilding  #natty  #progressnotperfection  #youvsyou  #workforit  #bestself  #fitchick  #girlswithmuscle  #bestself  #striveforgreatness  #physique  #aesthetics  #backday  #gains  #macros  #flexibledieting 
Taking my training to the next level was something I wanted to do. So I purchased some weight lifting gloves, wraps and a funnel with storage at @popeyessupplements_london as well as l-carnitine and Envie greens multivitamin from @nutrakey Pursuing an athletic ambition requires patience--I wish I could have high energy days and complete happiness all the time, but life has its highs and lows.  #fitspiration #girlswithmuscle #girlswholift #multisportathlete #multisportwomen #athleticlifestyle #athleticmotivation #swimbikerun #ldnont #iamrocksolid #titika #nutrakey #sauconycanada #allifitness @rocksolidnutrition @titikaactive @sauconycanada
Taking my training to the next level was something I wanted to do. So I purchased some weight lifting gloves, wraps and a funnel with storage at @popeyessupplements_london as well as l-carnitine and Envie greens multivitamin from @nutrakey Pursuing an athletic ambition requires patience--I wish I could have high energy days and complete happiness all the time, but life has its highs and lows. #fitspiration  #girlswithmuscle  #girlswholift  #multisportathlete  #multisportwomen  #athleticlifestyle  #athleticmotivation  #swimbikerun  #ldnont  #iamrocksolid  #titika  #nutrakey  #sauconycanada  #allifitness  @rocksolidnutrition @titikaactive @sauconycanada
These were rack pulls outlined by my coach @allisonmoyer 💯 I did 6x4 sets hovering at about 235lbs. This was a hard workout. But I managed and matched effort to effort with a really friendly guy also doing deadlifts! It's nice, even though I don't do #crossfit, to see ambitious athletes both men and women encouraging each other at the gym. He and I were comparing blisters, Olympic bar quality (some 45lb bars are more slippery and harder to lift with due to poor grips on the bar) and workout pain. I'm not an overly talkative person sometimes, but while exercising, I love swapping stories with other athletes. #bewonderful #havefun #ldnont #ldnontathletes #weightliftingcommunity #allifitness #iamrocksolid #titika #ymca #multisport #multisportwomen #multisportathlete #girlswithmuscle
These were rack pulls outlined by my coach @allisonmoyer 💯 I did 6x4 sets hovering at about 235lbs. This was a hard workout. But I managed and matched effort to effort with a really friendly guy also doing deadlifts! It's nice, even though I don't do #crossfit , to see ambitious athletes both men and women encouraging each other at the gym. He and I were comparing blisters, Olympic bar quality (some 45lb bars are more slippery and harder to lift with due to poor grips on the bar) and workout pain. I'm not an overly talkative person sometimes, but while exercising, I love swapping stories with other athletes. #bewonderful  #havefun  #ldnont  #ldnontathletes  #weightliftingcommunity  #allifitness  #iamrocksolid  #titika  #ymca  #multisport  #multisportwomen  #multisportathlete  #girlswithmuscle 
It's been an incredibly rough week for me, mentally, being away from the barbell. Although my injury allowed me to do cardio, and I adjusted my calories accordingly to keep my body composition in check- not training after a few days started causing me a lot of stress, which in turn, exacerbated my #colitis, which of course, made matters worse.  _ Although I was trying to remain strong, yesterday I had a breakdown. And just when I felt like I had nowhere to turn, I happened to read my Joyce Meyer devotional, which touched on having confidence in God....in not just "hoping" that He comes through for you, but in EXPECTING Him to. She talked about going to God with boldness and confidence and expecting Him to keep His promises. _ Last night when I went to bed I prayed and said "God, I expect you to come through for me, I expect you to heal me, and to show me a way through this." _ I woke up this morning with a significant decrease in pain, saw my chiro and I was allowed to train! Of course I took it cautiously and am being cognoscente of working around my injury, but I got my hands on a barbell and my body beneath some iron and I feel like MYSELF again!  _ Alli-Fitness.com / #allifitness _ #godisgood #godgetstheglory #godfidence #christianathlete #faithandfitness #naturalbodybuilding #shelifts #shredded #selfie #saturday #gym #veins #abs #girlswithmuscle #girlswholift #weightliftinggirls #strongnotskinny #bodybuilding #natty #figurepro #gym #muscle #trainhard #fitnessaddict #personaltrainer #aesthetics #fitnessfreak #womanofgod #athlete
It's been an incredibly rough week for me, mentally, being away from the barbell. Although my injury allowed me to do cardio, and I adjusted my calories accordingly to keep my body composition in check- not training after a few days started causing me a lot of stress, which in turn, exacerbated my #colitis , which of course, made matters worse. _ Although I was trying to remain strong, yesterday I had a breakdown. And just when I felt like I had nowhere to turn, I happened to read my Joyce Meyer devotional, which touched on having confidence in God....in not just "hoping" that He comes through for you, but in EXPECTING Him to. She talked about going to God with boldness and confidence and expecting Him to keep His promises. _ Last night when I went to bed I prayed and said "God, I expect you to come through for me, I expect you to heal me, and to show me a way through this." _ I woke up this morning with a significant decrease in pain, saw my chiro and I was allowed to train! Of course I took it cautiously and am being cognoscente of working around my injury, but I got my hands on a barbell and my body beneath some iron and I feel like MYSELF again! _ Alli-Fitness.com / #allifitness  _ #godisgood  #godgetstheglory  #godfidence  #christianathlete  #faithandfitness  #naturalbodybuilding  #shelifts  #shredded  #selfie  #saturday  #gym  #veins  #abs  #girlswithmuscle  #girlswholift  #weightliftinggirls  #strongnotskinny  #bodybuilding  #natty  #figurepro  #gym  #muscle  #trainhard  #fitnessaddict  #personaltrainer  #aesthetics  #fitnessfreak  #womanofgod  #athlete 
If I get asked one more time about wanting or needing to change training to high rep-low weight workouts in attempts to "lean out faster", I’m going to tear my hair out. _ No matter what your goal, train HARD and HEAVY. Bring intensity to your workouts. _ Why? Because when you diet for fat loss, particularly as a drug free or natural athlete it becomes imperative that you do everything within your power to sustain your lean muscle mass and prevent catabolism. The loss of muscle is not only counterproductive in terms of achieving an aesthetically pleasing physique, but it also slows your metabolism which makes fat loss extremely challenging. The primary stimulus for maintaining your muscle mass is staying as strong as you can in the gym for as long as you can. The idea that you lift light to get lean and "toned" is a myth that desperately needs to die.  I listened to presentation given by @mountaindog1 once in which he said that your "training is not meant for fat loss it's meant to sustain muscle". And he's incredibly correct. Fat loss is going to come primarily from nutrition, and then from cardio.  _ So don’t go swapping a heavy 5x5 squat for a 4x20 leg extension. Keep relying on compound movements and work to maintain your strength and performance in the gym. What gets you muscle keeps your muscle and if you don’t use it, you’ll lose it. When dieting you need to give your body a reason to hold onto the lean mass you worked so hard to build and this requires you to be training hard, heavy and with intensity.  _ 📷 @2j.photography  _ Alli-Fitness.com #allifitness _ #snatch #weightlifting #weightliftinggirls #girlswholift #girlswithmuscle #strongnotskinny #figurepro #bodybuilding #personaltrainer #strengthtraining #motivation #fitgirl #inspiration #photooftheday #striveforgreatness #olympicweightlifting #beastmode #liftheavy #weighttraining #natty #naturalbodybuilding #muscle #gains #gym #barbellbabes #ig_captures #fitfam #igfitness
If I get asked one more time about wanting or needing to change training to high rep-low weight workouts in attempts to "lean out faster", I’m going to tear my hair out. _ No matter what your goal, train HARD and HEAVY. Bring intensity to your workouts. _ Why? Because when you diet for fat loss, particularly as a drug free or natural athlete it becomes imperative that you do everything within your power to sustain your lean muscle mass and prevent catabolism. The loss of muscle is not only counterproductive in terms of achieving an aesthetically pleasing physique, but it also slows your metabolism which makes fat loss extremely challenging. The primary stimulus for maintaining your muscle mass is staying as strong as you can in the gym for as long as you can. The idea that you lift light to get lean and "toned" is a myth that desperately needs to die. I listened to presentation given by @mountaindog1 once in which he said that your "training is not meant for fat loss it's meant to sustain muscle". And he's incredibly correct. Fat loss is going to come primarily from nutrition, and then from cardio. _ So don’t go swapping a heavy 5x5 squat for a 4x20 leg extension. Keep relying on compound movements and work to maintain your strength and performance in the gym. What gets you muscle keeps your muscle and if you don’t use it, you’ll lose it. When dieting you need to give your body a reason to hold onto the lean mass you worked so hard to build and this requires you to be training hard, heavy and with intensity. _ 📷 @2j.photography _ Alli-Fitness.com #allifitness  _ #snatch  #weightlifting  #weightliftinggirls  #girlswholift  #girlswithmuscle  #strongnotskinny  #figurepro  #bodybuilding  #personaltrainer  #strengthtraining  #motivation  #fitgirl  #inspiration  #photooftheday  #striveforgreatness  #olympicweightlifting  #beastmode  #liftheavy  #weighttraining  #natty  #naturalbodybuilding  #muscle  #gains  #gym  #barbellbabes  #ig_captures  #fitfam  #igfitness 
My no makeup post cardio sweaty selfie. 15x10 cals on the assault bike. 💦 _ I'm up at 4 am daily. Even on weekends. I find that I need those "before everyone else" hours to myself to get a good sweat in before my day becomes a rat race of clients, emails, work and life. It might sound crazy, but in order for me to be productive, I need that crack of dawn wake up call. It keeps me focused, keeps me grounded, keeps me pushing to bring my best.... _ Alli-Fitness.com #allifitness _ #riseandgrind #cardio #workout #selfie #sweaty #exercise #me #fitgirl #gymlife #fitchick #trainhard #figurepro #personaltrainer #ipe #natty #beastmode #bestself #striveforgreatness #motivation #fitspiration #bodybuilding #strongnotskinny #gymhairdontcare #hiit #discipline #gymmotivation #figurecompetitor #trainhard #fitfam #igfitness
My no makeup post cardio sweaty selfie. 15x10 cals on the assault bike. 💦 _ I'm up at 4 am daily. Even on weekends. I find that I need those "before everyone else" hours to myself to get a good sweat in before my day becomes a rat race of clients, emails, work and life. It might sound crazy, but in order for me to be productive, I need that crack of dawn wake up call. It keeps me focused, keeps me grounded, keeps me pushing to bring my best.... _ Alli-Fitness.com #allifitness  _ #riseandgrind  #cardio  #workout  #selfie  #sweaty  #exercise  #me  #fitgirl  #gymlife  #fitchick  #trainhard  #figurepro  #personaltrainer  #ipe  #natty  #beastmode  #bestself  #striveforgreatness  #motivation  #fitspiration  #bodybuilding  #strongnotskinny  #gymhairdontcare  #hiit  #discipline  #gymmotivation  #figurecompetitor  #trainhard  #fitfam  #igfitness 
#restday never means "off"day: Full schedule of compiling my next article for @trainmag and working with my online #allifitness coaching clients. Full heart ❤️ AND full cup of ☕️coffee. _ THOUGHT OF THE DAY: If you've been "off" with your diet or your training for a few days, or even a few weeks, don't worry. It happens to us all. Know that no matter your past, how often you've slipped up, what you've been going through or how disappointing your behavior has been, the principles of getting back on track remain unchanged. And just as you walked away from your workouts or from sound nutritional choices, you can walk back at any given moment. What happened yesterday is done, what happened five minutes ago is gone. Let the past be in the past. Every moment holds the possibility of change. You can reignite and restart whenever you want.  _ Alli-Fitness.com #allifitness _ #thursday #selfie #starbucks #coffee #me #positivevibes #afternooncoffee #positivethinking #personaltrainer #fitgirl #carselfie #fitchick #nailsonfleek #figurecompetitor #figurepro #girlswholift #motivation #inspiration #lifelessons #igers #instagood #instalike #fitnessjourney #notetoself #ifpa #natty #wnbf
#restday  never means "off"day: Full schedule of compiling my next article for @trainmag and working with my online #allifitness  coaching clients. Full heart ❤️ AND full cup of ☕️coffee. _ THOUGHT OF THE DAY: If you've been "off" with your diet or your training for a few days, or even a few weeks, don't worry. It happens to us all. Know that no matter your past, how often you've slipped up, what you've been going through or how disappointing your behavior has been, the principles of getting back on track remain unchanged. And just as you walked away from your workouts or from sound nutritional choices, you can walk back at any given moment. What happened yesterday is done, what happened five minutes ago is gone. Let the past be in the past. Every moment holds the possibility of change. You can reignite and restart whenever you want. _ Alli-Fitness.com #allifitness  _ #thursday  #selfie  #starbucks  #coffee  #me  #positivevibes  #afternooncoffee  #positivethinking  #personaltrainer  #fitgirl  #carselfie  #fitchick  #nailsonfleek  #figurecompetitor  #figurepro  #girlswholift  #motivation  #inspiration  #lifelessons  #igers  #instagood  #instalike  #fitnessjourney  #notetoself  #ifpa  #natty  #wnbf 
#Repost @allisonmoyer ・・・ #transformationtuesday TRUTHBOMB- _ If your progress has stalled it might be time for you to get real about your level of compliance. I know in my own personal journey, often times it's not my diet itself that's the issue, it's how I'm executing (or. Or executing) it.  _ You may 'think' you're being 100% but if you get brutally honest with yourself- are you?? Are you logging ALL of your food? Weighing and measuring? Have you began licking the knife out of the peanut butter jar, or adding a few extra nuts here or there (🙋🏼guilty). Picking at your kids snacks? Sneaking an additional ounce of sweet potato? Having a bite of your husbands pizza? Not leveling off your cups of oatmeal etc? It may seem trivial, and you may justify your actions by saying 'oh it's a small amount I can get away with it' but you don't achieve elite goals with mediocre effort. Bodies aren't built on 'what you can get away with' they are built on precision and consistency and on following the program you have laid out for you.  _ Call yourself out and hold yourself accountable. Think about it: even if your picking adds just 100 calories a day that's 700 calories EXTRA in a week. Do that over the course of a month? That's huge. _ Alli-Fitness.com #allifitness _ #truth #realtalk #fitnessmotivation #personaltrainer #bodybuilding #fitspo #realitycheck  #motivation #inspiration #changeyourlife #quoteoftheday #lifelessons #sorrynotsorry #transformation #bestself #honesty #lifeadvice #noexcuses #instaquote #fitfam #igfitness #imjustsaying #thought #notetoself #goals #success
#Repost  @allisonmoyer ・・・ #transformationtuesday  TRUTHBOMB- _ If your progress has stalled it might be time for you to get real about your level of compliance. I know in my own personal journey, often times it's not my diet itself that's the issue, it's how I'm executing (or. Or executing) it. _ You may 'think' you're being 100% but if you get brutally honest with yourself- are you?? Are you logging ALL of your food? Weighing and measuring? Have you began licking the knife out of the peanut butter jar, or adding a few extra nuts here or there (🙋🏼guilty). Picking at your kids snacks? Sneaking an additional ounce of sweet potato? Having a bite of your husbands pizza? Not leveling off your cups of oatmeal etc? It may seem trivial, and you may justify your actions by saying 'oh it's a small amount I can get away with it' but you don't achieve elite goals with mediocre effort. Bodies aren't built on 'what you can get away with' they are built on precision and consistency and on following the program you have laid out for you. _ Call yourself out and hold yourself accountable. Think about it: even if your picking adds just 100 calories a day that's 700 calories EXTRA in a week. Do that over the course of a month? That's huge. _ Alli-Fitness.com #allifitness  _ #truth  #realtalk  #fitnessmotivation  #personaltrainer  #bodybuilding  #fitspo  #realitycheck  #motivation  #inspiration  #changeyourlife  #quoteoftheday  #lifelessons  #sorrynotsorry  #transformation  #bestself  #honesty  #lifeadvice  #noexcuses  #instaquote  #fitfam  #igfitness  #imjustsaying  #thought  #notetoself  #goals  #success 
I express myself through my training. It's more then exercise- it's how I process my emotions, it's how I work through mental roadblocks and internal struggle and it's a pivotal part of what makes me who I am.  _ If you're like me, something like being sidelined with an injury or illness can feel like the end of the world. But it's all about perspective.  _ I remind myself that this is a marathon, not a sprint, and being a focused athlete means doing what you NEED to do, even if it isn't what you WANT to do. _ I hate to step away from the barbell, but sometimes the body simply needs time off. I'm a firm believer that most injuries can be trained around or modified for, but when that approach has failed, sometimes rest is the only viable option. _ I'll be taking a few cardio/aerobic days only to allow a moderate back strain I incurred two weeks ago time to heal. This will be a challenge for me but I plan to embrace it, keep a positive outlook and trust that God has a reason. _ Alli-Fitness.com #allifitness _ #fitspo #riseandgrind #motivation #inspiration #fitgirl #monday #figurepro #nevergiveup #neverquit #cantstopwontstop #bestself #ifpa #wnbf #natty #bodybuilding #gymmotivation #girlswithmuscle #girlswholift #weightliftinggirls #strength #faithandfitness #sheliftsandlovesjesus #igotthis #athlete #fitspiration #fitfam #igfitness #barbellbabes
I express myself through my training. It's more then exercise- it's how I process my emotions, it's how I work through mental roadblocks and internal struggle and it's a pivotal part of what makes me who I am. _ If you're like me, something like being sidelined with an injury or illness can feel like the end of the world. But it's all about perspective. _ I remind myself that this is a marathon, not a sprint, and being a focused athlete means doing what you NEED to do, even if it isn't what you WANT to do. _ I hate to step away from the barbell, but sometimes the body simply needs time off. I'm a firm believer that most injuries can be trained around or modified for, but when that approach has failed, sometimes rest is the only viable option. _ I'll be taking a few cardio/aerobic days only to allow a moderate back strain I incurred two weeks ago time to heal. This will be a challenge for me but I plan to embrace it, keep a positive outlook and trust that God has a reason. _ Alli-Fitness.com #allifitness  _ #fitspo  #riseandgrind  #motivation  #inspiration  #fitgirl  #monday  #figurepro  #nevergiveup  #neverquit  #cantstopwontstop  #bestself  #ifpa  #wnbf  #natty  #bodybuilding  #gymmotivation  #girlswithmuscle  #girlswholift  #weightliftinggirls  #strength  #faithandfitness  #sheliftsandlovesjesus  #igotthis  #athlete  #fitspiration  #fitfam  #igfitness  #barbellbabes 
It's easy to look at a well built physique with admiration and respect, but seldom do people really stop to think about what's required to achieve it- the endless hours of grind and hard work that goes on behind the scenes. We live in a society that is drawn to instant results and immediate gratification, but when it comes to changing the body, you can expect anything but.  _ Results happen over time, not overnight. I can't tell you how many sets, or reps, workouts, tupperwared meals, cardio minutes or early bed times went into my physique, because nearly a decade separates these two photos (2007, my first NPC figure competition, and 2016, competing at IFPA Pro Worlds ). I've been putting in work for so long I've forgotten what my life was like before.  _ And here's the thing- when I competed in 2007 (photo on left) I had already been lifting consistently for 4-5 years- and yet, IMO, it barely shows! That's because bodybuilding isnt a pursuit that satisfies the need for immediate gratification. It's a sport that challenges your patience. You aren't going to train hard for a week, a month, even a year, and miraculously build a pro level body. You have to remind yourself that mountains aren't climbed in one single leap. It takes hundreds of thousands of well planned steps.  _ I am not writing this post to be discouraging, rather to be encouraging. So many people set themselves up for failure because they fail to understand that it's a process and it's important to keep realistic expectations. Don't be frustrated if results don't happen right away. Keep putting in the work and be patient. You'll get there. ❤ _ Alli-Fitness.com #allifitness _ #transformation #figurecompetitor #fitnessjourney #fitgirl #fitgirlsguide #motivation #ifpa #natty #npc #wnbf #bodybuilding #fitfam #trainhard #fitspo #gymmotivation #girlswithmuscle #fitfam #hardwork #aesthetics #physique #nevergiveup #bestself #workforit #naturalbodybuilding #results #discipline #earnednotgiven #fitlife #shredded
It's easy to look at a well built physique with admiration and respect, but seldom do people really stop to think about what's required to achieve it- the endless hours of grind and hard work that goes on behind the scenes. We live in a society that is drawn to instant results and immediate gratification, but when it comes to changing the body, you can expect anything but. _ Results happen over time, not overnight. I can't tell you how many sets, or reps, workouts, tupperwared meals, cardio minutes or early bed times went into my physique, because nearly a decade separates these two photos (2007, my first NPC figure competition, and 2016, competing at IFPA Pro Worlds ). I've been putting in work for so long I've forgotten what my life was like before. _ And here's the thing- when I competed in 2007 (photo on left) I had already been lifting consistently for 4-5 years- and yet, IMO, it barely shows! That's because bodybuilding isnt a pursuit that satisfies the need for immediate gratification. It's a sport that challenges your patience. You aren't going to train hard for a week, a month, even a year, and miraculously build a pro level body. You have to remind yourself that mountains aren't climbed in one single leap. It takes hundreds of thousands of well planned steps. _ I am not writing this post to be discouraging, rather to be encouraging. So many people set themselves up for failure because they fail to understand that it's a process and it's important to keep realistic expectations. Don't be frustrated if results don't happen right away. Keep putting in the work and be patient. You'll get there. ❤ _ Alli-Fitness.com #allifitness  _ #transformation  #figurecompetitor  #fitnessjourney  #fitgirl  #fitgirlsguide  #motivation  #ifpa  #natty  #npc  #wnbf  #bodybuilding  #fitfam  #trainhard  #fitspo  #gymmotivation  #girlswithmuscle  #fitfam  #hardwork  #aesthetics  #physique  #nevergiveup  #bestself  #workforit  #naturalbodybuilding  #results  #discipline  #earnednotgiven  #fitlife  #shredded 
You have a right to boldness. Today's verse from my devotional was one I definitely needed to hear: "I have strength for all things, through Christ, who empowers me." (Philippians 4:13)  _ I know this verse is a popular one that gets mentioned a lot- but how often do you really pause and let it sink in?  _ Insecurity about our own potential, our own strength, our own abilities, even our own worth comes from the world, not from God. The Bible says to be bold and confident because God is with you, and He will give you what you strength when you need it. The Bible doesn't say you'll have strength for "some things". It says ALL things. That means any struggle, chaos, any difficulty, any storm, doesn't matter. You're ABLE. #womanofgod  _ Alli-Fitness.com #allifitness 📷 by @yasmeenphoto  _ #fitness #fitnessmodel #photooftheday #figurepro #motivation #inspiration #faith #believe #godfidence #godsgirl #fitgirls #godfirst #beauty #badass #instagood #lifestyle #ig_captures #fitchick #portrait #fierce #girlswholift #bestself #striveforgreatness #saturday #strongnotskinny #photo #igdaily #follow
You have a right to boldness. Today's verse from my devotional was one I definitely needed to hear: "I have strength for all things, through Christ, who empowers me." (Philippians 4:13) _ I know this verse is a popular one that gets mentioned a lot- but how often do you really pause and let it sink in? _ Insecurity about our own potential, our own strength, our own abilities, even our own worth comes from the world, not from God. The Bible says to be bold and confident because God is with you, and He will give you what you strength when you need it. The Bible doesn't say you'll have strength for "some things". It says ALL things. That means any struggle, chaos, any difficulty, any storm, doesn't matter. You're ABLE. #womanofgod  _ Alli-Fitness.com #allifitness  📷 by @yasmeenphoto _ #fitness  #fitnessmodel  #photooftheday  #figurepro  #motivation  #inspiration  #faith  #believe  #godfidence  #godsgirl  #fitgirls  #godfirst  #beauty  #badass  #instagood  #lifestyle  #ig_captures  #fitchick  #portrait  #fierce  #girlswholift  #bestself  #striveforgreatness  #saturday  #strongnotskinny  #photo  #igdaily  #follow 
"Never say that you can't do something, or that something seems impossible, or that something can't be done, no matter how discouraging or harrowing it may be; human beings are limited only by what we allow ourselves to be limited by: our own minds. We are each the masters of our own reality; when we become self-aware to this: absolutely anything in the world is possible.  Master yourself, and become king of the world around you. Let no odds, chastisement, exile, doubt, fear, or ANY mental virii prevent you from accomplishing your dreams. Never be a victim of life; be it's conqueror." Mike Norton #grind #resilience #goals #determination #perspective #fitness #fitfreak #passion #discipline #morningmusings #feedyourfaith #cantstopwontstop #neversettle #memyselfaniron #iwillwhatiwant #achievegreatness #conquer #nomatterwhat #smile #attitudeofgratitude #allifitness #mikenorton
"Never say that you can't do something, or that something seems impossible, or that something can't be done, no matter how discouraging or harrowing it may be; human beings are limited only by what we allow ourselves to be limited by: our own minds. We are each the masters of our own reality; when we become self-aware to this: absolutely anything in the world is possible. Master yourself, and become king of the world around you. Let no odds, chastisement, exile, doubt, fear, or ANY mental virii prevent you from accomplishing your dreams. Never be a victim of life; be it's conqueror." Mike Norton #grind  #resilience  #goals  #determination  #perspective  #fitness  #fitfreak  #passion  #discipline  #morningmusings  #feedyourfaith  #cantstopwontstop  #neversettle  #memyselfaniron  #iwillwhatiwant  #achievegreatness  #conquer  #nomatterwhat  #smile  #attitudeofgratitude  #allifitness  #mikenorton 
The sun might not be up, but I am. I have a busy day- and I needed to get my run in. #riseandgrind  _ Success lies in decision. Whatever goal you have in mind or are working towards, your success is contingent upon your ability to decide. Figure out what you want and then commit to the pursuit of it, regardless of what it takes.  _ If you’re still thinking about something, you haven’t decided. If you’ve figured out what you need to do, but are delaying taking action, you haven’t decided. Decision implies action and forward movement. When a decision has been made, there are no other paths available- no other options, because you’ve made a commitment.  _ Success doesn't come to anyone who is wishy-washy or half-assed, or inconsistent. You can't accomplish anything if you're indecisive.  _ A quote I once from Kai Greene that really resonated with me said "success begins with the decision to do so." I deeply believe this is true- you have to make up your mind to succeed before you ever truly can. #thought  _ Alli-Fitness.com #allifitness _ #fitspo #dowork #cantstopwontstop #nosleep #girlgains #flex #figurepro #motivation #striveforgreatness #personaltrainer #igfitness #fitfam #selfie #bodybuilding #natty #fitgirl #girlswholift #girlswithmuscle #weightliftinggirls #strongnotskinny #swole #discipline #wnbf #fitnessfreak #beastmode #ifpa #goals
The sun might not be up, but I am. I have a busy day- and I needed to get my run in. #riseandgrind  _ Success lies in decision. Whatever goal you have in mind or are working towards, your success is contingent upon your ability to decide. Figure out what you want and then commit to the pursuit of it, regardless of what it takes. _ If you’re still thinking about something, you haven’t decided. If you’ve figured out what you need to do, but are delaying taking action, you haven’t decided. Decision implies action and forward movement. When a decision has been made, there are no other paths available- no other options, because you’ve made a commitment. _ Success doesn't come to anyone who is wishy-washy or half-assed, or inconsistent. You can't accomplish anything if you're indecisive. _ A quote I once from Kai Greene that really resonated with me said "success begins with the decision to do so." I deeply believe this is true- you have to make up your mind to succeed before you ever truly can. #thought  _ Alli-Fitness.com #allifitness  _ #fitspo  #dowork  #cantstopwontstop  #nosleep  #girlgains  #flex  #figurepro  #motivation  #striveforgreatness  #personaltrainer  #igfitness  #fitfam  #selfie  #bodybuilding  #natty  #fitgirl  #girlswholift  #girlswithmuscle  #weightliftinggirls  #strongnotskinny  #swole  #discipline  #wnbf  #fitnessfreak  #beastmode  #ifpa  #goals 
Chinese rows. TAG A FRIEND. I was introduced to these years back- and then somehow forgot about them, until they were suggested to me the other week by fellow IFPA bbing pro @tgunzpro. Programmed them in and have been loving them. I use a supinated grip because I feel it more in my lower lats and I keep the weight lighter so I can focus on contracting my back. Definitely will be using these with my clients! _ There was a time in my life where I fell into the trap of thinking that the more complicated and ridiculous a movement was- the more "effective" it would be. Thankfully I have evolved beyond that school of thought. As a result my training is definitely not the most "entertaining" on social media. I'm not about "shock and awe" nor do I string together crazy workouts for purposes of attaining more likes or followers. The training footage I post is genuine- what I'm showing is actually part of my program, not just a snippet filmed for Instagram. 👊🏻 My training might be simple but simple doesn't mean simplistic. And it does not mean easy.  My training is intense, challenging and at times even brutal. I focus intently on the basics.... on doing what works and doing it consistently.  _ Just because something is trendy, or looks fun on IG, doesn't mean it's effective. In my experience the best programming is damn near boring. But the results it gets, are not.  _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness _ #backday #strengthtraining #weightlifting #barbellbabes #girlswholift #strong #ironaddict #gym #trainhard #fitnessfreak #video #figurepro #gymmotivation #natty #bodybuilding #motivation #personaltrainer #fitgirls #liftheavy #beastmode #natty #bodybuilding #garagegym #ifpa #strongnotskinny #fitfam #girlswithmuscle #gymlife #hardwork #lats #swole
Chinese rows. TAG A FRIEND. I was introduced to these years back- and then somehow forgot about them, until they were suggested to me the other week by fellow IFPA bbing pro @tgunzpro. Programmed them in and have been loving them. I use a supinated grip because I feel it more in my lower lats and I keep the weight lighter so I can focus on contracting my back. Definitely will be using these with my clients! _ There was a time in my life where I fell into the trap of thinking that the more complicated and ridiculous a movement was- the more "effective" it would be. Thankfully I have evolved beyond that school of thought. As a result my training is definitely not the most "entertaining" on social media. I'm not about "shock and awe" nor do I string together crazy workouts for purposes of attaining more likes or followers. The training footage I post is genuine- what I'm showing is actually part of my program, not just a snippet filmed for Instagram. 👊🏻 My training might be simple but simple doesn't mean simplistic. And it does not mean easy. My training is intense, challenging and at times even brutal. I focus intently on the basics.... on doing what works and doing it consistently. _ Just because something is trendy, or looks fun on IG, doesn't mean it's effective. In my experience the best programming is damn near boring. But the results it gets, are not. _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness  _ #backday  #strengthtraining  #weightlifting  #barbellbabes  #girlswholift  #strong  #ironaddict  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #gymmotivation  #natty  #bodybuilding  #motivation  #personaltrainer  #fitgirls  #liftheavy  #beastmode  #natty  #bodybuilding  #garagegym  #ifpa  #strongnotskinny  #fitfam  #girlswithmuscle  #gymlife  #hardwork  #lats  #swole 
Current Situation - Weight 118.6, bodyfat 8.0% via @skulpt_me . Fighting through bad sleep, a head cold, and working through a subluxated rib. But all in all happy with where I am at about two months post Worlds. _ Some thoughts this morning on muscle gain- we all have a genetic limit as to how much muscle we can carry, naturally. I know no one wants to hear it, but for every single one of us, there's a limit or a point where you naturally really start to struggle to put mass on. That limit varies from person to person and is dependent upon a variety of factors, but unless you take steroids to bypass the body's natural muscle building limitations, you'll find, after a certain point, gaining muscle becomes a battle. _ Fast or immediate gains are a fallacy and contrary to the social media trends, shoving your face won't make you grow muscle any faster either. You'll likely just accumulate a lot of unwanted adipose tissue, and hurt your health and longevity in the process. (@mountaindog1 wrote a great article about the myth of dirty bulking if you want more on this topic). _ At this point in my life I've been consistently weight training since I was 18. I'm a person with small joints and a slender structure. I was always thin and lean as a kid. I know, deep down, that it's not in my genetics to be huge, and likely I am close to, if not at, my genetic capacity to add muscle. This doesn't mean I throw in the towel, it just means I am realistic in evaluating myself and my goals. My focus is on improving my overall appearance while emphasizing strength, performance, and HEALTH. This means accepting my body and my genetics while still working hard to make the most of what I've been given. In the end - that's all ANY of us can do- work, and work hard, to be our #bestself. _ Alli-Fitness.com #allifitness _ #natty #bodybuilding #fitgirl #girlswithmuscle #gains #motivation #figurepro #ifpa #naturalbodybuilding #shredded #abs #veins #girlswholift #transformationtuesday #striveforgreatness #inspiration #fitfam #personaltrainer #progress #wnbf #hardwork #discipline #cantstopwontstop #strong #determination #figurecompetitor #colitis #cancersurvivor
Current Situation - Weight 118.6, bodyfat 8.0% via @skulpt_me . Fighting through bad sleep, a head cold, and working through a subluxated rib. But all in all happy with where I am at about two months post Worlds. _ Some thoughts this morning on muscle gain- we all have a genetic limit as to how much muscle we can carry, naturally. I know no one wants to hear it, but for every single one of us, there's a limit or a point where you naturally really start to struggle to put mass on. That limit varies from person to person and is dependent upon a variety of factors, but unless you take steroids to bypass the body's natural muscle building limitations, you'll find, after a certain point, gaining muscle becomes a battle. _ Fast or immediate gains are a fallacy and contrary to the social media trends, shoving your face won't make you grow muscle any faster either. You'll likely just accumulate a lot of unwanted adipose tissue, and hurt your health and longevity in the process. (@mountaindog1 wrote a great article about the myth of dirty bulking if you want more on this topic). _ At this point in my life I've been consistently weight training since I was 18. I'm a person with small joints and a slender structure. I was always thin and lean as a kid. I know, deep down, that it's not in my genetics to be huge, and likely I am close to, if not at, my genetic capacity to add muscle. This doesn't mean I throw in the towel, it just means I am realistic in evaluating myself and my goals. My focus is on improving my overall appearance while emphasizing strength, performance, and HEALTH. This means accepting my body and my genetics while still working hard to make the most of what I've been given. In the end - that's all ANY of us can do- work, and work hard, to be our #bestself . _ Alli-Fitness.com #allifitness  _ #natty  #bodybuilding  #fitgirl  #girlswithmuscle  #gains  #motivation  #figurepro  #ifpa  #naturalbodybuilding  #shredded  #abs  #veins  #girlswholift  #transformationtuesday  #striveforgreatness  #inspiration  #fitfam  #personaltrainer  #progress  #wnbf  #hardwork  #discipline  #cantstopwontstop  #strong  #determination  #figurecompetitor  #colitis  #cancersurvivor 
Sometimes the best form of encouragement we can receive isnt in the form of compassion or support, but in the form of brutal honesty: Making excuses is essentially the art of lying to yourself and to those around you. You can NEVER overcome your problems or limitations if you refuse to take responsibility for your actions. You can easily point the finger, pass the buck or find a "reason" for every error or shortcoming but it is far better to simply take ownership for your life.  _ You are where you are as a result of the choices you've made. But the most AMAZING thing is that you don't have to stay there. ❤ Just as you made decisions that brought you to this place, you also have the power to make decisions that will help you leave it behind you. _ Alli-Fitness.com #allifitness _ #truth #riseandgrind #transformationtuesday #strength #realtalk #bestself #mindset #inspiration #motivation #positivevibes #igdaily #quoteoftheday #lifelessons #instagood #fitfam #fitspo #inspirational #motivational #success #goals #striveforgreatness #cantstopwontstop #focused  #nevergiveup #toughlove #encouragement #personaltrainer #unstoppable #noexcuses
Sometimes the best form of encouragement we can receive isnt in the form of compassion or support, but in the form of brutal honesty: Making excuses is essentially the art of lying to yourself and to those around you. You can NEVER overcome your problems or limitations if you refuse to take responsibility for your actions. You can easily point the finger, pass the buck or find a "reason" for every error or shortcoming but it is far better to simply take ownership for your life. _ You are where you are as a result of the choices you've made. But the most AMAZING thing is that you don't have to stay there. ❤ Just as you made decisions that brought you to this place, you also have the power to make decisions that will help you leave it behind you. _ Alli-Fitness.com #allifitness  _ #truth  #riseandgrind  #transformationtuesday  #strength  #realtalk  #bestself  #mindset  #inspiration  #motivation  #positivevibes  #igdaily  #quoteoftheday  #lifelessons  #instagood  #fitfam  #fitspo  #inspirational  #motivational  #success  #goals  #striveforgreatness  #cantstopwontstop  #focused  #nevergiveup  #toughlove  #encouragement  #personaltrainer  #unstoppable  #noexcuses 
The other day I posted about the forgotten importance of heavy lifting when it comes to hypertrophy. Another component of muscle growth I feel is important, particularly if you're a natural lifter is exercise or movement selection.  _ Hypertrophy is not localized, it's systemic. In other words, for the most part, muscle growth happens all over your body instead of in one location. This means that doing work that stresses the WHOLE body will cause more muscle growth then working individual body parts directly. To put it another way, doing heavy squats will do more to make your quads and calves grow then leg extensions and calf raises. It's not that direct work on a body part doesn't have a purpose or can't help cause hypertrophy, it's just that it pales in comparison to what you get from compound total body movements.  _ I like to build a program in full body movements and then accessorize as needed with isometrics- especially for anyone who is natural. PEDS make your whole body ultra-responsive to any kind of mechanical stress and they help you bypass the body's limitations on muscle growth. But for most people, who are natty trainers or who are just looking to be in their best shape, compound exercises that place big systemic loads on the spine should comprise the bulk of training. #truth _ Alli-Fitness.com #allifitness _ #girlswholift #girlswithmuscle #benchpress #bodybuilding #personaltrainer #gains #muscle #gym #motivation #fitgirl #fitchick #strongnotskinny #barbellbabes #weightliftinggirls #strength #figurepro #natty #ifpa #naturalbodybuilding #bestself #beastmode #cantstopwontstop #liftheavy #striveforgreatness #fitfam #igfitness #trainhard
The other day I posted about the forgotten importance of heavy lifting when it comes to hypertrophy. Another component of muscle growth I feel is important, particularly if you're a natural lifter is exercise or movement selection. _ Hypertrophy is not localized, it's systemic. In other words, for the most part, muscle growth happens all over your body instead of in one location. This means that doing work that stresses the WHOLE body will cause more muscle growth then working individual body parts directly. To put it another way, doing heavy squats will do more to make your quads and calves grow then leg extensions and calf raises. It's not that direct work on a body part doesn't have a purpose or can't help cause hypertrophy, it's just that it pales in comparison to what you get from compound total body movements. _ I like to build a program in full body movements and then accessorize as needed with isometrics- especially for anyone who is natural. PEDS make your whole body ultra-responsive to any kind of mechanical stress and they help you bypass the body's limitations on muscle growth. But for most people, who are natty trainers or who are just looking to be in their best shape, compound exercises that place big systemic loads on the spine should comprise the bulk of training. #truth  _ Alli-Fitness.com #allifitness  _ #girlswholift  #girlswithmuscle  #benchpress  #bodybuilding  #personaltrainer  #gains  #muscle  #gym  #motivation  #fitgirl  #fitchick  #strongnotskinny  #barbellbabes  #weightliftinggirls  #strength  #figurepro  #natty  #ifpa  #naturalbodybuilding  #bestself  #beastmode  #cantstopwontstop  #liftheavy  #striveforgreatness  #fitfam  #igfitness  #trainhard 
Sometimes it's the little victories that leave the biggest sense of accomplishment. The start of the New Year has me busier then ever with new clients- and I've definitely been having to adapt my training due to time constraints this past week. But today I made it my goal to take the time to really invest in my workout, to refrain from answering emails while I was training and to be present in my movements. Proud to say I did just that. 👊🏻 My heart and soul is in my job and in the men and women I'm honored to coach- but self care is essential. You can't give from an empty vessel. It felt incredibly satisfying to focus on myself this afternoon. Remember- in doing for others take some time to do your own thing as well. #tgif #bestself  _ Alli-Fitness.com #allifitness _ #girlswholift #girlswithmuscle #weightliftinggirls #trainhard #gym #muscle #selfie #fitgirls #figurepro #ifpa #natty #veins #flexfriday #swole #motivation #fitspo #bodybuilding #naturalbodybuilding #strongnotskinny #igfitness #fitfam #barbellbabes #fitnessfreak #aesthetics #personaltrainer #gains #doyouevenlift
Sometimes it's the little victories that leave the biggest sense of accomplishment. The start of the New Year has me busier then ever with new clients- and I've definitely been having to adapt my training due to time constraints this past week. But today I made it my goal to take the time to really invest in my workout, to refrain from answering emails while I was training and to be present in my movements. Proud to say I did just that. 👊🏻 My heart and soul is in my job and in the men and women I'm honored to coach- but self care is essential. You can't give from an empty vessel. It felt incredibly satisfying to focus on myself this afternoon. Remember- in doing for others take some time to do your own thing as well. #tgif  #bestself  _ Alli-Fitness.com #allifitness  _ #girlswholift  #girlswithmuscle  #weightliftinggirls  #trainhard  #gym  #muscle  #selfie  #fitgirls  #figurepro  #ifpa  #natty  #veins  #flexfriday  #swole  #motivation  #fitspo  #bodybuilding  #naturalbodybuilding  #strongnotskinny  #igfitness  #fitfam  #barbellbabes  #fitnessfreak  #aesthetics  #personaltrainer  #gains  #doyouevenlift 
#thoughtoftheday : Learn to be HAPPY in your present self. ❤ I have been reading through so many new client applications lately- and the recurring theme, I keep picking up on, is this notion that somehow, you will be happier "when"..... when you lose weight. When you hit 10% body-fat. When you fit into a size 2. When you get promoted, get a new car, buy a house, make more money- whatever.  _ Understand that body composition doesn't determine happiness. Nor do the dollars in your bank account or the size jeans you wear. Happiness is the result of deciding to be, right where you are, as you are, with what you have. Circumstances do NOT dictate happiness. YOU dictate happiness. If you don't like yourself now, trust me, you won't like yourself more just because you lost weight. Being happy is a choice and it comes from embracing yourself, and valuing your being at a level far deeper then aesthetics. Make up your mind to be happy-in this moment- regardless of what this moment is- and you'll find you will be. _ Alli-Fitness.com #allifitness _ 📷 by @ludwigaraujo 💋 by @ingriddiamante _ #bodybuilding #physique #fitnessmodel #strongissexy #eatclean #exercise #fit #fitness #fitnessaddict #fitnessmodel #fitspo #figurepro #ifpa #natty #gym #fitgirls #beauty #instagood #instahealth #strongnotskinny #motivation #photooftheday #follow #girlswholift #naturalbodybuilding #girlswithmuscle #igers #tbt #redhead
#thoughtoftheday  : Learn to be HAPPY in your present self. ❤ I have been reading through so many new client applications lately- and the recurring theme, I keep picking up on, is this notion that somehow, you will be happier "when"..... when you lose weight. When you hit 10% body-fat. When you fit into a size 2. When you get promoted, get a new car, buy a house, make more money- whatever. _ Understand that body composition doesn't determine happiness. Nor do the dollars in your bank account or the size jeans you wear. Happiness is the result of deciding to be, right where you are, as you are, with what you have. Circumstances do NOT dictate happiness. YOU dictate happiness. If you don't like yourself now, trust me, you won't like yourself more just because you lost weight. Being happy is a choice and it comes from embracing yourself, and valuing your being at a level far deeper then aesthetics. Make up your mind to be happy-in this moment- regardless of what this moment is- and you'll find you will be. _ Alli-Fitness.com #allifitness  _ 📷 by @ludwigaraujo 💋 by @ingriddiamante _ #bodybuilding  #physique  #fitnessmodel  #strongissexy  #eatclean  #exercise  #fit  #fitness  #fitnessaddict  #fitnessmodel  #fitspo  #figurepro  #ifpa  #natty  #gym  #fitgirls  #beauty  #instagood  #instahealth  #strongnotskinny  #motivation  #photooftheday  #follow  #girlswholift  #naturalbodybuilding  #girlswithmuscle  #igers  #tbt  #redhead 
It's widely assumed that the two best times to consume carbs are either 1) pre and post workout and 2) in the morning. But understand that nutrient timing, like any component of nutrition can't be generalized. So much depends upon a plethora of individual factors, and personal health and fitness goals. _ Some examples: I work with a woman who struggles with slow colonic transit. It's best for her digestive health, and consequently her body composition if we comprise ALL her meals of fairly even ratios of carbs, protein and fat. Balanced meals also work well for people who are obese or dramatically overweight as keeping blood sugar levels stable is optimal.  Balanced meals also work well for those with hypothyroidism or adrenal fatigue.  _ If you train very early in the morning (8 am or earlier) eating more carbs at night tends to be helpful because it allows you to wake up with some fuel in the tank to hit it hard. Another instance in which more carbs at night can be helpful is if sleep duration and quality is an issue due to stress, anxiety or elevated cortisol. Carbs help by their impact on insulin, which affects your circadian rhythm. Spikes of insulin can induce sleep whereas too little can cause wakefulness. _ If you struggle with insulin resistance or a condition like PCOS where insulin sensitivity is not optimal then you'd want to try to consume most of your carbs when insulin sensitivity is at its height. This helps ensure carbs get used for energy and NOT stored as fat. For most people this is during the day, when they're most active, or the peri-workout window (before, during, and after training). _ There is never ever a one size fits all when it comes to your diet. It's why each and every one of my clients follows a nutritional program designed specifically with their unique needs in mind. _ Baked cod,white jasmine rice, shaved carrots, guacamole. #yum _ Alli-Fitness.com #allifitness _ #youarewhatyoueat #musclefood #eatclean #diet #nutrition #cleaneating #healthyfood #fitfood #bodybuilding #fitfam #instafood #eat #getinmybelly #eatrealfood #foodisfuel #nomnom #food #weightloss #gains #healthychoices #personaltrainer #nutritionist #macros #diettips
It's widely assumed that the two best times to consume carbs are either 1) pre and post workout and 2) in the morning. But understand that nutrient timing, like any component of nutrition can't be generalized. So much depends upon a plethora of individual factors, and personal health and fitness goals. _ Some examples: I work with a woman who struggles with slow colonic transit. It's best for her digestive health, and consequently her body composition if we comprise ALL her meals of fairly even ratios of carbs, protein and fat. Balanced meals also work well for people who are obese or dramatically overweight as keeping blood sugar levels stable is optimal. Balanced meals also work well for those with hypothyroidism or adrenal fatigue. _ If you train very early in the morning (8 am or earlier) eating more carbs at night tends to be helpful because it allows you to wake up with some fuel in the tank to hit it hard. Another instance in which more carbs at night can be helpful is if sleep duration and quality is an issue due to stress, anxiety or elevated cortisol. Carbs help by their impact on insulin, which affects your circadian rhythm. Spikes of insulin can induce sleep whereas too little can cause wakefulness. _ If you struggle with insulin resistance or a condition like PCOS where insulin sensitivity is not optimal then you'd want to try to consume most of your carbs when insulin sensitivity is at its height. This helps ensure carbs get used for energy and NOT stored as fat. For most people this is during the day, when they're most active, or the peri-workout window (before, during, and after training). _ There is never ever a one size fits all when it comes to your diet. It's why each and every one of my clients follows a nutritional program designed specifically with their unique needs in mind. _ Baked cod,white jasmine rice, shaved carrots, guacamole. #yum  _ Alli-Fitness.com #allifitness  _ #youarewhatyoueat  #musclefood  #eatclean  #diet  #nutrition  #cleaneating  #healthyfood  #fitfood  #bodybuilding  #fitfam  #instafood  #eat  #getinmybelly  #eatrealfood  #foodisfuel  #nomnom  #food  #weightloss  #gains  #healthychoices  #personaltrainer  #nutritionist  #macros  #diettips 
The world will drag you into the mud if you let it. Pessimism is the easy path. It takes courage to be optimistic. Anyone can complain, can make an excuse, or can find a reason not to, but at the end of the day a negative mindset will just render you useless. Positive thoughts however, can make you powerful beyond measure.  _ Alli-Fitness.com #allifitness _ #selfie #currentsituation #fitgirls #personaltrainer #weightlifting #physique #aesthetics #motivation #gym #barbellbabes #builtnotbought #ifpa #figurepro #figurecompetitor #bodybuilding #natty #girlswholift #girlswithmuscle #getfit #igfitness #fitnessfreak #motivation #naturalbodybuilding #shredded #abs #bestself #muscle #fitfam #fitspo #gymhairdontcare
The world will drag you into the mud if you let it. Pessimism is the easy path. It takes courage to be optimistic. Anyone can complain, can make an excuse, or can find a reason not to, but at the end of the day a negative mindset will just render you useless. Positive thoughts however, can make you powerful beyond measure. _ Alli-Fitness.com #allifitness  _ #selfie  #currentsituation  #fitgirls  #personaltrainer  #weightlifting  #physique  #aesthetics  #motivation  #gym  #barbellbabes  #builtnotbought  #ifpa  #figurepro  #figurecompetitor  #bodybuilding  #natty  #girlswholift  #girlswithmuscle  #getfit  #igfitness  #fitnessfreak  #motivation  #naturalbodybuilding  #shredded  #abs  #bestself  #muscle  #fitfam  #fitspo  #gymhairdontcare 
Own the new year. 👊🏻 Have the courage to re-evaluate your life. When you love yourself enough you'll begin leaving what's not healthy- people, jobs, beliefs, habits- anything that keeps you playing small.  _ When all you do is react and respond to others, you fail to form direction for your own life. Instead, other people's judgment, opinions and criticisms set the course of your path. I truly believe that you should walk away from and let go of anything that presses you down or holds you back. You're allowed to prioritize self care and the health of your spirit.You don't owe anyone an explanation and you don't have to ever defend your actions or decisions.  _ It's your life. Live it unapologetically.  _ Alli-Fitness.com #allifitness _ #positivevibes #positivethinking #bestself #quoteoftheday #motivation #inspiration #lifequotes #lifelessons #instaquote #bestoftheday #wisewords #lawofattraction #encouragement #motivationalquotes #inspirationalquotes #striveforgreatness #livelife #beyourself #goals #thinkaboutit #notetoself #mindset #loveyourself #truth #achieve #thinkbig
Own the new year. 👊🏻 Have the courage to re-evaluate your life. When you love yourself enough you'll begin leaving what's not healthy- people, jobs, beliefs, habits- anything that keeps you playing small. _ When all you do is react and respond to others, you fail to form direction for your own life. Instead, other people's judgment, opinions and criticisms set the course of your path. I truly believe that you should walk away from and let go of anything that presses you down or holds you back. You're allowed to prioritize self care and the health of your spirit.You don't owe anyone an explanation and you don't have to ever defend your actions or decisions. _ It's your life. Live it unapologetically. _ Alli-Fitness.com #allifitness  _ #positivevibes  #positivethinking  #bestself  #quoteoftheday  #motivation  #inspiration  #lifequotes  #lifelessons  #instaquote  #bestoftheday  #wisewords  #lawofattraction  #encouragement  #motivationalquotes  #inspirationalquotes  #striveforgreatness  #livelife  #beyourself  #goals  #thinkaboutit  #notetoself  #mindset  #loveyourself  #truth  #achieve  #thinkbig 
Thanking God for today's training- finally broke through my snatch plateau. I've been struggling in my snatching for well over 6 weeks now, feeling lost, disconnected and frustrated. And then today, finally, a breakthrough. Hitting 90%. Hitting it sound. (And leave it to me to do it with a pulled/strained right lat..... ) 🙄#cantstopwontstop _ New Years resolutions aren't really my thing- I think mostly because my whole life is built around my goals. But I will say that I've been thinking a lot and praying hard about my social media presence and the message I convey through this platform. Yes I'm an athlete- a figure pro and a fitness model- but as the years pass I find I want to emphasize my value beyond just those facets. My work is not just for aesthetics, the body I build in the gym pales in comparison to what my training does for my mind and my spirit. And while selfies and modeling shots are great, I have worth beyond how I look. I am also a trainer, a coach, a nutritionist, a wife, a woman, and a daughter of God. I strive to be authentic and genuine, but I also want to be a positive example. I want my life to be a reflection of His strength in me, and of what faith, self belief, hard work, and HUSTLE can accomplish. My hope is that in 2017 I can find more ways to continue to encourage, inspire educate and motivate you all, while bringing more attention to God and less to myself.  _ Alli-Fitness.com #allifitness _ @lindseystroker #oly #snatch #olympicweightlifting #weightlifting #weightliftinggirls #strengthtraining #barbellbabes #girlswholift #strong #lift #gym #trainhard #fitnessfreak #video #figurepro #squats #motivation #natty #bodybuilding #gymmotivation #personaltrainer #gohardorgohome #beastmode #strongnotskinny #bestself #liftheavy #faithandfitness
Thanking God for today's training- finally broke through my snatch plateau. I've been struggling in my snatching for well over 6 weeks now, feeling lost, disconnected and frustrated. And then today, finally, a breakthrough. Hitting 90%. Hitting it sound. (And leave it to me to do it with a pulled/strained right lat..... ) 🙄#cantstopwontstop  _ New Years resolutions aren't really my thing- I think mostly because my whole life is built around my goals. But I will say that I've been thinking a lot and praying hard about my social media presence and the message I convey through this platform. Yes I'm an athlete- a figure pro and a fitness model- but as the years pass I find I want to emphasize my value beyond just those facets. My work is not just for aesthetics, the body I build in the gym pales in comparison to what my training does for my mind and my spirit. And while selfies and modeling shots are great, I have worth beyond how I look. I am also a trainer, a coach, a nutritionist, a wife, a woman, and a daughter of God. I strive to be authentic and genuine, but I also want to be a positive example. I want my life to be a reflection of His strength in me, and of what faith, self belief, hard work, and HUSTLE can accomplish. My hope is that in 2017 I can find more ways to continue to encourage, inspire educate and motivate you all, while bringing more attention to God and less to myself. _ Alli-Fitness.com #allifitness  _ @lindseystroker #oly  #snatch  #olympicweightlifting  #weightlifting  #weightliftinggirls  #strengthtraining  #barbellbabes  #girlswholift  #strong  #lift  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squats  #motivation  #natty  #bodybuilding  #gymmotivation  #personaltrainer  #gohardorgohome  #beastmode  #strongnotskinny  #bestself  #liftheavy  #faithandfitness 
It's Monday. The first Monday of 2017, and I know so many of you are "starting" your diet today. But the thing is we have ALL started on a Monday at some point during our lives. Maybe you've even started your diet last Monday. Maybe you've "started" every Monday for the last 2 months. Probably nearly every Monday that kicked off a new year. But if you're still uncomfortable with how you look, tired of the diet roller coaster, or exhausted with trying to figure out what to eat and how to eat when nothing seems to work- you may want to rethink your approach. Make this Monday DIFFERENT. _ I find that most people fail to lose weight not because of lack of effort, but rather because of misguided effort. They put in the work, but it’s not the right kind of work. They “eat healthier,” but fail to understand that building a fit physique involves SO more than just switching to salads for lunch. A 12 week program, like my online coaching, can help get you moving towards your goals and ensure your efforts are being made in the right direction.  _ Today is the last day to save an automatic $50 at Alli-Fitness.com. And if you use the code ➡️"50OFF" ⬅️at checkout you'll save an ADDITIONAL $50 on your customized program! This is not a cookie cutter diet, or a pre designed training plan- this is your chance to work one-on-one with me in a way that produces real results.  _ Alli-Fitness.com #allifitness _ 📷 by @2j.photography  _ #motivation #mondaymotivation #strongnotskinny #weightlifting #strengthtraining #bodybuilding #barbellbabes #fitspo #riseandgrind #personaltrainer #results #eatclean #fitgirls #girlswholift #girlswithmuscle #strongissexy #gym #figurepro #bestself #striveforgreatness #discipline #beastmode #nopainnogain #hardwork #goals #fitfam #igfitness #diet
It's Monday. The first Monday of 2017, and I know so many of you are "starting" your diet today. But the thing is we have ALL started on a Monday at some point during our lives. Maybe you've even started your diet last Monday. Maybe you've "started" every Monday for the last 2 months. Probably nearly every Monday that kicked off a new year. But if you're still uncomfortable with how you look, tired of the diet roller coaster, or exhausted with trying to figure out what to eat and how to eat when nothing seems to work- you may want to rethink your approach. Make this Monday DIFFERENT. _ I find that most people fail to lose weight not because of lack of effort, but rather because of misguided effort. They put in the work, but it’s not the right kind of work. They “eat healthier,” but fail to understand that building a fit physique involves SO more than just switching to salads for lunch. A 12 week program, like my online coaching, can help get you moving towards your goals and ensure your efforts are being made in the right direction. _ Today is the last day to save an automatic $50 at Alli-Fitness.com. And if you use the code ➡️"50OFF" ⬅️at checkout you'll save an ADDITIONAL $50 on your customized program! This is not a cookie cutter diet, or a pre designed training plan- this is your chance to work one-on-one with me in a way that produces real results. _ Alli-Fitness.com #allifitness  _ 📷 by @2j.photography _ #motivation  #mondaymotivation  #strongnotskinny  #weightlifting  #strengthtraining  #bodybuilding  #barbellbabes  #fitspo  #riseandgrind  #personaltrainer  #results  #eatclean  #fitgirls  #girlswholift  #girlswithmuscle  #strongissexy  #gym  #figurepro  #bestself  #striveforgreatness  #discipline  #beastmode  #nopainnogain  #hardwork  #goals  #fitfam  #igfitness  #diet 
#Repost @allisonmoyer ・・・ Don't set resolutions- set goals. Resolutions are simply intention without any existing plan of action. It's not enough to know what you want- you also have to know how to get it. _ I take time, each morning, to set my intent for the day. I ask myself what I want to accomplish- I think about my focus, my purpose. What are some small goals that I want to see achieved before the day is through? _ Small goals often get overlooked in lieu of a larger focus, but clearly knowing what path you are on day to day will help you remove distractions and self-defeating habits from your life. I'm a firm believer in breaking down big goals (something you want to achieve over the course of weeks or months) into smaller ones (something you want to achieve today). It can be something as simple as committing to drinking an additional 8 ounces of water, or taking 1000 additional steps, or even just heading to bed 15 minutes earlier. Don't ever underestimate the "small stuff". These might seem like trivial actions, but the cumulative impact of setting your focus and intent on a daily basis can have a huge impact on your life.  _ Alli-Fitness.com  #allifitness _ 👉🏻SAVE $50 now through Jan 1 on all online coaching programs! Use the code "50OFF" at checkout! LINK IN BIO! _ #riseandgrind #goodmorning #quoteoftheday #newyear #personaltrainer #goals #success #fitspo #motivation #inspiration #slay #bestself #striveforgreatness #positivethinking #carpediem #livelife #encouragement #gymmotivation #fitfam #believe #getit #cantstopwontstop
#Repost  @allisonmoyer ・・・ Don't set resolutions- set goals. Resolutions are simply intention without any existing plan of action. It's not enough to know what you want- you also have to know how to get it. _ I take time, each morning, to set my intent for the day. I ask myself what I want to accomplish- I think about my focus, my purpose. What are some small goals that I want to see achieved before the day is through? _ Small goals often get overlooked in lieu of a larger focus, but clearly knowing what path you are on day to day will help you remove distractions and self-defeating habits from your life. I'm a firm believer in breaking down big goals (something you want to achieve over the course of weeks or months) into smaller ones (something you want to achieve today). It can be something as simple as committing to drinking an additional 8 ounces of water, or taking 1000 additional steps, or even just heading to bed 15 minutes earlier. Don't ever underestimate the "small stuff". These might seem like trivial actions, but the cumulative impact of setting your focus and intent on a daily basis can have a huge impact on your life. _ Alli-Fitness.com #allifitness  _ 👉🏻SAVE $50 now through Jan 1 on all online coaching programs! Use the code "50OFF" at checkout! LINK IN BIO! _ #riseandgrind  #goodmorning  #quoteoftheday  #newyear  #personaltrainer  #goals  #success  #fitspo  #motivation  #inspiration  #slay  #bestself  #striveforgreatness  #positivethinking  #carpediem  #livelife  #encouragement  #gymmotivation  #fitfam  #believe  #getit  #cantstopwontstop 
Don't set resolutions- set goals. Resolutions are simply intention without any existing plan of action. It's not enough to know what you want- you also have to know how to get it. _ I take time, each morning, to set my intent for the day. I ask myself what I want to accomplish- I think about my focus, my purpose. What are some small goals that I want to see achieved before the day is through? _ Small goals often get overlooked in lieu of a larger focus, but clearly knowing what path you are on day to day will help you remove distractions and self-defeating habits from your life. I'm a firm believer in breaking down big goals (something you want to achieve over the course of weeks or months) into smaller ones (something you want to achieve today). It can be something as simple as committing to drinking an additional 8 ounces of water, or taking 1000 additional steps, or even just heading to bed 15 minutes earlier. Don't ever underestimate the "small stuff". These might seem like trivial actions, but the cumulative impact of setting your focus and intent on a daily basis can have a huge impact on your life.  _ Alli-Fitness.com  #allifitness _ 👉🏻SAVE $50 now through Jan 1 on all online coaching programs! Use the code "50OFF" at checkout! LINK IN BIO! _ #riseandgrind #goodmorning #quoteoftheday #newyear #personaltrainer #goals #success #fitspo #motivation #inspiration #slay #bestself #striveforgreatness #positivethinking #carpediem #livelife #encouragement #gymmotivation #fitfam #believe #getit #cantstopwontstop
Don't set resolutions- set goals. Resolutions are simply intention without any existing plan of action. It's not enough to know what you want- you also have to know how to get it. _ I take time, each morning, to set my intent for the day. I ask myself what I want to accomplish- I think about my focus, my purpose. What are some small goals that I want to see achieved before the day is through? _ Small goals often get overlooked in lieu of a larger focus, but clearly knowing what path you are on day to day will help you remove distractions and self-defeating habits from your life. I'm a firm believer in breaking down big goals (something you want to achieve over the course of weeks or months) into smaller ones (something you want to achieve today). It can be something as simple as committing to drinking an additional 8 ounces of water, or taking 1000 additional steps, or even just heading to bed 15 minutes earlier. Don't ever underestimate the "small stuff". These might seem like trivial actions, but the cumulative impact of setting your focus and intent on a daily basis can have a huge impact on your life. _ Alli-Fitness.com #allifitness  _ 👉🏻SAVE $50 now through Jan 1 on all online coaching programs! Use the code "50OFF" at checkout! LINK IN BIO! _ #riseandgrind  #goodmorning  #quoteoftheday  #newyear  #personaltrainer  #goals  #success  #fitspo  #motivation  #inspiration  #slay  #bestself  #striveforgreatness  #positivethinking  #carpediem  #livelife  #encouragement  #gymmotivation  #fitfam  #believe  #getit  #cantstopwontstop 
My first time doing safety squats- Christmas present from the hubs- the @roguefitness safety squat bar! Took a few sets to adjust to the unique weight distribution, but worked up to some heavy triples. Between this and sissy squats my anterior chain was gassed today. _ Safety bar squats are great for establishing more lower back strength. The bar is held a bit higher than a standard bar and the camber pushes you forward, forcing you to fight to stay upright. This also helps if you fail your back squats due to a chest cave or collapse. Most people associate a failed squat coming out of the hole with a weak lower back but a lot of the time it's due to a chest cave. Chest caving is usually the result of weak traps and lats and the safety squat bar works to combat that. It also helps to build trunk stability and strength. _ Alli-Fitness.com #allifitness _ #squats #strengthtraining #weightlifting #weightliftinggirls #quadsquad #barbellbabes #girlswholift #strong #lift #gym #trainhard #fitnessfreak #video #figurepro #beastmode #gymmotivation #motivation #natty #bodybuilding #personaltrainer #fitgirls #liftheavy #powerlifting #natty #naturalbodybuilding #garagegym #ifpa #strongnotskinny #fitfam #legday
My first time doing safety squats- Christmas present from the hubs- the @roguefitness safety squat bar! Took a few sets to adjust to the unique weight distribution, but worked up to some heavy triples. Between this and sissy squats my anterior chain was gassed today. _ Safety bar squats are great for establishing more lower back strength. The bar is held a bit higher than a standard bar and the camber pushes you forward, forcing you to fight to stay upright. This also helps if you fail your back squats due to a chest cave or collapse. Most people associate a failed squat coming out of the hole with a weak lower back but a lot of the time it's due to a chest cave. Chest caving is usually the result of weak traps and lats and the safety squat bar works to combat that. It also helps to build trunk stability and strength. _ Alli-Fitness.com #allifitness  _ #squats  #strengthtraining  #weightlifting  #weightliftinggirls  #quadsquad  #barbellbabes  #girlswholift  #strong  #lift  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #beastmode  #gymmotivation  #motivation  #natty  #bodybuilding  #personaltrainer  #fitgirls  #liftheavy  #powerlifting  #natty  #naturalbodybuilding  #garagegym  #ifpa  #strongnotskinny  #fitfam  #legday 
In so many ways this industry is still a "man's world". The presence of female coaches, trainers, nutritionists, and fitness professionals is still far outweighed by the number of male counterparts. There is far more opportunity to stand half naked peddling some supplement at an expo booth then there is to run your own business, take on clients, or branch out into other avenues of the fitness industry.  _ But I get tired of the blame being placed everywhere but on fitness women themselves. If you want respect you have to conduct yourself in a way that demands respect. If your social media feed is half naked booty shots and sexed up selfies, you can't expect to be taken seriously as a knowledgeable coach or trainer. If all you do is peddle your physique, people are going to scroll your IG feed to oogle at your ass, not to pay for your nutritional expertise.  _ If you want to be taken seriously, as a fitness professional then conduct yourself PROFESSIONALLY. There is nothing wrong with being proud of the hard work you put into your physique, but you don't need to reveal your entire body on social media to motivate, encourage or inspire others. Know your worth. Don't sell out, and don't sell yourself short.  #rant _ Alli-Fitness.com #allifitness _ #fitness #fitfam #fitgirls #girlswholift #barbellbabes #fitspo #success #bodybuilding #weightliftinggirls #gym #igers #training #figurepro #weightlifting #natty #instafit #bestself #fitwomen #strong #motivation #inspiration #athlete #thoughtoftheday #personaltrainer #gymmotivation #striveforgreatness #follow #strongnotskinny
In so many ways this industry is still a "man's world". The presence of female coaches, trainers, nutritionists, and fitness professionals is still far outweighed by the number of male counterparts. There is far more opportunity to stand half naked peddling some supplement at an expo booth then there is to run your own business, take on clients, or branch out into other avenues of the fitness industry. _ But I get tired of the blame being placed everywhere but on fitness women themselves. If you want respect you have to conduct yourself in a way that demands respect. If your social media feed is half naked booty shots and sexed up selfies, you can't expect to be taken seriously as a knowledgeable coach or trainer. If all you do is peddle your physique, people are going to scroll your IG feed to oogle at your ass, not to pay for your nutritional expertise. _ If you want to be taken seriously, as a fitness professional then conduct yourself PROFESSIONALLY. There is nothing wrong with being proud of the hard work you put into your physique, but you don't need to reveal your entire body on social media to motivate, encourage or inspire others. Know your worth. Don't sell out, and don't sell yourself short. #rant  _ Alli-Fitness.com #allifitness  _ #fitness  #fitfam  #fitgirls  #girlswholift  #barbellbabes  #fitspo  #success  #bodybuilding  #weightliftinggirls  #gym  #igers  #training  #figurepro  #weightlifting  #natty  #instafit  #bestself  #fitwomen  #strong  #motivation  #inspiration  #athlete  #thoughtoftheday  #personaltrainer  #gymmotivation  #striveforgreatness  #follow  #strongnotskinny 
Tuesday afternoon- and I'm where I always am. Music loud, weight heavy, focused mind, and a full heart. I truly feel some days I was born for this. No matter the stress of my day or what's going on around me, having the ability to press towards my goals and to work for what I want, is a privilege I will NEVER take for granted.  _ Alli-Fitness.com #allifitness _ #fitness #fitfam #fitgirls #girlswholift #selfie #fitspo #workout #bodybuilding #weightliftinggirls #gym #igers #training #figurepro #weightlifting #natty #instafit #bestself #dowork #strong #motivation #determination #cantstopwontstop #diet #personaltrainer #gymmotivation #striveforgreatness #me #lift #strongnotskinny
Tuesday afternoon- and I'm where I always am. Music loud, weight heavy, focused mind, and a full heart. I truly feel some days I was born for this. No matter the stress of my day or what's going on around me, having the ability to press towards my goals and to work for what I want, is a privilege I will NEVER take for granted. _ Alli-Fitness.com #allifitness  _ #fitness  #fitfam  #fitgirls  #girlswholift  #selfie  #fitspo  #workout  #bodybuilding  #weightliftinggirls  #gym  #igers  #training  #figurepro  #weightlifting  #natty  #instafit  #bestself  #dowork  #strong  #motivation  #determination  #cantstopwontstop  #diet  #personaltrainer  #gymmotivation  #striveforgreatness  #me  #lift  #strongnotskinny 
"Everything that happens to you is the result of what you believe about yourself. We cannot outperform our level of self esteem. We cannot draw to ourselves, more then we think we are worth." (Iyanla Vanzant)  _ If you lack belief in yourself, you will never be successful. I'd have never achieved anything in life if I didn't approach my goals with confidence. Believe in yourself, in your ability to overcome, and have faith that you have it within you to rise above any obstacle. Self belief opens the door for opportunity. ❤ _ Alli-Fitness.com #allifitness _ 📷 by @2j.photography  _ #personaltrainer #bodybuilding #physique #determination #riseandgrind #motivation #exercise #fit #fitness #fitnessaddict #fitnessmodel #gymmotivation #figurepro #ifpa #natty #gym #fitgirls #instagood #wnbf #weightliftinggirls #fitspo #photooftheday #strong #training #muscle #strongnotskinny #believeinyourself #bestself #bodybuilding
"Everything that happens to you is the result of what you believe about yourself. We cannot outperform our level of self esteem. We cannot draw to ourselves, more then we think we are worth." (Iyanla Vanzant) _ If you lack belief in yourself, you will never be successful. I'd have never achieved anything in life if I didn't approach my goals with confidence. Believe in yourself, in your ability to overcome, and have faith that you have it within you to rise above any obstacle. Self belief opens the door for opportunity. ❤ _ Alli-Fitness.com #allifitness  _ 📷 by @2j.photography _ #personaltrainer  #bodybuilding  #physique  #determination  #riseandgrind  #motivation  #exercise  #fit  #fitness  #fitnessaddict  #fitnessmodel  #gymmotivation  #figurepro  #ifpa  #natty  #gym  #fitgirls  #instagood  #wnbf  #weightliftinggirls  #fitspo  #photooftheday  #strong  #training  #muscle  #strongnotskinny  #believeinyourself  #bestself  #bodybuilding 
Today's workout was great, despite sleeping in and doing it late in the afternoon. Back squats got up to 145lbs for 5 reps, then down to 95lbs for AMRAP for 30 reps. Weighted walking lunges were 3x12 with 20s for the first set, then 25s for the final two sets. Bench presses were 35s in each hand for 5 reps, then down to 20s in each hand for AMRAP for 50 reps! Tricep dips for 3x12 finished off weight training! Cross bridges for 3x12 were next. Conditioning included 800 m x 3 sets (4:23, 4:04, 4:03) all 3 with 2 min walking in between! My standard pace on the 800 m repeats was 7.5-7.8 mph. Push past the pain threshold and stay focused on the freedom of your body moving rather than the discomfort of running fast and hard 💪💪💪 **************************#todaysworkout #wod #runnersofig #runningcommunity #weightlifting #weightliftinglife #weightliftingcommunity #fitigers #girlswholift #girlswithmuscle #breatheinbreatheout #swimbikerun #multisport #multisportathlete #multisportwomen @rocksolidnutrition @titikaactive @allisonmoyer #allifitness #teamrocksolid
Today's workout was great, despite sleeping in and doing it late in the afternoon. Back squats got up to 145lbs for 5 reps, then down to 95lbs for AMRAP for 30 reps. Weighted walking lunges were 3x12 with 20s for the first set, then 25s for the final two sets. Bench presses were 35s in each hand for 5 reps, then down to 20s in each hand for AMRAP for 50 reps! Tricep dips for 3x12 finished off weight training! Cross bridges for 3x12 were next. Conditioning included 800 m x 3 sets (4:23, 4:04, 4:03) all 3 with 2 min walking in between! My standard pace on the 800 m repeats was 7.5-7.8 mph. Push past the pain threshold and stay focused on the freedom of your body moving rather than the discomfort of running fast and hard 💪💪💪 **************************#todaysworkout  #wod  #runnersofig  #runningcommunity  #weightlifting  #weightliftinglife  #weightliftingcommunity  #fitigers  #girlswholift  #girlswithmuscle  #breatheinbreatheout  #swimbikerun  #multisport  #multisportathlete  #multisportwomen  @rocksolidnutrition @titikaactive @allisonmoyer #allifitness  #teamrocksolid 
This mornings #HIIT : 30:00 AMRAP of 500m row and 40 DU with 1:00 rest between. Because I practice what I preach #walkyourtalk _ If I'm encouraging my clients and those around me to remain focused on their goals throughout the holiday, then I owe it to them, and to myself, to do the same. #truth _ I find it disappointing to see "fitness professionals" posting about the plates full of food they're consuming or the ridiculous amounts of holiday cookies they've housed. While it might be "honest" or "genuine" it certainly is not inspiring or motivating.  _ I believe that the best leaders are ones who live out their life in such a way that it encourages others to do the same. I do my best to walk my talk, to practice what I preach, and to allow my work ethic and dedication to speak for itself. While I'm far from perfect and I struggle just like anyone else at times, I don't think it's appropriate to engage in the holiday binge eating conduct I encourage my own clients to avoid. I know I surely wouldn't want to listen to someone who didn't practice what they preach. I believe that as a coach, nutritionist, trainer, and pro athlete I have an obligation to hold myself to higher standards then the average. And if I'm asking my clients to exercise self control, to get their training in, and to keep their goals in sight- then you better damn well believe I'm going to be doing the same. _ Alli-Fitness.com #allifitness _ #girlswholift #girlswithmuscle #figurepro #natty #selfie #gym #motivation #discipline #striveforgreatness #bodybuilding #ifpa #fitgirls #fitnessfreak #workout #training #fitspo #gains #igfitness #fitfam #fitspiration #personaltrainer #cardio #instafit #selfie #instagood #strong #underarmour
This mornings #HIIT  : 30:00 AMRAP of 500m row and 40 DU with 1:00 rest between. Because I practice what I preach #walkyourtalk  _ If I'm encouraging my clients and those around me to remain focused on their goals throughout the holiday, then I owe it to them, and to myself, to do the same. #truth  _ I find it disappointing to see "fitness professionals" posting about the plates full of food they're consuming or the ridiculous amounts of holiday cookies they've housed. While it might be "honest" or "genuine" it certainly is not inspiring or motivating. _ I believe that the best leaders are ones who live out their life in such a way that it encourages others to do the same. I do my best to walk my talk, to practice what I preach, and to allow my work ethic and dedication to speak for itself. While I'm far from perfect and I struggle just like anyone else at times, I don't think it's appropriate to engage in the holiday binge eating conduct I encourage my own clients to avoid. I know I surely wouldn't want to listen to someone who didn't practice what they preach. I believe that as a coach, nutritionist, trainer, and pro athlete I have an obligation to hold myself to higher standards then the average. And if I'm asking my clients to exercise self control, to get their training in, and to keep their goals in sight- then you better damn well believe I'm going to be doing the same. _ Alli-Fitness.com #allifitness  _ #girlswholift  #girlswithmuscle  #figurepro  #natty  #selfie  #gym  #motivation  #discipline  #striveforgreatness  #bodybuilding  #ifpa  #fitgirls  #fitnessfreak  #workout  #training  #fitspo  #gains  #igfitness  #fitfam  #fitspiration  #personaltrainer  #cardio  #instafit  #selfie  #instagood  #strong  #underarmour 
Struggle makes you strong. It casts out all weakness and forces you to rebuild your life around a more substantial center. The difficulties inherent in life aren't without value. Every defeating situation has within it a potential victory.  _ The other day I posted about pulling the light out of every dark circumstance. Well, my digestive health hasn't been optimal this past week- with my #colitis in flare for the first time in a while- and I keep reminding myself of my own post: to seek the positive and stay optimistic. Resolve to focus on your blessings, even in turmoil and remember that at the heart of every crisis is value. #tgif _ Alli-Fitness.com #allifitness _ #girlswholift #girlswithmuscle #figurepro #natty #veins #selfie #gym #motivation #discipline #lift #bodybuilding #ifpa #fitgirls #fitnessfreak #weightliftinggirls #training #muscle #gains #igfitness #fitfam #fitspiration #personaltrainer #flexfriday #instafit #physique #instagood #strong
Struggle makes you strong. It casts out all weakness and forces you to rebuild your life around a more substantial center. The difficulties inherent in life aren't without value. Every defeating situation has within it a potential victory. _ The other day I posted about pulling the light out of every dark circumstance. Well, my digestive health hasn't been optimal this past week- with my #colitis  in flare for the first time in a while- and I keep reminding myself of my own post: to seek the positive and stay optimistic. Resolve to focus on your blessings, even in turmoil and remember that at the heart of every crisis is value. #tgif  _ Alli-Fitness.com #allifitness  _ #girlswholift  #girlswithmuscle  #figurepro  #natty  #veins  #selfie  #gym  #motivation  #discipline  #lift  #bodybuilding  #ifpa  #fitgirls  #fitnessfreak  #weightliftinggirls  #training  #muscle  #gains  #igfitness  #fitfam  #fitspiration  #personaltrainer  #flexfriday  #instafit  #physique  #instagood  #strong 
Getting some horseshoe action while training Wednesday night. My body has really responded from dropping carbs to 130g from my coach @allisonmoyer . I indulged about 2-3 weeks ago and it really showed with my waist measurements and weight (I went up to 29 inches on my waist went up to 136 lbs). This morning though, waist was 27.5 inches and 129 lbs! I'm determined to stay on track this holiday, and squeezing in my workouts as planned. #fitspiration #girlswithmuscles #girlswhodeadlift #girlswhosquat #girlswholift #multisport #fitness #fitnessjourney #multisportathlete #athletictraining #allifitness #rocksolidsociety #titika @rocksolidnutrition @titikaactive @sauconycanada
Getting some horseshoe action while training Wednesday night. My body has really responded from dropping carbs to 130g from my coach @allisonmoyer . I indulged about 2-3 weeks ago and it really showed with my waist measurements and weight (I went up to 29 inches on my waist went up to 136 lbs). This morning though, waist was 27.5 inches and 129 lbs! I'm determined to stay on track this holiday, and squeezing in my workouts as planned. #fitspiration  #girlswithmuscles  #girlswhodeadlift  #girlswhosquat  #girlswholift  #multisport  #fitness  #fitnessjourney  #multisportathlete  #athletictraining  #allifitness  #rocksolidsociety  #titika  @rocksolidnutrition @titikaactive @sauconycanada
Breakfast bowl of bliss- •Cream of rice •GF instant oats •Liquid egg whites •@Dymatize Iso 100 in Cinnamon Bun •1 tsp each flaxmeal, chia seed, coconut flour, and @gardenoflife Detoxifiber for healthy dietary fiber •Plenty of cinnamon •@sweetleafstevia drops in Vanilla Creme •@crazyrichardspb almond butter •Topped with 5g each plain GF Chex and plain GF Cheerios for some 👊🏻crunch _  Every time you eat- you have the opportunity to impact your health, and your body, for the better. Food impacts the body beyond just  what you can 'see'. Digestive health, hormonal balance, and immune system function are all influenced by the dietary choices you make. Food provides nourishment, sustenance and energy but it also provides information to your genes. As soon as you eat a food communication begins within the body- for example signals like "release this hormone" or "release immune cells". And when you eat processed, sugared, or artificial foods you activate a negative gene expression, rather then a positive one. While I do believe that there's no 'one diet' for everyone, I always advocate a diet grounded in whole, natural, unprocessed foods. Macros are important- but so are micros. Micronutrients, vitamins, and minerals encourage health, strength, energy, and even healthy body composition at a cellular level. They encourage hormone balance, balance blood sugar, boost energy, neutralize free radicals and promote optimal and efficient digestion. _ Food has so much power and potential. When you eat- do so with purpose and intent, keeping not just short term aesthetic goals, but also long term health in mind as well. _ Alli-Fitness.com #allifitness _ #breakfast #eatclean #cleaneating #fitfood #healthyeating #nutrition #personaltrainer #eatfit #macros #flexibledieting #yum #musclefood #gains #naturalphysique #getinmybelly #fitstagram #eatrealfood #figurepro #cereal #healthylife #lifestyle #foodisfuel #nomnom #meal #bodybuilding #fitfam #natty #fitness #digestive
Breakfast bowl of bliss- •Cream of rice •GF instant oats •Liquid egg whites •@Dymatize Iso 100 in Cinnamon Bun •1 tsp each flaxmeal, chia seed, coconut flour, and @gardenoflife Detoxifiber for healthy dietary fiber •Plenty of cinnamon •@sweetleafstevia drops in Vanilla Creme •@crazyrichardspb almond butter •Topped with 5g each plain GF Chex and plain GF Cheerios for some 👊🏻crunch _ Every time you eat- you have the opportunity to impact your health, and your body, for the better. Food impacts the body beyond just what you can 'see'. Digestive health, hormonal balance, and immune system function are all influenced by the dietary choices you make. Food provides nourishment, sustenance and energy but it also provides information to your genes. As soon as you eat a food communication begins within the body- for example signals like "release this hormone" or "release immune cells". And when you eat processed, sugared, or artificial foods you activate a negative gene expression, rather then a positive one. While I do believe that there's no 'one diet' for everyone, I always advocate a diet grounded in whole, natural, unprocessed foods. Macros are important- but so are micros. Micronutrients, vitamins, and minerals encourage health, strength, energy, and even healthy body composition at a cellular level. They encourage hormone balance, balance blood sugar, boost energy, neutralize free radicals and promote optimal and efficient digestion. _ Food has so much power and potential. When you eat- do so with purpose and intent, keeping not just short term aesthetic goals, but also long term health in mind as well. _ Alli-Fitness.com #allifitness  _ #breakfast  #eatclean  #cleaneating  #fitfood  #healthyeating  #nutrition  #personaltrainer  #eatfit  #macros  #flexibledieting  #yum  #musclefood  #gains  #naturalphysique  #getinmybelly  #fitstagram  #eatrealfood  #figurepro  #cereal  #healthylife  #lifestyle  #foodisfuel  #nomnom  #meal  #bodybuilding  #fitfam  #natty  #fitness  #digestive 
Hanging leg raises (bent) are hands down one of my favorite ab exercises. I personally love this move for tackling the lower abs because it engages the deep psoas muscle (a muscle in your stomach in front of your spine), which seldom gets an opportunity for targeted strength work in most programs.  _ • Grab a bar with an overhand shoulder-width grip (or slightly wider) and hang from the bar with your knees slightly bent and feet together • Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. • Pause when the front of your thighs reach your chest then slowly lower your legs back to the starting position. • Keep legs slightly bent at all times and focus on drawing the legs up by contracting your abs- no swinging and minimal momentum! _ Alli-Fitness.com #allifitness _ #exercise #workout #abs #core #strengthtraining #weightlifting #fitgirls #bodybuilding #beastmode #personaltrainer #fitgirlsguide #strongnotskinny #trainhard #gym #video #girlswholift #girlswithmuscle #natty #figurepro #ifpa #figurecompetitor #nopainnogain #strength #muscle #motivation #fitspo #ifpafigurepro #wnbf #garagegym
Hanging leg raises (bent) are hands down one of my favorite ab exercises. I personally love this move for tackling the lower abs because it engages the deep psoas muscle (a muscle in your stomach in front of your spine), which seldom gets an opportunity for targeted strength work in most programs. _ • Grab a bar with an overhand shoulder-width grip (or slightly wider) and hang from the bar with your knees slightly bent and feet together • Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. • Pause when the front of your thighs reach your chest then slowly lower your legs back to the starting position. • Keep legs slightly bent at all times and focus on drawing the legs up by contracting your abs- no swinging and minimal momentum! _ Alli-Fitness.com #allifitness  _ #exercise  #workout  #abs  #core  #strengthtraining  #weightlifting  #fitgirls  #bodybuilding  #beastmode  #personaltrainer  #fitgirlsguide  #strongnotskinny  #trainhard  #gym  #video  #girlswholift  #girlswithmuscle  #natty  #figurepro  #ifpa  #figurecompetitor  #nopainnogain  #strength  #muscle  #motivation  #fitspo  #ifpafigurepro  #wnbf  #garagegym 
Just because a workout isn't hardcore or doesn't leave you in a puddle of your own sweat and drool doesn't mean it's not effective. I swapped some of my conditioning work for walking months ago and have never regretted it. Nor did my body composition suffer. If anything, my mood, energy and body composition improved.  _ Study after study has shown that simply moving more- can do more for your overall health, weight management and body composition then any manner of HIIT or intense workout can. This is largely do to the hormonal effect walking has- which is that it helps alleviate stress and lower cortisol. Some other reasons to walk more: improves heart health, trims the waistline (people who walk more then 30 minutes a day have significantly less belly fat), tones the legs, glutes and calves (these muscles atrophy and flatten from sitting too much), lowers blood pressure, serves as an anti depressant, releases endorphins, combats elevated cortisol, helps facilitate recovery from harder training, flushes toxins, improves digestion, and the list goes on and on. It also doesn't interfere with mass or muscle gain (if that's a goal) and it doesn't cause muscle wasting like more intense forms of cardio potentially can. _ A brisk walking pace can burn about 400 calories an hour. Do this daily and it'll add up. Remember losing 1 lb of fat is 3500 calories. And if you switch to incline walking you'll get even more of a caloric burn and an added glute emphasis as well. Or add a weighted vest. Walking in a weighted vest ups the calories burned by anywhere from 10-25% depending on how heavy the load. Another way to magnify the fat loss impact of walking is to perform your walking fasted in the morning. I do fasted incline walking twice a week and also walk my dogs daily. _ Alli-Fitness.com #allifitness _ #personaltrainer #weightloss #fitness #instafit #fitfam #cardio #workout #fitgirls #walk #goldenretriever #goldensofinstagram #igfitness #fitlife #healthyliving #exercise #fitspo #motivation #getmoving #activerecovery #bestself #striveforgreatness #instagood #dogs #thegreatoutdoors #myworkoutpartnerhasfourlegs #sunshine #getoutside #lifestyle #photooftheday
Just because a workout isn't hardcore or doesn't leave you in a puddle of your own sweat and drool doesn't mean it's not effective. I swapped some of my conditioning work for walking months ago and have never regretted it. Nor did my body composition suffer. If anything, my mood, energy and body composition improved. _ Study after study has shown that simply moving more- can do more for your overall health, weight management and body composition then any manner of HIIT or intense workout can. This is largely do to the hormonal effect walking has- which is that it helps alleviate stress and lower cortisol. Some other reasons to walk more: improves heart health, trims the waistline (people who walk more then 30 minutes a day have significantly less belly fat), tones the legs, glutes and calves (these muscles atrophy and flatten from sitting too much), lowers blood pressure, serves as an anti depressant, releases endorphins, combats elevated cortisol, helps facilitate recovery from harder training, flushes toxins, improves digestion, and the list goes on and on. It also doesn't interfere with mass or muscle gain (if that's a goal) and it doesn't cause muscle wasting like more intense forms of cardio potentially can. _ A brisk walking pace can burn about 400 calories an hour. Do this daily and it'll add up. Remember losing 1 lb of fat is 3500 calories. And if you switch to incline walking you'll get even more of a caloric burn and an added glute emphasis as well. Or add a weighted vest. Walking in a weighted vest ups the calories burned by anywhere from 10-25% depending on how heavy the load. Another way to magnify the fat loss impact of walking is to perform your walking fasted in the morning. I do fasted incline walking twice a week and also walk my dogs daily. _ Alli-Fitness.com #allifitness  _ #personaltrainer  #weightloss  #fitness  #instafit  #fitfam  #cardio  #workout  #fitgirls  #walk  #goldenretriever  #goldensofinstagram  #igfitness  #fitlife  #healthyliving  #exercise  #fitspo  #motivation  #getmoving  #activerecovery  #bestself  #striveforgreatness  #instagood  #dogs  #thegreatoutdoors  #myworkoutpartnerhasfourlegs  #sunshine  #getoutside  #lifestyle  #photooftheday 
Current situation: 118.4 this morning, weight holding fairly decently. It's been a while since I posted a physique update, because I had halted my caloric increases to allow my weight to balance out around 118 before I began pushing for more. This helps to keep fat gains minimal. This week (beginning today) I've inched my carbs up a bit more- hoping weight will hold. We'll see! _ Personally, I weigh myself every day, and then take the average of a weeks worth of weigh ins and track that average. I feel this is the best method. This allows me to see how my body responds to varying stimuli (high carb days versus low carb, getting good sleep, water intake, etc) and it also allows me to understand my personal weight range. Each of us- women in particular, due to hormones- fluctuate in weight. Some fluctuate a lot, others not as much. Personally I have about a 1-2lb range. I know if I'm within this range- there's no need to panic. Understanding your personal range, or what causes your weight to fluctuate can actually help ease the anxiety that can result from scale increases or decreases. _ In the past, I used to really struggle with the scale. Mentally it tended to put me in a bad place. But instead of running away from weighing myself, I committed to conquering my fear of it. And I found that the more I forced myself to do it, the less intimidating the whole process became. As I continued to weigh myself daily I began to see the number on the scale more and more for what it is- DATA- and less for what it's not- an indicator of your value or self worth.  _ Alli-Fitness.com ^^ LINK IN BIO ^^ #allifitness _ #personaltrainer #figurepro #workhard #igers #shredded #ifpa #natty #bodybuilding #physique #veins #fitnessfreak #bodybuilding #fitgirls #girlswithmuscle #weightliftinggirls #motivation #selfie #fit #discipline #fitfam #instafit #exercise #beastmode #strong #eatclean #gains #figurecompetitor #bestself #results
Current situation: 118.4 this morning, weight holding fairly decently. It's been a while since I posted a physique update, because I had halted my caloric increases to allow my weight to balance out around 118 before I began pushing for more. This helps to keep fat gains minimal. This week (beginning today) I've inched my carbs up a bit more- hoping weight will hold. We'll see! _ Personally, I weigh myself every day, and then take the average of a weeks worth of weigh ins and track that average. I feel this is the best method. This allows me to see how my body responds to varying stimuli (high carb days versus low carb, getting good sleep, water intake, etc) and it also allows me to understand my personal weight range. Each of us- women in particular, due to hormones- fluctuate in weight. Some fluctuate a lot, others not as much. Personally I have about a 1-2lb range. I know if I'm within this range- there's no need to panic. Understanding your personal range, or what causes your weight to fluctuate can actually help ease the anxiety that can result from scale increases or decreases. _ In the past, I used to really struggle with the scale. Mentally it tended to put me in a bad place. But instead of running away from weighing myself, I committed to conquering my fear of it. And I found that the more I forced myself to do it, the less intimidating the whole process became. As I continued to weigh myself daily I began to see the number on the scale more and more for what it is- DATA- and less for what it's not- an indicator of your value or self worth. _ Alli-Fitness.com ^^ LINK IN BIO ^^ #allifitness  _ #personaltrainer  #figurepro  #workhard  #igers  #shredded  #ifpa  #natty  #bodybuilding  #physique  #veins  #fitnessfreak  #bodybuilding  #fitgirls  #girlswithmuscle  #weightliftinggirls  #motivation  #selfie  #fit  #discipline  #fitfam  #instafit  #exercise  #beastmode  #strong  #eatclean  #gains  #figurecompetitor  #bestself  #results