#allifitness medias

Photos

#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 
#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
#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 
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 
"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 
Comparison isn't just the 'thief of joy'. Its a barrier to progress, and self growth. You can't live a successful life if your focus is always on what other people have. Contentment is not a feeling but a decision you need to make. It means finding happiness in who you are and satisfaction in where you are. And it means not allowing yourself to fall into the trap of desiring what other people have. Focus on yourself and on making the most of what you've been given. Your life, as it is, is a gift from God. Embrace it.  #thought _ Alli-Fitness.com #allifitness _ #bestself #tgif #riseandgrind #quoteoftheday #instaquote #realtalk #positivevibes #truth #loveyourlife #loveyourself #godisgood #godsgirl #blessed #thankful #striveforgreatness #fitspo #faithandfitness #motivation #inspiration #success #mindset #gymmotivation #personaltrainer #life #dailyquotes #imjustsaying #inspirationalquotes
Comparison isn't just the 'thief of joy'. Its a barrier to progress, and self growth. You can't live a successful life if your focus is always on what other people have. Contentment is not a feeling but a decision you need to make. It means finding happiness in who you are and satisfaction in where you are. And it means not allowing yourself to fall into the trap of desiring what other people have. Focus on yourself and on making the most of what you've been given. Your life, as it is, is a gift from God. Embrace it. #thought  _ Alli-Fitness.com #allifitness  _ #bestself  #tgif  #riseandgrind  #quoteoftheday  #instaquote  #realtalk  #positivevibes  #truth  #loveyourlife  #loveyourself  #godisgood  #godsgirl  #blessed  #thankful  #striveforgreatness  #fitspo  #faithandfitness  #motivation  #inspiration  #success  #mindset  #gymmotivation  #personaltrainer  #life  #dailyquotes  #imjustsaying  #inspirationalquotes 
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 
I am not perfect and my past is littered with things I dislike, failures and mistakes I've made, and things I'd love to forget. Although I was raised in a faith based home, and went to church as a child- I definitely don't feel I truly began to walk through my life, with God, until a few years ago when I made the decision to stop believing what the world said about me, and instead began believing in what God said about me. And when I did, the broken pieces of my life seemed to come together and mend. Psalm 91 "He who dwells in the trust of the Most High will remain stable and fixed...". The path of my life is only possible because of my trust, both in myself, and in God. Anything I've achieved has been because I've relied on Him for the  strength to succeed. Its been my resolve, in the New Year to bring more of Him to this account, because He is my foundation. My faith is what keeps me disciplined and focused, it's what gives me peace in chaos. It  makes me confident in myself, and it gives me the strength to pursue life, and my goals, with unrelenting passion.  _ Believe in the person you want to become. Trust that God will get you there. #godfidence #GodGetsTheGlory _ Alli-Fitness.com #allifitness _ #faith #fitness #pray #believe #godsgirl #sheliftsandlovesjesus #fitspo #motivation #inspiration #wisewordswednesday #positivevibes #positivethinking #instaquote #quoteoftheday #striveforgreatness #bestself #motivationalquotes #riseandgrind #dailydevotion #thoughtfortheday #trustgod #truth #realtalk #encouragement #fitspiration #nevergiveup
I am not perfect and my past is littered with things I dislike, failures and mistakes I've made, and things I'd love to forget. Although I was raised in a faith based home, and went to church as a child- I definitely don't feel I truly began to walk through my life, with God, until a few years ago when I made the decision to stop believing what the world said about me, and instead began believing in what God said about me. And when I did, the broken pieces of my life seemed to come together and mend. Psalm 91 "He who dwells in the trust of the Most High will remain stable and fixed...". The path of my life is only possible because of my trust, both in myself, and in God. Anything I've achieved has been because I've relied on Him for the strength to succeed. Its been my resolve, in the New Year to bring more of Him to this account, because He is my foundation. My faith is what keeps me disciplined and focused, it's what gives me peace in chaos. It makes me confident in myself, and it gives me the strength to pursue life, and my goals, with unrelenting passion. _ Believe in the person you want to become. Trust that God will get you there. #godfidence  #GodGetsTheGlory  _ Alli-Fitness.com #allifitness  _ #faith  #fitness  #pray  #believe  #godsgirl  #sheliftsandlovesjesus  #fitspo  #motivation  #inspiration  #wisewordswednesday  #positivevibes  #positivethinking  #instaquote  #quoteoftheday  #striveforgreatness  #bestself  #motivationalquotes  #riseandgrind  #dailydevotion  #thoughtfortheday  #trustgod  #truth  #realtalk  #encouragement  #fitspiration  #nevergiveup 
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 
6x3 deadlift today. Second to last set shown here at 205 (hit 210 last set), body-weight this morning was 118.2. #littlebutfierce _ I feel lifting heavy has completely been forgotten when it comes to hypertrophy, or muscle growth. But one of the three main mechanisms that causes muscular growth is in fact mechanical tension, or the response your body generates from lifting really heavy weight.  The term refers to generating maximum muscular force while still adhering to technically sound form. Think sets of 3-5, even heavy doubles or singles could fall into this category as well. The bottom line is lifting heavy- truly heavy- maximum effort- for just a few reps isn't just for gaining strength. It plays a key role in hypertrophy as well. _ PS loving the new knee wraps and matching wrist wraps the hubs got me for Christmas. Pink camo baby!  _ Alli-Fitness.com #allifitness _ #deadlift #strengthtraining #weightlifting #weightliftinggirls #saturday #barbellbabes #girlswholift #strong #ironaddict #gym #trainhard #fitnessfreak #video #figurepro #squats #gymmotivation #natty #bodybuilding #motivation #personaltrainer #fitgirls #liftheavy #powerlifting #natty #bodybuilding #garagegym #ifpa #strongnotskinny #fitfam #girlswithmuscle
6x3 deadlift today. Second to last set shown here at 205 (hit 210 last set), body-weight this morning was 118.2. #littlebutfierce  _ I feel lifting heavy has completely been forgotten when it comes to hypertrophy, or muscle growth. But one of the three main mechanisms that causes muscular growth is in fact mechanical tension, or the response your body generates from lifting really heavy weight. The term refers to generating maximum muscular force while still adhering to technically sound form. Think sets of 3-5, even heavy doubles or singles could fall into this category as well. The bottom line is lifting heavy- truly heavy- maximum effort- for just a few reps isn't just for gaining strength. It plays a key role in hypertrophy as well. _ PS loving the new knee wraps and matching wrist wraps the hubs got me for Christmas. Pink camo baby! _ Alli-Fitness.com #allifitness  _ #deadlift  #strengthtraining  #weightlifting  #weightliftinggirls  #saturday  #barbellbabes  #girlswholift  #strong  #ironaddict  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squats  #gymmotivation  #natty  #bodybuilding  #motivation  #personaltrainer  #fitgirls  #liftheavy  #powerlifting  #natty  #bodybuilding  #garagegym  #ifpa  #strongnotskinny  #fitfam  #girlswithmuscle 
If I learned one thing this last year, it's that it doesn't make any difference how much difficulty is present in your life- there are great possibilities in ANY situation.  _ There's a Russian proverb I like: "The hammer shatters the glass but forges the steel." It's all a matter of perspective. If you dwell on the darkness that's all you'll see, but if you look for the light, you will always find it.  Every struggle has, rooted in its midst, the possibility for growth.  _ Rise to your challenges- whatever they are. Don't let them break you, let them MAKE you. _ Alli-Fitness.com #allifitness _ #rise #riseandgrind #struggle #strength #godfidence #bestself #overcomer #inspiration #motivation #positivevibes #igdaily #quoteoftheday #lifelessons #instagood #fitfam #fitspo #inspirational #motivational #success #goals #striveforgreatness #cantstopwontstop #nevergiveup #neverquit #colitis #cancer #beoptimistic #faith #believe
If I learned one thing this last year, it's that it doesn't make any difference how much difficulty is present in your life- there are great possibilities in ANY situation. _ There's a Russian proverb I like: "The hammer shatters the glass but forges the steel." It's all a matter of perspective. If you dwell on the darkness that's all you'll see, but if you look for the light, you will always find it. Every struggle has, rooted in its midst, the possibility for growth. _ Rise to your challenges- whatever they are. Don't let them break you, let them MAKE you. _ Alli-Fitness.com #allifitness  _ #rise  #riseandgrind  #struggle  #strength  #godfidence  #bestself  #overcomer  #inspiration  #motivation  #positivevibes  #igdaily  #quoteoftheday  #lifelessons  #instagood  #fitfam  #fitspo  #inspirational  #motivational  #success  #goals  #striveforgreatness  #cantstopwontstop  #nevergiveup  #neverquit  #colitis  #cancer  #beoptimistic  #faith  #believe 
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 
Every day is national coffee day when you have the Verismo. Espresso with frothed unsweetened cashew milk may just be my true ❤love.  _ I start all of my mornings with caffeine, prayer and a few quiet moments of focus. I get so busy during the day, between training my clients and handling all of my online #allifitness team, that if I'm not careful, my own goals can get lost in the chaos. Maintaining focus is hard, you have to WORK at it. I find it's crucial to take a few brief moments each day to establish your intent, set some daily goals and re-affirm your purpose. _ Alli-Fitness.com #allifitness _ #coffeetime #espresso #verissimo #starbucksislife #coffeeisbae #caffeine #morningroutine #riseandshine #tgif #goals #purpose #intentionalliving #caffeine #bestself #motivation #striveforgreatness #riseandgrind #prayer #positivevibes #personaltrainer #cantstopwontstop #starbucks #espressoporn #ig_captures #instagood #igdaily #photooftheday
Every day is national coffee day when you have the Verismo. Espresso with frothed unsweetened cashew milk may just be my true ❤love. _ I start all of my mornings with caffeine, prayer and a few quiet moments of focus. I get so busy during the day, between training my clients and handling all of my online #allifitness  team, that if I'm not careful, my own goals can get lost in the chaos. Maintaining focus is hard, you have to WORK at it. I find it's crucial to take a few brief moments each day to establish your intent, set some daily goals and re-affirm your purpose. _ Alli-Fitness.com #allifitness  _ #coffeetime  #espresso  #verissimo  #starbucksislife  #coffeeisbae  #caffeine  #morningroutine  #riseandshine  #tgif  #goals  #purpose  #intentionalliving  #caffeine  #bestself  #motivation  #striveforgreatness  #riseandgrind  #prayer  #positivevibes  #personaltrainer  #cantstopwontstop  #starbucks  #espressoporn  #ig_captures  #instagood  #igdaily  #photooftheday 
#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 #strngissexy #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  #strngissexy  #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 
Happy New Year fit fam- a lovely #nomakeup selfie for you. LOL. Starting my new year off right by holding myself accountable. Because there is NO time like the present. 👊🏻 Woke up and ran 6 miles this morning, weighed myself and took some progress pics. I preach about the importance of personal responsibility and holding yourself accountable- regardless of whether it's a holiday or not- and who would I be if I did not walk my talk? _ I've posted before about weighing myself- why I feel it's important, and why I weigh myself daily. For example today I was 118.4, up almost 2lbs from where I was yesterday. But rather then allow that to cause me to panic- because I weigh myself daily I understand why. Yesterday was my high carb day, so I put down between 350-400g carbs (most of it for dinner in the form of homemade sweet potato fries😋). So my glycogen levels were full this morning which also means my body is holding onto more water as well.  _ Remember that the scale is one piece of data- just one. Other methods of progress monitoring I am partial to, as a coach and as an athlete, are photos, bodyfat measurements and waist circumference. _ Be sure to check out my latest blog (LINK 👆🏻in bio) for Five Ways to Jumpstart Fat Loss in the new year! _ Alli-Fitness.com #allifitness _ #personaltrainer #riseandgrind #motivation #inspiration #shredded #veins #figurepro #natty #me #fitgirls #fitchick #progress #fitfam #bodybuilding #shelifts #girlswithmuscle #weightliftinggirls #strongnotskinny #builtnotbought #earnednotgiven #ifpa #wnbf #muscle #workhard #discipline #results
Happy New Year fit fam- a lovely #nomakeup  selfie for you. LOL. Starting my new year off right by holding myself accountable. Because there is NO time like the present. 👊🏻 Woke up and ran 6 miles this morning, weighed myself and took some progress pics. I preach about the importance of personal responsibility and holding yourself accountable- regardless of whether it's a holiday or not- and who would I be if I did not walk my talk? _ I've posted before about weighing myself- why I feel it's important, and why I weigh myself daily. For example today I was 118.4, up almost 2lbs from where I was yesterday. But rather then allow that to cause me to panic- because I weigh myself daily I understand why. Yesterday was my high carb day, so I put down between 350-400g carbs (most of it for dinner in the form of homemade sweet potato fries😋). So my glycogen levels were full this morning which also means my body is holding onto more water as well. _ Remember that the scale is one piece of data- just one. Other methods of progress monitoring I am partial to, as a coach and as an athlete, are photos, bodyfat measurements and waist circumference. _ Be sure to check out my latest blog (LINK 👆🏻in bio) for Five Ways to Jumpstart Fat Loss in the new year! _ Alli-Fitness.com #allifitness  _ #personaltrainer  #riseandgrind  #motivation  #inspiration  #shredded  #veins  #figurepro  #natty  #me  #fitgirls  #fitchick  #progress  #fitfam  #bodybuilding  #shelifts  #girlswithmuscle  #weightliftinggirls  #strongnotskinny  #builtnotbought  #earnednotgiven  #ifpa  #wnbf  #muscle  #workhard  #discipline  #results 
Isaiah 43:18 "Forget the former things; do not dwell on the past, it is nothing compared to what I am going to do. I will make a pathway through the wilderness. I will create rivers in the dry wasteland." _ This verse ranks pretty high among my favorites. A few years ago I got into the habit of reading it every New Years Day.  _ At some point in life I think we ALL need a "new beginning", or a fresh start..... a point in our lives in which we say to ourselves "it's time for a change." But rarely do your circumstances change without something first changing in you. I've always believed it's impossible to move forward unless you make the decision to first release your past. Until you let go of past mistakes and failures, you'll never really free yourself to move forward.  _ Make up your mind, today,  that you refuse to continue as you have been, TURN THE PAGE, and have faith that change will come.  _ Alli-Fitness.com #allifitness _ #newyearsday #notetoself #bestself #quoteoftheday #positivevibes #positivethinking #striveforgreatness #slay #cantstopwontstop #godsgirl #faith #fitspo #fitspiration #motivation #encouragement #inspiration #believe #yougotthis #carpediem #livelife #mindset #goals #success #thoughtoftheday #bibleverse #godfidence #instadaily #riseandgrind
Isaiah 43:18 "Forget the former things; do not dwell on the past, it is nothing compared to what I am going to do. I will make a pathway through the wilderness. I will create rivers in the dry wasteland." _ This verse ranks pretty high among my favorites. A few years ago I got into the habit of reading it every New Years Day. _ At some point in life I think we ALL need a "new beginning", or a fresh start..... a point in our lives in which we say to ourselves "it's time for a change." But rarely do your circumstances change without something first changing in you. I've always believed it's impossible to move forward unless you make the decision to first release your past. Until you let go of past mistakes and failures, you'll never really free yourself to move forward. _ Make up your mind, today, that you refuse to continue as you have been, TURN THE PAGE, and have faith that change will come. _ Alli-Fitness.com #allifitness  _ #newyearsday  #notetoself  #bestself  #quoteoftheday  #positivevibes  #positivethinking  #striveforgreatness  #slay  #cantstopwontstop  #godsgirl  #faith  #fitspo  #fitspiration  #motivation  #encouragement  #inspiration  #believe  #yougotthis  #carpediem  #livelife  #mindset  #goals  #success  #thoughtoftheday  #bibleverse  #godfidence  #instadaily  #riseandgrind 
Last workout of 2016 is done 💪🏻 _ I can't believe what a year it's been. Competing in, and winning my first pro figure show; competing at and placing third in the World Championships, to finally snatching over my bodyweight, to racing my first 1/2 marathon, to winning my age group and overall female in my 10k trail race- it's been a great year for me as an athlete. I also celebrated two years of marriage with my amazing husband, finally opened my own gym, AFS TRAINING and had my busiest online coaching year yet! _ I'd love to say it was all smooth sailing, or full of highs, but for every high in life there's also a low and for every triumph there is also a defeat. But my life is rich, even when it's rough, and despite the hard days not a moment has passed where I don't realize how blessed I am. I wake up every day and get to make a living doing what I love. I am afforded the privilege of being able to work hard for my goals. And I am surrounded by amazing individuals- from my coaches, my family, my friends, and my environment on social media, to my incredible #allifitness clients. I have so much to be grateful for.  _ I thank God for 2016, and am anxious to see where he will lead me in 2017. #happynewyear  _ Alli-Fitness.com #veins #selfie #girlswholift #girlswithmuscle #fitgirls #figurepro #natty #ifpa #muscle #gym #bestself #motivation #inspiration #bodybuilding #flex #shredded #fitfam #fitnessfreak #wnbf #naturalbodybuilding #weightliftinggirls #gymmotivation #figurecompetitor #fitchick #trainhard #discipline #fitspo #fitnation
Last workout of 2016 is done 💪🏻 _ I can't believe what a year it's been. Competing in, and winning my first pro figure show; competing at and placing third in the World Championships, to finally snatching over my bodyweight, to racing my first 1/2 marathon, to winning my age group and overall female in my 10k trail race- it's been a great year for me as an athlete. I also celebrated two years of marriage with my amazing husband, finally opened my own gym, AFS TRAINING and had my busiest online coaching year yet! _ I'd love to say it was all smooth sailing, or full of highs, but for every high in life there's also a low and for every triumph there is also a defeat. But my life is rich, even when it's rough, and despite the hard days not a moment has passed where I don't realize how blessed I am. I wake up every day and get to make a living doing what I love. I am afforded the privilege of being able to work hard for my goals. And I am surrounded by amazing individuals- from my coaches, my family, my friends, and my environment on social media, to my incredible #allifitness  clients. I have so much to be grateful for. _ I thank God for 2016, and am anxious to see where he will lead me in 2017. #happynewyear  _ Alli-Fitness.com #veins  #selfie  #girlswholift  #girlswithmuscle  #fitgirls  #figurepro  #natty  #ifpa  #muscle  #gym  #bestself  #motivation  #inspiration  #bodybuilding  #flex  #shredded  #fitfam  #fitnessfreak  #wnbf  #naturalbodybuilding  #weightliftinggirls  #gymmotivation  #figurecompetitor  #fitchick  #trainhard  #discipline  #fitspo  #fitnation 
#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 
Current situation: 116.4. Down about 1.5lbs (my colitis tends to cause bouts of unexpected weight loss now and again). _ Lots of testing recently. Blood work from this past week revealed my hormone levels are improving. My last check up at the gastro for my #colitis was positive. Body fat test (DEXA) last week had me at 8.5% bf and my husband bought me the @skulpt_me AIM for Christmas, which today, had me at 8.3%- pretty damn accurate compared to the DEXA, which I'm thrilled about. Cannot wait to use it moving forward. My plans are to take my measurements with it weekly.  _ 2016 has been an hell of a ride. Incredible really. What began as a struggle ended in triumph. Having to withdraw from my first intended pro show in April due to my battle with colon #cancer left me wondering if I'd even compete this year. But by Gods grace I was able to. Not only was I able to compete, I won my pro figure debut in April, qualified for the World Championships and placed 3rd! As 2017 approaches and I reflect back, I am not only proud of my accomplishments, but of the spiritual growth and mental strength I gained as well. _ Trust your evolution. Moments of struggle aren't ever intended to break us. In fact the darkest moments in life often teach us more then situations of ease and comfort. Its not worth it if you don't have to work for it. HAVE FAITH. If I'd have allowed every setback in my life to make me think myself incapable, I'd have never gotten anywhere. It’s easy to live with a fixed mindset- a mindset that says you either have it or you don’t, you either can or you can’t, you either are or you aren’t. But when you truly dig deep, find acceptance for your struggle and allow God to turn your weakness into strength, you'll find there's nothing you can't overcome.  _ Alli-Fitness.com #allifitness _ #currentsituation #riseandgrind #personaltrainer #nutritionist #physique #aesthetics #motivation #gym #fitgirls #fitchick #ifpa #figurepro #figurecompetitor #bodybuilding #natty #girlswholift #girlswithmuscle #getfit #igfitness #fitnessfreak #inspire #naturalbodybuilding #shredded #noexcuses #bestself  #fitspo #fitnation
Current situation: 116.4. Down about 1.5lbs (my colitis tends to cause bouts of unexpected weight loss now and again). _ Lots of testing recently. Blood work from this past week revealed my hormone levels are improving. My last check up at the gastro for my #colitis  was positive. Body fat test (DEXA) last week had me at 8.5% bf and my husband bought me the @skulpt_me AIM for Christmas, which today, had me at 8.3%- pretty damn accurate compared to the DEXA, which I'm thrilled about. Cannot wait to use it moving forward. My plans are to take my measurements with it weekly. _ 2016 has been an hell of a ride. Incredible really. What began as a struggle ended in triumph. Having to withdraw from my first intended pro show in April due to my battle with colon #cancer  left me wondering if I'd even compete this year. But by Gods grace I was able to. Not only was I able to compete, I won my pro figure debut in April, qualified for the World Championships and placed 3rd! As 2017 approaches and I reflect back, I am not only proud of my accomplishments, but of the spiritual growth and mental strength I gained as well. _ Trust your evolution. Moments of struggle aren't ever intended to break us. In fact the darkest moments in life often teach us more then situations of ease and comfort. Its not worth it if you don't have to work for it. HAVE FAITH. If I'd have allowed every setback in my life to make me think myself incapable, I'd have never gotten anywhere. It’s easy to live with a fixed mindset- a mindset that says you either have it or you don’t, you either can or you can’t, you either are or you aren’t. But when you truly dig deep, find acceptance for your struggle and allow God to turn your weakness into strength, you'll find there's nothing you can't overcome. _ Alli-Fitness.com #allifitness  _ #currentsituation  #riseandgrind  #personaltrainer  #nutritionist  #physique  #aesthetics  #motivation  #gym  #fitgirls  #fitchick  #ifpa  #figurepro  #figurecompetitor  #bodybuilding  #natty  #girlswholift  #girlswithmuscle  #getfit  #igfitness  #fitnessfreak  #inspire  #naturalbodybuilding  #shredded  #noexcuses  #bestself  #fitspo  #fitnation 
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 
After a big re-feed meal last night and a solid 7 hrs and 48 mins of straight sleep, I woke up this morning feeling amazing. Ran 6 miles in 54:02, fastest I've covered this distance in several weeks. #boom _ A lot of people ask why I run- the answer is because I love to. It's okay to have workouts, exercises or movements  that are done simply because you enjoy them. I come from an endurance background (track and cross country) and running for me is just as therapeutic as the barbell. I run without headphones, and I run alone, and it's time to myself that I cherish.  _ Alli-Fitness.com #allifitness _ #me #runner #riseandrun #sundayrunday #girlswhorun #fitgirls #fitlife #athlete #figurepro #fitfam #fitnessfreak #bestself #striveforgreatness #cardio #selfie #igfitness #runnersofinstagram #runnershigh #likeagirl #underarmour #iwillwhatiwant #beastmode #strong #gohard #killit #trainhard #nomakeup
After a big re-feed meal last night and a solid 7 hrs and 48 mins of straight sleep, I woke up this morning feeling amazing. Ran 6 miles in 54:02, fastest I've covered this distance in several weeks. #boom  _ A lot of people ask why I run- the answer is because I love to. It's okay to have workouts, exercises or movements that are done simply because you enjoy them. I come from an endurance background (track and cross country) and running for me is just as therapeutic as the barbell. I run without headphones, and I run alone, and it's time to myself that I cherish. _ Alli-Fitness.com #allifitness  _ #me  #runner  #riseandrun  #sundayrunday  #girlswhorun  #fitgirls  #fitlife  #athlete  #figurepro  #fitfam  #fitnessfreak  #bestself  #striveforgreatness  #cardio  #selfie  #igfitness  #runnersofinstagram  #runnershigh  #likeagirl  #underarmour  #iwillwhatiwant  #beastmode  #strong  #gohard  #killit  #trainhard  #nomakeup 
#Repost @allisonmoyer  Wise words from my trainer @allisonmoyer ・・・ "You don't get results by focusing on the results. You get results by focusing on the ACTIONS that produce results." Be patient and commit yourself to making daily decisions that align yourself with your goals. Get consistent. Stay consistent. And success will be inevitable. ❤ #bestself _ Alli-Fitness.com #allifitness _ #motivation #riseandgrind #success #results #goals #morningmood #ťhoughtoftheday #thinkaboutit #wisewords #bodybuilding #gymmotivation #personaltrainer #fitnessjourney #fitspo #striveforgreatness #hustle #workhard #aboutthatlife #instafit #instagood #igdaily #quote
#Repost  @allisonmoyer Wise words from my trainer @allisonmoyer ・・・ "You don't get results by focusing on the results. You get results by focusing on the ACTIONS that produce results." Be patient and commit yourself to making daily decisions that align yourself with your goals. Get consistent. Stay consistent. And success will be inevitable. ❤ #bestself  _ Alli-Fitness.com #allifitness  _ #motivation  #riseandgrind  #success  #results  #goals  #morningmood  #ťhoughtoftheday  #thinkaboutit  #wisewords  #bodybuilding  #gymmotivation  #personaltrainer  #fitnessjourney  #fitspo  #striveforgreatness  #hustle  #workhard  #aboutthatlife  #instafit  #instagood  #igdaily  #quote 
#progress has many different faces. Several months ago this was not possible for me- my shoulders simply were far too tight. Targeted mobility work, appropriate dynamic warm ups and @romwod several times a week have done wonders for my range of motion and my flexibility. 💪🏻 _ If you are dealing with chronic movement or mobility issues you owe it to yourself to address them. Performance in the gym is directly impacted by your ability to move safely and efficiently. If you can't move well you are going to be limiting your ability to move more weight and increase your strength. Doesn't matter what your pursuit is- strength, power, speed, or aesthetics- improving your range of motion and your mobility should be an essential component of your routine. _ Alli-Fitness.com #allifitness _ #yoga #backbend #flexfriday #flexibility #mobility #romwod #swoleandflexy #girlswholift #weightlifting #strength #movement #athlete #gains #underarmour #strong #strength #gym #workout #exercise #fitness #fitfam #personaltrainer #instafit #motivation #weightlifters #nopainnogain #bestself #striveforgreatness #fitgirls
#progress  has many different faces. Several months ago this was not possible for me- my shoulders simply were far too tight. Targeted mobility work, appropriate dynamic warm ups and @romwod several times a week have done wonders for my range of motion and my flexibility. 💪🏻 _ If you are dealing with chronic movement or mobility issues you owe it to yourself to address them. Performance in the gym is directly impacted by your ability to move safely and efficiently. If you can't move well you are going to be limiting your ability to move more weight and increase your strength. Doesn't matter what your pursuit is- strength, power, speed, or aesthetics- improving your range of motion and your mobility should be an essential component of your routine. _ Alli-Fitness.com #allifitness  _ #yoga  #backbend  #flexfriday  #flexibility  #mobility  #romwod  #swoleandflexy  #girlswholift  #weightlifting  #strength  #movement  #athlete  #gains  #underarmour  #strong  #strength  #gym  #workout  #exercise  #fitness  #fitfam  #personaltrainer  #instafit  #motivation  #weightlifters  #nopainnogain  #bestself  #striveforgreatness  #fitgirls 
It's easy to get excited at the beginning. I think everyone starts out motivated. But so often we never bring our goals to completion because we simply can't dig deep on the difficult days. It would be nice to reap the benefits of the journey without ever having to leave your comfort zone but it doesn't work that way. The holiday season is a challenge for so many- but be firm in your focus and hold fast to your commitments. Don't surrender what you want most in lieu of temporary gratification. Keep the big picture in mind and finish what you started. To receive your blessing you HAVE to press through to the end. #yougotthis  _ Alli-Fitness.com #allifitness _ 📷 captured by @2j.photography RIP Joanna _ #barbellbabes #weightlifting #fitspo #girlswholift #figurepro #ifpa #ifpapro #natty #photooftheday #riseandgrind #fitgirls #strength #motivation #bodybuilding #strongnotskinny #instagood #personaltrainer #ig_captures #fitness #fitfam #igers #instahealth #fitnessmodel #lifestyle #aesthetics #strongissexy #tgif
It's easy to get excited at the beginning. I think everyone starts out motivated. But so often we never bring our goals to completion because we simply can't dig deep on the difficult days. It would be nice to reap the benefits of the journey without ever having to leave your comfort zone but it doesn't work that way. The holiday season is a challenge for so many- but be firm in your focus and hold fast to your commitments. Don't surrender what you want most in lieu of temporary gratification. Keep the big picture in mind and finish what you started. To receive your blessing you HAVE to press through to the end. #yougotthis  _ Alli-Fitness.com #allifitness  _ 📷 captured by @2j.photography RIP Joanna _ #barbellbabes  #weightlifting  #fitspo  #girlswholift  #figurepro  #ifpa  #ifpapro  #natty  #photooftheday  #riseandgrind  #fitgirls  #strength  #motivation  #bodybuilding  #strongnotskinny  #instagood  #personaltrainer  #ig_captures  #fitness  #fitfam  #igers  #instahealth  #fitnessmodel  #lifestyle  #aesthetics  #strongissexy  #tgif 
#riseandgrind ..... and a rant : I have been so disappointed lately- at the content pushed and peddled by so called fitness "personalities" and "professionals". I deeply believe that you have a responsibility, if you have an audience, to be informative, honest, genuine and real. I refuse to sell out and fill my feed with classless booty posts, incessant supplement or athleisure promos, product "reviews", "buy this", "wear that", and other forms of endorsement and consumerism.  _ I pray hard about the direction of my social media presence, and how I can best use what small platform I DO have to help encourage, motivate, and inspire. Hopefully, in celebrating my journey and the journey of my clients, I can help you to celebrate your own. It's my prayer that my feed makes you feel more capable, confident, and fearless, both in the gym and in your daily walk. And hopefully, in some way, my training, my diet, and the way I live my life in pursuit of my best will encourage you to seek the best in your own life as well. #bestself _ Alli-Fitness.com #allifitness _ #girlswholift #girlswithmuscle #figurepro #natty #veins #selfie #gym #motivation #discipline #striveforgreatness #bodybuilding #ifpa #fitgirls #fitnessfreak #weightliftinggirls #training #muscle #gains #igfitness #fitfam #fitspiration #personaltrainer #cardio #instafit #selfie #instagood #lifestyle #strong
#riseandgrind  ..... and a rant : I have been so disappointed lately- at the content pushed and peddled by so called fitness "personalities" and "professionals". I deeply believe that you have a responsibility, if you have an audience, to be informative, honest, genuine and real. I refuse to sell out and fill my feed with classless booty posts, incessant supplement or athleisure promos, product "reviews", "buy this", "wear that", and other forms of endorsement and consumerism. _ I pray hard about the direction of my social media presence, and how I can best use what small platform I DO have to help encourage, motivate, and inspire. Hopefully, in celebrating my journey and the journey of my clients, I can help you to celebrate your own. It's my prayer that my feed makes you feel more capable, confident, and fearless, both in the gym and in your daily walk. And hopefully, in some way, my training, my diet, and the way I live my life in pursuit of my best will encourage you to seek the best in your own life as well. #bestself  _ Alli-Fitness.com #allifitness  _ #girlswholift  #girlswithmuscle  #figurepro  #natty  #veins  #selfie  #gym  #motivation  #discipline  #striveforgreatness  #bodybuilding  #ifpa  #fitgirls  #fitnessfreak  #weightliftinggirls  #training  #muscle  #gains  #igfitness  #fitfam  #fitspiration  #personaltrainer  #cardio  #instafit  #selfie  #instagood  #lifestyle  #strong 
"In a world where we are all constantly competing with one another it's essential to remind ourselves that we are actually running our own individual race" (unknown) _ Social media feeds stream our best moments- and understandably so, because who wants to share ugly photos of themselves or the less 'glammed up' parts of their life? But before you become discouraged because you don't resemble your favorite fitness personality, it's important to remember that you should never ever compare yourself to someone else's highlight reel. It's misleading.  _ We all have days where we struggle with how we look, how we feel, or when we can't seem to stop comparing our rate of progress to someone else's. I'm not immune to it either. I battle comparing myself to others the same as anyone else. Which is why I'm writing this post- as a reminder to myself, and to you, to focus more on doing what you need to do and less on what other people are doing. No two journeys in life are ever identical, so don't expect your experience to be like anyone else's. In comparing yourself to those around you, you miss out on the unique opportunity to celebrate and embrace your own evolution. You may not be where you want to be, but I promise you this- the 'fitspo' you compare yourself to constantly? She isn't where she wants to be either. We are all working hard- to be better versions of ourselves and to find a place of self love in the process. Accept where you are and focus on where you want to go. Have the courage to embrace your own journey, to compare yourself less and to celebrate yourself more.  _ Alli-Fitness.com #allifitness _ #flex #girlswholift #girlswithmuscle #weightlifting #bodybuilding #motivation #transformationtuesday #figurepro #natty #personaltrainer #strongnotskinny #biceps #muscle #gym #fitgirls #bestself #striveforgreatness #strengthtraining #loveyourself #fitfam #igfitness #fitnessfreak #selfie #postworkout #gains #lift
"In a world where we are all constantly competing with one another it's essential to remind ourselves that we are actually running our own individual race" (unknown) _ Social media feeds stream our best moments- and understandably so, because who wants to share ugly photos of themselves or the less 'glammed up' parts of their life? But before you become discouraged because you don't resemble your favorite fitness personality, it's important to remember that you should never ever compare yourself to someone else's highlight reel. It's misleading. _ We all have days where we struggle with how we look, how we feel, or when we can't seem to stop comparing our rate of progress to someone else's. I'm not immune to it either. I battle comparing myself to others the same as anyone else. Which is why I'm writing this post- as a reminder to myself, and to you, to focus more on doing what you need to do and less on what other people are doing. No two journeys in life are ever identical, so don't expect your experience to be like anyone else's. In comparing yourself to those around you, you miss out on the unique opportunity to celebrate and embrace your own evolution. You may not be where you want to be, but I promise you this- the 'fitspo' you compare yourself to constantly? She isn't where she wants to be either. We are all working hard- to be better versions of ourselves and to find a place of self love in the process. Accept where you are and focus on where you want to go. Have the courage to embrace your own journey, to compare yourself less and to celebrate yourself more. _ Alli-Fitness.com #allifitness  _ #flex  #girlswholift  #girlswithmuscle  #weightlifting  #bodybuilding  #motivation  #transformationtuesday  #figurepro  #natty  #personaltrainer  #strongnotskinny  #biceps  #muscle  #gym  #fitgirls  #bestself  #striveforgreatness  #strengthtraining  #loveyourself  #fitfam  #igfitness  #fitnessfreak  #selfie  #postworkout  #gains  #lift 
True #fitspo isn't someone in shape boasting about how they're in shape. It isn't scantily clad glutes shoved into the camera and some haphazard motivational quote. It's images like this- it's real people, putting in real work, and achieving real results. It's women like my client @seagoinggirl , who truly define what it means to #striveforgreatness. _ Tara is just shy of 60, and she is proof not only that age is no barrier, but that there are also no limits on what you can do and who can be. THAT is #fitspiration worth celebrating. _ Alli-Fitness.com #allifitness _ #fitover50 #fitnessmotivation #fitnessjourney #transformation #transformationtuesday #womenwholift #changeyourlife #bestself #bodybuilding #motivation #instagood #inspiration #personaltrainer #healthychoices #instafit #instahealth #trainer #diet #lifestyle #fitlife #weightloss #results #strongnotskinny #diet #macros #flexibledieting
True #fitspo  isn't someone in shape boasting about how they're in shape. It isn't scantily clad glutes shoved into the camera and some haphazard motivational quote. It's images like this- it's real people, putting in real work, and achieving real results. It's women like my client @seagoinggirl , who truly define what it means to #striveforgreatness . _ Tara is just shy of 60, and she is proof not only that age is no barrier, but that there are also no limits on what you can do and who can be. THAT is #fitspiration  worth celebrating. _ Alli-Fitness.com #allifitness  _ #fitover50  #fitnessmotivation  #fitnessjourney  #transformation  #transformationtuesday  #womenwholift  #changeyourlife  #bestself  #bodybuilding  #motivation  #instagood  #inspiration  #personaltrainer  #healthychoices  #instafit  #instahealth  #trainer  #diet  #lifestyle  #fitlife  #weightloss  #results  #strongnotskinny  #diet  #macros  #flexibledieting 
I won't lie- the struggle was real today. It was a rough day on multiple levels. My motivation was nonexistent, and despite all of my attempts at positivity, I still felt hopelessly down on myself, my progress and where I'm at in my journey. But there is truth in the saying that bad days make for good workouts. And no matter what I'm going through or where my head is at, I always feel better when I get beneath the barbell. I managed to have a really awesome training session, and am going to spend time this evening regaining my focus, and focusing on my blessings.  _ We all have bad days- for whatever reason- but it's important to remember that a bad day does not mean a bad life. Keep it in perspective. A negative mindset renders you useless, but a positive outlook makes you powerful beyond measure. _ Alli-Fitness.com #allifitness _ #personaltrainer #bodybuilding #physique #diet #fitnessfreak #exercise #fit #strongnotskinny #fitspo #figurepro #ifpa #natty #gym #fitgirls #gains #instagood #abs #lifestyle #motivation #girlswholift #strong #training #muscle #veins #girlswholift #igers #shredded #fitspo #weightliftinggirls #girlswithmuscle
I won't lie- the struggle was real today. It was a rough day on multiple levels. My motivation was nonexistent, and despite all of my attempts at positivity, I still felt hopelessly down on myself, my progress and where I'm at in my journey. But there is truth in the saying that bad days make for good workouts. And no matter what I'm going through or where my head is at, I always feel better when I get beneath the barbell. I managed to have a really awesome training session, and am going to spend time this evening regaining my focus, and focusing on my blessings. _ We all have bad days- for whatever reason- but it's important to remember that a bad day does not mean a bad life. Keep it in perspective. A negative mindset renders you useless, but a positive outlook makes you powerful beyond measure. _ Alli-Fitness.com #allifitness  _ #personaltrainer  #bodybuilding  #physique  #diet  #fitnessfreak  #exercise  #fit  #strongnotskinny  #fitspo  #figurepro  #ifpa  #natty  #gym  #fitgirls  #gains  #instagood  #abs  #lifestyle  #motivation  #girlswholift  #strong  #training  #muscle  #veins  #girlswholift  #igers  #shredded  #fitspo  #weightliftinggirls  #girlswithmuscle 
This morning for the first time ever I could actually see back muscles! They might be small but they are there! All of my hard work is starting to show and this morning I am embracing it instead of only thinking about how far I still have left to go. It's the small victories along the way that make the journey worthwhile. 💕#iwillnotbeoutworked #myfitnessjourney #goals #gains #fitchick #weightlifting #bodytransformation #mybestself #loveyourself #itsthejourneynotthedestination #allifitness
This morning for the first time ever I could actually see back muscles! They might be small but they are there! All of my hard work is starting to show and this morning I am embracing it instead of only thinking about how far I still have left to go. It's the small victories along the way that make the journey worthwhile. 💕#iwillnotbeoutworked  #myfitnessjourney  #goals  #gains  #fitchick  #weightlifting  #bodytransformation  #mybestself  #loveyourself  #itsthejourneynotthedestination  #allifitness 
6 miles in 19 degrees- #noexcuses #ninjarun _ #ťhoughtoftheday - An object in motion,stays in motion. I believe in the power of momentum.  This mornings run was not only brutally cold, but I was stiff, sore and worn out. Every step was difficult. And I considered stopping numerous times. But as hard as it is to keep going, it's even harder to restart yourself once you've stopped. So I make it a habit, to keep pushing- regardless. _ It might be difficult to stick to your diet some days, or hard to make it to the gym, but as challenging as it may be, trust me when I say that it's even harder to start over once you've stopped. Skipping one workout makes it that much easier to skip another. Cheating on your diet once makes it simpler to cheat again. The best thing to do is keep moving and keep pushing. Honor your commitments and stick to your plan. Remember why you started and keep your goals in mind. #bestself _ Alli-Fitness.com #allifitness _ #underarmour #cold #run #runnergirl #sundaymorning #freezing #fitgirls #athlete #fitspo #motivation #inspiration #selfie #striveforgreatness #cantstopwontstop #fitfam #fitness #fitlife #workhard #fitchick #girlswhorun #igers #fitlife #discipline #results #igfitness #running
6 miles in 19 degrees- #noexcuses  #ninjarun  _ #ťhoughtoftheday  - An object in motion,stays in motion. I believe in the power of momentum. This mornings run was not only brutally cold, but I was stiff, sore and worn out. Every step was difficult. And I considered stopping numerous times. But as hard as it is to keep going, it's even harder to restart yourself once you've stopped. So I make it a habit, to keep pushing- regardless. _ It might be difficult to stick to your diet some days, or hard to make it to the gym, but as challenging as it may be, trust me when I say that it's even harder to start over once you've stopped. Skipping one workout makes it that much easier to skip another. Cheating on your diet once makes it simpler to cheat again. The best thing to do is keep moving and keep pushing. Honor your commitments and stick to your plan. Remember why you started and keep your goals in mind. #bestself  _ Alli-Fitness.com #allifitness  _ #underarmour  #cold  #run  #runnergirl  #sundaymorning  #freezing  #fitgirls  #athlete  #fitspo  #motivation  #inspiration  #selfie  #striveforgreatness  #cantstopwontstop  #fitfam  #fitness  #fitlife  #workhard  #fitchick  #girlswhorun  #igers  #fitlife  #discipline  #results  #igfitness  #running 
Thought of the day: I train alone, and I prefer it that way. I've never had a training partner. Even when I was younger and training in a commercial gym I flew solo. Even when I took CrossFit, I sought one-on-one coaching versus group classes. I'm an introvert by nature and the "social" aspect of gyms, and of fitness never appealed to me. As a result, I learned to depend on myself for motivation. I learned how to hold myself accountable, how to push my own boundaries, and how to assume responsibility for the effectiveness of my own training. I cherish my gym time, because it truly is my alone time. Don't rely on the presence of others in order for you to get a good workout in. Insist on yourself, on learning to push yourself in your training, on striving to compete with no one else but yourself. I truly believe that only when we let the noise around ourselves quiet can we really start to understand who we are..... _ Alli-Fitness.com #allifitness _ #swolesaturday #flex #personaltrainer #bodybuilding #physique #bestself #eatclean #exercise #fit #fitness #fitnessaddict #muscle #fitspo #figurepro #ifpa #natty #gym #fitgirls #healthychoices #instagood #motivation #gym #biceps #strong #training #girlswithmuscle #striveforgreatness #girlswholift #igers #shredded
Thought of the day: I train alone, and I prefer it that way. I've never had a training partner. Even when I was younger and training in a commercial gym I flew solo. Even when I took CrossFit, I sought one-on-one coaching versus group classes. I'm an introvert by nature and the "social" aspect of gyms, and of fitness never appealed to me. As a result, I learned to depend on myself for motivation. I learned how to hold myself accountable, how to push my own boundaries, and how to assume responsibility for the effectiveness of my own training. I cherish my gym time, because it truly is my alone time. Don't rely on the presence of others in order for you to get a good workout in. Insist on yourself, on learning to push yourself in your training, on striving to compete with no one else but yourself. I truly believe that only when we let the noise around ourselves quiet can we really start to understand who we are..... _ Alli-Fitness.com #allifitness  _ #swolesaturday  #flex  #personaltrainer  #bodybuilding  #physique  #bestself  #eatclean  #exercise  #fit  #fitness  #fitnessaddict  #muscle  #fitspo  #figurepro  #ifpa  #natty  #gym  #fitgirls  #healthychoices  #instagood  #motivation  #gym  #biceps  #strong  #training  #girlswithmuscle  #striveforgreatness  #girlswholift  #igers  #shredded 
Pre workout meal from today: * Cream of rice * Steamed shrimp * Siracha mustard, olive oil mayo and a squirt of sugar free ketchup (2 tsps to be exact) _ I eat my last 'meal' about an hour before I train. And it's a light meal- I keep to small amounts of carbs and protein on purpose. A lot of people load up on protein prior to training, and I feel it tends to be a mistake.  A meal high in protein requires large amounts of blood to assist in the digestion of foods. Consider that leg training, for example, diverts 65% of total blood to the legs. If your stomach has blood tied up in digestion it's going to result in cramping or improper chemical breakdown. Try to keep protein sources light (hydrolyzed protein powder, egg whites, white fish, chicken breast) and don't consume protein within 30 mins of training to help promote optimal absorption and to maximize training performance. _ Ultimately what you eat pre workout will be based upon: 1) your overall goal (lose weight, gain weight, maintain, etc)  2) the type of training you will be doing and the duration of your workout.  There are a lot of misconceptions and false claims out there regarding pre workout nutrition so be sure you're pulling your info from a trusted source and are implementing a meal choice that will work for YOU and YOUR individual goals.  _ Alli-Fitness.com #allifitness _ #meal #preworkout #musclefood #eatclean #diet #nutrition #cleaneating #healthyfood #fitfood #bodybuilding #fitfam #instafood #eat #getinmybelly #eatingfortheinsta #eatrealfood #foodisfuel #nomnom #food #yum #delicious #natural #wholefoods #personaltrainer #nutritionist #macros #diettips #gains #healthychoices
Pre workout meal from today: * Cream of rice * Steamed shrimp * Siracha mustard, olive oil mayo and a squirt of sugar free ketchup (2 tsps to be exact) _ I eat my last 'meal' about an hour before I train. And it's a light meal- I keep to small amounts of carbs and protein on purpose. A lot of people load up on protein prior to training, and I feel it tends to be a mistake. A meal high in protein requires large amounts of blood to assist in the digestion of foods. Consider that leg training, for example, diverts 65% of total blood to the legs. If your stomach has blood tied up in digestion it's going to result in cramping or improper chemical breakdown. Try to keep protein sources light (hydrolyzed protein powder, egg whites, white fish, chicken breast) and don't consume protein within 30 mins of training to help promote optimal absorption and to maximize training performance. _ Ultimately what you eat pre workout will be based upon: 1) your overall goal (lose weight, gain weight, maintain, etc) 2) the type of training you will be doing and the duration of your workout. There are a lot of misconceptions and false claims out there regarding pre workout nutrition so be sure you're pulling your info from a trusted source and are implementing a meal choice that will work for YOU and YOUR individual goals. _ Alli-Fitness.com #allifitness  _ #meal  #preworkout  #musclefood  #eatclean  #diet  #nutrition  #cleaneating  #healthyfood  #fitfood  #bodybuilding  #fitfam  #instafood  #eat  #getinmybelly  #eatingfortheinsta  #eatrealfood  #foodisfuel  #nomnom  #food  #yum  #delicious  #natural  #wholefoods  #personaltrainer  #nutritionist  #macros  #diettips  #gains  #healthychoices 
#coffee & #thoughtoftheday : Learn to be patient in your process.  _ It's well known that the most worthwhile things in life take time to unveil, but that never makes the process of waiting any easier. Impatience removes the joy from your life- it makes you angry and discontent- because you're not getting what you want in the moment that you want it. Those who are close to me know that I have no patience when it comes to my goals. I like being in the drivers seat (and when I say drivers seat I mean in a "leadfoot, pedal to the floor, let's get from point A to point B as fast as possible" kind of way). But Romans says that patience produces endurance, and endurance produces character.  I have so many goals for myself and they all take time- but according to Romans it's in that "time" that my character is strengthened and fortified. And so I have been working on my patience.... because you can't receive blessings, or achieve goals that you haven't been sufficiently prepared for. ❤️#tgif _ Alli-Fitness.com #allifitness _ #me #starbucks #trustgod #notetoself #patience #friday #figurepro #selfie #caffeine #fitgirls #fitchick #motivation #inspiration #wisewords #godsgirl #faith #fitness #lifestyle #goals #encouragement #bestself #striveforgreatness #igers #instagood #selflove #blessed
#coffee  & #thoughtoftheday  : Learn to be patient in your process. _ It's well known that the most worthwhile things in life take time to unveil, but that never makes the process of waiting any easier. Impatience removes the joy from your life- it makes you angry and discontent- because you're not getting what you want in the moment that you want it. Those who are close to me know that I have no patience when it comes to my goals. I like being in the drivers seat (and when I say drivers seat I mean in a "leadfoot, pedal to the floor, let's get from point A to point B as fast as possible" kind of way). But Romans says that patience produces endurance, and endurance produces character. I have so many goals for myself and they all take time- but according to Romans it's in that "time" that my character is strengthened and fortified. And so I have been working on my patience.... because you can't receive blessings, or achieve goals that you haven't been sufficiently prepared for. ❤️#tgif  _ Alli-Fitness.com #allifitness  _ #me  #starbucks  #trustgod  #notetoself  #patience  #friday  #figurepro  #selfie  #caffeine  #fitgirls  #fitchick  #motivation  #inspiration  #wisewords  #godsgirl  #faith  #fitness  #lifestyle  #goals  #encouragement  #bestself  #striveforgreatness  #igers  #instagood  #selflove  #blessed 
Don't cut corners and don't look for shortcuts. Just get in there and do what needs to be done. There is no "big secret". If you want something in life, you have to grind to get it. You have to immerse yourself in the work. Bury yourself in the process. Remember that every diamond was once just a lump of coal, that was refined by struggle and fire. The work is what creates greatness, and without it, only mediocrity exists.  _ Squats from today- sets of 6, then 4, then heavy doubles. Grow legs grow..... _ Broke in my new @built_apparel joggers which are possibly the softest things I have ever worn. I may take up residence in them.... and yes- 🙄 if you're observant you'll notice I'm squatting in pounds AND kilos.... _ Alli-Fitness.com #allifitness _ #squats #strengthtraining #weightlifting #weightliftinggirls #glutes #barbellbabes #girlswholift #strong #lift #gym #trainhard #fitnessfreak #video #figurepro #beastmode #gymmotivation #motivation #natty #bodybuilding #personaltrainer #fitgirls #liftheavy #powerlifting #natty #naturalbodybuilding #garagegym #ifpa #strongnotskinny #fitfam #quads
Don't cut corners and don't look for shortcuts. Just get in there and do what needs to be done. There is no "big secret". If you want something in life, you have to grind to get it. You have to immerse yourself in the work. Bury yourself in the process. Remember that every diamond was once just a lump of coal, that was refined by struggle and fire. The work is what creates greatness, and without it, only mediocrity exists. _ Squats from today- sets of 6, then 4, then heavy doubles. Grow legs grow..... _ Broke in my new @built_apparel joggers which are possibly the softest things I have ever worn. I may take up residence in them.... and yes- 🙄 if you're observant you'll notice I'm squatting in pounds AND kilos.... _ Alli-Fitness.com #allifitness  _ #squats  #strengthtraining  #weightlifting  #weightliftinggirls  #glutes  #barbellbabes  #girlswholift  #strong  #lift  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #beastmode  #gymmotivation  #motivation  #natty  #bodybuilding  #personaltrainer  #fitgirls  #liftheavy  #powerlifting  #natty  #naturalbodybuilding  #garagegym  #ifpa  #strongnotskinny  #fitfam  #quads 
There is so much misinformation out there when it comes to health, and fitness, from 'instant results' to 'quick fixes', even unrealistic ideas of what healthy or fit really means, and what it should look like. I may not have the largest following when it comes to IG personalities or coaches, but that was never my aim. I am grateful for the platform I DO have, and it's always been my goal to be authentic, to be honest, to help real people achieve realistic goals, and to provide sound and accurate information about diet and training. _ It's important to remember, when you decide who to follow, who to 'like' and most importantly, who to listen to- that just because someone is ripped or has a six pack does not qualify them to speak about health, nutrition or training. Being in shape does not mean that you possess the skill set to get others in shape. So be careful who's account you turn to for information. You wouldn't hire a doctor who hadn't been to medical school- so think twice before purchasing some diet plan or training program from a random fitness celebrity or IG sensation. What's their background? Credentials? Where did they go to school? And so forth. These are valid points of interest. When it comes to your health and your fitness, demand more. Take care that you fill your mind with valuable and accurate information from trained and educated sources. #truth _ 👆🏻LINK IN BIO-👆🏻to my FB page for information on how to survive the holidays without killing your fitness goals! _ 📷 by @2j.photography RIP I love you Joanna _ Alli-Fitness.com #allifitness _ #instahealth #bodybuilding #strongnotskinny #motivation #lifestyle #fitgirls #personaltrainer #figurepro #exercise #squats #natty #ifpa #girlswholift #fitnessmodel #fit #muscle #gym #riseandgrind #igers #igfitness #fitfam #fitnessfreak #aesthetics #eatclean #weightlifting #lift #instagood #physique THANK YOU to @Katiewilsonfitness for standing up, speaking out, and inspiring me to do the same
There is so much misinformation out there when it comes to health, and fitness, from 'instant results' to 'quick fixes', even unrealistic ideas of what healthy or fit really means, and what it should look like. I may not have the largest following when it comes to IG personalities or coaches, but that was never my aim. I am grateful for the platform I DO have, and it's always been my goal to be authentic, to be honest, to help real people achieve realistic goals, and to provide sound and accurate information about diet and training. _ It's important to remember, when you decide who to follow, who to 'like' and most importantly, who to listen to- that just because someone is ripped or has a six pack does not qualify them to speak about health, nutrition or training. Being in shape does not mean that you possess the skill set to get others in shape. So be careful who's account you turn to for information. You wouldn't hire a doctor who hadn't been to medical school- so think twice before purchasing some diet plan or training program from a random fitness celebrity or IG sensation. What's their background? Credentials? Where did they go to school? And so forth. These are valid points of interest. When it comes to your health and your fitness, demand more. Take care that you fill your mind with valuable and accurate information from trained and educated sources. #truth  _ 👆🏻LINK IN BIO-👆🏻to my FB page for information on how to survive the holidays without killing your fitness goals! _ 📷 by @2j.photography RIP I love you Joanna _ Alli-Fitness.com #allifitness  _ #instahealth  #bodybuilding  #strongnotskinny  #motivation  #lifestyle  #fitgirls  #personaltrainer  #figurepro  #exercise  #squats  #natty  #ifpa  #girlswholift  #fitnessmodel  #fit  #muscle  #gym  #riseandgrind  #igers  #igfitness  #fitfam  #fitnessfreak  #aesthetics  #eatclean  #weightlifting  #lift  #instagood  #physique  THANK YOU to @Katiewilsonfitness for standing up, speaking out, and inspiring me to do the same
Dinner from tonight- grilled bison sirloin, baked sweet potato, and that @crazyrichardspb drizzle. 😋I like simplicity. The basics are basics for a reason, and frankly I don't need/have the time for elaborate recipes. My food is about reaching my goals and there is no need to be fancy in order to do that. _ 20P/40C/5F _ #diettips - Focus on consuming as much of your dietary intake from whole, nutrient dense food. In most cases, processed foods and foods deemed low calorie or diet or sugar free are horrific not just for body composition but for your metabolism as well. Food doesn't just impact how you look. What you eat effects you on an endocrine level as well- it impacts your immune and digestive systems as well as your hormonal balance. To make a food low calorie or sugar free it's typically filled with chemicals that are unable to be metabolized properly by the liver, which in turn interferes with the livers ability to metabolize fat, hindering fat loss efforts. The best foods for your goals are always whole, natural, and nutrient dense.  _ Alli-Fitness.com #allifitness _ #meal #eat #nutrition #nutritionist #eatrealfood #wholefoods #nomnom #getinmybelly #foodisfuel #eatclean #cleaneating #fitfood #eatingfortheinsta #healthyfood #healthyeating #youarewhatyoueat #musclefood #gains #macros #flexibledieting #diet #food #instaeat #yum #bodybuilding #dinner #simple
Dinner from tonight- grilled bison sirloin, baked sweet potato, and that @crazyrichardspb drizzle. 😋I like simplicity. The basics are basics for a reason, and frankly I don't need/have the time for elaborate recipes. My food is about reaching my goals and there is no need to be fancy in order to do that. _ 20P/40C/5F _ #diettips  - Focus on consuming as much of your dietary intake from whole, nutrient dense food. In most cases, processed foods and foods deemed low calorie or diet or sugar free are horrific not just for body composition but for your metabolism as well. Food doesn't just impact how you look. What you eat effects you on an endocrine level as well- it impacts your immune and digestive systems as well as your hormonal balance. To make a food low calorie or sugar free it's typically filled with chemicals that are unable to be metabolized properly by the liver, which in turn interferes with the livers ability to metabolize fat, hindering fat loss efforts. The best foods for your goals are always whole, natural, and nutrient dense. _ Alli-Fitness.com #allifitness  _ #meal  #eat  #nutrition  #nutritionist  #eatrealfood  #wholefoods  #nomnom  #getinmybelly  #foodisfuel  #eatclean  #cleaneating  #fitfood  #eatingfortheinsta  #healthyfood  #healthyeating  #youarewhatyoueat  #musclefood  #gains  #macros  #flexibledieting  #diet  #food  #instaeat  #yum  #bodybuilding  #dinner  #simple 
Last nights workout in an outfit by @titikaactive and shoes by @sauconycanada and pants by @adidaswomen ******************************************************************************************** I did my workout outlined by the amazing @allisonmoyer and hit some pr's with landmine squats (4x15) at 55*. The workout was: Landmine squats: 4x15 Split squats: 4x15 (working up to 35s in both hands) Incline bench press: 4x15 Hex presses: 4x15 Abs and 10x50 sprints followed (getting up to 10mph for a couple of them. ********************************************************************************************#fitspiration #girlswithmuscle #girlswhosquat #girlswhodeadlift #swimbikerun #fitigers #fitigdaily #fitigwomen #fitigwomen #multisportathlete #multisportwomen #multisportlifestyle #rocksolidsociety👌🏼👌🏼 #allifitness #bodybuildinglifestyle #multisport #ldnontathletes
Last nights workout in an outfit by @titikaactive and shoes by @sauconycanada and pants by @adidaswomen ******************************************************************************************** I did my workout outlined by the amazing @allisonmoyer and hit some pr's with landmine squats (4x15) at 55*. The workout was: Landmine squats: 4x15 Split squats: 4x15 (working up to 35s in both hands) Incline bench press: 4x15 Hex presses: 4x15 Abs and 10x50 sprints followed (getting up to 10mph for a couple of them. ********************************************************************************************#fitspiration  #girlswithmuscle  #girlswhosquat  #girlswhodeadlift  #swimbikerun  #fitigers  #fitigdaily  #fitigwomen  #fitigwomen  #multisportathlete  #multisportwomen  #multisportlifestyle  #rocksolidsociety 👌🏼👌🏼 #allifitness  #bodybuildinglifestyle  #multisport  #ldnontathletes 
Surviving the holidays without sabotaging your goals: _ I firmly believe that unless you're in prep for a bodybuilding or physique competition, extremism will always lead you into a trap when it comes to dieting, especially when it comes to the holidays . Rigid dieting might give you a sense of accomplishment early on, but after enough time passes you'll find it becomes less and less sustainable. With that being said, the other point I want to drive home is that the season is about celebrating, thankfulness and spending time with the people you care about. Food is a part of that, but it's not the reason for the season, so keep that in mind.  _ I advocate that you approach the holidays with a healthy and balanced perspective. It's the single best tip I can give.  _ In other words you don't need to become a social pariah and lock yourself up at home with tupperwared tilapia and green beans, avoiding everyone and everything for fear you'll slip. But you ALSO don't need to go to the other extreme, letting go of any and all self control and eating everything in sight. Instead of a slice of pumpkin pie, you take down 4 or 5. Instead of a piece of fudge, you scarf down a whole batch. You eat till it hurts, until you don't even enjoy it, until you feel nothing but guilt and regret.  _ It's possible for you to both enjoy the season and stay on track towards your goals. Self control is vital and balance is key.  _ I'll be posting tips and tricks for working your way through the holidays unscathed on my FB page!! Hopefully one, or more, will help keep you focused and on track throughout the season. Visit the 👆🏻LINK 👆🏻in my bio! _ Alli-Fitness.com #allifitness _ #personaltrainer #bodybuilding #physique #diet #eatclean #exercise #fit #fitness #fitnessaddict #fitnessmodel #fitspo #figurepro #ifpa #natty #gym #fitgirls #healthychoices #instagood #instahealth #lifestyle #motivation #flex #strong #training #muscle #riseandgrind #girlswholift #igers #shredded
Surviving the holidays without sabotaging your goals: _ I firmly believe that unless you're in prep for a bodybuilding or physique competition, extremism will always lead you into a trap when it comes to dieting, especially when it comes to the holidays . Rigid dieting might give you a sense of accomplishment early on, but after enough time passes you'll find it becomes less and less sustainable. With that being said, the other point I want to drive home is that the season is about celebrating, thankfulness and spending time with the people you care about. Food is a part of that, but it's not the reason for the season, so keep that in mind. _ I advocate that you approach the holidays with a healthy and balanced perspective. It's the single best tip I can give. _ In other words you don't need to become a social pariah and lock yourself up at home with tupperwared tilapia and green beans, avoiding everyone and everything for fear you'll slip. But you ALSO don't need to go to the other extreme, letting go of any and all self control and eating everything in sight. Instead of a slice of pumpkin pie, you take down 4 or 5. Instead of a piece of fudge, you scarf down a whole batch. You eat till it hurts, until you don't even enjoy it, until you feel nothing but guilt and regret. _ It's possible for you to both enjoy the season and stay on track towards your goals. Self control is vital and balance is key. _ I'll be posting tips and tricks for working your way through the holidays unscathed on my FB page!! Hopefully one, or more, will help keep you focused and on track throughout the season. Visit the 👆🏻LINK 👆🏻in my bio! _ Alli-Fitness.com #allifitness  _ #personaltrainer  #bodybuilding  #physique  #diet  #eatclean  #exercise  #fit  #fitness  #fitnessaddict  #fitnessmodel  #fitspo  #figurepro  #ifpa  #natty  #gym  #fitgirls  #healthychoices  #instagood  #instahealth  #lifestyle  #motivation  #flex  #strong  #training  #muscle  #riseandgrind  #girlswholift  #igers  #shredded 
Stop wasting time and energy on things that don't benefit your wellbeing. It doesn't matter if it's old insecurities, ragged motives, worn out behaviors, bad habits, or toxic relationships- let go of what weighs you down or what holds you back. Ask yourself what in your life is preventing you from being where you want to be- and then ask God for the strength to help you let it go. ❤️ #transformationtuesday _ "....throw off anything that hinders or entangles and run with perseverance the race laid out before you." Hebrews 12:4 _ Alli-Fitness.com #allifitness _ #quoteoftheday #quote #instadaily #instagood #wisdom #positivevibes #positivethinking #letitgo #bestself #striveforgreatness #motivation #inspiration #inspirationalquotes #motivationalquotes #lifelessons #notetoself #ťhoughtoftheday #mindset #success #goals #attitude #riseandgrind #bibleverse #godsgirl #faithandfitness #healthychoices
Stop wasting time and energy on things that don't benefit your wellbeing. It doesn't matter if it's old insecurities, ragged motives, worn out behaviors, bad habits, or toxic relationships- let go of what weighs you down or what holds you back. Ask yourself what in your life is preventing you from being where you want to be- and then ask God for the strength to help you let it go. ❤️ #transformationtuesday  _ "....throw off anything that hinders or entangles and run with perseverance the race laid out before you." Hebrews 12:4 _ Alli-Fitness.com #allifitness  _ #quoteoftheday  #quote  #instadaily  #instagood  #wisdom  #positivevibes  #positivethinking  #letitgo  #bestself  #striveforgreatness  #motivation  #inspiration  #inspirationalquotes  #motivationalquotes  #lifelessons  #notetoself  #ťhoughtoftheday  #mindset  #success  #goals  #attitude  #riseandgrind  #bibleverse  #godsgirl  #faithandfitness  #healthychoices 
I have never been satisfied with average, nor was I ever willing to settle for being like everyone else. Instead I always chose to be my best, and to do my best for God. I work to His glory, because He has given me the gift of life and the ability to pursue my dreams, because He is watching me, and because I want to make Him proud. I'll never be perfect but I can strive for excellence- I can do the best with what I have and hold myself to high standards. There is nothing fulfilling about mediocrity. If you know you're capable of more then do more. If you can be better then BE BETTER.  No shortcuts. No easy path. No cutting corners. I believe there is no way to love God, heart, mind, soul and body without leveling up and seeking to do your very best in every moment..... _ Alli-Fitness.com #allifitness _ #sundays #quote #instadaily #instagood #faith #sheliftsandlovesjesus #womanofgod #bestself #striveforgreatness #progressnotperfection #positivevibes #motivationalquotes #motivation #inspiration #inspirationalquotes #wisewords #success #goals #mindset #faithandfitness #fitspo #comments #encouragement
I have never been satisfied with average, nor was I ever willing to settle for being like everyone else. Instead I always chose to be my best, and to do my best for God. I work to His glory, because He has given me the gift of life and the ability to pursue my dreams, because He is watching me, and because I want to make Him proud. I'll never be perfect but I can strive for excellence- I can do the best with what I have and hold myself to high standards. There is nothing fulfilling about mediocrity. If you know you're capable of more then do more. If you can be better then BE BETTER. No shortcuts. No easy path. No cutting corners. I believe there is no way to love God, heart, mind, soul and body without leveling up and seeking to do your very best in every moment..... _ Alli-Fitness.com #allifitness  _ #sundays  #quote  #instadaily  #instagood  #faith  #sheliftsandlovesjesus  #womanofgod  #bestself  #striveforgreatness  #progressnotperfection  #positivevibes  #motivationalquotes  #motivation  #inspiration  #inspirationalquotes  #wisewords  #success  #goals  #mindset  #faithandfitness  #fitspo  #comments  #encouragement 
Today marks 3 weeks since I competed at the IFPA World Championships. The other day I posted about my #reversediet, my current bodyweight and macros. And I largely look about the same, and that's by intent.  _ TAG a FRIEND  _ I tend to be cautious in my reverse diet, and in the process of reverse dieting my clients. And here's why: ▶️ Adding calories slowly helps avoid adding unwanted fat. Just as you progressively decrease calories when cutting, you have to progressively increase them when reversing. ▶️When you finish cutting, or dieting your body is typically primed to do one thing- gain fat. And if you're up 10+ lbs in a week or so I can promise you, it's not muscle- it takes longer then that for the body to build new tissue. Hitting your body with too large an increase of calories after a show leads to fat gain, period, and that's not beneficial. ▶️Your body constantly strives for homeostasis or balance. It's why your body downregulates your metabolism when you diet.  It takes time for your body, leptin, and metabolism to catch up when you start eating more. If you out eat your metabolic rate you're going to gain fat. But if you slowly and strategically increase your calories every week you will coax your metabolism to speed up. As you eat more and your metabolism speeds up you're left gaining lean mass without unwanted fat.  _ I actually finished my previous reverse diet (after my pro debut in June), leaner then I was when I began. And that set me up beautifully for an easier prep leading into Worlds. I didn't have to do as much cardio or cut calories as much because I just didn't have as much body fat to lose. Reverse dieting is hard, but incredibly important and it's not a process you want to rush. So if in doubt, for the reasons I mentioned, slower is usually better. _ Alli-Fitness.com #allifitness _ #fitgirls #gains #shredded #veins #girlswholift #muscle #gym #figurepro #natty #ifpa #strongnotskinny #girlswithmuscle #igfitness #motivation #bodybuilding #personaltrainer #workout #beastmode #physique #fitnessfreak #training #strong #fitfam #weightliftinggirls #igers #fitspo #selfie #figurecompetitor
Today marks 3 weeks since I competed at the IFPA World Championships. The other day I posted about my #reversediet , my current bodyweight and macros. And I largely look about the same, and that's by intent. _ TAG a FRIEND _ I tend to be cautious in my reverse diet, and in the process of reverse dieting my clients. And here's why: ▶️ Adding calories slowly helps avoid adding unwanted fat. Just as you progressively decrease calories when cutting, you have to progressively increase them when reversing. ▶️When you finish cutting, or dieting your body is typically primed to do one thing- gain fat. And if you're up 10+ lbs in a week or so I can promise you, it's not muscle- it takes longer then that for the body to build new tissue. Hitting your body with too large an increase of calories after a show leads to fat gain, period, and that's not beneficial. ▶️Your body constantly strives for homeostasis or balance. It's why your body downregulates your metabolism when you diet. It takes time for your body, leptin, and metabolism to catch up when you start eating more. If you out eat your metabolic rate you're going to gain fat. But if you slowly and strategically increase your calories every week you will coax your metabolism to speed up. As you eat more and your metabolism speeds up you're left gaining lean mass without unwanted fat. _ I actually finished my previous reverse diet (after my pro debut in June), leaner then I was when I began. And that set me up beautifully for an easier prep leading into Worlds. I didn't have to do as much cardio or cut calories as much because I just didn't have as much body fat to lose. Reverse dieting is hard, but incredibly important and it's not a process you want to rush. So if in doubt, for the reasons I mentioned, slower is usually better. _ Alli-Fitness.com #allifitness  _ #fitgirls  #gains  #shredded  #veins  #girlswholift  #muscle  #gym  #figurepro  #natty  #ifpa  #strongnotskinny  #girlswithmuscle  #igfitness  #motivation  #bodybuilding  #personaltrainer  #workout  #beastmode  #physique  #fitnessfreak  #training  #strong  #fitfam  #weightliftinggirls  #igers  #fitspo  #selfie  #figurecompetitor 
Small adjustments to what you do daily can lead to some pretty significant changes long term. What might seem small, or trivial, could actually be a bad habit that's holding you back from seeing the results that you are after. _ Aside from focusing on my #reversediet I have also been trying to 'fine tune', or clean up some of my bad habits over the last three weeks since Worlds. Why? Because the details aren't just the details. We all have little things we neglect or slack on, and trust me, the little things add up- and can make all the difference.  _ ▶️Salt intake. In the past I have been a heavy heavy salter. To the point of it being unhealthy. Since Worlds I have been monitoring my sodium intake and keeping it within more moderate ranges and the positive impact it's had on my overall energy, my digestion, and my appearance have been astounding. I used to crave salt horribly and although the last two weeks were rough- I no longer struggle with it. ▶️Artificial sweetener intake. I've dramatically reduced the amount of artificial sweetener I use, and am pretty much only using pure stevia (I use @sweetleafstevia exclusively). Since doing so I've noticed I look leaner and tighter, I retain less water, and my digestion has NOTICEABLY improved. I also no longer crave 'sweet' anymore which is amazingly refreshing. _ Self assessment is so imperative to progress. Take time to reflect on your own habits- all of them, even the ones that might seem 'unimportant', and figure out how you can be better. ❥ #bestself _ Alli-Fitness.com #allifitness _ #quotes #motivation #results #diettips #quoteoftheday #riseandgrind #instagood #saturday #instafit #instadaily #truth #igfitness #fitfam #mindset #words #success #goals #striveforgreatness #gains #cantstopwontstop #personaltrainer #bodybuilding #gymmotivation #inspiration #inspirationalquotes #fitness #weightloss
Small adjustments to what you do daily can lead to some pretty significant changes long term. What might seem small, or trivial, could actually be a bad habit that's holding you back from seeing the results that you are after. _ Aside from focusing on my #reversediet  I have also been trying to 'fine tune', or clean up some of my bad habits over the last three weeks since Worlds. Why? Because the details aren't just the details. We all have little things we neglect or slack on, and trust me, the little things add up- and can make all the difference. _ ▶️Salt intake. In the past I have been a heavy heavy salter. To the point of it being unhealthy. Since Worlds I have been monitoring my sodium intake and keeping it within more moderate ranges and the positive impact it's had on my overall energy, my digestion, and my appearance have been astounding. I used to crave salt horribly and although the last two weeks were rough- I no longer struggle with it. ▶️Artificial sweetener intake. I've dramatically reduced the amount of artificial sweetener I use, and am pretty much only using pure stevia (I use @sweetleafstevia exclusively). Since doing so I've noticed I look leaner and tighter, I retain less water, and my digestion has NOTICEABLY improved. I also no longer crave 'sweet' anymore which is amazingly refreshing. _ Self assessment is so imperative to progress. Take time to reflect on your own habits- all of them, even the ones that might seem 'unimportant', and figure out how you can be better. ❥ #bestself  _ Alli-Fitness.com #allifitness  _ #quotes  #motivation  #results  #diettips  #quoteoftheday  #riseandgrind  #instagood  #saturday  #instafit  #instadaily  #truth  #igfitness  #fitfam  #mindset  #words  #success  #goals  #striveforgreatness  #gains  #cantstopwontstop  #personaltrainer  #bodybuilding  #gymmotivation  #inspiration  #inspirationalquotes  #fitness  #weightloss 
I make it a point to keep my IG free from annoying "buy this" product promotions. BUT sometimes something is simply the best- so good you have to share.  _ I have tried (literally) every peanut butter out there and I return to @crazyrichardspb every time. Pure. Natural. No sugar, no additives, no junk. Just perfection.  _ My girl @jewels_fit , top IFPA Bikini pro and Worlds competitor has partnered with them- and so for the next two months, @crazyrichardspb will be donating 10% of their profits to @kidsfoodbasket in Grand Rapids MI. Order online, use the online product locator or check out your local grocery store! Not hip to peanut butter? They make AMAZING almond and cashew butters too! _ Alli-Fitness.com #allifitness _ #crazyrichards #ilovepeanutbutter #peanutbutter #yum #healthyfood #fitfood #personaltrainer #nutrition #cleaneating #natural #diet #fitfam #instagood #eat #delicious #tgif #peanutbutteraddict #eatrealfood #fitfood #amazing #gains #eatforabs #food #tasty #eatclean #foodlike #bodybuilding #myfavorite #eating #foracause @crazyrichardspb
I make it a point to keep my IG free from annoying "buy this" product promotions. BUT sometimes something is simply the best- so good you have to share. _ I have tried (literally) every peanut butter out there and I return to @crazyrichardspb every time. Pure. Natural. No sugar, no additives, no junk. Just perfection. _ My girl @jewels_fit , top IFPA Bikini pro and Worlds competitor has partnered with them- and so for the next two months, @crazyrichardspb will be donating 10% of their profits to @kidsfoodbasket in Grand Rapids MI. Order online, use the online product locator or check out your local grocery store! Not hip to peanut butter? They make AMAZING almond and cashew butters too! _ Alli-Fitness.com #allifitness  _ #crazyrichards  #ilovepeanutbutter  #peanutbutter  #yum  #healthyfood  #fitfood  #personaltrainer  #nutrition  #cleaneating  #natural  #diet  #fitfam  #instagood  #eat  #delicious  #tgif  #peanutbutteraddict  #eatrealfood  #fitfood  #amazing  #gains  #eatforabs  #food  #tasty  #eatclean  #foodlike  #bodybuilding  #myfavorite  #eating  #foracause  @crazyrichardspb
You do not 'need' drugs to build muscle, to get lean, or to achieve the body that you're after. I know that it's human nature to seek an easy route or look for the shortest path to your goals, but any "immediate results" option you choose NOW is going to come with a price to pay LATER. The industry is full of quick fixes- diet pills, detoxes, extreme diets, and of course (even though no one discusses it) PEDS. And while I respect the right of everyone to make their own choices- understand this truth: You do NOT need to sacrifice your health, your hormones, or your wellbeing for appearances. You can achieve amazing physical results while still prioritizing your health. With time, consistency, proper diet, the right training and a relentless work ethic- there's nothing you can't do. _ Alli-Fitness.com #allifitness _ 📷 by @ludwigaraujo  _ #personaltrainer #bodybuilding #physique #determination #diet #eatclean #exercise #fit #fitness #fitnessaddict #fitnessmodel #fitspo #figurepro #ifpa #natty #gym #fitgirls #healthychoices #instagood #instahealth #lifestyle #motivation #photooftheday #strong #training #muscle #riseandgrind #naturalbodybuilding #igers
You do not 'need' drugs to build muscle, to get lean, or to achieve the body that you're after. I know that it's human nature to seek an easy route or look for the shortest path to your goals, but any "immediate results" option you choose NOW is going to come with a price to pay LATER. The industry is full of quick fixes- diet pills, detoxes, extreme diets, and of course (even though no one discusses it) PEDS. And while I respect the right of everyone to make their own choices- understand this truth: You do NOT need to sacrifice your health, your hormones, or your wellbeing for appearances. You can achieve amazing physical results while still prioritizing your health. With time, consistency, proper diet, the right training and a relentless work ethic- there's nothing you can't do. _ Alli-Fitness.com #allifitness  _ 📷 by @ludwigaraujo _ #personaltrainer  #bodybuilding  #physique  #determination  #diet  #eatclean  #exercise  #fit  #fitness  #fitnessaddict  #fitnessmodel  #fitspo  #figurepro  #ifpa  #natty  #gym  #fitgirls  #healthychoices  #instagood  #instahealth  #lifestyle  #motivation  #photooftheday  #strong  #training  #muscle  #riseandgrind  #naturalbodybuilding  #igers 
ThrowbackThursday: _ On the left, my first NPC show at the age of 23 (bodyweight of 124-125) versus my most recent third place finish as a natural pro figure athlete at IFPA Worlds at the age of 32 (bodyweight of 115-116). It took me all of a few minutes to collage these photos together. But the process of getting from one photo to the next was anything but quick and easy. I have given the past 12 years of my life to the pursuit of bodybuilding and figure, often at the expense of my personal relationships and at the sacrifice of other life experiences. But I have never once regretted a single second of it. I wanted to get to this level, to become a pro, and to compete at the top echelon of natural bodybuilding. I AM where I want to be.  _ But anyone who is truly a bodybuilder will know that no matter how satisfied you are with your current situation, there is always room to improve. I am grateful for how far God has brought me in this sport, but I also know I'm not done yet. I am raising the bar for myself and elevating my standards, and I plan to step into 2017 and blow this 'after' photo out of the water. This season was my first as a pro- and I'm just getting started..... 👊🏻 _ Alli-Fitness.com #allifitness - #teamwilsonbb #ifpa #npc #natty #figurepro #figurecompetitor #bodybuilding #naturalbodybuilding #fitspo #gymmotivation #goals #success #sheliftsandlovesjesus #transformation #tbt #thursday #motivation #girlswholift #fitgirls #fitnessfreak #bestself #striveforgreatness #cantstopwontstop #personaltrainer #me #igers #muscle #gym #tmariesuits
ThrowbackThursday: _ On the left, my first NPC show at the age of 23 (bodyweight of 124-125) versus my most recent third place finish as a natural pro figure athlete at IFPA Worlds at the age of 32 (bodyweight of 115-116). It took me all of a few minutes to collage these photos together. But the process of getting from one photo to the next was anything but quick and easy. I have given the past 12 years of my life to the pursuit of bodybuilding and figure, often at the expense of my personal relationships and at the sacrifice of other life experiences. But I have never once regretted a single second of it. I wanted to get to this level, to become a pro, and to compete at the top echelon of natural bodybuilding. I AM where I want to be. _ But anyone who is truly a bodybuilder will know that no matter how satisfied you are with your current situation, there is always room to improve. I am grateful for how far God has brought me in this sport, but I also know I'm not done yet. I am raising the bar for myself and elevating my standards, and I plan to step into 2017 and blow this 'after' photo out of the water. This season was my first as a pro- and I'm just getting started..... 👊🏻 _ Alli-Fitness.com #allifitness  - #teamwilsonbb  #ifpa  #npc  #natty  #figurepro  #figurecompetitor  #bodybuilding  #naturalbodybuilding  #fitspo  #gymmotivation  #goals  #success  #sheliftsandlovesjesus  #transformation  #tbt  #thursday  #motivation  #girlswholift  #fitgirls  #fitnessfreak  #bestself  #striveforgreatness  #cantstopwontstop  #personaltrainer  #me  #igers  #muscle  #gym  #tmariesuits 
My training has been very erratic since Worlds- particularly my #olympiclifting . I've been going off of 'feel' in my programming more so then prescribed percentages like I normally do, which allows how I'm feeling for that day to dictate my load. Worked to a clean 2RM followed by some down sets, and I was really happy to hit 85%. It felt good to lift heavy.  _ #thoughtoftheday : Dan John once said that " you need to stop thinking every workout will be epic." And I agree. He said,"In a group of five workouts, I might get have one great workout, the kind of workout that makes me think I'm invincible. Then, I have one workout that’s so awful the mere fact I continue to exist as a somewhat higher form of life is a miracle. And most of my training is what I call punch-the-clock workouts: I go in, work out, and walk out. This is life. This is lifting. This is normal." _ Ride out the rough days and cherish the good. Weightlifting is like bodybuilding- it's about the process, the evolution. And if you're going to evolve you need both light and dark, good and bad. Remember it takes both sun and rain to grow flowers. ❤️ _ Alli-Fitness.com #allifitness _ #oly #olympicweightlifting #weightlifting #weightliftinggirls #strengthtraining #barbellbabes #girlswholift #strong #lift #gym #trainhard #fitnessfreak #video #figurepro #squats #gymmotivation #motivation #natty #bodybuilding #therapy #personaltrainer #gohardorgohome #beastmode #strongnotskinny
My training has been very erratic since Worlds- particularly my #olympiclifting  . I've been going off of 'feel' in my programming more so then prescribed percentages like I normally do, which allows how I'm feeling for that day to dictate my load. Worked to a clean 2RM followed by some down sets, and I was really happy to hit 85%. It felt good to lift heavy. _ #thoughtoftheday  : Dan John once said that " you need to stop thinking every workout will be epic." And I agree. He said,"In a group of five workouts, I might get have one great workout, the kind of workout that makes me think I'm invincible. Then, I have one workout that’s so awful the mere fact I continue to exist as a somewhat higher form of life is a miracle. And most of my training is what I call punch-the-clock workouts: I go in, work out, and walk out. This is life. This is lifting. This is normal." _ Ride out the rough days and cherish the good. Weightlifting is like bodybuilding- it's about the process, the evolution. And if you're going to evolve you need both light and dark, good and bad. Remember it takes both sun and rain to grow flowers. ❤️ _ Alli-Fitness.com #allifitness  _ #oly  #olympicweightlifting  #weightlifting  #weightliftinggirls  #strengthtraining  #barbellbabes  #girlswholift  #strong  #lift  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squats  #gymmotivation  #motivation  #natty  #bodybuilding  #therapy  #personaltrainer  #gohardorgohome  #beastmode  #strongnotskinny 
👉🏻TRUTH:No matter what you do, or how you look, someone, somewhere, will have something negative to say or some critical remark to throw. If you stay lean someone will say you're 'too lean.' If you gain weight someone will tell you you're gaining too much. You either stay too close to contest weight or not close enough. You eat too clean or you need to eat cleaner. You're training too much, training too little, you need less cardio, more cardio.... and so on. People will always judge.  _ The thing is that every single individual is different. I've worked as a nutritionist and trainer since graduation, and I can say with certainty that SO many factors play a role into how lean you are or aren't, what foods are best for you, what training methods are optimal and so on. There is no right way or wrong way, no set amount of pounds to gain and lose, no right bodyfat, no wrong amount of cardio. Training and diet is as unique as your fingerprint. We all gain and lose weight differently, we all store body fat differently, we all gain muscle differently. Some people still have visible abs and look pretty shredded 10+ lbs over contest weight, others lose abs the day after a show. I personally tend to be a leaner individual, others tend to put on weight easily. I don't need a ton of cardio to drop weight, others might need more. The bottom line is- there is no best way, right way, or wrong way, and no set parameter for how lean you should or shouldn't stay when not in prep. Don't compare your body to that of others and don't let what other people say about how you look make you second guess yourself and your decisions. Embrace your own journey. Find and do what works for you and the hell with what anyone thinks. Put your blinders on, put your head down, and stay focused on walking your own path. _ Alli-Fitness.com #allifitness _ #truth #quotes #lifelessons #bodybuilding #wisewords #riseandgrind #beyourself #liveyourownlife #bestself #positivevibes #motivation #inspiration #inspirational #instadaily #instagood #gymmotivation #fitnessjourney #wisdom #encouragement #doyourownthing #happiness #mindset #attitude #success #whocares #staypositive
👉🏻TRUTH:No matter what you do, or how you look, someone, somewhere, will have something negative to say or some critical remark to throw. If you stay lean someone will say you're 'too lean.' If you gain weight someone will tell you you're gaining too much. You either stay too close to contest weight or not close enough. You eat too clean or you need to eat cleaner. You're training too much, training too little, you need less cardio, more cardio.... and so on. People will always judge. _ The thing is that every single individual is different. I've worked as a nutritionist and trainer since graduation, and I can say with certainty that SO many factors play a role into how lean you are or aren't, what foods are best for you, what training methods are optimal and so on. There is no right way or wrong way, no set amount of pounds to gain and lose, no right bodyfat, no wrong amount of cardio. Training and diet is as unique as your fingerprint. We all gain and lose weight differently, we all store body fat differently, we all gain muscle differently. Some people still have visible abs and look pretty shredded 10+ lbs over contest weight, others lose abs the day after a show. I personally tend to be a leaner individual, others tend to put on weight easily. I don't need a ton of cardio to drop weight, others might need more. The bottom line is- there is no best way, right way, or wrong way, and no set parameter for how lean you should or shouldn't stay when not in prep. Don't compare your body to that of others and don't let what other people say about how you look make you second guess yourself and your decisions. Embrace your own journey. Find and do what works for you and the hell with what anyone thinks. Put your blinders on, put your head down, and stay focused on walking your own path. _ Alli-Fitness.com #allifitness  _ #truth  #quotes  #lifelessons  #bodybuilding  #wisewords  #riseandgrind  #beyourself  #liveyourownlife  #bestself  #positivevibes  #motivation  #inspiration  #inspirational  #instadaily  #instagood  #gymmotivation  #fitnessjourney  #wisdom  #encouragement  #doyourownthing  #happiness  #mindset  #attitude  #success  #whocares  #staypositive 
Post Worlds & reverse diet update: _ 1- Bodyweight today 117.6, about 2 lbs up from stage weight (give or take as I'm not 100% sure what I weighed when I set foot on stage). 2-Still carb cycling: 80g-350g depending. Protein 130g, fat 30g.  3-Reverse dieting efficiently, slowly, healthfully (but not patiently- lol- reverse dieting is hard. Appetite is out of control) _ The last two weeks I've been taking some time to think, discuss with my coach @cwteamwilson and set some tentative show plans for 2017. Right now it looks like I won't be setting foot on stage until the fall. I need some time to allow my body to recover and grow so that I can bring an improved physique to the stage in the coming year. I need some more muscle, and muscle building is a slow process, particularly for me as I tend to not only be a hard gainer, but am somewhat hindered by my colitis as well. So I'm trying to give myself as much time as possible to make the changes the judges have told me they're looking for. _ I'm looking forward to the months to come. The truth is, although I love competing, I love the process even more. My heart has always been in the work. I'm ready to train hard, eat purposefully, and make 2017 my best year yet.#teamwilsonbb _ Alli-Fitness.com #allifitness _ #tuesday #weightliftinggirls #fitgirls #personaltrainer #gym #ifpa #figurepro #natty #igers #beastmode #bodybuilding #fitfam #naturalbodybuilding #girlswholift #workout #gains #muscle #aesthetics #physique #fitnessfreak #discipline #girlswithmuscle #selfie #bestself #trainhard #instagood #me #gymmotivation
Post Worlds & reverse diet update: _ 1- Bodyweight today 117.6, about 2 lbs up from stage weight (give or take as I'm not 100% sure what I weighed when I set foot on stage). 2-Still carb cycling: 80g-350g depending. Protein 130g, fat 30g. 3-Reverse dieting efficiently, slowly, healthfully (but not patiently- lol- reverse dieting is hard. Appetite is out of control) _ The last two weeks I've been taking some time to think, discuss with my coach @cwteamwilson and set some tentative show plans for 2017. Right now it looks like I won't be setting foot on stage until the fall. I need some time to allow my body to recover and grow so that I can bring an improved physique to the stage in the coming year. I need some more muscle, and muscle building is a slow process, particularly for me as I tend to not only be a hard gainer, but am somewhat hindered by my colitis as well. So I'm trying to give myself as much time as possible to make the changes the judges have told me they're looking for. _ I'm looking forward to the months to come. The truth is, although I love competing, I love the process even more. My heart has always been in the work. I'm ready to train hard, eat purposefully, and make 2017 my best year yet.#teamwilsonbb  _ Alli-Fitness.com #allifitness  _ #tuesday  #weightliftinggirls  #fitgirls  #personaltrainer  #gym  #ifpa  #figurepro  #natty  #igers  #beastmode  #bodybuilding  #fitfam  #naturalbodybuilding  #girlswholift  #workout  #gains  #muscle  #aesthetics  #physique  #fitnessfreak  #discipline  #girlswithmuscle  #selfie  #bestself  #trainhard  #instagood  #me  #gymmotivation 
I've been feeling sick these last few days, but regardless, even if training can't be done, I still keep up with my nutrition. Water, apple cider vinegar, omegas, vitamin c and some coffee to wake me up in the morning! #fitspiration #girlswholift #girlswhosquat #girlswhodeadlift #girlswithmuscle #swimbikerun #fitigers #fitigaccount #fitigwomen #rocksolidnutrition #allifitness
Did you know that WHEN you take your fish oil matters! 👉🏻TAG A FRIEND! Here's why: Cortisol is part of your body's response to stress, which is normal and healthy. But chronically elevated levels of cortisol in the body have been linked to all sorts of negative health issues- including reduced muscle growth and increased abdominal fat.  _ Cortisol isn't just released in response to what would appear to be an obvious stressor - like a car accident or sudden bad news- it can also become elevated following a hard workout (physical stress or over training), or maybe a difficult personal issue or work problems (mental or psychological stress). In general cortisol levels are higher in the morning and lower at night, assuming you're healthy and things are hormonally as they should be. But when you are dealing with constant stress, cortisol can become elevated and stay elevated, which really hampers your fitness goals. One way to help combat this is with fish oil, which has been proven to help lower cortisol.  _ Try taking at least 1 dose, or more, of your daily fish oil intake at or close to bedtime. This can help with rising cortisol as a result of personal or work stress and can also help during times of overtraining.  _ Alli-Fitness.com #allifitness _ YES this is the fish oil supplement I personally use. Nothing fancified or over priced. I like @nowfoodsofficial Ultra Omega 3, molecularly distilled and ententric coated to help with fish burps! _ #diettips #personaltrainer #trainer #health #fishoil #supplements #gains #nutrition #nutritionist #healthychoices #figurepro #fitness #muscle #gym #fitfam #bodybuilding #fitgirls #fitlife #transformationtuesday #tagafriend #instafit #igfitness #bestself #shredded #gains #athlete #fitlifestyle #weightloss #instagood
Did you know that WHEN you take your fish oil matters! 👉🏻TAG A FRIEND! Here's why: Cortisol is part of your body's response to stress, which is normal and healthy. But chronically elevated levels of cortisol in the body have been linked to all sorts of negative health issues- including reduced muscle growth and increased abdominal fat. _ Cortisol isn't just released in response to what would appear to be an obvious stressor - like a car accident or sudden bad news- it can also become elevated following a hard workout (physical stress or over training), or maybe a difficult personal issue or work problems (mental or psychological stress). In general cortisol levels are higher in the morning and lower at night, assuming you're healthy and things are hormonally as they should be. But when you are dealing with constant stress, cortisol can become elevated and stay elevated, which really hampers your fitness goals. One way to help combat this is with fish oil, which has been proven to help lower cortisol. _ Try taking at least 1 dose, or more, of your daily fish oil intake at or close to bedtime. This can help with rising cortisol as a result of personal or work stress and can also help during times of overtraining. _ Alli-Fitness.com #allifitness  _ YES this is the fish oil supplement I personally use. Nothing fancified or over priced. I like @nowfoodsofficial Ultra Omega 3, molecularly distilled and ententric coated to help with fish burps! _ #diettips  #personaltrainer  #trainer  #health  #fishoil  #supplements  #gains  #nutrition  #nutritionist  #healthychoices  #figurepro  #fitness  #muscle  #gym  #fitfam  #bodybuilding  #fitgirls  #fitlife  #transformationtuesday  #tagafriend  #instafit  #igfitness  #bestself  #shredded  #gains  #athlete  #fitlifestyle  #weightloss  #instagood 
These were progress shots from November 5, 8 weeks in. I started with the first two shots from the left and worked up to the further two right shots.  #Repost @allisonmoyer  If you hit a plateau, or a sticking point in your progress, sometimes, the best course of action is to do LESS, not MORE. _ @jaymin79 and I have been working together for about 8 weeks now, and in that time frame she's gone from 145 lbs to 136 lbs and lost several inches in her waist. _ But about two weeks ago, she hit a pretty solid sticking point. We couldn't seem to get her weight to drop past 138. _ After talking with her, she shared with me that she was struggling with sleep, was sore and tired, and was battling some pretty significant cravings for fattier foods. Jaymin is a hybrid athlete, so her training load had been pretty heavy. Instead of ramping up her training or decreasing her calories, I did JUST the opposite. I instructed her to take a deload week, or a back off week.  As athletes it's important to remember that we don’t only grow and get stronger in the gym. We also progress when we recover.  _ The result? Her waist measurements dropped and her weight came down 2lbs.  Her cravings also went away, her appetite regulated, her sleep has improved, and she no longer feels constantly tired. _ Moral of the story? When your coach or trainer programs periods of deload, or rest, don't whine about it- trust that it's an integral part of the process. Backing off allows the body's cortisol levels to drop, allows over worked adrenals to relax, and lets your hormone levels restabalize. Sometimes it can wind up being EXACTLY what your body needs to break through a sticking point. _ Alli-Fitness.com 🔼 LINK IN BIO 🔼 #allifitness _ #fitwomen #fitnessjourney #transformation #personaltrainer #weightloss #fitgirls #coach #swimbikerun #triathlete #fitgirls #strongwomen #fitspo #nevergiveup #bestself #striveforgreatness #motivation #discipline #diet #nutritionist #macros #eatclean #fitigdaily #transformation #changeyourlife #instagood #flexibledieting #fitnation
These were progress shots from November 5, 8 weeks in. I started with the first two shots from the left and worked up to the further two right shots. #Repost  @allisonmoyer If you hit a plateau, or a sticking point in your progress, sometimes, the best course of action is to do LESS, not MORE. _ @jaymin79 and I have been working together for about 8 weeks now, and in that time frame she's gone from 145 lbs to 136 lbs and lost several inches in her waist. _ But about two weeks ago, she hit a pretty solid sticking point. We couldn't seem to get her weight to drop past 138. _ After talking with her, she shared with me that she was struggling with sleep, was sore and tired, and was battling some pretty significant cravings for fattier foods. Jaymin is a hybrid athlete, so her training load had been pretty heavy. Instead of ramping up her training or decreasing her calories, I did JUST the opposite. I instructed her to take a deload week, or a back off week. As athletes it's important to remember that we don’t only grow and get stronger in the gym. We also progress when we recover. _ The result? Her waist measurements dropped and her weight came down 2lbs. Her cravings also went away, her appetite regulated, her sleep has improved, and she no longer feels constantly tired. _ Moral of the story? When your coach or trainer programs periods of deload, or rest, don't whine about it- trust that it's an integral part of the process. Backing off allows the body's cortisol levels to drop, allows over worked adrenals to relax, and lets your hormone levels restabalize. Sometimes it can wind up being EXACTLY what your body needs to break through a sticking point. _ Alli-Fitness.com 🔼 LINK IN BIO 🔼 #allifitness  _ #fitwomen  #fitnessjourney  #transformation  #personaltrainer  #weightloss  #fitgirls  #coach  #swimbikerun  #triathlete  #fitgirls  #strongwomen  #fitspo  #nevergiveup  #bestself  #striveforgreatness  #motivation  #discipline  #diet  #nutritionist  #macros  #eatclean  #fitigdaily  #transformation  #changeyourlife  #instagood  #flexibledieting  #fitnation 
Every next level of your life is going to demand that you first take a leap of faith. You cannot become who you want to be, or get where you want to go by remaining where you are. ❤️ But you definitely DONT have to make the journey alone. Working with someone, side by side, can help to keep you focused and committed. And with all of my online coaching programs discounted this weekend there is NO reason not to get the guidance, support, and accountability that you need to be successful. _ 🔼 LINK IN BIO 🔼 to take advantage of the savings AND - because I love my IG gang so much, if you use the code "SM20" at checkout you will get an ADDITIONAL 20% off!!! _ Alli-Fitness.com #allifitness _ 📷 by @2j.photography  _ #fitgirls #strongnotskinny #personaltrainer #trainer #coach #nutritionist #gymmotivation #beastmode #girlswholift #girlswithmuscle #fitnessfreak #physique #motivation #bodybuilding #fitfam #figurepro #natty #strength #gym #muscle #trainhard #nopainnogain #bestself #striveforgreatness #cantstopwontstop #igfitness #fitchick #workout #exercise
Every next level of your life is going to demand that you first take a leap of faith. You cannot become who you want to be, or get where you want to go by remaining where you are. ❤️ But you definitely DONT have to make the journey alone. Working with someone, side by side, can help to keep you focused and committed. And with all of my online coaching programs discounted this weekend there is NO reason not to get the guidance, support, and accountability that you need to be successful. _ 🔼 LINK IN BIO 🔼 to take advantage of the savings AND - because I love my IG gang so much, if you use the code "SM20" at checkout you will get an ADDITIONAL 20% off!!! _ Alli-Fitness.com #allifitness  _ 📷 by @2j.photography _ #fitgirls  #strongnotskinny  #personaltrainer  #trainer  #coach  #nutritionist  #gymmotivation  #beastmode  #girlswholift  #girlswithmuscle  #fitnessfreak  #physique  #motivation  #bodybuilding  #fitfam  #figurepro  #natty  #strength  #gym  #muscle  #trainhard  #nopainnogain  #bestself  #striveforgreatness  #cantstopwontstop  #igfitness  #fitchick  #workout  #exercise 
4x2+6 Front squat drop sets. Two heavy reps, drop the weight, grind out four more.  _ "When you live for a strong purpose then hard work isn't an option. It's a necessity." (Steve Pavlina)  _ There are no shortcuts.  No fast tracks.  No quick fixes.  There's no way to circumvent the work required, and frankly, why would you want to? The work builds character. It builds confidence, and it builds strength. I've been an athlete my whole life and I can promise you that any success I've achieved in my personal and professional life has been a direct result of the discipline and work ethic I learned through the gym, and through fitness. Don't shy away from the hard work. Welcome it with open arms.  _ Psalm 13:4 "the soul of the lazy craves yet receives nothing but the desires of the diligent are satisfied." _ Alli-Fitness.com #allifitness _ #squats #shelifts #strongnotskinny #fitgirls #weightlifting #weightliftinggirls #girlswholift #figurepro #natty #gym #friday #gymmotivation #bodybuilding #barbellbabes #goals #strengthtraining #strong #lift #gym #trainhard #fitnessfreak #video #motivation #natty #therapy #personaltrainer #fitfam #cantstopwontstop #beastmode #dowork
4x2+6 Front squat drop sets. Two heavy reps, drop the weight, grind out four more. _ "When you live for a strong purpose then hard work isn't an option. It's a necessity." (Steve Pavlina) _ There are no shortcuts. No fast tracks. No quick fixes. There's no way to circumvent the work required, and frankly, why would you want to? The work builds character. It builds confidence, and it builds strength. I've been an athlete my whole life and I can promise you that any success I've achieved in my personal and professional life has been a direct result of the discipline and work ethic I learned through the gym, and through fitness. Don't shy away from the hard work. Welcome it with open arms. _ Psalm 13:4 "the soul of the lazy craves yet receives nothing but the desires of the diligent are satisfied." _ Alli-Fitness.com #allifitness  _ #squats  #shelifts  #strongnotskinny  #fitgirls  #weightlifting  #weightliftinggirls  #girlswholift  #figurepro  #natty  #gym  #friday  #gymmotivation  #bodybuilding  #barbellbabes  #goals  #strengthtraining  #strong  #lift  #gym  #trainhard  #fitnessfreak  #video  #motivation  #natty  #therapy  #personaltrainer  #fitfam  #cantstopwontstop  #beastmode  #dowork 
Fun fact: I love to bake. Just not for myself. LOL. _ I may be eating my normal tupperwared food today (girls got goals!) but you better believe I took my culinary skills for a spin and whipped up this beautiful Skillet Salted Caramel Apple Crumble. _ No it's not some strange protein cake or convoluted form of brownies made out of chickpeas (ew)- but it's also not a full fledged  heart attack on a plate either. When I bake- for my husband, my friends, or my family- I strike a middle ground approach. I use whole natural foods and modify as needed to ensure the dish turns out delicious and satisfying, but healthier. Treats are still meant to be treats- but that doesn't mean you can't modify ingredients and methods to help prevent them from totally sabotaging your health, fitness, or body composition goals.  _ Alli-Fitness.com #allifitness  _ #nutrition #nutritionist #applecrumble #dessert #thanksgiving #foodporn #eatrealfood #healthyfood #healthychoices #homemade #recipe #eatingfortheinsta #foodpics #eat #yum #delicious #nomnom #eeeeeats #fitlife #wholefoods #youarewhatyoueat #getinmybelly #personaltrainer #fall #apples #treat
Fun fact: I love to bake. Just not for myself. LOL. _ I may be eating my normal tupperwared food today (girls got goals!) but you better believe I took my culinary skills for a spin and whipped up this beautiful Skillet Salted Caramel Apple Crumble. _ No it's not some strange protein cake or convoluted form of brownies made out of chickpeas (ew)- but it's also not a full fledged heart attack on a plate either. When I bake- for my husband, my friends, or my family- I strike a middle ground approach. I use whole natural foods and modify as needed to ensure the dish turns out delicious and satisfying, but healthier. Treats are still meant to be treats- but that doesn't mean you can't modify ingredients and methods to help prevent them from totally sabotaging your health, fitness, or body composition goals. _ Alli-Fitness.com #allifitness  _ #nutrition  #nutritionist  #applecrumble  #dessert  #thanksgiving  #foodporn  #eatrealfood  #healthyfood  #healthychoices  #homemade  #recipe  #eatingfortheinsta  #foodpics  #eat  #yum  #delicious  #nomnom  #eeeeeats  #fitlife  #wholefoods  #youarewhatyoueat  #getinmybelly  #personaltrainer  #fall  #apples  #treat 
PSALM 136:1 for the win this morning. ❥ _ Every morning when I wake up- the first thing I do is thank God. Before my feet hit the floor, before I start my day, or train a client or answer one email- I make sure I pause and take a deep breath and express gratitude for simply being alive. _ We take so much in this life for granted, particularly the gift of life itself. Joyce Meyer said it best when she said, "Life itself, is a blessing, and for that you can always be thankful." _ However you celebrate the holiday today, and whomever you celebrate it with- I pray it's a day filled with gratitude and love. Happy Thanksgiving.❥ _ Alli-Fitness.com #allifitness _ #bibleverse #godisgood #thankful #grateful #thanksgiving #devotional #motivation #inspiration #encouragement #positivethinking #positivevibes #ťhoughtoftheday #notetoself #life #wordsofwisdom #bestself #womanofgod #faith #dailyreminder #instagood #lifelessons #dailyinspiration #gratitude
PSALM 136:1 for the win this morning. ❥ _ Every morning when I wake up- the first thing I do is thank God. Before my feet hit the floor, before I start my day, or train a client or answer one email- I make sure I pause and take a deep breath and express gratitude for simply being alive. _ We take so much in this life for granted, particularly the gift of life itself. Joyce Meyer said it best when she said, "Life itself, is a blessing, and for that you can always be thankful." _ However you celebrate the holiday today, and whomever you celebrate it with- I pray it's a day filled with gratitude and love. Happy Thanksgiving.❥ _ Alli-Fitness.com #allifitness  _ #bibleverse  #godisgood  #thankful  #grateful  #thanksgiving  #devotional  #motivation  #inspiration  #encouragement  #positivethinking  #positivevibes  #ťhoughtoftheday  #notetoself  #life  #wordsofwisdom  #bestself  #womanofgod  #faith  #dailyreminder  #instagood  #lifelessons  #dailyinspiration  #gratitude 
#realtalk : "You can go from muffin top to rippling abs in 6 weeks". NOT TRUE. No one becomes elite by doing 30 day challenges, strange cleanses, sugar detoxes or shake diets. It's just what people want to hear. It's great marketing sure, but that's because no one wants to hear the truth.  _ 👉🏻The truth always has been, and always will be that to get anywhere worth going, or to achieve anything worth having, you're going to need to work hard, and continue to work hard for a long time. There's no end run around it.❤️ _ But that doesn't mean you have to go at your goals alone. Surrounding yourself with support, particularly around the holiday season, when temptations are running high, is crucial to your success. It's why all of my online coaching plans are on sale, now through Monday Nov 28- because having a coach; someone to hold you accountable, to talk to, support and encourage you- can help. _  NO CODE NEEDED 🔼 Link in bio 🔼 Alli-Fitness.com #allifitness _ 👉🏻AND to get my tips for surviving the day tomorrow without packing on a ton of lbs be sure to join my mailing list (FREE) tonight!!!! I'll be sending my email blast 10pm EST! _  #weightliftinggirls #girlswholift #personaltrainer #coach #trainer #figurepro #selfie #ifpa #natty #underarmour #fitfam #gym #muscle #bestself #workout #fitgirls #bodybuilding #noexcusesjustresults #motivation #girlswithmuscle #fitnessfreak #figurecompetitor #naturalbodybuilding #instafit #igfitness #trainhard #me #thanksgiving
#realtalk  : "You can go from muffin top to rippling abs in 6 weeks". NOT TRUE. No one becomes elite by doing 30 day challenges, strange cleanses, sugar detoxes or shake diets. It's just what people want to hear. It's great marketing sure, but that's because no one wants to hear the truth. _ 👉🏻The truth always has been, and always will be that to get anywhere worth going, or to achieve anything worth having, you're going to need to work hard, and continue to work hard for a long time. There's no end run around it.❤️ _ But that doesn't mean you have to go at your goals alone. Surrounding yourself with support, particularly around the holiday season, when temptations are running high, is crucial to your success. It's why all of my online coaching plans are on sale, now through Monday Nov 28- because having a coach; someone to hold you accountable, to talk to, support and encourage you- can help. _ NO CODE NEEDED 🔼 Link in bio 🔼 Alli-Fitness.com #allifitness  _ 👉🏻AND to get my tips for surviving the day tomorrow without packing on a ton of lbs be sure to join my mailing list (FREE) tonight!!!! I'll be sending my email blast 10pm EST! _ #weightliftinggirls  #girlswholift  #personaltrainer  #coach  #trainer  #figurepro  #selfie  #ifpa  #natty  #underarmour  #fitfam  #gym  #muscle  #bestself  #workout  #fitgirls  #bodybuilding  #noexcusesjustresults  #motivation  #girlswithmuscle  #fitnessfreak  #figurecompetitor  #naturalbodybuilding  #instafit  #igfitness  #trainhard  #me  #thanksgiving 
I believe my purpose, as a coach is to help people find the path to themselves. My goal is to help people remove the factors, habits, and mindsets present in their life that prevent them from becoming their best _ I do that through the avenue of fitness- through training and nutrition, but it's not just about macros or sets and reps- helping people take control of their health and fitness is more about creating internal change then external. And part of that change is building confidence. _ Today's #transformationtuesday goes out to @masterolymomma who had a HUGE #squat PR last night!! Her old 1RM was 180 and after 6 weeks on my programming she just squat 185x4!! #ageisjustanumber  _ Alli-Fitness.com 🔼LINK IN BIO 🔼 #allifitness _ #weightlifting #weightliftinggirls #fitover40 #fitmom #strongnotskinny #olympicweightlifting #transformation #fitspo #strongwomen #womenwholift #momswholift #momswhoworkout #athlete #squats #lift #gym #personaltrainer #beastmode #nopainnogain #bestself #strongmoment
I believe my purpose, as a coach is to help people find the path to themselves. My goal is to help people remove the factors, habits, and mindsets present in their life that prevent them from becoming their best _ I do that through the avenue of fitness- through training and nutrition, but it's not just about macros or sets and reps- helping people take control of their health and fitness is more about creating internal change then external. And part of that change is building confidence. _ Today's #transformationtuesday  goes out to @masterolymomma who had a HUGE #squat  PR last night!! Her old 1RM was 180 and after 6 weeks on my programming she just squat 185x4!! #ageisjustanumber  _ Alli-Fitness.com 🔼LINK IN BIO 🔼 #allifitness  _ #weightlifting  #weightliftinggirls  #fitover40  #fitmom  #strongnotskinny  #olympicweightlifting  #transformation  #fitspo  #strongwomen  #womenwholift  #momswholift  #momswhoworkout  #athlete  #squats  #lift  #gym  #personaltrainer  #beastmode  #nopainnogain  #bestself  #strongmoment 
Holding myself accountable on my #reversediet by snapping photos daily. Been doing a lot of thinking about where I need to improve for 2017 and how I plan to achieve those improvements. _ THOUGHT OF THE DAY - In a pursuit like bodybuilding it's really easy to get caught up in comparing yourself, and your body to others. After all- you're judged on stage against other physiques. But I've found that when it comes to setting goals for yourself its best to step back and self assess. Go within for the answers. Don't look at other physiques, or try to design your goals around what others are doing. Instead of trying to get glutes like "so and so" or "arms like her", try to honestly self assess and set your goals based upon doing what you need to do in order to make YOUR body the very best it can be. I turn to my coach @cwteamwilson for help with this, and always solicit feedback from @antprimo who has judged me in the past- but outside of that I rely a lot on my own intuition. Moving into 2017 I know I need some more muscle, particularly in my legs, back and shoulders- so those will be focuses of mine as I press forward. I may not have "lats like her" or "glutes like so and so" but I can focus on making the most of the physique Gods given me. #bestself Remember- it's not about looking like someone else, it's all about maximizing YOUR potential and becoming the best YOU are capable of being! _ Alli-Fitness.com #allifitness _ @cwteamwilson  _ #figurepro #natty #shredded #physique #aesthetics #progress #ifpa #wnbf #naturalbodybuilding #fitgirls #girlswithmuscle #weightliftinggirls #bodybuilding #motivation #personaltrainer #badass #instagood #selfie #muscle #gains #discipline #fitfam #fitnessfreak #teamwilsonbb #figurecompetitor #veins #beastmode
Holding myself accountable on my #reversediet  by snapping photos daily. Been doing a lot of thinking about where I need to improve for 2017 and how I plan to achieve those improvements. _ THOUGHT OF THE DAY - In a pursuit like bodybuilding it's really easy to get caught up in comparing yourself, and your body to others. After all- you're judged on stage against other physiques. But I've found that when it comes to setting goals for yourself its best to step back and self assess. Go within for the answers. Don't look at other physiques, or try to design your goals around what others are doing. Instead of trying to get glutes like "so and so" or "arms like her", try to honestly self assess and set your goals based upon doing what you need to do in order to make YOUR body the very best it can be. I turn to my coach @cwteamwilson for help with this, and always solicit feedback from @antprimo who has judged me in the past- but outside of that I rely a lot on my own intuition. Moving into 2017 I know I need some more muscle, particularly in my legs, back and shoulders- so those will be focuses of mine as I press forward. I may not have "lats like her" or "glutes like so and so" but I can focus on making the most of the physique Gods given me. #bestself  Remember- it's not about looking like someone else, it's all about maximizing YOUR potential and becoming the best YOU are capable of being! _ Alli-Fitness.com #allifitness  _ @cwteamwilson _ #figurepro  #natty  #shredded  #physique  #aesthetics  #progress  #ifpa  #wnbf  #naturalbodybuilding  #fitgirls  #girlswithmuscle  #weightliftinggirls  #bodybuilding  #motivation  #personaltrainer  #badass  #instagood  #selfie  #muscle  #gains  #discipline  #fitfam  #fitnessfreak  #teamwilsonbb  #figurecompetitor  #veins  #beastmode