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It can be really hard not to lash out, or retaliate when we've been criticized, judged or wronged. I've come up against some trying situations lately where "being the bigger person" was not the path I wanted to take. But doing what's right, even if it's hard, gives me peace of mind. I may not always like taking the high road in the moment, but I know deep down that when I decide with God I have a deep contentment that nothing else compares to. And like it or not, what we do says so much more about our character then what we say. ACTIONS >WORDS. Our behavior defines us in the face of the world. How we handle challenging people and difficult times reveals our truest self.  _ Do your actions reflect who you claim to be?  _ Integrity may be temporarily inconvenient or uncomfortable, but the deep sense of peace it imparts is worth it. #dowhatsright  _ Alli-Fitness.com #allifitness  #afstraining  _ #truth #realtalk #honesty #wisewordswednesday #godsgirl #womanofgod #faith #positivevibes #positiveenergy #quotes #motivation #inspiration #ťhoughtoftheday #notetoself #mindset #riseandgrind #imjustsayin #keepit100 #forreal #lifelessons #liveandlearn #integrity #lawofattraction #personaldevelopment #madeformore #talkischeap #actionsspeaklouderthanwords
It can be really hard not to lash out, or retaliate when we've been criticized, judged or wronged. I've come up against some trying situations lately where "being the bigger person" was not the path I wanted to take. But doing what's right, even if it's hard, gives me peace of mind. I may not always like taking the high road in the moment, but I know deep down that when I decide with God I have a deep contentment that nothing else compares to. And like it or not, what we do says so much more about our character then what we say. ACTIONS >WORDS. Our behavior defines us in the face of the world. How we handle challenging people and difficult times reveals our truest self. _ Do your actions reflect who you claim to be? _ Integrity may be temporarily inconvenient or uncomfortable, but the deep sense of peace it imparts is worth it. #dowhatsright  _ Alli-Fitness.com #allifitness  #afstraining  _ #truth  #realtalk  #honesty  #wisewordswednesday  #godsgirl  #womanofgod  #faith  #positivevibes  #positiveenergy  #quotes  #motivation  #inspiration  #ťhoughtoftheday  #notetoself  #mindset  #riseandgrind  #imjustsayin  #keepit100  #forreal  #lifelessons  #liveandlearn  #integrity  #lawofattraction  #personaldevelopment  #madeformore  #talkischeap  #actionsspeaklouderthanwords 
It's SO easy to create a persona on social media. You can adjust, manipulate and tweak all aspects of yourself- shining your strengths and masking your weaknesses. Filters and angles can give the illusion of perfection even though all of us are anything but.  _ The truth is I'm not a glamorous person and I lead a very quiet and average life. Im nearly always in gym clothes, which are covered in chalk dust and dog hair and I'm so busy I seldom even wear full makeup. My life may not be thrilling and I may not have the glitz and glam like so many "fitspos" do, but I'm okay with that. I am who I am and I refuse to allude to anything but. Authenticity over popularity any day.  _ Alli-Fitness.com #allifitness  #afstraining  _ #veins #shelifts #strongwomen #selfie #girlswholift #girlswithmuscle #shredded #aesthetics #abs #discipline #motivation #authentic #me #naturalbodybuilding #weightlifting #weightliftinggirls #gym #muscle #natty #figurepro #ifpapro #bodybuilding #beastmode #personaltrainer #strongnotskinny #fitnessgirl #physique
It's SO easy to create a persona on social media. You can adjust, manipulate and tweak all aspects of yourself- shining your strengths and masking your weaknesses. Filters and angles can give the illusion of perfection even though all of us are anything but. _ The truth is I'm not a glamorous person and I lead a very quiet and average life. Im nearly always in gym clothes, which are covered in chalk dust and dog hair and I'm so busy I seldom even wear full makeup. My life may not be thrilling and I may not have the glitz and glam like so many "fitspos" do, but I'm okay with that. I am who I am and I refuse to allude to anything but. Authenticity over popularity any day. _ Alli-Fitness.com #allifitness  #afstraining  _ #veins  #shelifts  #strongwomen  #selfie  #girlswholift  #girlswithmuscle  #shredded  #aesthetics  #abs  #discipline  #motivation  #authentic  #me  #naturalbodybuilding  #weightlifting  #weightliftinggirls  #gym  #muscle  #natty  #figurepro  #ifpapro  #bodybuilding  #beastmode  #personaltrainer  #strongnotskinny  #fitnessgirl  #physique 
#transformationtuesday goes out to @jaymin79 for her insane weight loss! 👉🏻Swipe for more  amazing changes! _ #diettips : Calorie and carb cycling can be very effective- given the context. But generally speaking, if you’re a man over 15% BF, or a woman over 20% BF, and you’re looking to maximize fat loss, you don’t need to use calorie or carb cycling. Instead, as "boring" as it sounds, you should keep it simple: maintain a moderate calorie deficit, eat plenty of whole, nutrient dense foods, use a combo of strength training and cardio to maintain muscle and drive fat loss, and use the right supplements to fill in any nutritional gaps while you're cutting calories.  _ Calorie and carb cycling, IMO, is only really needed as you get more and more advanced. Particularly as you get leaner more attention needs to be paid to detail and the less a linear dieting approach works. When people begin to get below 15% BF then I find things like calorie cycling or carb cycling can be highly effective. When there is less fat to lose there is less margin for error, because you are running a high risk of losing muscle or sabotaging the metabolism. But if you're 15% or more BF you'd be better off with a simple, basic approach.  _ The boring truth is that for the vast majority of people wanting to lose weight, dieting is more a numbers game than anything else. It's about how much energy you burn versus how much you eat; about getting the right balance of macronutrients to positively influence body composition; and making as many whole, nutrient dense food choices as you can (helps balance hormones, nutrient deficiencies and cravings). Don't over complicate the process if it doesn't need to be. Clean it up and be consistent and you should start seeing results. _ Alli-Fitness.com 👆🏻 LINK in BIO : use code "50Off" at checkout to save $50 on ANY program! _ #allifitness #afstraining #transformation #girlswholift #girlswithmuscle #fit #weightloss #fatloss #bodybuilding #believe #personaltrainer #diet #workout #exercise #fitness #fitnessmotivation #fitspiration #results #discipline #motivation #gymmotivation #fitnessjourney #bestself #fitfam #athlete #flexibledieting #carbcycling
#transformationtuesday  goes out to @jaymin79 for her insane weight loss! 👉🏻Swipe for more amazing changes! _ #diettips  : Calorie and carb cycling can be very effective- given the context. But generally speaking, if you’re a man over 15% BF, or a woman over 20% BF, and you’re looking to maximize fat loss, you don’t need to use calorie or carb cycling. Instead, as "boring" as it sounds, you should keep it simple: maintain a moderate calorie deficit, eat plenty of whole, nutrient dense foods, use a combo of strength training and cardio to maintain muscle and drive fat loss, and use the right supplements to fill in any nutritional gaps while you're cutting calories. _ Calorie and carb cycling, IMO, is only really needed as you get more and more advanced. Particularly as you get leaner more attention needs to be paid to detail and the less a linear dieting approach works. When people begin to get below 15% BF then I find things like calorie cycling or carb cycling can be highly effective. When there is less fat to lose there is less margin for error, because you are running a high risk of losing muscle or sabotaging the metabolism. But if you're 15% or more BF you'd be better off with a simple, basic approach. _ The boring truth is that for the vast majority of people wanting to lose weight, dieting is more a numbers game than anything else. It's about how much energy you burn versus how much you eat; about getting the right balance of macronutrients to positively influence body composition; and making as many whole, nutrient dense food choices as you can (helps balance hormones, nutrient deficiencies and cravings). Don't over complicate the process if it doesn't need to be. Clean it up and be consistent and you should start seeing results. _ Alli-Fitness.com 👆🏻 LINK in BIO : use code "50Off" at checkout to save $50 on ANY program! _ #allifitness  #afstraining  #transformation  #girlswholift  #girlswithmuscle  #fit  #weightloss  #fatloss  #bodybuilding  #believe  #personaltrainer  #diet  #workout  #exercise  #fitness  #fitnessmotivation  #fitspiration  #results  #discipline  #motivation  #gymmotivation  #fitnessjourney  #bestself  #fitfam  #athlete  #flexibledieting  #carbcycling 
Know what you want and go after it. Even if it's going to be hard. Even if you are scared. Even if those around you think you can't, or won't. Chasing happiness will ALWAYS lead to success. Even if it's a rough ride if you're following your heart you're doing it right. #truth  _ Alli-Fitness.com #allifitness  #afstraining  _ #realtalk #riseandgrind #motivation #ifpapro #inspired #followyourheart #lifelessons #life #goals #success #bodybuildingmotivation #gymmotivation #fitspiration #believe #faith #positiveenergy #positivevibes #mindset #attitude #ťhoughtoftheday #transformationtuesday #personaltrainer #encouragement #believeinyourself
Know what you want and go after it. Even if it's going to be hard. Even if you are scared. Even if those around you think you can't, or won't. Chasing happiness will ALWAYS lead to success. Even if it's a rough ride if you're following your heart you're doing it right. #truth  _ Alli-Fitness.com #allifitness  #afstraining  _ #realtalk  #riseandgrind  #motivation  #ifpapro  #inspired  #followyourheart  #lifelessons  #life  #goals  #success  #bodybuildingmotivation  #gymmotivation  #fitspiration  #believe  #faith  #positiveenergy  #positivevibes  #mindset  #attitude  #ťhoughtoftheday  #transformationtuesday  #personaltrainer  #encouragement  #believeinyourself 
Don't underestimate yourself. Everyone has weaknesses but you shouldn't reject yourself because of them. How many times do find you talk yourself out of your goals simply because you fear you don't have it within you to succeed? "I'm too this" or "I'm not enough that." Stop focusing on your shortcomings and instead meditate on your strengths. Romans 8:26 "The Holy Spirit bears us up in our weaknesses." You have it within you to be whatever you want, to do whatever you want, to chase any goal, and to live any life. Shut down your inner critic and wrap yourself in God. He says you are valued. He says you're strong. He says you can. He's working in you and for you- and THAT makes you an unstoppable force. #bossbabe  _ 📷 by @tonyoamg  _ Alli-Fitness.com #allifitness  #afstraining  _ #mondaymotivation #motivation #inspiration #photooftheday #photography #fitnessmodel #fitnessgirl #fitspo #redhead #model #fierce #badass #strongwomen #figurepro #ifpapro #believeinyourself #loveyourself #godsgirl #womanofgod #riseandgrind #realtalk #lifestyle #instagood #picoftheday #follow #bodybuildingmotivation #like
Don't underestimate yourself. Everyone has weaknesses but you shouldn't reject yourself because of them. How many times do find you talk yourself out of your goals simply because you fear you don't have it within you to succeed? "I'm too this" or "I'm not enough that." Stop focusing on your shortcomings and instead meditate on your strengths. Romans 8:26 "The Holy Spirit bears us up in our weaknesses." You have it within you to be whatever you want, to do whatever you want, to chase any goal, and to live any life. Shut down your inner critic and wrap yourself in God. He says you are valued. He says you're strong. He says you can. He's working in you and for you- and THAT makes you an unstoppable force. #bossbabe  _ 📷 by @tonyoamg _ Alli-Fitness.com #allifitness  #afstraining  _ #mondaymotivation  #motivation  #inspiration  #photooftheday  #photography  #fitnessmodel  #fitnessgirl  #fitspo  #redhead  #model  #fierce  #badass  #strongwomen  #figurepro  #ifpapro  #believeinyourself  #loveyourself  #godsgirl  #womanofgod  #riseandgrind  #realtalk  #lifestyle  #instagood  #picoftheday  #follow  #bodybuildingmotivation  #like 
Nutrient dense breakfast from this morning: ALMOND BUTTER & JELLY CROATS (cream of rice & oats!) _ •Cream of rice • Gluten free oats • 1 tsp each flaxmeal, whole chia seed, coconut flour, psyllium husk and @gardenoflife Detoxi-Fiber • Liquid egg whites • @dymatize ISO-100 • @ripplefoods Unsweetened Milk • cinnamon • @sweetleafstevia Stevia Drops • @crazyrichardspb Almond butter • 1 fresh organic strawberry • 1 tsp reduced sugar strawberry jelly • 2 tsps chopped blanched almonds _ 25P / 34C/ 8F - 298 calories _ Nutrient dense foods do more then provide the means by which you can achieve a lean physique. The quality of what you eat and when you eat it helps to ensure hormonal balance and reduce or eliminate cravings. I almost NEVER have food cravings- largely because of how I eat. Chronic sugar cravings- for example- are usually the result of either nutrient deficiencies or hormonal imbalances, both of which can usually be remedied with dietary adjustment. _ To help minimize sugar cravings and balance hormones: -A high protein intake early in the day helps to promote satiety and clear leptin receptors. -Leptin levels soar when you eat too much fructose or sugar (and causes cravings) so select complex, low sugar carbs (like oats and cream of rice) for optimal energy -Fiber up with flax, chia, and coconut flour, all of which ensure toxins that are dumped into the digestive tract are bound and eliminated -Cinnamon helps the body metabolize and process carb intake and stevia (when pure) is a calorie free naturally sweet tasting herb that doesn't spike blood sugar.  _ Alli-Fitness.com #allifitness #afstraining _ #breakfast #yum #nutrition #nutritionist #healthyfood #healthyeating #eatwell #eatrealfood #eatclean #cleaneating #cleaneats #currently #hormonebalance #sugarcravings #diet #musclefood #fitfood #fitfam #macros #flexibledieting #mydiet #eat #sundaymorning #health #nutritious #breakfastgoals #nomnoms #diettips
Nutrient dense breakfast from this morning: ALMOND BUTTER & JELLY CROATS (cream of rice & oats!) _ •Cream of rice • Gluten free oats • 1 tsp each flaxmeal, whole chia seed, coconut flour, psyllium husk and @gardenoflife Detoxi-Fiber • Liquid egg whites • @dymatize ISO-100 • @ripplefoods Unsweetened Milk • cinnamon • @sweetleafstevia Stevia Drops • @crazyrichardspb Almond butter • 1 fresh organic strawberry • 1 tsp reduced sugar strawberry jelly • 2 tsps chopped blanched almonds _ 25P / 34C/ 8F - 298 calories _ Nutrient dense foods do more then provide the means by which you can achieve a lean physique. The quality of what you eat and when you eat it helps to ensure hormonal balance and reduce or eliminate cravings. I almost NEVER have food cravings- largely because of how I eat. Chronic sugar cravings- for example- are usually the result of either nutrient deficiencies or hormonal imbalances, both of which can usually be remedied with dietary adjustment. _ To help minimize sugar cravings and balance hormones: -A high protein intake early in the day helps to promote satiety and clear leptin receptors. -Leptin levels soar when you eat too much fructose or sugar (and causes cravings) so select complex, low sugar carbs (like oats and cream of rice) for optimal energy -Fiber up with flax, chia, and coconut flour, all of which ensure toxins that are dumped into the digestive tract are bound and eliminated -Cinnamon helps the body metabolize and process carb intake and stevia (when pure) is a calorie free naturally sweet tasting herb that doesn't spike blood sugar. _ Alli-Fitness.com #allifitness  #afstraining  _ #breakfast  #yum  #nutrition  #nutritionist  #healthyfood  #healthyeating  #eatwell  #eatrealfood  #eatclean  #cleaneating  #cleaneats  #currently  #hormonebalance  #sugarcravings  #diet  #musclefood  #fitfood  #fitfam  #macros  #flexibledieting  #mydiet  #eat  #sundaymorning  #health  #nutritious  #breakfastgoals  #nomnoms  #diettips 
Your own self-talk is a very powerful tool in cultivating your belief system and ultimately your results. If you are defeated in your thoughts you will be defeated in your life. If you are a champion in your thoughts - your success is inevitable. #believeinyourself  _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness  #afstraining  _ #riseandgrind #motivation #inspiration #believe #faith #positivevibes #positivethinking #mindset #mentalstrength #gymmotivation #bodybuildingmotivation #fitspiration #fitnessmotivation #striveforgreatness #bestself #beastmode #cantstopwontstop #nevergiveup #goals #success #quoteoftheday #wisdom #personaltrainer #realtalk #truth #lawofattraction #goaldigger
Your own self-talk is a very powerful tool in cultivating your belief system and ultimately your results. If you are defeated in your thoughts you will be defeated in your life. If you are a champion in your thoughts - your success is inevitable. #believeinyourself  _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness  #afstraining  _ #riseandgrind  #motivation  #inspiration  #believe  #faith  #positivevibes  #positivethinking  #mindset  #mentalstrength  #gymmotivation  #bodybuildingmotivation  #fitspiration  #fitnessmotivation  #striveforgreatness  #bestself  #beastmode  #cantstopwontstop  #nevergiveup  #goals  #success  #quoteoftheday  #wisdom  #personaltrainer  #realtalk  #truth  #lawofattraction  #goaldigger 
It's official. My @precisionnutrition certification came today!!!! So honored and excited to be holding one of the industry's leading certifications! #aĺwayslearning #education  _ Alli-Fitness.com #allifitness  #afstraining  _ #precisionnutrition #nutrition #nutritionist #wellness #health #diet #lifestyle #personaltrainer #trainer #evolve #grow #bestself #coach #fitness #instafit #fitfam #proudofmyself #striveforgreatness #success #achievement #personaltrainers
It's official. My @precisionnutrition certification came today!!!! So honored and excited to be holding one of the industry's leading certifications! #aĺwayslearning  #education  _ Alli-Fitness.com #allifitness  #afstraining  _ #precisionnutrition  #nutrition  #nutritionist  #wellness  #health  #diet  #lifestyle  #personaltrainer  #trainer  #evolve  #grow  #bestself  #coach  #fitness  #instafit  #fitfam  #proudofmyself  #striveforgreatness  #success  #achievement  #personaltrainers 
Low carb day and I'm eating on the go: One of my favorite low carb meal combinations; scrambled cage free egg whites (from whole eggs) with peanut butter and topped with some cinnamon and sea salt.  _ In the age of meal delivery services, guess what- some of us still "food prep". It's not just for elite athletes or bodybuilders- preparing healthy food in advance is crucial for anyone who has health or fitness goals. And while food prep can seem intimidating, or overwhelming, like anything, once it's a familiar habit and you establish an efficient system that works for you, it won't seem so daunting.  _ Three quick tips: 1- Make healthy food easily accessible and remove "problem" foods. Stock your kitchen and cabinets with sound nutritional choices and you'll be more likely to eat well. You have to be proactive. Rid your house of the things that you don’t want to eat or foods that are cause you to lose self control. Create an environment that stimulates success.  2- Cook in bulk. It takes just as long to grill one chicken breast as it does two. You can load a pan with ten sweet potatoes as easily as you can one. Chop fresh veggies in bulk, and bulk prepare carb sources like rice. And crockpot meals are lifesavers. Fill your grill and your oven, and prepare in bulk then pack everything into containers or bags and refrigerate or freeze. 3-If you’re time-crunched, set aside a few hours on the weekend (or whenever) to prep food in advance for the week. I do the bulk of my food prep right now on Saturday and then again on Thursday. That's what works for me. Find times that work for you and make sure you plan ahead for any nutrition challenges that might pop up. Where might you need some special preparation in advance? By planning ahead and taking the time to actively prepare food and think about the days to come you'll be taking a massive step towards your goals.  _ 👇🏻Food prep questions? Post! 👇🏻 _ Alli-Fitness.com #allifitness #afstraining  _ #cleaneating #eatclean #foodisfuel #foodprep #fitfood #healthyfood #healthyeating #lowcarb #musclefood #eatrealfood #nutritionist #nutrition #diettips #diet #eatwell #eat #fitfoodie #bodybuilding #fitfam #personaltrainer
Low carb day and I'm eating on the go: One of my favorite low carb meal combinations; scrambled cage free egg whites (from whole eggs) with peanut butter and topped with some cinnamon and sea salt. _ In the age of meal delivery services, guess what- some of us still "food prep". It's not just for elite athletes or bodybuilders- preparing healthy food in advance is crucial for anyone who has health or fitness goals. And while food prep can seem intimidating, or overwhelming, like anything, once it's a familiar habit and you establish an efficient system that works for you, it won't seem so daunting. _ Three quick tips: 1- Make healthy food easily accessible and remove "problem" foods. Stock your kitchen and cabinets with sound nutritional choices and you'll be more likely to eat well. You have to be proactive. Rid your house of the things that you don’t want to eat or foods that are cause you to lose self control. Create an environment that stimulates success. 2- Cook in bulk. It takes just as long to grill one chicken breast as it does two. You can load a pan with ten sweet potatoes as easily as you can one. Chop fresh veggies in bulk, and bulk prepare carb sources like rice. And crockpot meals are lifesavers. Fill your grill and your oven, and prepare in bulk then pack everything into containers or bags and refrigerate or freeze. 3-If you’re time-crunched, set aside a few hours on the weekend (or whenever) to prep food in advance for the week. I do the bulk of my food prep right now on Saturday and then again on Thursday. That's what works for me. Find times that work for you and make sure you plan ahead for any nutrition challenges that might pop up. Where might you need some special preparation in advance? By planning ahead and taking the time to actively prepare food and think about the days to come you'll be taking a massive step towards your goals. _ 👇🏻Food prep questions? Post! 👇🏻 _ Alli-Fitness.com #allifitness  #afstraining  _ #cleaneating  #eatclean  #foodisfuel  #foodprep  #fitfood  #healthyfood  #healthyeating  #lowcarb  #musclefood  #eatrealfood  #nutritionist  #nutrition  #diettips  #diet  #eatwell  #eat  #fitfoodie  #bodybuilding  #fitfam  #personaltrainer 
It's always the hardest worker- the goal setter- the goal getter- the rise above- the never settle- the never quit- the can't stop and won't stop person who is always the topic of criticism, gossip, and judgement.  _ Some people simply wont be able to come to terms with your level of discipline, dedication or commitment.  _ And some people are just so dissatisfied with their own life that they have nothing more productive to do then to try to make you feel poorly about your own. _ Know who you are, know what you want, and know that at the end of the day, it really doesn't matter what other people think or say. Don't let your critics get to you. #riseabove  _ Alli-Fitness.com #allifitness  #afstraining  _ #riseandgrind #motivation #thought #truth #realtalk #honesty #inspiration #quoteoftheday #mentalstrength #wisewords #lifelessons #success #goals #gymmotivation #bodybuildingmotivation #fitspiration #cantstopwontstop #bestself #striveforgreatness #positivevibes #positivethinking #mindset #motivationalquotes #inspirationalquotes #fitnessjourney
It's always the hardest worker- the goal setter- the goal getter- the rise above- the never settle- the never quit- the can't stop and won't stop person who is always the topic of criticism, gossip, and judgement. _ Some people simply wont be able to come to terms with your level of discipline, dedication or commitment. _ And some people are just so dissatisfied with their own life that they have nothing more productive to do then to try to make you feel poorly about your own. _ Know who you are, know what you want, and know that at the end of the day, it really doesn't matter what other people think or say. Don't let your critics get to you. #riseabove  _ Alli-Fitness.com #allifitness  #afstraining  _ #riseandgrind  #motivation  #thought  #truth  #realtalk  #honesty  #inspiration  #quoteoftheday  #mentalstrength  #wisewords  #lifelessons  #success  #goals  #gymmotivation  #bodybuildingmotivation  #fitspiration  #cantstopwontstop  #bestself  #striveforgreatness  #positivevibes  #positivethinking  #mindset  #motivationalquotes  #inspirationalquotes  #fitnessjourney 
I frequently get asked about what "dietary camp" I belong to, and the truth is, I firmly believe that as a coach and trainer it's my job to remain as open minded about varying diets and their applications as possible. I consider myself to be pretty neutral and I feel most coaches would do best to remain as nutritionally agnostic as possible, meaning you shouldn't subscribe to any one dietary philosophy. Sure- I know what works for me personally, but just because an approach works for me doesn't mean it's the approach for everyone. There is no "best diet" or "one way" and anyone who claims there is obviously doesn't have any education in human metabolism. All dietary protocols have their pros and cons. What works best for one person won’t work best for another. I always tell my clients that it's not my job to squeeze them into my idea of what their diet should be, or just to give them some variation of the diet that works for me, but rather to help them find the approach to eating that works best for them in the moment- whether it's high carb, low carb, anti inflammatory, a carb cycle, a low residual or elimination diet, vegan, keto or some blending of various methods. I have clients who follow set meal plans, clients who track macros or use flexible dieting applications, and clients who don't weigh and measure at all but use other methods of dietary structure and portion control. I have clients who eat 3x a day and clients who eat 6x a day. I have clients who avoid grains and clients who don't. It all depends. ❤ YOUR best diet will be one that fits your unique physiology, one that you can adhere to consistently, one that helps you reach your goals, and ultimately one that fits with your lifestyle.  _ Alli-Fitness.com #allifitness  #afstraining  _ #selfie #figurepro #fitfam #ifpapro #girlswholift #girlswithmuscle #motivation #personaltrainer #inspiration #fitness #lift #weightliftinggirls #strongwomen #strengthtraining #fitnessfreak #gym #bodybuilding #natty #me #bestself #gymmotivation #workout #shelifts #fitchick #nutritionist #diet #diettips #results
I frequently get asked about what "dietary camp" I belong to, and the truth is, I firmly believe that as a coach and trainer it's my job to remain as open minded about varying diets and their applications as possible. I consider myself to be pretty neutral and I feel most coaches would do best to remain as nutritionally agnostic as possible, meaning you shouldn't subscribe to any one dietary philosophy. Sure- I know what works for me personally, but just because an approach works for me doesn't mean it's the approach for everyone. There is no "best diet" or "one way" and anyone who claims there is obviously doesn't have any education in human metabolism. All dietary protocols have their pros and cons. What works best for one person won’t work best for another. I always tell my clients that it's not my job to squeeze them into my idea of what their diet should be, or just to give them some variation of the diet that works for me, but rather to help them find the approach to eating that works best for them in the moment- whether it's high carb, low carb, anti inflammatory, a carb cycle, a low residual or elimination diet, vegan, keto or some blending of various methods. I have clients who follow set meal plans, clients who track macros or use flexible dieting applications, and clients who don't weigh and measure at all but use other methods of dietary structure and portion control. I have clients who eat 3x a day and clients who eat 6x a day. I have clients who avoid grains and clients who don't. It all depends. ❤ YOUR best diet will be one that fits your unique physiology, one that you can adhere to consistently, one that helps you reach your goals, and ultimately one that fits with your lifestyle. _ Alli-Fitness.com #allifitness  #afstraining  _ #selfie  #figurepro  #fitfam  #ifpapro  #girlswholift  #girlswithmuscle  #motivation  #personaltrainer  #inspiration  #fitness  #lift  #weightliftinggirls  #strongwomen  #strengthtraining  #fitnessfreak  #gym  #bodybuilding  #natty  #me  #bestself  #gymmotivation  #workout  #shelifts  #fitchick  #nutritionist  #diet  #diettips  #results 
One potato two potato three potato kettlebell tater...... TAG A FRIEND!  _ I love using my HIIT or conditioning sessions as an opportunity to try out new movements, particularly if I'm thinking about adding them into a client(s) programming. This is a "Kettlebell Tater" or a "Kettlebell Swing to Catch". It's a combination of a kettlebell swing and a squat- and just like the kettlebell swing it works everything from your core, to your shoulders, your quads, your hamstrings, your glutes, and your back. _ 1- Swing the bell up, flip it, and catch it bell side up. 2- As you catch the bell, bell side up, perform a front squat, keeping your chest up  3- As you stand up out of the front squat, reverse your movement, releasing the bell and catching it by the handles before coming back into another kettlebell swing _ Alli-Fitness.com #allifitness #afstraining _ #exercise #video #gym #shelifts #girlswholift #kettlebell #workout #hiit #conditioning #wod #sweat #fitgirl #fitfam #personaltrainer #trainhard #trainer #riseandgrind #motivation #fitness #athlete #functionaltraining #strongwomen #strongnotskinny #strengthtraining #igfitness #instafit #garagegym #fitgirlsguide
One potato two potato three potato kettlebell tater...... TAG A FRIEND! _ I love using my HIIT or conditioning sessions as an opportunity to try out new movements, particularly if I'm thinking about adding them into a client(s) programming. This is a "Kettlebell Tater" or a "Kettlebell Swing to Catch". It's a combination of a kettlebell swing and a squat- and just like the kettlebell swing it works everything from your core, to your shoulders, your quads, your hamstrings, your glutes, and your back. _ 1- Swing the bell up, flip it, and catch it bell side up. 2- As you catch the bell, bell side up, perform a front squat, keeping your chest up 3- As you stand up out of the front squat, reverse your movement, releasing the bell and catching it by the handles before coming back into another kettlebell swing _ Alli-Fitness.com #allifitness  #afstraining  _ #exercise  #video  #gym  #shelifts  #girlswholift  #kettlebell  #workout  #hiit  #conditioning  #wod  #sweat  #fitgirl  #fitfam  #personaltrainer  #trainhard  #trainer  #riseandgrind  #motivation  #fitness  #athlete  #functionaltraining  #strongwomen  #strongnotskinny  #strengthtraining  #igfitness  #instafit  #garagegym  #fitgirlsguide 
Part of what I love about what I do is the fact that I get the chance to work with men and women who ARENT bodybuilders or athletes, but real people with real lives. Mothers. Fathers. Working professionals. People who need to make a change, or who want to be better, but don't necessarily want to hit single digit bodyfat or step on a competition stage. Everyone has different goals and different priorities. Fitness doesn't have to BE your life in order for you to make it a PART of your life. And two hours a day in the gym and tupperwared food isn't required to live in a healthier, fitter body.  _ Brian is a husband, and a father, full-time business owner, with an aging mother in a nursing home and I couldn't be more proud of these photos. He has worked hard and the results speak for themselves- down 11lbs. Down 5%bf. Down 2 pants sizes. Lowered cholesterol. Lowered blood pressure. Lowered blood glucose. Increased energy. Increased strength. Increased endurance. A real body, and real results. _ Alli-Fitness.com LINK IN BIO #allifitness  #afstraining  _ #fitover50 #fitover40 #transformation #transformationtuesday #riseandgrind #motivation #inspiration #fitfam #bestself #changeyourlife #strengthtraining #striveforgreatness #fitfam #igfitness #menwholift #weightloss #fatloss #nutrition #eatclean #nutritionist #personaltrainer #diet #diettips #discipline #health #gymmotivation #healthychoices #cleaneating #flexibledieting
Part of what I love about what I do is the fact that I get the chance to work with men and women who ARENT bodybuilders or athletes, but real people with real lives. Mothers. Fathers. Working professionals. People who need to make a change, or who want to be better, but don't necessarily want to hit single digit bodyfat or step on a competition stage. Everyone has different goals and different priorities. Fitness doesn't have to BE your life in order for you to make it a PART of your life. And two hours a day in the gym and tupperwared food isn't required to live in a healthier, fitter body. _ Brian is a husband, and a father, full-time business owner, with an aging mother in a nursing home and I couldn't be more proud of these photos. He has worked hard and the results speak for themselves- down 11lbs. Down 5%bf. Down 2 pants sizes. Lowered cholesterol. Lowered blood pressure. Lowered blood glucose. Increased energy. Increased strength. Increased endurance. A real body, and real results. _ Alli-Fitness.com LINK IN BIO #allifitness  #afstraining  _ #fitover50  #fitover40  #transformation  #transformationtuesday  #riseandgrind  #motivation  #inspiration  #fitfam  #bestself  #changeyourlife  #strengthtraining  #striveforgreatness  #fitfam  #igfitness  #menwholift  #weightloss  #fatloss  #nutrition  #eatclean  #nutritionist  #personaltrainer  #diet  #diettips  #discipline  #health  #gymmotivation  #healthychoices  #cleaneating  #flexibledieting 
I was an awkward young girl. So much of my time was spent desperately trying to fit in, to feel I belonged, or to be well liked. I was never pretty or popular. I was a goofy bookworm and an athletic introverted tomboy with braces and all I knew was that I always felt "different". It's taken me years to truly appreciate that often times what makes us different is what allows us to in turn make a difference in the lives of others. Be yourself. It really is that simple. There is no power in your life without confidence. When you stop trying to mimic the lives of others you free your own identity to blossom. _ You may feel you're not what you're supposed to be, or you're somehow "less then" someone else, but the truth is we were all uniquely, creatively and purposefully designed by God. Your strengths, your gifts, even your flaws, and weaknesses- they are all by intent. God was deliberate when He designed you, not accidental.  _ This week I pray you all begin to embrace your differences and own what makes you unique. Be proud of who you are and allow that confidence to light up your life and the lives of those around you. "Make a difference with the things that make you different." 📷 by @2j.photography  _ Alli-Fitness.com #allifitness  #afstraining  _ #mondaymotivation #riseandgrind #motivation #inspiration #girlswholift #godsgirl #faithandfitness #girlswithmuscle #strongwomen #strongnotskinny #barbellbabes #shelifts #figurepro #ifpapro #weightlifting #weightliftinggirls #muscle #gymmotivation #gym #photooftheday #bestself #personaltrainer #athlete #fitfam #fitgirl #fitnessfreak #fitspo #loveyourself
I was an awkward young girl. So much of my time was spent desperately trying to fit in, to feel I belonged, or to be well liked. I was never pretty or popular. I was a goofy bookworm and an athletic introverted tomboy with braces and all I knew was that I always felt "different". It's taken me years to truly appreciate that often times what makes us different is what allows us to in turn make a difference in the lives of others. Be yourself. It really is that simple. There is no power in your life without confidence. When you stop trying to mimic the lives of others you free your own identity to blossom. _ You may feel you're not what you're supposed to be, or you're somehow "less then" someone else, but the truth is we were all uniquely, creatively and purposefully designed by God. Your strengths, your gifts, even your flaws, and weaknesses- they are all by intent. God was deliberate when He designed you, not accidental. _ This week I pray you all begin to embrace your differences and own what makes you unique. Be proud of who you are and allow that confidence to light up your life and the lives of those around you. "Make a difference with the things that make you different." 📷 by @2j.photography _ Alli-Fitness.com #allifitness  #afstraining  _ #mondaymotivation  #riseandgrind  #motivation  #inspiration  #girlswholift  #godsgirl  #faithandfitness  #girlswithmuscle  #strongwomen  #strongnotskinny  #barbellbabes  #shelifts  #figurepro  #ifpapro  #weightlifting  #weightliftinggirls  #muscle  #gymmotivation  #gym  #photooftheday  #bestself  #personaltrainer  #athlete  #fitfam  #fitgirl  #fitnessfreak  #fitspo  #loveyourself 
Romans 12:11 "Never be lazy in showing your devotion. Be on fire with the spirit and serve the Lord." _ Love and be loved by God and you will find the confidence you need to fulfill your purpose. When your heart is filled with Him there's no room for self doubt. Life becomes limitless and your potential, endless. Gods children don't play small. He strengthens those He loves and His strength never fails.  _ Alli-Fitness.com #allifitness  #afstraining  _ #godsgirl #motivation #morningmotivation #riseandgrind #purpose #passion #godfirst #godfidence #quoteoftheday #truth #positivevibes #mindset #mentalstrength #believe #faith #bestself #striveforgreatness #inspiration #inspire #motivate #fitfam #thought #sunday #womanofgod #bibleverse #believeinyourself #wisewords #realtalk
Romans 12:11 "Never be lazy in showing your devotion. Be on fire with the spirit and serve the Lord." _ Love and be loved by God and you will find the confidence you need to fulfill your purpose. When your heart is filled with Him there's no room for self doubt. Life becomes limitless and your potential, endless. Gods children don't play small. He strengthens those He loves and His strength never fails. _ Alli-Fitness.com #allifitness  #afstraining  _ #godsgirl  #motivation  #morningmotivation  #riseandgrind  #purpose  #passion  #godfirst  #godfidence  #quoteoftheday  #truth  #positivevibes  #mindset  #mentalstrength  #believe  #faith  #bestself  #striveforgreatness  #inspiration  #inspire  #motivate  #fitfam  #thought  #sunday  #womanofgod  #bibleverse  #believeinyourself  #wisewords  #realtalk 
Even a poor night of sleep and a rat race of a day couldn't prevent me from having a productive training session this afternoon. I've turned a lot of my attention lately to improving my psychological strength not just my physical. At this point in my life I realize that much of what holds me down or back are my own self perceived limitations, doubt, or fear. And while I do pray through it- I've never expect God to work in my life if I don't take action as well.  _ I've been reading Tim Grover's "Relentless", and in it he says: "Control your thoughts, harness your emotions, and trust who you are. It doesn't matter what kind of day you had or are having, when it's time to work, get to that place, in your mind, where you shut out all the noise, all the negativity, fear and lies and achieve whatever you want, in whatever you do." _ I've always been a firm believer that the body follows the mind. A strong body cant be built on a weak foundation, but when you're strong mentally, you're strong physically. Today was proof of that. 👊🏻 It was a trying day for me, running on horrible sleep and muddling through a #colitis flare- busy with clients and work and food prep for the upcoming week- but still- got in the gym and got it done. Own the day. Don't let it own you. #noexcuses _ Alli-Fitness.com #allifitness  #afstraining  _ #veins #selfie #fitfam #fitgirl #figurepro #igfitness #aesthetics #shredded #natty #bodybuilding #weightliftinggirls #weightlifting #girlswholift #girlswithmuscle #gym #gymmotivation #discipline #bestself #beastmode #personaltrainer #shelifts #trainhard #strongwomen #motivation #garagegym #ifpapro
Even a poor night of sleep and a rat race of a day couldn't prevent me from having a productive training session this afternoon. I've turned a lot of my attention lately to improving my psychological strength not just my physical. At this point in my life I realize that much of what holds me down or back are my own self perceived limitations, doubt, or fear. And while I do pray through it- I've never expect God to work in my life if I don't take action as well. _ I've been reading Tim Grover's "Relentless", and in it he says: "Control your thoughts, harness your emotions, and trust who you are. It doesn't matter what kind of day you had or are having, when it's time to work, get to that place, in your mind, where you shut out all the noise, all the negativity, fear and lies and achieve whatever you want, in whatever you do." _ I've always been a firm believer that the body follows the mind. A strong body cant be built on a weak foundation, but when you're strong mentally, you're strong physically. Today was proof of that. 👊🏻 It was a trying day for me, running on horrible sleep and muddling through a #colitis  flare- busy with clients and work and food prep for the upcoming week- but still- got in the gym and got it done. Own the day. Don't let it own you. #noexcuses  _ Alli-Fitness.com #allifitness  #afstraining  _ #veins  #selfie  #fitfam  #fitgirl  #figurepro  #igfitness  #aesthetics  #shredded  #natty  #bodybuilding  #weightliftinggirls  #weightlifting  #girlswholift  #girlswithmuscle  #gym  #gymmotivation  #discipline  #bestself  #beastmode  #personaltrainer  #shelifts  #trainhard  #strongwomen  #motivation  #garagegym  #ifpapro 
In a world that is so hung up on quick fixes and immediate results, it's always refreshing to me, as a coach, when I find individuals who are still willing to invest in themselves enough to accept and embrace this fact: Change is a process. It takes time. It takes patience. It takes consistency. And most of all it takes hard work. _ Don't ever think that you can't, or that you don't have it within yourself to succeed. Helene didn't get here in a week, or a month, six weeks or even six months. But her positive outlook, her willingness to trust my guidance, and her unwavering self confidence paid off. Transformation IS possible. 👉🏻Swipe for more of Helenes amazing changes! (I would tag her but she doesn't have an IG account...) _ Alli-Fitness.com  #allifitness  #afstraining  _ #transformation #riseandgrind #girlswholift #girlswithmuscle #fit #weightloss #fatloss #bodybuilding #believe #personaltrainer #trainer #diet #workout #exercise #fitness #fitnessmotivation #fitspiration #results #discipline #motivation #gymmotivation #fitnessjourney #bestself #striveforgreatness #fitgirl #fitfam #changeyourlife
In a world that is so hung up on quick fixes and immediate results, it's always refreshing to me, as a coach, when I find individuals who are still willing to invest in themselves enough to accept and embrace this fact: Change is a process. It takes time. It takes patience. It takes consistency. And most of all it takes hard work. _ Don't ever think that you can't, or that you don't have it within yourself to succeed. Helene didn't get here in a week, or a month, six weeks or even six months. But her positive outlook, her willingness to trust my guidance, and her unwavering self confidence paid off. Transformation IS possible. 👉🏻Swipe for more of Helenes amazing changes! (I would tag her but she doesn't have an IG account...) _ Alli-Fitness.com #allifitness  #afstraining  _ #transformation  #riseandgrind  #girlswholift  #girlswithmuscle  #fit  #weightloss  #fatloss  #bodybuilding  #believe  #personaltrainer  #trainer  #diet  #workout  #exercise  #fitness  #fitnessmotivation  #fitspiration  #results  #discipline  #motivation  #gymmotivation  #fitnessjourney  #bestself  #striveforgreatness  #fitgirl  #fitfam  #changeyourlife 
When you're 3/4 Irish 🍀but don't drink and don't eat sodabread or corned beef and cabbage how do you celebrate St Patrick's? By rocking your favorite green tank, and getting down to the Chieftains with some squats. #tgif #irish _ Alli-Fitness.com #allifitness #afstraining  _ #squatspo #shelifts #weightliftinggirls #weightlifting #barbellbabes #girlswholift #figurepro #natty #bodybuilding #strongwomen #strongnotskinny #strengthtraining #video #gym #liftheavy #motivation #beastmode #personaltrainer #bestself #trainhard #garagegym #legday #glutes #quads #stpatricksday #littlebutfierce
When you're 3/4 Irish 🍀but don't drink and don't eat sodabread or corned beef and cabbage how do you celebrate St Patrick's? By rocking your favorite green tank, and getting down to the Chieftains with some squats. #tgif  #irish  _ Alli-Fitness.com #allifitness  #afstraining  _ #squatspo  #shelifts  #weightliftinggirls  #weightlifting  #barbellbabes  #girlswholift  #figurepro  #natty  #bodybuilding  #strongwomen  #strongnotskinny  #strengthtraining  #video  #gym  #liftheavy  #motivation  #beastmode  #personaltrainer  #bestself  #trainhard  #garagegym  #legday  #glutes  #quads  #stpatricksday  #littlebutfierce 
You have to take your recovery as seriously as you do your training and your diet. This has been a well learned lesson for me in the last few years. If you don't focus on recovery after strenuous training you won't experience the strength, power, or endurance adaptations you worked so hard for. Without adequate recovery your musculoskeletal, nervous, and immune systems are compromised. This not only puts you at a greater risk of injury but will also yield diminished strength, performance and body composition returns. This is because your body's hormonal response to the deterioration of these systems is often a state of sympathetic arousal (fight or flight response) which floods the body with high levels of catabolic (muscle wasting) hormones like cortisol, none of which is good for your progress.  _ RECOVERY TIPS: •Recovery doesn't mean "do nothing." I never suggest being totally sedentary. I'm personally a huge fan of active recovery. Just sitting around will slow you down and tighten you up whereas some movement or light exercise can help provide mental and physical relaxation and ease inflammation after hard training days. Some things I like on my rest days are longer runs, walking my dogs, and doing longer @romwod routines or yoga. _ •Think about adding in some foam rolling, stretching, hot tub, sauna, massage, cold plunge, contrast hydrotherapy, etc. I take a long Epsom salt soak on my rest days.  _ •Don't forget to rest the mind too. Remove yourself from your usual mental tasks, or the things you usually wind up focusing on. Get off social media, don't watch training videos, stop stalking who's eating what or doing what and who's progressing or not. Part of mental restoration means breaking away from the noise and chaos and quieting your mind.  _ Alli-Fitness.com #allifitness #afstraining _ #recoverymode #activerecovery #restday #hurtsogood #personaltrainer #bodybuilding #health #stretching #fitness #figurepro #natty #mobility #romwod #swoleandflexy #trainhardrecoverharder #strengthtraining #weightlifting #girlswholift #weightliftinggirls #functionalstrength #fitgirl #wellness #tightmuscles #yogaeverydamnday #fitfam #flexibility #garagegym #saddlepose
You have to take your recovery as seriously as you do your training and your diet. This has been a well learned lesson for me in the last few years. If you don't focus on recovery after strenuous training you won't experience the strength, power, or endurance adaptations you worked so hard for. Without adequate recovery your musculoskeletal, nervous, and immune systems are compromised. This not only puts you at a greater risk of injury but will also yield diminished strength, performance and body composition returns. This is because your body's hormonal response to the deterioration of these systems is often a state of sympathetic arousal (fight or flight response) which floods the body with high levels of catabolic (muscle wasting) hormones like cortisol, none of which is good for your progress. _ RECOVERY TIPS: •Recovery doesn't mean "do nothing." I never suggest being totally sedentary. I'm personally a huge fan of active recovery. Just sitting around will slow you down and tighten you up whereas some movement or light exercise can help provide mental and physical relaxation and ease inflammation after hard training days. Some things I like on my rest days are longer runs, walking my dogs, and doing longer @romwod routines or yoga. _ •Think about adding in some foam rolling, stretching, hot tub, sauna, massage, cold plunge, contrast hydrotherapy, etc. I take a long Epsom salt soak on my rest days. _ •Don't forget to rest the mind too. Remove yourself from your usual mental tasks, or the things you usually wind up focusing on. Get off social media, don't watch training videos, stop stalking who's eating what or doing what and who's progressing or not. Part of mental restoration means breaking away from the noise and chaos and quieting your mind. _ Alli-Fitness.com #allifitness  #afstraining  _ #recoverymode  #activerecovery  #restday  #hurtsogood  #personaltrainer  #bodybuilding  #health  #stretching  #fitness  #figurepro  #natty  #mobility  #romwod  #swoleandflexy  #trainhardrecoverharder  #strengthtraining  #weightlifting  #girlswholift  #weightliftinggirls  #functionalstrength  #fitgirl  #wellness  #tightmuscles  #yogaeverydamnday  #fitfam  #flexibility  #garagegym  #saddlepose 
Isaiah 41:10 "Do not fear. I am with you." In March of last year, while I was mid prep for my pro debut, the IFPA Pro Bowl, I began having really bad digestive issues. Since I have colitis, I went to my gastro and a subsequent colonoscopy revealed an intestinal blockage. The blockage was removed, but what I wasn't prepared for, was that a biopsy would show that the blockage was actually a tumor. To ensure the cancer hadn't spread into my tissues, I had to go back for two more colonoscopies and have samples removed and biopsied. At the time, the waiting was agony, and I was scared, but I kept reminding myself that whatever the outcome, it would be no surprise to God. He's never unplanned or unprepared.  _ By the grace of God it hadn't spread, and I am coming up on my one year anniversary of being cancer free.  _ THOUGHT: I don't think we ever will truly be without fear in our lives. But you do have a choice as to how you let fear affect you. You can either dominate your fears, or be dominated by them. Whatever you're scared of- big or small- refuse to be owned by it. It doesn't matter if it's fear of cancer or fear of a new job or fear of a heavy set in the gym. Don't give the devil that foothold in your life. Be bold and move in faith. Every time you refuse to give in to fear you get closer to success, and the refusal to surrender is what inevitably leads to greatness. _ Alli-Fitness.com #allifitness #afstraining _ #discipline #motivation #inspiration #truth #realtalk #blessed #mentalstrength #mindset #success #goals #positivethinking #quotes #quoteoftheday #thought #bestself #striveforgreatness #faith #believe #nevergiveup #encouragement #truestory #godfidence #faithandfitness #yes #fitspiration #nofear #riseandgrind
Isaiah 41:10 "Do not fear. I am with you." In March of last year, while I was mid prep for my pro debut, the IFPA Pro Bowl, I began having really bad digestive issues. Since I have colitis, I went to my gastro and a subsequent colonoscopy revealed an intestinal blockage. The blockage was removed, but what I wasn't prepared for, was that a biopsy would show that the blockage was actually a tumor. To ensure the cancer hadn't spread into my tissues, I had to go back for two more colonoscopies and have samples removed and biopsied. At the time, the waiting was agony, and I was scared, but I kept reminding myself that whatever the outcome, it would be no surprise to God. He's never unplanned or unprepared. _ By the grace of God it hadn't spread, and I am coming up on my one year anniversary of being cancer free. _ THOUGHT: I don't think we ever will truly be without fear in our lives. But you do have a choice as to how you let fear affect you. You can either dominate your fears, or be dominated by them. Whatever you're scared of- big or small- refuse to be owned by it. It doesn't matter if it's fear of cancer or fear of a new job or fear of a heavy set in the gym. Don't give the devil that foothold in your life. Be bold and move in faith. Every time you refuse to give in to fear you get closer to success, and the refusal to surrender is what inevitably leads to greatness. _ Alli-Fitness.com #allifitness  #afstraining  _ #discipline  #motivation  #inspiration  #truth  #realtalk  #blessed  #mentalstrength  #mindset  #success  #goals  #positivethinking  #quotes  #quoteoftheday  #thought  #bestself  #striveforgreatness  #faith  #believe  #nevergiveup  #encouragement  #truestory  #godfidence  #faithandfitness  #yes  #fitspiration  #nofear  #riseandgrind 
Tuna & rice. A "meathead meal" combo I LOVE and my pre workout from today. Believe it or not- I will get cravings for this... _ TIP: I use wild caught no sodium added canned tuna. Its delicious- no nasty fish taste. I mash it up with some Dijon mustard, lemon juice, and seasoning.  _ While I am not an IIFYM person I DO journal my macros daily- along with water and sodium intake: I use FitBit to log, but I don't use logging my food as a tracking tool, I use it to plan. I lay out all of my food either the night before or the morning of. This helps me get my P/C/F ratios just right and saves me the time of having to figure my macros out as I go. As a nutritionist who writes diet plans daily, and an athlete who's been logging for years, I have most of my food memorized by now, which helps simplify the process as well.  _ I rely a lot on pure, clean, whole food macro sources. This helps keep planning simple since I utilize the same basic staples over and over. Typically if I begin to crave variety I re-evaluate seasonings or prep methods (grilling versus baking, steaming versus roasting and so on) or I try new meal combinations. _ I also input a lot of my own foods, and save them to my custom foods because this helps ensure accuracy for me. It's a bit of an up front investment, but I'm meticulous, and anal (lol) and this helps ensure I'm not relying on bad food data, which is prevalent in many online food databases.  _  Do you log macros? How do you track your food? _ Alli-Fitness.com #allifitness #afstraining _ #fitnessfood #fitfood #eatwell #healthychoices #eatclean #cleaneating #cleaneats #youarewhatyoueat #foodisfuel #musclefood #delicious #nutrition #nutritionist #diet #getinmybelly #healthyeating #healthymeals #meal #eat #health #bodybuilding #macros #flexibledieting #ilovefood #eatinggood #gains #iifym #preworkout
Tuna & rice. A "meathead meal" combo I LOVE and my pre workout from today. Believe it or not- I will get cravings for this... _ TIP: I use wild caught no sodium added canned tuna. Its delicious- no nasty fish taste. I mash it up with some Dijon mustard, lemon juice, and seasoning. _ While I am not an IIFYM person I DO journal my macros daily- along with water and sodium intake: I use FitBit to log, but I don't use logging my food as a tracking tool, I use it to plan. I lay out all of my food either the night before or the morning of. This helps me get my P/C/F ratios just right and saves me the time of having to figure my macros out as I go. As a nutritionist who writes diet plans daily, and an athlete who's been logging for years, I have most of my food memorized by now, which helps simplify the process as well. _ I rely a lot on pure, clean, whole food macro sources. This helps keep planning simple since I utilize the same basic staples over and over. Typically if I begin to crave variety I re-evaluate seasonings or prep methods (grilling versus baking, steaming versus roasting and so on) or I try new meal combinations. _ I also input a lot of my own foods, and save them to my custom foods because this helps ensure accuracy for me. It's a bit of an up front investment, but I'm meticulous, and anal (lol) and this helps ensure I'm not relying on bad food data, which is prevalent in many online food databases. _ Do you log macros? How do you track your food? _ Alli-Fitness.com #allifitness  #afstraining  _ #fitnessfood  #fitfood  #eatwell  #healthychoices  #eatclean  #cleaneating  #cleaneats  #youarewhatyoueat  #foodisfuel  #musclefood  #delicious  #nutrition  #nutritionist  #diet  #getinmybelly  #healthyeating  #healthymeals  #meal  #eat  #health  #bodybuilding  #macros  #flexibledieting  #ilovefood  #eatinggood  #gains  #iifym  #preworkout 
Nearly 15 years of lifting, solid nutrition, zero drugs, and zero shortcuts. Your body never has been, nor ever will be the product of a single decision, but the result of cumulative choices made over the course of days, weeks, months, and even years. Anything is achievable with persistence and patience. You can't rush the journey, so learn to enjoy the ride. _ Alli-Fitness.com #allifitness  #afstraining  _ #riseandgrind #morningmotivation #motivation #selfie #girlswholift #girlswithmuscle #shre#bodybuilding #bodybuildingmotivation #natty #naturalbodybuilding #ifpapro #fitfam #figurepro #gym #shelifts #strongnotskinny #striveforgreatness #bestself #personaltrainer #abs #veins #trainer #discipline #results #muscles  #gains #drugfreeathlete
Nearly 15 years of lifting, solid nutrition, zero drugs, and zero shortcuts. Your body never has been, nor ever will be the product of a single decision, but the result of cumulative choices made over the course of days, weeks, months, and even years. Anything is achievable with persistence and patience. You can't rush the journey, so learn to enjoy the ride. _ Alli-Fitness.com #allifitness  #afstraining  _ #riseandgrind  #morningmotivation  #motivation  #selfie  #girlswholift  #girlswithmuscle  #shre #bodybuilding  #bodybuildingmotivation  #natty  #naturalbodybuilding  #ifpapro  #fitfam  #figurepro  #gym  #shelifts  #strongnotskinny  #striveforgreatness  #bestself  #personaltrainer  #abs  #veins  #trainer  #discipline  #results  #muscles  #gains  #drugfreeathlete 
2 cleans + 1 Jerk shown here, at 80% which is heavy for my skinny self. Not to mention I was wobbling around on jello legs from a bout of brutal split squats yesterday. I am proud of these. Not out of arrogance, but out of knowing I've been putting in the work and I am seeing more connection to the bar because of it.  @lindseystroker  _ THOUGHT: Don't ever be afraid to be uncomfortable. If you are, you're just committing to failure. I swear I spend 3/4 of my life uncomfortable- tired, sore, hungry, scared, doubting..... but I know that success is earned, its not given, and it requires discomfort. Every time you think you can't, you have to do it anyway. Be bold. Finish what you started. When your body is sore, or depleted, or exhausted you have to push even harder and tell yourself "do it now." You have to shut out the fear and stay focused despite the physical stress. _ I can't say I always "love" the lifestyle, but I crave the results so intensely that the discomfort is irrelevant, and all the hard work invested, for me, is worth it. _ Alli-Fitness.com #allifitness  #afstraining  _ #oly #olympicweightlifting #weightlifting #weightliftinggirls #strengthtraining #barbellbabes #girlswholift #liftheavy #gym #trainhard #fitnessfreak #video #figurepro #squats #motivation #natty #bodybuilding #gymmotivation #personaltrainer #beastmode #strongnotskinny #bestself #strongwomen #tuesday #gymmotivation #strength #discipline
2 cleans + 1 Jerk shown here, at 80% which is heavy for my skinny self. Not to mention I was wobbling around on jello legs from a bout of brutal split squats yesterday. I am proud of these. Not out of arrogance, but out of knowing I've been putting in the work and I am seeing more connection to the bar because of it. @lindseystroker _ THOUGHT: Don't ever be afraid to be uncomfortable. If you are, you're just committing to failure. I swear I spend 3/4 of my life uncomfortable- tired, sore, hungry, scared, doubting..... but I know that success is earned, its not given, and it requires discomfort. Every time you think you can't, you have to do it anyway. Be bold. Finish what you started. When your body is sore, or depleted, or exhausted you have to push even harder and tell yourself "do it now." You have to shut out the fear and stay focused despite the physical stress. _ I can't say I always "love" the lifestyle, but I crave the results so intensely that the discomfort is irrelevant, and all the hard work invested, for me, is worth it. _ Alli-Fitness.com #allifitness  #afstraining  _ #oly  #olympicweightlifting  #weightlifting  #weightliftinggirls  #strengthtraining  #barbellbabes  #girlswholift  #liftheavy  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squats  #motivation  #natty  #bodybuilding  #gymmotivation  #personaltrainer  #beastmode  #strongnotskinny  #bestself  #strongwomen  #tuesday  #gymmotivation  #strength  #discipline 
New blog post 👆🏻LINK IN BIO _ 🥞 Sweet Potato Pancakes 🥞 _ Sweet potatoes are one of my go to carb sources. They're naturally sweet but their sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. They're also rich in magnesium and most people, athletes in particular, don't get enough magnesium. Experts estimate over 80% of the US population is magnesium deficient. Magnesium helps promote healthy digestion, eases stress, elevates your mood and is critically involved heart, muscle and nerve function.  _ Sweet potatoes also are a good source of iron which supports a healthy immune system, bolsters your body's resistance to stress, and helps metabolize nutrients from food. They're also rich in the mineral manganese, which helps the body metabolize carbs and fats, and maintain healthy blood sugar levels. Manganese is also crucial in healthy thyroid function. _ Sweet potatoes are also rich in healthy dietary fiber that can help stabilize your appetite, improve your digestion and digestive health and promote satiety.  _ Alli-Fitness.com #allifitness #afstraining _ #sweetpotato #pancakesunday #pancakes #fitfoodporn #fitfood #recipe #healthyfood #healthyeating #nutritionist #nutrition #eatrealfood #eatwell #cleaneating #cleaneats #tagafriend #yum #musclefood #diet #fitfoodie #proteinpancakes #healthychoices #breakfast #foodiegram #foodisfuel #carbs #bodybuilding #gains
New blog post 👆🏻LINK IN BIO _ 🥞 Sweet Potato Pancakes 🥞 _ Sweet potatoes are one of my go to carb sources. They're naturally sweet but their sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. They're also rich in magnesium and most people, athletes in particular, don't get enough magnesium. Experts estimate over 80% of the US population is magnesium deficient. Magnesium helps promote healthy digestion, eases stress, elevates your mood and is critically involved heart, muscle and nerve function. _ Sweet potatoes also are a good source of iron which supports a healthy immune system, bolsters your body's resistance to stress, and helps metabolize nutrients from food. They're also rich in the mineral manganese, which helps the body metabolize carbs and fats, and maintain healthy blood sugar levels. Manganese is also crucial in healthy thyroid function. _ Sweet potatoes are also rich in healthy dietary fiber that can help stabilize your appetite, improve your digestion and digestive health and promote satiety. _ Alli-Fitness.com #allifitness  #afstraining  _ #sweetpotato  #pancakesunday  #pancakes  #fitfoodporn  #fitfood  #recipe  #healthyfood  #healthyeating  #nutritionist  #nutrition  #eatrealfood  #eatwell  #cleaneating  #cleaneats  #tagafriend  #yum  #musclefood  #diet  #fitfoodie  #proteinpancakes  #healthychoices  #breakfast  #foodiegram  #foodisfuel  #carbs  #bodybuilding  #gains 
..... when you didn't just kill your workout..... you murdered it.... then went back and slayed it again. Just in case.... #flexfriday  _ THOUGHT: From the moment you lace up your sneakers, from the second you set foot in the gym, or the minute you put your hands on that barbell, let everything you do be done with purpose and intent. Step with a presence so loud that your goals need no explanation. Work so intensely that you have no time to be sidelined by distractions or held back by your critics. 2nd Timothy- "God didn't give you a spirit of fear, but a spirit of power..." so act in confidence and strength and be committed to your focus. Nothing is ever handed to the timid. Success belongs only to the bold. #tgif _ Alli-Fitness.com #allifitness  #afstraining  _ #biceps #flex #figurepro #shelifts #girlswholift #girlswithmuscle #weightliftinggirls #strongnotskinny #strongwomen #muscle #gym #veins #motivation #fitspo #natty #ifpapro #bodybuilding #beastmode #fitgirl #fitfam #faithandfitness #sheliftsandlovesjesus #pump #selfie #swole
..... when you didn't just kill your workout..... you murdered it.... then went back and slayed it again. Just in case.... #flexfriday  _ THOUGHT: From the moment you lace up your sneakers, from the second you set foot in the gym, or the minute you put your hands on that barbell, let everything you do be done with purpose and intent. Step with a presence so loud that your goals need no explanation. Work so intensely that you have no time to be sidelined by distractions or held back by your critics. 2nd Timothy- "God didn't give you a spirit of fear, but a spirit of power..." so act in confidence and strength and be committed to your focus. Nothing is ever handed to the timid. Success belongs only to the bold. #tgif  _ Alli-Fitness.com #allifitness  #afstraining  _ #biceps  #flex  #figurepro  #shelifts  #girlswholift  #girlswithmuscle  #weightliftinggirls  #strongnotskinny  #strongwomen  #muscle  #gym  #veins  #motivation  #fitspo  #natty  #ifpapro  #bodybuilding  #beastmode  #fitgirl  #fitfam  #faithandfitness  #sheliftsandlovesjesus  #pump  #selfie  #swole 
HITT vs LISS: TAG a FRIEND! _ HIIT may be trendy, but long duration cardio performed at lower intensity has relevance and positive impact for almost anyone regardless of their fitness goals.  _ 1: It's restorative. It helps to alleviate muscle soreness from weight training, helps flush toxins and reduce lactic acid buildup, helps strengthen joints and ligaments and provides scientifically backed mental and physical stress relief by helping to lower cortisol levels and balance hormones. _ 2: A healthy aerobic system lowers resting heart rate and boosts capillary density and oxygen transport. What does all this mean? It means that when you have a strong aerobic capability you improve the efficiency with which the entire body works. Cardio health even impacts how efficiently your body transports and metabolizes nutrients, which has a direct impact on other body composition or strength goals. _ 3: Low intensity work burns fat. Yes, HIIT does too, but mostly through the afterburn effect. Typically the body relies on carbs for fuel when it comes to short bursts of activity, but after about 12 minutes of consistent activity the body shifts from using carbs to using fat. The percentage at which your body uses fat versus carbs for fuel increases as the workout continues.  _ Some cardio points: 1: Lack of time is not an excuse. Even if you only have 10-15 minutes, then do 10-15 minutes. If you don't think that's enough, run hard on an incline for 10-15 minutes, you'll be panting. _ 2: Don't think that walking a lot or being on your feet a lot at work negates the need for cardio. Five thousand steps at work is great, but it doesn't help burn fat or enhance the health of your respiratory/aerobic system.  _ 3: Don't just do HIIT or just do low intensity cardio. For maximum fat burning, health, body composition, restoration, recovery and strength- utilize both.  _ Alli-Fitness.com #allifitness  #afstraining  _ 📷 by @yasmeenphoto  _ #cardio #hiit #conditioning #runnergirl #runner #fitfam #fitgirl #personaltrainer #trainer #workout #exercise #photooftheday #igfitness #fitnessfreak #athlete #motivation #results #fatloss #strongwomen #strongnotskinny #fitlife #health #traininsane
HITT vs LISS: TAG a FRIEND! _ HIIT may be trendy, but long duration cardio performed at lower intensity has relevance and positive impact for almost anyone regardless of their fitness goals. _ 1: It's restorative. It helps to alleviate muscle soreness from weight training, helps flush toxins and reduce lactic acid buildup, helps strengthen joints and ligaments and provides scientifically backed mental and physical stress relief by helping to lower cortisol levels and balance hormones. _ 2: A healthy aerobic system lowers resting heart rate and boosts capillary density and oxygen transport. What does all this mean? It means that when you have a strong aerobic capability you improve the efficiency with which the entire body works. Cardio health even impacts how efficiently your body transports and metabolizes nutrients, which has a direct impact on other body composition or strength goals. _ 3: Low intensity work burns fat. Yes, HIIT does too, but mostly through the afterburn effect. Typically the body relies on carbs for fuel when it comes to short bursts of activity, but after about 12 minutes of consistent activity the body shifts from using carbs to using fat. The percentage at which your body uses fat versus carbs for fuel increases as the workout continues. _ Some cardio points: 1: Lack of time is not an excuse. Even if you only have 10-15 minutes, then do 10-15 minutes. If you don't think that's enough, run hard on an incline for 10-15 minutes, you'll be panting. _ 2: Don't think that walking a lot or being on your feet a lot at work negates the need for cardio. Five thousand steps at work is great, but it doesn't help burn fat or enhance the health of your respiratory/aerobic system. _ 3: Don't just do HIIT or just do low intensity cardio. For maximum fat burning, health, body composition, restoration, recovery and strength- utilize both. _ Alli-Fitness.com #allifitness  #afstraining  _ 📷 by @yasmeenphoto _ #cardio  #hiit  #conditioning  #runnergirl  #runner  #fitfam  #fitgirl  #personaltrainer  #trainer  #workout  #exercise  #photooftheday  #igfitness  #fitnessfreak  #athlete  #motivation  #results  #fatloss  #strongwomen  #strongnotskinny  #fitlife  #health  #traininsane 
I've always been of the opinion that online coaching is still a form of personal training, and therefore, should be just that- PERSONAL.  _ I began doing online training in 2007/2008 when it was still relatively new, and since I've seen it change so much, not all for the best. In fact more often, it seems, remote coaching is less about actually providing the client with a personalized experience and more just about a social media personality trying to generate easy income. Most forms of online coaching don't even involve any real coaching anymore, it's just running some 12 week challenge, moderating a FB group, selling a template, or writing up some downloadable cookie cutter program and dispensing it for chunk change.  _ Online coaching is an amazing tool and there are so many solid coaches out there, but they're often not the most trendy on IG, or the most well followed on social media. Be discerning. A fifty dollar investment will likely yield fifty dollar results. Joining some eight week challenge might sound promising but if you barely know or interact with your hired "coach" how can you hope to genuinely learn, grow, or improve? If there's no accounting for individualization how can you expect to achieve the results you're after? _ It's your money- spend it wisely. Invest it on something or someone who has a chance to work with you one-on-one to stimulate real change; someone who genuinely wants to know who you are, what you're about and how they can help you reach your goals..... _ Alli-Fitness.com #allifitness #afstraining _ 👆🏻Link in Bio👆🏻 _ #tbt #personaltrainer #fitgirl #motivation #girlswholift #girlswithmuscle #trainer #figurepro #weightliftinggirls #strongwomen #strongnotskinny #gym #fitfam #bodybuilding #natty #ifpapro #fitnessfreak #igfitness #strengthtraining #discipline #gymmotivation #fitspiration #femalemotivation #photooftheday #fitnessgirl #results #bestself #igers
I've always been of the opinion that online coaching is still a form of personal training, and therefore, should be just that- PERSONAL. _ I began doing online training in 2007/2008 when it was still relatively new, and since I've seen it change so much, not all for the best. In fact more often, it seems, remote coaching is less about actually providing the client with a personalized experience and more just about a social media personality trying to generate easy income. Most forms of online coaching don't even involve any real coaching anymore, it's just running some 12 week challenge, moderating a FB group, selling a template, or writing up some downloadable cookie cutter program and dispensing it for chunk change. _ Online coaching is an amazing tool and there are so many solid coaches out there, but they're often not the most trendy on IG, or the most well followed on social media. Be discerning. A fifty dollar investment will likely yield fifty dollar results. Joining some eight week challenge might sound promising but if you barely know or interact with your hired "coach" how can you hope to genuinely learn, grow, or improve? If there's no accounting for individualization how can you expect to achieve the results you're after? _ It's your money- spend it wisely. Invest it on something or someone who has a chance to work with you one-on-one to stimulate real change; someone who genuinely wants to know who you are, what you're about and how they can help you reach your goals..... _ Alli-Fitness.com #allifitness  #afstraining  _ 👆🏻Link in Bio👆🏻 _ #tbt  #personaltrainer  #fitgirl  #motivation  #girlswholift  #girlswithmuscle  #trainer  #figurepro  #weightliftinggirls  #strongwomen  #strongnotskinny  #gym  #fitfam  #bodybuilding  #natty  #ifpapro  #fitnessfreak  #igfitness  #strengthtraining  #discipline  #gymmotivation  #fitspiration  #femalemotivation  #photooftheday  #fitnessgirl  #results  #bestself  #igers 
Celebrating International Womens Day in the facility I'm proud to call my own- #afstraining . I'm proud to be a strong woman, to know, love and be loved by strong women, and most of all to coach some of the baddest, most determined and most amazing women I know. Feeling blessed. #allifitness  _ Alli-Fitness.com _ #internationalwomensday #trainer #personaltrainer #selfie #girlswholift #girlswithmuscle #fitfam #fitgirl #figurepro #bestself #strongwomen #strongnotskinny #me #trainhard #gym #fitness #motivation #inspiration #currentmood #igers #weightlifting #weightliftinggirls #blessed #humpday #igfitness #natty #shelifts
Celebrating International Womens Day in the facility I'm proud to call my own- #afstraining  . I'm proud to be a strong woman, to know, love and be loved by strong women, and most of all to coach some of the baddest, most determined and most amazing women I know. Feeling blessed. #allifitness  _ Alli-Fitness.com _ #internationalwomensday  #trainer  #personaltrainer  #selfie  #girlswholift  #girlswithmuscle  #fitfam  #fitgirl  #figurepro  #bestself  #strongwomen  #strongnotskinny  #me  #trainhard  #gym  #fitness  #motivation  #inspiration  #currentmood  #igers  #weightlifting  #weightliftinggirls  #blessed  #humpday  #igfitness  #natty  #shelifts 
Super busy today with #allifitness client check ins and program updates. Taking a mid-day break for some @romwod , and look who decided to join me. ❤ #CodytheGolden #DogsNotKids _ Alli-Fitness.com #allifitness  #afstraining  _ #dogmom #dogsofig #love #meandmydog #selfie #goldenretriever #goldensofinstagram #mybestfriend #bae #cuddles #ilovemydogs #fitgirl #fitchick #myheart #dogs #mykidshavepaws
Transformation never starts on the outside. It starts from within. You have to make up your mind that this time you're worth it. You aren't going to give up. You aren't going to stop. You aren't going to fail. The only option is to succeed. Because you KNOW you deserve it; you know you're worth the sweat, sacrifice and effort. You have to first change your mind, before you can ever change your body. _ #transformationtuesday courtesy of my #allifitness online coaching client  @maryroberticason 👊🏻 _ Swipe to see her amazing changes! _ Alli-Fitness.com 👆🏻 LINK IN BIO  _ #transformation #riseandgrind #girlswholift #girlswithmuscle #fitmom #strongwomen #weightloss #fatloss #bodybuilding #fitover50 #believe #personaltrainer #trainer #diet #workout #exercise #fitness #fitnessmotivation #fitspiration #results #discipline #motivation #inspiration #fitnessjourney #bestself #striveforgreatness #natty
Transformation never starts on the outside. It starts from within. You have to make up your mind that this time you're worth it. You aren't going to give up. You aren't going to stop. You aren't going to fail. The only option is to succeed. Because you KNOW you deserve it; you know you're worth the sweat, sacrifice and effort. You have to first change your mind, before you can ever change your body. _ #transformationtuesday  courtesy of my #allifitness  online coaching client @maryroberticason 👊🏻 _ Swipe to see her amazing changes! _ Alli-Fitness.com 👆🏻 LINK IN BIO _ #transformation  #riseandgrind  #girlswholift  #girlswithmuscle  #fitmom  #strongwomen  #weightloss  #fatloss  #bodybuilding  #fitover50  #believe  #personaltrainer  #trainer  #diet  #workout  #exercise  #fitness  #fitnessmotivation  #fitspiration  #results  #discipline  #motivation  #inspiration  #fitnessjourney  #bestself  #striveforgreatness  #natty 
New day. New week. 👊🏻 Focused, more so then ever, on being my best. That means starving distractions and feeding my focus. It means releasing what was and opening my arms to what God has in store. And it means WORK. Lots of it. Remember: Results don't produce themselves. It takes discipline to create a future of excellence. Make every action that you take- every meal, every workout, every move- count towards your end goal. #riseandgrind #mondaymotivation  _ Alli-Fitness.com #allifitness  #afstraining  @ipepros WATCH US WORK! _ #flex #biceps #shelifts #muscle #gym #girlswholift #girlswithmuscle #bodybuilding #natty #drugfreeathlete #figurepro #fitfam #fitgirl #fitnessfreak #aesthetics #personaltrainer #fitspo #shredded #abs #selfie #cardio #workout #bestself #workhard #faithandfitness #motivationmonday
New day. New week. 👊🏻 Focused, more so then ever, on being my best. That means starving distractions and feeding my focus. It means releasing what was and opening my arms to what God has in store. And it means WORK. Lots of it. Remember: Results don't produce themselves. It takes discipline to create a future of excellence. Make every action that you take- every meal, every workout, every move- count towards your end goal. #riseandgrind  #mondaymotivation  _ Alli-Fitness.com #allifitness  #afstraining  @ipepros WATCH US WORK! _ #flex  #biceps  #shelifts  #muscle  #gym  #girlswholift  #girlswithmuscle  #bodybuilding  #natty  #drugfreeathlete  #figurepro  #fitfam  #fitgirl  #fitnessfreak  #aesthetics  #personaltrainer  #fitspo  #shredded  #abs  #selfie  #cardio  #workout  #bestself  #workhard  #faithandfitness  #motivationmonday 
Even on a Saturday- the grind never stops. I have always believed in the hustle, in the hard work. Nothing should be easily given, it has no value that way. It only has meaning if it's earned- through effort and commitment. #truestory _ Up early today to squeeze my cardio in before preparing to be a guest on Iron Radio with @drmiketnelson ! I'll be sure to share the link when the broadcast is up! _ Alli-Fitness.com #allifitness  #afstraining  _ #riseandgrind #dowork #hustle #grind #morningmotivation #motivation #bodybuilding #success #goaldigger #nevergiveup #bestself #striveforgreatness #mindset #mentalstrength #positivevibes #inspirationalquotes #inspiration #quotes #realtalk #truth #getitgirl #fitfam #fitspo
Even on a Saturday- the grind never stops. I have always believed in the hustle, in the hard work. Nothing should be easily given, it has no value that way. It only has meaning if it's earned- through effort and commitment. #truestory  _ Up early today to squeeze my cardio in before preparing to be a guest on Iron Radio with @drmiketnelson ! I'll be sure to share the link when the broadcast is up! _ Alli-Fitness.com #allifitness  #afstraining  _ #riseandgrind  #dowork  #hustle  #grind  #morningmotivation  #motivation  #bodybuilding  #success  #goaldigger  #nevergiveup  #bestself  #striveforgreatness  #mindset  #mentalstrength  #positivevibes  #inspirationalquotes  #inspiration  #quotes  #realtalk  #truth  #getitgirl  #fitfam  #fitspo 
Got in rowing this evening for 2x16 min with 3 min recovery in between. I did 3305 for the first interval and 3183 for the second. Warmed for 5 min to start. Supplements: @rocksolidnutrition  Outfit: @titikaactive  #fitspiration #girlswholift #girlswhosquat #girlswithmuscle #girlswhodeadlift #swimbikerun #multisport #multisportathlete #multisportwomen #multisportlifestyle #fitigers #fitigwomen #fitigaccount #allifitness #fridaynight #rowingmachine #runnersofig #runningcommunity #weighttraining #weighttrainingcommunity #ldnont
Got in rowing this evening for 2x16 min with 3 min recovery in between. I did 3305 for the first interval and 3183 for the second. Warmed for 5 min to start. Supplements: @rocksolidnutrition Outfit: @titikaactive #fitspiration  #girlswholift  #girlswhosquat  #girlswithmuscle  #girlswhodeadlift  #swimbikerun  #multisport  #multisportathlete  #multisportwomen  #multisportlifestyle  #fitigers  #fitigwomen  #fitigaccount  #allifitness  #fridaynight  #rowingmachine  #runnersofig  #runningcommunity  #weighttraining  #weighttrainingcommunity  #ldnont 
TGIF- for real. Has been a rough week. I am exhausted- and it's largely because I've allowed my self care to lapse lately. I've been slacking in my journaling, in my reading, even in my prayer and as a result, some negativity has crept into my life.  _ This morning I read a Joyce Meyer devotion that hit home: "If something doesn't bring you peace, cast it out." And it really is THAT simple. The body can't flourish if the soul is struggling and you can't be powerful or productive if you are surrounded by chaos. Keep conflict out of your life; out of your thoughts, words, and attitudes; out of your relationships. And above all- make time for yourself- not just "gym" time or "food prep" either ..... but genuine time to be with yourself and to work on your inner strength.  _ The way I manage my life, my job, my relationships, and my training all needs some re-evaluation and re-structure. Self care is never selfish. It's essential. I think especially as women, we tend to get so caught up in being everything to everyone that we forget, sometimes, to simply be ourselves. But I can't be who I need to be, as a coach; as an athlete; as a wife; as a woman; can't fulfill Gods purpose or be prepared for His blessings, if I'm not first taking care of myself. #realtalk _ Alli-Fitness.com #allifitness #afstraining _ #tgif #flexfriday #girlswithmuscle #girlswholift #weightliftinggirls #strongwomen #bodybuilding #veins #figurepro #natty #shredded #ifpapro #selfie #discipline #motivation #gym #personaltrainer #fitfam #fitgirl #fitnessfreak #bestself #faithandfitness #instafit #shredded #strongnotskinny #beastmode #pumped #ironaddict #veins
TGIF- for real. Has been a rough week. I am exhausted- and it's largely because I've allowed my self care to lapse lately. I've been slacking in my journaling, in my reading, even in my prayer and as a result, some negativity has crept into my life. _ This morning I read a Joyce Meyer devotion that hit home: "If something doesn't bring you peace, cast it out." And it really is THAT simple. The body can't flourish if the soul is struggling and you can't be powerful or productive if you are surrounded by chaos. Keep conflict out of your life; out of your thoughts, words, and attitudes; out of your relationships. And above all- make time for yourself- not just "gym" time or "food prep" either ..... but genuine time to be with yourself and to work on your inner strength. _ The way I manage my life, my job, my relationships, and my training all needs some re-evaluation and re-structure. Self care is never selfish. It's essential. I think especially as women, we tend to get so caught up in being everything to everyone that we forget, sometimes, to simply be ourselves. But I can't be who I need to be, as a coach; as an athlete; as a wife; as a woman; can't fulfill Gods purpose or be prepared for His blessings, if I'm not first taking care of myself. #realtalk  _ Alli-Fitness.com #allifitness  #afstraining  _ #tgif  #flexfriday  #girlswithmuscle  #girlswholift  #weightliftinggirls  #strongwomen  #bodybuilding  #veins  #figurepro  #natty  #shredded  #ifpapro  #selfie  #discipline  #motivation  #gym  #personaltrainer  #fitfam  #fitgirl  #fitnessfreak  #bestself  #faithandfitness  #instafit  #shredded  #strongnotskinny  #beastmode  #pumped  #ironaddict  #veins 
I think one of the most common misconceptions is that you need to be in some extreme caloric surplus in order to gain muscle.  _ You definitely shouldn't be in a huge deficit, but you also don't have to be eating well over maintenance either. Just as calories in versus calories out isn't an absolute science when it comes to fat loss, it's also not the be all and end all when it comes to gaining muscle. Your body's metabolism is far more complex then a principle that basic. _ Just as the goal of fat loss should be to sustain as much lean muscle as possible while eliminating adipose tissue, the goal of muscle gain should be to gain as much muscle as possible while minimizing fat accumulation. _ I like to rely on caloric manipulation, carb cycling and nutrient timing hacks to help with this.  _ Meal 2 (un-aesthetic food photo) from today. This is one of my go to food combinations: 1-Egg whites 2-Sweet potato 3-@crazyrichardspb and their peanut powder 4-Cinnamon and sea salt If you've never smothered egg whites and sweet potato in #peanutbutter you do NOT know what you're missing. 👌🏻 _ Alli-Fitness.com #allifitness #afstraining _ #fitnessfood #fitfood #eatwell #eatrealfood #eatclean #cleaneating #cleaneats #youarewhatyoueat #foodisfuel #musclefood #sweetpotato #delicious #nutrition #nutritionist #diet #getinmybelly #healthyeating #meal #eat #bodybuilding #macros #flexibledieting #ilovefood #eatinggood #gains #eattogrow #fitfoodporn
I think one of the most common misconceptions is that you need to be in some extreme caloric surplus in order to gain muscle. _ You definitely shouldn't be in a huge deficit, but you also don't have to be eating well over maintenance either. Just as calories in versus calories out isn't an absolute science when it comes to fat loss, it's also not the be all and end all when it comes to gaining muscle. Your body's metabolism is far more complex then a principle that basic. _ Just as the goal of fat loss should be to sustain as much lean muscle as possible while eliminating adipose tissue, the goal of muscle gain should be to gain as much muscle as possible while minimizing fat accumulation. _ I like to rely on caloric manipulation, carb cycling and nutrient timing hacks to help with this. _ Meal 2 (un-aesthetic food photo) from today. This is one of my go to food combinations: 1-Egg whites 2-Sweet potato 3-@crazyrichardspb and their peanut powder 4-Cinnamon and sea salt If you've never smothered egg whites and sweet potato in #peanutbutter  you do NOT know what you're missing. 👌🏻 _ Alli-Fitness.com #allifitness  #afstraining  _ #fitnessfood  #fitfood  #eatwell  #eatrealfood  #eatclean  #cleaneating  #cleaneats  #youarewhatyoueat  #foodisfuel  #musclefood  #sweetpotato  #delicious  #nutrition  #nutritionist  #diet  #getinmybelly  #healthyeating  #meal  #eat  #bodybuilding  #macros  #flexibledieting  #ilovefood  #eatinggood  #gains  #eattogrow  #fitfoodporn 
When life goes left- go DEADLIFT.  And do heavy doubles.  Because lifting heavy weight JUST FEELS GOOD. _ Today I had someone say to me "I'm sure this comes easily to you- but I'm not you." Newsflash- you're wrong. I'm human, just like anyone else, and figure pro or not, living a life of discipline is never "easy". I hate training sometimes. There are days I don't want to go to the gym. Times I want to stay in bed. I don't love every bite of my food. I sometimes want foods I can't or shouldn't have. I don't always believe in myself, I don't always trust the process, I'm not always positive, and just like anyone else I get frustrated when I don't see the results of my hard work.  _ I'm so tired of the assumption that it gets easier with time. It doesn't. In fact sometimes I swear to God the longer you do this the harder it gets. But the bottom line is this: You either want it bad enough to ride through the tough times and make decisions aligned with your goals, or you don't. Period. Whatever you want in life comes with a price tag. Nothing is free. A healthy marriage, a good job, a new house- whatever it is you're after it will require work and sacrifice. So it's not that this is "easy" for me. It's just that I made the CHOICE. I decided a long time ago that this was what I wanted, and that whatever sacrifice was required of me to be here, I would make it. No questions asked. #truth _ Proverbs 14:23 "in all hard work there is profit" _ Alli-Fitness.com #allifitness  _ #deadlift #legday #beastmode #girlswholift #girlswithmuscle #weightlifting #weightliftinggirls #motivation #discipline #figurepro #natty #barbellbabes #strengthtraining #strongwomen #striveforgreatness #dowork #liftheavy #bestself #personaltrainer #video #gym #shelifts #bodybuilding #powerlifting #nopainnogain #igfitness
When life goes left- go DEADLIFT. And do heavy doubles. Because lifting heavy weight JUST FEELS GOOD. _ Today I had someone say to me "I'm sure this comes easily to you- but I'm not you." Newsflash- you're wrong. I'm human, just like anyone else, and figure pro or not, living a life of discipline is never "easy". I hate training sometimes. There are days I don't want to go to the gym. Times I want to stay in bed. I don't love every bite of my food. I sometimes want foods I can't or shouldn't have. I don't always believe in myself, I don't always trust the process, I'm not always positive, and just like anyone else I get frustrated when I don't see the results of my hard work. _ I'm so tired of the assumption that it gets easier with time. It doesn't. In fact sometimes I swear to God the longer you do this the harder it gets. But the bottom line is this: You either want it bad enough to ride through the tough times and make decisions aligned with your goals, or you don't. Period. Whatever you want in life comes with a price tag. Nothing is free. A healthy marriage, a good job, a new house- whatever it is you're after it will require work and sacrifice. So it's not that this is "easy" for me. It's just that I made the CHOICE. I decided a long time ago that this was what I wanted, and that whatever sacrifice was required of me to be here, I would make it. No questions asked. #truth  _ Proverbs 14:23 "in all hard work there is profit" _ Alli-Fitness.com #allifitness  _ #deadlift  #legday  #beastmode  #girlswholift  #girlswithmuscle  #weightlifting  #weightliftinggirls  #motivation  #discipline  #figurepro  #natty  #barbellbabes  #strengthtraining  #strongwomen  #striveforgreatness  #dowork  #liftheavy  #bestself  #personaltrainer  #video  #gym  #shelifts  #bodybuilding  #powerlifting  #nopainnogain  #igfitness 
Enjoying a @starbucks4955 after running today! I did a 10 min warm-up at 6-6.5 mph, then: -6 min hard (4 min @ 6.5 mph and 2 min @ 7 mph) -rest 1 min -3 min hard (1 min @6.8 mph then 2 min @7.0 mph) -1:30 @ 9 mph -rest for about 4 min then repeat -6 min hard (3 min @ 6.5 mph, 1 min @ 7.0 mph, 2 min @ 7.2 mph) -rest 1 min -3 min hard (6.8 mph for 1 min, 7.0 for 1 min, 7.2 for 1 min) -1:30 @ 9 mph  My supplements: @rocksolidnutrition  My shoes: @sauconycanada  My outfit: @adidaswomen  My trainer: @allisonmoyer  #fitspiration #girlswholift #girlswithmuscle #girlswhosquat #girlswhodeadlift #girlswhoswimbikerun #multisportwomen #multisport #multisportlifestyle #multisportathlete #multisportathlete #enduranceathlete #enduranceracing #triathlete #triathletewomen #triathleteinstagram #trigirlsofig #iamrocksolid #fitgirlsofig #fitgirlsinspire #fitgirlswhotri #ldnont #ldnontathletes #runnersofig #runnersinstagram #runnersofig #allifitness
Enjoying a @starbucks4955 after running today! I did a 10 min warm-up at 6-6.5 mph, then: -6 min hard (4 min @ 6.5 mph and 2 min @ 7 mph) -rest 1 min -3 min hard (1 min @6.8 mph then 2 min @7.0 mph) -1:30 @ 9 mph -rest for about 4 min then repeat -6 min hard (3 min @ 6.5 mph, 1 min @ 7.0 mph, 2 min @ 7.2 mph) -rest 1 min -3 min hard (6.8 mph for 1 min, 7.0 for 1 min, 7.2 for 1 min) -1:30 @ 9 mph My supplements: @rocksolidnutrition My shoes: @sauconycanada My outfit: @adidaswomen My trainer: @allisonmoyer #fitspiration  #girlswholift  #girlswithmuscle  #girlswhosquat  #girlswhodeadlift  #girlswhoswimbikerun  #multisportwomen  #multisport  #multisportlifestyle  #multisportathlete  #multisportathlete  #enduranceathlete  #enduranceracing  #triathlete  #triathletewomen  #triathleteinstagram  #trigirlsofig  #iamrocksolid  #fitgirlsofig  #fitgirlsinspire  #fitgirlswhotri  #ldnont  #ldnontathletes  #runnersofig  #runnersinstagram  #runnersofig  #allifitness 
I'm not popular because I post booty shots, or scantily clad photos. I'm not some well known personality or a trainer made famous because I had the opportunity to yell at overweight people on national television. I don't have my own apparel line, or a launch of DVDS, or my own iPhone app or a best selling book. I don't have employees or a group of trainers working for me, or an assistant, or a video production and web design team. There's just ME. I was raised on the "do it yourself" mentality- and that translates into who I am as a coach and an athlete. I genuinely love what I do. I am grateful for my platform; I make every effort to share , to educate, to inspire and to encourage because I believe it's an honor to have the audience I do, even if small.  I may not be the sexiest or the trendiest, but I'd rather be authentic, legitimate, and genuine. I actually eat the food I post. I train the movements I demo. I live the life I preach. I believe that authenticity inspires, more so then the illusion of perfection. - Take pride in who you are and the things that make you unique. You don't need anything more to impact others then the simple courage to share yourself and your story. #truth  _ 📷 by @ludwigaraujo 💋💅🏻 by @ingriddiamante_  _ Alli-Fitness.com #allifitness  _ #fitnessmodel #fitgirl #fitfam #personaltrainer #bestself #fitspiration #motivation #figurepro #natty #photooftheday #strongnotskinny #girlswholift #girlswithmuscle #shelifts #trainer #ifpapro #fitnessgirl #aesthetics #bodybuilding #igfitness #instagood #model #muscle #gym #fitchick #striveforgreatness #fitbody #strongwomen
I'm not popular because I post booty shots, or scantily clad photos. I'm not some well known personality or a trainer made famous because I had the opportunity to yell at overweight people on national television. I don't have my own apparel line, or a launch of DVDS, or my own iPhone app or a best selling book. I don't have employees or a group of trainers working for me, or an assistant, or a video production and web design team. There's just ME. I was raised on the "do it yourself" mentality- and that translates into who I am as a coach and an athlete. I genuinely love what I do. I am grateful for my platform; I make every effort to share , to educate, to inspire and to encourage because I believe it's an honor to have the audience I do, even if small. I may not be the sexiest or the trendiest, but I'd rather be authentic, legitimate, and genuine. I actually eat the food I post. I train the movements I demo. I live the life I preach. I believe that authenticity inspires, more so then the illusion of perfection. - Take pride in who you are and the things that make you unique. You don't need anything more to impact others then the simple courage to share yourself and your story. #truth  _ 📷 by @ludwigaraujo 💋💅🏻 by @ingriddiamante_ _ Alli-Fitness.com #allifitness  _ #fitnessmodel  #fitgirl  #fitfam  #personaltrainer  #bestself  #fitspiration  #motivation  #figurepro  #natty  #photooftheday  #strongnotskinny  #girlswholift  #girlswithmuscle  #shelifts  #trainer  #ifpapro  #fitnessgirl  #aesthetics  #bodybuilding  #igfitness  #instagood  #model  #muscle  #gym  #fitchick  #striveforgreatness  #fitbody  #strongwomen 
Thank you to @rumbleroller for sending me a free GATOR, their latest roller and the only roller optimized for cross frictional massage! It has smaller diameter to intensify compression and the teeth are specifically formed to grip the skin for effective cross frictional massage. Super excited to try this out! _ FOLLOW: @rumbleroller _ Alli-Fitness.com #allifitness _ #rumbleroller #recoverymode #foamroller #hurtsogood #personaltrainer #bodybuilding #health #figurepro #fitness #figurepro #natty #mobility #myofascialrelease #athlete #thestruggleisreal #sore #trainhardrecoverharder #strengthtraining #weightlifting #girlswholift #weightliftinggirls #functionalstrength #fitgirl #wellness #tightmuscles #injuryprevention #fitfam #igfitness #flex
Thank you to @rumbleroller for sending me a free GATOR, their latest roller and the only roller optimized for cross frictional massage! It has smaller diameter to intensify compression and the teeth are specifically formed to grip the skin for effective cross frictional massage. Super excited to try this out! _ FOLLOW: @rumbleroller _ Alli-Fitness.com #allifitness  _ #rumbleroller  #recoverymode  #foamroller  #hurtsogood  #personaltrainer  #bodybuilding  #health  #figurepro  #fitness  #figurepro  #natty  #mobility  #myofascialrelease  #athlete  #thestruggleisreal  #sore  #trainhardrecoverharder  #strengthtraining  #weightlifting  #girlswholift  #weightliftinggirls  #functionalstrength  #fitgirl  #wellness  #tightmuscles  #injuryprevention  #fitfam  #igfitness  #flex 
#Repost @allisonmoyer ・・・ THOUGHT: We only ever limit ourselves in our mind- because instead of manifesting thoughts of faith and confidence we manifest thoughts of fear and self doubt. Don't limit yourself. Everything you want is waiting for you to make the decision to just go get it. Believe you're unstoppable. Because if you choose to be- you are. ❤ #mondaymotivation  _ Alli-Fitness.com #allifitness  _ #unstoppable #carpediem #riseandgrind #truth #realtalk #slay #killit #motivation #inspiration #inspirationalquotes #discipline #personaltrainer #bestself #striveforgreatness #morningmotivation #mentalstrength #mindset #positivevibes #positivity #successquotes #goals #cantstopwontstop #nevergiveup #believe #godsgirl #faith
#Repost  @allisonmoyer ・・・ THOUGHT: We only ever limit ourselves in our mind- because instead of manifesting thoughts of faith and confidence we manifest thoughts of fear and self doubt. Don't limit yourself. Everything you want is waiting for you to make the decision to just go get it. Believe you're unstoppable. Because if you choose to be- you are. ❤ #mondaymotivation  _ Alli-Fitness.com #allifitness  _ #unstoppable  #carpediem  #riseandgrind  #truth  #realtalk  #slay  #killit  #motivation  #inspiration  #inspirationalquotes  #discipline  #personaltrainer  #bestself  #striveforgreatness  #morningmotivation  #mentalstrength  #mindset  #positivevibes  #positivity  #successquotes  #goals  #cantstopwontstop  #nevergiveup  #believe  #godsgirl  #faith 
I ran a Spartan once, back before they became the trend, and to be honest, I wasn't that thrilled. Now when I do chose to enter races I seek out small, not well publicized backwood trail runs, rather then over populated mud races or obstacles courses. I enjoy being quiet in nature, and taking my run through obscure woods and mountains, like I just did this morning for a 7 mile chilly trail run in Delta PA. I finished 2nd place finish in my age group; 1st place female finish in my age group, and 3rd place overall female. But what I was most happy with was my time. This was my fastest 7 mile time to date! My mile splits ranged from 8:30-9:12 despite the twenty degree temps and the 18-20mph winds. Home for some @romwod , a recovery walk with my dogs and food prep. Happy Sunday! _ Alli-Fitness.com #allifitness  _ #sundayrun #runnergirl #trailrunning #raceday #running #pushyourself #bestself #fitfam #fitgirl #fitnessfreak #selfie #morningrun #athlete #hybridathlete #rungirlrun #trailrun #mountainrunning #underarmour #instarunners #figurepro #fitlife #runnershigh #girlswhorun #striveforgreatness #motivation #personaltrainer #challengeyourself
I ran a Spartan once, back before they became the trend, and to be honest, I wasn't that thrilled. Now when I do chose to enter races I seek out small, not well publicized backwood trail runs, rather then over populated mud races or obstacles courses. I enjoy being quiet in nature, and taking my run through obscure woods and mountains, like I just did this morning for a 7 mile chilly trail run in Delta PA. I finished 2nd place finish in my age group; 1st place female finish in my age group, and 3rd place overall female. But what I was most happy with was my time. This was my fastest 7 mile time to date! My mile splits ranged from 8:30-9:12 despite the twenty degree temps and the 18-20mph winds. Home for some @romwod , a recovery walk with my dogs and food prep. Happy Sunday! _ Alli-Fitness.com #allifitness  _ #sundayrun  #runnergirl  #trailrunning  #raceday  #running  #pushyourself  #bestself  #fitfam  #fitgirl  #fitnessfreak  #selfie  #morningrun  #athlete  #hybridathlete  #rungirlrun  #trailrun  #mountainrunning  #underarmour  #instarunners  #figurepro  #fitlife  #runnershigh  #girlswhorun  #striveforgreatness  #motivation  #personaltrainer  #challengeyourself 
I will never be the biggest or most muscular woman on stage when I compete. My body is lean, always has been, and I always balance out leaner then most, even when not in prep. _ I will never be the strongest woman in the gym. I'm tall, long, slender and small jointed. I'm not "well built" for weightlifting/powerlifting.  _ But loving yourself means accepting that certain things about your body simply ARE. And this has been a focus of mine lately- to make peace with myself and my individuality. I don't have hourglass curves. I don't have thick muscles. I have to fight hard for every iota of shape my physique possesses. I have Ulcerative Colitis, numerous food intolerances and depending upon the time of day can look either shredded or pregnant. I have survived colon cancer and have to get routine colonoscopies to screen for recurrence. I also have a lop sided pelvis and a right shoulder impingement. But this is my body. This is the house God gave me. He determined me to be just as I am.  _ We can all fall into the trap of being hyper critical, of nitpicking our flaws and dwelling on everything we think we should be, but the truth is your efforts are better spent pursuing self acceptance. Self acceptance doesn't mean settling, it means embracing. It means you do the best you can with what you have been given. You may never "love" everything about yourself, but you can learn to accept and celebrate who you are regardless. #loveyourbody  _ Alli-Fitness.com #allifitness  _ Tank top by @built_apparel  _ #selfie #shredded #aesthetics #bodybuilding #figurepro #figurecompetitor #ifpapro #natty #girlswholift #girlswithmuscle #muscles #motivation #bestself #fitgirl #fitnessfreak #abs #veins #personaltrainer #weightliftinggirls #strongwomen #beyourself #colitis #cancersurvivor #godsgirl #shelifts #pump #fitnessgirl #glutes
I will never be the biggest or most muscular woman on stage when I compete. My body is lean, always has been, and I always balance out leaner then most, even when not in prep. _ I will never be the strongest woman in the gym. I'm tall, long, slender and small jointed. I'm not "well built" for weightlifting/powerlifting. _ But loving yourself means accepting that certain things about your body simply ARE. And this has been a focus of mine lately- to make peace with myself and my individuality. I don't have hourglass curves. I don't have thick muscles. I have to fight hard for every iota of shape my physique possesses. I have Ulcerative Colitis, numerous food intolerances and depending upon the time of day can look either shredded or pregnant. I have survived colon cancer and have to get routine colonoscopies to screen for recurrence. I also have a lop sided pelvis and a right shoulder impingement. But this is my body. This is the house God gave me. He determined me to be just as I am. _ We can all fall into the trap of being hyper critical, of nitpicking our flaws and dwelling on everything we think we should be, but the truth is your efforts are better spent pursuing self acceptance. Self acceptance doesn't mean settling, it means embracing. It means you do the best you can with what you have been given. You may never "love" everything about yourself, but you can learn to accept and celebrate who you are regardless. #loveyourbody  _ Alli-Fitness.com #allifitness  _ Tank top by @built_apparel _ #selfie  #shredded  #aesthetics  #bodybuilding  #figurepro  #figurecompetitor  #ifpapro  #natty  #girlswholift  #girlswithmuscle  #muscles  #motivation  #bestself  #fitgirl  #fitnessfreak  #abs  #veins  #personaltrainer  #weightliftinggirls  #strongwomen  #beyourself  #colitis  #cancersurvivor  #godsgirl  #shelifts  #pump  #fitnessgirl  #glutes 
Today I was released from physical therapy. I have a follow up in two weeks and will be doing my rehab/strengthening 2x a week on my own, but I passed all my ROM tests today and am cleared to train overhead again! Although it slowed me down and set me back, in the end this experience really was a blessing; the injury, physical therapy, and my rehab. I learned a great deal about myself as an athlete, about movement efficiency and exercise safety, and I know that because of this, I will be much smarter and stronger moving forward- both in my own programming and in that of my clients. _ God is good, and He works everything for the best. Even when I'm feeling like I'm in a slow slog through hell and I have NO clue why, I really do believe that. God never breaks you down to leave you broken. He will always be there to ensure you come back tenfold- smarter, wiser, and stronger. _ Alli-Fitness.com #allifitness _ #tgif #biceps #flexfriday #girlswithmuscle #girlswholift #weightliftinggirls #strongwomen #bodybuilding #veins #figurepro #natty #shredded #ifpapro #selfie #internationalproelite #motivation #gym #personaltrainer #fitfam #fitgirl #fitnessfreak #bestself #faithandfitness #sheliftsandlovesjesus #instafit #shredded #strongnotskinny #beastmode #pumped #ironaddict
Today I was released from physical therapy. I have a follow up in two weeks and will be doing my rehab/strengthening 2x a week on my own, but I passed all my ROM tests today and am cleared to train overhead again! Although it slowed me down and set me back, in the end this experience really was a blessing; the injury, physical therapy, and my rehab. I learned a great deal about myself as an athlete, about movement efficiency and exercise safety, and I know that because of this, I will be much smarter and stronger moving forward- both in my own programming and in that of my clients. _ God is good, and He works everything for the best. Even when I'm feeling like I'm in a slow slog through hell and I have NO clue why, I really do believe that. God never breaks you down to leave you broken. He will always be there to ensure you come back tenfold- smarter, wiser, and stronger. _ Alli-Fitness.com #allifitness  _ #tgif  #biceps  #flexfriday  #girlswithmuscle  #girlswholift  #weightliftinggirls  #strongwomen  #bodybuilding  #veins  #figurepro  #natty  #shredded  #ifpapro  #selfie  #internationalproelite  #motivation  #gym  #personaltrainer  #fitfam  #fitgirl  #fitnessfreak  #bestself  #faithandfitness  #sheliftsandlovesjesus  #instafit  #shredded  #strongnotskinny  #beastmode  #pumped  #ironaddict 
Today and every day- my feet hit the floor with prayer and a grateful heart. I believe gratitude unleashes the power of potential, and so I make it my goal to live my life as positively as possible. This doesn't mean I don't struggle, but it does mean that DESPITE what I'm going through, I thank God often, keep my mind positive, my heart appreciative, and my soul in peace. #gratitude  _ Alli-Fitness.com #allifitness  _ #thankful #quoteoftheday #positivequotes #positivevibes #godfirst #thankgod #tgif #morningmotivation #riseandgrind #pray #bestself #striveforgreatness #mindset #mentalstrength #attitude #realtalk #truth #thought #godsgirl #faith #grateful #madeformore #lawofattraction #wisewords #mindbodysoul #motivation #inspiration #instaquote
Today and every day- my feet hit the floor with prayer and a grateful heart. I believe gratitude unleashes the power of potential, and so I make it my goal to live my life as positively as possible. This doesn't mean I don't struggle, but it does mean that DESPITE what I'm going through, I thank God often, keep my mind positive, my heart appreciative, and my soul in peace. #gratitude  _ Alli-Fitness.com #allifitness  _ #thankful  #quoteoftheday  #positivequotes  #positivevibes  #godfirst  #thankgod  #tgif  #morningmotivation  #riseandgrind  #pray  #bestself  #striveforgreatness  #mindset  #mentalstrength  #attitude  #realtalk  #truth  #thought  #godsgirl  #faith  #grateful  #madeformore  #lawofattraction  #wisewords  #mindbodysoul  #motivation  #inspiration  #instaquote 
Words can't express the excitement and gratitude I feel right now of being able to officially announce that I am the first athlete to have the honor of representing @tanperfekt for the 2017 competition season! This is not a sponsorship I take lightly. I met Channa and her INCREDIBLE team at IFPA Pro Worlds in 2016 and they blew me away with their talent, professionalism, and most of all their genuine concern for the athletes. I have used nearly every tanning company out there over the years and nothing compares to the quality of Channas product. Representing her and the @tanperfekt team means more to me then I can express! _ Be sure to follow @tanperfekt on IG for info on their products and services and their 2017 competition season schedule! _ #allifitness #ifpa #figurepro #procard #internationalproelite #ifpapro #blessed #figurecompetitor #tanperfekt #competitiontan #bodybuilding #natty #fitgirl #fitchick #selfie #sponsoredathlete #checkitout #nanbf #tanning #tan #bestoftheday #figurecompetitor #ipepro #godisgood #igers #like #happyme
Words can't express the excitement and gratitude I feel right now of being able to officially announce that I am the first athlete to have the honor of representing @tanperfekt for the 2017 competition season! This is not a sponsorship I take lightly. I met Channa and her INCREDIBLE team at IFPA Pro Worlds in 2016 and they blew me away with their talent, professionalism, and most of all their genuine concern for the athletes. I have used nearly every tanning company out there over the years and nothing compares to the quality of Channas product. Representing her and the @tanperfekt team means more to me then I can express! _ Be sure to follow @tanperfekt on IG for info on their products and services and their 2017 competition season schedule! _ #allifitness  #ifpa  #figurepro  #procard  #internationalproelite  #ifpapro  #blessed  #figurecompetitor  #tanperfekt  #competitiontan  #bodybuilding  #natty  #fitgirl  #fitchick  #selfie  #sponsoredathlete  #checkitout  #nanbf  #tanning  #tan  #bestoftheday  #figurecompetitor  #ipepro  #godisgood  #igers  #like  #happyme 
#preworkoutmeal from today: _ •Peppercorn rubbed seared Ahi Tuna •56g cooked spaghetti squash •56g roasted organic carrots •66g cooked white basmati rice (15g carb worth) •1/2 tsp EVOO •Sea salt _ THOUGHT: There’s this misconception that those of us who adhere to some form of clean eating, macro or calorie counting, or other method of dietary structure live life unsatisfied with what we eat- that healthy food is bland, or boring, or repetitive, or tasteless. It's honestly none of the above, at least for me. For the most part I enjoy all of my meals (except while in prep). What's more, I don't dine out, use a meal delivery service or employ some private chef. I rarely ever eat out and I actually love cooking- both my own food and my husbands. _ Don't think that dedication to your goals means having to sacrifice enjoyment of your food, because it doesn't. Even if you're not currently creative in the kitchen that doesn't mean you can't learn to be. Even utilizing simple tweaks like spices, seasonings, and cooking methods can provide enough of a variance to help prevent slip ups. Learning to work more versatility and flavor into your menu is vital to making healthy eating something that is sustainable. I don't ever eat junk (literally, ever) and I seldom suffer dietary boredom. Clean eating doesn't mean boiled chicken and broccoli or plain tilapia and asparagus. It can mean meals as colorful, beautiful, and flavorful as this one.  _ Alli-Fitness.com #allifitness  _ #fitnessfood #fitfood #eatwell #eatrealfood #eatclean #cleaneating #cleaneats #youarewhatyoueat #foodisfuel #musclefood #nomnomnom #delicious #nutrition #nutritionist #diet #getinmybelly #healthyeating #healthymeals #meal #eat #health #bodybuilding #macros #flexibledieting #ilovefood #eatinggood #gains
#preworkoutmeal  from today: _ •Peppercorn rubbed seared Ahi Tuna •56g cooked spaghetti squash •56g roasted organic carrots •66g cooked white basmati rice (15g carb worth) •1/2 tsp EVOO •Sea salt _ THOUGHT: There’s this misconception that those of us who adhere to some form of clean eating, macro or calorie counting, or other method of dietary structure live life unsatisfied with what we eat- that healthy food is bland, or boring, or repetitive, or tasteless. It's honestly none of the above, at least for me. For the most part I enjoy all of my meals (except while in prep). What's more, I don't dine out, use a meal delivery service or employ some private chef. I rarely ever eat out and I actually love cooking- both my own food and my husbands. _ Don't think that dedication to your goals means having to sacrifice enjoyment of your food, because it doesn't. Even if you're not currently creative in the kitchen that doesn't mean you can't learn to be. Even utilizing simple tweaks like spices, seasonings, and cooking methods can provide enough of a variance to help prevent slip ups. Learning to work more versatility and flavor into your menu is vital to making healthy eating something that is sustainable. I don't ever eat junk (literally, ever) and I seldom suffer dietary boredom. Clean eating doesn't mean boiled chicken and broccoli or plain tilapia and asparagus. It can mean meals as colorful, beautiful, and flavorful as this one. _ Alli-Fitness.com #allifitness  _ #fitnessfood  #fitfood  #eatwell  #eatrealfood  #eatclean  #cleaneating  #cleaneats  #youarewhatyoueat  #foodisfuel  #musclefood  #nomnomnom  #delicious  #nutrition  #nutritionist  #diet  #getinmybelly  #healthyeating  #healthymeals  #meal  #eat  #health  #bodybuilding  #macros  #flexibledieting  #ilovefood  #eatinggood  #gains 
There isn't much that some solitude, loud music, and a barbell can't fix. ❤ It was a really rough day, one of those days that you feel like you just can't catch up to it. A day with NO slow down whatsoever. A day so busy and overwhelming that there was nothing big left for me to do this afternoon except ignore my emails, turn up my music, shoulder a barbell and get after some squats. Two warm up sets and a solid 8x2, working up to my last few doubles at 85%-87% of my 1RM.  _ Alli-Fitness.com #allifitness _ #squat #squatbooty #shelifts #girlswholift #girlswithmuscle #weightlifting #weightliftinggirls #strongwomen #liftheavy #barbellbabes #strongnotskinny #bestself #beastmode #striveforgreatness #bodybuilding #figurepro #ifpa #ifpapro #natty #quads #glutes #workout #trainharderthanme #personaltrainer #ipickthingsupandputthemdown #fitgirl #fitfam #gym #muscle
There isn't much that some solitude, loud music, and a barbell can't fix. ❤ It was a really rough day, one of those days that you feel like you just can't catch up to it. A day with NO slow down whatsoever. A day so busy and overwhelming that there was nothing big left for me to do this afternoon except ignore my emails, turn up my music, shoulder a barbell and get after some squats. Two warm up sets and a solid 8x2, working up to my last few doubles at 85%-87% of my 1RM. _ Alli-Fitness.com #allifitness  _ #squat  #squatbooty  #shelifts  #girlswholift  #girlswithmuscle  #weightlifting  #weightliftinggirls  #strongwomen  #liftheavy  #barbellbabes  #strongnotskinny  #bestself  #beastmode  #striveforgreatness  #bodybuilding  #figurepro  #ifpa  #ifpapro  #natty  #quads  #glutes  #workout  #trainharderthanme  #personaltrainer  #ipickthingsupandputthemdown  #fitgirl  #fitfam  #gym  #muscle 
Eagles don't fly with pigeons, lions don't play with lambs, call it what you want, but the fact remains that you can't elevate yourself if the energy that surrounds you is negative.  _ 2nd Corinthians 6:14 "Don't team up with those who are unbelievers. How can righteousness be a partner with wickedness? How can light live with darkness?" _ Keep your focus on your purpose. What is it that you want most? Because the "more you remind yourself of what you truly want, the less you'll be willing to put up with what you don't." (Sophia Moruso) In other words, find your purpose, focus on that purpose, and don't allow anyone, or anything, to stop you. _ Alli-Fitness.com #allifitness _ LAST DAY! LINK IN BIO! Buy 4 weeks of custom nutritional coaching and get two additional weeks free, no code needed! _ #riseandgrind #motivation #inspiration #fitfam #fitgirl #girlswholift #girlswholift #physique #aesthetics #bodybuilding #natty #figurepro #figurecompetitor #muscle #gym #discipline #selfie #godsgirl #goals #fitbody #personaltrainer #bestself #striveforgreatness #monday #faithandfitness #ifpapro #wnbf #instaselfie #instafit
Eagles don't fly with pigeons, lions don't play with lambs, call it what you want, but the fact remains that you can't elevate yourself if the energy that surrounds you is negative. _ 2nd Corinthians 6:14 "Don't team up with those who are unbelievers. How can righteousness be a partner with wickedness? How can light live with darkness?" _ Keep your focus on your purpose. What is it that you want most? Because the "more you remind yourself of what you truly want, the less you'll be willing to put up with what you don't." (Sophia Moruso) In other words, find your purpose, focus on that purpose, and don't allow anyone, or anything, to stop you. _ Alli-Fitness.com #allifitness  _ LAST DAY! LINK IN BIO! Buy 4 weeks of custom nutritional coaching and get two additional weeks free, no code needed! _ #riseandgrind  #motivation  #inspiration  #fitfam  #fitgirl  #girlswholift  #girlswholift  #physique  #aesthetics  #bodybuilding  #natty  #figurepro  #figurecompetitor  #muscle  #gym  #discipline  #selfie  #godsgirl  #goals  #fitbody  #personaltrainer  #bestself  #striveforgreatness  #monday  #faithandfitness  #ifpapro  #wnbf  #instaselfie  #instafit 
My latest VLOG is up! 👆🏻LINK IN BIO! Thank you to everyone who submitted questions. I couldn't get to them all but I really appreciate it! Feel free to email me: Allisonmoyer@live.com with any questions, comments, criticisms or feedback you have! _ Topics discussed: 1- Weightlifting belts, when to use them and why  2- What's the most challenging part about being a coach?  3- What method of sets/reps are best for muscle growth?  4- What are your thoughts on when and how to use intra-workouts?  5- Can you build a booty without gaining weight?  6- What's the difference between white rice and brown and which is healthier?  7- What's your favorite exercise to train? Which one is your worst but you do it anyway because of the benefits?  8- When leaning out for fat loss which macronutrients do you reduce first? _ @lizbitfit @rararararach @kaitl613 @mickeygreeneyes @joshua_kuluris @havasugingergirl_  _ WANT TWO FREE WEEEKS OF NUTRITION COACHING? 👉🏻 Alli-Fitness.com this weekend only, purchase 4 weeks of one-on-one coaching with me and get an additional two weeks free! _ #allifitness #vlog #fitness #figurepro #fitgirl #fitfam #personaltrainer #nutrition #training #bodybuilding #video #motivation #results #gym #workout #igfitness #fitlife #health #girlswholift #fitchick #bestself #checkitout #instalike #instagood #follow #weightlifting #strengthtraining #exercise
My latest VLOG is up! 👆🏻LINK IN BIO! Thank you to everyone who submitted questions. I couldn't get to them all but I really appreciate it! Feel free to email me: Allisonmoyer@live.com with any questions, comments, criticisms or feedback you have! _ Topics discussed: 1- Weightlifting belts, when to use them and why 2- What's the most challenging part about being a coach? 3- What method of sets/reps are best for muscle growth? 4- What are your thoughts on when and how to use intra-workouts? 5- Can you build a booty without gaining weight? 6- What's the difference between white rice and brown and which is healthier? 7- What's your favorite exercise to train? Which one is your worst but you do it anyway because of the benefits? 8- When leaning out for fat loss which macronutrients do you reduce first? _ @lizbitfit @rararararach @kaitl613 @mickeygreeneyes @joshua_kuluris @havasugingergirl_ _ WANT TWO FREE WEEEKS OF NUTRITION COACHING? 👉🏻 Alli-Fitness.com this weekend only, purchase 4 weeks of one-on-one coaching with me and get an additional two weeks free! _ #allifitness  #vlog  #fitness  #figurepro  #fitgirl  #fitfam  #personaltrainer  #nutrition  #training  #bodybuilding  #video  #motivation  #results  #gym  #workout  #igfitness  #fitlife  #health  #girlswholift  #fitchick  #bestself  #checkitout  #instalike  #instagood  #follow  #weightlifting  #strengthtraining  #exercise 
I have been doubted my whole life. Put down. Pushed aside. Dismissed. But I never was willing to let someone else's opinion of my potential dictate what I was capable of. I always stayed in faith- faith in God, and faith in MYSELF. •• Hebrews 10:35 "Do not lose your confidence, for it will bring a great reward." •• _  Confidence carries. It permeates. It spreads. It strengthens your resolve and keeps you firmly rooted in your purpose. When you truly and deeply are secure in who you are and in what you're capable of achieving it really doesn't matter anymore what anyone else thinks about your or your goals. You don't need anyone else to believe in you. You are STRONG enough, equipped by God with all you'll ever need to live the life you want. _ Alli-Fitness.com #allifitness  _ #godsgirl #godfidence #faith #believe #confidence #nevergiveup #quotes #morningmotivation #truth #realtalk #riseandgrind #purpose #positivevibes #positiveenergy #mentalstrength #mindset #success #goals #achieve #encouragement #bestself #mindovermatter #perseverance #motivation #inspiration #inspirationalquotes #motivationalquotes
I have been doubted my whole life. Put down. Pushed aside. Dismissed. But I never was willing to let someone else's opinion of my potential dictate what I was capable of. I always stayed in faith- faith in God, and faith in MYSELF. •• Hebrews 10:35 "Do not lose your confidence, for it will bring a great reward." •• _ Confidence carries. It permeates. It spreads. It strengthens your resolve and keeps you firmly rooted in your purpose. When you truly and deeply are secure in who you are and in what you're capable of achieving it really doesn't matter anymore what anyone else thinks about your or your goals. You don't need anyone else to believe in you. You are STRONG enough, equipped by God with all you'll ever need to live the life you want. _ Alli-Fitness.com #allifitness  _ #godsgirl  #godfidence  #faith  #believe  #confidence  #nevergiveup  #quotes  #morningmotivation  #truth  #realtalk  #riseandgrind  #purpose  #positivevibes  #positiveenergy  #mentalstrength  #mindset  #success  #goals  #achieve  #encouragement  #bestself  #mindovermatter  #perseverance  #motivation  #inspiration  #inspirationalquotes  #motivationalquotes 
Feeling blessed and grateful for a beautiful and productive day.  _ •New clients!! •Successful PT session (my back injury is healing rapidly!) •Recorded my latest VLOG, worked on my next contribution to @trainmag •Today bodyweight and body fat check were spot on! •Moved some heavy weight in my squats •And its 45 degrees and beautifully sunny. ❤ •And it's Friday.  _ Yep. God is good. And I am grateful.  _ Alli-Fitness.com #allifitness  _ #flexfriday #tgif #selfie #girlswholift #girlswithmuscle #godsgirl #faithandfitness #me #igers #fitgirl #fitchick #fitnessfreak #figurepro #personaltrainer #natty #bodybuilding #fitfam #athlete #weightliftinggirls #shelifts  #igfitness #bestself #gym #trainhard #strongissexy #muscle #earnednotgiven #workout #workforit
Feeling blessed and grateful for a beautiful and productive day. _ •New clients!! •Successful PT session (my back injury is healing rapidly!) •Recorded my latest VLOG, worked on my next contribution to @trainmag •Today bodyweight and body fat check were spot on! •Moved some heavy weight in my squats •And its 45 degrees and beautifully sunny. ❤ •And it's Friday. _ Yep. God is good. And I am grateful. _ Alli-Fitness.com #allifitness  _ #flexfriday  #tgif  #selfie  #girlswholift  #girlswithmuscle  #godsgirl  #faithandfitness  #me  #igers  #fitgirl  #fitchick  #fitnessfreak  #figurepro  #personaltrainer  #natty  #bodybuilding  #fitfam  #athlete  #weightliftinggirls  #shelifts  #igfitness  #bestself  #gym  #trainhard  #strongissexy  #muscle  #earnednotgiven  #workout  #workforit 
Don't neglect your greens. ❤TAG A FRIEND! _ I don't consume a lot of vegetables, particularly greens. The volume is challenging for my colitis, and I find my digestion improves greatly when I limit my consumption of green vegetables. That being said, I still deeply believe in the importance of getting your greens. While I do consume micronutrients and minerals from other supplement sources, one way that I get my greens in is by drinking 1/2 a bottle of this gem right here, @lovesuja UBER GREENS, daily. This is, honestly, one of the ONLY bottled greens juices NOT loaded with fruit juice or sugar, yet includes amazing ingredients like celery, chard, lemon, kale, grapefruit, parsley and spinach. _ I drink 1/2 a bottle each morning, mixed with my powdered multi vitamin, away from food to aid in absorption. _ How do you get your greens? Post to comments! _ Alli-Fitness.com #allifitness _ If you like my posts please remember to turn on post notifications! 👆🏻 _ #nutrition #nutritionist #health #healthychoices #greensonthego #eatyourveggies #fitfam #fitfood #healthychoices #colitis #digestion #digestivehealth #foodisfuel #riseandgrind #morning #eatclean #cleaneating #cleaneats #results #itworks #getyourgreens #greens #nutritious #nutrients #healthyliving
Don't neglect your greens. ❤TAG A FRIEND! _ I don't consume a lot of vegetables, particularly greens. The volume is challenging for my colitis, and I find my digestion improves greatly when I limit my consumption of green vegetables. That being said, I still deeply believe in the importance of getting your greens. While I do consume micronutrients and minerals from other supplement sources, one way that I get my greens in is by drinking 1/2 a bottle of this gem right here, @lovesuja UBER GREENS, daily. This is, honestly, one of the ONLY bottled greens juices NOT loaded with fruit juice or sugar, yet includes amazing ingredients like celery, chard, lemon, kale, grapefruit, parsley and spinach. _ I drink 1/2 a bottle each morning, mixed with my powdered multi vitamin, away from food to aid in absorption. _ How do you get your greens? Post to comments! _ Alli-Fitness.com #allifitness  _ If you like my posts please remember to turn on post notifications! 👆🏻 _ #nutrition  #nutritionist  #health  #healthychoices  #greensonthego  #eatyourveggies  #fitfam  #fitfood  #healthychoices  #colitis  #digestion  #digestivehealth  #foodisfuel  #riseandgrind  #morning  #eatclean  #cleaneating  #cleaneats  #results  #itworks  #getyourgreens  #greens  #nutritious  #nutrients  #healthyliving 
How perfect was it to run this 5 mile workout just when @gal_gadot was in @batmanvsuperman movie! It was a slower run as it's my deload week, but I still tried to keep pace at 5.5 mph.  Supplements: @rocksolidnutrition  Outfit: @adidaswomen  Shoes: @sauconycanada  Trainer: @allisonmoyer  #fitspiration #girlswithmuscle #girlswhosquat #girlswhodeadlift #girlswhoswimbikerun #swimbikerun #runnersofig #runnersofinstagram #runningcommunity #sauconyrunners #trisport #trisportwomen #multisport #multisportwomen #multisportathlete #multisportcanada #athletictraining #iamrocksolid #adidas #adidaswomen #ldnont #allifitness
How perfect was it to run this 5 mile workout just when @gal_gadot was in @batmanvsuperman movie! It was a slower run as it's my deload week, but I still tried to keep pace at 5.5 mph. Supplements: @rocksolidnutrition Outfit: @adidaswomen Shoes: @sauconycanada Trainer: @allisonmoyer #fitspiration  #girlswithmuscle  #girlswhosquat  #girlswhodeadlift  #girlswhoswimbikerun  #swimbikerun  #runnersofig  #runnersofinstagram  #runningcommunity  #sauconyrunners  #trisport  #trisportwomen  #multisport  #multisportwomen  #multisportathlete  #multisportcanada  #athletictraining  #iamrocksolid  #adidas  #adidaswomen  #ldnont  #allifitness 
#tbt - LEFT: IFBB North Americans 2012, 800 calories leading into prep. RIGHT: IFPA PRO Worlds 2016, 7% BF, 116 lbs, 1700 calories leading into prep. _ There was a time in my life when, like so many women I viewed my training as punishment. I had fallen into the trap of thinking that if I wasn't exhausted and starving I wasn't working hard enough. I ate less and trained more and if my workout didn't burn a certain amount of calories I felt like a failure. As a coach I see it all too often, the abuse of diet pills, using extreme dieting tactics, or the mentality that you need to be "punished" for bad dietary choices by endless hours of cardio. _ The problem is that chronic undereating can be just as damaging to your body goals, and your  health, as over eating can be. It left me catabolic, depressed, irritable, food obsessed, and hormonally depleted. I couldn't sleep, had malfunctioning adrenals, dry skin, brittle nails, and had a constant fear I'd "get fat" if I over-ate or missed a workout.  _ I'm sharing this because one of the greatest mental breakthroughs in my life in the last few years has been that I finally have learned to embrace training to be strong and eating to fuel that strength. I stopped the chronic caloric deprivation and obsessive cardio. And in doing so, in 2015 I wound up achieving the goal I set for myself back in 2008- the goal of becoming a pro figure athlete. And in November of 2016 I won the honor of being one of the  top 3 pro natural figure physiques in the world.  _ THE TAKEAWAY? The body I wanted wasn't going to be the result of a diet pill, or three hours of cardio a day or some ridiculous starvation diet. And the body you want isn't going to be found in those extremes either. Regardless of your goal, eat to fuel yourself, train to be strong, and let how you look simply become the beautiful byproduct of that strength.  _ @ipepros #watchuswork _ #allifitness #bodybuilding #natty #figurepro #figurecompetitor #fitgirl #girlswholift #girlswithmuscle #strongwomen #strongnotskinny #shelifts #fitnessfreak #fitfam #motivation #results #physique #aesthetics #weightliftinggirls #transformation #fit #girlgains #fitfam #shredded
#tbt  - LEFT: IFBB North Americans 2012, 800 calories leading into prep. RIGHT: IFPA PRO Worlds 2016, 7% BF, 116 lbs, 1700 calories leading into prep. _ There was a time in my life when, like so many women I viewed my training as punishment. I had fallen into the trap of thinking that if I wasn't exhausted and starving I wasn't working hard enough. I ate less and trained more and if my workout didn't burn a certain amount of calories I felt like a failure. As a coach I see it all too often, the abuse of diet pills, using extreme dieting tactics, or the mentality that you need to be "punished" for bad dietary choices by endless hours of cardio. _ The problem is that chronic undereating can be just as damaging to your body goals, and your health, as over eating can be. It left me catabolic, depressed, irritable, food obsessed, and hormonally depleted. I couldn't sleep, had malfunctioning adrenals, dry skin, brittle nails, and had a constant fear I'd "get fat" if I over-ate or missed a workout. _ I'm sharing this because one of the greatest mental breakthroughs in my life in the last few years has been that I finally have learned to embrace training to be strong and eating to fuel that strength. I stopped the chronic caloric deprivation and obsessive cardio. And in doing so, in 2015 I wound up achieving the goal I set for myself back in 2008- the goal of becoming a pro figure athlete. And in November of 2016 I won the honor of being one of the top 3 pro natural figure physiques in the world. _ THE TAKEAWAY? The body I wanted wasn't going to be the result of a diet pill, or three hours of cardio a day or some ridiculous starvation diet. And the body you want isn't going to be found in those extremes either. Regardless of your goal, eat to fuel yourself, train to be strong, and let how you look simply become the beautiful byproduct of that strength. _ @ipepros #watchuswork  _ #allifitness  #bodybuilding  #natty  #figurepro  #figurecompetitor  #fitgirl  #girlswholift  #girlswithmuscle  #strongwomen  #strongnotskinny  #shelifts  #fitnessfreak  #fitfam  #motivation  #results  #physique  #aesthetics  #weightliftinggirls  #transformation  #fit  #girlgains  #fitfam  #shredded 
#Repost @allisonmoyer ・・・ THOUGHT: It's okay to be inspired by the physiques of others. But you should never allow yourself to aspire to "be them". Someone else's physique might inspire you to achieve your own, but never forget that your best body will be unlike anyone else's- it will be uniquely your own.  _ I deeply believe that the only person I need to improve upon is myself. I never set my sights on what other people are doing, I manifest my own lane. ❤I direct my full focus and energy into the establishment and pursuit of my own goals- no one else's. Remember that every second you spend worrying about what someone else is doing is a second wasted on your own progress. #truth  _ Alli-Fitness.com #allifitness  _ #mentalstrength #mindset #doyourownthing #bestself #progress #bodybuildingmotivation #gymmotivation #motivation #goals #success #believe #godsgirl #faith #inspiration #riseandgrind #quotes #positivevibes #realtalk #honesty #mevsme #striveforgreatness #cantstopwontstop #figurepro #personaltrainer #madeformore #fitspiration
#Repost  @allisonmoyer ・・・ THOUGHT: It's okay to be inspired by the physiques of others. But you should never allow yourself to aspire to "be them". Someone else's physique might inspire you to achieve your own, but never forget that your best body will be unlike anyone else's- it will be uniquely your own. _ I deeply believe that the only person I need to improve upon is myself. I never set my sights on what other people are doing, I manifest my own lane. ❤I direct my full focus and energy into the establishment and pursuit of my own goals- no one else's. Remember that every second you spend worrying about what someone else is doing is a second wasted on your own progress. #truth  _ Alli-Fitness.com #allifitness  _ #mentalstrength  #mindset  #doyourownthing  #bestself  #progress  #bodybuildingmotivation  #gymmotivation  #motivation  #goals  #success  #believe  #godsgirl  #faith  #inspiration  #riseandgrind  #quotes  #positivevibes  #realtalk  #honesty  #mevsme  #striveforgreatness  #cantstopwontstop  #figurepro  #personaltrainer  #madeformore  #fitspiration 
Post workout noms : A blend of cream of rice, gluten free instant oats, @dymatize Iso-100 in Fudge Brownie and some @enjoylifefoods mini chocolate chips (exactly 1tsp) and 1TBSP gluten free cocoa krispy rice cereal (Moms Best brand) _ Random fact- I eat the saaaame foods over and over, and this is my go-to after training. I got hooked on cream of rice ever since @mountaindog1 introduced me to it circa 2012. _ Not so random fact- Nutrient timing is by no means priority when it comes to body composition. Other factors play a much larger role such as overall caloric intake and macro nutrient totals... BUT if sound nutritional principles are already in play it can help give you an edge. Consuming more carbs in you peri workout window (pre and post training) and minimizing carb consumption at other times of the day is one of the simplest ways to fuel strength and performance and still allow for a lean body composition. _ Alli-Fitness.com #allifitness  _ #fitfood #personaltrainer #yum #carbs #getinmybelly #foodisfuel #figurepro #musclefood #gains #macros #flexibledieting #nomnom #eatclean #cleaneating #protein #bodybuilding #natty #delicious #postworkoutmeal #eatfit #nutrition #nutritioniskey #diettips #gaintrain #chocolatelover #dymatize #fitfoodie #meal #highcarb
Post workout noms : A blend of cream of rice, gluten free instant oats, @dymatize Iso-100 in Fudge Brownie and some @enjoylifefoods mini chocolate chips (exactly 1tsp) and 1TBSP gluten free cocoa krispy rice cereal (Moms Best brand) _ Random fact- I eat the saaaame foods over and over, and this is my go-to after training. I got hooked on cream of rice ever since @mountaindog1 introduced me to it circa 2012. _ Not so random fact- Nutrient timing is by no means priority when it comes to body composition. Other factors play a much larger role such as overall caloric intake and macro nutrient totals... BUT if sound nutritional principles are already in play it can help give you an edge. Consuming more carbs in you peri workout window (pre and post training) and minimizing carb consumption at other times of the day is one of the simplest ways to fuel strength and performance and still allow for a lean body composition. _ Alli-Fitness.com #allifitness  _ #fitfood  #personaltrainer  #yum  #carbs  #getinmybelly  #foodisfuel  #figurepro  #musclefood  #gains  #macros  #flexibledieting  #nomnom  #eatclean  #cleaneating  #protein  #bodybuilding  #natty  #delicious  #postworkoutmeal  #eatfit  #nutrition  #nutritioniskey  #diettips  #gaintrain  #chocolatelover  #dymatize  #fitfoodie  #meal  #highcarb 
Opened up my morning this Wednesday with a great HIIT workout. Now taking a moment to breathe deep and enjoy some crisp morning air and my hot @yogitea green tea before a very busy day working with my online coaching  #allifitness clients. _ I'm very grateful to finally be feeling like I'm gaining some momentum. Since the start of 2017, it's been rough. Battling being sick coupled with my back injury has really made me feel like I was falling behind on my personal goals. But whenever I'm struggling I constantly remind myself that whatever my opposition, it's making me stronger. I have bad days, days of self doubt, just like anyone else, but I also have unwavering faith that God is making me better by my difficulty. And no matter what I'm dealing with, it's never been an option to walk away, to quit, or to abandon my goals. I have been through a lot in my life, but despite every setback, injury, illness, or failure, I have always come back better, smarter, and stronger. Struggles can make you or break you, it's all in how you rise to the fight. I have never ever regretted any of my hardships, because they have all made me who I am..... #godsplan  _ ➡️ HEADS UP!!! I am going to be putting my next VLOG together this week- it's an open Q&A so last call for any fitness or health related questions!!! Post to comments! _ #allifitness #morningmotivation #wisewordswednesday #ťhoughtoftheday #selfie #igers #fitgirl #wonderwoman #me #lifelessons #truth #realtalk #honesty #godsgirl #girlswholift #barbellbabes #strongwomen #fitfam #womanofgod #blessed #bestself #figurepro #fitchick #personaltrainer #positivevibes #positiveenergy
Opened up my morning this Wednesday with a great HIIT workout. Now taking a moment to breathe deep and enjoy some crisp morning air and my hot @yogitea green tea before a very busy day working with my online coaching #allifitness  clients. _ I'm very grateful to finally be feeling like I'm gaining some momentum. Since the start of 2017, it's been rough. Battling being sick coupled with my back injury has really made me feel like I was falling behind on my personal goals. But whenever I'm struggling I constantly remind myself that whatever my opposition, it's making me stronger. I have bad days, days of self doubt, just like anyone else, but I also have unwavering faith that God is making me better by my difficulty. And no matter what I'm dealing with, it's never been an option to walk away, to quit, or to abandon my goals. I have been through a lot in my life, but despite every setback, injury, illness, or failure, I have always come back better, smarter, and stronger. Struggles can make you or break you, it's all in how you rise to the fight. I have never ever regretted any of my hardships, because they have all made me who I am..... #godsplan  _ ➡️ HEADS UP!!! I am going to be putting my next VLOG together this week- it's an open Q&A so last call for any fitness or health related questions!!! Post to comments! _ #allifitness  #morningmotivation  #wisewordswednesday  #ťhoughtoftheday  #selfie  #igers  #fitgirl  #wonderwoman  #me  #lifelessons  #truth  #realtalk  #honesty  #godsgirl  #girlswholift  #barbellbabes  #strongwomen  #fitfam  #womanofgod  #blessed  #bestself  #figurepro  #fitchick  #personaltrainer  #positivevibes  #positiveenergy 
This was my last hard workout for the week. I'm starting a deload week with my trainer @allisonmoyer starting Monday. This workout started with a 1/2 mile warmup at 6mph.  This workout was tough, but with @rocksolidnutrition pre-pump in massive mango, @rocksolidnutrition pump in fruit punch and @purevitalabs pure glutamine, my 2x2 mile intervals were fast and fun! And the great tasting flavours kept me going during my rest break.  I kept the pace for the first 2 mile interval at 6.7 mph (with no incline on the treadie) making it a 9 min mile. Then breaked for 10 min then went back at it again for another 2 miles. This time pacing at 7 mph with a short sprint at the end at 7.2 mph (making it 8.5 min mile). Incline was at 0% the whole time.  #fitspiration #girlswholift #girlswithmuscle #girlswithmuscles #girlswhosquat #girlswhodeadlift #girlswhoswimbikerun #swimbikerun #runningworkouts #runnerscommunity #runnersofinstagram #multisportathlete #multisportcanada #multisportwomen #athlete #athletictraining #multisportlifestyle #ldnont #iamrocksolid #titika #allifitness  @sauconycanada @saucony @titikaactive @rocksolidnutrition @allisonmoyer
This was my last hard workout for the week. I'm starting a deload week with my trainer @allisonmoyer starting Monday. This workout started with a 1/2 mile warmup at 6mph. This workout was tough, but with @rocksolidnutrition pre-pump in massive mango, @rocksolidnutrition pump in fruit punch and @purevitalabs pure glutamine, my 2x2 mile intervals were fast and fun! And the great tasting flavours kept me going during my rest break. I kept the pace for the first 2 mile interval at 6.7 mph (with no incline on the treadie) making it a 9 min mile. Then breaked for 10 min then went back at it again for another 2 miles. This time pacing at 7 mph with a short sprint at the end at 7.2 mph (making it 8.5 min mile). Incline was at 0% the whole time. #fitspiration  #girlswholift  #girlswithmuscle  #girlswithmuscles  #girlswhosquat  #girlswhodeadlift  #girlswhoswimbikerun  #swimbikerun  #runningworkouts  #runnerscommunity  #runnersofinstagram  #multisportathlete  #multisportcanada  #multisportwomen  #athlete  #athletictraining  #multisportlifestyle  #ldnont  #iamrocksolid  #titika  #allifitness  @sauconycanada @saucony @titikaactive @rocksolidnutrition @allisonmoyer
Posing today- because even when I am not in prep, I strive to pose a few times a month. _ I am constantly being asked "are you competing soon?" because I do tend to stay pretty lean whether I'm prepping or not.  _ I think it's incredibly important to understand that how lean someone is or isn't is highly individualized. _ •I genetically have always been a slender, lean person. My body always trends towards being leaner. •In the past, particularly when I was younger, i did do the whole "gain 15-20 lbs when not dieting" ordeal and in my opinion, for me, it did more harm then good. The drastic gaining and losing of weight caused more psychological and physiological issues then my remaining relatively lean year round ever has. •I think it's important to enjoy your body, day in and day out. I don't get my body in shape just to step on stage; I do it because it's my passion. This is who I am and how I live my life. I like to look and feel healthy. •I'm not as lean or as hard as I am when I compete, but my bodyweight stays relatively close. In doing this I've actually found I'm able to gain more muscle with less fat accumulation by gradually adding more food and keeping calories clean. I also sacrifice less lean muscle when prepping because I don't need to go the same dietary or training extremes that someone with 25+ lbs to lose might.  _ This approach might not work for everyone, but I'm not concerned with doing what's trendy or what works for anyone else. I'm only concerned with doing what works for me. I try to keep my body as steady as possible without a lot of fluctuations. I find this beneficial for my digestive health (I have colitis), my hormonal balance, and my metabolism.  _ My recommendation is always to do what works best for YOU mentally, physically, and emotionally. As always- post questions to comments or email me! Allisonmoyer@live.com _ @ipepros  _ Alli-Fitness.com #allifitness  _ #figurepro #fitspo #aesthetics #physique #quads #abs #natty #bodybuilding #fitfam #fitgirl #fitnessfreak #igfitness #shredded #dedication #discipline #motivation #girlswholift #girlswithmuscle #muscle #gym #weightliftinggirls #strongwomen #personaltrainer #squats #gains
Posing today- because even when I am not in prep, I strive to pose a few times a month. _ I am constantly being asked "are you competing soon?" because I do tend to stay pretty lean whether I'm prepping or not. _ I think it's incredibly important to understand that how lean someone is or isn't is highly individualized. _ •I genetically have always been a slender, lean person. My body always trends towards being leaner. •In the past, particularly when I was younger, i did do the whole "gain 15-20 lbs when not dieting" ordeal and in my opinion, for me, it did more harm then good. The drastic gaining and losing of weight caused more psychological and physiological issues then my remaining relatively lean year round ever has. •I think it's important to enjoy your body, day in and day out. I don't get my body in shape just to step on stage; I do it because it's my passion. This is who I am and how I live my life. I like to look and feel healthy. •I'm not as lean or as hard as I am when I compete, but my bodyweight stays relatively close. In doing this I've actually found I'm able to gain more muscle with less fat accumulation by gradually adding more food and keeping calories clean. I also sacrifice less lean muscle when prepping because I don't need to go the same dietary or training extremes that someone with 25+ lbs to lose might. _ This approach might not work for everyone, but I'm not concerned with doing what's trendy or what works for anyone else. I'm only concerned with doing what works for me. I try to keep my body as steady as possible without a lot of fluctuations. I find this beneficial for my digestive health (I have colitis), my hormonal balance, and my metabolism. _ My recommendation is always to do what works best for YOU mentally, physically, and emotionally. As always- post questions to comments or email me! Allisonmoyer@live.com _ @ipepros _ Alli-Fitness.com #allifitness  _ #figurepro  #fitspo  #aesthetics  #physique  #quads  #abs  #natty  #bodybuilding  #fitfam  #fitgirl  #fitnessfreak  #igfitness  #shredded  #dedication  #discipline  #motivation  #girlswholift  #girlswithmuscle  #muscle  #gym  #weightliftinggirls  #strongwomen  #personaltrainer  #squats  #gains 
Don't allow your surroundings to bully you out of thinking you're unqualified to do the things you were created to do. I believe that sometimes God places you in the midst of major problems in order to stretch you out of minor thinking. Don't believe that you're stuck, or that you're not capable. People around you might say that you can't, and your circumstances might make you feel trapped, but you're only as limited as you allow yourself to be.  __ #thought : Just because others underestimate you doesn't mean you also need to underestimate yourself. God has given you the ability and the strength you need to live the life you want.  _ @ipepros  _ 📷 by @yasmeenphoto  _ ➡️ $75 OFF my one-on-one Online Coaching Services. 👆🏻 SHOP LINK IN BIO 👆🏻 _ Alli-Fitness.com #allifitness _ #athlete #figurepro #fitnessmodel #womanofgod #godsgirl #fitspo #riseandgrind #wakeprayslay #bestself #motivation #inspiration #fitfam #personaltrainer #photooftheday #igers #fitchick #fitgirl #nevergiveup #striveforgreatness #godfidence #runner #natty #drugfreeathlete
Don't allow your surroundings to bully you out of thinking you're unqualified to do the things you were created to do. I believe that sometimes God places you in the midst of major problems in order to stretch you out of minor thinking. Don't believe that you're stuck, or that you're not capable. People around you might say that you can't, and your circumstances might make you feel trapped, but you're only as limited as you allow yourself to be. __ #thought  : Just because others underestimate you doesn't mean you also need to underestimate yourself. God has given you the ability and the strength you need to live the life you want. _ @ipepros _ 📷 by @yasmeenphoto _ ➡️ $75 OFF my one-on-one Online Coaching Services. 👆🏻 SHOP LINK IN BIO 👆🏻 _ Alli-Fitness.com #allifitness  _ #athlete  #figurepro  #fitnessmodel  #womanofgod  #godsgirl  #fitspo  #riseandgrind  #wakeprayslay  #bestself  #motivation  #inspiration  #fitfam  #personaltrainer  #photooftheday  #igers  #fitchick  #fitgirl  #nevergiveup  #striveforgreatness  #godfidence  #runner  #natty  #drugfreeathlete 
Yassssss busting a move and shaking my booty predawn 💃🏼 Everyday is a brand new one with endless opportunity and feeling euphoric yo 💪🏻👊🏻👍🏻🎤 We don't stop You can't stop One more time  Celebration  #fitness #fitfreak #appleradio #bustamove #musicsgotmefeelingsofree #onemoretime #getit #grind #cantstopwontstop #goals #shakeyourbooty #yasssss #blessed #earlymorningdrive #getsome #allifitness #watchme #nomatterwhat #nomudnolotus #grind #dancejam #yo
Yassssss busting a move and shaking my booty predawn 💃🏼 Everyday is a brand new one with endless opportunity and feeling euphoric yo 💪🏻👊🏻👍🏻🎤 We don't stop You can't stop One more time Celebration #fitness  #fitfreak  #appleradio  #bustamove  #musicsgotmefeelingsofree  #onemoretime  #getit  #grind  #cantstopwontstop  #goals  #shakeyourbooty  #yasssss  #blessed  #earlymorningdrive  #getsome  #allifitness  #watchme  #nomatterwhat  #nomudnolotus  #grind  #dancejam  #yo 
Mondays are for squats ❤️ 6x6 today, last set shown here at 165. Bodyweight this a.m was 117.3. _ One reason I like to emphasize training for strength early in the workout is because of what's known as "potentiation". This term refers to what happens when you have the muscles produce a maximal effort which increases the nervous systems capacity to engage muscle fibers during any subsequent strength work.  _ In other words, any hypertrophy work you do AFTER strength work becomes even more effective because you opened your workout with heavy weights. Why does this matter? Because the more muscle fibers you can recruit and fatigue the more potential you have for muscle growth. By training heavy right out of the gate you turn on the nervous system, or prime it, and it helps to increase the muscle building potential of any following hypertrophy work.  _ Alli-Fitness.com 👉🏻 SAVE $75 on Online Coaching, this week only! 👆🏻LINK IN BIO #allifitness _ #squats #strengthtraining #legday #weightliftinggirls #monday #barbellbabes #girlswholift #strong #ironaddict #gym #trainhard #fitnessfreak #video #figurepro #squatspo #gymmotivation #natty #bodybuilding #motivation #personaltrainer #fitgirls #liftheavy #powerlifting #natty #bodybuilding #garagegym #ifpa #strongnotskinny #fitfam #girlswithmuscle #quadsquad
Mondays are for squats ❤️ 6x6 today, last set shown here at 165. Bodyweight this a.m was 117.3. _ One reason I like to emphasize training for strength early in the workout is because of what's known as "potentiation". This term refers to what happens when you have the muscles produce a maximal effort which increases the nervous systems capacity to engage muscle fibers during any subsequent strength work. _ In other words, any hypertrophy work you do AFTER strength work becomes even more effective because you opened your workout with heavy weights. Why does this matter? Because the more muscle fibers you can recruit and fatigue the more potential you have for muscle growth. By training heavy right out of the gate you turn on the nervous system, or prime it, and it helps to increase the muscle building potential of any following hypertrophy work. _ Alli-Fitness.com 👉🏻 SAVE $75 on Online Coaching, this week only! 👆🏻LINK IN BIO #allifitness  _ #squats  #strengthtraining  #legday  #weightliftinggirls  #monday  #barbellbabes  #girlswholift  #strong  #ironaddict  #gym  #trainhard  #fitnessfreak  #video  #figurepro  #squatspo  #gymmotivation  #natty  #bodybuilding  #motivation  #personaltrainer  #fitgirls  #liftheavy  #powerlifting  #natty  #bodybuilding  #garagegym  #ifpa  #strongnotskinny  #fitfam  #girlswithmuscle  #quadsquad 
This morning was a 7 mile run and walking my dogs. Then did my @romwod and now logging time on the @rumbleroller . I have a love/hate relationship with this device. It hurts, but in a beautifully addictive way. It truly takes self myofascial release to a whole other level.  _ My DOMS is in overdrive this week. I've been stretching, taking Epsom salt soaks and foam rolling like mad. Due to my back injury I had to shift my training, and I feel that the tweaks I made actually wound up providing an entirely new stimulus that my mind and body responded well to. I have been so sore ALL week, but soreness aside, the change in training was a blessing in disguise. I felt physically and mentally challenged in new ways, and despite my injury I found myself looking forward to each workout. ❤ A pleasant reminder that every challenge you will ever come up against has the potential for positive influence- if you're patient enough to seek it out.  _ 👇🏻Favorite rest day activity? Post to comments!!👇🏻 - Alli-Fitness.com #allifitness _ #rumbleroller #recoverymode #sundayfunday #restday #hurtsogood #personaltrainer #bodybuilding #health #coach #fitness #figurepro #natty #mobility #myofascialrelease #athlete #thestruggleisreal #sore #trainhardrecoverharder #strengthtraining #weightlifting #girlswholift #weightliftinggirls #functionalstrength #fitgirl #wellness #tightmuscles #injuryprevention #fitfam #igfitness
This morning was a 7 mile run and walking my dogs. Then did my @romwod and now logging time on the @rumbleroller . I have a love/hate relationship with this device. It hurts, but in a beautifully addictive way. It truly takes self myofascial release to a whole other level. _ My DOMS is in overdrive this week. I've been stretching, taking Epsom salt soaks and foam rolling like mad. Due to my back injury I had to shift my training, and I feel that the tweaks I made actually wound up providing an entirely new stimulus that my mind and body responded well to. I have been so sore ALL week, but soreness aside, the change in training was a blessing in disguise. I felt physically and mentally challenged in new ways, and despite my injury I found myself looking forward to each workout. ❤ A pleasant reminder that every challenge you will ever come up against has the potential for positive influence- if you're patient enough to seek it out. _ 👇🏻Favorite rest day activity? Post to comments!!👇🏻 - Alli-Fitness.com #allifitness  _ #rumbleroller  #recoverymode  #sundayfunday  #restday  #hurtsogood  #personaltrainer  #bodybuilding  #health  #coach  #fitness  #figurepro  #natty  #mobility  #myofascialrelease  #athlete  #thestruggleisreal  #sore  #trainhardrecoverharder  #strengthtraining  #weightlifting  #girlswholift  #weightliftinggirls  #functionalstrength  #fitgirl  #wellness  #tightmuscles  #injuryprevention  #fitfam  #igfitness 
This mornings HIIT brought to you by: •5x:40 sprint/:20 rest between efforts 1:00 rest •5x:40 sprint on C2/:20 rest between efforts  1:00 rest •5x:40 sprint on Assault Bike/:20 rest between efforts Cool down _ I do HIIT workouts, like this 1-2x a week based upon how my body is feeling. HIIT is incredibly effective, but often overused. And when it does get abused, or isn't implemented properly it can actually hurt, not help, body composition or weight loss efforts. Workouts of any kind put stress on your body (which is how you make progress) but HIIT in particular is designed to maximize stress on your energy systems. The problem is that everyone's body has a limited capacity to handle stress. External factors like sleep, diet, lifestyle, work or personal life also cause stress and at some point the body becomes so burdened with stress that it hurts your weight loss goals. For example: •Your body's cortisol levels increase and this causes cravings and an increased appetite •Increased hunger can signal your body to break down muscle for fuel resulting in a loss of lean tissue, which slows metabolism •You might also retain more water weight •You'll feel general fatigue and your strength and performance will decline •Your motivation might wane •You might notice weight gain around the midsection _ How much HIIT is too much? It depends. I find it's largely dependent upon the other methods of training you use and your management of other life areas like nutrition, sleep, hydration, work and personal life.  _ Cardio questions? Post to comments! My next Vlog will be an open Q&A so if you have ANY fitness related topics you'd like me to address post 'me up! 👊🏻 _ Alli-Fitness.com #allifitness _ #cardio #selfie #riseandgrind #fitnessphysique #figurepro #natty #bodybuilding #motivation #personaltrainer #exercise #hiit #underarmour #fitfam #fitnessfreak #fitgirl #fitchick #beastmode #killit #workout #aesthetics #workforit #igfitness #strongwomen #gains #naturalbodybuilding #mirin #sweat #fitlife
This mornings HIIT brought to you by: •5x:40 sprint/:20 rest between efforts 1:00 rest •5x:40 sprint on C2/:20 rest between efforts 1:00 rest •5x:40 sprint on Assault Bike/:20 rest between efforts Cool down _ I do HIIT workouts, like this 1-2x a week based upon how my body is feeling. HIIT is incredibly effective, but often overused. And when it does get abused, or isn't implemented properly it can actually hurt, not help, body composition or weight loss efforts. Workouts of any kind put stress on your body (which is how you make progress) but HIIT in particular is designed to maximize stress on your energy systems. The problem is that everyone's body has a limited capacity to handle stress. External factors like sleep, diet, lifestyle, work or personal life also cause stress and at some point the body becomes so burdened with stress that it hurts your weight loss goals. For example: •Your body's cortisol levels increase and this causes cravings and an increased appetite •Increased hunger can signal your body to break down muscle for fuel resulting in a loss of lean tissue, which slows metabolism •You might also retain more water weight •You'll feel general fatigue and your strength and performance will decline •Your motivation might wane •You might notice weight gain around the midsection _ How much HIIT is too much? It depends. I find it's largely dependent upon the other methods of training you use and your management of other life areas like nutrition, sleep, hydration, work and personal life. _ Cardio questions? Post to comments! My next Vlog will be an open Q&A so if you have ANY fitness related topics you'd like me to address post 'me up! 👊🏻 _ Alli-Fitness.com #allifitness  _ #cardio  #selfie  #riseandgrind  #fitnessphysique  #figurepro  #natty  #bodybuilding  #motivation  #personaltrainer  #exercise  #hiit  #underarmour  #fitfam  #fitnessfreak  #fitgirl  #fitchick  #beastmode  #killit  #workout  #aesthetics  #workforit  #igfitness  #strongwomen  #gains  #naturalbodybuilding  #mirin  #sweat  #fitlife 
Happy #flexfriday ❤️ This coming week I plan to get to work on my next Vlog- because it's been a while- and this time I will be doing an open Q&A, because that's what everyone has requested!  _ So any and all fitness related questions, or topics you'd like me to address, post them up in the comments or email me: Allisonmoyer@live.com! _ Alli-Fitness.com #allifitness  _ @ipepros #shredded #abs #muscle #motivation #natty #figurepro #bodybuilding #fitspo #bestself #physique #aesthetics #selfie #girlswithmuscle #girlswholift #fitchick #weightlifting #strongissexy #personaltrainer #tgif #gym #girlgains #strengthtraining #igfitness #fitgirl #fitnessfreak #fitfam #beastmode #figurecompetitor #bodybuilding
Happy #flexfriday  ❤️ This coming week I plan to get to work on my next Vlog- because it's been a while- and this time I will be doing an open Q&A, because that's what everyone has requested! _ So any and all fitness related questions, or topics you'd like me to address, post them up in the comments or email me: Allisonmoyer@live.com! _ Alli-Fitness.com #allifitness  _ @ipepros #shredded  #abs  #muscle  #motivation  #natty  #figurepro  #bodybuilding  #fitspo  #bestself  #physique  #aesthetics  #selfie  #girlswithmuscle  #girlswholift  #fitchick  #weightlifting  #strongissexy  #personaltrainer  #tgif  #gym  #girlgains  #strengthtraining  #igfitness  #fitgirl  #fitnessfreak  #fitfam  #beastmode  #figurecompetitor  #bodybuilding 
#tbt and one HELL of a transformation _ @lularoedaraarrington , her starting back photo with me on the right, her most recent check in photo with me on the left. _ •She currently weighs about 10 lbs LESS then she did when she began with me (137-138 versus 147) •She currently eats about 2x more then she was eating when she began with me, carbs as high as 270g and no lower then 150g •HUGE gains in muscle, from all angles, but in particular her glutes and back, two areas she mentioned wanting to improve upon when we began together. _ As a coach, this is true #fitspo . It's  a beautiful thing to see a client truly blossom, mind, body, AND soul. Dara's growth as an athlete over the last several months with me has been a phenomenal and inspiring evolution to watch. She's a wife, mother, full time professional, is currently launching her own Lularoe business AND she shuts it down when she sets foot in the gym to train. #noexcuses _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness _ #fitfam #fitmom #lularoe #personaltrainer #results #transformation #mevsme #progress #bestself #striveforgreatness #girlswholift #girlswithmuscle #fitover40 #motivation #beastmode #strongnotskinny #iworkout #fitspiration #gym #exercise #fitness #natty #bodybuilding
#tbt  and one HELL of a transformation _ @lularoedaraarrington , her starting back photo with me on the right, her most recent check in photo with me on the left. _ •She currently weighs about 10 lbs LESS then she did when she began with me (137-138 versus 147) •She currently eats about 2x more then she was eating when she began with me, carbs as high as 270g and no lower then 150g •HUGE gains in muscle, from all angles, but in particular her glutes and back, two areas she mentioned wanting to improve upon when we began together. _ As a coach, this is true #fitspo  . It's a beautiful thing to see a client truly blossom, mind, body, AND soul. Dara's growth as an athlete over the last several months with me has been a phenomenal and inspiring evolution to watch. She's a wife, mother, full time professional, is currently launching her own Lularoe business AND she shuts it down when she sets foot in the gym to train. #noexcuses  _ Alli-Fitness.com 👆🏻LINK IN BIO #allifitness  _ #fitfam  #fitmom  #lularoe  #personaltrainer  #results  #transformation  #mevsme  #progress  #bestself  #striveforgreatness  #girlswholift  #girlswithmuscle  #fitover40  #motivation  #beastmode  #strongnotskinny  #iworkout  #fitspiration  #gym  #exercise  #fitness  #natty  #bodybuilding 
So many people cringe at the mention of the word discipline (they have this mental attitude towards it that it's confining or restrictive), but I have always regarded discipline as a friend, not an enemy. It helps me be what I say I want to be, do what I say I want to do, and have what I say I want to have. Discipline doesn't prevent me from having fun or doing what I want in life, instead it helps me obtain what I TRULY want, a strong body, a healthy mind, a rested spirit, right relationships, and a successful career. _ The Bible says 'only a fool hates discipline' and I agree. When you live on emotion not principle or act on temporary desire versus long term goals you eventually reach a place where you have nothing left but regret over what you have or have not done. 👉🏻 Discipline might not bring joy immediately, but it brings satisfaction ultimately. #truth _ Alli-Fitness.com #allifitness 📷 by @ludwigaraujo and 💋 by @ingriddiamante_  _ #riseandgrind #discipline #faithandfitness #fitgirl #fitchick #figurepro #natty #photooftheday #girlswithmuscle #girlswholift #fitspo #fitnessmodel #photo #igers #eatclean #exercise #fit #fitness #fitnessaddict #gym #beauty #instagood #instahealth #strongnotskinny #motivation #follow #naturalbodybuilding #redhead
So many people cringe at the mention of the word discipline (they have this mental attitude towards it that it's confining or restrictive), but I have always regarded discipline as a friend, not an enemy. It helps me be what I say I want to be, do what I say I want to do, and have what I say I want to have. Discipline doesn't prevent me from having fun or doing what I want in life, instead it helps me obtain what I TRULY want, a strong body, a healthy mind, a rested spirit, right relationships, and a successful career. _ The Bible says 'only a fool hates discipline' and I agree. When you live on emotion not principle or act on temporary desire versus long term goals you eventually reach a place where you have nothing left but regret over what you have or have not done. 👉🏻 Discipline might not bring joy immediately, but it brings satisfaction ultimately. #truth  _ Alli-Fitness.com #allifitness  📷 by @ludwigaraujo and 💋 by @ingriddiamante_ _ #riseandgrind  #discipline  #faithandfitness  #fitgirl  #fitchick  #figurepro  #natty  #photooftheday  #girlswithmuscle  #girlswholift  #fitspo  #fitnessmodel  #photo  #igers  #eatclean  #exercise  #fit  #fitness  #fitnessaddict  #gym  #beauty  #instagood  #instahealth  #strongnotskinny  #motivation  #follow  #naturalbodybuilding  #redhead