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  • fitnessbyalannah
    Women's Fitness Expert
    @fitnessbyalannah

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Wednesday feels in the Windy City 🍷#winewednesday
Yassss! 🙌 I couldn't be more excited about spending less than $5 on this delicious salmon burger and sautéed spinach! You absolutely can eat healthy on a budget! 💰
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At your neighborhood grocery store:
☑️Check all your options
☑️Compare prices
☑️Don't be lazy (in less than 10 minutes this nutritious meal was ready to be scarfed down 😋)
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👍like and follow @fitnessbyalannah for more affordable healthy meal ideas and tips!
Yassss! 🙌 I couldn't be more excited about spending less than $5 on this delicious salmon burger and sautéed spinach! You absolutely can eat healthy on a budget! 💰 - At your neighborhood grocery store: ☑️Check all your options ☑️Compare prices ☑️Don't be lazy (in less than 10 minutes this nutritious meal was ready to be scarfed down 😋) - 👍like and follow @fitnessbyalannah for more affordable healthy meal ideas and tips!
GYM CHEST SHOULDERS & TRICEPS SESS w/ commentary 😂
🔸Machine Chest Press: 40lb 12 reps
🔸Single Arm Triceps Extension: 20lb 9 reps
Repeat 3x
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🔸Chest Press: 12lb Dumbbells 12 reps
🔸Chest Fly: 10lb Dumbbells 12 reps
Repeat 3x
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🔸Hollow Body Hold:6lb Medicine Ball 25 sec 🔸Skull Crushers: 15lb Dumbbell 12 reps 
Repeat 3x
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🔸Shoulder Abduction: 5lb Dumbbells 12 reps 🔸Upright Row: 10lb 12 reps 
Repeat 3x
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🔸External Shoulder Rotation: 12lb 12reps 🔸Standing Oblique Crunch: 12lb 12 reps
Repeat 3x
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🔸Stability Ball Rollout: 12 reps
🔸Alternating Stability Ball Knee Tuck & Jackknife: 6 reps total 
Repeat 3x
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Happy Tuesday!!
GYM CHEST SHOULDERS & TRICEPS SESS w/ commentary 😂 🔸Machine Chest Press: 40lb 12 reps 🔸Single Arm Triceps Extension: 20lb 9 reps Repeat 3x - 🔸Chest Press: 12lb Dumbbells 12 reps 🔸Chest Fly: 10lb Dumbbells 12 reps Repeat 3x - 🔸Hollow Body Hold:6lb Medicine Ball 25 sec 🔸Skull Crushers: 15lb Dumbbell 12 reps Repeat 3x - 🔸Shoulder Abduction: 5lb Dumbbells 12 reps 🔸Upright Row: 10lb 12 reps Repeat 3x - 🔸External Shoulder Rotation: 12lb 12reps 🔸Standing Oblique Crunch: 12lb 12 reps Repeat 3x - 🔸Stability Ball Rollout: 12 reps 🔸Alternating Stability Ball Knee Tuck & Jackknife: 6 reps total Repeat 3x - Happy Tuesday!!
Don’t worry about what can happen in a month or even a year...focus on the 24 hours in front of you and do what you can to get closer to where you want to be. You got this! 😘
Don’t worry about what can happen in a month or even a year...focus on the 24 hours in front of you and do what you can to get closer to where you want to be. You got this! 😘
Stretching is absolutely necessary for keeping our muscles and connective tissue strong and pliable. Incorporating stretching into your routine, increases your joint range of motion, keeping the muscles elastic and sturdy.
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It is important to work towards full range of motion in all of your joints. Stretching before or after a workout could help your muscles grow and diminish fat.
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Our bodies allow us to develop more lean muscle when are joints are flexible. The more, lean muscle we develop, increase the number of calories our bodies burn throughout the day.
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Pike Stretch
1️⃣Sit on the ground with your legs extended straight out in front of you
2️⃣Keeping your legs flat on the ground, reach for your toes and slowly bring your chest to your legs
3️⃣Hold this positions for 10 seconds 
4️⃣Repeat 2 more times
Stretching is absolutely necessary for keeping our muscles and connective tissue strong and pliable. Incorporating stretching into your routine, increases your joint range of motion, keeping the muscles elastic and sturdy. - It is important to work towards full range of motion in all of your joints. Stretching before or after a workout could help your muscles grow and diminish fat. - Our bodies allow us to develop more lean muscle when are joints are flexible. The more, lean muscle we develop, increase the number of calories our bodies burn throughout the day. - Pike Stretch 1️⃣Sit on the ground with your legs extended straight out in front of you 2️⃣Keeping your legs flat on the ground, reach for your toes and slowly bring your chest to your legs 3️⃣Hold this positions for 10 seconds 4️⃣Repeat 2 more times
Lettuce wraps are one of the easiest ways to save calories! Swap out your tortillas and bread for crisp lettuce! You will love the crunch!
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These turkey quinoa wraps were absolutely amazing! Thank you @tropic_gourmet for the delicious sauces! Your sauce turned my wraps into a dinner masterpiece!
Lettuce wraps are one of the easiest ways to save calories! Swap out your tortillas and bread for crisp lettuce! You will love the crunch! - These turkey quinoa wraps were absolutely amazing! Thank you @tropic_gourmet for the delicious sauces! Your sauce turned my wraps into a dinner masterpiece!
Eekkk! The Big Pine Comedy Festival is 2 days away!!! Who's ready for some good laughs in Flagstaff, AZ this weekend?! 🤗
Thank you @bigpinecomedyfestival for the program space! I couldn't be more excited to be apart of this awesome experience!
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There will be over 80 comedians from all over the U.S. 🇺🇸and Canada 🇨🇦, over 70 events, and endless laughs! 😂 check it out at 👉bigpinecomedyfestival.com
Eekkk! The Big Pine Comedy Festival is 2 days away!!! Who's ready for some good laughs in Flagstaff, AZ this weekend?! 🤗 Thank you @bigpinecomedyfestival for the program space! I couldn't be more excited to be apart of this awesome experience! - There will be over 80 comedians from all over the U.S. 🇺🇸and Canada 🇨🇦, over 70 events, and endless laughs! 😂 check it out at 👉bigpinecomedyfestival.com
Bat taps are an incredible exercise designed to improve stability and balance. -
As you:
👉reach your bat across your mat and down to the ground
👉hinge your hips
👉maintain balance while supporting all your body weight on one leg...
YOU strengthen 🗝 stabilizing muscles in your back, core, and hips!
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Incorporate bat taps into any of your upcoming workouts. As it becomes easier to maintain your balance, reach with your hand to touch the ground outside of your mat. 💪
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1. Holding a bat, broom, or dowel, in your right hand, stand with feet together.
2. Lift your leg slightly so foot is just off floor. 
3. Lowering your upper body, reach the bat toward the left side of your mat while raising your right leg back behind.
4. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Tap the outside of your mat
5. Return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright.
6. Repeat. Steps 3-5 reaching the bat to tap the center of your mat. 
7. Repeat. Steps 3-5 reaching the bat to tap the right side of the mat.
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👍 like & follow @fitnessbyalannah for exercises and health tips to help you achieve your next fitness milestone! 💁🙋
Bat taps are an incredible exercise designed to improve stability and balance. - As you: 👉reach your bat across your mat and down to the ground 👉hinge your hips 👉maintain balance while supporting all your body weight on one leg... YOU strengthen 🗝 stabilizing muscles in your back, core, and hips! - Incorporate bat taps into any of your upcoming workouts. As it becomes easier to maintain your balance, reach with your hand to touch the ground outside of your mat. 💪 - 1. Holding a bat, broom, or dowel, in your right hand, stand with feet together. 2. Lift your leg slightly so foot is just off floor. 3. Lowering your upper body, reach the bat toward the left side of your mat while raising your right leg back behind. 4. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Tap the outside of your mat 5. Return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. 6. Repeat. Steps 3-5 reaching the bat to tap the center of your mat. 7. Repeat. Steps 3-5 reaching the bat to tap the right side of the mat. - 👍 like & follow @fitnessbyalannah for exercises and health tips to help you achieve your next fitness milestone! 💁🙋
Ahhh my girl @erinjean_fitnessfiend is such an inspiration! Check her out and head over to her page to see more exercises she incorporated into this workout! 💪"I am more knowledgeable about my body, intuitive eating, emotions and all around wellness then I have been in my whole life. 💚 that being said, I also have lost muscle and gained body fat. I am happy with who I am and where I am but I strive for more. In the time I took to make changes and growth in my life, lifting weights 7 days a week went to the back burner. Now that my lifestyle is more balanced than it was before I know the goals I work towards will become a permanent add on in my lifestyle. I don't want temporary, I want forever. So here's to the people making strives to better themselves to best enjoy and live their lives, may we all spread our knowledge to others on their adventure. 🏋🏼‍♀️🤙🏼💁🏼 60lbs on the bar, 10 sumo deadlifts - 10 front squats- 10 pause lunges each leg- 1 minute jump rope- 4x. Also I have my @sweetsweat wrap on and did some abs and stretching after. PS this was my last round and I was breathing hard 😂"
Ahhh my girl @erinjean_fitnessfiend is such an inspiration! Check her out and head over to her page to see more exercises she incorporated into this workout! 💪"I am more knowledgeable about my body, intuitive eating, emotions and all around wellness then I have been in my whole life. 💚 that being said, I also have lost muscle and gained body fat. I am happy with who I am and where I am but I strive for more. In the time I took to make changes and growth in my life, lifting weights 7 days a week went to the back burner. Now that my lifestyle is more balanced than it was before I know the goals I work towards will become a permanent add on in my lifestyle. I don't want temporary, I want forever. So here's to the people making strives to better themselves to best enjoy and live their lives, may we all spread our knowledge to others on their adventure. 🏋🏼‍♀️🤙🏼💁🏼 60lbs on the bar, 10 sumo deadlifts - 10 front squats- 10 pause lunges each leg- 1 minute jump rope- 4x. Also I have my @sweetsweat wrap on and did some abs and stretching after. PS this was my last round and I was breathing hard 😂"
Focusing on achieving back muscle definition in the gym today! Whoop whoop! 💁🙋
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Close Grip Pull Down: 12 reps 60lbs
Wide Grip Pulldown: 12 reps 50lbs
Squatted Cable Row: 12 reps 60lbs
Repeat 3x
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Bent Over Shoulder Extension: 9 reps 10lb
Dumbbell Pullover: 12 reps 15lb
Repeat 3x
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Single Arm Cable Reverse Fly: 12 reps 10lb
Cable External Shoulder Rotation: 12 reps 10lb
Repeat 3x
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Dumbbell Row on Bench: 9 reps 8lbs
Stability Ball Alternating Bicycle Crunch: 12 right and left
Repeat 3x
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#yougotthis 😘
Focusing on achieving back muscle definition in the gym today! Whoop whoop! 💁🙋 - Close Grip Pull Down: 12 reps 60lbs Wide Grip Pulldown: 12 reps 50lbs Squatted Cable Row: 12 reps 60lbs Repeat 3x - Bent Over Shoulder Extension: 9 reps 10lb Dumbbell Pullover: 12 reps 15lb Repeat 3x - Single Arm Cable Reverse Fly: 12 reps 10lb Cable External Shoulder Rotation: 12 reps 10lb Repeat 3x - Dumbbell Row on Bench: 9 reps 8lbs Stability Ball Alternating Bicycle Crunch: 12 right and left Repeat 3x - #yougotthis  😘
Scrambled eggs with red peppers on avocado toast! It's going to be a great Wednesday! 😘 #foodforfuel
Scrambled eggs with red peppers on avocado toast! It's going to be a great Wednesday! 😘 #foodforfuel 
Holy Kombucha ✨Staying well-balanced & helping out anti-human trafficking non-profits!
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Holy Kombucha donates 10% of profits to anti-human trafficking non-profits ❤️
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Kindness is the new cool. Strive to lift each other up!
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Learn how to make homemade kombucha this Friday on Facebook live and Instagram live! PM me your email address for event updates! 😘
Holy Kombucha ✨Staying well-balanced & helping out anti-human trafficking non-profits! - Holy Kombucha donates 10% of profits to anti-human trafficking non-profits ❤️ - Kindness is the new cool. Strive to lift each other up! - Learn how to make homemade kombucha this Friday on Facebook live and Instagram live! PM me your email address for event updates! 😘
If your workout doesn't make you FEEL GOOD, try a NEW WORKOUT.  It is going to take more than motivation to workout if your workouts don't make you feel good.
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Try new workouts (strength training, boot camps, yoga..), switch up your exercise tools (body weight, free weights, stability ball..), or mix the tempo (switch between reps and intervals).
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💁🙋If you need help finding your feel good workouts, message me or leave your email in the comments. - A.
If your workout doesn't make you FEEL GOOD, try a NEW WORKOUT. It is going to take more than motivation to workout if your workouts don't make you feel good. - Try new workouts (strength training, boot camps, yoga..), switch up your exercise tools (body weight, free weights, stability ball..), or mix the tempo (switch between reps and intervals). - 💁🙋If you need help finding your feel good workouts, message me or leave your email in the comments. - A.
Oooo so excited to share with you one of my new favorite core exercises! -
The side plank knee up strengthens your upper body, all major ab muscles, inner and outer thigh, and your 🍑!
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Try it out!
1️⃣Lie on your right side with your legs extended, one on top of the other. Bend your right knee 90-degrees and fully extend your left leg. Place your right hand on your hip.

2️⃣Pushing through your right forearm, raise your hips off the ground until your body is in one straight line. 
3️⃣Hold this position and lift your left leg up off the ground toward the ceiling. 
4️⃣Lower your left leg back down to the starting position then bend your leg and bring your knee to your chest.

5️⃣Repeat for 30 seconds

6️⃣Repeat on your left side
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Be sure to: Push evenly from both your forearm and hips.
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Avoid: Bending your hips and letting your booty stick out.
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Leave a 🍑 if you are going to turn up your Tuesday with the side plank
Oooo so excited to share with you one of my new favorite core exercises! - The side plank knee up strengthens your upper body, all major ab muscles, inner and outer thigh, and your 🍑! - Try it out! 1️⃣Lie on your right side with your legs extended, one on top of the other. Bend your right knee 90-degrees and fully extend your left leg. Place your right hand on your hip. 2️⃣Pushing through your right forearm, raise your hips off the ground until your body is in one straight line. 3️⃣Hold this position and lift your left leg up off the ground toward the ceiling. 4️⃣Lower your left leg back down to the starting position then bend your leg and bring your knee to your chest. 5️⃣Repeat for 30 seconds 6️⃣Repeat on your left side - Be sure to: Push evenly from both your forearm and hips. - Avoid: Bending your hips and letting your booty stick out. - Leave a 🍑 if you are going to turn up your Tuesday with the side plank
#Repost @northerlyagency_nyc (@get_repost)
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#MondayMotivation What do you see? Share if you also want to ask your followers this. Thankfully, we are in charge of our views.
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👉Follow @northerlyagency_nyc who only see opportunities in New York City!
#Repost  @northerlyagency_nyc (@get_repost) ・・・ #MondayMotivation  What do you see? Share if you also want to ask your followers this. Thankfully, we are in charge of our views. - 👉Follow @northerlyagency_nyc who only see opportunities in New York City!
Work your glutes, hamstrings, adductors, quads, and SQUAT! Squats build strength and lean mass, improve coordination and balance, increase bone density, and release anabolic hormones and improve mental health.
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Avoid training plateaus by changing the tempo and type of your basic exercises.
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During your next leg day workout complete 👇
30 seconds of Jack Squats
10 seconds Rest
Repeat 3x
Work your glutes, hamstrings, adductors, quads, and SQUAT! Squats build strength and lean mass, improve coordination and balance, increase bone density, and release anabolic hormones and improve mental health. - Avoid training plateaus by changing the tempo and type of your basic exercises. - During your next leg day workout complete 👇 30 seconds of Jack Squats 10 seconds Rest Repeat 3x
My morning🍳replacement👌🥑🍞
- Toast
- Fresh Basil
- Avocado
- Sliced Purple Onion
- Olive Oil
- Garlic Powder
- Himalayan Salt
- Pepper
Happy Labor Day!!
My morning🍳replacement👌🥑🍞 - Toast - Fresh Basil - Avocado - Sliced Purple Onion - Olive Oil - Garlic Powder - Himalayan Salt - Pepper Happy Labor Day!!
Sunday's 🍑 Workout
Complete 3 sets holding 12lb dumbbell 👉Bulgarian Split Squat: 10 reps right + left
👉Side Lunges: 6 reps right + left
👉Curtsy Lunges: 6 reps right + left
Repeat
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Complete 3 sets
👉Stability Ball Hamstring Curl: 12 reps
👉Stability Ball Plank Toe Touches: 9 reps right + left
👉Lying Hip Extension: 20 reps right + left
Repeat
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"Squat MORE suck LESS" Own your workouts!💪
Sunday's 🍑 Workout Complete 3 sets holding 12lb dumbbell 👉Bulgarian Split Squat: 10 reps right + left 👉Side Lunges: 6 reps right + left 👉Curtsy Lunges: 6 reps right + left Repeat . Complete 3 sets 👉Stability Ball Hamstring Curl: 12 reps 👉Stability Ball Plank Toe Touches: 9 reps right + left 👉Lying Hip Extension: 20 reps right + left Repeat . "Squat MORE suck LESS" Own your workouts!💪