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  • fitnessbyalannah
    Health & Wellness Professional
    @fitnessbyalannah

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If I’m going to wear workout clothes 24/7, I might as well squeeze in a few exercises throughout the day. Right?!
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Challenge: If you catch yourself wearing workout clothes without any intention of working out… throw these bad boys into your daily strut.
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How to do a lunge twist: 
1️⃣ Stand with your feet parallel and slightly narrower than shoulder-width apart, place your hands behind your head with your elbows pointing out.
2️⃣ Step approximately 2 feet forward with your left foot, keeping your torso upright as you lower your body.
3️⃣ Keeping your hips facing forward, twist your upper body toward your left. Return facing forward. 
4️⃣ Concentrating on using your left heel, push up and forward, returning to your starting position.
5️⃣ Repeat steps 3-4 starting with your light leg.
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Do you accept the challenge? 🤷‍♀️💪 Drop a 🏃‍♀️below if you accept!
If I’m going to wear workout clothes 24/7, I might as well squeeze in a few exercises throughout the day. Right?! - Challenge: If you catch yourself wearing workout clothes without any intention of working out… throw these bad boys into your daily strut. - How to do a lunge twist: 1️⃣ Stand with your feet parallel and slightly narrower than shoulder-width apart, place your hands behind your head with your elbows pointing out. 2️⃣ Step approximately 2 feet forward with your left foot, keeping your torso upright as you lower your body. 3️⃣ Keeping your hips facing forward, twist your upper body toward your left. Return facing forward. 4️⃣ Concentrating on using your left heel, push up and forward, returning to your starting position. 5️⃣ Repeat steps 3-4 starting with your light leg. - Do you accept the challenge? 🤷‍♀️💪 Drop a 🏃‍♀️below if you accept!
Mmm mmm bae whipped up a restaurant worthy dinner! Pan seared chicken, kale, and baked broccoli! I definitely recommend this seasoning combo👇
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Chicken: Tom Douglas Chicken Rub
Kale: ½ Tbsp. Kerrygold butter and garlic powder
Broccoli: Olive oil, garlic powder, Trader Joe’s Everyday Seasoning
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There is beauty and flavor in simplicity. Keep your meals simple to eliminate unnecessary calories. 💚
Mmm mmm bae whipped up a restaurant worthy dinner! Pan seared chicken, kale, and baked broccoli! I definitely recommend this seasoning combo👇 - Chicken: Tom Douglas Chicken Rub Kale: ½ Tbsp. Kerrygold butter and garlic powder Broccoli: Olive oil, garlic powder, Trader Joe’s Everyday Seasoning - There is beauty and flavor in simplicity. Keep your meals simple to eliminate unnecessary calories. 💚
If you are short on time and don’t want to skip your workout, DON’T! Complete 3 quick sets of these booty burning exercises!
🙌🍑
Plank Hip Extension
12 reps Right and Left 
3x
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Stability Ball Bridge
12 reps
3x
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Cable Kickbacks
50lbs 9 reps
3x

Without your health nothing else matters, not money, not status, only getting better matters.
If you are short on time and don’t want to skip your workout, DON’T! Complete 3 quick sets of these booty burning exercises! 🙌🍑 Plank Hip Extension 12 reps Right and Left 3x - Stability Ball Bridge 12 reps 3x - Cable Kickbacks 50lbs 9 reps 3x Without your health nothing else matters, not money, not status, only getting better matters.
Did you wake up still feeling drained from the week? Or maybe your having one of those SUPER lazy Saturdays... 🙋‍♀️ Push through the grogginess and go exercise!
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“Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity” - Atkinson, director of program development for Cooper Ventures
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😘You’ll thank yourself on MONDAY!
Did you wake up still feeling drained from the week? Or maybe your having one of those SUPER lazy Saturdays... 🙋‍♀️ Push through the grogginess and go exercise! - “Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity” - Atkinson, director of program development for Cooper Ventures - 😘You’ll thank yourself on MONDAY!
Today’s snow reminded me to practice patience. Ahhhhh I have so long to wait before I can enjoy another outdoor workout. 😩
For now…  to help get me through these simple yet kind of hard exercise, you can catch me in my apartment playing loud island music with an ocean scene paused on the tv. 🏝
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Complete 30 seconds of each 3x with 10 seconds rests in between sets.💪
1️⃣ Crab Kicks
2️⃣ Extended Leg Push Up (Lefts leg extended)
3️⃣ Extended Leg Push Up (Right leg extended)
4️⃣ Side Plank: Leg lift & Crunch
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✨Get ‘em! #FridayFitClub
Today’s snow reminded me to practice patience. Ahhhhh I have so long to wait before I can enjoy another outdoor workout. 😩 For now… to help get me through these simple yet kind of hard exercise, you can catch me in my apartment playing loud island music with an ocean scene paused on the tv. 🏝 - Complete 30 seconds of each 3x with 10 seconds rests in between sets.💪 1️⃣ Crab Kicks 2️⃣ Extended Leg Push Up (Lefts leg extended) 3️⃣ Extended Leg Push Up (Right leg extended) 4️⃣ Side Plank: Leg lift & Crunch - ✨Get ‘em! #FridayFitClub 
Good Morning and Happy Friday! It’s going to be a fantastic day! Just found my new egg obsession 👉Seasoned eggs with Penzeys Florida Seasoned Pepper, garlic powder, salt, and pepper. #sogood -
How are you starting your Friday morning?? ☀️
Good Morning and Happy Friday! It’s going to be a fantastic day! Just found my new egg obsession 👉Seasoned eggs with Penzeys Florida Seasoned Pepper, garlic powder, salt, and pepper. #sogood  - How are you starting your Friday morning?? ☀️
It’s BACK day in the gym this Tuesday!💪Get Your swoll on!
👇❤️
Warm up:
Downward Dog Spider Plank: 10 reps
Repeat 3x
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Bent over Dumbbell Row: 10 reps 12lbs
Lat Pulldown: 10 reps 50lbs
Repeat 3x
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Cross Body Cable Extension: 10 reps 20lbs
Cable Row with rope: 10 reps 60lbs
Stretched Plank: 30seconds
Repeat 3x
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✨Take action without expecting a reward. Rewards will come but you are not attached to the reward. ✨
It’s BACK day in the gym this Tuesday!💪Get Your swoll on! 👇❤️ Warm up: Downward Dog Spider Plank: 10 reps Repeat 3x - Bent over Dumbbell Row: 10 reps 12lbs Lat Pulldown: 10 reps 50lbs Repeat 3x - Cross Body Cable Extension: 10 reps 20lbs Cable Row with rope: 10 reps 60lbs Stretched Plank: 30seconds Repeat 3x - ✨Take action without expecting a reward. Rewards will come but you are not attached to the reward. ✨
The FIRST @NationalFitnessDay Award Nominations are out! Nominate your favorite studio, fitness instructor, and more through the link in my profile!
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To celebrate and count down 4 more months to #NationalFitnessDay 2018, I'm sharing 4 things that have personally inspired me and challenging 3 people to do the same! 
1️⃣ @foundr has inspired me to be the best entrepreneur I can be. They have taught me essential skills and techniques of entrepreneurial success. @foundr is dedicated to empowering and supporting each of its members on their business journey. Shout out to my @foundr family!
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2️⃣ My #Muses Family has inspired me to engage with the community and help others grow their online presence. Muses has helped me grow my business, Fitness by Alannah, through incredible business tips and networking opportunities. Muses has introduced me to passion driven individuals, providing me the opportunity to build uplifting relationships within the community. Shout out to @muses , the most genuinely supportive community encouraging success and growth among its members.
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3️⃣ @nationalfitnessday passion and commitment toward empowering people across the country, to feel their best through fitness, is the most inspiring! I could not be more honored to be an ambassador for National Fitness Day! Let’s celebrate living a healthy lifestyle and growing physically and mentally through fitness.
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4️⃣ Friends, family, and online community! Thank you for your support, love, positive vibes, and prayers. I would not have been able to start my own personal training business if I was not blessed with such warm-hearted friends, family, and community. Your kindness and support inspires me to share my insights and experiences engaging in a healthy lifestyle.
✨
@jesscreatives  @_planetglow , and @buffduff I want to hear what's inspired you next! Don't forget to submit your nominations and support your own fit fam by Jan 31!
The FIRST @NationalFitnessDay Award Nominations are out! Nominate your favorite studio, fitness instructor, and more through the link in my profile! - To celebrate and count down 4 more months to #NationalFitnessDay  2018, I'm sharing 4 things that have personally inspired me and challenging 3 people to do the same! 1️⃣ @foundr has inspired me to be the best entrepreneur I can be. They have taught me essential skills and techniques of entrepreneurial success. @foundr is dedicated to empowering and supporting each of its members on their business journey. Shout out to my @foundr family! - 2️⃣ My #Muses  Family has inspired me to engage with the community and help others grow their online presence. Muses has helped me grow my business, Fitness by Alannah, through incredible business tips and networking opportunities. Muses has introduced me to passion driven individuals, providing me the opportunity to build uplifting relationships within the community. Shout out to @muses , the most genuinely supportive community encouraging success and growth among its members. - 3️⃣ @nationalfitnessday passion and commitment toward empowering people across the country, to feel their best through fitness, is the most inspiring! I could not be more honored to be an ambassador for National Fitness Day! Let’s celebrate living a healthy lifestyle and growing physically and mentally through fitness. - 4️⃣ Friends, family, and online community! Thank you for your support, love, positive vibes, and prayers. I would not have been able to start my own personal training business if I was not blessed with such warm-hearted friends, family, and community. Your kindness and support inspires me to share my insights and experiences engaging in a healthy lifestyle. ✨ @jesscreatives @_planetglow , and @buffduff I want to hear what's inspired you next! Don't forget to submit your nominations and support your own fit fam by Jan 31!
If you’re like me trying to avoid the frigid weather, grab a sturdy bench, step, or chair and get your workout on with these 4 killer exercises! 💁‍♀️🙋‍♀️
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1️⃣ Increase your ❤️rate, improve balance, and strengthen your quads with step ups.
👉Starting with your right leg, complete 12 reps as fast as you can.
👉Rest for 10 seconds.
👉Repeat with left leg.
👉Complete 3 sets.
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2️⃣ Applying muscle isolation, strengthen your quads and booty with single leg squats. Focus on pushing through your heel and dipping as low as you can.
👉Starting with your right leg, complete 10 reps.
👉Rest.
👉Repeat with your left leg.
👉Complete 3 sets.
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3️⃣Tighten your core and work your booty even harder with incline single leg bridges. Push your heel into your bench, lift your hips as high as you can, and squeeze your glutes! 🍑
👉Starting with your right leg, complete 10 reps. At the top of each rep, squeeze your booty and hold the hip lift for a second.
👉 Rest.
👉 Repeat with your left leg.
👉Complete 3 sets.
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4️⃣ Isolate and tone your abs with A M A Z I N G ab activation exercise. Focus on keeping your back pushed into the ground and lightly tapping your heel as you switch your legs.
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👉 Complete for 60 seconds.
👉 Rest for 10 seconds.
👉 Repeat.
👉Complete 3 sets.
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Don’t let the weather stop you from treating yourself to an awesome workout! Message me or comment below for more anywhere type of workouts! 😘
If you’re like me trying to avoid the frigid weather, grab a sturdy bench, step, or chair and get your workout on with these 4 killer exercises! 💁‍♀️🙋‍♀️ - 1️⃣ Increase your ❤️rate, improve balance, and strengthen your quads with step ups. 👉Starting with your right leg, complete 12 reps as fast as you can. 👉Rest for 10 seconds. 👉Repeat with left leg. 👉Complete 3 sets. - 2️⃣ Applying muscle isolation, strengthen your quads and booty with single leg squats. Focus on pushing through your heel and dipping as low as you can. 👉Starting with your right leg, complete 10 reps. 👉Rest. 👉Repeat with your left leg. 👉Complete 3 sets. - 3️⃣Tighten your core and work your booty even harder with incline single leg bridges. Push your heel into your bench, lift your hips as high as you can, and squeeze your glutes! 🍑 👉Starting with your right leg, complete 10 reps. At the top of each rep, squeeze your booty and hold the hip lift for a second. 👉 Rest. 👉 Repeat with your left leg. 👉Complete 3 sets. - 4️⃣ Isolate and tone your abs with A M A Z I N G ab activation exercise. Focus on keeping your back pushed into the ground and lightly tapping your heel as you switch your legs. - 👉 Complete for 60 seconds. 👉 Rest for 10 seconds. 👉 Repeat. 👉Complete 3 sets. - Don’t let the weather stop you from treating yourself to an awesome workout! Message me or comment below for more anywhere type of workouts! 😘
If you are desk bound all day and/or spend a large amount of time sitting in your car, there is a good chance your hamstrings need extra love and lengthening.
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Tight hamstrings limit the motion of your pelvis, corrupt your posture, and cause pressure on your low back.
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Loosen and lengthen your hamstrings!👇 1️⃣ Start by standing up straight with feet shoulder width apart. Be sure to keep your chest up and back straight.
2️⃣ Extend your leg in front of you placing your heel on the floor, making a 45 degree angel with your leg 
3️⃣ Slowly bend forward at the hips with arms hanging down and with legs straight as possible until you start feeling a mild stretch in your lower back and hamstrings.
4️⃣ Try to reach to your toes but avoid pushing yourself too far.
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Cheers to a healthier 2018! ✨
If you are desk bound all day and/or spend a large amount of time sitting in your car, there is a good chance your hamstrings need extra love and lengthening. - Tight hamstrings limit the motion of your pelvis, corrupt your posture, and cause pressure on your low back. - Loosen and lengthen your hamstrings!👇 1️⃣ Start by standing up straight with feet shoulder width apart. Be sure to keep your chest up and back straight. 2️⃣ Extend your leg in front of you placing your heel on the floor, making a 45 degree angel with your leg 3️⃣ Slowly bend forward at the hips with arms hanging down and with legs straight as possible until you start feeling a mild stretch in your lower back and hamstrings. 4️⃣ Try to reach to your toes but avoid pushing yourself too far. - Cheers to a healthier 2018! ✨
✨Slay away the holiday feasting with this BACK and BICEPS workout✨
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🔹Close Grip Lat Pulldown: 50lbs 10 reps
🔹Wide Grip Lat Pulldown: 40lbs 10 reps
🔹Repeat 3x
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🔹Cable Straight Bar Bicep Curls: 60lbs 10 reps
🔹Seated Wide Grip Row: 40lbs 10 reps
🔹Repeat 3x
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🔹Knee Plank Rows: 10lbs 10 reps
🔹Isolated Bicep Curls: 10lbs 10 reps
🔹Repeat 3x
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🔹Cable Reverse Fly: 20lbs 10 reps
🔹Dumbbell Pullover: 20lbs 10 reps
🔹Repeat 3x
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A little progress each day goes a long way! Happy Holidays! ❤️💪
✨Slay away the holiday feasting with this BACK and BICEPS workout✨ - 🔹Close Grip Lat Pulldown: 50lbs 10 reps 🔹Wide Grip Lat Pulldown: 40lbs 10 reps 🔹Repeat 3x - 🔹Cable Straight Bar Bicep Curls: 60lbs 10 reps 🔹Seated Wide Grip Row: 40lbs 10 reps 🔹Repeat 3x - 🔹Knee Plank Rows: 10lbs 10 reps 🔹Isolated Bicep Curls: 10lbs 10 reps 🔹Repeat 3x - 🔹Cable Reverse Fly: 20lbs 10 reps 🔹Dumbbell Pullover: 20lbs 10 reps 🔹Repeat 3x - A little progress each day goes a long way! Happy Holidays! ❤️💪
3 reasons why you definitely should add GRAPEFRUIT to your grocery list!
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1. Because grapefruits are 91% water, grapefruits hydrate your body while you eat. 
2. The high levels of potassium found in grapefruit lower blood pressure. 
3. Grapefruits are a good source of Vitamin A and C, two essential vitamins linked to fine lines and wrinkles. Vitamin A protects cells from damage and helps restore dead skin cells. Vitamin C helps fight skin damage and assists in the formation of collagen. ✔️Rehydrate
✔️Support Heart Health
✔️Mend & Tend to my skin
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👌Snack to satisfy hunger and reap interlinked health benefits.
3 reasons why you definitely should add GRAPEFRUIT to your grocery list! - 1. Because grapefruits are 91% water, grapefruits hydrate your body while you eat. 2. The high levels of potassium found in grapefruit lower blood pressure. 3. Grapefruits are a good source of Vitamin A and C, two essential vitamins linked to fine lines and wrinkles. Vitamin A protects cells from damage and helps restore dead skin cells. Vitamin C helps fight skin damage and assists in the formation of collagen. ✔️Rehydrate ✔️Support Heart Health ✔️Mend & Tend to my skin - 👌Snack to satisfy hunger and reap interlinked health benefits.
If you find yourself doubting your abs, complete 30 seconds of these bad boys and I PROMISE, you will feel them!
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🍂Catch some ab feels
1️⃣ Lie on your back with your arms stretched out to your sides. 
2️⃣ Lift your knees up off the ground making a 90-degree angle with your hips and knees.
3️⃣ Push your lower back into the ground, brace your abs and lower your legs to the right until they are as close to the ground as possible.
4️⃣ Return to the starting position, then extend your legs straight out keeping them as low to the ground as possible.
5️⃣ Return to the starting position, then rotate your legs to the left, bringing them as close to the ground as possible. 
6️⃣ Repeat.
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🍁BE SURE TO: Keep your abs centered.
🍁AVOID: Lifting your shoulders off the ground and swinging your legs excessively.
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What’s your favorite ab exercise?? Double tap and drop it below👇
If you find yourself doubting your abs, complete 30 seconds of these bad boys and I PROMISE, you will feel them! - 🍂Catch some ab feels 1️⃣ Lie on your back with your arms stretched out to your sides. 2️⃣ Lift your knees up off the ground making a 90-degree angle with your hips and knees. 3️⃣ Push your lower back into the ground, brace your abs and lower your legs to the right until they are as close to the ground as possible. 4️⃣ Return to the starting position, then extend your legs straight out keeping them as low to the ground as possible. 5️⃣ Return to the starting position, then rotate your legs to the left, bringing them as close to the ground as possible. 6️⃣ Repeat. - 🍁BE SURE TO: Keep your abs centered. 🍁AVOID: Lifting your shoulders off the ground and swinging your legs excessively. - What’s your favorite ab exercise?? Double tap and drop it below👇
Oh how breakfast warms my heart ❤️☀️
✔️Eggs
✔️Avocado
✔️Flat Bread
✔️Made Under 10 minutes
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🍳🥑🍞🙌 #everymorning
Oh how breakfast warms my heart ❤️☀️ ✔️Eggs ✔️Avocado ✔️Flat Bread ✔️Made Under 10 minutes - 🍳🥑🍞🙌 #everymorning 
🍑👌Workout of the year!
Lunge Shoulder Raise Combo: 8lb 5 reps
Single Leg Squats: 10 reps
3x
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Single Leg RDLs: 10lbs 10 reps
Squat Shoulder Press: 8lbs 10 reps
Oblique V-Ups: 10 reps
3x
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Curtsy Lunge: 20lbs 10 reps
Plank Knee Bend: 10 reps
3x
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✨Happy Holidays!✨
🍑👌Workout of the year! Lunge Shoulder Raise Combo: 8lb 5 reps Single Leg Squats: 10 reps 3x - Single Leg RDLs: 10lbs 10 reps Squat Shoulder Press: 8lbs 10 reps Oblique V-Ups: 10 reps 3x - Curtsy Lunge: 20lbs 10 reps Plank Knee Bend: 10 reps 3x - ✨Happy Holidays!✨
2018 will be a better chapter if you, think positively. Let go of past mistakes. Make new friends. Stay away from toxic people. Use your talents. Don’t hold back. Do good deeds. Speak up for yourself and know your worth. ✨
2018 will be a better chapter if you, think positively. Let go of past mistakes. Make new friends. Stay away from toxic people. Use your talents. Don’t hold back. Do good deeds. Speak up for yourself and know your worth. ✨
Toe taps and stair squat jumps are THE absolute quickest way to increase your body heat on those frigid cold days! As soon as you feel the wind chill you to the bone, begin your toe taps. Stop when you need a quick breather then begin your squat jumps. Don’t break until you reach the top. Choose your stairs wisely. Stay warm out there! 🌬❄️
Toe taps and stair squat jumps are THE absolute quickest way to increase your body heat on those frigid cold days! As soon as you feel the wind chill you to the bone, begin your toe taps. Stop when you need a quick breather then begin your squat jumps. Don’t break until you reach the top. Choose your stairs wisely. Stay warm out there! 🌬❄️
Aww this Zoodle Bowl is A M A Z I N G ! 🙌 There is a good chance I will be making this delish dish twice this week! 🤤
✔️Gluten Free
✔️Dairy Free
✔️Easy to whip up
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Ingredients:
1 Asparagus Bunch
1 Tbs Olive Oil
1/2 cups Chopped Peanuts
1/4 Lemon
2 Zucchinis
3 Minced Garlic Cloves
4 Sausages
Cracked Pepper
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DM me a 😋 for cooking directions! Hope you enjoy this Zoodle Bowl as much as I did! ❤️
Aww this Zoodle Bowl is A M A Z I N G ! 🙌 There is a good chance I will be making this delish dish twice this week! 🤤 ✔️Gluten Free ✔️Dairy Free ✔️Easy to whip up - Ingredients: 1 Asparagus Bunch 1 Tbs Olive Oil 1/2 cups Chopped Peanuts 1/4 Lemon 2 Zucchinis 3 Minced Garlic Cloves 4 Sausages Cracked Pepper - DM me a 😋 for cooking directions! Hope you enjoy this Zoodle Bowl as much as I did! ❤️