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  • fitnessbyalannah
    Women's Fitness Expert
    @fitnessbyalannah

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“The body benefits from movement, and the mind benefits from stillness.” - Sakyong Mipham🧘‍♀️✨
“The body benefits from movement, and the mind benefits from stillness.” - Sakyong Mipham🧘‍♀️✨
Avoid getting caught up holiday stress and unhealthy decisions. Use a planner to stay disciplined, motivated, and on track. Schedule out your to-do list, workouts, errands, and goals. At the end of each day, track and review your daily accomplishments.
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I also use my planner to evaluate my monthly progress, revisit setbacks, how I overcame them, and ways I can improve myself for the next month.
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Here are a few of my successful tracking tips to help you succeed! 
1️⃣ Be faithful and honest in your tracking
2️⃣ Schedule your workouts
3️⃣ Log yourself into good habits
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December is around the corner! Be sure to schedule out the last few weeks of November!
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Happy Sunday! 🤓
Avoid getting caught up holiday stress and unhealthy decisions. Use a planner to stay disciplined, motivated, and on track. Schedule out your to-do list, workouts, errands, and goals. At the end of each day, track and review your daily accomplishments. - I also use my planner to evaluate my monthly progress, revisit setbacks, how I overcame them, and ways I can improve myself for the next month. - Here are a few of my successful tracking tips to help you succeed! 1️⃣ Be faithful and honest in your tracking 2️⃣ Schedule your workouts 3️⃣ Log yourself into good habits - December is around the corner! Be sure to schedule out the last few weeks of November! - Happy Sunday! 🤓
Double tap for Thursday ❤️ workouts!
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Still debating on working out tonight? The answer is YES! Try out today’s chest and triceps workout! It’s short & sweet 😘
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🔹Clock Push-Ups:
8 clockwise + 8 counter clockwise
🔹Stability Ball Lying Over Head Triceps Extension:
12 reps 15lbs
x3
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🔹Cable Bent Over Triceps Extensions:
7 reps 20lbs
🔹Single Arm Chest Press:
12 reps 15lbs
x3
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Let me know how your workout goes! ✨
Double tap for Thursday ❤️ workouts! - Still debating on working out tonight? The answer is YES! Try out today’s chest and triceps workout! It’s short & sweet 😘 - 🔹Clock Push-Ups: 8 clockwise + 8 counter clockwise 🔹Stability Ball Lying Over Head Triceps Extension: 12 reps 15lbs x3 - 🔹Cable Bent Over Triceps Extensions: 7 reps 20lbs 🔹Single Arm Chest Press: 12 reps 15lbs x3 - Let me know how your workout goes! ✨
Butterflies can’t see their wings.
They can’t see how truly beautiful they are, but everyone else can. 🦋
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Girl, you look beautiful today! Xo
Butterflies can’t see their wings. They can’t see how truly beautiful they are, but everyone else can. 🦋 . Girl, you look beautiful today! Xo
Recently, I’ve been all about incorporating different step up exercise variations during my leg workouts. STEP UPS target your thighs (quads) and booty (glutes) and only require a small sturdy step. Today, I put more of an emphasis on working my booty and added a kickback to my step ups.
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🦃 Get ready for this years’ Turkey Trot with this 🙌leg workout! -
Lateral Bench Step: 12 Reps (Right & Left Side)
Jack Squats: 8 Reps
Step Up Kick Back: 12 Reps 10lb
Repeat 3x
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Stability Ball Hamstring Curl: 12 Reps
Stability Ball Crunches: 12 Reps
Stability Ball Lateral Toe Touches: 12 Reps
Repeat 3x
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As you get stronger, increase the height of your step or hold weights in each hand to progress the intensity of the exercise.
Recently, I’ve been all about incorporating different step up exercise variations during my leg workouts. STEP UPS target your thighs (quads) and booty (glutes) and only require a small sturdy step. Today, I put more of an emphasis on working my booty and added a kickback to my step ups. - 🦃 Get ready for this years’ Turkey Trot with this 🙌leg workout! - Lateral Bench Step: 12 Reps (Right & Left Side) Jack Squats: 8 Reps Step Up Kick Back: 12 Reps 10lb Repeat 3x - Stability Ball Hamstring Curl: 12 Reps Stability Ball Crunches: 12 Reps Stability Ball Lateral Toe Touches: 12 Reps Repeat 3x - As you get stronger, increase the height of your step or hold weights in each hand to progress the intensity of the exercise.
Mmmm chia seed pudding is the perfect little snack! One serving is filled with nutrients and complete satisfaction. 🙌
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Directions:
1. Pour 2 tbsp of chia seeds in a small glass or jar. 
2. Add 1 tbsp of steel cut oats. 
3. Add your favorite fruit. 
4. Add Silk’s Protein Nut Milk until the chia seeds and oats are completely submerged. 
5. Refrigerate over night.
6. Enjoy! -
I have experimented with blueberries, strawberries, kiwi, and a gallop of peanut butter. My boyfriend fell in love with the peanut butter batch. My favorite batch has been the strawberries! 😋
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Drop a 🍓 if you would like me to send you exact directions on how to make your own batch of chia seed pudding!
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What do you mix your chia seeds with??
Mmmm chia seed pudding is the perfect little snack! One serving is filled with nutrients and complete satisfaction. 🙌 - Directions: 1. Pour 2 tbsp of chia seeds in a small glass or jar. 2. Add 1 tbsp of steel cut oats. 3. Add your favorite fruit. 4. Add Silk’s Protein Nut Milk until the chia seeds and oats are completely submerged. 5. Refrigerate over night. 6. Enjoy! - I have experimented with blueberries, strawberries, kiwi, and a gallop of peanut butter. My boyfriend fell in love with the peanut butter batch. My favorite batch has been the strawberries! 😋 - Drop a 🍓 if you would like me to send you exact directions on how to make your own batch of chia seed pudding! - What do you mix your chia seeds with??
Who wants to –
• Feel good naked.
• Have more energy.
• Wake up feeling fully rested.
• Spark up their sex life
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If you said yes to any of these, you must schedule your life around constant activity, create active space, and always have a health and fitness goal. This week schedule your workouts, host walk meetings with your coworkers/clients, and organize hikes after work. On the weekends, keep it going, stay active! Wake up and do yoga, go for a hike, go to the park, or take a class! When you are constantly active, you take the reins on your health.
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Keep yourself active! I promise it will make you smile.
❤️
Double tap if you are all about keeping a schedule!
Who wants to – • Feel good naked. • Have more energy. • Wake up feeling fully rested. • Spark up their sex life - If you said yes to any of these, you must schedule your life around constant activity, create active space, and always have a health and fitness goal. This week schedule your workouts, host walk meetings with your coworkers/clients, and organize hikes after work. On the weekends, keep it going, stay active! Wake up and do yoga, go for a hike, go to the park, or take a class! When you are constantly active, you take the reins on your health. - Keep yourself active! I promise it will make you smile. ❤️ Double tap if you are all about keeping a schedule!
Do you experience midday grogginess or fatigue?
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You could be dehydrated! Don’t forget about your H2O intake this winter. Even if you are less active during the colder months, you still need to hydrate! Our body needs enough H2O to properly function and efficiently use energy.
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To calculate approximately how many oz of H2O you should be drinking, divide your body weight by 2. .
Ex: 130lb / 2 = 65oz
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I like to use water bottles with the measurements labeled. If you need help finding a water bottle, PM me a 💧
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Stay hydrated & happy Friday!
Do you experience midday grogginess or fatigue? - You could be dehydrated! Don’t forget about your H2O intake this winter. Even if you are less active during the colder months, you still need to hydrate! Our body needs enough H2O to properly function and efficiently use energy. - To calculate approximately how many oz of H2O you should be drinking, divide your body weight by 2. . Ex: 130lb / 2 = 65oz . I like to use water bottles with the measurements labeled. If you need help finding a water bottle, PM me a 💧 - Stay hydrated & happy Friday!
Can you complete this workout in less than 10 minutes?! -
Ready, set, GO!👟👟
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Complete as many reps as possible for each exercise and its assigned amount of time. NO RESTS!
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1️⃣Inchworm Plank Walk Up: 60 seconds
2️⃣Plank Shoulder Tap 30 seconds
3️⃣Plank Arm Reach 30 seconds
4️⃣Push-Up w/ Knee Extension 15 seconds x2 (switch legs)
Repeat 3x
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⏱Drop your time below!
Can you complete this workout in less than 10 minutes?! - Ready, set, GO!👟👟 - Complete as many reps as possible for each exercise and its assigned amount of time. NO RESTS! - 1️⃣Inchworm Plank Walk Up: 60 seconds 2️⃣Plank Shoulder Tap 30 seconds 3️⃣Plank Arm Reach 30 seconds 4️⃣Push-Up w/ Knee Extension 15 seconds x2 (switch legs) Repeat 3x - ⏱Drop your time below!
Your workouts don’t have to take up a lot of your time! Give it your all and achieve results with micro workouts!
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You Can Squeeze Me In | Full Body Workout
Squat Single Leg Press: 30 sec
Side lunges: 60 sec
Repeat 3x
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Inchworm: 30 sec
Knee Push-Up: 30 sec
Knee Triceps Push-Up: 30 sec 
Repeat 3x
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Leg Lifts: 30 sec
Windshield Wipers: 30 sec
Repeat 3x
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Avoid squeezing out excuses! Always squeeze in time for you! 😘
Your workouts don’t have to take up a lot of your time! Give it your all and achieve results with micro workouts! - You Can Squeeze Me In | Full Body Workout Squat Single Leg Press: 30 sec Side lunges: 60 sec Repeat 3x - Inchworm: 30 sec Knee Push-Up: 30 sec Knee Triceps Push-Up: 30 sec Repeat 3x - Leg Lifts: 30 sec Windshield Wipers: 30 sec Repeat 3x - Avoid squeezing out excuses! Always squeeze in time for you! 😘
Good Morning & Happy Tuesday! I think this mornings breakfast scramble is my favorite at home breakfast dish! Let me know what you think! -
Ingredients:
2 scrambles eggs
2 slices of toast
1 tbl kerrygold butter
Drizzle of Siracha Salsa
1/2 Avocado
Copped cilantro (too taste)
* smoked hot sauce from Belize
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Breakfast fiesta in your mouth!
Good Morning & Happy Tuesday! I think this mornings breakfast scramble is my favorite at home breakfast dish! Let me know what you think! - Ingredients: 2 scrambles eggs 2 slices of toast 1 tbl kerrygold butter Drizzle of Siracha Salsa 1/2 Avocado Copped cilantro (too taste) * smoked hot sauce from Belize - Breakfast fiesta in your mouth!
Double Tap if you have scheduled your Monday workout! Drop a 💪 if you have 20 minutes to spend on yourself! Get your week started with this 20-minute morning boost!
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Complete:
30 sec warm up knees
30 sec side skaters 
20 sec rest 
Repeat 3x .
30 sec right lunge power knee hop
30 sec left lunge power knee hop
25 sec rest
Repeat 3x .
30 sec butt kickers
30 sec x jump
30 sec rest
Repeat 3x .
30 sec right oblique lunge crunch
30 sec left oblique lunge crunch
30 sec overhead reach
30 sec rest
Repeat 3x
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✨This Monday is the start of an awesome week! ✨
Double Tap if you have scheduled your Monday workout! Drop a 💪 if you have 20 minutes to spend on yourself! Get your week started with this 20-minute morning boost! . Complete: 30 sec warm up knees 30 sec side skaters 20 sec rest Repeat 3x . 30 sec right lunge power knee hop 30 sec left lunge power knee hop 25 sec rest Repeat 3x . 30 sec butt kickers 30 sec x jump 30 sec rest Repeat 3x . 30 sec right oblique lunge crunch 30 sec left oblique lunge crunch 30 sec overhead reach 30 sec rest Repeat 3x . ✨This Monday is the start of an awesome week! ✨
I'm thrilled to announce I'm an ambassador for @NationalFitnessDay and today marks exactly 6 months to the next celebration May 5, 2018!
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I'll be posting and participating in monthly challenges to count down. First challenge: Share 6 goals you want to reach by #NationalFitnessDay 2018 and tag 3 friends to do the same! Here are mine: 
1. Complete NUHS’s Naturopathic Doctoral pre-requisite program. 
2. Publish my first monthly newsletter. 
3. Spread the word about 
#NationalFitnessDay
4. Read 3 books.
5. Perform a handstand.
6. Collaborate with health & fitness influencers. 
@kc_grl , @_lemonandfig , and @2cindylouwho you're up! I challenge you to repost with your 6 goals. Can't wait to see what they are!
I'm thrilled to announce I'm an ambassador for @NationalFitnessDay and today marks exactly 6 months to the next celebration May 5, 2018! - I'll be posting and participating in monthly challenges to count down. First challenge: Share 6 goals you want to reach by #NationalFitnessDay  2018 and tag 3 friends to do the same! Here are mine: 1. Complete NUHS’s Naturopathic Doctoral pre-requisite program. 2. Publish my first monthly newsletter. 3. Spread the word about #NationalFitnessDay  4. Read 3 books. 5. Perform a handstand. 6. Collaborate with health & fitness influencers. @kc_grl , @_lemonandfig , and @2cindylouwho you're up! I challenge you to repost with your 6 goals. Can't wait to see what they are!
This Chicago weather is bringing out the chili in me! I’m definitely obsessed with this pumpkin quinoa chili recipe! .
Check out the ingredients & drop 😋 in the comments for the cooking directions!
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Ingredients Gluten free.
Meat
• 1 lb ground turkey
Produce
• 1/2 Avocado
• 1 diced Tomatoes
• 2 cans Black beans
• 1/2 tsp Chipotle chile, powder
• 1 Cilantro
• 2 cloves Garlic
• 1 can Kidney beans, red
• 1 ½ cup Pumpkin puree
• 1 Yellow onion, medium
• 1 cup Quinoa 
Canned Goods
• 4 cups Beef stock
Baking & Spices
• 1/2 tsp Allspice
• 1 tbsp Chili powder
• 1/4 tsp Pink Himalayan Salt
• 2 tsp Paprika, smoked
This Chicago weather is bringing out the chili in me! I’m definitely obsessed with this pumpkin quinoa chili recipe! . Check out the ingredients & drop 😋 in the comments for the cooking directions! . Ingredients Gluten free. Meat • 1 lb ground turkey Produce • 1/2 Avocado • 1 diced Tomatoes • 2 cans Black beans • 1/2 tsp Chipotle chile, powder • 1 Cilantro • 2 cloves Garlic • 1 can Kidney beans, red • 1 ½ cup Pumpkin puree • 1 Yellow onion, medium • 1 cup Quinoa Canned Goods • 4 cups Beef stock Baking & Spices • 1/2 tsp Allspice • 1 tbsp Chili powder • 1/4 tsp Pink Himalayan Salt • 2 tsp Paprika, smoked
🥑 + red pepper flakes = 🙌 #sodelicious
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What’s your favorite 🥑topping?!
🥑 + red pepper flakes = 🙌 #sodelicious  . What’s your favorite 🥑topping?!
Shadows of a thousand years rise again unseen, voices whisper in the trees, “tonight is Halloween.” 💀
Shadows of a thousand years rise again unseen, voices whisper in the trees, “tonight is Halloween.” 💀
You might want to think twice before snacking on the miniature candy bars this Halloween...
💭
In order to burn off one KitKat Mini bar (70 cal, 2tsp sugar) you would have to complete 8 minutes of butt kicks! 😳
🍫Is the candy bar worth it??
You might want to think twice before snacking on the miniature candy bars this Halloween... 💭 In order to burn off one KitKat Mini bar (70 cal, 2tsp sugar) you would have to complete 8 minutes of butt kicks! 😳 🍫Is the candy bar worth it??
Who has already dipped into the candy bowl?! Guilty. 🙋
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Here’s your chance to work off those candy bars and take control over your health and fitness before the holiday season festivities! 🎃🦃🎄
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💛Join for FREE TODAY, the Quit Your Witchin’ & Creep It Real 13 Day Fitness Challenge.
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🕷For 13 Days:
Challenge yourself to a strict, whole foods diet and 13 wicked workouts. No rest days.
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🕷Adhere to the If the Broom Fits Oath, eat clean and workout for 13 days, and you could WIN One FREE Month of one-on-one personal training through Fitness by Alannah’s mobile training app! 🏆
Who has already dipped into the candy bowl?! Guilty. 🙋 . Here’s your chance to work off those candy bars and take control over your health and fitness before the holiday season festivities! 🎃🦃🎄 . 💛Join for FREE TODAY, the Quit Your Witchin’ & Creep It Real 13 Day Fitness Challenge. . 🕷For 13 Days: Challenge yourself to a strict, whole foods diet and 13 wicked workouts. No rest days. . 🕷Adhere to the If the Broom Fits Oath, eat clean and workout for 13 days, and you could WIN One FREE Month of one-on-one personal training through Fitness by Alannah’s mobile training app! 🏆