What a crazy past two years it has been! Between a pandemic, gyms and businesses closing and transitioning to being home 24/7 it’s been a whirlwind. When I look back on it, this time made me open my eyes to everything I talked about wanting to do and then actually DOING IT!
I am so grateful for YOUR support over the years between social media, YouTube and participating in live virtual classes.
With that, I am so thrilled to announce my NEW fitness channel on Kuula! On this new platform, I am bundling LIVE classes, on-demand full length workouts AND offering fitness challenges/programs all in one subscription! What’s even better is that the live classes will be pre-recorded so if you miss a class, you can stream it within 48 hours! The website is super easy to navigate and is where you’ll access the ever growing on-demand library, pre-recorded classes and reserve your spot for live virtual classes.
The class schedule is currently Total Body Conditioning on Wednesdays at 6PM EST and Perinatal Fitness (prenatal & postpartum) on Saturdays at 10AM EST. I am open to class suggestions so please feel free to reach out and let me know your thoughts!
What does a Subscription include?
Subscribing is the way to go because it includes EVERYTHING at one low price! To celebrate this new chapter, I am offering an EARLY BIRD rate of only $15/month! This includes: UNLIMITED LIVE virtual classes, an On-demand full length library, pre-recorded live classes, fitness and nutrition challenges and programs, accountability & support as well as prizes and incentives! Early bird rate ends on June 30, 2022 so lock in this low price TODAY!
Not feeling a subscription? No problem! I’m still offering class packs in singles, 6 and 12-packs. There is also an Early Bird discount of 20%off for a SINGLE class purchase. Use promo code: EARLYBIRD Like the subscription special this will also expire on June 30, 2022 so stock up on classes now! Purchase Classes HERE
7-Day Core Shred Challenge
To celebrate this new channel, I just dropped a BRAND NEW CHALLENGE! Join in on the 7-Day Core Shred Challenge! This program includes a Nutrition Guide, Food journal and 7 core workouts to help get you ready for summer! Each workout is only 7-minutes long, so no excuses! For each person that completes the challenge and tags me in an Instagram post or e-mails me your confirmation will have their name put into a raffle drawing! I’m giving away prizes including, Amazon giftcards, a miniband sets from Hope Fitness Gear and free month of subscriptions to my Kuula channel! Deadline to complete the challenge and submit is June 30, 2022. Subscribe to my Kuula channel (for only $15/month and cancel anytime) to participate and unlock access to this Challenge!
This is a trying time in the world and we are all looking for ways we can help the families and people in Ukraine. I am partnering with Bonfire to help raise money to support families and children devastated from the war in Ukraine. For this fundraising campaign, I will be donating a large portion of shirt sales towards UNICEF. There are over 7.5 million children in danger or physical harm and emotional distress due to this invasion. Money raised and donated will go towards UNICEF and their humanitarian work in Ukraine to help children and families with immediate aid to shelter, food and medicine.
If you follow me on Instagram and YouTube, you know that my motto is spreading positivity with health and fitness. Let’s spread the good vibes no matter what life brings at us! Thank you so much for your love and support!
The fundraising campaign is running now through April 17, 2022. These are also super cute shirts to gift your friends and loved ones (think Mother’s Day!). Please visit my Bonfire page to view the shirt options (including hoodies, women’s fit, tanks and more), and to purchase.
As we roll through the first couple months of 2022, this is usually the time that New Year’s Resolutions come to a fizzle…
Don’t let that be you! To kickstart your workout routine, I’m once again partnering with the WayBetter app to bring you a quick 2-week Cardio Sweat-A-Thon Challenge beginning February 28-March 13, 2022. All you have to do is complete a minimum of 30 minutes of cardio for 4 days/week for those two weeks! To keep it fun and interesting, I’m providing full length workouts for each of the workouts!
Program Dates: Monday Feb. 28-Sunday March 13, 2022
The Challenge: To complete a minimum of 30 minutes of cardiovascular workouts four times per week for two weeks. Links provided to follow along with me for ALL of your workouts!
Tracking: You must have a fitness tracker and sync it with the WayBetter app in order to submit your completed workouts. After you connect your activity tracker, the app will automatically take the average heart rate from your entire workout (110 BPM minimum) to determine if your daily goal has been met.
*WayBetter App supports Fitbit, Apple Watch, and Garmin wearable devices as well as GPS enabled apps like RunKeeper or Strava.
ACCOUNTABILITY! Stay accountable with me as your coach and a supportive community of like-minded individualsCheck in on the app to chat with other players, ask questions and connect with me.
BET on Yourself! If you’re really looking to up the stakes, you can place a beton yourself and win some money for completing the challenge and hitting your goals!
Click HERE to join the program and let’s get sweaty together!
I am so excited to share with you my BIG ANNOUNCEMENT! 2022 is right around the corner and if you’re like me, I’m ready to JUMPSTART into the New Year! I am thrilled to share that I have partnered with the Way Better app to host a 4-week “Jumpstart into Fitness” challenge!
For 4 weeks, commit to workout alongside with me for just 30 minutes a day, 4 days a week! I have designed specific workouts for this challenge for ALL FITNESS LEVELS from beginner to advanced! The only equipment you need is a set of dumbbells.
Jumpstart into Fitness Details:
Challenge Date: January 10-February 6
Enrollment Time: NOWthrough January 12 (you get a 2 day buffer)
The Challenge: Complete 4 days of working out (30-minutes each) for 4 weeks. Links provided to follow along with me for ALL of your workouts!
ACCOUNTABILITY! Stay accountable with me as your coach and a supportive community of like-minded individuals
Check in on the app to chat with other players, ask questions and connect with me
Plus, if you’re really looking to up the stakes, you can place a BET on YOURSELF and win some money for completing the challenge and hitting your goals! Follow this link to join the program and let’s get sweaty together!
Can you believe we are in the thicket of holiday season already? The holidays can be stressful, especially on your wallet. With all the talks of inflation, shipping delays and shortage of products, it is even MORE crucial to knock out your holiday shopping early and take advantage of extra discounts when you can get them!
I’m going to make it simple for you and share some of my FAVORITE fitness and wellness products to give to your friends and loved ones or add to your own holiday wish list this year. I PROMISE that I only share and rep products that I absolutely love and want to pass along the extra savings to you:-)
Terra-core & Terra-Glide
If you follow me on Instagram, you know I absolutely LOVE my Terra-core and Terra-glide! These two super versatile pieces of equipment complete my home gym and has been a lifesaver during the pandemic. The Terra-core weighs 28lbs. and has a dome shaped surface to challenge your regular step moves to become more dynamic (which means burning more calories and fat during your workouts!). The Terra-Glide is a little lighter at 15lbs and has a smaller surface area as well as pop out handles and wheels to challenge you even more!
Check out their website for more information as well as gift bundles which includes the power long loop bands. Also, if you want to workout with me and other Master Terra-core Trainers, download the ON DEMAND app!
Use my discount code to save 25% off your total purchase (including bundles): ALLYFIT
Hope Fitness Gear Bands
The PERFECT fitness travel companion! If you follow my Instagram account and have seen my travel workouts, you know that I don’t go on any trips without my Hope Fitness Gear mini loop bands! They are lightweight, compact and such a versatile piece of fitness equipment!
Save 20% off with my promo code: ALLYFIT
Jade Yoga Mat
I finally caved a couple years ago and purchased the BEST YOGA MAT I’ve ever owned! I was buying cheap mats before (not thinking what a difference it really makes) and after getting this mat, I’ll never go back! The Jade Travel Yoga Mat is super durable, non-slip and made of high quality materials. Check out the description and reviews on Amazon and give your Yogi friend (or non-Yogi like myself) the perfect gift! I don’t have a discount code for this, but I believe it’s worth the extra $$ for an incredible mat!
You’ve seen this mat in pretty much every fitness video I’ve made and that’s for a reason….it’s AWESOME! I have an up close and detailed review on YouTube that you can check out about the Gorilla Mat. https://youtu.be/NRBfmBE__0w
Between the large size (which you have many to choose from), durability and non-slip factor, this is a MUST HAVE if for your home gym! The best part is that there is a lifetime warrantee on all the mats.
Save 10% off with my Promo Code: ALLYFIT
For all your Barre and Ballet friends, the Bootykicker is the perfect at-home piece of equipment they need to tone, stretch and lengthen! This portable bar can be taken and set up anywhere. It also holds up to 3 pairs of dumbbells and newest version can also hold an iPad to stream in your fav workouts!
Use my link to save $20 off your next purchase AND receive a FREE Bender Ball:
You’ve probably seen my Tidal Tank workouts on Instagram and Youtube and it is no joke! Don’t be deceived by the water weight…it will test your strength, balance and core stability. The Tidal Tank comes in a variety of weights and sizes (my fav is the Slim fit design). Use my link and code to save 10% off your next purchase: ALLYFIT
Health & Wellness Products
I recently got the Lumen this past summer and my husband and I have been hooked ever since! This is little device takes biohacking to the next level. All you do is download the Lumen app and connect it to your device. Once some basic information is entered, you can begin tracking your metabolic flexibility all in one breath! The app will also give meal suggestions based on your reading and adjusts accordingly each day. I highly suggest testing first thing in the morning, before and after working out. After using the Lumen for a few months, I’ve noticed a huge change in my food choices. Check out their website for more information and my Instagram video for my review.
Save 10% off your next purchase with code: ALLYFITATL
My new skincare obsession! If you have sensitive skin like I do and sweat most days with your workouts, this is the skincare product for you! The amazing part about all the products is that it won’t clog pores, is hypoallergenic, is vegan and paraben-free and is made from natural ingredients. Plus, for every one set of facial products sold, an Argan tree is planted in Morocco.
Save 10% off your next purchase with Promo Code: ALLYFITATL
Motiv8 Performance Health Products
Give the gift of health and wellness with Motiv8 Performance! Products range from aiding energy, weight loss, sleep, nutrition, protein and more! All Motiv8 health supplements are all natural, gluten free, vegan, non-GMO, sugar-free and has no artificial colors. On top of all that, they taste AMAZING! My favorite is the dessert protein powder in Blueberry Cheesecake flavor!
Save 15% off PLUS Free Shipping with promo code: ALLYFIT
The perfect stocking stuffer! Goli gummies known for their delicious tasting apple cider gummies but also offer Superfruits, Ashwa, Super Greens and Chocolatey Bites (multi-vitamin). All of the vitamins are gluten-free, plant-based, kosher and have no artificial colors flavors or preservatives.
Save 10% off with my Promo Code: ALLYFIT
FitTrack Dara Smart Scale
If you know me, you know that I’m not someone that weighs myself everyday and gets focused on the lbs. Having the FitTrack Smart Scale gives so much more information about your body aside from just the weight number! After pairing with the free app, get personalized insights like your body fat percentage, body water mass, bone mass, muscle mass, BMR and more! You can even track your daily nutrition and take part in fitness programs all through the app. Check out the FitTrack website for more info and bundle options and use my promo code to save even more!
20% off Promo Code: ALLISON20
Ice Shaker Premium Drinkware
My new favorite insulated water bottle! As seen on Shark Tank, Ice Shaker water bottles are premium quality, double wall vacuum insulated bottles that hold ice for over 40 hours! All the bottles are BPA free, leak proof and dishwasher safe. I also love all the different styles and colors they come in! This is an awesome stocking stuffer to give your friends and loved ones. Check out all the products on the website and use my promo code to save $5 off your next order!
$5 off Promo code:ALLISON
Just for Fun
Y’all know I sport A LOT of Carbon38 outfits in my videos. It’s so hard not to just want everything on the website! Carbon38 has their own brands as well as a ton of other big name brands like Adidas, Beyond Yoga, Nike, Beach Riot, Reebok and more! There’s everything from workout and casual clothes, shoes and accessories. Use my affiliate link and discount code to save 15% off your first two purchases.
Save 15% off your first TWO purchases! Promo code:ALLISONLEEA20
OK, this one is a SPLURGE but totally worth it especially if you have thick hair like I do. If you are looking for salon quality blowouts, you NEED this blow dryer! This super compact, ultra-fast dryer has everything you need for a quicker blowout. It also includes magnetic attachments, Dyson smoothing nozzle, styling concentrator, and diffuser.
If you’ve been following along with me in my Instagram stories, you know that I’ve had a crazy busy and transitional summer! We moved homes in May, went through (what seemed like) endless renovations in our new house and my son Apollo started his second-grade year at a new school this past week. Apollo was with me almost 100% of the time during summer aside from a few short camps, which means we were all out of a regular routine for the past few months.
Now that the new school year has begun, we are all finally getting back into a more consistent routine and healthier habits. Who’s with me????
Here are four quick tips to get the back into a healthy routine again:
Go to bed earlier– If you’re like me, we are transitioning back to going to bed earlier and setting the alarm clock to wake up at 6AM. This is probably one of the most challenging for my family since my husband and son are both night owls. Make a commitment as a family (not just the kids) to do this and in the end, everyone will feel less groggy and tired in the AMs. If you can, keep this routine going on the weekends as well!
Meal Prep– I’ve talked about this in previous posts, but it is so important to plan family meals ahead of time! As a family, we did stay on track this summer with “meal prep Sunday” and grilled chicken and veggies every Sunday to have ready-to-eat during the weekdays. This takes so much time and pressure off deciding what to each each day! For the kiddos, pack lunches the night before and take the pressure off trying to get this done in the early mornings while running out the door! Make sure to include whole-grains, healthy fats and protein with each meal. For more meal-prep ideas, check out my “Healthy Eating at Home” blog HERE.
Re-organize and plan your daily calendar– I am a calendar kind of girl! I’ll be the first to admit that I am super dependent on my e-mail and phone calendar to help keep me on task every day. From appointments, workouts, meal prep, carpool times, grocery shopping, etc, EVERYTHING is on there and gives alerts me so I don’t forget! If you’re not doing this, try it for a week and let me know in the comments if it works for you.
Make exercise a PRIORITY– I know I probably sound like a broken record with this one, but it’s true! If you make exercise a priority and dedicate at least 20-30 minutes each day to move, you will feel better and MORE productive the rest of the day! Put it on your calendar and make it a must-do PRIORITY! If you can’t get a workout in yourself, make it a family activity each day after school and on the weekends. You won’t even realize you’re working out!
Need quick workouts to follow along with? Subscribe to my YouTube channel and make sure to tap the BELL to stay notified with the latest fitness videos HERE.
Think reducing fat in a certain area when training is possible? Read on to learn more…
I get questions all the time like “How can I lose fat in my arms?”, “If I do a lot of sit-ups, will I get get rid of the muffin top?”, “Will doing chest exercises make my chest smaller?”. Let’s just strip off the band aid and make it clear that spot reducing is a MYTH!
According to ACE Fitness, targeting “trouble areas” through isolated exercises is false and ineffective. The key to achieving a healthy and strong body is by eating healthy, exercising regularly and getting enough sleep in order to increase your metabolism. What is metabolism? “Metabolism is the complex chemical processes your body uses for normal functioning and sustaining life, including breaking down food and drink to energy and building or repairing your body.” Basically, the higher your metabolism, the more calories and fat you burn at rest (doing absolutely nothing!). The more muscle mass you have, the higher your BMR (basal metabolic rate) is. OK, no more scientific stuff….
Here are some quick tips on how to get MORE fit and increase your metabolism:
Change up your Workout Routine– Do you find yourself doing the same routine day after day and not seeing results? Change it up by incorporating more interval/HIIT sessions, increase your weights or slow down your pace when lifting. Think about working BIGGER muscle groups for high calorie burn (like squats, lat pull-downs, bench press, etc.) Check out my Circuit and HIIT workouts on Youtube HERE.
Eat Healthier– Without going into too much detail, eat a well-balanced meal plan (I HATE the word “diet”) is a huge factor in losing weight, gaining muscle and increasing your RMR. Try using a food tracker like MyFitnessPal or Calorie Counter to keep track of macros (carbs, protein and fats)
Know your Metabolic Rate– The higher your metabolic, rate, the more calories your body burns during exercise and at rest! Get to you know your metabolic rate to better train more efficiently. Recently, I have been using an at-home metabolic tracking device called Lumen! This has changed the game for me and tells me when I’m using carbs or fat for energy. I’ll post more about this in my Instagram stories and highlights soon! In the meantime, learn more at: www.lumen.me Use my discount code to save 10% off purchases: ALLYFITATL
Get more SLEEP– We can all probably use this! Not getting enough sleep can totally affect your weight and fitness level. Aside from putting your brain in a funk, sleep deprived individuals make poorer food choices, and experience lower energy levels which can negatively affect your workouts. The average adult should aim for 7-9 hours of shut eye per night.
To conclude, is spot reducing possible? And the answer is NO!
With the combination of the pandemic slowing down, warmer weather and kids on school breaks, it’s a time that people are starting to travel again! Believe me, I am VERY EXCITED to get back to “normal”, whatever that may be moving forward. Planning a trip is definitely in the near future!
Making exercise a priority while traveling is usually not the top of my list of things to do. There are so many better things to do and time is very short! However, believe me, you will feel better even if it’s just 5-10 minutes of extra movement each day.
After over a year of home workouts ONLY, it is so easy to transfer those good habits when you’re not at home! Here’s a few fun tips to get extra exercise in throughout your vacation without sacrificing a ton of time:
Make workouts FUN and involve your entire family or partner! You don’t have be on your own or away from your loved ones during your workout. Find family friendly activities you all can do! For example: go on a hiking adventure (our family’s favorite!), go for a stroll on the beach, have a push-up contest with your family and see who can do the most in good form, play a game like soccer, football, tag, etc., take a walking tour around the city you’re staying at.
Wake up 30-60 minutes early and get your own workout in! OK, so I’ll admit, I don’t always want to exercise as a family because my workouts are ME TIME. If you’re in the same boat and don’t want to take away family or couple time during the day, wake up 30-60 minutes before everyone else and knock it out! If there’s a hotel gym or fitness center nearby, do that or complete one of my no equipment home workouts (YouTube link at the end of the post). Also think about packing light weight fitness equipment like resistance bands and maybe the TRX (it goes with me on every vaca!). I’ll put links at the bottom of this post for discount codes for my favorite bands!
Don’t skip breakfast! I totally believe that breakfast is the most important meal of the day, even on vacation. If you don’t want to eat out, pack yourself some staples from home so you can have a quick and healthy meal or stock up at the local grocery store and stock your fridge (if you have one). It’s also nice to have your own food with you in case you don’t want to eat out for every single meal. If you have the option where you’re staying, plan a few healthy meals to stay in and cook. Easy foods to keep on hand are: packets of oatmeal, low-sugar cereals, protein bars, yogurt, fruit (think bananas, apples, grapes and oranges), veggies and hummus, cheese sticks.
Sneak exercise in throughout the day! Exercise throughout the day without having to change your plans! The first tip is to work your abs! Anytime you’re sitting or standing, engage the core (suck it in!) and hold for 15-20 seconds. Slowly release and repeat again 3-5 times. Do this throughout the day to work your transverse abs. Another tip is to add in extra steps like park the car a little further away, take the stairs, get up and move or walk around at least once every 30 minutes. Sneak in some calf raises every time you’re in a standing position, do some chair stretches, treat your water bottle like a dumbbell and do some curls or overhead presses! Before you know it, you’ve completed an entire workout through the course of the day
If you do plan on traveling this summer or in the near future, be safe, have fun and get your workout in!
Did you know that both women AND men have pelvic floor muscles? The stereotype is that only women have a pelvic floor (PF) and should do kegel exercises but in fact, men also have a PF and need to do kegel exercises! Read on to learn more…
Pelvic Floor Facts:
The PF muscle is a large muscle roughly the size of a sheet of paper connecting your tailbone, pubic bone and hip to hip bone.
In women, the PF supports the uterus, bladder, small intestine and rectum.
In men, the PF supports the prostate, bladder, small intestine and rectum.
Causes for weak PF muscles include pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.
Having strong PF muscles leads to: less chance of urinary or bowel incontinence, reduce the chance of passing gas and an increase in sexual function (YES, that means more orgasms!).
Ways to strengthen the Pelvic Floor:
The most traditional way to strengthen the PF floor is to perform kegels. The best part of kegels if they can be performed in any position and nobody knows you’re doing them! Sitting or lying down is ideal but can also be completed in a standing position.
If you are not sure if you’re contracting (lifting) the PF properly, imagine stopping urination mid-stream (do this once, but do not make this a regular habit it can lead to a urinary tract infection). Think about lifting up all four corners of the PF muscle.
When performing kegels, DO NOT tighten your glutes or abdominal muscles. Also, do not hold your breath (breath normal).
Once the PF muscle is lifted, hold for 2-3 seconds and then slowly relax. Repeat for 20-30 seconds multiple times each day.
Play around with different counts like hold for 4 counts, relax 4 counts. Try Quick Flicks: 30 seconds lifting and relaxing quickly for 30 second blocks.
Kegels should be a permanent part of your daily routine to keep your pelvic floor healthy and strong!
Check out my YouTube video highlighting proper kegel technique:
If you’re having any issues performing kegels or not sure if you’re doing them properly, consult with your physician or healthcare provider.
If you are currently pregnant or thinking about getting pregnant, here is a quick guide to dietary supplements that should be included in your daily regime according to the most recent version of the 2020-2025 Dietary Guidelines for Americans. These are important minerals to include in addition to eating a healthy and well-balanced meal plan.
**Consult with your healthcare provider for guidance regarding caloric intake during pregnancy and lactation.
Supplements and foods to consider:
Folate/Folic Acid- It is important to increase folic acid intake at least one month pre-pregnancy and during pregnancy in order to prevent neural tube defects. The recommended amount is 400-800mcg of folic acid per day. Food sources include dark leafy greens, beans, peas, and lentils. All enriched grains (i.e., bread, pasta, rice, and cereal) and some corn masa flours are also fortified with folic acid.
Iron- Levels tend to fall when pregnant and then return back to normal post-lactating once menstruation begins. Pregnant women need twice as much iron in order to make the blood supply for the baby. Iron also helps move blood from your (and your baby’s) lungs to the rest of your body. Iron deficiency is very common for pregnant women so it is very important to consume at least 30mg/day to support this. Most prenatal vitamins cover this amount. Food sources include most animal sources, dark leafy greens, beans, lentils and peas.
Iodine- Having the proper amount of iodine consumption is important for neurocognitive development of the fetus. Iodine is primarily in dairy products, eggs, seafood and iodized salt. Most pregnant women do not need to take a supplement.
Choline- This mineral supports infant brain health and spinal development. This mineral is typically not found in prenatal vitamins but can be found in eggs, meat and some seafood as well as beans, peas and lentils. Speak with your healthcare provider if for choline supplement guidance.
Seafood- A great source for Omega-3’s which are found in fatty fish. It is recommended to intake 8-12 ounces of seafood per week from sources lower in methylmercury. Over time, this mineral can be harmful to the brain and nervous system if a person is exposed to too much of it over time. This, in turn, can lead to negative effects on the developing fetus. Here are the best options: sardines, pollock, flounders, cod, tilapia, shrimp, oysters, clams, scallops and crab.