Author: allyfitatl

Health

Gently Care for Yourself During Cancer: Mind, Body, and Soul

by allyfitatlLeave a Comment on Gently Care for Yourself During Cancer: Mind, Body, and Soul
Gently Care for Yourself During Cancer: Mind, Body, and Soul

Dealing with cancer is taxing on all fronts: it can deplete your physical strength, sap your mental energy, and cause emotional turmoil. Face these challenges head-on with a few time-tested strategies. From gathering your support network to pursuing your passions, the following tips from Cancer Society of America will help you through your journey.

Incorporate Walks and Joyful Movement

Walking outdoors is one of the best ways to strengthen and refresh us, inside and out, and it’s especially convenient if you live or work in an area with a high Walk Score. Any area scored 70 or higher on a walk score chart is pedestrian-friendly. But even simple things like getting up and dressed, doing a few light stretches, or moving around the house count toward your daily movement.

Getting adequate rest should always be your top priority, but it’s also important to move your body when you feel up to it. The American Cancer Society advises thinking of a few safe, low-impact movements that you love to do. What brings about a feeling of peace and joy? Maybe it’s yoga, swimming, or walking.

Activities like these can restore a sense of the normal rhythm of life. It doesn’t need to be an elaborate routine; a few minutes here and there, like when your meals are cooking, is sufficient. If a movement hurts or triggers discomfort, stop. And always discuss a potential exercise routine with your doctor before starting.

Shape a Clean and Tidy Environment

Clutter can be a source of stress and harbor dust and harmful bacteria, so give yourself the gift of a tidy home environment. Invest in some storage containers, cast items you no longer need into boxes to give to a charity, and shape a space of sweet simplicity. Choose carcinogen-free cleaning products to wipe down surfaces, which frequently have the bonus benefit of being infused with essential oils. Scents like lavender and eucalyptus can help you relax.

Prioritize Rest

Honor your body’s signals when you need to rest. Give yourself carte blanche to cancel plans at the last minute or wrap up work early when you need some downtime. Although missing out on work or play can be disheartening, you’ll be conserving your energy to enjoy these activities again sooner.

Practice Healthy Habits

Supporting your health and wellness during cancer treatment is vital, and adopting healthy habits can make a significant difference. Drinking at least two liters of water per day helps keep you hydrated and aids in detoxifying your body. Exploring CBD oil for pain relief can offer a natural alternative to manage discomfort.

Additionally, starting a meditation practice can help reduce stress, improve mental clarity, and promote a sense of calm. These habits collectively contribute to enhancing your overall well-being and can provide valuable support as you navigate your treatment journey.

Get Support

When you first received your diagnosis, you probably heard this familiar line from family and friends: “Let me know if there’s anything I can do!” Most people never take their loved ones up on this offer. But asking for help is one of the kindest things you can do for yourself during this time.

Make a list of all the people in your support network and think of how they can assist you.  Maybe take one of those well-meaning friends up on an offer for help on your decluttering project. A next-door neighbor might be able to drop off a meal from your favorite takeout spot. When your best friend in another state can’t pitch in on those in-person tasks, she could spend her lunch break ordering a few household essentials for you on Amazon. 

Care for Your Mind

Don’t forget the importance of mental health resources. The emotional roller coaster of cancer is difficult for the best of us. A support group or one-on-one therapist who specializes in patients with cancer can be an invaluable resource when friends and family just don’t understand. Want to find one in your area? Ask a family member to do the research for you and schedule an appointment.

Adding these types of treatments can enhance your wellbeing and be integral pieces of a well-rounded treatment plan.

Find Ways to Care for Yourself

However you choose to cope with cancer, remember to honor your intuition and your body’s signals. You can do this by including joyful movement, embracing your tribe’s support, getting in a good walk, and shaping a restful and uncluttered space. Remember to incorporate key therapies in your regimen and tap into mental health support services to protect your mindset. Take the time to take care of yourself in meaningful ways. It’s a marathon, not a sprint.

For more information visit https://cancersocietyofamerica.info to learn more!

Article contributed by denise_lozada@cancersocietyofamerica.info

Fitness, stay active

Empower from Within

by allyfitatlLeave a Comment on Empower from Within
Empower from Within

Spring is a great time to get back into a regular fitness routine, and I’m excited to announce a BRAND NEW FITNESS PROGRAM that just released on my fitness app!

Whether you’re just starting your fitness journey or looking to jump back into a routine, I have a 9-workout series for you! Feel good from within with the EMPOWER program featuring low-impact routines rotating between Pilates, Walking, and LIIT (low-impact interval training) workouts. All the workouts are beginner-friendly and low impact!  Even if you’re a fitness aficionado, this is a great program to complete or pick and choose workouts to help break up your regular routine.  The most equipment you’ll need is light to moderate dumbbells and a mat.

To access the entire program on my digital studio app, go to the “Challenges” tab on the Sudor app. Once there, you’ll see it listed as a program. You can complete the workouts in any order you prefer, but I recommend doing them every other day for about 3 weeks to finish the program.

Empower from Within will also be available on YouTube beginning May 6! All 9 workout videos will be released one at a time on Monday, Wednesday and Fridays at 5AM EST. Make sure to SUBSCRIBE to my channel so you don’t miss a single workout.

Hate watching ads during videos?  Then join my digital studio app on Sudor to try it out for FREE for one week, AD-FREE!  Simply register and sign up for a month-to-month membership to get started. You can cancel your membership before the week is up to avoid any charges. Register HERE

Who’s ready to get moving?

xo,

Coach Ally

Nutrition

High Protein Cloud Bread Recipe

by allyfitatlLeave a Comment on High Protein Cloud Bread Recipe
High Protein Cloud Bread Recipe

Have you ever tried making cloud bread before?  I just made this for the first time ever and am HOOKED🤩 Unlike regular breads, there is no flour of any type, just egg whites.  Check out the recipe below and let me know in the comments if you’re going to try and make this too.

Ingredients

  • 4 egg whites
  • 1 Tablespoon cocoa powder
  • 3 Tablespoons sugar
  • 2 Tablespoons corn starch
  • Pinch salt

Instructions

  • Preheat oven to 350°F and line a baking sheet with non-stick silicone mat.
  • Whisk together dry ingredients in a small bowl.
  • Separate egg whites and add add to bowl of stand mixer or a large mixing bowl (if using a hand mixer).
  • Add dry ingredients to the egg whites and beat until stiff peaks form (10-12 minutes on medium high).
  • Scoop batter onto your prepared baking sheet and shape into a dome with spatula.
  • Bake for 25 minutes at 350°F.
  • Remove from oven and allow to rest until dry. This could take up to an hour.

Nutrition:

Nutrition Info:

2 Servings

90 Calories

0 g Fat

10g Carbs

11g Protein

Bon Appetit!

xo,

Ally

Nutrition

March is National Nutrition Month

by allyfitatlLeave a Comment on March is National Nutrition Month
March is National Nutrition Month

This is the perfect time to take stock of your eating habits and make positive changes for a healthier lifestyle. This annual campaign, created by the Academy of Nutrition and Dietetics, encourages everyone to make informed food choices and develop sound eating and physical activity habits.

While radical diet changes may seem appealing for quick results, they’re often unsustainable. Instead, this National Nutrition Month, let’s focus on small, achievable steps that make a big difference over time.

Here’s how you can start eating healthier today:

  • The Power of Planning: Planning your meals and snacks in advance helps you make mindful choices and avoid unhealthy temptations when you’re hungry. Take some time each weekend to map out your meals and prep healthy options for the week.
  • Plate Power: Aim to fill half your plate with vibrant fruits and vegetables at every meal. These nutrient-dense foods add color, flavor, and essential vitamins and minerals to your diet.
  • Prioritize Protein: Include a source of protein in every meal and snack. This helps you feel satisfied, supports muscle health, and keeps your energy levels stable. Good protein sources include lean meats, poultry, fish, beans, lentils, eggs, nuts, and seeds.
  • Whole Grains over Refined: Choose whole grains like brown rice, quinoa, whole-wheat bread, and oats over their refined counterparts. Whole grains are a fantastic source of fiber, helping keep your digestion on track and feeling full.
  • Rethink Your Drink: Quench your thirst with water instead of sugary drinks like soda, sweetened teas, and juices. Water plays a crucial role in hydration, digestion, and overall health. If you’re looking for more flavor, infuse your water with fruits, herbs, and vegetables.
  • Read Food Labels: Take a few minutes to review food labels. Choose options lower in saturated and trans fats, sodium, and added sugars. Pay attention to serving sizes as well.
  • Be Mindful of Portions: Use smaller plates and bowls and listen to your body’s hunger and fullness cues. Eat slowly and avoid distractions while eating to fully savor your meals.
  • Cook at Home More Often: Cooking at home gives you control over ingredients and allows you to make healthier choices. Start with simple, nutritious recipes and gradually increase your confidence as you go.
  • Listen to Your Body: No diet plan or guideline works for everyone. Learn to listen to your body’s signals, pay attention to your energy levels, and adjust your habits accordingly.
  • Don’t be afraid to experiment: Try new recipes, explore different cuisines, and find healthy foods you genuinely enjoy.
  • Progress not perfection: Don’t get discouraged if you slip up. Simply get back on track with your next meal or snack.
  • Seek support: Speak with a registered dietitian nutritionist for personalized advice and guidance.

This National Nutrition Month, let’s embrace sustainable changes to create a healthier relationship with food. Small changes add up!

For more nutrition tips and mini daily challenges, download and print my 31-day Nutrition Calendar below

31-day-nutrition-month-calendar_page_pdf-1Download

Healthy and happy eating!

xo,

Ally

Fitness, stay active

Muscle Madness Challenge begins March 4

by allyfitatl1 Comment on Muscle Madness Challenge begins March 4
Muscle Madness Challenge begins March 4

New Year’s resolutions have come and gone, and if you find yourself stuck in a fitness rut, this challenge is for you! Join the Muscle Madness Challenge on YouTube and get ready to transform your muscles in just two weeks. Starting March 4th, I’ll be sharing short, effective workouts that will sculpt your body and boost your confidence.

All the workouts are 30 minutes or under and will only need dumbbells or minibands, or no equipment at all! I’ll provide the motivation and guidance to help you break out of your comfort zone and kickstart your fitness journey.

What you’ll get:

  • Short, effective workouts that you can do in 30 minutes or less
  • Minimal equipment of dumbbells or minibands (perfect to do at home)
  • Motivation and guidance to help you reach your goals
  • A supportive community of challengers to help you stay on track

🎉PRIZE GIVEAWAY🎉

Complete the challenge by midnight March 31 for a chance to win a FREE MONTH to my Allyfit Tribe digital studio app! To qualify, either comment on the final video that you completed all 8 workouts or send me an e-mail to confirm at: Allison@allyfitatl.com

Are you ready?

Join the Muscle Madness Challenge on YouTube!  Make sure to SUBSCRIBE to my YouTube channel and follow the Muscle Madness playlist so you don’t miss a single workout!

Let’s get stronger together!

xo,

Coach Ally

Health, Nutrition

Fuel Your Fitness with Trainest: Personalized Nutrition at Your Fingertips

by allyfitatlLeave a Comment on Fuel Your Fitness with Trainest: Personalized Nutrition at Your Fingertips
Fuel Your Fitness with Trainest: Personalized Nutrition at Your Fingertips

Let’s be honest, the world of nutrition apps is overflowing with promises and features. But as someone who’s tried my fair share, I can tell you, finding the right one can be so challenging AND frustrating until I discovered the Trainest Nutrition Trackerr!

Here’s why Trainest has become my go-to health companion:

Forget generic calorie counters! Trainest offers a complete nutrition tracker that’s actually detailed. Plus, the food database is MASSIVE, and I love that they’re constantly adding new items based on user requests.  Also, if you’re like me and eat the same foods and meals often, you can save “My Food” and “My Meals” to easily select those items each day without manually entering them in each time!

Trainest is creating an immersive workout experience that puts expert support right at your fingertips. They’re also launching a certified trainer marketplace in mid-2024 with options to take part in workout programs and coaching plans. This means users will be able to connect with REAL, verified trainers who can offer personalized coaching and guidance, all within one app! No more switching between platforms or feeling lost in the fitness wilderness.

As a fitness trainer, I have clients that want to track their fitness and nutrition journeys. Coming soon, users will be able to track weight, body measurements, body composition, and even progress photos, all within the app. Motivation doesn’t get much better than that!

Trainest understands that progress isn’t just about numbers; it’s about the big picture. That’s why the progress section will soon integrate all of the user’s data – nutrition, workouts and check-ins – into one easy to navigate dashboard.

Your #1 Fitness & Nutrition App

The BEST part about Trainest is that it’s constantly evolving and will always be FREE! The team is passionate about listening to users and implementing features that will make the app even better. It’s like having a fitness buddy who’s always there to cheer you on, push you a little further, and help you celebrate every victory.

Check out this healthy and gluten-free banana muffin recipe to help kick off your health journey:

Download Trainest TODAY and join me on this incredible journey to a healthier, happier lifestyle!

Questions about Trainest? Check out their website HERE or feel free to or e-mail me at: Allison@allyfitatl.com

xo,

Ally

Nutrition

Bite-Sized Goodness: Gluten-Free Mini Banana Muffins

by allyfitatlLeave a Comment on Bite-Sized Goodness: Gluten-Free Mini Banana Muffins
Bite-Sized Goodness: Gluten-Free Mini Banana Muffins

Welcome to my FIRST Cooking with Ally healthy recipe series!

Do you ever get stuck in a meal or snack rut and craving something delicious but still healthy? I have the PERFECT snack for you! These banana mini muffins are the perfect grab-and-go snack, adorable addition to lunchboxes, and satisfying treat for any time of day. But for those following a gluten-free or grain-free diet, finding delicious and healthy mini muffins can be a challenge. Fear not, friends, because almond flour comes to the rescue!

These Gluten-Free Almond Flour Mini Muffins are not only incredibly easy to make, but they’re also bursting with flavor and packed with a surprising amount of nutrients. Almond flour, the star ingredient, is naturally gluten-free and a great source of protein, healthy fats, and fiber. Plus, it adds a delightful moistness and subtle nutty flavor to these muffins.

Ready to Bake Up a Batch?

The recipe for these Gluten-Free Almond Flour Mini Muffins is simple and requires minimal ingredients. You can easily whip up a batch in under an hour, making them perfect for busy mornings or last-minute cravings.

So ditch the store-bought, gluten-filled options and embrace the goodness of homemade. Bake up a batch of these nutritious and delicious mini muffins, and enjoy a guilt-free treat that your taste buds and body will thank you for!

Bonus Tip: These mini muffins freeze beautifully! Bake a double batch and store them in the freezer for a quick and convenient snack anytime. Just pop them in the microwave for a few seconds to warm them up before enjoying.

Watch the full recipe!

Almond Flour Banana Mini Muffins

Ingredients

1 1/2 large ripe bananas

1 large egg

1 Tbsp honey 

1 Tbsp melted coconut oil

¾ tsp pure vanilla extract

1 cup almond flour

¼ cup tapioca flour (or cassava powder or arrowroot powder)

¾ tsp baking powder

¾ tsp ground cinnamon

¼ tsp sea salt

**Optional: Add chocolate chips for topping

Instructions

  • Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with muffin papers. If you don’t use muffin liners, lightly grease the muffins holes with coconut oil or spray with cooking spray.
  • Mash the bananas in a large mixing bowl until they are creamy. Note: if you would like to make the batter in a food processor or a blender, feel free to do so by simply blending all of the ingredients together until combined.
  • Add the eggs, pure maple syrup, oil, and vanilla extract to the mashed bananas and mix the wet ingredients until well-combined.
  • In a separate mixing bowl, combine the almond flour, tapioca flour, baking powder, cinnamon and sea salt and stir until combined.
  • Pour the dry ingredients into the bowl with the wet ingredients and mix well until a thick banana bread batter forms. If you’re adding chocolate chips and/or chopped nuts, do so now!
  • Transfer the banana bread batter to the muffin tray, filling the holes 2/3 of the way up. 
  • Top with the remaining chocolate chips and place in the oven to cook for 10-12 minutes.

Nutrition

1 mini muffin is a serving (roughly 1 ounce):

Calories:  25

Carbohydrates: 2.5g

Fat:  1g

Protein: .4g

Ready to take nutrition tracking to a whole new level? Download the new Trainest App TODAY! Check out my next blog for more details about this nutrition tracker app and all the features!

Happy eating!

xo,

Ally

Nutrition

Air Fryer Chicken Nuggets: Ditch the Grease, Grab the Flavor (and Health!)

by allyfitatlLeave a Comment on Air Fryer Chicken Nuggets: Ditch the Grease, Grab the Flavor (and Health!)
Air Fryer Chicken Nuggets: Ditch the Grease, Grab the Flavor (and Health!)

Craving those crispy, golden nuggets but worried about the deep-fryer blues? Fear not, nugget lovers! Your trusty air fryer is here to the rescue, transforming your favorite childhood treat into a healthier, guilt-free masterpiece. These air-fried beauties are bursting with flavor, packed with protein, low in fat and high in protein, making them the PERFECT snack or light meal for the entire family!

As good as fried chicken is, why ditch the deep fryer? Traditional methods pack a punch of unhealthy fats and oils, but this air fryer recipe uses just a touch of avocado oil to achieve that irresistible crunch without the greasy guilt. Plus, it’s faster and easier than ever, leaving you more time to savor the deliciousness.

Ready to whip up these nuggets of goodness? Here’s the recipe:

“No Fry” Healthy Chicken Nuggets

Serves 4

Ingredients:

  • 1 ½ cup panko breadcrumbs
  • 1 teaspoon kosher salt, divided
  • 1 pound boneless, skinless chicken breasts
  • 2-3 tablespoons Cassava Flour or all-purpose flour
  • 1 large egg
  • 2 teaspoons garlic powder
  • 1 tablespoon Ranch seasoning ( I use Trader Joe’s)
  • Freshly ground black pepper
  • Avocado oil spray (or whatever oil spray you prefer)

Instructions:

  1. Cube and season your chicken: Cut the chicken into ¾-inch cubes, season with ¼ teaspoon salt and pepper, then prepare your dredging station with flour, egg, and seasoned panko.
  2. Dredge like a pro: Coat the chicken in flour, dunk it in the egg (letting excess drip off), and finally, give it a good roll in the panko mixture, pressing to make sure it sticks. Repeat with all the chicken.
  3. Air fry to perfection: Preheat your air fryer to 400°F. Spray the basket with olive oil and cook the nuggets in batches for 5 minutes each, shaking halfway through.
  4. Serve and savor: Enjoy your crispy, healthy nuggets with your favorite dipping sauce – hummus, ranch dressing, or avocado crema are all excellent choices!

Nutrition per serving

  • Calories: 240
  • Fat: 7 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 60 mg
  • Sodium: 250 mg
  • Carbohydrates: 21 grams
  • Fiber: 2 grams
  • Sugar: 1 gram
  • Protein: 30 grams

These air fryer chicken nuggets are a healthy way to satisfy your cravings and fuel your body with good-for-you ingredients. Get creative with your seasonings and feel free to experiment with dipping sauces!

Do you have a healthy recipe request? Leave me a comment here or send me a direct message on Instagram @Allyfitatl

Happy and healthy eating!

xo,

Ally

Health, stay active

New Year, FIT You!

Featuredby allyfitatlLeave a Comment on New Year, FIT You!
New Year, FIT You!

Happy FIT Year! A brand new year stretches before us, full of possibility and promise. As the confetti settles and the echoes of fireworks fade, many of us turn our minds to resolutions – and often, those resolutions revolve around improving our health and fitness. But let’s face it, the gym can be intimidating, and healthy eating can feel restrictive. So, how do we make lasting changes that lead to a happier, healthier us?

Here are some tips to help you stay on track and rock your fitness goals in 2024:

Start small and celebrate small wins. Don’t overwhelm yourself with a complete lifestyle overhaul. Begin with manageable changes, like taking the stairs instead of the elevator or swapping sugary drinks for water. As you conquer these mini-milestones, your confidence and motivation will soar.

Find your fitness fun. Exercise shouldn’t feel like a chore. Discover activities you genuinely enjoy, whether it’s dancing, swimming, rock climbing, or even just a brisk walk in nature. When you’re having fun, you’re more likely to stick with it. If you haven’t tried one of my follow along fitness videos on YouTube, now’s your chance!  I take the guesswork and planning out of the equation.  Check out this low-impact, beginner friendly workout to start your New Year off right: Total Body Workout

Make it a team effort. Working out with a friend or family member can add a layer of accountability and support. You can encourage each other, share successes, and make fitness a part of your social life. Call or text an accountability buddy and make a pact to keep moving together! 

Fuel your body right. What you eat plays a crucial role in your energy levels and overall health. Focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains. Don’t forget to stay hydrated! Need more guidance? Download my free Nutrition Guide:

allyfit-nutrition-guide-2023-1Download

Listen to your body. Rest is just as important as activity. Don’t push yourself too hard, especially when starting out. Take rest days when you need them, and listen to your body’s signals.

Embrace technology. There are countless apps and fitness trackers available to help you monitor your progress, set goals, and stay motivated. I LOVE my Apple watch to help keep track of steps, workout activities and heart rate!  Choose the tracker that’s best for you! 

Need MORE Accountability?

Join my digital studio app! I offer weekly LIVE classes where we get to meet virtually or take classes on-demand as each workout is recorded for you to stream later at your convenience. There’s also a full categorized library of full length workouts available on the same app that you can stream at your convenience!

Use the code “NEWYEAR24!”at checkout to save a whopping 50% OFF your first month of membership.  JOIN HERE

Remember, progress, not perfection is key. There will be slip-ups and setbacks along the way. Don’t let them derail your entire journey. Just pick yourself up, dust yourself off, and get back on track.

Celebrate your journey! As you reach your goals, big or small, take a moment to acknowledge your hard work and dedication. Reward yourself for your accomplishments and remember how far you’ve come.

By following these tips and focusing on progress over perfection, you can make 2024 your healthiest and happiest year yet. Remember, it’s a marathon, not a sprint, so pace yourself, enjoy the ride, and celebrate every step of the way!

Now, go forth and conquer your 2024 fitness goals! And remember, we’re all in this together. Cheers to a happy, healthy, and FIT New Year!

xo,

Coach Ally

Fitness, stay active

Holiday Hustle Challenge begins Nov. 27!

by allyfitatlLeave a Comment on Holiday Hustle Challenge begins Nov. 27!
Holiday Hustle Challenge begins Nov. 27!

As we gear up for another holiday season, I know firsthand how it can get crazy busy with all the festivities and added stress. But here’s the deal: I’ve got something exciting to keep you moving and motivated through it all – the 3-week Holiday Hustle Challenge, and it’s happening on my YouTube channel!

What is the Holiday Hustle Challenge?

My Holiday Hustle Challenge is a FREE and on-demand fitness series crafted to keep you active and feeling great during the festive season. It doesn’t matter if you’re a fitness pro or just starting out – this challenge is designed for ALL FITNESS LEVELS.

When does it start?

We kick off the fun on November 27, and the best part? You can join in whenever it suits your schedule. Because let’s face it, the holidays are a whirlwind, and I want this to work for you.

What to Expect:

Workout Duration: Each session runs between 30-45 minutes – perfect for fitting into your day.

Release Schedule: I’ll be dropping four videos per week, Monday to Thursday, ensuring you get a well-rounded and effective workout routine.

How to Join:

Subscribe to My YouTube Channel: Hit that SUBSCRIBE button to get all the latest Holiday Hustle workout videos. Click HERE

Save the Playlist: Make sure to save the Holiday Hustle playlist to stay in the loop with all the fitness goodness.

Win Exciting Prizes:

But wait, there’s more! To keep things exciting, I’m giving away $50 Amazon gift cards to THREE awesome people who complete all 12 workouts before midnight on December 23! Here’s how you can snag one:

Leave a Comment: Drop a comment in the FINAL workout video on YouTube to let me know you’ve conquered the challenge.

TAG Me on Instagram: Share your fitness journey on Instagram! Tag me in your post or stories for an extra shot at winning. Follow me @allyfitatl

To get started, subscribe to my YouTube channel and SAVE the Holiday Hustle playlist.  As always, please do not hesitate to reach out to me directly if you have any questions at allison@allyfitatl.com

I’m sending you and your loved ones all the good vibes for an incredible holiday season filled with joy and well-being. So, are you ready to dive into the Holiday Hustle challenge with me? If so, click HERE

I can’t wait to see you rock those workouts!

Happy holidays,

Ally