Author: allyfitatl

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February Healthy Heart Challenge

by allyfitatlLeave a Comment on February Healthy Heart Challenge
February Healthy Heart Challenge

February is the month of love… and also a great time to strengthen your heart! I’m excited to announce my new 3-week fitness program, The Healthy Heart Challenge, available now on my fitness app. If you’re an Allyfit Tribe Member, you have exclusive access to the ENTIRE PROGRAM before it’s released (one at a time) on YouTube.

This challenge features 9 dynamic workouts that combine cardio and interval training to build your cardiovascular stamina and sculpt your muscles. No gym needed! These workouts can be done anytime, anywhere. The videos include a mix of bodyweight exercises and routines using light dumbbells, minibands, and a mat.

If streaming on the app, go to the “Challenges” tab at the bottom and select “Programs”. Here you’ll see the “Healthy Heart Challenge” and can select to Join.

Ready to get started? Log in to your fitness app now to access The Healthy Heart Challenge!

Not yet a member?  I have a sweet special for you….

Save 50% off first month of membership to my Allyfit Tribe app on Sudor with code “ALLY50”

TAP HERE to join!  

If you’ll be joining me on YouTube, the challenge begins Monday, February 10 and one workout will be released every Monday, Wednesday and Friday until February 28.

*GIVEAWAY*

Three lucky participants who complete all 9 workouts will win exciting prizes! All you have to do is comment the word “DONE” under each workout in this series once it’s complete and that will count as your entry. Also make sure to check out my Instagram posts for more ways to earn multiple entries throughout the challenge! Subscribe to my YouTube channel and follow the “Healthy Heart” playlist to get started. Let’s make February the month your heart gets stronger!

Thank you so much for your continued support and I look forward to sharing more fun programs and announcements in 2025!

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8 Days of FITmas is here!

by allyfitatlLeave a Comment on 8 Days of FITmas is here!
8 Days of FITmas is here!

The holidays are here and I understand working out is probably not a priority right now which is totally understandable!

To stay fit and active during this special season, I’m challenging YOU to complete my Holiday FITmas Challenge!

For the next 8 days, complete 100 repetitions for each workout. Each routine will highlight a specific body part or style of movement.  Once your 100 reps are complete, comment the word “DONE” under the post on Instagram or YouTube and this will count as one entry into a drawing for a $100 Amazon gift card!

The challenge begins December 16 and you will gain early access on my YouTube channel when these release at 5AM standard eastern time each day.  I will draw the name between both of my pages and will announce ONE winner on December 24 on IG Stories and YouTube Community page.

If you’re part of the Allyfit Tribe on my digital studio app, you have access to all 8 videos now!  Comment “DONE” on either YouTube or IG posts as they release to still qualify for the contest.

Follow the 8 Days FITmas playlist HERE

Finally, make sure to SUBSCRIBE to my YouTube channel so you don’t miss a single workout or future fitness program!

I’m also taking suggestions for 2025 fitness programs and challenges that you would like to see!  I’m open to class formats, fitness level and lengths of workouts, equipment, etc.  Please send me an e-mail with your suggestions. Allison@allyfitatl.com

Thank you so much for an incredible 2024 and your continued support with my app, social channels, website, and all the above!  I could not do any of this without you and am truly grateful. 

I wish you and your loved ones a healthy and fun holiday season and cheers to an even better 2025!

xo,

Ally

Uncategorized

Get Holiday-Ready with the Level Strength Series

by allyfitatlLeave a Comment on Get Holiday-Ready with the Level Strength Series
Get Holiday-Ready with the Level Strength Series

Tired of letting the holidays derail your fitness goals? Look no further! The Level Strength Series is designed to help you tone, sculpt, and feel your best all season long.

Starting October 21st, let’s combine the power of STRENGTH TRAINING with the grace of MAT PILATES to create workouts that are both challenging and enjoyable. Using weights, minibands, and light-weight movements, you’ll lengthen your muscles, boost your metabolism, and build a strong, sculpted physique.

The best part? You can do these workouts from the comfort of your own home or gym. Whether you’re a fitness newbie or a seasoned pro, there’s a modification for everyone.

Over three weeks, we’ll target all major muscle groups and help you achieve a stronger, more confident, and more energized you. Plus, I’ll be hosting exciting giveaways throughout the series, so be sure to follow me on Instagram and YouTube for your chance to win fun prizes!

New workout videos drop every Monday, Wednesday, and Friday. Don’t miss out! Subscribe to my YouTube channel and follow the “Level Up” playlist so you don’t miss a single video.

If you’re part of the Allyfit Tribe digital studio app, you have access to the entire Level Up Program now!  Head over to the “Challenges tab” and select “Programs” and you’ll see the entire series.

Want to join in on the Level Up fun now?  Reply the word “START” on the Contact form and I’ll send you a special discount code to access the entire app which includes this and 4 other fitness programs, a full library of full length on-demand workouts as well as my LIVE fitness classes! 

Get ready to rock your body this holiday season!

xo,

Ally

stay active

Back to School, Back to Fitness: A Guide to Getting Back Into Your Workout Routine

by allyfitatlLeave a Comment on Back to School, Back to Fitness: A Guide to Getting Back Into Your Workout Routine
Back to School, Back to Fitness: A Guide to Getting Back Into Your Workout Routine

School’s back in session, and it’s time to get back into your fitness groove. With kids’ activities, work commitments, and the hustle and bustle of daily life, it can be tough to find time for workouts. But don’t worry, it is possible to fit in regular exercise even with a busy schedule.

Here are a few helpful tips to help you get back into a regular fitness routine:

  1. Set Realistic Goals: Start small and gradually increase the intensity and duration of your workouts. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.  
  2. Find a Workout Buddy: Having a workout buddy can help you stay motivated and accountable. You can also make it more enjoyable and social.
  3. Schedule Your Workouts: Treat your workouts like appointments and schedule them into your calendar. This will help you prioritize them and make time for them. A trick I do is schedule my workouts as mandatory “meetings” on my calendar so that the time is blocked out each day, NO EXCUSES!
  4. Make it Convenient: Choose workouts that are easy to fit into your schedule and that you enjoy. If you can do them at home, even better! (Ahem, follow my YouTube and Instagram pages for hundreds of minimal to no equipment workouts)
  5. Mix It Up: Keep your workouts interesting by trying different types of exercises. This will help prevent boredom and keep you motivated. Also try new activities like Pickleball, outdoor bike riding or hiking to mix it up in a fun way!
  6. Don’t Be Too Hard on Yourself: If you miss a workout, don’t beat yourself up about it. Just pick up where you left off the next day.

Remember, the most important thing is to find a workout routine that works for you and that you enjoy. With a little effort and consistency, you can get back into shape and feel your best.

Happy Training!

xo,

Ally

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Anytime, Anywhere Fitness Challenge

by allyfitatlLeave a Comment on Anytime, Anywhere Fitness Challenge
Anytime, Anywhere Fitness Challenge

Burn calories, build strength, improve flexibility, and boost your energy – all without limitations. The Anytime, Anywhere Fitness Challenge is your 3-week solution for quick, effective workouts that you can do anywhere, anytime.

Join me in the Anytime, Anywhere Fitness Challenge to stay fit and active from anywhere, NO EXCUSES! Program begins Monday, July 15 and will release at Mondays, Wednesdays and Fridays at 5AM EST over the next 3 weeks.  All the routines are 30 minutes or under and will require minimal to no equipment (miniband at most).  They are all also designed for ALL FITNESS LEVELS!

As an extra incentive to complete all 9 workouts, I’ll be giving away a home fitness kit valued at $100 to 3 people who complete this challenge (must be a U.S. resident).  Complete all 9 workouts by midnight August 11 and comment “DONE” on the final video for an entry!

Make sure to SUBSCRIBE to my YouTube channel and share with a few friends to help keep each other accountable!

Tap the video below to get started. Have fun and let’s get moving together!

xo,

Ally

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