Stuck in a rut?

Stuck in a rut?

As humans, we are creatures of habit.  When it comes to workout routines, we also tend to stick with what we know and stay in our comfort zone.  As a result, we see less physical changes in our bodies.  Whether it’s lifting the same amount of weight in each strength session or running the same speed on the treadmill, the body tends to adapt after as little as 4-6 weeks of doing the same fitness routine.    

Let’s say you’re brand new to working out.  Here’s a brief overview of what’s happening to your body over the course of a couple months. 

Week 1

After the first week of consistent exercise, your body is already beginning to change physiologically and mentally.  Your body is already able to produce MORE energy and have a boost of endorphins and self-confidence.  I highly suggest wearing a heart rate monitor or use a smart device to track your HR.  You’re goal during cardio workouts is to be somewhere between 55-65% of your max (beginners) and build up to 75-85% as your endurance and stamina increases!

Weeks 2-3

After 2-3 weeks of consistent exercise (and healthy eating), your body is getting fitter and increasing in stamina!  You may even notice physical changes like in your weight (whether your goal is to lose or gain weight) and measurable improvements on strength.

Weeks 4-5

More physical health changes are occurring, and your everyday life is positively impacted like being more productive at work, feeling less tired, more positive mood, less sick days, etc.  Having a long-term adaptation to exercise has so many great benefits like increased endurance, maintaining blood sugar and body weight, reducing chances of high blood pressures and heart disease and so much more!

Week 6+

It’s time to mix up your regular routine with some new exercises, weights and or formats!  If you’ve been doing, for example, the elliptical machine for 30 minutes at level 5 for the past month, you don’t have to give up this type of workout…just mix it up!  Trying to go for a shorter amount of time (like 20 minutes) at a higher level and cadence.  Incorporate strength training with cardio to make it more interval style! Asides from mixing up your fitness routine, here are some other tips to shake it up:

  • Set new fitness goals– Did you achieve your short-term goal?  Set a new goal to reach within the next month!
  • Find a workout buddy– Workouts are much more enjoyable if you have someone to workout with AND to help keep each other accountable.
  • Plan your workouts– Write out your routine for the week ahead of time so there’s no guessing what do in each workout.  Also set out your workout clothes the night before so it reminds you to not skip your workout! 
  • Sign up for a fitness challenge or race– I know these can be intimidating, but what a great way to help you hit a goal!  Start small like 1-mile race or a two week fitness challenge designed by your favorite trainer or gym.  It’s amazing how completing a physical challenge can boost confidence and maybe motivate you to do more!
  • Try a BRAND NEW workout– Get out of your comfort zone and try a fitness class or workout you’ve never done before!  You never know if you’re going to like it until you try!

Shake up your routine and JOIN my fitness channel!

If you’re not yet aware, I have recently started a NEW fitness channel on Kuula! A monthly subscription gives you access to LIVE fitness classes as well as an ever growing On-demand (full-length) workout videos AND fitness challenges!

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!

Subscribe HERE

The LIVE class schedule is currently Total Body Conditioning on Wednesdays at 6PM EST (perfect for ALL fitness levels!) and Perinatal Fitness on Saturdays at 10AM EST (Pre-natal/Postpartum/Beginner level are welcome). 

Check out the class schedule HERE

Moral of the story is, keep your workouts interesting and fun and you’ll see positive changes inside and out.

Xo,

Ally

Workout with me LIVE and On-Demand!

Workout with me LIVE and On-Demand!

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!

Subscribe HERE

Class Pass option

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!

Subscribe to my channel to participate HERE

If you have any questions please feel free to e-mail me! I am so excited to workout with you and hope to see you very soon!

XO,

Ally

Jumpstart into Fitness 2022

Jumpstart into Fitness 2022

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: NOW through January 12 (you get a 2 day buffer)

Cost: $20

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!

Who’s in? Join the Challenge HERE!

Reserve your spot by signing up TODAY and let’s crush 2022 TOGETHER

XOXO,

Ally