Now Offering Personal Health Retreats!

I'm thrilled to announce that I'll now be offering personal health retreats! After the request of a few clients, I decided to finally open up this option!

Personal Health Retreats are the ultimate fitness experience- come and spend time with me in beautiful Pennslyvania and learn one-on-one from me, the ins and outs of healthy living! Let me show you, in person, how to effectively change your life to meet and exceed your goals! My health retreats are offered as both day long excursions or weekend getaways and be customized to meet your specific needs! With a variety of learning and training options, my retreats allow you to go one-on-one with me in a way which can be life changing!

Personal Health Retreats are offered with the following focuses;

1. Competitor- posing, dieting, and training will all be covered! The ultimate in pre contest motivation!
2. Nutrition- education, meal planning, cooking, grocery shopping, time management and more!
3. Exercise- come and get your rear in gear with me!
4. Combination of one or more of the above! Customize your own health retreat- the ultimate fitness experience!

Click Here to learn more and to contact me for rates and availability!

Three Organs that make you FAT (or Skinny!)

Can't guess which three they are? They may surprise you, but the three organs in all of us that have a clear control over whether we're fat or skinny are;

1. Liver
2. Thyroid
3. Adrenal Glands

Combined, these three organs rule your metabolism and when they're not working up to snuff it becomes very hard for your body to build muscle, burn fat, and reap all the benefits from healthy eating and consistent exercising. It's REALLY important to remember to care for these organs when you consider your diet and lifestyle- flushing, detoxing, and cleansing these organs will help keep your body's metabolism revved.

Rather then tackle all three right now (and risk overwhelming you guys) I'll start with the liver, and save the thyroid and the adrenal glands for subsequent posts.

The liver makes proteins that regulate blood clotting, neutralizes toxins in the blood, produces immune agents to fight infection, generates bile to help digest fat, and stores glucose for energy. Your liver is basically the metabolic factory of the entire body, although most people don't realize it. The liver has the potential to make you a fat burning or a fat storing machine depending on how you care for it.

There are several ways in which your liver burns fat;

1. It manufactures bile acids, which act like laundry detergent (so to speak). They break down the cheese fries you ate last night.
2. Bile acids also switch on the activity of brown fat- a caloric incinerator that burns calories rather then storing them.
3. Bile acids also carry excess fat to the small intestines for disposal. If your diet is high in fiber from fruits, veggies, and whole grains then the unwanted fat is washed from the body via the bowels.

Your liver also has the detox job in the body- it works to detoxify everything you eat, drink, swallow, smoke, rub, or otherwise work into your bloodstream. Almost every substance found in your body or put in your body including chemicals, bacteria, hormones fungi, viruses, and parasites are filtered through the liver for removal. I tend to think of the liver as your body's garbage disposal. It works NONSTOP to clean up and remove junk from your body.

This makes your liver very vulnerable to overload. When overload occurs your liver ceases to operate optimally, and it cannot remove or detoxify all of the junk that comes its way. Nor can it do a good job of breaking down proteins, fats, or carbs. The body will start to poison itself.....this is often what happens to people who are chronically sick with headaches, inflammatory diseases, and skin disorders. Many of these chronic problems can be attributed to a sick liver. Toxins that cannot be processed by the liver (due to overload) escape into the bloodstream and weaken your immune system. The result can be autoimmune disorders like chronic fatigue syndrome, lupus, arthritis, and firbomyalgia. The body, in essence, turns on itself.

Creepy-I know. But the general public tends to think that as long as they're not throwing back booze every night the liver will take care of itself. NOT TRUE. We have more toxins in this country then the rest of the world, in fact third world residents have healthier livers then we do. They simply don't have chemically enhanced or additive laden foods or foods pumped up with hormones. In this country more people then ever are overweight and sick and health professionals are beginning to look inward for the answer- to our livers.

The following are some symptoms of a sick liver;

• Weight gain (in the midsection)
• Cellulite
• Bloating
• Allergies
• Gluten intolerance
• Indigestion
• Constipation
• High blood pressure
• High cholesterol
• Hormone imbalance
• Hypoglycemia
• Fatigue
• Depression
• Mood swings
• Yeast overgrowth
• Skin disorders
• Sleeplessness
• Bad breath
• Disorientation of confusion
• Itchiness
• Discolored stools

If ANY of these sound like you- it COULD be an overworked liver, in which case some damage control is needed. The liver is repairable- it can be restored and rejuvenated with a little TLC. Giving your liver some love will help your body burn fat more efficiently (weight loss) and will help make you less vulnerable to dietary indulgences. You won't have to "panic" when you indulge in a cheat meal or treat food as long as you get back to clean eating immediately after.

To help take care of your liver I recommend the following;

• Drink PLENTY of water-at LEAST two to three liters of pure water a day to help detox the body and assist the bile acids in flushing out the toxins. Add some lemon for flavor if needed- remember that water with lemon is a natural fat metabolizer and can burn fifty to seventy calories a day just from drinking it!
• Eat organic if you can! It contains fewer toxins and makes things easier on your liver
• Supplement with liver friendly herbs. I take milk thistle to help cleanse my liver. Milk thistle acts as an antioxidant in the liver, which means it fights free radicals. Other liver healers are licorice root, skullcap, red clover blossom, and slippery elm bark. You can find liver cleanse supplements that include blends or all or some of the above
• Increase your fiber- mostly from fruits, veggies, and whole grains.
• Get enough B Vitamins. B Vitamins are involved in the movement of fat. If in doubt take a B Vitamin multi.

One organ down- next up- THE THYROID!!!! :)

On this year's contest diet- FRIES! NO JOKE!

Like my fries? These could be yours to chow down on when prepping for a show- and NO I'm not joking!!!!

This recipe is 100% contest prep friendly- but of course here comes my disclaimer- CONTACT YOUR NUTRITIONIST OR COACH FIRST to make sure this complies!!!

Don't go whipping up sweet potato fries without asking permission first!

Most competitors are allowed sweet potatoes on their diet, however plain baked sweet potatoes get old, fast. If you're a french fry gal (and most of us out there are) then this is a recipe for you! Trust me, these can be a lifesaver in prepping for a show and are incredibly easy to make!

You will need the following;

• Your alloted amount of sweet potato ( by this I mean if you're eating 2 ounces, grab your two ounces sweet potato (raw), if you're eating 4, grab 4, just make sure your sweet potato is raw (UNCOOKED!)
• Preheat the oven to 425 degrees. If your oven is on the dull side, try 450 or you'll be waiting forever for these to be done.
• 1 TBSP Extra Virgin Olive Oil mixed with 1 TBSP water (combine in a spray bottle and shake up!)
• Pinch red pepper (if spicy isn't your thing use regular pepper)
• Pinch salt

Lightly spritz a piece of aluminum foil with PAM (LIGHTLY, Pam has calories so don't go coating it). Slice your potato length wise into "fry" looking pieces and arrrange on foil. Spritz with the olive oil water mixture, then sprinkle with salt and pepper to desired taste. Place in oven for approx. 30 minutes although you will need to check these. I like mine super well done, so I leave them in longer. If you like fries NOT well done, check them at 25 minutes and assess from there!

Think Big....as in BIG V-TAPER!

Consider training rear delts on back day to help blow up your V-Taper....it's true! Although nothing is black and white in bodybuilding or figure, and I always say there's more then one way to skin a cat, I've noticed growth in my own V-Taper as a result of training my rears on back day, NOT shoulder day.

Many back exercises already recruit the rear delts into the picture- bent over barbell rows, reverse grip bent over rows, one arm dumbbell row and seated cable row all call on the rear deltoids to aid in the movement. If this is the case (and it is) why not train rear delts with back?

If you're into the science behind this- here goes: The rear deltoids extend the humorous via horizontal abduction- in which you bring your arms from a beginning point of being in front of the body, to your sides. So obviously it's no surprise that the rear deltoids aid in back exercises- especially rowing movements where you are bringing your elbows BEHIND the plane of your body.

Your rear deltoids assist the lats, rhomboids, and middle traps during back movements, yet are considerably LESS active in movements like overhead shoulder presses, which are chiefly accomplished through your front and lateral deltoids, as well as some triceps. I hope you guys are all still with me on this- basically what I'm saying is there's an arguable case FOR training rears WITH back, not WITH shoulders.

Now granted I have friends who would never consider doing this- some argue that BECAUSE the rear deltoids aren't as fatigued when trained with shoulders you can focus on them better. If they're highly fatigued after a number of exercises (back exercises) then you cannot focus on them as well. Some hit rears a bit on back day and a bit on shoulder day as well (just be sure to allow 48 hours between these two workouts to recover!)

The following is ONE of the many workouts I've used to blast my V-Taper- i.e my back and rear delts. I do not train traps, as big traps aren't desirable in a figure girl, but if you DO train traps, you can easily work some trap exercises into this routine as well. I alter sets and reps according to where I'm at in my training and what my physique goals are, so feel free to insert sets and reps you prefer!

BACK/REAR DELT ASSAULT

1. Wide Grip Lateral Pulldown: Sets, 4. Reps, 15, 12, 10, 8 *I go as wide as I can and focus on form, not weight. I arch my lower back, drop the bar to my chest, and keep my elbows in front of my body as much as possible so I hit the ENTIRE lat (full range of motion.)
2. Reverse Grip Seated Cable Row: Sets, 3. Reps, 10,10,10 *Because of the angle of the arms in relation to the body this is an EXCELLENT lower lat movement. The underhand grip will call the biceps into play a bit, so keep backward lean to a minimum and aim to pull the bar directly towards your midsection.
3. One Arm Smith Machine Row: Sets, 3. Reps, 12, 12, 12*I like doing these on the smith machine because the smith machine is stable, so you don't need to worry about balance as much, therefore you can use more weight (if you want). You can also shift muscle emphasis using hand placement so play around-just be sure to keep that back STRAIGHT.
4. Neutral Grip Front Pulldown: Sets, 4. Reps, 15,12, 10, 8*A neutral grip allows you to go a bit heavier then an overhand grip. This is a great lower lat exercise. Don't swing when you do these, again arch your back, minimize leaning and pull the bar straight down into your upper chest.
5. Supported Two Arm Dumbbell Row: Sets, 3. Reps, 12, 12, 12 *I use an incline bench, adjusted to about 45 degrees. I LOVE this exercise because the bench removes torque and the need for stability- you CANNOT swing or overcompensate with other muscle groups on this exercise! You'll probably have to use lighter weights then you may think in order to really hit the back and rears. I usually feel these in my middle and upper traps a bit as well.
6. Bent over One Arm Cable Lateral Raise: Sets, 3. Reps, 10,10,10 *Next to dumbbells I love cable exercises the most because they provide constant tension, especially in the start position, whereas the dumbbell does not. Since the resistance is horizontal this makes the start position difficult, this may be one you use lighter weight on. I take a wide stance, bend my knees a bit, keep my back flat and use either a palm in (neutral grip) or overhand grip. Try to keep the angle of your elbow the same and force the rear delt to work. This is form exercise, not weight.
7. Reverse Pec Deck Fly: Sets, 3. Reps, 10,10,10 *One of the only machines I like, because rear deltoid exercises are so form based most people don't do them properly. The machine forces your body into the right position by locking your arms (so to speak). Use a palm down neutral position and keep your chest into the pad the entire time. Bring your arms back as far as possible by squeezing your shoulder blades together. I tend to hold these for a count.
8. Bent Over Dumbbell Reverse Fly: Sets 3. Reps, 15, 15, 15 *I go high rep on these, with minimal rest between sets to burn out my rears. I stand legs bent a bit, wide stance, back straight and hold two dumbbells, palm facing inward. Really use the mind to muscle connection to bring the weight back, if done right these will burn out your rears perfectly, which is why I love to finish with them!

COMING SOON!

With Nationals behind me and a bit of an offseason ahead of me, I finally have the time needed to dedicate to the creation of a VIP section to my website, www.alli-fitness.com!

I'm looking forward to housing my collection of recipes, articles, supplement reviews, training techniques and tips, as well as videos of myself training, exercise instruction, and cooking!! I'll also be hosting my personal daily nutrition journal and exercise log in my members section as well as posing videos, and tips for preparing for photo shoots AND contests! There will be entire sections dedicated to cooking, recipes, and nutrition, as well as my "competitor's corner" which will house a wealth of information about prepping for a show, diet and training methods, nutrient manipulation, supplements for weight loss AND muscle gain, and much much more!!

My VIP section is still grossly "in the works" and has a ways to go, but once launched I'm looking forward to REALLY sharing my passion for this sport, for nutrition and exercise with the public! Access to the VIP section will be done through a variety of options including a one time fee as well as monthly fees and will allow the user access to a REALM of information about health, fitness, training, nutrition, beauty, as well as insight into my personal training and exercise regime. It will be a great way to interact with me, and with other users as well! I'm looking to establish an interactive network of support so all users can not only read my materials, but interact with myself, AND others as well!

Be sure to check back for updates, and look for the VIP area to launch in early 2011!

I don't need a trainer.... do I?

"I don't need a trainer. I know what I'm doing."

I hear this ALL the time. Over and over again people seem to redundantly think they don't need assistance in the area of working out or of nutrition. And the fact of the matter is, you do. No matter how intelligent you are, or how advanced you are in your knowledge of exercise and fitness, you need a trainer. In fact, in my opinion, the more advanced you become the more you'll need a trainer. Typically its those of us who are advanced who require a second opinion or another way of doing things to prevent us from becoming stagnant in our own approach.

I'm not just posting this because I'm a trainer. I'm posting this because I'm a trainer who HAS a trainer. I'm a trainer who trains other trainers. Ultimately, I'm a person with a deep belief that everyone and anyone who wants or needs to know about working out and eating right needs to enlist the help of a trainer. Unfortunately being a trainer is a grossly underpaid and under recognized profession in our society. There seems to be this "do it yourself" approach when it comes to exercise and nutrition, which I find odd because in most other areas of health we are the first ones to run screaming for the aid of doctors and specialists. Yet when it comes to working out and eating right- we skimp.

Now we all know the benefits of having a trainer include things like "proper form" and "exercise execution", but I believe the need for a trainer goes much much deeper then that. I know how to lift, I know how to perform a dumbbell curl, and most anyone with reading or pictorial skills can sit down at a gym machine and read the operational instructions. But how do you string together exercises to create a mass building routine? How do you train to get lean? What about weight loss? What if I want to lean out while retaining my lean muscle? How do I sculpt or re-structure the shape of my back or shoulders? How can I downsize my legs? How can I enhance my quad sweep? See where I'm going with this....? Enter a trainer.

What about nutrition? What to eat? How much? When? How often? Post workout? Pre workout? The list can go on and on. Enter a trainer.

But trainers do far more for their clients then simply direct in terms of nutrition, supplementation, and exercise. They motivate, support, and encourage. For me that's the most meaningful aspect of having a trainer- having someone 100% behind you, in your corner pushing you to do better, to be better, and to carry on when it gets hard. It's important when you're trying to be focused on physique goals to surround yourself as best you can with people who will foster a "fitness friendly environment" and be supportive of you. Trainers do just that. They understand, they listen, they re-route, and they motivate. There is no point in embarking on a fitness goal, in investing in a gym membership, or home equipment, or beautiful tupperware containers for food prep, or expensive organics if at the end of the day you go tumbling off the wagon at the sight of pizza. Having someone there to hold you in place and help keep you centered is invaluable, and worth every damn penny I promise you.

Whether you need someone in person, or are looking for a trainer online- my advice to you is this- TRY A TRAINER. Be picky, hunt around, inquire ask questions, but get out there and get information. Hiring a trainer could be just the push you need to take you to the next level with your fitness!

Be your own biggest fan

As most of you may know, I'm 1.5 weeks out from Nationals in Atlanta GA. This will be my 4th show of the year, and it's been one long year of continuous dieting. Sufficient to say, despite how much I love my lifestyle and love competing, there are some days when it's hard. When you get this close to a show and you've been dieting for so long, the physical exhaustion can easily seep into your mental state, and that's where problems occur. For me, at this point, I'm usually so tired, sore, and depleted, that it becomes a mental challenge to not only push myself through my workouts, but to push myself to even get up off the couch.

There are times when I feel very alone in all this. Despite being blessed with a solid support system, there are moments when I'm in the gym, I'm sweating, I'm tired, I'm plugged into my IPod, and I feel nothing but isolated. Alone. It's times like that, when you REALLY need to dig deep and remember why you're doing what you're doing. Because at the end of the day, you ARE alone. Despite any support you may or may not have, your dreams will never be as important to someone else as they are to you. My Pro card will never be something my parents dream about, or my trainer dwells on, because even though they want it for me, they don't want it for themselves, and wanting something for yourself is where true passion occurs.

I know many of you reading this may not be "vying for a pro card", or on your 4th damn contest prep of the year, but negate that extreme for a minute and insert yourself into this saga. How many of you wake up and feel like doing ANYTHING but eating egg whites and oats? How many of you feel like doing ANYTHING but going to the gym? How many of you sit out to dinner with friends and family and feel so isolated because they're guzzling cheese fries, wine, and greasy burgers while you nit pick at a chicken salad with vinaigrette? How many of you are TIRED of explaining your cooler to co-workers? See my point? No matter where you are in the process of your goals- there are moments that, well, frankly, SUCK. There are moments of isolation. Moments where you feel alone.

And that's OKAY. Be your biggest fan. Dig into that isolation and really give yourself a chance to shine. Find out what YOU'RE MADE OF. You'll be amazed at what you can do without the help out outside resources. You don't need anyone to go to the gym with you, to diet with you, to hold your hand on the path to your goals. You can do it yourself. Dig deep and believe that with all your heart and suddenly those moments of isolation become moments of peace and reverence. There is a deep rooted confidence that comes from a TRUE belief that you CAN do something- whether it be step on stage, shoot for that pro card, apply for that new job, or work off those last pesky 5 lbs.

Your goals may hold weight with others, but they will never be as important to anyone else as they are to you- so make it YOUR mission to treat that with a sense of sacredness. Cultivate your goals. Learn to depend on yourself, be your own biggest fan, and find peace in the "sometimes" isolation of your journey.

And let the successes be many :)

The Gratitude Journal

We all have days that are just crappy. In fact, sometimes we have crappy days that turn into crappy weeks, which turn to crappy months, which turn to crappy years. Sometimes it seems we get so bogged down by outside circumstances it's hard to be ANYTHING but completely negative.

So how in the HELL do you remain focused? How do you center in your nutrition, your training, and your goals when your mind is in such a negative place?

The answer- YOU CAN'T.

You HAVE to find a positive place with your mind in order to be focused, centered and content on your goals. Without your mind being positive and your focus being centered, there is no way you can remain on track with your goals.

Enter the "Gratitude Journal". This is something I read about eons ago in Oxygen, something I recently put into practice which has been VERY beneficial for me. The purpose of the Gratitude Journal is simple- EVERY day write down 3 things for which you are grateful. It takes about 5 minutes. Then sit there and think on each one for about 10 seconds. Whether it's something as simple as "I'm grateful for pizza" or "I'm grateful for fall days", or something as big as "I'm grateful for my health" or "I'm grateful for my husband", the act of writing something down forces your mind to think about it, center on it, and process it. By writing it down, you have a record of it, which means that in the future you can page back and find day after day after day of things you are GRATEFUL for. How can this NOT help put a positive spin on things?

I bought my gratitude journal for under $5 at Walmart and it's small enough that it can travel easily with me in my purse when I'm on the road or out of town for competitions or shoots.

It takes some time to get into the habit of doing this daily, but if you can be consistent with it, I promise you'll notice a change in your mental state, especially when rough times fall on you. We all hit road blocks, or have days that really pull at us mentally. For me, I usually hit those walls during the last few weeks of prep, when I'm hungry, tired, and simply drained both mentally and physically. It's times like that when I find my journal especially effective. It forces me to think about all the positives in my life that I otherwise would neglect. By thinking about the positives I can put the negative in perspective. Sure maybe I overslept, maybe I'm running late, maybe I spilled coffee all over myself, maybe I'm having financial troubles, but I also have my health, my family, a job I love, etc etc. You get the point.

So for $5 give it a shot. Do it now. Journal or not! Write down 3 things you are grateful for and save it. Then tomorrow resolve to do the same. Be consistent. One day of gratitude turns to three, turns to seven, and suddenly you'll have a months worth of pages to comb through on your dark days- pages of things that you are thankful for.

Now that's positive thinking for you!

Motivation!

"Failure will never overtake me, if my determination to succeed is strong enough."- Og Mandino

Alli's Protein Packed Spicy Turkey Balls!

This is a COMPETITOR FRIENDLY recipe so all of you who are dieting bookmark this baby! (Although of course if you have a trainer or nutritionist consult them first to make sure this complies!)

• 16 ounces 99% Lean Ground Turkey
• 1- 1 1/2 cup egg whites
• 1/4 cup spicy brown mustard
• 3 TBSP Frank's hot sauce

Preheat oven to 350 degrees.

Combine all ingredients in a mixing bowl and combine until the turkey and egg whites blend (turkey should be nice and moist!) Keep in mind when turkey's lean it dries out quickly so if in doubt add more egg whites and a bit of water, it'll help to keep the turkey balls moist.

Lightly spray a muffin tin and scoop the turkey into the muffin tin slots using a spoon. I try to fill each one until it's level. They will bake up a bit in the oven so allow some room for that. It'll be about 3-4 ounces each.

Place in the oven for approx. 20-25 minutes. Now depending on your oven you may need to do longer. I typically give them 20 minutes then begin to check them. If they cook too long they'll be bone dry and you'll need a ton of water to get them down which is NOT pleasant. HOWEVER if you get them out in time they'll be moist, convenient and DELISH!!!!!!!!!!

GOOD LUCK MELISSA

ALLI-FITNESS SYSTEMS CLIENT MELISSA KOUTAS COMPETES TOMORROW IN HER FIRST FIGURE SHOW!!!! Last weekend Melissa also did her FIRST professional fitness shoot with highly acclaimed fitness photographer BRIAN MOSS at his legendary vintage gym!

ALLI-FITNESS SYSTEMS wishes Melissa the best tomorrow in her show!!!!! ROCK THE STAGE MELISSA! Be proud of your hard work! YOU EARNED THIS!

Plyos- Ladies Listen Up!!!!!

It's no secret that nearly every woman out there wants a firmer butt and tighter legs. Myself included. In fact one of the focal points of my training all year has been to try to find the right combination of exercises to tone and trim my own legs for the stage. I've tried everything- heavy lifting, light lifting, different cardio, running, etc and the bottom line is PLYOMETRICS have really done the trick for me. Granted I do some track work (sprints etc) and I hit the stepmill daily, but infusing plyometrics into my workouts and training like an athlete has really done the trick for my lower half.

Plyometrics generate fast results- the rapid change in movement from static (i.e the bottom movement of a squat) to dynamic (exploding in the air as in a squat jump) shocks your muscles so you see results pretty quickly. It's also a great way to up your intensity and add some variation to your workouts- I was really resistant to plyos when I started them, but now I LOVE them. They're challenging, intense, and they really get my heart rate pumping. More so then traditional weight training I've found (especially where my legs and glutes are concerned) that the high impact, explosive motion of plyos tones and trims much better.

The exercises I recommend the most in terms of Plyometrics are:

1) Squat Jumps or Pop Squats

2) Lunge Jumps

3) Line Jumps

4)Power Skips

5)Step Ups with Knee Raise

6) Box Jumps

7) Power Jacks using a box

Plyometrics can be incorporated into your workouts in a variety of ways.

One way you can add plyos into your workouts are to incorporate them into your traditional weight training for added intensity and cardiovascular burn. For example when I train arms- I also do plyos. Since I no longer lift heavy sets on my arms ( I don't need ANY more size there) I am lifting just to maintain and tone. Rather then taking traditional rest periods in between sets, I'll incorporate plyometric exercises to ramp up my heart rate and increase my body's ability to burn fat. For example;

Dumbbell Bicep Curls 15-20x

Squat Jumps 25x

Repeat (NO REST)

Another great way to incorporate plyometrics into your workout is to infuse them into your cardio routine. My own personal form of satism is to mesh plyos into my stepmill workouts to break up the monotony of walking uphill. For exmaple, I'll do 5 minutes on the stepmill, then jump down and do 15-25 reps of lunge jumps or squat jumps, then get right back up on the stepmill. I repeat that interval;

5 minutes stepmill (level 8-10)

20-30 lunge jumps or squat jumps

repeat

It gives me a rush and really revs up my heart rate- you will SWEAT doing this!

The third way is to string together a series of different plyometric exercises and do them back to back. I do this once or twice a week in place of a cardio session. Just 30 minutes will do the trick. I'll perform a series of maybe 6-8 plyometric exercises back to back. One routine I like is:

1) Squat Jumps (15x)

2) Lunge Jumps (30x)

3) Line Jumps (20x)

4)Power Skips (2x across aerobic room)

5) Mountain Climbers (60 seconds)

5)Step Ups with Knee Raise (20x each leg)

6) Box Jumps (15x)

7) Power Jacks using a box (15x)

8) Walking Lunges NO WEIGHT (1x across aerobic room)

REST TWO MINUTES. REPEAT CIRCUIT AGAIN.

I'll do that circuit several times, about 30 minutes worth total. I'm in a full sweat by the time I'm done and the impact these explosive movements will have on your glutes, hamstrings, and quads is incredible.

Ladies if you want tighter, rounder glutes, I'm telling you- PLYOS are the way to go!!

2010 IFBB North Americans- 2ND PLACE!!!

5 Products I Swear By....

1. BOOMI BARS (Almond Protein Plus or Cashew Protein Plus)- it's no secret that the majority of protein bars out there are garbage- pure candy in hiding. And in fact, even if the macro counts are on par and the sugars low, 9 chances out of 10 they're loaded with sucralose or other Frankenfood sugars including partially hydrogenated oil, corn syrup, etc etc. BOOMI BARS are gluten free, hand rolled, and include three ingredients- honey, almonds, whey protein isolate. PERIOD. They are the purest bar I've found with whole natural low glycemic ingredients your body can recognize and metabolize.

2. CELCIUS ENERGY DRINKS- We all need a little energy boost- ALL of us. Celcius Energy Drinks provide the best boost out there- and because their proprietary blend includes EGCG, Ginger, Calcium, Chromium, AND vitamins, it's a huge fat burning boost as well. The drink optimizes metabolic activity, tastes delicious and is actually backed by solid scientific studies! They're sugar free, sodium free, sucralose free, aspartame free, and high fructose corn syrup free! I drink one a day, pre workout for an extra push, especially when I'm dieting!

3.JAY ROBB WHEY PROTEIN- This is the BEST (emphasize BEST) tasting protein powder I've ever tried, not to mention it's not loaded with hidden junk or chemicals. It is derived from grass fed cows NOT fed bovine growth hormone, has no fat, no cholesterol, no sugar, no aspartame, no sucralose or other artificial sweeteners, is made with stevia, and is msg and gluten free! Not to mention it tastes PHENOMENAL and blends well!!!

4.Steaz Zero Calorie Sparkling Green Tea- I love carbonated beverages and in the past have been quite the diet soda junkie (not a very good habit to get into). I discovered Steaz Zero Calorie Sparkling Green Tea in the organic food section of my local Giant and fell in love. Although a bit on the pricy end, this stuff is well worth it. Not only does it satisfy my need for a carbonated beverage, but it's made with stevia so there's no aspartame or sucralose. With flavors like Black Cherry, Blueberry Pomegranate, Orange, and Raspberry- it's DELICIOUS! And it won't kill your waistline!

5.Fit n Fresh Containers- Food prep is KEY to success on a nutritional plan. Period. I can never emphasize this enough to my clients. Yet standard containers can be messy and a pain, and it can become a hassle when you're constantly toting large coolers everywhere. FIT N FRESH makes fun containers with pre- measured compartments and custom ice packs that come included with each container! Breakfast, snack, dinner, sandwich, and salad containers are all manufactured BPA free by Fit n Fresh! They also make a wonderful filtered water bottle, chilled shakers, portable drink mixers for protein shakes, and a hoard of healthy food prep products including a food scale and smart portion prep center! I LOVE their products!

CONGRATULATIONS BETHANN!

Alli-Fitness client Bethann Hyndshaw won her PRO CARD this past weekend at her OCB show in New Jersey!!!!!!! Bethann gained her pro card at the 2010 OCB Mid Atlantic Battle of the Belt, an IFPA Pro Qualifier!!!!!

ENJOY your post contest steak and vacation with your hubby! YOU EARNED IT!

CONGRATULATIONS BETHANN!!!!

To transform the body- transform your mind!

""Until one is committed there is hesitancy, a chance to draw back, always ineffectiveness concerning all acts of initiative and creation there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in ones favor all manner of unforseen incidents, meetings and material assistance which no man could ever have dreamed would come his way."

Making a successful body transformation is about so much more then just working out and eating right. Its as much a mental transformation as a physical.

We have all gotten stuck in these ruts where we stop and start and stop and start, which means we pretty much just stay where we are, we may lose a little and then we gain it back and the cycle can repeat itself again and again until we lose all hope of getting there. Essentially we're yo-yoing, taking one step forward and two back and more often than not this pattern can last for years.

It is definitely possible to stick to a diet and workout plan for long periods of time, but a few things need to happen first- mainly, the transformation of your mindset about training and especially about nutrition. Your thinking needs to change!
Here are the things I know and have learned and what I feel to be necessary to an amazing transformation:

• What is your purpose? Why do you want to lose this weight, or gain this muscle, be a certain size etc.? Figure out what that is. Maybe you want to be a good example for you family and kids, maybe you want to compete, maybe you want to be a fitness model, maybe you just want to feel good again. Hell maybe you just want to shimmy into the skinny jeans that have been sitting on your shelf for the the last year! Make sure its what you feel PASSIONATE about.

• Then decide exactly what you want to accomplish, be very specific, write it down in detail. Set specific goals and write them down as if its already happened. Find a picture of your ideal physique and put that somewhere you can see it daily- I have photos ALL over my house, on the fridge, on the bathroom mirror, anywhere that I feel I need inspiration or a reminder of why I do this.

• Imagine what it will feel like to reach your goals, create a mental mind movie, imagine specific situations starring your new lean self, imagine looking down at your body and it looks exactly like you want, what does it FEEL like? If you find this hard at first don't stop, work on it everyday it will become clearer and clearer. As I'm hauling ass up the stepmill for the second time in a day, I keep thinking "pro card pro card pro card", over and over until I can SEE them calling my name out for my pro card. I can envision the whole process happening and I get overwhelmed with motivation!

• Review these goals everyday.

• Take before pics, you don't have to share these with the world, but its important YOU see where you are at. It wasn't until I took my before pics that I realized I must do something NOW waiting even one more day was not acceptable! Better yet- hire a trainer or coach to help hold you accountable and submit photos to them weekly! I can tell you one thing- knowing you have to step into a bikini to send photos will surely keep you on track!

• Tell yourself after your workouts, I am even leaner today then I was yesterday, I am getting leaner, stronger and tighter. Imagine the fat melting off to reveal tight shapely muscle.

• Focus on the positive, everyday write down 3 things you did well, also write down 3 things you will do even better tomorrow.

• Have a plan B, what if it rains, the car breaks down, the kids get sick, your stuck away from home without a meal, you can't get to the gym etc. whats your plan? I have a bodyweight circuit I keep on hand for when I can't get to a gym, know what you can do, create options for yourself. I have bands and balls at home and I'm close to a park I can run in as well.

• Plan ahead. Cook your meals ahead, some of us hear this, know this, tell others this, and still don't do it! lol ...DO IT! If you don't prepare to succeed you're planning to fail!

• Write down what you are grateful for everyday.

• When you feel like crap and like nothing is going your way, go encourage and help others, works wonders for your mental outlook.

• Before you go to bed, imagine how you want the day to go, imagine your workouts, the reps, sets and weights, when you wake up - do it again.

• Weigh, measure and do skin folds, take pics and try on clothes at regular intervals, this could be weekly, bi-weekly or once a month, I like weekly (at least for measurements and weight) because if things aren't going in the right direction you can make corrections before they go too far the wrong way but just pick one and stick to it. This ties in with what I said about before pics and taking photos weekly. I prefer photos the best because the scale is just a number, as is a skinfold, but VISUAL results are priceless- seeing yourself thinner, having your clothes fit better, those are tangible results you can show off to the world!

• Celebrate your victories, even the little things, don't wait until your at your goal to celebrate.

• Get some new gadgets or equipment, they can help with motivation. Download new music onto your IPod to drive you through your workouts!

• Try something new, try some yoga, boxing, pilates, go climb a hill, and see if you can beat your time next time. Have fun!

• Keep a workout journal, find a nice notebook, write motivational quotes in it, track all your measurements on a page and track your goals, write down your meals and workouts and water consumption, cut out pics of what you want to look like and past them in it, customize it, make it yours!

• Write down the time you will do your workout, what time you will eat, wake up go to bed etc, these times are important and if you know what time you are doing everything it just makes it easier- plan plan plan!

• Set goals for each workout, you should be trying to go faster in less time further in the same amount of time, lifting more weight, or doing more reps, in some way make each workout better then the last.

• Hold yourself accountable, join a board, forum or group of like-minded people. Hire a coach, get a training partner! Sometimes there is no one in the world who understands you, especially if friends and family are not supportive, they will listen, motivate and give you a kick in the ass when you need it.

• Commit to your goals completely and wholeheartedly, sometimes we say in our minds I will give this everything I have! (well, as long as this, and this, and this, happen or don't happen) Don't set limitation on yourself, if you argue for your limitations, you will get to keep them!

• When you REALLY don't want to workout and you find yourself trying to think of an excuse, STOP THINKING and go DO IT. Those times will be some of the best workouts ever, you don't want to miss that do you? :) Trust me on this- think less, do more. Just DO IT!

• Be ready when you hit a goal with a new goal, its too easy to think I've made it, I can rest, but what really happens is you start going backward. Keep challenging yourself!

• If you screw up and eat something off plan, DO NOT blow off the whole day, get right back on track with the next meal. Too often people blow off that day and then it snowballs, and suddenly the whole week is one big binge. Don't do this. You promised yourself this time would be different, that you would reach your goals THIS TIME remember?? Honor your self promises, thats where that inner strength comes from. The feeling that you will have when you sit down to eat with family and friends and can keep your hands out of the junk and on your pre-prepared food with a smug smile will be priceless. You'll feel in control and INVINCIBLE and that feeling just builds on itself.

• Have your off plan meals PLANNED, don't eat out of the bag or box, put it all on a plate, laid out so you can see it all , then eat slowly and enjoy :)

• Spend some time looking at transformations online, or bodybuilding.com, or youtube. Do this whenever you start to doubt you can do this. This will build belief. I have seen such amazing transformations, mind-blowing transformations, and I know that if they can do it, so can I.

GOOD LUCK LINNAE!!!!

Alli-Fitness Systems client Linnae Webb is ONE WEEK out from her 2nd show! Linnae will be competing in Germany where her husband is stationed with the army! ALL THE BEST TO LINNAE THIS WEEKEND!!!! KEEP YOUR FOCUS and ROCK IT GIRL!

We'll be rooting for you stateside!

GOOD LUCK BETHANN!!!

Alli-Fitness Systems client Bethann Hyndshaw will be stepping on stage this coming weekend!!! Alli-Fitness wishes Bethann the best during her final week of contest prep and all the best for her on stage next weekend!!!

GO GET IT DONE GIRL!

XOXOXOXOX Alli

Tame the Post- Contest Rebound beast FOR GOOD!

Nothing can prepare a newbie for a post contest rebound, nothing. In fact, being a seasoned competitor myself, I still get nervous about the post contest bloat. Seems to me thats when the REAL battle begins. I've seen competitors go from veins and abs and sucked in faces, to swollen hands and toes, stomachs porking out over pant lines, and cheeks that look like they're holding back mouthfuls of nuts....all within a day or so.

So how to avoid the dreaded rebound? The first steps to avoiding a drastic rebound are to understand possible causes;

1) REBOUND from drug use- Steroids, thyroid hormone and many other bodybuilding drugs all have the potential to cause bloat when administered or discontinued. I am not knowledgeable about specific effects of various drugs or how to deal with it; I have only seen the aftermath. In time, water bloat will subside; however, Growth Hormone bloat of the abdomen is pretty much irreversible. If you choose to take body building drugs, which I am not suggesting or advocating, you should ensure that you are medically supervised and that you are prepared to come off them as well. Make sure that your liver-specific enzymes and blood lipids are within acceptable ranges

2) REBOUND from water retention (due to drastically reducing it for a show)- When you cut your water intake dramatically, your body releases a hormone called ADH or Anti Diuretic Hormone. This hormone works to hold onto every little drop of fluid in your body. When you are not drinking anything, it may not make you over bloated BUT when you reach for your trusty gallon jug after the contest, your body will hoard all of this fluid; the situation is further complicated if you have screwed up your sodium balance in extracellular fluids.

3) REBOUND from sodium, since you are no longer eating squeaky clean- Processed “junk” foods, avoided in the months before contest, are generally loaded with sodium. Therefore, whether you use sodium condiments or not, your body typically becomes accustomed to a low-sodium diet, simply because of your dietary restrictions. In the cases of severe sodium depletion, as many people feel compelled to do before a contest, your body releases a number of hormones which work together to retain sodium. Blood sodium levels are very tightly controlled; therefore, the body will not excrete any when the intake is very low. If you have sodium loaded and depleted, while loading and then cutting water, then you will pee out massive amounts of sodium and water, but the concentration of sodium in your blood will stay the same, which results in dramatically reduced blood volume.

Now you have absolutely no prayer of getting a pump and additionally, the combined sodium and water retention after a contest is a recipe for bloat.

- You may try watching your salt intake after the contest, in combination with drinking a lot of fluid. The cleaner you eat, the less water you will hold on a regular day. Specifically, limit most condiments, sauces, high-salt dairy (cheese) and high-salt meats (cold-cuts), while eating mostly fruit, vegetables, whole grains and non-preserved lean. Maintaining a great physique in the off-season requires that you eat in a contest-prep like manner most of the time! While there is more flexibility, the primary difference in your diet should be simply eating more food and maybe adding in some whole, natural dairy and fruit which most typically do not eat on a contest diet.

4) REBOUND from carbs- Over-eating carbohydrates in particular has varying affects on different individuals; however, if your body is used to only 150g/day and you increase it to 500g the next day after a few hearty meals, you will be bloated! Most competitors I know have either been low carbing it the entire diet (think ketogenic diet) or have certainly been low carbing it for a few weeks before the show- some as low as 12 and 24g a day.

You cannot thrive and rebuild in a continuous state of near-ketosis, so an increase in daily carbs is warranted. But be careful after the contest, I’ve found that 2-3 diet-free days will destroy my look for several weeks. If you plan to compete again soon or want to do photo shoots, mind your diet after the contest too. Period. Add additional carbohydrates in slowly, and have the additional calories in the morning and before and after your workouts, when the extra energy will work toward muscle building and muscle sustaining goals!

5) REBOUND in your mind- simply put you're gaining weight and not used to seeing yourself like this- You will need to gain some fat to improve; however, you should still look like a highly fit person if the weight is added appropriately. Bear in mind that while it's not healthy to maintain a contest state of lean-ness year round, it's ALSO not healthy to have a 30+lb weight fluctuation. Numerous hormones, like over 20, influence the hypothalamus, the main feeding center of the brain. Appetite and eating is influenced by a variety of factors including hormones, environment and the rate at which you lost the weight. For instance, after a contest, the primary motivating factor for your diet is instantly gone, which can bring on a binge. Also, the post-contest gorging is often ritualized; however, it is never good for your body to do so. You are not enhancing your future contest efforts by doing over-consuming- and in the meantime you're putting a huge stress on your mental, physical and emotional state.

Appetite Hormones Include:

- Leptin: Secreted in proportion to fat mass. Leptin signals to the brain that you have enough fat mass and don’t need to eat more, therefore it works as an appetite suppressant. As you diet, leptin levels go down a whole lot, so you do not feel satiated.

- Ghrelin: Works opposite of Leptin– is an appetite-stimulating hormone that is increased as you diet

- Adiponectin: Appetite suppressant that acts like and is complimentary to Leptin

- TNF-alpha, CCK, cortisol and countless others, discovered and undiscovered, influence your appetite.

So what’s my point? It is not purely a matter of will power to eat in a reasonable fashion post-contest! There must be a plan set in place to eat an appropriate and beneficial diet post-contest! Personally, I continue to record my foods in my MemoryFinder journal and give myself a range of acceptable calorie levels and a macronutrient % target. In fact I usually have a post contest eating plan already laid out before my show is even over so I have no room for error or guessing. By keeping myself accountable, I can eat more in a controlled fashion and optimize my weight gain for the next contest! It’s a lot of work, but it is what it takes to compete seriously!

So what tips can I offer?

1. Drink plenty of water post contest

2. Watch sodium intake and limit foods high in sodium

3. Have a plan in effect for after your show so you know what to eat and how much. Your foods should still be similar to those on a contest diet, clean, healthy, whole, natural foods geared towards your goals!

4. Do not eliminate cardio- simply cut it back.

5. Take a few days off of lifting to allow your body to regroup

6. Increase your calories slowly- do not do it all at once. I recommend upping calories by 10% a week until you reach your desired maintenance calories or macro %'s.

So enjoy that initial post contest cheat- but don't allow a cheat to turn into a binge, which turns into a week long or month long gluttony. Trust me- your mind, body, AND soul will thank you! And when your next contest comes around, you'll be that much closer to your goal!

CONGRATULATIONS ERIN!

CONGRATULATIONS Erin Riggle!!!!! On Aug 14th Erin competed in the OCB Presidential Cup in Maryland, where she took 5th in the novice!!!! Erin looked beautiful on stage and big things are going to come for this girl! I could not be prouder of a client- her hard work and dedication paid off!

CONGRATS ERIN!!!!!!