Blog


Back Workout + Biceps For Women | Extended Workout

Today’s workout helps blast back fat and how to shape and tone your back muscles while growing your biceps! I might have had a little too much fun in the gym today 😆 These exercises could be separated into two different workouts. THE WORKOUT: Superset 1 | 4 sets 12 Dumbbell incline curl 12 Dumbbell concentration curls Superset 2 | 4 sets 12 Dumbbell zottman curl 12 Dumbbell single hammer curl Exercise | 5 sets 10 Incline reverse fly Superset 3 | 3 sets 8 incline single curl 8 single preacher curl......

Continue Reading


10 High-Protein Snacks: Healthy and Portable

  Whether you’re spending hours on the daily commute or going out of town for work all too often, traveling makes it tough to stick to your healthy eating diet. In fact, most people end up giving in their inner nibbler at one point or another, from snacking on some high-calorie portable snacks to buckling under the enticing smells of street food. The point is, do you want to be one of them? If not, so much as a little planning can go a long way. So, here are ten high-protein snacks......

Continue Reading


What is the ketogenic diet? How can it be used for weight loss?

What is the ketogenic diet? Some diets focus on how much you eat (low calorie diets), some focus on when you eat (fasting and 5:2). Others focus on certain eating styles inspired by natural history (paleo). However, the ketogenic diet focuses entirely on what you eat, down to macronutrient level. There are many benefits to the ketogenic diet, and fat loss is certainly one of them. Here’s an introduction, or refresher, to that low-carb wonder known as the ketogenic diet. The ketogenic diet is an extremely low-carb diet which causes the body......

Continue Reading


Best Lower Ab Exercises for Women

If you are anything like every woman out there, then there’s probably one area on your body you feel you can’t work enough: abs. Your lower abs, to be exact. After all, which woman wants to go around showing off what she thinks is a unflattering belly now that it is bikini season? However, sometimes it seems that no amount of workout is enough to make the difference. But, there’s a reason for that, and it’s simpler than you thought. The secret to toned core muscles and sculpted V-cut is not only......

Continue Reading


Everything You Need To Know About Carb Cycling For Women

What is Carb Cycling and How Does it Work? Today, the fat loss diet arena is populated by many diets that promise to get you one step (or more) closer to your dream body. Most of them claim they have that “one little trick” which can transform your physique. No need for hacks or shortcuts. However, nutritionists and fitness gurus came up with a particular diet that delivers on this promise just by listening to what science has to say about weight loss. Carb cycling has turned into a trendy and fun......

Continue Reading


alafitness Hollywood personal trainer Los Angeles IIFYM macros diet meal plan

So, what are macros? Macros, short for macronutrients, are the nutrients that provide calories from food. They consist of proteins, carbohydrates, and fats. Protein helps build lean muscle and repair broken tissue -which is what happens to your muscles during a workout. Protein burns more calories gram for gram because it requires more energy than the other macros for your body to digest it. Thus, high protein diets aid in fat loss.  1 gram of protein = 4 calories Carbohydrates (carbs) are stored in your muscles, organs, brain, and blood as glycogen which......

Continue Reading


What To Look For In The Best Pre-Workout Supplements For Women (And What To Avoid)

Most of us have been trained to think that a proper and nutrient-rich diet along with a consistent training regimen are the only two “weapons” that women have in their arsenal to achieve a stunning, lean and toned physique. However, the fitness world supplies a plethora of pre-workout supplements that are tailored to their needs. Specifically, the supplementation industry has created various women-friendly supplement types (whey protein, fat burners, multivitamins, creatine, and pre-workout etc.) which can turn up the fitness heat. As you research your way to the best pre-workout supplement for women, you......

Continue Reading


9 Underrated Exercises You Should Own Right Away

You’ve probably read all sorts of articles that tout the benefits of squats, push-ups, and crunches. As effective as your typical workout routine might be, tweaking it a bit from time to time not only challenges your muscles in new ways but also keeps you from cruising through the movements on auto-pilot. Before your neck gives out from doing crunches, step out of your comfort zone and give these 9 frequently forgotten exercises a try! After all, research agrees… Changing up your workout regimen now and then leads to better training results.......

Continue Reading


5 Myths About Carbs you Should Stop Believing

Getting rid of a bad reputation can be a challenge – something carbs know all too well. Demonized for years and years, athletes and bodybuilders alike often label carbs as their worst enemy. From making you gain weight to nullifying your workout, these misconstrued nutrients have always been the ideal scapegoat for failing to achieve any training goals. While there is a lot of legit information about carbs and their importance for our body, there is also a serious amount of pseudoscience. This way it’s even harder to distinguish the difference between......

Continue Reading


Let’s be honest ladies – we all want a nice booty. Jen Selter built an empire around hers. There’s nothing wrong with admiring nice glutes, but lets build some! And for my bikini competitors out there, one of the most common complaints in the bikini prep world is building the hammy to glute tie in. Well, you’re going to learn today! Make sure you warm up and stretch before any workout. However, it’s even more important with hamstring and glute work to ensure your hips, hamstrings, quads, and glutes are ready to......

Continue Reading


Page 1 of 3123