Mistakes You May be Making in the Gym

I sat there looking around at faces just as confused as my own. We waited silently in the dark with nothing but the light from a TV illumining the newly built room we occupied. Then it began. What ensued changed my life. An excerpt from ‘Pumping Iron’ started to play. If now you are confused, it’s only one of the best bodybuilding documentaries ever created about the infamous Arnold Schwarzenegger. After another hour of safety and how-to video, the lights turned on. As I stood up, my basketball coach exclaimed, “Ladies, let’s......

Continue Reading


Cheat Day, Donuts

Cheat meals used to be the highlight of my week- especially during prep for a competition! The rest of the week would start to drag as thoughts of donuts danced in my head. I tortured myself to eat squeaky clean in order to earn my one meal of unadulterated pleasure.  I thought if I wasn’t “good” I was letting Amanda Latona or Ashley Kaltwasser down. What made it worse was social media glamorizing cheat meals as a part of this healthy lifestyle, with #foodporn breaking the internet. Happily, I can say I no longer eat cheat......

Continue Reading


Healthy Panda Express Shrimp Bowl

Let’s be real, who doesn’t love Panda Express?! Absolutely delicious, check! Healthy? Debatable. That’s why I created my own homemade, healthy version of Peppered Shrimp & Greens Bowl. The best part? It only takes 15 minutes to make, so no excuses about being too lazy! Ingredients: 2 tablespoons coconut oil 1 cup white (or brown) rice 1/2 cup green beans 1/2 pound fresh shrimp Ground black pepper 1/2 teaspoon salt Recipe: Peel off all shells and tails from the shrimp. Set to the side for a moment. Cut off the ends of the green......

Continue Reading


alafitness Hollywood personal trainer NPC coach Los Angeles bikini competition Jon Lindsay makeup

Alarm goes off at 5:30am, time for an hour of cardio. Shower, eat, coffee of course, and get ready for the day. Off to work or school. Eat 3-4 prepped meals you packed. That afternoon/evening you return to the gym for weight training. Shower and eat again. “Me”time. Fast asleep by 11pm. Yep, that’s a typical day for a competitor 4 weeks out. Not to mention the time during a week it takes to prep your food, stay consistent with supplements, learn posing, network, etc. It may sound overwhelming, but totally manageable if you’re......

Continue Reading


Why You're Doing Squats Wrong

Acknowledged as the most essential exercise for any fitness goal, the squat is also one of the most difficult exercises to perform properly. Few exercises work as many muscles simultaneously as the squat, making it a brilliant multi-purpose workout ensuring muscle growth and fat burning for your glutes, core, and legs. However, because so much of your body is engaged during a squat, it’s easy to have poor technique. Whether you are doing air squats or heavy weight, you will not reap desired benefits or worse, injure yourself.   Here are the......

Continue Reading


Page 4 of 6« First...23456