alessandrascutnik alessandrascutnik

4,610 posts   57,982 followers   570 followings

Alessandra - Health Coach  🌟I help women finally ditch fad diets by creating a sustainable program that fits their life. 💻Co-Founder↠ @sd_evolution ⇣Apply for 1:1 coaching here

Tomorrow at this time we’ll have completed this hike and I’ll be the happiest girl in the 🌎💛
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Hiking has become one of my favorite activities on this Earth. Dare I say it but I think I love it more than lifting 🤷🏼‍♀️🌲❤️
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Something about being in nature is just grounding. So it’s fitting we’ll be hiking in my favorite spot for World Gratitude Day tomorrow.
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I filmed a vlog today with how we eat/pack/prepare for adventure weekends like this and next week’s vlog will be a full blown adventure vlog in New Hampshire. YouTube is linked in my bio + would love for you to subscribe!
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I’ll also be taking over @junkbrands IG stories tomorrow discussing all things mindset so make sure you’re following along there too✨ #hikelife #evolveyourperspective

Growing up I would wear a makeshift elastic waist band as a belt with my jeans and sweatpants because they would always fall down and I HATED that feeling. *Insert @joshscutnik calling me a nerd here*
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Finding pants and clothes that actually fit has been a lifelong challenge. That challenge got even harder when I started lifting and my body got curvier than ever.
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Until I found @frandenim 💙 They make jeans + shorts for men and women who lift. They hug your quads and glutes without flattening them like a pancake but also actually fit your waist...so no need for makeshift belts 🤣
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We work damn hard for our muscles so having a pair of pants deflate them is just rude IMO. Who’s with me on that?
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You can use ‘ALESSANDRA’ at checkout for a discount off any shorts or jeans! Just snagged me some dark wash jeans for this fall weather finally arriving 😍🍂 #frandenim #quadsquad #supporttheglutes

Your workout should not be about how many calories you can burn.
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5 years ago I used to wear my HR monitor strap to the gym every day (yup every day because I was too cool for rest days #facepalm).
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The ONLY thing I cared about in that 90 minute gym session was how many calories I could burn + how much I could sweat. I didn’t care about how much weight I could lift, if I was progressing week to week...none of that.
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The thing is, my body didn’t start changing until I STOPPED caring about how many calories I could burn.
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When I shifted my perspective and focused on getting stronger, progressing in weight or volume each week + stopped focusing on just working up a good sweat, I got the body I wanted all along.
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⚡️Sweat does not equate to a “good” workout.
⚡️Burning more calories doesn’t mean it was a “good” workout.
⚡️Soreness does not equate to a “good” workout.
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If you’re serious about changing your physique do the following:
•Commit to a program that incorporates progressive overload
•Challenge yourself by lifting weights and doing SOME cardio that you enjoy- not focusing on primarily cardio (especially cardio you hate)
•Monitor recovery, energy levels + ensure you’re fueling yourself enough to support muscle gain.
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When you’ve got a good program that you LOVE- the results will come 😍💛 DM me if you’re interested in getting an individualized program from me 🙋🏼‍♀️ 📩 #evolveyourperspective

Hey hey👋🏻 Lots of new friends here after my last post so I thought I’d take a second to let ya know who you’re following!

I’m Alessandra ☺️
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I’m 27, married to my best friend + run my own business with him as a health coach.
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We are big “family” people, have the cutest bulldog on earth + we love to go on adventures.
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I have my BS in Exercise Science, a few ACSM certs, but contribute most of my knowledge to hands on experience I’ve gained over the years of coaching in person.
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I like to lift, hike, sprint, walk….whatever makes my body feel good!
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I can eat ice cream like you wouldn’t believe and then finish all of my friends’ too.
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My mission with this page and our business is to show others that living a healthy life doesn’t have to suck, that you don’t have to restrict food and do hours of cardio, and that creating a sustainable lifestyle is the way to go 🙌🏼
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Tell me something about YOU in the comments! 👇🏻👇🏻👇🏻
I always reply as long as I see them and love getting DMs from you guys too! 💛

I’m not as jacked as I was last December. ⠀⠀⠀⠀⠀⠀
That’s when the photo on the left was taken. I was on a 6-day bodybuilding program, eating around 2200 calories. My nutrition + training were super consistent. My weight never fluctuated far from 132/133lbs, I rarely got a pimple + no period at all since I was on hormonal birth control. WIN….right?
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Not quite my friends. ⠀⠀⠀⠀⠀⠀
I was experiencing some pretty wild mood swings, brain fog, anxiety, low libido, and I was starting to question if this tiny pill I was taking daily reallllly was a good choice for me. Not having a period for 10 years sounds awesome, but the truth is, your period is like your monthly report card for good health. A pill bleed isn’t even a real period…so for 10 years I was pretty much in the dark with my hormonal health…so I quit the pill.
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The months to follow seemed easy enough at first. The first 3 months off, I had no adverse affects. I felt great actually, it was like a cloud was lifted and my mindset improved so much. My period came back the first month off and I thought I was good to go.
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But at about 4-6 months post pill, shit got cray. Acne came in full force (which is normal due to sebum levels and testosterone kicking back in), my weight starting fluctuating like CRAZY, I wasn’t interested in training and my cycles were irregular. This actually has a name though, and it’s called Post-Birth Control Syndrome.
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These days things are leveling out again. I’m almost a year free of hormonal birth control, no unwanted pregnancy, skin is slowly but surely clearing up, and I can finally say my physical, mental, emotional AND hormonal health is where it should be.
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If I knew there was another way when my doctor told me about the pill at 15 years old, I would have never went on it and that’s why I share what I do, because I want YOU to know there are natural forms of birth control and that your period doesn’t have to suck. I may not be as jacked as I used to be, but prioritizing my health during the last 10 months is something I wouldn’t trade for the world.💛
Questions? Comment below. I’d be happy to answer! #evolveyourperspective

Happiness over suffering.
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That’s @kristenanniebell “mantra” if you will and I could not agree more. My outlook on life has completely shifted the past couple of years. Maybe that means I grew up a little, or maybe it means I just have gotten real with myself and have become firm in what I want in this life.
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The truth is, a huge house, lots of clothes, a fancy car...THINGS don’t matter to me. At one time in my life I thought that’s what it meant to really “make it”, but this is what truly matters:
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TIME, HAPPINESS + LOVE.
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Working more efficiently as an entrepreneur so that I have all the time in the world for my family. Acting on ways to make others happier. And seeing the world with the ones I love by my side. I could live out of a tent with Josh and still be the happiest person in the world- tell that to 18 year old me and I’d likely faint 🤣
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If it doesn’t make me happy, or bring happiness to someone else. It’s a damn waste of time and I’m not interested 💛 #evolveyourperspective

Heading back to this spot on Friday and my nature-loving heart could not be happier🙌🏻🌲
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THIS is my kind of cardio. Being out in nature is what fuels my soul. Unfortunately, that hasn’t always been the case.
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In the past, I used cardio as punishment.
Ate too much? Hop on the treadmill.
Drank last night? Go for a run.
Thanksgiving hangover? Stairmaster it is.
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That’s not a great relationship to have with exercise my friends.
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Working out + cardio specifically should be something you enjoy doing. Not only that, but you actually don’t *NEED* cardio at all to lose body fat. Is it great for heart health and does it make you feel good? Sure thing, but as far as fat loss goes it’s not necessary one bit.
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What’s your favorite method of cardio?!?

That seagull tho 😂 Last wedding of the season!
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We’ve only been married 15 months and we’ve been to 5 weddings. That’s gotta be a record.
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Just posted a new YouTube vlog too- we both shared a full day of eating so head to the link in my bio to watch or YouTube.com/AlessandraandJosh 💛
@joshscutnik
@ourevolvinglife

Girls night with my sister 💛
Maren Morris X Niall Horan concert and living my best life because she just played THE MIDDLE 😍
I even found the Ben + Jerry’s truck and got my dairy free caramel almond brittle you guys 😂🙌🏻 #winning #imtheoldestpersonhere #andjustconfirmedthatbyhashtaggingwinning

I was in a rut.
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It happens to the best of us friends. Whether you’re in a workout rut, a content creation rut (🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️), or just feeling blah about life...I feel you.
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Often times when this happens we’re going through a transition phase, or evolving a little bit. That’s a good thing.
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But when you let this rut drag on a bit too long...you have to dig a little deeper and see what’s going on. Is it your training program? Is it your confusion about nutrition?
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For me, I felt like I was having a mental block with my content for you guys. I realized that block was because I was consuming too much content from others and that was affecting MY creative juices. So as I discussed in my stories this morning, stop the mindless scrolling, turn on post-notifications for those who give you light and love and be done with it.
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This for sure could be why you’re in a training/nutrition rut too- maybe you’re just letting others influence you a little bit TOO much.
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Friendly reminder to take EVERYTHING you read here on the ‘gram with a grain of salt. I don’t care if there’s boatloads of research backing something up, or if your favorite influencer is doing it, or if freakin Oprah told you to do something.
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YOU DON’T NEED TO DO SOMETHING JUST BECAUSE SOMEONE ON INSTAGRAM SAID IT WAS THE RIGHT THING TO DO. (All caps for the people in back 🤣)
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We’re all individual humans with different needs, different genetics, different interests and upbringings. Do what makes your beautiful soul happy and that’s that. 💛 #evolveyourperspective

When was the last time you had a bad day?
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Now think about it this way: was it ACTUALLY a bad day or was it a bad 5 minutes that you milked all day long?
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In most situations, that bad day likely didn’t have to be a bad day at all, but your attitude made it become one.

Something that’s helped me shift my perspective is mindfulness. Mindfulness is nothing more than the intentional use of your attention.
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You don’t have to sit in a quiet room for 10 minutes a day to be good at meditation.

Simply taking a few deep, slow breaths to pull you out of that headspace and into the present moment can pull you into mindfulness. You can also have a “trigger” to pull you out of a negative headspace (set your phone background to something specific that will remind you, every time you open your phone password take a few breaths or even put a sticker on your work computer to act as a reminder).
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Bad moments are not forever just like those really good, juicy parts of life don’t last forever. Be ok with whatever is happening right now, because that’s all that ever is- the past and the future are both just in your mind💛 #evolveyourperspective

I’ve been the person who skipped out on ice cream dates, family parties + entire holidays because I didn’t want to go “off plan”.
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It SUCKED.
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I was responding to a client check-in this morning and she was feeling stressed because the thought of going out to dinner with her husband and kids made her feel like she was failing her diet.
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Sound familiar? Have you felt that way before?
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You’re not alone.
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The truth is though, that you don’t have to live that way in order to reach your fitness goals. I actually encourage a lot of my clients to go have a meal out once per week and NOT track it.
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The secret to diet success is you don’t have to be perfect. You don’t have to hit your macros down to the gram day in and day out to progress towards your goals.
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What matters most is that you’re consistent and adhering to the plan the MAJORITY of the time. One meal here and there is not going to set you back, and sometimes having those memories with your family is more important than hitting your numbers perfectly.
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Think about it this way:
50 years from now, are you going to remember how freakin awesome you were at hitting your macros that time at Applebee’s? Or are you going to remember the memories you made there with the people you love?
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PS- I know no one goes to Applebee’s anymore 🤣😂💛 #evolveyourperspective #eatthedamnicecream #loveyourpeople

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