aliround aliround

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Alice Round  Sport Scientist & Nutritionist aliceround.com Snapchat πŸ‘» username: aliround aliceround.com FREE E BOOK- How to stop failing at your dietπŸ‘‡πŸΌ

https://youtu.be/DXizliixi3Y

πŸ”‘ Key to glute growth IMO Is progressive overload as well as efficient muscle activation and exercise choice to suit your body and biomechanics πŸ”‘πŸ‘ 2016 was the year of how big can I get them. 2017 is how big can they stay when I reduce body fat πŸ˜‰
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Try this little combo out...... be sure to focus on your technique and hip angle to assure you Hit the glutes on the Bulgarian and not overload the quads πŸ’ͺan awesome hypertrophy superset for your booty growth πŸ‘
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A1. DB BULGARIAN SPLIT SQUAT 1 and a 1/2 Reps - 8-10 reps - slow tempo 2211 βœ…
A2. DB BULGARIN PARTIALS 3/4 range up 10-15 2110 βœ…
A3. Stay On the same leg BODYWEIGHT HIP THRUSTS SINGLE LEG 10-15
With a hold at the top 2210 βœ…
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Finish that side and complete on the other. This is one of many movement combinations I PROGRAM for with my clients and systems βœ… Give it a go and thank you glutes later 😈😈😈 be sure to focus on tempo and actually pulling from the glutes rather than letting your quads take over. -
aliceround.com πŸ’» link in bio for workout footage on you tube
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@alphalete leggings and top
@revofitness Scarborough Gym
@aliround Programming
@nikewomen crop and kicks

⚠️ARNOLD CLASSIC AU WRAP UP ⚠️ -
βœ… Personal views on bikini πŸ‘™
βœ… Judging and helping people understand the reality of how tough it is βœ… social media pressures βœ… social media vs real life βœ… much much more..... -
Listen on you tube (link in bio ☝️️) OR download direct from Libsyn library: search alice round πŸ”‘ if your having issues with download or viewing please contact me. -
Would love to hear of TOPICS you want covered COMMENT BELOW πŸ™‹πŸ½πŸ’»πŸ“š

⚠️ 10 weeks between pic ⚠️ Comp prep client for IFBB bikini, we did a 18 week deficit for this show with a bit of travel early on in my clients prep we stepped it up a Notch at 10 weeks out, with the goal of holding lean mass and coming in tight and full βœ…πŸ‘ŒπŸ‘ -
Following an IIFYM based flexible dieting regime with meal guidelines when required and more specifics in PEAK weeks. Never going Crazy low on calories, never BELOW 1200cals and many re feeds. Non aggressive cardio and time to have a life βœ… proud of you and your prep woman really brought your a game this season and made some huge improvements πŸ”‘ its always about progress not perfection in this game and that's what I focus on with all of my clients be it comp prep or more lifestyle based plans βœ… -
Follow scientist based comp preps for solid results and you won't need to cut crazy caloric intakes or run yourself into the ground with cardio. Ain't nobody got time for that πŸ˜‰πŸ˜‚ I'm now FULLY BOOKED for this whole year for comp prep clients, if you want to enquire about lifestyle plans or next year email info alice@aliceround.com πŸ’»πŸ“š SWIPE RIGHT @blondemuscle

Behind every successful woman is a tribe of other successful women who have her back πŸ’• the real queens fix each other's crowns πŸ‘‘ not throw dirt at them............
#tribe -
As much as I have posted about my clients who competed over the weekend at the Arnold classic the real MVP's are also the ladies who flew to Melbourne from our coaching group to support them on there own accord, came to help, came to cheer and came to be a positive energy to be around. Coaching for me is more than transforming people's bodies..... that's just a bonus πŸ˜‰ it's about creating a tribe of women who are empowered, leaders, confident and who's vibe attracts a tribe of positivity πŸ’•. A tribe so strong that when one brick falls down from the wall there are hundreds of women standing there to build that wall back up bigger and stronger. Together we make a family πŸ’• because at the end of the day we come to do epic shit and you can't do epic shit with basic people, your vibe will attract your tribe ✌️ I want to create leaders πŸ’ͺ I love my crazy team round ladies in the best way, every each one of you ❀️😈 -
#teamround #mummaround #aintnobodyfkinwithmacliche
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Join the tribe and grab a FREE E BOOK on why your falling off your diet for a limited time only πŸ“š see LINK in bio ☝️

Just over here trying to put Brendo out of a job @perthfitfam @bmccormack 😈 ➑️➑️➑️ go check out the latest Perth Fit Fam video on the Perth Omara IFVB classic. Solid work on another video lads, truly doing some awesome work in the Perth fitness community ❀️πŸ’ͺ ➑️➑️➑️ do yourself a favour and go check out Sean's impersonation of Brendo on there IG πŸ˜‚πŸ˜‚πŸ˜‚

TIPS TO GET A SMALLER WAIST ⚠️ im sorry to inform you that besides fat loss to your mid section you can't create a smaller waist- your genetics are going to play a major role in the shape of your body in terms of rib cage, diaphragm and bone structure/shape things you can't change BUT you can create the illusion of a smaller waist (without the squeem πŸ˜πŸ‘‹) by creating more width to your upper and lower body. I personally have very short clavicles and a narrow upper body so adding more mass to my lateral delts and more outer quad sweep will assist with the illusion of a smaller waist πŸ‘Œ one of my favourites single arm lean away cable lateral raises πŸ‘Š. Rather than trying to change your body to something it cannot be set realistic goals and adjust what you can rather than focusing on what you can't πŸ”‘ keep it positive. Train with a program that suits YOUR goals not some else's βœ…

The fitness industry can be one amazing place to not only work but be a part of on a more personal level if you surround yourself with the right people..... -
the thing I love most about fitness expos is not the stands or extras but the PEOPLE you get to connect with from across AU that you wouldn't normally get to. Or people you connect with through social media and not face to face, getting to engage in a more real way and hang with "real" people. Being from WA were so far away from everything and it's been so good having a full week here. -
Sometimes the fitness industry gets a bad wrap but it comes down to who you surround yourself with, there is truly a lot of real, genuine and humble people in the industry and beautiful souls ❀️ even getting to meet some of my interstate clients and connect with new ones, thanks to anyone and everyone who said hi this weekend, ready to book again for next year πŸ˜‚
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Glad I got to experience it again with my partner, clients and beautiful friends and some new ones πŸ˜‰ as well as meeting my new coach for season B ❀️as well as see the stunning IFBB bikini pros up close and also some strong assed ladies in the powerlifting !!!! -
#arnoldclassicau #ifbb #breakthroughthebullshit #melbourne #perthfitfam

Sometimes there is those friends that you may not see for a year or even more but when you do see them it's like things never changed (they also make u look like u have no gains), constant lols and positivity ❀️ love you long time @theaussiefox πŸ’ͺ so good seeing you as always, Perth misses you ❀️

When you try to take a nice photo but the candid shots are the best shots πŸ“Έ the ones that capture your real personality not your best angles ❀️ happiness is your best angle ...... and a double chin shot πŸ˜‚

A huge congrats to every single amateur bikini competitor that graced the stage yesterday at the @arnoldclassicau πŸ‘™πŸ‘Š just stepping on stage at such a huge international event is a huge achievement. I'm super proud of my clients who got on stage and rocked it, all huge improvements in there physiques from past shows from head to toe and even confidence. Also everyone else that competed, the standard in some line ups were insane and the overall standard was so high at an amateur show. -
Congrats to the newest IFBB bikini pro @melissa_carver_x amazing physique ESP those glutes and boulders πŸ‘ I have no idea how to judges do it with so many amazing physiques on stage and such long days, a very well run professional event πŸ‘Œ now I know what to bring at the end of year πŸ˜‰πŸ˜Ž even more motivated and driven to get back up.... itching for it.....3 years of glute gains behind me ........literally πŸ˜‰ let the hunger games begin...
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SWIPE RIGHT @amymatrasz @aimehassan @blondemuscle @arnoldclassicau #ifbb #ifbbwa #ifbbbikini #arnoldclassicau

Ain't nobody fkin with my cliche πŸ˜ˆπŸ’πŸ˜Ž -
Nothing better than surrounding yourself with a solid tribe, a tribe that uplift each other and also uplift you as the leader to work harder, educate myself further and also train harder and continue to motivate ❀️
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Pretty stoked I get to hang out with amazing women as part of my everyday job and get to help other women BREAKTHROUGH the BS and get over there fears, confusion and frustrations around nutrition and training and have them live a more empowered life. -
But this would be nothing without the community, I've got the best clients πŸ˜‰ πŸ”‘ -
Surround yourself with 3 types of people:
βœ… The inspired βœ…The excited βœ… The grateful - the keys to having a positive and motivating community and environment daily ❀️ #teamround -
Swipe right πŸ‘»
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@amymatrasz @aimehassan @chantellesorge @blondemuscle @nicole01ss @eileenpeppard @fionacarley

When your body says NO but your mind says YES 😈πŸ’ͺ going ham on some body weight Dips. -Havent done these in a while and managed to get out 15 with decent depth. -
I often get asked what helps build a good bench press, I feel a big reason why a lot of women struggle with bench press is tricep strength, especially if your struggling to lock out. My bench PB is 77.5kg paused and 80kg touch and go πŸ‘Š and I feel adding in more accessory tricep work really assisted especially these 4 exercises with very controlled tempo and form. βœ… DIPS either bodyweight or machine βœ… Lying flat DB tricep extensions βœ… Overhead rope tricep extension βœ… Narrow DB tricep push ups. Try work them in the help build your Bench πŸ’ͺ. -
Such a fun morning training with some of my awesome clients at Flinders street fitness first ❀️ thanks for having us 😎 (helped having them cheer me on πŸ˜‰)

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