aliround aliround

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Alice Round  Sport Scientist & Nutritionist ONLINE COACHING EXPERT Snapchat ๐Ÿ‘ป: aliround I coach heavy things and empower women ๐Ÿ“š FREE DIETING CHEAT SHEET ๐Ÿ‘‡

When your not only a proud coach but very happy girlfriend (although I'll love u no matter what ur body fat is) ๐Ÿค— when ya boys 16 weeks out and leaning up, everything in Sean's prep has been going smoothly minus a few minor injuries and head colds we can't complain. We are documenting muscle loss and body fat with dexa scans every 8 weeks, sean dropped from 17.8 to 15 % in the last scan, were aiming for 7-9% on stage, but not letting body fat really rule the prep it's more just an interesting gauge. Allowing us 16 weeks to drop around another 6-7% which is perfect, 0.3-0.5% a week minus peak week as I aim to have my athletes ready 1-2 weeks out esp bodybuilders. He is also a dream to work with, I was hesitant prepping my partner but he is the easiest client in the world, is compliant, honest, hard working and if I say jump he says how high, never complains and focuses on enjoying the process. Hungry to work harder daily...... end of the day if your complaining every moment of a prep DONT PREP โค๏ธWorking together to get him in the best condition of his life for this show as well as maintaining as much lean mass as possible ain't easy..... but we have a goal ๐Ÿ˜ˆ Sean will be competing in season B ICN ๐Ÿ˜ˆ most coaches benefit from having coaches or someone to stay accountable to, I handle Sean's dietary changes and cardio and he handles his training with guidelines from me. we have a few spots left for our combined "what to expect when your competing" comp prep for male and females seminar from a coaching and competitor stand point June 11th. To grab details email โ€ผ๏ธ๐Ÿ”ฅ @mclaneytrained. PS for anyone who says there sub 5% body fat on stage it ain't a fact.... anywhere >8% on a dexa is extremely lean for a male, extremely lean for a female <12% for females. Thanks @metabolicmeasures for looking after both of us in prep โค๏ธ

Everyone in instagram be trying to build that posterior chain aka glutes and hammys ๐Ÿ˜ˆ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ’ฆ now we know I'm all about using bands and tension and tempo and super sets for glute development but I'm also a fan of the simple moves. You can't go past a hip thrust, RDL (featured) and another basic fave is rope pull throughs. I find personally I get the best amount of mind muscle connection and glute recruitment more in hip extension than knee flexion movements and everyone is a little different based on generally biomechanics and also past sporting or training background. So find what works for you. ๐Ÿ”ฅ but I love a basic BB RDL.... top tips to make this movement efficient and not feel is in your lower back โŒ I personally prefer higher reps and lighter weight as more of an accessory move tonight doing 4 x 20 reps @50kg, often going too heavy and losing form may recruit more Lower back. Keep the bar close to your body, it can literally grind down your shins. When you drive up pull the bar into you and really pull your hips into the bar. Squeeze at the top without hyperextending, I find pulling my chin down helps to reduce to want to hyperextended the rep. Last but not least load the weight into the heels and outside of the foot, slightly thinking about externally rotating the knees through the movement (not excessively) I hope these tips help โœŒ๏ธโœŒ๏ธโœŒ๏ธ @gymsharkwomen ๐Ÿ‘–

#Repost @perthfitfam ๐Ÿค“
Join us at 7:30pm this Tuesday as we catch up with our good friend @aliround for Episode #3 of for The Perth Fitfam LIVE PODCAST. ๐ŸŽง
Alice is a Sports Scientist, Nutritionist, Coach... and isn't afraid to talk her mind... in which case we can't guarantee this will be a PG rated Episode!!! ๐Ÿ†
We'll be talking IIFYM, Fad Diets (probably @bmccormack's Keto AF life), Fitness Psychology and Fixing Metabolic Damage. ๐Ÿฅ—
If you have any questions for Alice make sure to post them below!!! โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ
Connecting the Perth Fitness Sceneยฎโ€‹ #perthfitfam

"I KNOW I SHOULD EAT MORE" ๐ŸŒ๐Ÿ ๐ŸŒฝ๐Ÿฅ‘๐Ÿฅ๐Ÿ”a common phrase I hear all the time when women tell me there on 800-1200 calories a day for extended periods of time, hours of cardio, weights daily as well as not even getting on a stage but just lifestyle clients. You know you should eat more but yet a lot of women are too scared to sacrifice a few months of potentially a tiny bit of fat gain or not progress body fat wise to get there metabolism in a more optimal position. Not wanting to make a short term sacrifice for long term gains. And by gains I mean better overall health from a mental and physical stand point...... consuming low calories over extended periods of time and over training not only fucks with your fat loss goals and metabolism but also your health, energy levels, mood, even hair loss, bad skin, low libido and much much more...... just went LIVE with a Facebook rant on this topic on my coaching page ๐Ÿ˜ˆ to check it out search: alice round coaching and health. And ladies..... your body fat doesn't define you. Gaining a few percent or even maintaining in order to improve your health and results long term is more than worth it. I can guarantee you will get better results in the long run. Your not fat, you have fat โ™ฅ๏ธโ™ฅ๏ธโ™ฅ๏ธ. So stop shoulding all over yourself and making a mess and make a change โš ๏ธ

You know what is the thing I find so damn attractive about the people I get to spend time with in my life โ™ฅ๏ธ๐Ÿ‘‘ there real. Being able to be yourself and be 100% that has taken me a while to be ok with, I used to really try to conform and try to fit someone else's mould, try to act a certain way or do certain things to please people that probably didn't give a crap. Or even what I thought society wanted. (This is why I like this pic better than most photo shoot pics it's more me ๐Ÿ˜ˆ) Through being myself more and more, letting go of comparison, letting go of the things I don't have, letting go of my flaws and embracing them has helped me a lot mentally in being a strong and Confident woman ๐Ÿ˜ don't let opportunity or others affect your character. There is something wrong with your character if opportunity controls your loyalty to who you are or others around you that you love or respect. Honestly and respect are probably the two things I value the most in my relationships with people and I hope myself to others, whatever your most valued qualities are stay true to that and it will always lead you to not only happiness but having the right environment around you and some pretty kick ass friends and company โ™ฅ๏ธ ya feeeeeeellll. Happy Sunday IG ๐ŸŒป

ARM DAY FINISHER ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘Œ trying to work on those weaknesses- baby biceps ๐Ÿ‘ถ finishing off a heavy bicep focused arm day with โœ… DB NARROW GRIP NEUTRAL T PUSH UPS (triceps focus) and โœ… CABLE BICEP CURLS ...... I drop settled 12,10,8,6 on the T push ups and 20,16,12,8 on the curls with minimal rest to really fatigue the arms and deplete as much glycogen as possible to finish my session and get a solid bit of blood flow aka pump to the area ๐Ÿ˜ˆ๐Ÿ˜ˆ๐Ÿ˜ˆ throwing in a few 2-5 minute intense finishers to your workout is a great way to either fatigue a specific muscle group or exert a bit of extra caloric expenditure aka perfect when your in a deficit ๐Ÿ‘Œโ™ฅ๏ธ give it a go! You can modify the push ups to remove the Dumbbells for beginners or do them on your knees โœŒ๏ธ - โ™ฅ๏ธ Covered in @gymsharkwomen and running on @bodyscience BCAA, creatine mono and acetyl-l carnitine

Results. Everyone wants them but they are a funny thing. To get them there is a few key elements ๐Ÿ”‘ but one of the biggest keys that a lot of people won't say honestly is that results don't come from a SECRET. The real secret is consistency and focus. The more you get distracted, the more you get confused, the more you give up, the more you question it rather than trying, the more you take steps back, the more you lack intensity, the more you keep looking for a "secret" the more time you waste getting closer to achieving. Stop looking โŒ start doing. And if your lost find someone you can work with you can trust 100%, someone that you know will be honest with you, call you out on your BS and not put up with excuses, someone who puts your health first but also your other goals โ™ฅ๏ธ within reason and sets realistic goals, ones you can achieve. So STOP looking and look at what potentially you may need to be more consistent in instead, more focused and something you can be accountable too. Often it's not the plan often it's the execution. Are you really giving it your all? Can you do better? Push harder ? Or the opposite are you overdoing it ? Burnt out? Need a break ? The biggest tip is ๐Ÿ”‘ LISTEN TO YOUR BODY it will more than likely tell you ๐Ÿ˜‰

Family photo with my sassy kids ๐Ÿถโ™ฅ๏ธ โœŒ๏ธhow can you not smile around these 2 -
Comfiest leggings ever @jporterclothing can't wait to see the next launch for winter ๐Ÿ˜‰ PLZ tag me in your pet pics โœŒ๏ธ

Protein powder is not essential in anyone's diet aka food first... but a lot of people in particular women struggle to get protein from there diets alone and or it's more convenient. Protein powder can be a great addition to a diet low in protein and or struggling to hit targets. I utilise fine for Meal additions to shakes on there own to hit net macro goals โœ…๐Ÿ‘‘ Fortify a smoothie or pancake mix, make protein brownies, balls and more โœ…๐Ÿ‘‘ protein is NOT โŒ just for men and also doesn't make you BULKY ๐Ÿ˜‘โŒ simply learn your requirements for your goals, activity level and body and track for a few days to determine your rough current intake โœ… now using the entire BSc range, Australia owned and made ๐Ÿ‡ฆ๐Ÿ‡บ and the new athlete range has many tested products for athletes and competitors unsure of what they can/can't use for competing.
My favourite flavours are vanilla coconut and chocolate, blended with some ice and almond milk๐Ÿ’ฆ ๐Ÿซโ™ฅ๏ธ

Happy to announce I'm now a Body Science Athlete โ™ฅ๏ธ supporting a company and products I believe in with so much BS in the industry โ™ฅ๏ธ @bodyscience .
P.s how good are my wall painting skills ๐Ÿค“๐Ÿค—

Imagine a life where we got as excited about our breakfast as a dog does, imagine how good life would be if we got as excited To go for a walk, imagine the gratitude we would have if we appreciated a cuddle so much or a pat on the head ๐Ÿ˜‚. Imagine how our partners or loved ones would feel if we got as excited as a dog when you come in the door after work........ In a society where to put it simply we are spoilt brats (myself included but I'm working on it and aware of it ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚) we want things now, we expect things to be easy, often not ready to work hard and get frustrated and sweat the small shit like "my internet is loading slow or I had to miss 1 day of the gym coz I got a flat tyre or I ran out of almond milk and had to have a black coffee" ๐Ÿ˜‚ all of these stupid small things that shouldn't ruin your day 1 single bit but for some reason sometimes it's hard to see the bigger picture....... if we lived our lives as excited about the small stuff as dogs it would be far more enjoyable and it's now my daily goal โœ… I did this today on the way to the gym..... rather than sometimes dreading a cardio session ๐Ÿ˜‘ I pumped myself up by saying "how lucky am I to be able to train, to have a healthy, able body and one that I can push to the absolute limits" this put me right in the right headspace for a killer workout and to be more grateful for the simple things in life and luxuries that some people don't have. So simply put. Be like a dog ๐Ÿถ but please don't go around sniffing peoples butts ๐Ÿ˜œ

PART OF TONIGHT ARM + GLUTE + CORE workout ๐Ÿ‘๐Ÿ’ช testing out some new circuits for my clients and some exercise combos. -
For the glutes and core try the below as a circuit or individual exercise โœ…
1. Back extensions body weight only ๐Ÿ‘ focus on tucking your chin under and rounding your upper back to hit more glutes than lower back and really squeezing and contracting the glutes hard in isometric contraction at the top of each rep : 30 reps
2. Banded ski hops โ›ท my absolute fave Plyo move ATM for the glutes, absolutely kills, try to explode across, keep the hips back and weight in your heels: 30 reps
3. Banded pop squats or sumo jacks ๐Ÿคธโ€โ™‚๏ธ focus on turning the knees and toes out in the same alignment and opening the hips, contract and squeeze your assss as you drive up and push force into the band on the way down : 30 reps
4. Ab wheel roll out ๐ŸŽฑ be sure to keep your core tight, focus on your breathing hand bracing and not arching or dipping through your lower back, if your weak on these try starting with a fitball roll out for beginner or plank : 15 reps
5. Plank with knee side to side (I just call them that and make stuff up ๐Ÿ˜‚๐Ÿ‘) Sean calls them spiderman planks ๐Ÿ˜œ focus on staying tight in the core and again not arching or dipping in the lower back, squeezing your glutes as you contract forward and keeping your shoulders and hands in line : 30 reps -
Want those tight abs and firm glutes give it a whirl and let me know how you, some moves are more advanced so be sure to modify for your abilities and or injuries ๐Ÿ˜‰โค๏ธ happy with my lady lumps coming into this prep 20 weeks out ๐Ÿ‘๐Ÿ‘๐Ÿ‘ #revofitness #perthfitfam #teamround #teamdre #ifbb #ifbbbikini

I wish ageing wasn't a thing..... I haven't quit embraced it ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ (I kid I actually think I was an ugly teenager that acne skin๐Ÿ™ˆ๐Ÿ˜ ) after years of time in the sun- sport, surfing, summer my skin has always been damaged and sensitive. I now only trust one person to always help me with my skincare and advice on anti ageing @parkeraesthetics so good to see you again today beautiful โค๏ธโค๏ธโค๏ธ the only one I trust to keep a natural yet fresh approach to a little beauty touch up when you feel you need it ๐Ÿ’ฏ๐Ÿ˜Ž

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