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aliround aliround

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Alice Round  EX SPORTSCIENTIST & NUTRITION ๐ŸŒฑ HELPING WOMEN ๐ŸŒŽ @BREAKTHROUGHTHEBS ๐Ÿ‘Š info@aliceround.com ๐Ÿ’ป aliceround.com ๐ŸŽฅ YouTube channel ๐Ÿ“š EDUCATION SESSION FREE ๐Ÿ‘‡


Surround yourself ๐Ÿ’• over the years your friendships change, grow and evolve as u do as a person. I didn't much large parts of the person I was going back 5-10 years ago in many aspects and I'm working on myself like I am on my fitness, far far from perfect as a friend and person and not aiming to be but aiming to be a better human and friend on the daily. We grow, we evolve and also get more choosy with our time. "I'm so busy" is a common phrase a lot of people say, as u get older there is jobs, commitments, kids, pets, relationships... so many things that make us busy. And it's a important to spend your time with people who are on the same journey as you. Not in terms of what they do for work, or what they like to eat or train or clothing they like to wear ๐Ÿ˜‚ but more of mentally- do they have goals, dreams, positive aspirations and purpose, do they uplift rather than put down, do they genuinely want the best for you and vice versa? Friendships are a 2 way street โค๏ธ and change with time, letting go of some for opening the doors to others is not a bad thing it might just mean your going on a very different journey. Don't be scared to close the door on one chapter to open up another one โค๏ธ change happens and change IMO is a good thing, it means your learning and evolving. Makes me realise I need to also spend a bit less time working at times and more time on the epic people on my life.
PS My dog is eyeing off everyone's sausage ๐Ÿ˜๐Ÿถ

"I'm bored tracking macros" ๐Ÿ˜ซ๐Ÿ˜ฑ I get it. I have been there. Where the thought of my fitness pal or another app can do your head in if you let it..... "can I just eat intuitively?" Sure. "Can I just guesstimate" sure. "Can I just eat the same thing everyday" sure. These are the topics that come up with people on the regular. You can do ANY of the above SURE. But will they get you the results you want ? -
Probably not. For the majority of people. Why???? Because most people are not in tune enough with there body, requirements and separating things like emotional eating from actual hunger, or dehydration, lack of sleep or fibre etc affecting food requirements. So many LIFESTYLE variables affect your food choices more than what you think. If you know your body, intakes, factor in all the lifestyle variables and have your shit ON POINT then sure it can work to get you a desired result..... this may be fat loss... this may be growth or maintanance..... but the biggest thing is if you haven't been EDUCATED on what's in your food and tracked for a period of time in your life it's going to be hard. E.g if your overweight and carrying an extra 10-15kg of body fat and currently unsure of your intake and it's super sporadic it's very hard to understand without getting any form of formal education and training how to change your diet to get long or short term results. And you might be swimming in an uphill steam to get results, chipping away but maybe not as fast as what you could get there with accountability and targeted requirements and measurable outcomes. Does this mean you have to do it for LIFE??? FK NO โŒ I have had many periods of NOT tracking, estimating, travelling and encouraging certain clients to do the same (note certain). But did I expect fat loss results in this time โ‰๏ธ NO. If your finding spending 10-15 mins a day on an app stressful but then unhappy about your results change your expectations. But if u need a mental break and just wanna enjoy life & don't expect a physical change then do you. But simply put don't expect results from no more of accountability or consistent CHANGE. Ur body knows what's up, do what makes u happy both mentally & physically

Two of my favourite people's joint birthdays with great company...... and I mean the dogs ๐Ÿ˜‚๐Ÿถ๐Ÿถ๐Ÿถ thanks to everyone who came down to @amymatrasz @mclaneytrained bday bash ๐Ÿ’ now I have a 1st birthday to attend.... what is all this socialising, I need a nap ???!!!!!

GLUTES ๐Ÿ‘โœŒ๏ธ๐Ÿค“๐ŸŽฌ 2 x NEW YOU TUBE videos now live. A 2 part GLUTE series ๐Ÿค—๐Ÿค—๐Ÿค— not even made about the thumbnail..... these took years to grow. Simply search my name into you tube to find my channel ๐Ÿ˜Ž -
Old @mclaneytrained getting handsy again..... I hope he doesn't do this with all his clients ๐Ÿ˜
WHATS YOUR FAVOURITE GLUTE EXERCISE โ‰๏ธโ‰๏ธโ‰๏ธโ‰๏ธโ‰๏ธ๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡

I don't believe in "goodluck" but I do believe in everything happening for a reason. You have changed my life in so many positive ways, I'm no longer a single parent dog mum, I now have someone to laugh at my bad jokes with and dance moves and someone to share the journey of life with and laugh and smile the whole way through it together ๐Ÿ’•โค๏ธ people come into your life to teach you a lesson, sometimes this is a positive lesson and sometimes negative or challenging but both lead to growth. You have given nothing but positive lessons and mutual growth over the last few years I have known you. Your a selfless, honest, loving, loyal and funny AF partner and human being ๐Ÿค“ your the cheese to my tacos ๐ŸŒฎ HAPPY 33rd BIRTHDAY @mclaneytrained. Can't wait to pop out some weird Arian looking spawn with you next year ๐Ÿค—๐Ÿ‘ถ

There is always that one creepy trainer that pays way too much attention to your "form" ๐Ÿ”ฅ๐Ÿ‘ one of my favourite exercises the SINGLE LEG BACK EXTENSION for that ASSSSS development as well as hamstring development ๐Ÿ™Œ๐Ÿ’ช give it a go, try to focus on really squeezing hard at the top, and extending at the bottom end of the rep, anteriorly tilting your pelvis as you drive up and a posterior tuck at the top โœŒ๏ธ. Part of a 2 part you tube tutorial on glute training with my boy @mclaneytrained GOING LIVE tonight - search alice round on YOU TUBE ๐ŸŽฌ
Thanks for the creeper angles @jacksonchristopherheeley ๐Ÿ˜Ž

100kg x 12 + my fave glute/ham move ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
How to progress in squats and life...... STOP giving away your FUCKS. List of recent things I used to give too many of my fucks to that I no longer give a fuck about.....
1. BUTT and crotch ๐Ÿ’ฆ sweat when I'm training 2. Squeezing my ass when I train and having a semi dimply ass when I do so ๐Ÿ‘ #uglysqueeze=niceglutes 3. Posting a video where my ass looks ugly but my squats are on fire ๐Ÿ”ฅ 4. People who say I'm going to "get big" training heavy 5. Being my damn self ๐Ÿ’6. Peanut butter.... in an almond butter kinda gal 7. Time waster and energy drainers โŒ 8. Negativity -
Stop giving your fucks away to shit that doesn't matter..... to people who don't care about you....to people who don't know you, who judge you or ignore your advice or help when asking for it.... support your damn self and give your fucks away freely to the truly amazing people in your life, the ones that give there fucks to you on the regular from the kindest place in there heart โค๏ธ, the honest and loyal ones and your puppies ๐Ÿถ ... this world is filled with too much GOOD to focus on the shit ๐Ÿ’ฉ have your own back and if someone tells you to stop squatting or that leggings are not pants tell them to step aside and that there is a squat rack with your name on it ๐Ÿ’
Live you best life and learn to love who you are โค๏ธ
100KG (220lb) X 12 REPS for a tidy PB. Up 2 reps on last weeks 100kg AMRAP. Volume overloading. I'm not a powerlifter, I'm not a bodybuilder.... I'm just living my life one squat rack at a time ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

Put your hands up if you โค๏ธ๐Ÿ™Œ LOVE training shouldersssssssss ๐Ÿ’ช my absolute favourite body part to train..... after GLUTES..... of cause coz I'm basic. I don't EVER really train 1 single muscle group.... generally I aim to hit shoulders currently 2-3 times a week at different angles, reps and tempos focusing on growth. -
Today was back and shoulder focused and I threw this new move in I have been loving in clients programs of late, courtesy of @bayesianbodybuilding bayesian raises or a butterfly lateral, a great way of eccentrically loading the lateral delts ๐Ÿ˜ˆ๐Ÿ˜ˆ๐Ÿ˜ˆ meaning I can add a bit more volume without losing form on the eccentric โœŒ๏ธ
PS These AMAZING LEGGINGS @jporterclothing back in stock TOMORROW #ineedatan #foreverlearning

This little one has me wrapped around her tiny little teddy bear looking finger...... 3 years on and she is still the MVP in my life (sorry Sean and Xena)....... BUFFY aka the sassiest little jug you will ever meet, dogs bring so much joy and happiness to your life and give love selflessly.......if your not a dog lover we can't be friends ๐Ÿ˜โŒโค๏ธ #tagmeinyourdogphotos ๐Ÿ˜

Why do people FAIL at a plan.... whatever this plan or goal may be โ‰๏ธ what really holds people back and is the key ingredient โ‰๏ธ๐Ÿ‘‡ FB coaching page: alice round coaching and health in do a 25 minute in depth talk on the topic โœŒ๏ธ NOW LIVE

My absolute FAVOURITE and also simple movement for most people to perform to GROW the assssss and get a mighty fine behind. -
Why do I love it so much โค๏ธ๐Ÿ’ it is a compound movement yes, but it has a very high glute activation level on EMG studies when compared to other compound lifts such as a squat or deadlift. Whilst these are great movements and don't need to be all replaced by a hip thrust programming in hip thrusts more frequently than say a squat or dead if your goal is glute growth over hamstring and quad development may be key. Also high frequency lower intensity (scrap your 1RM hip thrusts) glute training has shown to produce higher growth than less frequent more intense glute focused training. Also a lot of people will say "just squat for a great ass".. but as many have studied aka the man of glutes @bretcontreras1 and many more, the quads aka rectus femoris performs the majority of work in a squat whilst the glutes mainly work in the stretched only position and not so much flexed and vice versa for the deadlift so neither really maximally active the glutes under enough hip extension torque. So don't cut out your squats and deads, but factor in higher frequency on glute isolated training into your plans if you want to grow there specially and also utilise these tips to help your hip thrust โœ…
1. Abduct your knees aka externally rotate mildly when your contract and even eccentrically to stay in a good position
2. Focus on a posterior pelvis tilt as you contract in the concentric phase rather than hyperextending and trying to get your hips as high as possible this isn't important it's about contraction and not loading up your Lumbar spine
3. Actively think about contracting and tucking the pelvis as your drive up
4. Push your load mainly through your heels and don't have your feet too far forward or back find the "sweet spot" for YOU where you get maximal glute activation everyone will differ with lever lengths aka shin to femur length -
Hope these tips help ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Mum's don't limit yourself. This is a repost from my beautiful client and friend @jesssharratt โค๏ธ mum of 1 who had a very tough pregnancy with many complications that highly limited her training abilities and also nutrition when she came to me post partum. I'm not a mum but I have worked with MANY that get back into amazing shape post partum if not sometimes better! Don't limit yourself โค๏ธ your own goals as a mother are so important, and jess Is an example of an amazing mother, wife and business woman also with a banging hot and healthy rig ๐Ÿ˜ˆ if you don't believe this is possible (yes she's on over 2700 cals a day on average) then your not believing in your own abilities. Everyone has a different journey and no one has it "easy" to get to where they have gotten. It's called consistency, hard work and PATIENCE. Recently got people saying "your so lucky" no she isn't she works her ass off..... and listens to her coach to a T ๐Ÿ˜Œโœ… 10 months between pics. -

From @jesssharratt re post โžก๏ธโžก๏ธ DEC '16 (2 months post partum)
to OCT '17 (12 months post partum).
This week I put up a few posts that stated my current calorie intake (average 2700) I had so many beautiful messages of encouragement, but I also had a few msgs that whilst I'm sure were well meaning, really just annoyed the sh*t out of me.
A few themes came through-
The "you are so lucky" or "it's so much easier for you". .

In the last 10 months I've lost well over 15kgs and I can tell you, it was nothing to do with luck and it certainly wasn't easy.
This kind of attitude to someone else's journey is the reason why people don't succeed. "She did it because it's easy for her" or the inverse which is "its harder for me". FUCK THAT. It's those excuses in your head that make it harder for you.
Work hard for the things you want, stop hindering your own progress.
INVEST in yourself. Get a coach/trainer to guide you through, there is no way I would have been able to achieve any of this without the guidance and love from @aliround and if you can't let go of those excuses check out the coaches at @breakthroughthebs.

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