aliround aliround

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Alice Round  EX SPORTSCIENTIST & NUTRITIONIST 🌱 HELPING WOMEN 🌎 @BREAKTHROUGHTHEBS πŸ‘Š PODCAST SOUNDCLOUD/YOUTUBE Snapchat πŸ‘»: aliround πŸ“š FREE DIETING CHEAT SHEET πŸ‘‡

https://teamround.clickfunnels.com/freeebookforfatloss

πŸ’‘ SPOT REDUCTION πŸ’‘
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A very common topic and IMO when it comes to reducing fat to an individual site of the body it's often not our choice but more a case of where you hold fat as an individual. This can be affected by genetics and DNA, as well as your epigenetics and some environmental factors may play a role such as stress but from a lot of the research I have read it's hard to pin point sites and fat storage. End of the day what do I generally say if a client or myself is holding fat it a particular area β“πŸ’‘ GET LEANER overall. It may just be the last place to drop for you, most people won't have a completely even fat distribution and hence have difficult spots. This is part of the process and being patient and consistent. The other factor of cause is training, don't miss interpret making an area small or bigger by training it more or less frequently and fat loss to an area. For example for some of my female clients who hold more muscle and fat in there lower bodies simply hitting the legs with less frequency and being in a caloric deficit to drop fat overall can actually make them appear leaner in the legs. It more comes down to illusions, symmetry and a caloric deficit then any BS spot reduction again IMO and experience. For example I'm someone who stores fat more easily in my mid section.... do a this mean when I'm prepping I do 10000x crunches and abs 5x a week to get a leaner mid section. No πŸ’. It means I need to lose more body fat if I'm hitting plateaus and either create more of an energy deficit through either calorie reduction or training output (not always both take it 1 at a time). So when it comes to spot reduction don't read into the BS if something sounds to good to be true it more than likely is.... and when it comes to leaner less cellulite ridden legs ladies a big factor you can't forget is a caloric deficit and increased circulation to the area. Such as HIIT training, plyometrics and even dry brushing have worked well for my female clients... but a pill from a supp store or cream for spot reduction❓ probably not ❌😜 work harder and get leaner.

I used to be the sort of person that complained about any small thing in my life, stubbing my toe or going over on macros 🍳 or missing a workout or having a flat tyre would have been a big deal in my day. This would have thrown me off often mentally and used a bit of the "fuck it" approach. I also lived worrying to much about what other people thought and impressing people that until I realised that if I wasn't happy with the person I was or impressing myself in life then there wasn't much point trying to appease others. And that having a "fuck it" attitude also constantly put me in a negative head space. -
What's my TOP CODES πŸ‘‘ that I have changed and aim to live by 99% of my life now (because hey no body is perfect) but this code helps me gain clarity every single day:
1. Don't live with regrets, just learnings ❌
2. Don't let fear keep holding you back πŸ€› punch it in the face
3. Focus on what you have been given but work on what you haven't 😈
4. You can change your perspective on literally anything πŸ’‘to turn something into a positive or gratitude
5. The grass is not always greener focus on watering your own lawn because beautiful things will grow 🌱🌷🌻
6. You can't change people but you can change your environment πŸ’
7. Cereal is a food group and leggings are pants πŸ‘–
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What are some codes you live by daily that help you gain clarity in your day and life β“β“β“πŸ’‘ I would love to hear them below πŸ‘‡ -
ALL clothing @jporterclothing πŸ‘šπŸ‘–πŸ‘’

Having wheyyyy too much fun with @bodyscience 😜πŸ’₯ Repost @bodyscience πŸ’₯
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Girls, if you're wondering whether supplements are something you should be adding to your diet, hear what Body Science expert and Nutritionist @aliround has to say...
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βœ… Alice is powered by @bodyscience
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#thetrustedbrand
#goodenough4u #bodyscience

Little bit of heavy delts today πŸ€›πŸ’ͺ and by heavy I mean what my little comp prep body can handle πŸ˜‚πŸ˜‚
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2 of my favourite shoulder moves for hitting not only the anterior delts but also overall shoulder health and development, as well as core strength. -
Heavy BB push press πŸ‹οΈβ€β™€οΈ @40kg x 10
Followed by a stricter version of a clean and press, using a lighter weight and reducing the amount of lower body helping the moment or momentum, I just used the barbell @20kg as a superset. -
Completing 4 rounds and resting between 1-2 minutes between sets, give it a go on a weight that works for you and tag me #teamround. -
Guaranteed shoulder killer πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ -
#bouldershoulders #trainingvideos #perthfitfam #teamdre #delts #boulders

Capture moments more than selfies πŸ˜ˆπŸ’β€οΈ almost 2 years with this absolute legend. Ticking things off our adulting bucket list one hilarious step at a time..... πŸ˜βœ”οΈ.... what's next..... πŸΌπŸ’πŸ‘Ά..... more likely πŸ‹οΈβ€β™€οΈπŸ”πŸ–πŸ˜‚........ -
#letsbehonestiloveaselfie #putababyinme #nottillaftercomp

SMOOTHIES AND PROTEIN POWDER 🍼🍼🍼 do you need them ❓ IMO not necessarily but there a great way of hitting your protein requirements in a simple and fast fashion. My favourite way is SMOOTHIES. I choose @bodyscience athlete range WPI as my protein of choice day in and out. A BS free range of proteins. -
πŸ’₯Below are 3 of my GO TO πŸ’₯ smoothies πŸ‰πŸŒπŸŠπŸ“πŸ‹πŸ₯’πŸ₯•which are great for different times of the day. I tend to make it a HIGHER carb pre workout smoothie, moderate carb and lower GI breakfast or day time smoothie and HIGHER CARB and GI PWO πŸ’₯ (post workout) -
BREAKFAST SMOOTHIE 🍹
HIGH PROTEIN, healthy fats, low GI carbs
Vanilla coconut WPI Protein powder, berries, almond butter or LSA, shredded coconut, unsweetened coconut 🍼 milk, spinach
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PRE WORKOUT SMOOTHIE πŸΉπŸ€›
PROTEIN, higher carbs, lower fat
Vanilla coconut WPI Protein powder, frozen mango, chia seeds, oats , unsweetened rice or almond milk
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POST WORKOUT SMOOTHIE 🍹🚴
PROTEIN, higher carb, low fat
Chocolate WPI Protein powder, 🍌 banana, honey, unsweetened rice or almond milk and or coconut water, oats -

I haven't noted amounts of macros per smoothie and portion sizes as this is subject to the individual but as a good rough goal for energy efficiency and recovery anywhere from 20-30% of your net daily carbs in your pre workout shake and 30-40% post. This is NOT essential ‼️ and just ideas πŸ’‘ which have assisted my overall energy balance and strength. I aim to consume between 30-40g protein per meal for my personal requirements which is around 2 scoops of bodyscience WPI πŸΌπŸ‘Œ
What's your GO TO smoothie πŸ””
Check out @bodyscience ❀️❀️❀️

Booty getting bigger by the illusion of legs and waist getting smaller πŸ˜‚πŸ˜ˆπŸ’πŸ‘ head didn't make the cut #illusions #magic #basicbitch

‼️RE POST‼️ @breakthroughthebs BREAKTHROUGH πŸ€›
What is this program? How does it differ to so many others on the market?
Breakthrough was designed to address
the nitty gritty areas that are often overlooked but so vital when looking to make permanent, true changes and thus achieve your goals! πŸ’ͺπŸ»πŸ™ŒπŸ»πŸ‘πŸ»
Fatigue management, stress, addressing over/under eating & training, fluid intake, MINDSET and habit change, nutrient timing & balance is just the START of what is addressed in this 24 week life changing program! πŸŽβ›ΉπŸΌπŸ“š
So far we have seen women of all ages embrace this program & THRIVE. Mums, students, business women all are welcome in this wholistic based program focusing on loving yourself from the inside out β€οΈβ€ΌοΈπŸ™†πŸ»
This is Sharon, mum of 3 a few months into the program, 10kg down and over 44cm down over 4 sites. A breakthrough member who has changed her life for good. She started with weight loss goals, a goal to get strong & understand how to train properly, to also work on her mindset, relationship with food & getting her confidence back after feeling she had lost herself. SWIPE ACROSS to read her testimonial & you can see, she is truly shining from the inside out!!! The program isn't over for her yet and already she has achieved her goals PLUS more than she ever imaged πŸ’₯πŸ‘ŒπŸ»β­οΈ
Stay tuned for more testimonials like Sharon's and be inspired‼️‼️#teamround #breakthroughthebs @breakthroughthebs πŸ‘‡ follow some more journeys and content ❀️

Just thinking about post workout food πŸ”πŸŒ­πŸ•πŸͺ🍩. What does food mean to you ❓❓ I know it's a weird question but I was chatting to some clients today about it and it's a constant misconception that there are truly "food vs bad" foods. That certain foods will magically have you dropping fat and others have you gaining weight even if there caloric value is the same........ there are no "magic foods" there are not "miracle products" "spot reduction foods"..... I wish there was. I would eat them all day πŸ˜‚πŸ˜‚πŸ˜‚ but im sorry to say it that you have to look at overall caloric intake, dietary fibre, factors such as stress, sleep and overall micronutrient intake when it comes to achieving your fitness goals. .
Just because you have a morning tablespoon of sauerkraut and a kombucha then a pizza for dinner it doesn't mean #health. Certain foods don't speed up your metabolism magically and others don't slow it down. Metabolic rate is affected by many variables but more so from a caloric stand point and changes to this than the actual foods injested. So rather than looking at foods as "good vs bad" start looking at them as "is his nourishing ? Does it serve a purpose? Will this give me Energy or focus? Will this fill me up?" Or even if something doesn't serve a purpose it's probably an occasional or sometimes food or something you consume in smaller portions. Restriction only leads to FAILURE and self hate and dissapointment, take your foot off the perfectionism pedal and focus on some more #balance with your intakes β€οΈπŸ’πŸ”πŸ‘πŸ‰πŸ‘‡life's to short to eat boring foods 24/7.
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#bodyscience #breakthroughthebs #teamround #teamdre #ifbb #ifbbwa #bodyfit #iifym #macros

Love seeing what my clients are up to on instagram on #teamround ❀️ I stalk u all and u all inspire and motivate me more than you know. A coaching squad is more than just training it's a community and it's brought people together in more ways than one ❀️wouldn't have it any other way πŸ’recently heading out for a clients birthday breakfast it was amazing to see so many clients come together outside of training as actual friendships and fun, it's not all structure and gym but a life choice of positive change and supportive growth. Every single client has a journey and a story and the growth that I get to experience working with them gets me up every single morning ready to help them achieve there dreams πŸ˜‡πŸ˜‡πŸ˜‡ πŸ‘‰ SWIPE
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@kwpt @jesssharratt @shannondeltaylor @amymatrasz @fionacarley @eileenpeppard @chantellesorge @mands777 @nicole01ss

When your training glutes but your boyfriend notices your breast gains (it's just the fitted gymshark top) πŸ˜‚πŸ’πŸŠπŸŠ probably my favourite body part to train because I'm a basic bitch...... and hey you can never have a big enough badonka donk. WHAT IS YOUR NO 1. FAVOURITE GLUTE EXERCISE. Mine has to be hip thrust and hip thrust variations but am also really enjoyed varied abduction work at the moment. I tend to focus on a lot more HIP EXTENSION than KNEE flexion based movements when glute training to suit my biomechanics and goals. WHATS YOUR GO TO β˜οΈβ˜οΈβ˜οΈβ“β“β“
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#revofitness #revofitnessscarborough #teamround #teamdre #gymsharkwomen #jporterclothing #gymshark #perthfitfam .
Leggings @jporterclothing πŸ‘–
Top @gymsharkwomen πŸ‘•

Smiling because it's rest day and my body is officially broken πŸ˜‚πŸ’ glutes, delt, bicep, abs and hammy doms are real.... it's been a successful week in my new training program..... I don't believe DOMS are an appropriate indicator of a good workout, especially when your following a progressive plan. But when your hitting new movements, new angles and thus different muscle fibres the first 1-2 weeks your going to get some adaptations and part if that may be DOMS (delayed onset muscle soreness) caused in part from muscle trauma which is not necessarily a bad thing as a key part of stimulating hypertrophy aka enjoy the pain and inflammation....... Currently researching improved recovery methods for resistance training and getting my nerd on in journal articles today..... if anyone has any decent articles DM me πŸ“šπŸ“’ plus a little active recovery πŸ’ƒ never stop learning πŸ€“

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