alyssarosalie alyssarosalie

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Alyssa Cortes 

Upper body mix 💪🏼
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🔸Bicep Dumbbell/ Barbell curls
🔸Over Head (military) Press
🔸Front Shoulder Raises 🔸Tricep Rope Pulldowns -
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My upper body tends to be an area of insecurity for me as I tend to gain mass easily there without getting the definition I want. None the less I still train upper body because I will get to where I want to be with consistency and I know that a well balanced body is a happy body. ⚖️💕

Who's not gang, let me find out. #JeepGang

Monday = Legday 🏋🏻
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As of right now because I'm carb cycling I've had to adjust how I train legs. Currently I train legs twice a week with one day focusing on strength (generally moderate weight with higher sets/reps) and one day focusing on power (heavy weight with lower sets/reps). My high carb days & cheat meals fall on my heavy leg days and my strength training is done on my moderate carb days as to use my carbs more efficiently. I do not train legs on my zero carb days period. This clip is an example of a strength day for me, happy training 💕💪🏼

"You've got a glow about you lately".....yeah it's called happiness.
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Feeling very blessed on this Sunday 💕

Getting my wisdom teeth removed had me out of the gym for a full week 😷 buttttt I'm back!! Here's a snippet of some core work from tonight's workout.
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▪️Cable Crunches ▪️Plank Hip Rotations / Pulses ▪️Bosu ball planks
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Fun Fact: Abdominal muscles respond most to time under tension rather than higher reps. So although planks aren't the most fun they engage your core like woah 🔥

▪️Right: Nov '16 - ▪️Left: Yesterday
Ok guys let's talk. Falling off; it happens to all of us. But what makes the difference is whether or not you decide to get yourself back on tack (myself included). I promised myself that 2017 would be my year in all aspects of my life and I intend to make good on that promise. I went back to the gym full time and began my meal prep regime but still found I was hitting a plateau. Being that I was a trainer I knew I was designing well balanced routines but was not as well trained in nutrition so I reached out to my now nutrition coach @ccipolla26 . He explained to me that I wasn't eating enough to meet my needs and that I was actually being restrictive with my diet. I am now into my third plan with him and am carb cycling and as you can see it has made a world of difference, and funny enough I'm eating a ton more. I will continue to make these progress posts with the hope that they are motivation to someone else out there. And as you can see nothing happens over night and anything worth having won't come easy. But remember slow and steady progress will lead to long term results that last. -----------------------–------------------------ 📫💌 To my ladies: We can be our own worst critics and set unrealistic standards for ourselves. So I just ask that you remember to love yourself at whatever point in your journey you are at & know that this is the only vessel you got for the rest of your life so be sure to show it some lovin. You deserve it 💕

Get so good that they can't ignore you ♠️

Wishing a happy 1st birthday to my baby boy Jack 🖤 ...... and yes I am 100% that person who pulls out pictures of their dog when others are showing pictures of their kids. Judge me.

Life's good, can't complain.

Work hard in silence, let your success be your noise.

Nudes. Wear em, don't send em.

Thought this clip was fitting seeing as my ride or die is turning 24 today. Wishing a very happy birthday to one of the strongest, most compassionate, and overall incredible human beings I know. Who I'm lucky enough to call my best friend. Love you so much Nin, hope you have the best day 💕🎂🎉🍾 #NineyTime

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