profile

Aloha Alyssa Fit

The bet I keep doubling down on

Published 14 days ago • 1 min read

Hi Fabulous Friends!!

In blackjack, if you’re holding eleven and the dealer shows a six, you double down—no debating, just a no-brainer move with fantastic odds.

That’s how I think about Type II muscle fibers!💪🏼

Training them is one of the simplest, HIGHEST RETURN decisions we can make for our body—especially as life gets busier.

Type I muscle fibers keep us dancing, jogging, swimming, biking, etc💃🏻
​
Type II muscle fibers keep us protected.

They help us carry luggage and climb stairs.
They protect our brain, our bones and prevent major damage from slips, trips and falls.
And they give our body that “sturdy” feeling (perkier arms and booty too ...if you like😉).

For a long time, strength training was framed as optional or extreme.

I’ve seen how low muscle affected my loved ones physical and cognitive resilience over time.

So I’m playing less defense.

My offensive double-down move looks like this:

  • A weight that gets challenging by rep 8–15
  • One upper-body + one lower-body compound move
  • ~15 minutes
  • Enough animal and plant protein to replenish muscle and connective tissues.

Simple.
Systematic.

Life is hard. We can at least avoid making it harder

Want to try this in real life? Join our 10-Day Challenge—20 minutes a day, borrowed from screen time. Coaching and a community that makes showing up feel easy (and fun).

See you in the challenge community!

Alyssa

​

600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246
​Unsubscribe · Preferences​

Aloha Alyssa Fit

Online Health Coach for Women. Get stronger and leaner with evidence based nutrition, strength training and nervous system regulation. Most importantly, I help you bridge the gap between "knowing" and actually "doing" by leveraging: habit formation, accountability and community.

Read more from Aloha Alyssa Fit

Hi Fabulous Friends! Week 3 is where most people quit their new year diet/exercise program. Not because something is wrong with them.Because effort feels high and results feel non existent. We’re calling it out and choosing to be proactive, not reactive. I’m sending a short burst 10 email series to move us out of the quitters window and into the next phase.Life is already hard. We don’t need to make it harder. Here’s the truth plans don’t explain: The effort → results curve is not linear....

about 7 hours ago • 1 min read

If the goal is preserving and building muscle, breakfast is one of your best daily decisions. Here’s why: After ~10–12 hours without food, your body is primed to absorb nutrients—especially the amino acids from protein.This is a high-efficiency window. When you hit it, you get more return for the same effort. A lot of women overlook it. What I commonly hear:“I’m not hungry, plus there’s not enough time.”They figure the calorie reduction from a skipped meal will be beneficial. But for women,...

7 days ago • 1 min read

Hi Fabulous Friends!! The same mindset we try to teach the kids about becoming mentally strong athletes is the exact same mindset required to get healthier, stronger, and leaner as adults. Yet it’s almost completely overlooked. That’s why so many well-intentioned people are getting sicker instead of stronger—not because they’re lazy or undisciplined, but because they’re missing the framework. In sports, mistakes aren’t failures—they’re crucial data. They reveal the constraint. After Kobe...

10 days ago • 1 min read