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.
Your stronger body shortcut for a week when you have no time
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Hi Fabulous Friends! Before I wish you a Happy Thanksgiving filled with memories and the best pumpkin pie you have ever had, I want to share what is happening inside our Aloha Alyssa Fit community. Consider this your pre holiday cheat code to building muscle in midlife! This week we are getting laser focused on building muscle better and faster. It took me years and a whole lot of investment in coaches to learn what I am about to say in three simple points. If you want more strength, better shape, and a body that feels athletic again, skip the internet noise and start here. 1. Stop doing mindless tempo reps Start owning the end of your range in your squatting, pressing, lunging etc. Pause for half a second ... Feel where the muscle is supposed to work. Then, drive out of that position with power!! You are forcing full recruitment of the fibers that build strength, stability and actual shape. This is grown woman lifting. 😉 2. Stop limiting your range of motion Start training through full range so the muscle, tendon and ligament system learns it can support you. Injury risk goes down. Muscle shape goes up. Your glutes and hamstrings will be very happy you stopped cheating them out of their potential. Your posture will thank you too. 3. Stop stopping too early Start training so that most of your working sets end with one or two reps left in the tank. Good form, but genuinely hard. That is where the magic happens. And if you do not believe me, ask yourself honestly how the opposite approach has worked so far for shape and strength. I say that with love and a sprinkling of attitude. 😘 When you train this way the volume goes down, the quality goes up, and the time you free up can go toward the things you actually love. Better energy. Better mood. Clothes that fit the way you want. Hair, skin and nails that stop being collateral damage. Happy Thanksgiving and cheers to more strength, more muscle and less nonsense. If you have FOMO or just wanna learn how to eat and lift in a fun and no risk environment, you can join us here: AAF Community + Strong + Lean Resource Hub. Invite your friends or forward them this email! Cheers to pie, hugs and strong glutes, |
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.
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....
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,...
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...