Aleana Myers- Health Coach

I can consistently eat PRETTY GOOD for a long time. I can eat PERFECTLY for about 3 days. 😬 What do you think is better for your results, pretty good for the long haul or perfect for a few days then binge?. (Confessions of a sweet tooth! 🍬)

When was the last time you ate perfectly for 5 days straight and then had a total binge on the weekend? I know I am not the only one guilty about that. 🙈

When I stopped trying to eat perfect all the time, I also stopped binging. 🙌🏼 Now having a piece of chocolate 🍫 at 11 am on a Tuesday no longer means "eff it, let's eat all the candy and chocolate today". (Confessions of a sweet tooth! 🍬)

Instead, it means "ok, that was a yummy treat. I'm good for a bit". That's it! 😍 Not white knuckling all day avoiding that chocolate until after dinner when it is my proper "desert" or until the weekend when it becomes a full on binge.

Not perfect, but perfectly consistent. 👏🏼👏🏼👏🏼

I can consistently eat PRETTY GOOD for a long time. I can eat PERFECTLY for about 3 days. 😬 What do you think is better for your results, pretty good for the long haul or perfectly for a few days then binge?

If you guessed the first option, you're right. Consistency trumps perfection. 😎

Think of this next time you are stressing over the little details, trying to be perfect. Is this going to be worth it in the long run? 🤔



P.S. If you need help becoming more consistent, I invite you to join us in Strong Squad. 💪🏽 With options of 2x or 3x per week, having the accountability and support of the Squad will help you stay consistent! Send us a DM for more details. 💚

Check out the stick drill if you're struggling with deadlifts!

Sometimes it’s hard to differentiate moving your hips instead of your back… That’s where this drill helps! You can’t bend from your back without the stick coming away. . Give this drill a try and let me know how it goes! 💪🏼💚

Big curves, big shoulders, big thighs, big MOOD.

I recently described myself as a big person.

But I don't mean big as synonymous with fat (although that's okay too). But big as in... well... I take up space.

I'm technically "overweight" in terms of BMI (don't get me started on the redundancy of BMI), my thighs don't fit in most regular, non-stretchy jeans, and I'm 5'8” making me above average for female height.

I used to loathe being "big" when I was younger. 👎 I didn't want to wear heels because then I'm "too tall". I was always shushed by teachers for being too loud, too talkative, too hyper, just too much.

Nowadays I'm learning to embrace my bigness. After all, I've worked damn hard to build these muscles over the years. 💪🏼

I love seeing pictures of me where my muscles just won't quit. I love telling people that I'm a personal trainer and them saying "ohh that makes sense!". 😅

Like says, having visible muscle on your frame tells people what you're about without even saying a word. And I'm here for it. 🙌🏼

No more playing small. No more being afraid to take up space, to be loud, to have opinions.

No more lifting light weights and being afraid of getting bulky... I want to be strong, capable, and take up space. I want to be sturdy. I want to carry the groceries in one trip. Lift my carry in into the overhead compartment. Do yard work without throwing out my back.

I want to be STRONG.

EXCITING NEWS!! 🎉

Our dream is finally becoming a reality 😍

We are setting down roots in Varsity Lakes by opening our own boutique gym, Next Level Physio & Strength Studio! 🥳

It has always been our dream to have our own fitness studio where we combine quality personalised fitness and rehabilitation.

We work so well together- from going to uni together, working in parks & rec, personal training side by side, and now as a referral system for our clients. ✨

This space will be devoted to helping our clients get STRONG. Not just whack-and-crack treatments or gimmicky fat loss challenges…

It’s our mission to help you move better, get stronger, and increase your potential. 💪

We will be sharing more behind the scenes (BTS) in our IG stories as well as on our new page, . Make sure to give us a follow! 💚

When I was in high school, I LOVED P.E. Shocker, I know 😅

But the things I loved to do were squats, power cleans, bench press, run, and “abs”. 🏃‍♀️But when I went back to the weight room at the ripe old age of 23 (lol), I had NO IDEA what I was supposed to be doing…

Not only that, but it felt like everyone in the weight room looked like they knew what THEY were doing. I was so nervous that I would do something wrong, that everyone was looking at me, or that I would give myself away as a complete noob that had no idea what I was doing. 😫

But here’s the thing: out all those people, I guarantee that 90% of them were just making s**t up as they go. 🤷‍♀️ They probably watched what other people were doing, did workouts from magazines or the internet, and did the same workouts forever and didn’t get anywhere.

I know the feeling of doing some gym stuff in the past, but feeling like you’re a complete newbie all over again. 😳

BUT- resist the urge to just copy what other people are doing or just try to figure it out on your own. 🙅‍♀️

I can say without a doubt that the BEST THING I ever did for myself was hire my first coach. 🙌 I say “first” because I’ve had MANY, and I will continue to always have a coach.

Finding someone who already knows how to fast-track you to success beats wasting time trying to figure it out on your own every time.

Plus, many people who try to figure it out on their own get frustrated and give up anyway. 👎🏼 But when you have a coach in your corner, they will keep you accountable to showing up, taking the next steps, and following through with your goals even when it gets hard.

➡️ If you’re feeling like a newbie all over again or you just want some extra accountability & a kick in the butt, get a coach.

I’m currently accepting new 1-on-1 clients, and I would love to help you get back into the weight room and feeling like your old, athletic self. 🥰

Send me a DM me if you want more info about coaching OR just hit the link in my bio to sign up for a free Discovery Call! 🤩

Many people think more soreness = more gainzzz…

But it doesn’t actually work that way. 🤷‍♀️

Oftentimes if you mave major DOMS (delay onset muscle soreness) it’s because:

💥You did a new exercise your body isn’t used to
💥You lifted heavier and/or more reps than you normally do
💥You used a lot of slow eccentrics (the lowering portion of a lift)
💥You didn’t recover adequately (ie didn’t eat enough, sleep, dehydrated, etc)

I typically see the most soreness in myself or my clients when starting a new trying block- new exercises, tempos, rest periods, etc. All this new stimulus has the potential to make you very sore! 😳😣

But typically as your body gets used to the exercises and training volume, soreness decreases- even if you’re going heavier or getting g stronger!💪

If you find that you are sore after every session, it might be because you’re doing random workouts or you’re not consistent enough so your body can’t adapt. 😢

Does that sound like you? It might be time to invest in a proper strength & conditioning program that doesn’t just as to wreck you every session! Send me a DM, I would love to help. 💚

How many times have you started and stopped again?🤔

The problem is not because the diet or program “didn’t work”, it’s because you’re not being consistent for long enough.😬

Results take months and YEARS- not just a few weeks of being “good”.😇

That’s why I don’t do extreme measures- you can’t sustain them for the long haul and you end up feeling like a failure and starting + stopping again.

So before you start something new, ask yourself: can I see myself doing this 6 months from now? How about a year? 💭

If you need help, send me a DM. 💚

STORYTIME! 🤓📚How I gained confidence as a coach.👇

This pic was taken in April 2015, at my StrongFirst Kettlebell Instructor Certification.⚡️

I was personal training for 1.5 years and working with my own coach, but I still had imposter syndrome. I had some clients, but I was anxious that I didn’t ACTUALLY know what I was doing. I felt like I wasn’t good enough to ask people for money in exchange for my services… I had BIG money blocks since I was living at my mother-in-law’s & receiving welfare at the time. 🤑

Signing up for this cert was a big deal because A. it was more money than I had ever invested in myself and B. I had to actually TRAIN for it and pass! 😬 But it motivated me like hell- time to put my money where my mouth is!

This weekend was life-changing not only because I learned so much about kettlebell training and coaching, but also because I finally started believing in myself. ✨

I came home from this certification weekend ON FIYAH.🔥

In the next year, I doubled my client roster & was booked solid for months- not because I became an amazing salesperson but because I had CONFIDENCE in helping people make a difference in their life with kettlebells + strength training. 💪

The moral of this story is that sometimes you just gotta jump- even when you don’t think you’re ready. Investing in myself was scary, especially since I didn’t have extra cash laying around.💸 But this was the little push that I needed to take my personal business to the next level.

I know hiring a coach is a scary thing- there can be so many doubts that might stop you. 💭

“What if I’m not ready?” “What if I can’t stick to it?” “What if I fail and waste all my money?”

I totally get it, and these were my fears too.😱

Now investing in myself is one of my value systems- I’m never without a coach. I’ve invested thousands in coaches, mentorships, masterminds, & certifications over the years. Just the act of investing tells my higher self that I better nut up and do the dang thing, and I’ve never regretted any of it. 🙌

If you’ve been thinking about taking the next step and hiring a coach, send me a DM. I offer a free Discovery Call to see if coaching is right for you.💚

Swipe for the answer to this age old question! 👀

➡️ Yes, it’s important to do our weights FIRST, even if your goal is fat loss.

Doing a long, gruelling cardio workout before weights will make your weight session less effective… and we don’t have time for that! 🙅🏽‍♀️

If you want to work on cardio, I recommend combining a strength session followed up but a short HIIT workout, or a longer cardio session as a stand-alone workout.

Need help programming your workouts? Send me a DM! 💚

What Frequently Asked Question should I do next? 👇

I didn’t train for 2 weeks…

and I didn’t die. 😂🙌

In the past, I would have been FREAKING OUT if I couldn’t get my regular workouts in… especially after holidays when I would feel the need to “tighten up”. 😬



But now that I’ve worked around my identity with fitness and my body, I’m just dang grateful for this body and its ability to heal. 🙏🏼



So today was my first workout of 2022, and I’m starting out slow! (Peep my stories for the workout)

Has your 2022 started off pretty sluggish like mine? I know many people are also either sick, close contact in self-isolation, or just plain out of routine and not training like they normally would. 🥺



➡️A few things to keep in mind when you go back into training after time off:

✨If you’ve been ill, make sure you’re actually better before going back into it. Don’t let the little guilty voice talk you into it before you’re well!

✨Don’t expect to be right back where you were fitness/strength-wise, especially if you were ill.

✨Give yourself a grace period to go light and easy. Consider the first week a “deload week” to test out the weights at about 70-80% of what you would normally do.

✨Take your time building back up, it may take a few weeks to feel “back to baseline”.

Are you getting back into training after some time off? I totally get it!

Don't beat yourself up about it, just start wherever you are. Even a 30-minute walk or some foam rolling + stretching is a good place to start! 👌

If you need some extra accountability and support, I have 1-on-1 coaching spaces available! DM me to inquire 💚

Such a fun day celebrating the wedding of and ! 💕🌧

Getting fit is ✨the point✨

Getting stronger is ✨the point✨

I know starting a new program is intimidating at first, especially if you’ve only just “winged it” up until this point! 😁

But if you’re nervous about joining, here’s a little more info on the different tracks: home and gym.👇

If you’re starting out as a complete beginner, I recommend starting with the Home Track as this one uses less equipment and may feel a little more beginner friendly with dumbbells.

The Home Track is right for you if:

✅ you have access to a variety of DBs and bands
✅ you’re training from home with minimal equipment
✅ you’re a beginner and want to first just get acquainted with lifting free weights like dumbbells instead of barbells.

The Gym Track is right for you if:

💚 you have full gym access including a barbell, weight plates, squat rack, and bench
💚 have *some* experience lifting free weights, including barbells
💚 are ready to put some structure in place with progressive overload to take your training to the next level 🙌

If you have any questions about and what track is right for you, send me a DM! 😊

We start on Monday the 10th, link in bio for more details! 💚