Allegra Health & Fitness

“A girl should be two things: who and what she wants” Coco Chanel 👯‍♀️

Happy International Women’s Day 💕

In my industry and being a female specific coach, I’m SO fortunate to be surrounded and supported by the most incredibly strong, empowered, compassionate, caring, driven and uplifting women every single day!

My life’s work, passion and love is helping those around me to feel their best selves; mentally, physically and emotionally. Particularly my fellow sisters 🙋🏼‍♀️

A special shout out to all the women who are prioritising their health and wellbeing and putting themselves first.
Today is about celebrating US, all we are capable of, to forge womens equality by educating, empowering and supporting one another ALWAYS (not just today) ✨

Thankful and grateful for my community and my own journey as a woman 🤍

TAG a women below who your grateful for and couldn’t live without 👇🏽

ONLINE COACHING

Next intake 10th January 2022 for Monday the 17th January 2022 start (new clients only) 📧

** Online Coaching only (not taking on any NEW face to face PT clients for 2022 sorry)

If you’re in need of support, motivation and accountability, please reach out!

My goal is to share, and help as many women as possible realise their full potential. Utilising a holistic approach; focusing on resistance based training, nutritional and lifestyle protocols to help educate, empower and motivate my clients to create healthy habits, that are sustainable and maintainable long term. Not one can be attained without the other.

My services are tailored, individualised, specific, and adaptable. I don’t believe in a ‘one size fits all’ approach, and so I customise everything to the individual client and their unique goals. I am not an extremist, and results come to fruition by using a safe, holistic, healthy and sustainable way to enable a higher self esteem, strength, empowerment and confidence.

If you’re interested in finding out further information and details on my services, please DM me, check out my website or email: [email protected].

Online Coaching includes:

✔️ Access to my custom online platform/app - easy to use for all training, nutrition and lifestyle protocols.
✔️ Structured nutrition and MACRO protocols (if applicable - Nutrition and Training Coaching inclusively).
✔️ Structured Training and lifestyle protocols.
✔️ 24/7 daily coaching and communication from myself via WhatsApp and my app.
✔️ Any required amendments and alterations, day to day and week to week.
✔️ Weekly accountability check in, progression measures and personalised plan adaptions.
✔️ Copy of my Nutritional and Lifestyle Manual.
✔️ Recipe Book.
✔️ Online Community support and communication.

Feel free to slide into my DM’s with any questions 👋🏽

MY TOP TIPS ☝🏽

Let’s talk the festive season, holidays, travel and a lack of ‘routine’ for staying on track with your goals! 🎄🎅🏽 🍕🍱🍜🍩✈️

Obviously during the silly season, you’re eating out, socialising and on holiday you want to kick your heels up, chill out and enjoy your adventure, you don’t want to be stressing about counting your macros and training every single day.

BUT, like anything, there are many mynute additions and changes you can implement into your day that will keep you on track, without you even knowing, thinking about it or impacting on your holiday time! These are my FOOL PROOF tips that I use every time I travel or socialise to stay on track and come back from holidays feeling richer in experience, fun, rest, and memories without the extra... 😉

I promise you, it’s not hard if you’re strategic and prepared! Give it a crack this festive season and see if it makes a difference for you... You can thank me later 😍😘

Travel:

1. Stay HYDRATED.
2. Book a hotel with a GYM.
3. PACK snacks for the travel, flights and transit itself! You can never be too prepared, and you never know where, what and your choices for your next meal might be!
** Basically anything that’s small, easy to carry in your handbag and won’t melt, expire, leak or stink!
4. Where you can, SWAP out cocktails/drinks for lower cal/sugar drink options like your VLS’s or GT’s! Often cocktail mixers are full of sugars and additives that can cause stomach upset.
5. Along with leisurely activities, also try to lock in some adventure and ACTIVE adventures; walks, hiking, swimming, water sports and horse riding etc etc! It will not only keep your body moving and active, but is a great way to explore your surroundings!
6. Get on FOOT! Try to WALK wherever and whenever you can to taxi you around and between locations! If you plan ahead, allow enough time it will not only increase your daily step count/activity level BUT also you will see a great deal more!
7. EXERCISE! There’s not always much time or equipment to use when you’re away and using hotel gyms! BUT 30-45 mins per day or whenever you can is PLENTY! Use whatever you can, get creative and get it done. My best advice is to get up early, and get it done before the day has started so it doesn’t impact on your day/holiday plans!

Eating out:

1. When eating out be STRATEGIC but also ENJOY what you’re eating! Using a MACRO framework, choose something you like but take out the unnecessary sauces, dressings and sides where you can! Remember MODERATION and MACROS, to keep it satisfying, fulfilling, tasty, enjoyable and sustainable - strategy is KEY!
2. Look at a menu before going to the restaurant/bar and choose your meal before you get there.
3. Avoid rich meals, aiming to choose meat/fish and vegetable dishes.
4. Utilise the ‘snack’ or ‘sides’ section of a menu to add veges to your meals.
5. If unsure, call ahead and ask them for changes to their menu. Often chefs appreciate the call ahead and are more willing to accommodate you if they have warning.
6. Load up on veggies, greens and side dishes! Lots of fibre, goodness and filling!
7. Don’t SWEAT the small stuff! One naughty meal/cheat meal will NOT throw you completely off track or derail your goals, but many and over a consecutive period of time WILL! So keep it as consistent as you can, moderate and don’t stress!
8. Do not be afraid to talk to your waitress/waiter to ask for items you do not see on the menu. Often this is a more comfortable conversation away from a table. Many restaurants can make changes to their menu and all you need to do is ask.
9. ENJOY! 🎉🌺🌴☀️

If you’re looking for a coach or needing advice, don’t be afraid to reach out to me:
[email protected]

~ Victorian Muscle and Model Championships 2021 💪🏾



🥈 2nd Bikini Mumma
🥉 3rd Bikini

After much anticipation and pivoting, lockdowns and date changes we got there 🙏🏽

Super proud of this woman for all she’s achieved irrespective of her placings, throughout her second prep journey!

During this prep, we had to navigate a fair bit ~ so I endeavoured to keep Helen’s prep as streamline, low impact and less taxing as possible!

The entire prep consisted of;

👉🏽 X4 weights sessions per 7 day cycle
👉🏽 Daily step targets (incidental)
👉🏽 Calories never dropped past 1400 (even during peak week)
👉🏽 We implemented x1 HIIT/cardio session per 7 day cycle only the month out from prep

The focus for Helen was protecting her adrenals, hormone health (menopause) and accomodating her lifestyle/family needs as the foremost priority, therefore the above listed plan was what we created to achieve Helen’s competing goals, whilst working in with her needs day to day (health and family)!

There is nothing more fulfilling than helping people achieve their goals and succeed. Every client/journey brings a different and special kind of reward and satisfaction.

In coaching Helen this past couple of years, I must say that I feel the greatest sense of fulfilment and success in my career to date because of what this journey means to her, her family and all the challenges/adversity she’s faced to get to this point and on top of it all, would you BELIEVE this lady is the young age of 51 (age is truly just a number 😉).

It’s been such a pleasure working with Helen throughout this journey to achieve more than just ‘aesthetic’ results; but a life changing (as she’s put it) overhaul of mind, body, spirit, self love and holistic health/wellness. For Helen, competing and having a goal has given her a hobby, time for herself, something purposeful that’s just for her, and an outlet! 🙌🏽

For now, the goal is enjoy a longggg off-season with lots of balance, family time and nourishing her body, soul and mind ~ whilst training her little heart out for the love 🏆

~ Victorian Muscle and Model Championships 2021 💪🏾

~ At 51 years young, mum of 18 and 20 YO adults 😳, first time competitor ~ I couldn’t be any PROUDER of this little ladies first season 🤩

✨ 4th Bikini Mumma
✨ 5th Bikini 40+

This is a goodie! I’ve known Adri for over 12 years now. Long story, short and a funny one - I babysat her children in my first year of Uni (studying Journalism/Communications - in another lifetime) and that’s how we originally met! What a story 🤣

Adri has been a dear and very beloved client of mine for 6+ years now! She’s a very big part of the community who lives, breathes and eats an active, fit, consistent and healthy lifestyle! So when she came to me at the beginning of this year with the goal of competing (albeit shocked), I was SUPER pumped and didn’t hesitate in saying ‘HELL YES!’

Adriana is the epitome of the ‘perfect’ client, years of consistency, discipline, organisation and compliance! Because of this, it was a super straight forward prep and we had time to trial peak week, different food responses and protocols; and cruise into the comp! I’d have to admit, probably the easiest prep and comp client I’ve ever coached!!

I couldn’t be prouder of Adriana’s tenacity and thirst for greatness! She’s incredibly compliant, communicative, and extremely good at following my direction and the plan! It was such a pleasure to coach Adri to the stage because I know how much this meant to her, and her results speak volume of our team effort and effective ex*****on of the plan. An absolute dream and pleasure to coach!

I can’t wait to show off her before and after’s with you separately, and share her story to the stage!

For now, it’s time to grow, put all those calories to good use, continue to train consistently and with drive, and hit the stage for the second time in 2023!! We know what needs to be worked on, and best believe Adri will put in all the work and then some 🏆🏆🏆🏆

A HUGE congratulations to these wonderful women, who competed at Sunday’s !

I was so proud of their achievements and respective journey's prior to taking to the stage, yet the icing on the cake was taking home top 5 placings between both of them; 2nd, 3rd, 4th and 5th!

Prepping throughout lockdown(s), multiple date changes and uncertainty is an incredible FEAT in itself. Such inspiring individual journeys and stories to get to this point and the stage; Helen's second comp this year at 51 years young and Adri’s first time competing at 50 years young! You add menopause, children, partners, adversity and work into the juggle, I am beyond proud of these inspiring women, their persistence, strength and resilience! I hope to be half the women, mothers and humans they are one day. I can't express how proud they made me on Sunday, for so many more reasons than that of placings!

Competing is so much more than one day on stage; it's a journey, a lifestyle, learnings, challenges, strengthening of will and most of all it's empowering.

A HUGE thanks to the rest of the crew for all the support, well wishes and encouragement of these two beauties along the way! It’s greatly appreciated 🙏🏽

I can’t wait to share their individual stories to stage and plans moving forward with you! More SPAM to come 🤩

This is my INSPIRING client, Veronica’s story, journey and transformation from the inside-out ✨ .belot

When I opened my phone yesterday afternoon to this out of the blue message from V, it literally brought me to tears (This is big for me, because I NEVER cry 🤣) and this is why…

I’ve been working with V for over a year now and the immense amount of growth we’ve achieved mentally, emotionally and physically is my most proud to date.
A total loss of 55kg, and GAINS of self love, confidence, education, improved lifestyle, overall well-being and muscles is ALL you could ever hope for and more as a coach!

💪🏽 What V has gained:

1. Eating DOUBLE the caloric intake than when she started with me.
2. Nourishing her body with a BALANCED MACRO intake, with lots of micronutrients over a keto diet.
3. Eating carbohydrates!
4. Not being afraid to eat out and enjoy a balanced/sustainable lifestyle!
5. Enjoying a healthy relationship with food and a changed all in/all out mentality.
6. A LOVE of strength training and routine.
7. Confidence to train at the gym on her own.
8. LOVING herself inside and out.

“Hi love, this is going to be completely random but I have been reflecting a lot lately. I wanted to share this with you and show how much I appreciate you and how you changed my life. I say it often but what kind of lawyer would I be without proof! The 1st photo was not even my heaviest weight, the 2nd was when I first starting training with you and the 3rd was taken last weekend. The transformation isn’t just physical- sure losing 55-odd kgs helps, but I think you can see the most difference between the 2nd and 3rd pic. I may have been smiling with my girls but I wasn’t happy. That last and 3rd picture is of a strong, confident and beautiful mum who loves herself for the first time ever. And I owe so much of that to you xx”

This is what it’s about - healthy and strong mind = healthy and strong body 🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽

Too good not to share! I hope this post can inspire others to take charge of their health and seize the opportunity! You can achieve ANYTHING you put your mind to.

Proud is an understatement 🏆

My lovely client Dora Demos is fundraising and running for the Pancare Foundation in loving memory of her mum (and dad).

A cause very close to my heart too!
Had to share ❤️

Dora's Run for Pancare in honour of my mum (and dad) in Run Melbourne 2021 On Sunday 25th July I will take part in "Run Melbourne”. My participation will benefit a very special cause close to my heart – Pancreatic Cancer. I am asking all my family and friends to consider sponsoring me for this event. I have two goals – first to complete the 21.1km run and second.....

The Problem With Scales ⚖️

Scales don't always give you the whole story about your body or your weight loss progress. For that reason, scales (when used alone) aren't the best way to track what's really going on inside your body.

Another reason to dislike scales is the emotional nature of weighing ourselves. Stepping on a scale doesn't just give us a number, it can determine how we feel about ourselves and affect body image, when it shouldn’t need to.

The problem with bodyweight scales is that they measure everything — fat, muscle, bones, organs, and even that sip of water or bite of food you've had. The scale can't tell you what you've lost or gained, which is important information if you're trying to lose weight—and by weight, I really mean is body fat.

Firstly, don't forget that weight loss does not equal fat loss!

Secondly, the scale doesn’t tell the full story when it comes to fatloss, so it’s important to use a VARIETY of measures rather than just one (slide 2️⃣)

Thirdly, changes on the scale are not always indicative of fat loss or progress.

There are MANY factors that can influence your scale weight:

1. Water intake
2. Macronutrients consumption
3. 💩 mass
4. Hormonal factors
5. Training status
6. Meal timing
7. Time of day
8. Sodium
9. Alcohol consumption

Fat loss can be painstakingly slow at times due to the body continually adapting and adjusting to your new weight and food intake.

Ensure you have realistic expectations of your rate of fat loss.

This is why working with a coach can help, as they know when to keep doing what you’re doing and when to change it up.

IN SUMMARY

Fat loss isn't linear and it's hard to understand what's going on if you're used to thinking solely in terms of scale weight.
Try not to get wrapped up in day to day changes you might see; rather, look at the general trend your heading in. Fat loss takes time, so try to be consistent and patient.

I'll leave you with this...

The scales DO NOT DEFINE YOU. Your weight DOES NOT DEFINE YOU. This cannot be stressed enough.
You are an amazing human being capable of awesome things, DON’T let a bit of plastic or metal dictate your happiness

Happy🍑Day

The menstrual cycle series 🩸

All you need to know:
TRAINING 🏋🏽‍♀️
NUTRITION 🥙
FLUID RETENTION ⚖️

Part 2. The menstrual cycle and TRAINING 💪🏽

We all know the feels of the different phases in our cycles. But did you know, the way we feel in these stages, can have a big impact on how we train?
Training around your monthly cycle, there are a few things to take into account that will make a big difference to your results and have an effect on how you feel and perform in and out of the gym.

Firstly, it’s important to note that cycle lengths can differ greatly between individuals which is why I always recommend tracking your cycle and learning your own body’s normal symptoms so that you can adjust and modify your training specifically for YOU.

Overview:

🩸Menstrual Phase - a great time to hit higher intensity exercise.

🩸Follicular Phase - pick up those weights and get lifting!

🩸Ovulation - a great time for hitting PBs, but make sure to focus on your form.

🩸Luteal Phase - lower intensity exercise may suit best.

Start taking notes on how training feels, when you get more cravings for certain foods, and how your sleep is. That way you can plan and prepare to make sure that you are still striving towards your goals and optimising your time training and fuelling your body. The more knowledge you have, the more powerful you will feel and everything which comes with it is an added benefit.

Our bodies are INCREDIBLE, and the more we look after them, the better we will feel.

Swipe ➡️ to see further details and context.

The menstrual cycle series 🩸

All you need to know:
TRAINING 🏋🏽‍♀️
NUTRITION 🥙
FLUID RETENTION ‘scale weight’ ⚖️

Part 1. Hormones and fluid retention 📈

‘Success lies in the metrics that you track and can manage well.’

One of the many reasons I don’t like to use the scales as a measure of progress for clients. Weight fluctuation/variants, bloating and ‘weight gain’ can be attributed to cyclical hormonal fluctuation and water retention, at several points during the month in a woman’s cycle.

As these hormonal fluctuations between estrogen and progesterone occur, changes in electrolyte concentrations and fluid shifts will occur. The magnitude of how much this happens is highly individual.

Something that often baffles me is the lack of self awareness and tracking that some women have of their menstrual cycle and a lack of understanding/education on how our hormones play such a pivotal role and impacts our mood, energy, strength training, nutrition, ‘weight’, amongst many others 🧐
Our menstrual cycle is one of a key indicators of our overall hormonal health, and there are a host of benefits to tracking it, one of which is the explanation of fluctuations and changes in scale weight (water weight).

One common mistake I see in females is the tracking and comparing of their bodyweight week to week the same way that males would and stressing about the smallest of weight gain/fluctuation without consideration of their cycle and other contributing factors. This isn’t wrong, but there’s a better option.

First, it would be wise to track your cycles on an app such as Flo or Clue so we can begin to understand the trends of your uniquely individual responses over the course of many months.

Take-home points:

1. The levels of hormones estrogen and progesterone fluctuate throughout the cycle and can lead to water retention. Water retention is highest around the midpoint of the monthly cycle and the 1-2 weeks before a period.

2. Some weight fluctuation may be due to changes in food choices and activity level, not water weight alone. PMS can lead to increased food cravings and physical symptoms that decrease physical activity level.

3. Ladies, don’t stress! It is normal to have small fluctuations in weight throughout the month. If you’re concerned that your weight is fluctuating due to your monthly cycle, track your weight trends and symptoms, stay active, plan (and mindfully enjoy!) indulgences, and minimise bloat by eating more fiber and less salt.

It’s easy to get caught up in what the scale says and let it ruin your day. Set yourself up for success by tracking the variables that matter to give the truest reflection of progress!

If you want to know more and have questions for me, please feel free to DM me anytime 🙋🏽‍♀️