Nutrition


Everything You Need To Know About Carb Cycling For Women

Today, the fat loss diet arena is populated by many diets that promise to get you one step (or more) closer to your dream body. Most of them claim that got that “one little trick” which can transform your physique. No need for hacks or shortcuts. However, nutritionists and fitness gurus came up with a particular diet that delivers on this promise just by listening to what science has to say about weight loss. Carb cycling has turned into a trendy and fun way of eating healthy without giving up the temptations......

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alafitness Hollywood personal trainer Los Angeles IIFYM macros diet meal plan

So, what are macros? Macros, short for macronutrients, are the nutrients that provide calories from food. They consist of proteins, carbohydrates, and fats. Protein helps build lean muscle and repair broken tissue -which is what happens to your muscles during a workout. Protein burns more calories gram for gram because it requires more energy than the other macros for your body to digest it. Thus, high protein diets aid in fat loss.  1 gram of protein = 4 calories Carbohydrates (carbs) are stored in your muscles, organs, brain, and blood as glycogen which......

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What To Look For In The Best Pre-Workout Supplements For Women (And What To Avoid)

Most of us have been trained to think that a proper and nutrient-rich diet along with a consistent training regimen are the only two “weapons” that women have in their arsenal to achieve a stunning, lean and toned physique. However, the fitness world supplies a plethora of pre-workout supplements that are tailored to their needs. Specifically, the supplementation industry has created various women-friendly supplement types (whey protein, fat burners, multivitamins, creatine, and pre-workout etc.) which can turn up the fitness heat. As you research your way to the best pre-workout supplement for women, you......

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5 Myths About Carbs you Should Stop Believing

Getting rid of a bad reputation can be a challenge – something carbs know all too well. Demonized for years and years, athletes and bodybuilders alike often label carbs as their worst enemy. From making you gain weight to nullifying your workout, these misconstrued nutrients have always been the ideal scapegoat for failing to achieve any training goals. While there is a lot of legit information about carbs and their importance for our body, there is also a serious amount of pseudoscience. This way it’s even harder to distinguish the difference between......

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Fat Loss Food

In your journey to attain and maintain you ideal body, consistent exercise and eating right is essential. But, there are certain foods that can help by boosting your metabolism, activating hormones that release fat, and eliminating toxins that can stunt fat loss.   Add these foods to your rotation today!   Almonds/nuts: Full of protein and fiber, almonds reduce cravings. They are a good source of Vitamin E, a potent antioxidant, and magnesium which helps your body produce energy, build muscle tissue, and regulate blood sugar. Avocado: It’s monosaturated fat enables cells......

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alafitness Hollywood personal trainer Los Angeles pizza recipe homemade cheese

Let’s be honest.. who doesn’t love pizza? What about a pizza that’s healthy for you? Cauliflower pizza crust with all the freshest veggies 2 cups grated cauliflower (half a head) 1 egg, beaten 1 1/4 cup shredded part skim mozzarella 2 tablespoons grated Parmesan cheese Fresh ground pepper 1/4 cup fresh tomato sauce 1 cup sliced grape tomatoes 1 teaspoon Red pepper flakes 1 tablespoon chopped onions Fresh basil   1. Preheat oven to 425. Cover a baking sheet with parchment paper. 2. Wash, then grate the cauliflower with a box grater until......

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Cheat Day, Donuts

Cheat meals used to be the highlight of my week- especially during prep for a competition! The rest of the week would start to drag as thoughts of donuts danced in my head. I tortured myself to eat squeaky clean in order to earn my one meal of unadulterated pleasure.  I thought if I wasn’t “good” I was letting Amanda Latona or Ashley Kaltwasser down. What made it worse was social media glamorizing cheat meals as a part of this healthy lifestyle, with #foodporn breaking the internet. Happily, I can say I no longer eat cheat......

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Healthy Panda Express Shrimp Bowl

Let’s be real, who doesn’t love Panda Express?! Absolutely delicious, check! Healthy? Debatable. That’s why I created my own homemade, healthy version of Peppered Shrimp & Greens Bowl. The best part? It only takes 15 minutes to make, so no excuses about being too lazy! Ingredients: 2 tablespoons coconut oil 1 cup white (or brown) rice 1/2 cup green beans 1/2 pound fresh shrimp Ground black pepper 1/2 teaspoon salt Recipe: Peel off all shells and tails from the shrimp. Set to the side for a moment. Cut off the ends of the green......

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alafitness Hollywood personal trainer Los Angeles protein meal prep macros iifym whey

Running, hiking, weight lifting, or yoga; you are expending energy. Your body needs the right nutrients to recover from this physical activity. Protein is the vital building block to repair and strengthen muscle tissue, as well as assists workout recovery, providing energy, feeling full, and weight loss. Proteins are the constituents of the body that make up a significant portion of muscles, organs, skin, and tendons.  In fact, 20% of total body weight is protein. Proteins are molecules made up of 20 different types of amino acids.  Many of these amino acids can be produced by the body, while the......

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alafitness Hollywood personal trainer Los Angeles recipe breakfast healthy quiche egg muffins

Have you ever tried Bison Meat? Have you even heard of it? Bison meat is one of the most underrated proteins and a great way to start your morning. It’s actually the cleanest dark meat there is, with high protein content. Per serving, there are zero carbs and sugar, as well as low in calories and fat. A delicious, easy, and quick way to enjoy bison is in Breakfast Quiche. Ingredients (makes 12 quiche): 1 pound ground Bison Meat (Great Range) 1/3 onion 1/3 green pepper 1 cup Egg Whites (equivalent to 4 eggs)......

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