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Alarm goes off at 5:30am, time for an hour of cardio. Shower, eat, coffee of course, and get ready for the day. Off to work or school. Eat 3-4 prepped meals you packed. That afternoon/evening you return to the gym for weight training. Shower and eat again. “Me”time. Fast asleep by 11pm. Yep, that’s a typical day for a competitor 4 weeks out. Not to mention the time during a week it takes to prep your food, stay consistent with supplements, learn posing, network, etc. It may sound overwhelming, but totally manageable if you’re......

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Why You're Doing Squats Wrong

Acknowledged as the most essential exercise for any fitness goal, the squat is also one of the most difficult exercises to perform properly. Few exercises work as many muscles simultaneously as the squat, making it a brilliant multi-purpose workout ensuring muscle growth and fat burning for your glutes, core, and legs. However, because so much of your body is engaged during a squat, it’s easy to have poor technique. Whether you are doing air squats or heavy weight, you will not reap desired benefits or worse, injure yourself.   Here are the......

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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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Become a Better Runner

Running – you either love it or you hate it. No matter where you fall on the spectrum or how committed you, it can never hurt to become a better runner. Here’s how you can: Use proper form: To prevent leaving your body prone to injury on your run, you should relax your shoulders, keep your head fixed over your spine, and engage your core. Keep your elbows at a 90 degree angle and pump your arms in a fluid motion. Never clench your fists; it tires your muscles leading to achiness.......

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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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