AMPed Fitness

Happy Halloween 🔎🐞

If you put in the work now, you set yourself up for a successful future.

Motivation doesn’t just appear one morning you have to make motivation happen.

In my mama era and loving every single moment of it. 🥹🫶

Tan
Carrier

Mommy’s first time out without Sof yesterday 💙

It was so nice getting out but getting back home to her and seeing her sweet little face was the best 🥹

Let's talk about the most crucial investment you can make - the one in yourself. I know life can be a whirlwind, with responsibilities pulling you in every direction, but if there's one thing to prioritize, it's your health and fitness.

Imagine this: You're on an airplane, and the flight attendant delivers that safety spiel about putting your oxygen mask on first before helping others. It might sound a bit cliché, but it's a profound analogy for life. By taking care of your own well-being, you're better equipped to support those around you.

Investing in yourself for health and fitness isn't just about hitting the gym or following the latest diet trend. It's about feeling your best, mentally and physically. It's about finding a balance that makes you wake up with enthusiasm, tackle challenges with confidence, and be there for your loved ones.

You're not just investing in longer, healthier years; you're also investing in the ability to be more present and effective in your roles as a parent, partner, friend, or colleague. So, take that yoga class, savor those healthy meals, and prioritize self-care. It's not selfish; it's self-love, and it's a gift that keeps on giving. Put on your health and fitness oxygen mask, so you can be the best version of yourself and, in turn, be the rock that supports others.

Calling all tan lovers!

The week of October 16th I will be offering 25% off spray tans!

I will also have some retail products arriving next week!

Let’s get you back to your tanned self!

My little turkey 🦃

Recovery isn't about bouncing back; it's about building a stronger, more resilient you.

Did you know all upcoming challenges include my postpartum go to deep core exercise guide?

Upcoming challenge is “Fall back into healthy habits”

HELLO!

If you are new to following me, it’s nice to meet you! My name is Alisa.

I am a FTM to my daughter Sofi, a personal trainer and a spray tan artist.

Spray tans to me are not just applying a tan; I'm helping individuals step into their best selves. Tans are a self-esteem boost, that extra dose of confidence, and a glow from both inside and out. That's why I love doing spray tans—it's about making people feel amazing and empowered in their own skin.🫶

If you ever have questions or would like to book with me, don’t hesitate to reach out!

Go follow for all things spray tan

Picture this: You decide to embark on a fitness journey, filled with enthusiasm and determination. The first few weeks go great, you're on fire, but then... life happens. Work gets busy, social events pop up, and suddenly, your gym visits become scarce, and those salad bowls are replaced with pizza slices. Sound familiar?

Well, here's why staying consistent is crucial:

1️⃣ Progress: Consistency breeds progress. It's the small, steady steps that lead to significant changes in your fitness levels, whether it's shedding pounds, gaining muscle, or improving endurance.

2️⃣ Habit Formation: Consistency turns your fitness routine into a habit. Once it's a habit, it becomes a natural part of your life, and you won't even have to think twice about it.

3️⃣ Plateau Buster: It's when you push through those tough days and stick to your plan that you break through plateaus and see real results.

4️⃣ Mental Toughness: Consistency builds mental toughness. When you commit to your goals day in and day out, you prove to yourself that you can overcome challenges.

5️⃣ Long-Term Health: It's not just about looking good; it's about feeling good. Consistency in your fitness routine promotes long-term health and well-being.

Now, speaking of consistency, here's a little something to help you stay on track: 🍂 Fall Back Into Healthy Habits Challenge 🍂

As the leaves change, it's the perfect time to reset and recommit to your fitness journey. My challenge is all about making fitness a consistent part of your life, and I’ll be there to support you every step of the way.

So, are you ready to embrace consistency, achieve your fitness goals, and fall back into healthy habits? Join our challenge and let's make those fitness dreams a reality! 💪🍁

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4 weeks postpartum > 8 weeks postpartum

The first 2 weeks postpartum I tested and only did light walks to my mailbox and back.

From 2weeks- 4 weeks I started incorporating stretching, and deep core work.

Around 4 weeks postpartum created a fitness program for me to follow. I started with light weights and would increase the weight slightly every week.

Now we are at 8 weeks and I’ve stayed consistent. Currently averaging 4 workouts a week and increasing the weight and reps (aka progressive overload).

Finding time has definitely been more challenging with a newborn, taking on clients again and making sure addie gets her daily walk in. But I make the time even if it’s only 30 minutes.

Take this as your reminder you can do whatever you set your mind to!

Happpy Saturday!

Im back to in person training 😆😆

Im only taking on 2 clients to start! So if this sounds like something you want to do send me a message!!

FALL INTO HEALTHY HABITS🍂

Sign ups are open for this challenge!

To secure your spot dm me.

The full 6 week challenge is $120

I love being sofi’s mom💗
2 months old already🥹

Motherhood – a journey of love that words can't fully describe. It's in the late-night cuddles, the whispered lullabies, and the endless support. From the tiniest giggles to the proudest milestones, every moment is a treasure. Here's to the strength, the patience, and the immeasurable joy that motherhood brings. 🌼

Happy Sunday☀️

Looking for a killer leg day to try out? Try this one 🏋️‍♀️

Back Squats: 4 sets of 8 reps. Use a challenging weight that allows proper form. Rest for 1-2 minutes between sets.

Romanian Deadlifts: 3 sets of 10 reps. Focus on the stretch and contraction of your hamstrings. Rest for 1-2 minutes between sets.

Bulgarian Split Squats: 3 sets of 12 reps per leg. Use dumbbells for added resistance. Rest for 1 minute between legs, and 1-2 minutes between sets.

Leg Press: 4 sets of 10 reps. Use a heavy weight while maintaining proper form. Rest for 1-2 minutes between sets.

Lying Leg Curls: 3 sets of 12 reps. Focus on the contraction of your hamstrings. Rest for 1-2 minutes between sets.

Calf Raises: 4 sets of 15 reps. Use a calf raise machine or standing calf raises with dumbbells. Rest for 1 minute between sets.

Finisher:

Walking Lunges: 2 sets of 20 steps. Use body weight or hold dumbbells for added challenge. Rest briefly between sets.

September Shred 🏋️‍♀️

Are you ready to get your mind and body in shape for this fall?

This challenge offers 5 workouts a week for 5 weeks. It’s only $80 for your spot.

Each workout is dumbbell only with demonstration videos attached. Once you complete a workout, it notifies me so I can check in to see how it went for an additional layer of accountability.

In the app, you will have your own dashboard where your personalized macros and calories along with custom daily habits will be.

You will also find the group chat and workouts in the app. All guides and PDFs are sent via email so you can keep them forever!

If you are ready for this challenge send me a dm🍂

September Shred 🏋️‍♀️

it's no secret that the postpartum period can also be challenging, both physically and emotionally. Amidst the sleepless nights, changing routines, and adjusting to your new role as a parent, finding confidence might seem like a distant goal. But remember, you're stronger than you think, and your journey to self-assurance is just as beautiful as your journey to motherhood.

Be Kind to Yourself: Your body has undergone remarkable changes during pregnancy and childbirth. It's important to remember that your body's transformation is a testament to its strength, not a sign of weakness. Give yourself time to heal and recover, and appreciate the incredible feat your body has accomplished.

Set Realistic Expectations: The pressure to "bounce back" immediately after giving birth is unrealistic and can lead to unnecessary stress. Set achievable goals for yourself and celebrate even the smallest victories. Remember, progress takes time.

Self-Care is Non-Negotiable: Amidst the demands of motherhood, don't forget to prioritize self-care. Whether it's a few minutes of quiet meditation, a leisurely bath, or a walk in the fresh air, taking care of yourself will help you recharge and feel more confident.

Stay Active: Physical activity, even if it's a short walk, can have a positive impact on your mood and confidence. Consult your healthcare provider and gradually incorporate exercise into your routine when you're ready.

I've been making a conscious effort to show up for myself, even when life gets crazy. 🏋️‍♀️👶

Being a new mom has its challenges, no doubt about it. The sleepless nights, the constant demands, and the endless diaper changes can sometimes make it feel like there's no time for anything else. But I've learned that taking care of me is just as important as taking care of my little one.

So, I've been carving out those pockets of time – sometimes it's a 15-minute session during naptime, or a stroll around the block with the stroller. Some days, it's not perfect, but I remind myself that progress is progress, no matter how small.

What keeps me going is the incredible feeling of accomplishment after a workout, the surge of energy that helps me tackle mom life with a smile, and the example I'm setting for my baby – showing them that taking care of ourselves is a priority.

It's not always easy, and there are days when I feel like I'm juggling a million things at once. But I've realized that by showing up for my workouts, I'm also showing up for me. And that's a win I'll take any day.

I had a little workout buddy today because she wasn’t wanting to nap.

She is 3 weeks today, I can’t believe how fast that went😭🥹

As hard as some moments can be, I can genuinely say it’s so worth it. 💗

2 weeks post partum;

Slightly Sleep deprived but enjoying all of the snuggles and love.

Slowly getting back into light activity ie: short slow walks, deep core rehab etc (and yes I got the clearance from my care team)

Little babe is over her birth weight already and looking amazing!

I would be lying if I said nights don’t give me a little anxiety- lately she is pretty fussy after a night feed when I put her back down.. but we know that’s just how it goes and finding what works and doesn’t work.

Last but not least… CHALLENGES 🏋️‍♀️
I am working on the next challenge and can’t wait to release more details! Keep your eyes peeled in the next week or so for that.

SPRAY TANS👙
Starting August 16th I’m back to spray tanning and now accepting bookings!

My Post partum journey has begun💗

I am so in love with my little bean, we really lucked out with her! She’s the absolute best 🥹

We are officially 10 days post partum (I can’t believe she’s already 10 days old)

Swipe to see the changes
Pic 1 - 38 weeks pregnant
Pic 2 - 1 day PP
Pic 3 - 6 days PP
Pic 4 - TODAY 10 days PP

This is the best version of myself!

Time to gain some strength back 💪

SHES HERE💗🎀

Birth story to come 🥹

I cannot believe how fast time is flying… we are getting sooo close to meeting her🥹💗

Fitness these days look a little bit different, instead of my typical weight training, I have dropped the weights significantly because I have my own weight attached to me ;)… and I changed my workout duration from 1 hour workouts to 20 min workouts because lack of energy and lung capacity.

20 mins doesn’t seem like much, but I’m still showing up for myself and this baby… it’s uncomfortable and not easy but the difference I feel after is unmatched. Plus, future me will be thankful I kept up with my routine.

I am really starting to love these changes that most people hate.. here’s why:

1. Stretch marks are kinda beautiful, they tell a story, make us unique and are like tattoos. They fade over time but never go away completely.

2. I am able to relate to more clients, I always had stretch marks on my thighs but not my belly or hips.. I feel like I am able to understand clients/friends better when they express their feelings towards them.

3. They are going to look so different yet so beautiful when I start my fitness journey post partum and I can’t wait to share the raw reality of that.

4. My daughter will get to grow up seeing real beauty is more than what’s portrayed online - real bodies have marks, bumps, uneven skin, loose skin etc.

5. NO AMOUNT OF creams, workouts, water intake will prevent stretch marks… I workout 5 times a week, drink 3-4 litres of water a day, take my collagen, eat balanced (although these sugary cravings like to get the best of me;)) and have tried every stretch mark cream you can think of… it’s genetics baby, it’s now the era of embracing ourselves 🫶🫶🫶

Update:

Currently measuring about 2 weeks ahead 🤯

I have chosen my “slow down” date of July 1st.. things are becoming more uncomfortable to do and I thought It would be best for my body to start to scale back in person training and switch to online for the time being. It’s a bitter sweet feeling, I love my clients and getting to interact in person… but it’s also one step close to babes. 🥹

Let's talk about crash diets and fat loss pills. 🚫👎You've probably seen countless advertisements promising rapid weight loss with minimal effort. They claim to have the secret formula or magical pill that will melt away your excess pounds in no time. But here's the truth: those quick-fix solutions are not only ineffective, but they can also be detrimental to your health.

Crash diets, characterized by severe calorie restriction, might lead to initial weight loss, but they are unsustainable in the long run. They deprive your body of essential nutrients, leaving you feeling fatigued, weak, and miserable. Not to mention, they often result in a loss of muscle mass rather than actual fat. As soon as you return to your regular eating habits, the weight comes back, often with a vengeance.

Similarly, fat loss pills may promise miracles, but they rarely deliver. These supplements are often unregulated, meaning their safety and effectiveness are questionable at best. They may have unwanted side effects and can interfere with your body's natural processes. Plus, relying on a pill to do the work for you undermines the importance of adopting a healthy lifestyle.

So, instead of falling for these empty promises, let's shift our focus. Let's prioritize sustainable, long-term changes that promote overall health and well-being. It's about nourishing your body with wholesome, nutrient-rich foods, engaging in regular physical activity that you enjoy, and finding a balance that works for you.

We are growing, and with that so is the weight.

I’ve said it soo many times… THE SCALE DOES NOT DETERMINE YOUR WORTH.

Easier said than done, right?

The fact of the matter is, Your worth lies in the effort you put into your fitness journey, the dedication you show, and the positive impact it has on your overall quality of life. Remember, fitness is a personal journey, and its true significance lies in the improvements you make to become the best version of yourself, regardless of what the scale may say.

Ps. I have gained around 27-30lbs in this pregnancy (depending on time of day, because weight fluctuates) some days I get in my head about those numbers, but I also know I’m growing a strong and healthy baby and that’s ALL that matters.

Time is FLYING 🦋🦅

I am soo excited to meet my bundle of joy and excited to share all that motherhood has to offer!

I am also soo excited to share my real and raw post partum journey with you all 🫶