Keep Moving!

Consistency is key to hitting your goals, and that's especially true for exercise. Don't feel like you need to do a two-hour workout every day. Even 20-30 minutes of intentional movement can make a huge difference in your energy levels and results.

My Top 3 Tips to Keep Moving

1. Walk it Out: A simple walk is one of the most effective and easiest ways to burn calories and get your heart rate up. Try a brisk walk during your lunch break or after dinner.
2. Make it a Habit: Schedule your workouts like you would any other important appointment. Put it on your calendar and treat it as a non-negotiable part of your day.
3. Try Something New: Boredom is a motivation killer. Explore a new fitness class or a different style of workout to keep things exciting.

If you’re looking for new and fun fitness classes to help stay motivated, join me on YouTube for full length workouts for ALL FITNESS LEVELS!

Here is one of my favorite programs for you to try called Empower from Within:

https://www.youtube.com/playlist?list=PLtLE2bWSgRRD3-j66DbAafZaQXCVBlsLP

Happy training!
~Coach Ally

Final Week🎉

You've put in the work, you've stayed consistent, and you've overcome so many hurdles to get here. The finish line is just days away, and this is the time to stay laser-focused on your goals.

Don't let up now! This final push is where you truly earn your spot and secure your win. Double-check your meals, stay hydrated, and keep moving. Whether it's a brisk walk or a killer workout, every single step you take this week counts.

You are so close to celebrating your hard work and earning your share of the pot. Let’s finish strong together!

Drop a 💪 in the comments if you're ready to crush this last week!

~Coach Ally

Happy Friday, DietBeters🎉

We’ve made it to another weekend! It’s easy to think of a “rest day” as a day you do absolutely nothing. But in reality, some of the best progress you can make happens during active recovery!

Your muscles need time to repair and grow, but staying completely sedentary can actually make you feel stiffer and more sore. Active recovery is all about gentle movement to keep your blood flowing, flush out toxins, and get you ready for your next big workout.

On your "rest days," try one of these:
* Try a new workout like cycling or taking a fitness class
* Go for a swim
* Enjoy the last weekend of summer and go for a hike or light outdoor walk
* A gentle yoga, Pilates or stretching session

Check out my Pilates playlist on YouTube for follow along workouts:

https://youtube.com/playlist?list=PLtLE2bWSgRRCyelp0S9qDYbGeXsd2vENw&si=TkWfCihE-CYOswIV

Don’t let a rest day become a setback. Keep that momentum going!

Share in the comments your favorite way to stay active on a rest day

Have a great weekend!
~Coach Ally

Fuel your progress with this delicious Protein-Packed Meal!

It’s light, colorful, and super satisfying — packed with fiber, protein, and healthy fats to keep you energized and on track. Perfect for meal prep or a quick lunch!

Protein-Packed Mediterranean Bowl

Ingredients (2 servings):
• 1 cup cooked quinoa (or brown rice)
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/2 cup chickpeas (drained & rinsed)
• 1/4 cup feta cheese (optional)
• 1 tbsp olive oil
• Juice of 1 lemon
• 1 tsp oregano (dried or fresh)
• 6 oz grilled chicken or salmon (optional for extra protein)

Instructions:
1. Cook quinoa (or brown rice) according to package directions. Let cool slightly.
2. In a large bowl, combine quinoa, tomatoes, cucumber, onion, olives, and chickpeas.
3. Whisk together olive oil, lemon juice, and oregano; pour over the mixture and toss well.
4. Top with feta and your choice of grilled chicken or salmon.

Why it’s great:
✅ High in protein + fiber to keep you full
✅ Healthy fats from olive oil & salmon/chicken
✅ Fresh, colorful veggies for antioxidants
✅ Perfect for meal prep or quick lunches

Who’s trying this one this week?

I understand hitting a plateau can be so frustrating, but it's a completely normal part of any fitness journey! Don't let it get you down—it just means it's time to shake things up and challenge your body in a new way.

Here are a few tips to help you push through and get the scale moving again:

* Switch Up Your Workouts: Your body adapts quickly! Try a new type of workout, like adding heavier weights, a high-intensity interval training (HIIT) session, or a new cardio class. A change in routine can be just what your metabolism needs.

* Re-evaluate Your Diet: Are you getting enough protein? Are you accurately tracking your portion sizes? Sometimes a small adjustment to your macros or calorie intake is all it takes to see progress again.

* Focus on Non-Scale Victories: Remember that progress isn't just a number on the scale. Are your clothes feeling looser? Do you have more energy? Are you sleeping better? Celebrate these wins, as they are a huge sign of your amazing progress!

You've worked so hard to get here, and you have the strength to push through this.

You’ve got this!
~Coach Ally

We've officially hit the halfway point of our DietBet challenge, and you should be so proud of the amazing progress you've made! Take a moment to celebrate all the wins you've had so far—not just on the scale, but the non-scale victories too.

Think about how much more energized you feel, how your clothes are fitting better, or how you're sleeping more soundly. These are the true signs of a healthier, happier you.
Keep that momentum going!

Your hard work and consistency are building habits that will last long after this challenge is over. The finish line is in sight—let's keep crushing it together!

~Coach Ally

Sunday Funday Food🎉

We’re almost through the weekend! Share a “food selfie” of one of your favorite healthy dishes.

Get ready to crush the new week ahead!

Hey everyone! For health and wellness journeys, we often focus intensely on what happens during the day: our food, our reps, our cardio, etc. But what about what happens when the day ends? I'm talking about the most underrated, yet absolutely crucial, component of your health and muscle recovery: sleep 💤

Think of sleep as your body's ultimate repair shop. While you're catching Z's, your body isn't just resting; it's actively working overtime to mend and rebuild. This is when human growth hormone is released, essential for muscle repair and growth after those tough workouts. Skimp on sleep, and you're essentially short-changing your muscles' ability to recover and get stronger, slowing down your progress. Beyond muscle, adequate sleep is vital for hormone regulation, immune function, and even managing those pesky cravings. When you're well-rested, you're less likely to reach for unhealthy snacks and more likely to have the energy and mental clarity to make good choices and crush your next workout.

So, as we continue working towards our goals, let's prioritize those precious hours of shut-eye. Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, dim the lights, put away the screens, and let your body do its best work. Trust me, investing in your sleep is investing in a stronger, healthier, and happier you!

Enjoy the weekend 🎉
~Coach Ally