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alexandrapeill_pt, Venice (2026)

30/05/2022

🇮🇹Venice 💫

14/02/2022

Happy Valentine’s Day to the love of my life I am so grateful for you 🥰❤️

I have a love hate relationship with this day, it’s a silly marketing ploy but sometimes it’s nice to jump on board 😝

19/01/2022

Influencers making light werk look heavy since 2015...

❌ No face ❌ No gain

13/01/2022

HANGING LEG RAISE 🐒

This is an amazing exercise for your core IF done correctly.

To get the most out of the exercise follow these points 👉🏽

As you can see here:

1️⃣ I am trying to minimise swinging

2️⃣ I am bracing my core BEFORE I crunch my knees up

3️⃣ All the while I am using my mind-muscle connection to think about my core, pulling my tummy button into my lower spine

💡Did you know, studies have shown using the mind-muscle connection can increase muscle activation by up to 25% 🤯

Give it a go and let me know how you get on!

10/01/2022

TIP 🤯: When doing single leg hip thrusts, using a kettlebell instead of a dumbbell will feel much more comfortable on your hips because:

1️⃣ you can easily hold the handle so it stays in place

AND

2️⃣ it won't impact your range as movement as much because it's not such an awkward shape, so it won't so you from keeping perfect form

MEANING

3️⃣ you'll be able to increase your weight much easier when necessary

Give it a try ladies 💪🏽

03/01/2022

'Tis the season for goal setting. So here's your reminder that anything is possible.

Write it down, make a plan, and break it down into smaller bite sized chunks, the GO GET IT!

Aim higher than ever before. Don't let another year pass without any progress, whether that's in business, fitness or personal life.

Quote from Money Heist - heard it and LOVED IT! ❤

As always DM me if you need help with any fitness related goals 💪🏽

01/01/2022

Excited for the new year with you ♥

Happy New Year everyone, wishing you all the success in 2022.

26/09/2021

This last week or so watching people in the gym whilst I've been training has triggered me to write this post.

Here are some of the things that are so important when weight training. N.B this list is not exhaustive:

1) pay attention during your session. Don't just go through the motions and get it done. Think about your technique, what muscles you're working and mind muscle connection

2) analyse every exercise and ask yourself if you can be progressively overloading more, i.e. adding more reps or more weight BUT remember technique over everything. If it feels easy (6/10 or lower) you need to be progressing in some way to get it to about 8-9/10

3) record your progress every session and every exercise, the reps and weights that you're doing so you can monitor and progress

4) changing up your program all the time is a great way to see no improvement and lose motivation very quickly

5) if you're new to lifting always lift under control i.e. in a squat 3 secs down, 3 secs up

6) if you're learning a new technique or exercise lower reps with perfect form i.e. 5 reps will always be better than higher reps and practicing incorrect movement patterns

7) absolutely 🙅🏼‍♀️ ego lifting FORM OVER EVERYTHING. No one will judge you for dropping the weight and spending time perfecting technique. Everyone will judge you for lifting a ridiculously heavy weight badly or for doing quarter reps cos it's too heavy!

8) if you're not sure on the technique a good place to start is just making sure your body is square/ even from right side to left side i.e. are your shoulders stacked squarely over your hips, which are over your knees, which are over your feet

9) engaging your core is important in ALL exercises, regardless of being seated or standing. By doing this you'll also see better results in your mid section (providing you're also working on nutrition too!)

10) if you're struggling or don't know what you're doing, get a coach. It is a much quicker process to get a coach at the start of your lifting journey and learn the correct movement patterns than it is to unlearn bad habits or movement patterns

Click the link in my bio if you're ready to start right 🏋🏼

22/09/2021

Contrary to popular belief it’s OK to feel hungry when you’re in a deficit/ dieting phase.

Yes, there are lots of things we can and should do to make this feeling more manageable so that we can stick to our deficit and sustain it for long enough to get the desired result, but at times, we just have to ACCEPT that it is likely we will feel hungry.

Often we get too side tracked on trying to avoid feeling hungry, that we forget the fact that if you have been over consuming calories for a significant amount of time which has led to weight gain, then ultimately we need to eat less (and do more) than we were doing before to achieve the weight (or fat) loss.

And in doing so, the likelihood of you feeling hungry is high.

I’m a coach, not a magician, so at some point you’re going to have to just be strong and ignore those hunger cravings, because give it 30 mins and get distracted with something else and I promise you they will have disappeared and you’ll have forgotten all about it.

And if you stick with it, in time you will become more and more used to eating less, and as you do, these feelings of hunger will become less and less.

In the meantime:

🌿 Eating slower

🌿 Drinking a glass of water before your meal

🌿 Taking part of your meal off your plate before you start eating

🌿 Chewing your food a certain amount of times

🌿 Not having distractions like TV or phone when eating

Are just some of the things that you can do now to help you stop over eating.

And REMEMBER!

Just because we have a plate full of food in front of us, doesn’t mean we have to finish it!

You can save some of it for another meal or a snack in the next few days, or give it to a partner.

And if you think it’s wasteful, I want you to ask yourself, by you not eating that food, are you actually giving it to people less fortunate than you?

Probably not!

You’d be better off donating to charity instead. 🤷🏼‍♀️

22/09/2021

Contrary to popular belief it’s OK to feel hungry when you’re in a deficit/ dieting phase.

Yes, there are lots of things we can and should do to make this feeling more manageable so that we can stick to our deficit and sustain it for long enough to get the desired result, but at times, we just have to ACCEPT that it is likely we will feel hungry.

Often we get too side tracked on trying to avoid feeling hungry, that we forget the fact that if you have been over consuming calories for a significant amount of time which has led to weight gain, then ultimately we need to eat less (and do more) than we were doing before to achieve the weight (or fat) loss.

And in doing so, the likelihood of you feeling hungry is high.

I’m a coach, not a magician, so at some point you’re going to have to just be strong and ignore those hunger cravings, because give it 30 mins and get distracted with something else and I promise you they will have disappeared and you’ll have forgotten all about it.

And if you stick with it, in time you will become more and more used to eating less, and as you do, these feelings of hunger will become less and less.

In the meantime:

🌿 Eating slower

🌿 Drinking a glass of water before your meal

🌿 Taking part of your meal off your plate before you start eating

🌿 Chewing your food a certain amount of times

🌿 Not having distractions like TV or phone when eating

Are just some of the things that you can do now to help you stop over eating.

And REMEMBER!

Just because we have a plate full of food in front of us, doesn’t mean we have to finish it!

You can save some of it for another meal or a snack in the next few days, or give it to a partner.

And if you think it’s wasteful, I want you to ask yourself, by you not eating that food, are you actually giving it to people less fortunate than you?

Probably not!

You’d be better off donating to charity instead. 🤷🏼‍♀️

21/09/2021

Mums, this one's for you...

Kids are impressionable, they're watching, absorbing and learning from you every single day.

Even when you don't realise it they are subconsciously developing their own lifestyle based on yours.

You are shaping their world, their opinions and their habits.

Telling kids what to do is not enough, you need to show them your habits every step of the way.

This is not to say you have to be perfect but instead, if you have a poor relationship with food, exercise and your health, they will likely develop this too.

If you have kids and this is you, you are no longer just harming yourself but you are also harming your kids too.

The UK has one of the highest rates of childhood obesity in Europe. And that comes from a lack of education both on the parents part and the childs.

So please, if you are struggling to manage your weight or have a poor relationship with food, don't think you can hide this from your kids, go and get help from a coach you trust and educate yourself so you can pass it on to your kids and give them a fighting chance of living a healthy life.

If not for your sake, then for your children.

Don't let your kid be another statistic.

Fill in the form in my bio if you're serious about getting started.

alexandrapeill_pt

30/05/2022

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