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ALANI | FITNESS & NUTRITION COACH

@alanixfit

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helping women build their dream bodies!
🧚✨ healthy habits > quick fixes
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Most women who come to me have been trying for a long time. They’ve done the diets, they’re doing cardio most days, and they still don’t know what to eat. Good all week, then the weekend undoes it.

Here’s the whole process, start to finish. It begins with a free nutrition review where I ask you to change nothing, because a plan that only works when everything goes right is not a real plan.

Comment START and let’s talk about what this would actually look like for you.

- Coach Alani 🩵 by @alanixfit

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2 months ago

2022 → 2025 ⭐️ always remember where you started!!

wanted to do a little recap of my bikini bodybuilding journey :,) it’s been a wild ride, starting with my first competition in 2022. i hopped into contest prep my freshman year of college (& had NO idea what i was getting into)

i actually thought i would never compete again after my first show because i WAY underestimated how hard contest prep diet & training was. but i was HOOKED after that first show day rush of being on stage, competed for a second time that year, then went back to college and competing wasn’t a priority.

i kept prioritizing protein, training in the gym, and started working as a personal trainer at a local gym! there i got the itch again and @adamreich took me under his wing in late 2022, and we started my second prep (which i took MUCH more seriously).

made a huge transformation from my 2022 stage physique to my 2023 stage physique!! then really wanted to be intentional about my growing season and put on some more muscle from 2023 to 2024 :)

as you guys saw, this 2025 season was one for the books. started prep for this season early in the year, and had a rocky time leading into my first show. had redemption (came in leaner with more muscle) at my second show, won my open class, went to nationals and placed 3rd in my class (one placing short of a pro card!)

what a WILD RIDE!! truly all the fun isn’t in the end goal, or the placing, or the trophy, pro card, etc. it’s living every day to your fullest, showing up for yourself consistently to grow on & off the stage :) i love this sport so so much, and can’t wait to show up even better!! 🥂

#fitnessjourney #bikinicompetitor #gymmotivation #fatloss #strongnotskinny by @alanixfit

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a year ago

if your body isn’t changing, it’s usually not that you’re not in the gym enough. it’s that every day is a random workout ⭐️

(if you want the training AND the eating built around your schedule and your goals, that’s what i do with my clients. link in bio!)

here’s the free version though. every day of your week should have ONE job, and it matters way less which exercises you pick inside it!!

DAY 1, QUAD FOCUS. quads and glutes. squats, leg press, hack squats, lunges, leg extensions. heavy quad work first, glutes at the end

DAY 2, PRESS & ARMS. shoulders and triceps. overhead press, lateral raises, rear delt flys, pushdowns. side delts are what give you that rounded shoulder line

DAY 3, PULL. back and biceps. lat pulldowns, rows, pullovers, curls. this is where the taper comes from and almost nobody trains it enough

DAY 4, REST. actually rest. the muscle gets built here, not in the gym

DAY 5, POSTERIOR CHAIN. glutes and hamstrings. RDLs, hip thrusts, hamstring curls, back extensions. the day that changes the shape of your legs from the back

DAY 6, UPPER BODY TOUCH UP. a push, a pull, a shoulder movement, arms. a lighter pass over everything to catch whatever needs more volume for the week

DAY 7, REST. same as day 4

give every day a job and your week builds something instead of just tiring you out

this one’s built for five training days, so if you only have three or four, combine them. the two leg days together and the upper days down to two :)

and if you’re already training like this and still not seeing it, that’s a nutrition thing, not a training thing. you can train perfectly and still not be eating for your goals!!

- coach alani :)

#workoutsplit #gluteworkout #musclebuildingworkout #gymgirlsofinstagram #upperbodyworkout by @alanixfit

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7 hours ago

the gap between who you are and who you want to be is just a list of things you haven’t tried yet because you didn’t feel qualified.

bite it. ⭐️

#mindset #womenwholift #buildyourdreambody #discipline by @alanixfit

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a day ago

you’ve tried everything, and i’d bet most of it was TOO strict to *survive* a normal week ⭐️

that’s the part nobody names. a week you can only hold by white knuckling it has to end somewhere, and it usually ends on friday night…

so you go from perfect to off, and then you decide the fix is being more perfect on monday. and every week the swing gets a little wider while the number on the scale sits exactly where it was

none of that is a discipline problem. it’s a plan that needed you to be flawless, and there’s no version of your life where that holds

what actually works is boring. the same reasonable day most days, including the ones with something fun in them

if the part you’re stuck on is knowing what to actually put on the plate, i made a free guide for exactly that. i wrote it for my clients who kept telling me they had no idea what to make, and the ones actually using it stop overthinking it so much faster. comment GUIDE & i’ll send it to you 🫶

- coach alani :)

#fatlossforwomen #sustainablefatloss #macrocounting #nutritioncoach #highproteinmeals by @alanixfit

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3 days ago

a full fridge and still nothing to make. i know that feeling SO well 😹

it’s such a specific kind of frustrating, because you did the responsible thing. you went, you spent the money, you bought good food. and then wednesday at 6pm you’re standing there with the door open figuring it out from scratch anyway

what changed it for me wasn’t buying different food. it was buying it in a way that already answers the question before i get home. a few proteins, a few carbs, produce, some fats, and dinner is mostly decided before i’ve even unpacked the bags

that’s the whole thing honestly. not more discipline at 6pm, just fewer decisions waiting for you there !

and if the part you keep getting stuck on is what actually belongs on the plate, i have a free guide for that. i put it together for clients who kept telling me they had no idea what to make, and the women who actually use it stop second guessing themselves so much faster. comment GUIDE & i’ll send it to you 🫶

- coach alani :)

#costcohaul #highproteingrocerylist #groceryhaul #mealprepforbeginners #nutritioncoach by @alanixfit

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4 days ago

“she probably just has good genetics” is the nicest way to tell yourself there’s no point trying...

and i get why it’s tempting, because if it’s genetics then the thing that isn’t working isn’t your fault. but it also means nothing you do matters, and i DON’T think you actually believe that (!!)

genetics decide where you store fat, what shape your muscle takes, how your legs are built. real things. they don’t decide whether you can change, and they definitely don’t decide what you do on a tuesday

here’s what i think is actually going on. you’re not missing discipline. you’ve been disciplined for years, in cycles, with so much effort behind it. what you’re missing is CERTAINTY. knowing what to eat for the goal you actually have, and having something you repeat instead of rebuilding it every monday

because the thing people call genetics is usually just someone doing a handful of unglamorous things for long enough that it started to show. protein at every meal. the same training, getting stronger. steps. staying with it through the weeks where the mirror says nothing

and the part nobody warns you about is how *boring* that stretch feels while you’re in it.

so what’s the one thing you’ve actually done every week for the last three months? that’s the real answer to this.

don’t let “genetics” hold you back from reaching your potential!! 🤸‍♀️

- coach alani ⭐️

#progressnotperfection #womenwholift #bodyrecomposition #gymgirl #strengthtrainingforwomen by @alanixfit

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5 days ago

always excited for my routine at home hahahah by @alanixfit

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6 days ago

florida girl discovers… seasons!?! 🍁🤸‍♀️⭐️ a very fall reunion!! filled with so many memories & great training sessions! love when i get to see my long distance best gym friends :,)

3.5 years later after meeting these girls for the first time after in an Ohio airport after flying halfway across the country to stay in an Airbnb to watch the Arnold with girls i had only talked to online and only shared an interest in bodybuilding with & here we are!!! sometimes fitness brings you the best <3

#fitnesslifestyle #workoutmotivation #gymfriends #bodybuilding #bikinicompetitor taken in Atlanta, Georgia by @alanixfit

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7 days ago

where did the time go?!!🥹🥹 having a group of girls friends to make progress in the gym (& bodybuilding!!) over the years is just so so so fulfilling and such a blessing!!! ⭐️🤍

#gymgirls #gymprogress #fitnesslifestyle #bikinibodybuilding #gympartner by @alanixfit

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8 days ago

who needs a workout for today?! building this lower body!!! save for when you need it! 🤸‍♀️⭐️🩵

THE GLUTE & HAMSTRING DAY:

→ hamstring warm up first (get blood flow going before you load up)

→ hip thrust 4 sets x 8-10 (heavy, this is my main lift to progress on, last 2 sets superset with abductor machine 15 reps)

→ RDLs 3 sets x 15 (three reps normal tempo + two slow to add overload without adding weight)

→ seated leg curl 3 sets x 12-15 (finish off the hamstrings)

→ glute kickbacks 3 sets x 12-15 each side (upper glute, connection > weight here)

& gym outfit is @tlfapparel discount code “TLF-ALANI” 💌

- coach alani :,)

#workoutroutine #legday #fitnessmotivation #womenwholift #bodyrecomp by @alanixfit

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10 days ago

fitness truths specifically for the girls who have tried everything and still feel stuck ⬇️ hope a few of these land!! 🫶🏼

1. the scale is one data point, not the whole story
 your weight can swing three or four pounds in a day from sodium, water, where you are in your cycle, and when you last ate. that’s why i look at a weekly average next to measurements and how clothes fit. the trend is the signal, the daily number is mostly noise.

2. eating “healthy” and eating for your goals are two different skills
 nuts, olive oil, nut butter and smoothies are all good food and also some of the most calorie dense things in your kitchen. knowing what’s on your plate and knowing how much of it is on there are separate things, and most women only ever learn the first one.

3. being smaller isn’t the same as being leaner
 if you lose weight without training to keep muscle, a chunk of what comes off is muscle. that’s why women hit their goal weight and still don’t see the shape they pictured.

4. a protein goal on its own isn’t enough
 protein matters a lot and it’s usually the first thing i look at, but it only does what you want it to if your overall intake is in the right place too.

5. thinking about food constantly usually means you need more of it
 food noise tends to climb when you’ve been under-eating, especially on protein and fiber. if you’re white knuckling by 4pm, look at what breakfast and lunch actually had in them before you look at your willpower.

6. if you’ve been dieting on and off for months, the answer probably isn’t another deficit
 giving yourself a stretch of eating properly is what gets your energy back, your lifts moving, and your hunger under control. then when you do go after fat loss, you’ve got something to work with and you actually see the change instead of grinding for months with nothing to show for it.

which one of these did you need to hear?? ⭐️

fitness truths for my girls who keep being told to just try harder. hope these take some of that off your shoulders!!

- coach alani :)

#bodyrecomposition #buildmuscle #fatloss #nutritiontips #fitnesstips by @alanixfit

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11 days ago