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Alice - Women’s Online Transformation Coach

@aliceejane

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Get lean. Build muscle. Become strong💪
15yrs Coaching Experience | 1-1 Online Coaching⬇️
@transformed_women_coaching
@beyond_the_cravings

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Hey, I’m Alice 👋 If you’ve been here for a while, you’ve seen my journey evolve — and I’d love to know, when and why did you start following me? Drop a comment below and share! 🤗⬇️

When I first started coaching and sharing my journey, my focus was on performance and aesthetics — chasing strength goals, tracking macros and calories, and hitting physical milestones. And for the most part, I’m still passionate about this!

But over time, through experience, growth, and a whole lot of learning, my approach as a health coach has evolved.

Transformation goes so much deeper than just workouts and calorie targets.

It’s about how you feel. It’s about fuelling your body with real food, building strength that lasts, creating sustainable habits, and having the knowledge to make empowered decisions about your health — especially in today’s world.

And here’s something I’m incredibly passionate about: reminding women — whether you’ve hit 30, passed it, or you’re approaching it — that this isn’t the point where things start to go downhill.

We can get stronger. We can feel better. We can age better. And it’s never too late to start.

In 2025, I’m so excited to continue helping women transform their bodies — but with a balanced, holistic approach that supports your health, mindset, and relationship with food.

Let’s build strong bodies, nourish deeply, and create a version of you that feels unstoppable. 💛✨

✨ Are you ready to step into your strongest, healthiest self in 2025? Click the 🔗 in bio to start your Transformation with @transformed_women_coaching 🦋

#strongereveryyear #holistichealth #womenstransformation #balancedhealth #2025goals #realfoodapproach #strengthforwomen by @aliceejane

Good luck to all the WBFF competitors who are competing for their Pro cards tomorrow! 🎉🥳

The lead up to a show that you’ve worked SO HARD to get to, is the best feeling!!🙌

Remember to soak up every moment of it, and walk out there being damn proud of the hard work, and the challenges you’ve worked through to get to this point!👆

You’ve done the hard work, now it’s time to shine ✨

#wbff #wbffpro#
@wbffentertainment
@paul_dillett
@allisondillett
@pauline_wbffaust
@ari_empire
@wbff_aust by @aliceejane

The rig on this fit mumma Jess 🔥🔥 Amazing to see what small changes over time amount up to! 👏 so proud of her progress!

If you think this transformation is impressive though, you should see what this woman does in the gym 😎

I secretly try to break her in her programming 👀 😂 but she always rises to the challenge and comes back wanting even more 🥵 FIT is an understatement 🔥🔥🔥

Go Jess!! 👑 by @aliceejane

How I got Rhabdo from training (Part 2✌️)

#rhabdomyolysis #rhabdo #rhabdorecovery by @aliceejane

How I got Rhabdo from a training session (Part 1) ❤️‍🩹 it was a long video so I split it into 2!

4 nights in hospital, and nearly 5 days straight, hooked to an IV…definitely not something I plan to repeat 🫣

#rhabdomyolysis #rhabdo by @aliceejane

Definitely not the glamorous day in a life I had planned to film 💩🥴 but here we are…

Elite Week has officially kicked off!
💥 Up to 60% off online and in-store!
💥 Plus an extra 10% off with your discount code ALICEJANE (ONLINE ONLY) Throughout 22nd-25th Oct

Questions about supplements? Let me know below ⬇️

#elitesupps #supplements #legday by @aliceejane

Not feeling confident enough to move up to the next dumbbell weight just yet?

Keep building up your reps!⬆️

Progressive overload doesn’t always mean increasing the weight. Increasing your reps is another way to continue progressing in the gym 📈

The idea that you need to stay strictly between 8-12 reps to build muscle is outdated.

Research shows you can achieve hypertrophy across a much wider rep range (roughly 5–30 reps), provided you’re training sufficiently close to muscular failure.

So if you’re comfortably hitting 8-10 reps with your current dumbbells, try working upwards towards 12-20 reps.

Now, that doesn’t mean we should be training everything for crazy high rep ranges… There is a balance between creating enough stimulus for muscle growth and managing the fatigue that comes with your training.

That’s why moderate rep ranges are often a practical sweet spot…

But remember this next time you’re stuck at a weight plateau with a certain exercise 🤝

Adding weight every week isn’t the only way to get stronger and build muscle. 💪🏼

DM me “coaching” If you’re ready to level up 🚀

#womensonlinecoach #onlinecoach #transformedwomencoaching #nutritioncoach by @aliceejane

There’s a big difference between wanting to lose a few kilos… and wanting to genuinely transform your physique!

And after 15 years coaching women in the gym, I can tell you that simply losing a few kilos is only scratching the surface of what you can achieve…

Building a strong, lean, athletic physique isn’t just about eating less and watching the scales drop

It’s about learning how to TRAIN properly. Learning how to FUEL your body. Building muscle, getting stronger, pushing your limits and creating consistency over time.

It’s about becoming fitter, stronger and more capable….not just lighter!!

THIS is the kind of coaching that genuinely excites me🤝

Working with women who want to take it to the next level 🚀 who want to learn to lift better, become strong, become fit, and actually see what they’re capable of, is what I love doing 💪

So if your goal is simply to lose a couple of kilos, that’s totally fine…

But if you want to decrease body fat, BUILD muscle, develop shape, increase your strength, improve your fitness and take your physique and performance to a whole new level…

THAT’S the kind of coaching we’re about at @transformed_women_coaching 🔥 🤝

You don’t need to be there yet… you just need to be ready to work towards it.

DM “Coaching” If you’re ready to level up 🦋

#womensonlinecoaching #womensstrengthtraining #womensonlinecoach by @aliceejane

True is finally available in Elite Supps Stores 🎉

So excited to give this stack a go!

Head in to your Elite Stores to try @trueprotein

@elitesuppsaustralia
Code:AliceJane

#trueprotein #elitesupps by @aliceejane

My clients might only see the body at first… but I see the entire trajectory…

They come to me wanting to lose body fat, build muscle, feel confident in a bikini or finally create a body they’re proud of

And yes, we do that.

But somewhere along the way, it becomes about so much more than the body 🩷

Their standards change.
Their confidence changes.
Their goals get bigger.
Their circle can change.
The way they spend their time changes.
The things they’re willing to tolerate change.
Their focus shifts from simply looking better to actually becoming someone they’re proud of.

They start backing themselves more.
Taking up more space.
Setting boundaries.
Wanting more for their life.

Because when you prove to yourself that you can follow through on something that once felt impossible, that confidence doesn’t stay inside the gym.

It spills into everything.

They might start because they want to change their body.

But I get to watch them change their entire trajectory. ANDDD that’s a pretty cool job 🤍

#gymmotivation #fitnessmotivation by @aliceejane

A lot of girls are doing plenty of glute exercises…that’s not the part holding them back.

It’s whether those exercises are actually being trained with enough intent, consistency and effort to produce an adaptation.

Because you can have the most “optimal” glute program on paper, but if you’re changing exercises every few weeks, not tracking anything, cutting sets short when they get uncomfortable or simply repeating the same performance month after month… the exercise selection isn’t going to save you.

And this is also why I’m not a huge fan of judging a workout by how much you felt the burn or how sore you were the next day.

Neither tells me whether you’re actually progressing.
Muscle growth is a LONG game.

The women who build noticeably different physiques aren’t necessarily finding better exercises every month.

They’re getting really fkn good at training the basics, progressively asking more of themselves and doing it consistently enough to actually see what their body can build. 🔑

Less chasing the perfect workout & fancy exercises
More getting bloody good at training. 💪

DM me “coaching” If you are ready to get results 🚀

#glutegains #musclegrowth #gluteworkout #glutegrowth by @aliceejane

Girls, if you’ve finally unlocked your first 1-3 bodyweight pull-ups, stop treating every session like a max-rep test. 👀

Taking every set to absolute failure often means your technique starts to break down, fatigue builds quickly, and the quality of your remaining sets suffers.

The goal isn’t to see how many reps you can squeeze out today. It’s to build the strength to perform MORE quality reps over time. 🚀

Instead, be strategic with your programming. Accumulate clean bodyweight reps across multiple sets, leaving 1-2 reps in reserve, then use assisted pull-ups to build additional volume without compromising your technique.

Progressively increase your total quality reps, reduce assistance as you get stronger, and watch those 1-3 reps turn into 6, 8 and eventually 10. 💪

Stop testing your strength every session. Start TRAINING it.

I’ve taking so many girls from 0-10 body weight pull-ups, so if you are ready to level up, and get fitter, stronger and more defined - DM me “Coaching” and I’ll teach out how I do it in the Transform Project 🦋

#pullup #pullups #pullupchallenge #trainingtips #womensonlinecoach by @aliceejane