http://www.alphafemaletraining.com/, http://linktr.ee/kimberleytanis, https://alpha-female-training-online.teachable.com

Alpha Female Training, 23 Railway Ave, Winnipeg, MB (2025)

10/06/2024

How to Stay Motivated with the Winter Blues just around the corner...⠀🍁😪🥶
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One of the biggest struggles people have during their fitness journey is staying motivated. ⠀It can be even more difficult as the days start to get shorter, darker, and colder.

Many of us are affected by seasonal affective disorder and with travel to warmer climates being unavailable right now it's more important than ever to keep mentally healthy and strong by maintaining your physical fitness.
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We all go through phases where things feel harder than usual and we don't want to do anything and even getting out of bed some days can feel like a chore.⠀
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But it's completely normal.⠀
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If you've been struggling, then here are some ways you can regain motivation:⠀
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1️⃣ Deload Week - If you're doing any sort of heavy strength training, it would be a good idea to back off the intensity a bit and lift just a little lighter. ⠀
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This gives you a mental break while still maintaining your strength and changing up your program for a bit can keep it interesting.⠀
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2️⃣ Change Up Your Workouts - This would be a good time to also change up a few of your exercises or try some totally new activities. ⠀
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Whether it's yoga, plyometrics, pilates, boxing, ballroom dancing, or karate -trying a different style of training altogether can keep you more likely to keep going and not just sit on the couch eating Doritos and watching the leaves fall.
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This stimulates and challenges your muscles in a new way, and can make your regular workout routine easier when you go back to it because you added in something new.⠀
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3️⃣ Try Some New Foods - If you're getting bored of eating the same things, rotating your foods can be helpful.

With the new season upon us, there are tons of healthy fall items that are now available. ⠀
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Some of my favorites during the fall are pumpkin, butternut squashes, apples, and sweet potatoes.⠀🍎🍏🍎

4️⃣⠀Hire a coach to help keep you motivated and to have someone to be accountable to. You'll be so glad you made that decision 12 weeks from now and you'll be looking and feeling great to welcome in 2025😉
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How do you stay motivated towards your goals when the seasons start to change?🍁🍁🍁

09/17/2024

You’ve been brainwashed. 🧠
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In the year 2024 you would think that figuring out how to lose weight would be pretty simple, right?
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❌WRONG❌
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There is so much contradicting information out there about how to lose weight. It’s hard to know what to believe. I get it.
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“Carbs are bad for you”
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"Keto is the only way to go"
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"Vegan/vegetarian/carnivore/whole30/paleo/AIP..."
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“Don’t skip your cardio!”
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“Skinny teas and wraps are the fastest way to go!”
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“If you only eat hard-boiled eggs for 9 days you’ll lose 15 pounds!”🤦🏽‍♀️
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Yes, maybe you will drop some pounds from using these products or eating certain foods. But what happens when you go back to “normal” real world life? You gain everything back, and then some. 🤷🏽‍♀️
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The truth is, most diet crazes fads and products you see/hear about online or on TV only exist to take your money and keep you on the dieting rollercoaster. 🛑
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They don’t truly care about you, your health, or what will happen to you when you stop using their product or eating the damn boiled eggs.
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So how do you decide for yourself what’s legit and what’s bogus?
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✅Do your own research. Look for credible sources and fact check the information you’re seeing/reading in the media.
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✅Find a trusted source of information. Yes, social media influencers are the new thing, but that doesn’t mean everyone knows what they’re talking about. Find 1 or 2 social influencers or mentors that you TRUST and absorb all the knowledge you can from them.
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✅Form your own opinion. Don’t become so brainwashed by social media that you jump on every latest diet craze or workout trend. Form your own educated opinion about these topics and make choices that fit with your health goals.
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🛑STOP buying weight loss products. You don’t need to take special pills, drink skinny teas, or wear special wraps that make you sweat a bunch. You are wasting your money.
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💥Above all, remember that the biggest key to maintaining fat loss is finding something that works for you and your lifestyle. Find something that you enjoy and could maintain for the rest of your life. If you can't see yourself doing it 10 years from now it is not sustainable and you'll quit, rebound and then be starting over yet again.
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Learn. Educate yourself. Commit to being a better you.✅

08/27/2024

Life's not always sugar, spice, and everything nice.✨

Sometimes it can feel like you're a hamster in a wheel with no progress in sight. You lose drive and you stumble.

But that's OKAY. 💟

It's human to self-doubt. That negative inner voice happens to the best of us and instead of ignoring or pretending that it doesn't exist, have the courage to acknowledge it. ✅

Overcoming self-doubt is a battle that all of us fight every now and then. It takes time and dedication to rewire your brain and if you want to make this journey successful, here are a few things you should keep in mind. ⬇️

📢 Enjoy what you do and strive hard to reach your goals. However, the pursuit of perfection can put you in a constant state of fear and stop you from doing your best.

📢 Failure is uncomfortable but it builds resiliency. Fear of failure will stop you from taking risks and a leap of faith. Don't let it win.

📢 Rome was not built in a day. Take life one day at a time and don't let your goals overwhelm you. Focus on one task and give it your all before moving to the next one.

📢 Replicate positive behavior every day because consistency is key to success.

📢 Your journey is yours alone. By comparing yourself to other people, you're doing a disservice to your struggles. Your journey is unique. Your journey is valid.

📢 Remind yourself why you started. Revisiting your source of inspiration can reignite your motivation and help you get back on track.

Are you currently experiencing a slump in motivation? Comment below and let me help you out 💪

08/19/2024

Wouldn’t it be nice if anytime you wanted to make a change in your life, the universe just rolled out the red carpet and set up everything perfectly so that it was all just easy?😉

The kids behaved perfectly all day and could occupy themselves so you could do your thing.

Your work hours accommodated your achievement schedule.

You had the full support of everyone in your life.

You slept perfectly for 8.0 hours each night and woke up refreshed and energized every morning.

When we say “it’s just not the right time right now,” it means we’re just believing our own bs excuses and lies to let ourselves off the hook.

Because a more convenient time on the red carpet of life doesn’t and never will exist.

Hey...I wish that it did! (Hello, 2020, 2021 .....)

But it doesn’t.

So, the next time you find the 'timing' excuse for not pursuing something in your life, whether it’s your health and fitness, starting a business, or any other big adventure, remember this.

And if you are ready to get healthier, I’m here for ya. There’s never been a more important time in the history of ever to get strong.

06/27/2024

Gen X Friends
Drop your fave 80’s/90’s movies I’m making a playlist of must sees for my kids

05/31/2024

🛑 STOP BEING AFRAID OF FAILURE

So many of the women I speak with every single day are scared to even TRY to make positive changes in their health and fitness. They're scared that things won't work out so they don't even want to bother trying. I wish I could show them what their future selves are capable of!

Failure is a part of life and whether you like it or not, inevitable sometimes. If failure is something you truly want to avoid – You’ll LITERALLY have to stop living your life and stay small to be able to do that.🙅

There’s no set formula for winning at life. If there was, success would come easy to everyone. ⭐

The fear of failing is bad for your growth and unless you embrace it, there will be a debilitating sense of dread at every turn in your life, stopping you from being your best self and achieving great things.🚧

Be brave and let those inhibitions go so that you can truly go for it and get out of your own way! Too many people just give up way too easily. Don't be afraid of trying new or hard things!🏃‍♀️

Here’s how:

⛳ Think of failure as just a learning opportunity: Failure doesn’t define who you are as a person. (But how you deal with failures does.) Use setbacks in your life to understand the value of mistakes and then KEEP MOVING FORWARD!

This unhealthy relationship we have with failure feeds into the narrative that everything needs to be perfect and you know what they say about perfection: It’s an illusion. Total BS. No one is perfect and taking imperfect action is so much better than taking no action at all!

⛳ Adopt a healthy coping mechanism: Failure doesn’t mean that you’ll never succeed. Get rid of that mindset. Failure is basically a sign that you’re challenging yourself for the better. That you're growing. When something doesn't work out the way you'd hoped, accept it and don’t make excuses for it, instead look for ways to do it differently next time. Take your lesson learned and keep moving forward!

⛳ You’re not alone: Everyone fails from time to time. It doesn’t make us less of a person. Hell, the greatest people in history failed over and over and over, yet found success! The key is to look at failure as a stepping stone towards your goals and stop viewing it as the enemy. The key is saying to yourself - I DO NOT GIVE UP.

Are you ready to take on possible failure head-on and start leveling up your life? Let’s do this! 💫

05/16/2024

What book changed your life?

05/01/2024

Why would I need a coach?

Because coffee can't solve everything. ☕️

Seriously though -this is a subject I am REALLY passionate about.

As most of my followers know, I’m writing to you from the perspective of a weight loss, nutrition, and fitness coach.

I own my own facility/business coaching others.

And I have coaches.

You see, despite being a highly qualified coach myself across multiple areas, I hold a deep belief that everyone needs a coach in their life.

I have a business coach, and it’s been a powerful investment I’ve made in myself. I love the personal growth that comes from it. There is tremendous value in being coached by someone with more expertise than you in a certain area of life. When I trained for figure competitions, I also hired a coach. When I wanted to learn more about sports nutrition - I had a coach.

So what area of life should you look for a coach in?

Anywhere you are struggling, really. Struggling with weight loss? Hire a coach. Struggling to make major decisions in life? Hire a coach. Struggling to transition careers? Hire a coach. Looking to improve athletic performance? Hire a coach. Struggling to start a business? Hire a coach.

Think about it…there are not many people (if any) who reach high levels of success in life without a coach. It’s too hard to go it alone, to know what to do, to see things in life objectively.

The number one reason I hear from people for not hiring a coach is cost.

How many times have we tried to “do it on our own” and failed? Here’s the thing…we can’t really afford not to or we end up wasting a lot of time and effort. We all need and benefit from having accountability, support, guidance, advice, etc.

I’ve been there. I’ve fallen off the wagon. I’ve given up. I’ve stopped believing in myself.

The difference is that when you’ve got someone to bring you back to reality and to pick you back up, life just gets easier and less lonely. We all need an objective eye on our lives, someone who sees things entirely from an outside perspective.

So, if you have a goal that you want to achieve, stick to for the long run, and you believe investing in yourself is a top priority, hire a coach. Go on that journey. Change your life, in whatever aspect you seek to change. You’ll gain more than you ever expected.

I’m also curious, so tell me in the comments either how working with a coach has impacted your life and success or maybe why you’ve been hesitant to hire one in the past...

I hope you have a great week! Happy Hump Day !

04/27/2024

Life is busier than it’s ever been. We are more addicted to bad foods than ever before. We have an over-abundance of food for the first time in human history. It’s easier than it’s ever been to 'get by' in a sedentary lifestyle now that our outside movements have been so limited.😴

So much of the experience humans are having today actually makes something that should be simple hard.

A hundred years ago, healthy food was the only option there was AND you HAD to move your body a lot more to get through daily life.

Oh, how things have changed! Queue sitting on your ass staring at a device for most of the day. 🙃

So, I get that the concept of working out and eating healthy is a simple one, but I also get how hard it can be.

And that’s one reason that I absolutely love my community of clients.

They’re determined and we work through the hard stuff together.

That’s why they’re getting these kinds of results even during this crazy world situation:

-👉more energy and better sleep
-👉a reduction in belly fat and an increase in lean muscle
-👉less stress and greater confidence

If you want to see yourself get those kinds of results, simply reply to this post and let me know. We’ll schedule a time to talk - absolutely no pressure. 🌻 Happy Friday!

04/23/2024

What do you think the world needs most right now
(in one word)

04/01/2024

Name a book that everyone should read ⬇️

04/01/2024

The long road to self-love and self-acceptance...💫
I want to start off by saying, that learning to accept yourself is a journey with no finish line and even though I have put in a lot of work over the years to get to where I am today, I still have a long way to go.
Having said that, I know I'm in a much better position now than I was a few years ago. By the time I got free of an emotionally abusive relationship with a narcissist, I didn't even know who I was anymore - or if I even liked her...
Of course, things didn't just change overnight. Self-acceptance is most definitely a long journey and doing the inner work. But I have learned a few things along the way...
1️⃣ Don't believe everything you tell yourself. Be aware of the stories you say to you, and know they aren't always true. Sometimes we can be our own worst enemies and that inner mean girl can be a bitch.
2️⃣ Prioritize your needs. Know that your needs matter. Focus on yourself, and the person that you genuinely want to be, rather than the kind of person others think you should be. Don't break promises that you make to yourself.
3️⃣ Distance yourself from toxic people. Anyone who puts you down, breaks your self-esteem, and makes you feel like s**t doesn't deserve a place in your world. Period.
4️⃣ Respect yourself and know that you matter. Make a conscious choice each day to respect and honor yourself and your needs. Make a conscious decision to define who you are NOT anymore. And every day get up and go and be her.
“Because true belonging only happens when we present our authentic, imperfect selves to the world - our sense of belonging can never be greater than our level of self-acceptance.”
Tag someone below who needs to read this 🧡

Alpha Female Training

10/06/2024

09/17/2024

08/27/2024

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06/27/2024

05/31/2024

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