Alyssa Rose Health & Fitness

04/07/2024

05/06/2020

The picture on the left popped up in my FB memories today from 8 years ago. Making me 15 years old. You can only imagine that with a physique like that at 15, I lacked so much mental strength as well. This was towards the beginning of a 30lb weight gain due to hormonal birth control and being totally clueless about my health.
It wasn’t until I was around 17 years old that I started feeling very insecure and came to the realization that birth control was not okay. I think I was always meant to be a holistic individual. I stopped getting those birth control shots and started switching my diet around. I went from 150lbs to 130lbs with cans of healthy choice soup and jumping jacks and sit ups in my bedroom lol..
There’s been so many ups and downs between 17 and 23 years old trying to figure out my health and wellbeing.. what diet and exercise are sustainable and can be a lifestyle instead of just the next “quick fix”.. and I am the happiest and strongest I have ever been - mentally and physically. I have so much room to progress, grow, evolve and I am so thankful I’ve found myself along this journey!
Hence why I can turn this passion into a career.
I want to help guide women of all ages into finding the happiness, confidence, and empowerment that I have found through some dietary changes, an active lifestyle and truly caring for my body inside and out!! I want to build a community of women all thriving and reaching for their best selves togetHER!!!
It’s time for you to gain your life back or experience a life with the most optimal health and energy that you may not have felt before!! I am here to help you and support you along your journey. I truly wish I would’ve had someone like myself guiding me through this journey in my beginning years!!
Click the link below to become a coach like me and begin helping others find themselves or join my accountability challenge group to become apart of a community of women all supporting one another through life, health, fitness, and overall wellbeing 🙏🏼✨☺️

https://linktr.ee/arose.fit

02/06/2020

Been a little MIA this past week - wasn’t feeling my best - so I focused on plenty of rest and nourished my body with nutrient dense foods. It worked because I am back to feeling my best - even after a few cocktails and pizza last night 😋

Every winter in the past, I’ve gone on some fad diet and worked my ass off to lose undesired weight. Only for summer to come around and gain all the weight back plus some from drinking too much alcohol and eating too many cheeseburgers and French fries and completely give up on my nutrition and fitness because it was too unsustainable. By September, I’d hate myself again - the way I feel, the way I look - and I’d look for the next quick fix. It was a vicious cycle that went on for too many years in a row.

This past winter - I found sustainability. I didn’t deprive myself. I fueled my body properly and I slowly and sustainably got rid of some of the undesired weight and built a lot of strength - physically and mentally!! I’ve gained confidence and empowerment. I’m still working towards my fitness and nutrition goals daily but I am done with the restrictions. I’m not going to lose myself and my routine that makes me feel my best. I’m also not going to miss out on making memories with my loved ones because I’m obsessing over what I’m eating and always trying to lose weight. I’m ending the yo-yo dieting cycle, Living My Best Life, and loving myself every step of the way!! 🙏🏼💖

If you’re sick and tired of being sick and tired and want to end your vicious cycle - I can help you!! Please don’t hesitate to reach out - I wish I would’ve had some guidance at the beginning of my journey and could’ve skipped so many years of trial and error!! I am passionate about living a healthy, sustainable, strong lifestyle and I’d love to help you find that passion as well so you can feel and look your best. 😘 Click the link below - fill out the form to Join My Accountability Challenge Group - to inquire in my online health and fitness coaching!!

https://linktr.ee/arose.fit

PS - my first time out since quarantine and of course I chose the beautiful patio that I get the pleasure of working every weekend!! Can’t stay away from you - Billy G’s 😍

26/05/2020

Full body Yoga Stretch!
This is my go-to full body yoga flow, a sequence that I created for myself shortly after becoming a Certified Hatha Yoga Teacher! This flow takes me about 20-25 mins and is one that I do daily, before workouts. It is the perfect sequence to stretch out the entire body and all those tight areas. I like to focus on hip openers, thoracic spinal twists, shoulders, quads and hamstrings, neck, in between shoulder blades and much more. There are many cues that I would instruct during this flow of how to activate your core to protect your spine from too much flexion or arching. I hope to begin teaching yoga classes sometime soon once the world is back to normal. In the meantime, I hope my daily flows can provide you with some inspiration to take time out of our crazy busy lifestyles to focus on deep breathing and stretching the areas where you feel tight. Namaste. 🙏🏼✨🧘🏼🕉

21/05/2020

I had a very busy and labor intensive day today. Beginning with a chiropractic appointment and grocery shopping for our camping trip this weekend followed by cleaning out my car and lots of yard work. By 5 o’clock, I was literally beat and my entire body ached. I was very tight, stiff and inflamed. There was no way I’m getting a workout in today, let alone doing another single task for the rest of the evening.

So I hopped on my yoga mat - stretched, breathed, and foam rolled that s**t out. Afterwards, I felt brand new! My body was free from the pain and I actually revived myself of the energy I needed to finish the rest of my day with house cleaning, camping prep, feeding my 6 fur babies and cooking dinner for my sweet man and I. I am rediscovering my love for yoga and sticking to a consistent daily practice with a little bit of inversion fun. It’s been years since I practiced a forearm pose and I’m so rusty but I cannot wait to begin progressing again.

Yoga, the act of moving with your breath, breathing deeply and entirely - is so beneficial for your muscles, joints, organs, respiratory system, metabolism, energy levels and so much more!
I just love when someone says “yoga just isn’t for me”....oh, so living a lifetime in a tight, tense body and deprivation of oxygen to your cells is?! Okay.. to each their own! All I can do is lead by example, y’all 😜🙏🏼🧘🏼🕉

17/05/2020

Happy Sunday, everyone! I hope you all enjoyed your weekend. It was a very gloomy, relaxing weekend here in STL MO 🌦

Very sore and right from yesterday’s exercises so I treated myself to a restorative, relaxing and very rejuvenating yoga flow today.
I highly recommend everyone to take some time out of their day, a few times a week to stretch out the areas where you feel tight. It is so beneficial to stretch out your sore muscles - relieves tension and tightness, breaks down the build up of toxins, and will greatly improve your range of motion in exercises!
I incorporate yoga into my daily exercise routine by warming up with a 20 minute full body stretch each day before my workouts!
Sunday yoga is a great way to set my intentions and create awareness of the things I would like to accomplish in the upcoming week. Also, it is so beneficial to take some time from our busy, stressful lifestyles to focus on our breath and clear our train of thoughts.
I love coming up with my own sequences but also very much enjoy following along a video from another yoga teacher! This flow was just what I needed today and hit all the right spots - physically, mentally, emotionally and spiritually 🙏🏼✨

14/05/2020

My favorite pose from today’s lower body yoga flow with Caley Alyssa. This girl brought the heat and my quads were on fire. Only 26 minutes and I was dripping sweat.
As a coach, I have the access to over 70 different workout programs and I cannot believe it has taken me this long to check out the yoga program. Today I did a 30 minute core and 26 minute lower body flow and it was TOUGH!!
At the beginning of my health and fitness journey so many years ago, yoga workouts were all that I did. Since getting into weight lifting and strength training, I’ve neglected my yoga practice and forgot just how challenging and strengthening these flows can be!
I am so excited to start incorporating these flows into my fitness routine once again!
Do you want access to 70+ different workout programs that can be done at home or at the gym?? Along with nutrition guides, meal plans and hundreds of recipes so you can create a healthier and more active lifestyle??
Click the link below and Join my Accountability Challenge Group and I’d absolutely love to help you be on your way to feeling and looking your best in no time!!

https://linktr.ee/arose.fit

13/05/2020

Hey ladies!! 🙋🏼‍♀️ This one is for you 👇🏼
Are you tired of constantly feeling tired? Are you wondering why you’re feeling fatigued everyday and can’t seem to have the energy to get through your days no matter what little changes you’re trying to make? Have you already tried making small changes to better your health and wellness but find yourself quickly going back into your old ways because that diet or dreadful cardio sessions are just unsustainable?
There are many factors that can be weighing you down here but most likely your diet is not filled with nutrient dense foods and you’re not active enough!!
I have the guidance that you need to get on track with feeling your best, looking your best, having the most optimal energy and health everyday and creating a healthier and more active LIFESTYLE!
Ditch the fad diets that call for way too much restriction and pick up the 80/20 rule. 80% whole nutrient dense foods and 20% fun foods! Enjoy your favorite treats, in moderation, and still achieve amazing results without all the restrictions!! Enjoy alcohol, enjoy meals out with friends and family, enjoy dessert, have a good time and still achieve your nutrition and fitness goals.
I have a summer sale for an amazing package designed to help you create healthier eating habits and become more fit so you have that energy to enjoy all the beautiful things in life.. $20 off for 1 year INSTANT access to over 70 different workout programs (that can all be done AT HOME) nutrition guides, meal plans and hundreds of recipes! Nutrition and fitness go hand in hand. You cannot out train a bad diet and if you eat like junk, you feel like junk!!
You can spend $100 on a ton of yearly memberships but which ones are actually going to improve your health and wellbeing and have you actually enjoying your life because you physically and mentally feel better, more energized, more aware?! THIS ONE WILL!!!
Click the link below and fill out the form to Join my Accountability Challenge Group and I will reach out to you with more details to join me and my girls on the journey to feeling your best 🙌🏼

https://linktr.ee/arose.fit

10/05/2020

Just over here building a life that I don’t need a vacation from! My first 30 days as an online health and fitness coach - I crushed not 1 or 2, but THREE huge goals that I had set for myself!! 🌟
In a previous post, I mentioned after a couple weeks of being laid off from my full time job due to quarantine, I started feeling very down about myself regarding my career path. But through those weeks, my health and fitness routine had improved and physically I was feeling my absolute best. The idea of becoming a coach popped into my head and I became so excited, it sparked a fire inside of me and I felt like this was my calling. And I was right. I jumped in head first and coaching has already changed my world!
The first day I enrolled as a coach, my first client reached out to me looking for advice about her lack of being able to sleep throughout the night and waking up with aches and pain. I shared my knowledge with her about inflammatory foods that could be causing inflammation and disrupting her sleep. As a coach, I also had the tools to set her up with a fitness and nutrition package to help her create a healthier and more active lifestyle and rid herself of the pain she was in! After a week of dietary changes, she was sleeping throughout the night and committed to a 100 day workout program right off the bat. 20 days in, she is crushing it and seeing such an amazing transformation because she has made the commitment to herself and her health and wellbeing. I am so inspired by her and all of the other women who have joined me to take control of their nutrition and fitness!! YOU are the ONLY ONE in control of your health!
Coaching has helped me hold myself accountable to my nutrition and fitness as well. How can I expect anyone to trust me to help them reach their goals if I am not showing up for myself every damn day? I do show up for myself and for these women every single day which makes me a great accountability and support partner. We are along this journey together!
You don’t have to be in the best shape to show others the way! Look at me, I’m not the most ripped - but I am passionate about health and fitness!
Do you have this passion as well? Let’s talk!!

Fill out my form below if you’re ready to take action for your health and fitness!!

OR

Fill out the form below if you’re passionate about your journey and want to help others by becoming an online health and fitness coach!
I’ll be in touch with you right away with more information 💪🏼😄❤️

https://linktr.ee/arose.fit

05/05/2020

September 2019 —> April 2020
I’ve always defined my self worth by the amount of fat on my body. I am embarrassed by the girl on the left for allowing herself to get to that point, once again. The girl on the left is the result of a binging episode after months of a restrictive keto diet and eating only 1,200 calories a day. Dreadful cardio sessions when I barely had any energy to get through the day. I remember the feeling of my legs being so tired to go up the stairs at work or walk a trail with my man and our dogs. So that resulted in months of binging, no exercise, feeling sluggish still but only from excessive eating and a bad diet.. I’ve neglected my body time and time again.
But I always come back to find another health and fitness routine. Only this time, I have found sustainability!! I have found a way to eat all the foods I enjoy with an 80% whole nutrient dense diet and 20% fun foods 😋 I have found exercises that I enjoy doing that keep me motivated and excited to workout! I have found strength, confidence, happiness, empowerment!
The girl on the right still has fat but is now fueled by a stronger mentality and full of LIFE ✨ waking up everyday, ready to conquer whatever comes my way! Full of natural energy and excited to be active every single day.
Guess what?! - IVE NEVER BEEN TO THE GYM! I’ve done all this transforming at home with nothing more than 20lb dumbbells. I started with body weight, then 5lb DBs, then 12lb, then 15lb, and have been pushing myself ever since. It is possible to make transformations at home - you just have to commit to pushing yourself and stop eating all that junk 🙅🏼‍♀️

Click the link below and Join my Accountability Challenge group if you’re ready to achieve results like this right from home!

Don’t forget to take those progress pictures.. it’s rough when you’re uncomfortable with your looks, but you will thank yourself 6 months from now 😁

https://linktr.ee/arose.fit