Alexandra Stone The Woman’s Body Coach

Serena Williams didn't owe us this information.

She could have posted workout videos and talked about "clean eating" like every other celebrity who's mysteriously dropped significant weight in recent months. Posted some shots from her home gym. Credited her trainer, her chef, whatever. Instead, she just said it.

Glp-1. Thirty-one pounds. Partnership with a telehealth company.

The reaction was predictable. Half the internet applauded her transparency, half worried she was glamourising prescription medication. Both responses miss the point.

Williams just acknowledged what Hollywood has been pretending doesn't exist. The widespread use of GLP-1 medications for weight loss among people who can afford them.

READ ‼️‼️‼️‼️ Link in comments below 👇🏼

We all know that moving your body is important. Exercise is good for your health, your mood, and your energy levels. But if you’re constantly working out and not seeing real changes, it’s time to ask: Are you training, or are you just exercising?

Most people think they’re training. They go to the gym, sweat through a workout, maybe even push themselves hard. But there’s a huge difference between training with purpose and just moving for the sake of it. And if you actually want results—fat loss, muscle growth, strength, endurance—you need to stop exercising and start training.

Read more 👇🏼

Training vs. Exercising: Why Your Workouts Might Be Holding You Back — The Woman's Body Coach Training vs. Exercising: The key difference that's holding you back from real results.

Is the ZOE Diet Really Worth It?

If you’ve spent any time online in the wellness space, you’ve probably heard about the ZOE diet. It’s all about personalized nutrition—figuring out how your body responds to food and tailoring your diet accordingly. Sounds great, right? But as with any big wellness trend, there’s a lot of debate about whether it actually delivers. So, let’s break down some of the biggest criticisms of ZOE and whether it’s worth the hype (or the hefty price tag).

How “Personalized” Is It, Really?

More in the comments below.👇🏼

New podcast! T and me talking about going Monk Mode. Getting sorted, getting focused, getting clear.

Good one to listen to if you have big goals you want to bring into fruition.
Links to listen in the comments. 🎧🎧🎧

2 years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by 20 years! Effectively making the heart look more like a 30-year-old's The power of exercise.... Astonishing, really The study is titled: "Reversing the Cardiac Effects of Sedentary Aging in Middle Age—A Randomized Controlled Trial", from Ben Levine's group The key finding: "2 years of exercise training performed for at least 30 minutes, 4 to 5 days per week, and including at least 1 high-intensity interval session per week results in a significant reduction in left ventricular chamber and myocardial stiffness." A few notes on the exercise regimen this 2-year intervention utilized: • The exercise intensity & frequency gradually increased • By the end of 6 months, participants were exercising 5-6 hours/week with a large portion of their training being in zone 3. They were also incorporating the Norwegian 4x4 VO2 max training protocol once per week (4 minutes at 85-95% max heart rate, 3 minutes at 60-70% max heart rate — similar to zone 1, repeat 4x). __ This clip comes from the latest episode of FoundMyFitness: The Longevity & Brain Benefits of Vigorous Exercise You can find the full episode on the FoundMyFitness YouTube channel, Apple Podcasts, and Spotify.

👁️ New Year Future Visioning ONLINE Workshop 👁️

Sunday 7th January 10am PST/ 6pm GMT

90mins/ 2 hours

🦢 Early bird £10!!! Up until midnight on 25th Dec when price increases to £25. Price in pounds but all currencies welcome.

Join Alex this year for a relaxing and yet transformative workshop where we unify the mind body and spirit to make alchemy of 2024.
Includes:

🙏🏼 Restorative yoga for all levels

👋🏼 EFT - the emotional freedom technique to tap in the winds of change

👁️ Future visioning - Journaling and visualization meditation to help you bring your dreams to life

Helping others bring their dreams into reality is my zone of genius! This workshop will be relaxing and clarifying.

Book via the link in comments. 🔗 please share ❤️

👁️ New Year Future Visioning ONLINE Workshop 👁️ Sunday 7th January 10am PST/ 6pm GMT 90mins/ 2 hours 🦢 Early bird £10!!! Up until midnight on 25th Dec when price increases to £25. Price in pounds but all currencies welcome. Join Alex this year for a relaxing and yet transformative workshop where we unify the mind body and spirit to make alchemy of 2024. Includes: 🙏🏼 Restorative yoga for all levels 👋🏼 EFT - the emotional freedom technique to tap in the winds of change 👁️ Future visioning - Journaling and visualization meditation to help you bring your dreams to life Helping others bring their dreams into reality is my zone of genius! This workshop will be relaxing and clarifying. Book via the bio link. 🔗 please share ❤️

Today at 7pm LDN time 11am PT

Jessica Puglie in the IG live studio teaching a 30 min express yoga class.

Jess is an exceptional teacher! Someone long looked up to. If you enjoy yoga you won’t want to miss the opportunity to practice with her.
❤️

See you on IG with your mat

I’ll tell you about a mistake I made when I was just starting out coaching women.

Yes, I’m big enough to admit it. I was doing free personal training at the time because I was new and needed to learn so it was fair territory to make mistakes.

Once I learned the science of fat loss and applied it successfully to myself, I thought ‘well that’s it! I have the answer and now I can help others, and it will be easy.

Oh the naivety !

What I didn’t consider were the years of yoga, meditation, mindset work, coaching, implementing behavioral change, thousands of hours training and learning with some of the best people in the world.

I could implement the science of fat loss easily because of all of this 👆🏼

I was stumped as to why it wasn’t working so well, and then I realized… though the right scientific approach is very important, to get some people results I would need to work on mental health, mindset and behavioral changes.

I would need to bring in all the tools I had learned over many years.

👉🏻Journaling
👉🏻Gratitude
👉🏻Self compassion
👉🏻Meditation
👉🏻Self inquiry
👉🏻Yoga / Yoga Nidra
👉🏻Breathwork
👉🏻Mindful eating
👉🏻Setting boundaries
👉🏻 Life coaching

For starters!

I combined science with a holistic approach and as I started to work with clients in this new way I got results, and the results were more than skin deep. The transformations were happening in every aspect of the women’s lives and they were flourishing in ways beyond anything I imagined, and the changes stuck.

What we do here is kinda special ❤️ and if I do say so myself 🎺🎺🎺 above and beyond any usual online personal training coaching program. There are great coaches out there but there really isn’t anyone else out there working in this way. I know, I’ve looked for myself.

I’ll be taking on again soon ~ DM to get on the waitlist
DM to get going now.
Photographer

https://www.instagram.com/p/CVzkzo-jp8-/?utm_medium=copy_link

Scroll across for 5 Evidence
Based Daytime Tips For a Better Night’s Sleep.

Read on for a better nighttime routine. Implementing these strategies as routine can really help you improve sleep.

😴 Sleep is important for every system of the body.

😵‍💫 For shifting body composition whether through fat loss or building muscle it is of prime importance!

💪🏻 In sleep our body does necessary repairs, this is where we build muscle!

🥱 In fat loss we tend to eat more if we don’t get enough sleep, we choose calorie dense foods and over consume.

Yet many of us don’t have a good bedtime routine, we are on our phones before bed, answering emails, watching stimulating shows ~ provoking the stress hormone which is not conducive to a good night’s 💤.

What you do in the daytime is just as important as winding down at night. The circadian rhythm is a 24 hour cycle. It’s something we often forget!

Then of course the night time routine. Tips to wind down for a better bedtime ritual:

One hour before bed:
1. Start quieting the house down, turn the TV and computer off Turn all lights low
2. Avoid checking e-mail prior to bed, this likely keeps your brain going
3. Try implementing a relaxing routine, such as breathing, stretching,
meditating and/or reading before getting to bed.
4. The bedroom should be dark and cool
5. Avoid too much water: small sips a couple hours before bed
6. Avoid alcoholic beverages too close to bedtime. Yes, it can help you relax, but it decreases your deeper/restorative sleep, so you don’t sleep as well
7. Put a notepad and pen next to your bed to write all last-minute thoughts down so the brain can let it go
8. Avoid stimulating screen entertainment

Do you suffer with insomnia? Know someone who does? Save, send to a friend.

DM for coaching enquiries.

Embrace body fluidity ~~~

After getting so ill I no longer look like this. My body ate up all my hard earned muscle and healthy body fat. If I’d had no muscle or fat I’d be in a much worse off place though I can tell you!

So is this image just purely about aesthetic then?

It’s now a story about a strong woman who built a strong body which could withstand a life threatening illness.

It’s a reflection of choices that are instrumental in my recovery.

Oh I know, we all hope to make the right choices to AVOID illness, but sometimes it doesn’t work out that way, and ALL of us will encounter illness at some point in our lives.

A strong, capable and powerful body is so much more than an aesthetically pleasing one. It is our soul carriage, our team mate and greatest ally, yes even when it doesn’t go right!

You know what I knew on that hospital bed? Between wretching and going to the loo? (I know, sexy right?) I found that there was so much life inside me just wanting to live and it did, and something happened there, an alchemy of sorts towards that aim. I stepped back and surrendered, let the body do it, and she did! So I love her way beyond her ideal, appreciate her in all forms and appearances, we’ve earned stripes together and I can’t not love this body.

I won’t be in my ideal shape for awhile and that’s ok, I’m embracing the amazing resilient fluidity of the body and all it can do!

I’m proud of my body and I love it both now and then.

Do you love your body even when it’s not in ideal shape?

DM to get to work on embracing your beautiful body. At WBC we offer a compassionate approach ❤️ to training and shifting body composition.

Photographer 😎