Train with Alana

Client spotlight ✨ (my mom 🤍)

Seeing you qualify for the 2026 CrossFit Quarterfinals is such a massive accomplishment and a reflection of how consistent and committed you’ve been since the day you started CrossFit (only 3 years ago!)

You focused on fueling properly, nutrient timing around training, adding in lower intensity days to support recovery, & sleep and it shows.

I’m so proud of you and not just for this result, but for how you showed up every single day to get here.

I’ve been a little quiet on here this year.

Since becoming a mom, I’ve found myself soaking in the real moments more and sharing a little less. Slowing down has given me a whole new appreciation for the quiet, the still, and the simple everyday things.

For someone with a very type-A, go-go personality, this shift has actually been really grounding.

Sometimes the nervous system just needs a different pace.

I’ll start sharing a little more again, just at a pace that still feels good for this season of life 🫶

9 months in | 9 months out 💫

Here’s everything I did to recover and slowly get back to feeling strong post-baby. Please know this isn’t to make any mammas feel bad if you’re not there yet, we all heal on our own timeline. This is simply to encourage you to go at your own pace, trust your body, and know that feeling strong again will come.

Movement:
I didn’t touch weights for 3 months. My only focus early on was rehabbing my core and pelvic floor. From there, I added seated machines & seated dumbbell exercises→ then standing dumbbell exercises → then eventually added in barbell work by 5 months postpartum. I’m still only lifting about 70% of my pre-pregnancy lifts and that’s okay!

Food:
High protein, healthy fats, and fibre were non-negotiable. Your gut and hormones need extra love postpartum. Lots of eggs, full-fat dairy, steak, ground beef, berries; simple, nourishing foods that supported healing and energy. I also waited until after I finished breastfeeding to track my macros again.

Breathwork:
Postpartum anxiety was real for me. Breathwork helped calm my nervous system and relax my pelvic floor. I still do a short 5-minute practice every morning beside the crib while Layla falls asleep.

Time:
This part’s the hardest; it just takes time. Around month 7–8, I started to notice changes in my skin, muscle tone, and overall connection to my body again.

Stay consistent, stay patient, and your body will meet you there 🤍

I thought I’d be doing CrossFit my whole pregnancy and jumping right back into training after birth. But life had other plans.

I’m sharing this because sometimes, even when we do everything “right,” things still don’t go the way we hoped. Hyperemesis. A complicated delivery. A long recovery. I’m still not cleared for full training.

It’s been tough—physically, mentally, emotionally. But I’m learning that strength isn’t just about what your body can do. It’s also about how you keep showing up when everything feels out of your control 🤍

Pregnancy has been a lot tougher than I imagined. With a history of body image issues and always putting pressure on myself to achieve in the gym, the changes have been hard to cope with.

When I found out I was pregnant, I thought I could keep eating clean, training, and living the same way. Boy, was I wrong. By week 4, I was so sick I was bedridden. For the next 15 weeks, all I could manage were short walks and eating whatever my body would keep down. To date, I’ve only managed to exercise twice.

The silver lining to this challenging experience (other than my baby girl of course) is learning to be kinder to myself. If I manage a walk, that’s a win. 10 minutes of stretching? That’s a win too. Gaining body fat = that’s healthy for my baby. My body changing = it’s part of the process.

I’m sharing this because not every pregnancy journey is the same. I have so much respect and admiration for moms—this is tough and beautiful all in one 💛

Things I would tell my younger self..

Love your body and forget about the meaningless number on the scale. Focus on what your body can do instead of what it looks like in the mirror. Your body doesn’t define who you are; you are so much more than your body. And lastly, strong is SO beautiful 🫶

Your energy is your currency. Spend it wisely. Invest it thoughtfully ✨💛

What would you add to this list? 🫶

Are you overtraining and undereating? 🏋🏼‍♀️🥱

There are countless benefits to exercising — physical, emotional and social. But the mix of overtraining and undereating can wreak havoc on your body.

To put it simply, food is fuel ⛽️

Your body relies on food for energy levels, focus, and more. Without that fuel, especially if you’re overtraining, you’re putting yourself at risk for …

Injuries
Anemia
Anxiety
Chronic stress
Reduced endurance and agility
Changes in, or loss of, your menstrual cycle
Irritability
Decreased muscle mass/muscle damage
Insomnia

So here’s your reminder to eat ENOUGH. I’m guilty of getting in my head about food and the fear behind it.
But when your goals are chasing performance, you need to lean into trusting your hunger signs 🤞

If you’re looking to improve your performance and body composition and don’t know where to start, message me to learn more about my nutrition programming 📔



📸:

Incredibly proud of my client who just finished her second CrossFit Open. She competed in the Rx Masters division and finished 74% percentile worldwide for her age group (60-64)! 🌎🙌🏻

To prepare her for the open we increased her carbohydrate intake before and after training, included the addition of simple carbs, focused on progressive overload training and added one skill-work day per week🏋🏼‍♀️

Proud coach!! 🫶🫶🫶

Are you caught in the restrict & binge cycle? Also known as yo-yo dieting? 🔄

Do you believe strictness is the key to your goals, and struggle to find a sustainable and healthy relationship with food ❔❓

Do you often restrict food all day because of a slip-up weekend or a binge the night before?🍪 Then you’re left feeling exhausted, low energy, and lose your motivation to workout?

You start to feel guilty, you promise to be super restrictive the next day, only to repeat the cycle AGAIN and AGAIN? Does this sound like you?

Here’s some quick tips:

1. Try the 80/20 rule (eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent) and ditch labeling foods as ‘good’ or ‘bad!’ I eat chocolate almost everyday 🍫🥰
2. Opt for whole foods that keep you fuller longer and provide sustained energy
3. Always make sure you’re consuming protein, carbs, and fats at every meal
4. Identify triggers and try to find an action oriented solution. For example, if you’re likely to overeat when you get home from work, pack a snack to eat on your way home so you’re not overly hungry when you walk in the door. This can be as simple as a protein bar, apple and boiled egg, or a handful of almonds!

Remember, you’re not alone. I’ve been there too. I’ve helped countless women break free from this cycle and develop a healthier relationship with food! If you’re ready to join them, send me a DM 🫶