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Alice Round Coaching & Health

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24.01.2022 You can eat all of the vegetables, fresh fruit, even eat organic, avoid chemicals, pesticides, track your macros, go to the gym everyday, drink enough water, get enough sleep, avoid things that dont agree with your digestive system, do your mobility work.... But if you dont want on your mindset that can all go to shit. Results and longevity in this fitness game from a combination of all 3: nutrition, training and mindset. Without that last variable you maybe end up never be...ing satisfied with results and beating yourself up, constantly being stressed which has an impact on results, self sabotage, self doubt, no matter how you look never have the ability to love yourself. Or accept yourself for the amazing individual that you are. So if your struggling right now with results or keeping them have a think about where your mental games at ??? Do you train your brain? To thoughts of positivity, gratitude, self love, worth, growth and beyond. Its crazy how many years I wasted not being satisfied with results or the ability to enjoy them because of the language I used to use in my own head. Self abuse. Your still not good enough Your still ugly Yeh you lost weight but you will gain it back The list goes on.... Mental homework is just as important as the physical. What brain training do you do???? See more

24.01.2022 Its a... You guessed it!!!! Beautiful Baby GIRL Were so excited, even though everyone knew we were keen on a boy, we really were kidding, either way we are stoked and I cant wait to grow a strong baby girl. More GIRLS in the world to take over.... I do feel sorry for @mclaneytrained! Girl dogs, girl clients.... sorry mate its an estrogen overload!!!! Thanks to all our beautiful friends and family for coming

23.01.2022 Body acceptance and self love should NOT be conditional. It should not be based on a number on a scale, On what size jeans you fit into, On the opinions of someone else,... On having a 6 pack, On the opinions of society, On when you reach that goal. The reality is in life our bodies change. Constantly. Especially as women. And that if we make self love and body confidence conditional on certain expectations where never going to be content within our own skin. If we base our self worth on something ever changing how do we have have true un conditional self worth? We would be on a constant roller coaster of emotions entangled with a scale or image. Entangled with body obsession, guilt and shame. Pregnancy has taught me so much. But one of the biggest things is that the female body is amazing, and where not just put on this earth to tie our self worth to looking hot in a bikini. Where here for much bigger, better and more badass things. One of them if you choose to, the gift of life. There is nothing wrong with having physical goals just dont allow that to be the only condition for your happiness. That shit has to come to you no matter how you look and how your bodies changing. Love the amazing skin that your in 26 weeks pregnant. Thankyou @koptiphotography for capturing this moment.

23.01.2022 SKIN . I have always had breakouts, ever since I was in high school. I hated my skin so much and whenever I had breakouts I used to pick at it, make it 10x worse and then cause scaring. I would then cover it in layers of makeup to hide it.... I was so self conscious about it. Some days even missing high school due to it. Faking sickness to my mum. . Your skin is something that can have an impact on your confidence. Because I used to feel people associated bad skin with not being healthy or eating crap or that I was dirty. When in actual fact I would wash my face 2-3 times a day to try and clear it up ( washing away all the good natural oils and irritating it) . It didnt help that I laid in the sun as a teen and got burnt. Naturally have freckles and a white completion I got wrinkles pretty early in life from so much sun exposure with running and surf life saving. . My skin has always been something I have hid behind and struggled to feel confident in which has an impact on your personality. . Over the past few years I have made a conscious effort to improve it. Even if that means taking a few steps back. A huge thing thats helps above all else is eating well, knowing what foods cause digestive issues as when I have digestive stress my skin breaks out. Drinking tonnes of water and staying hydrated. Knowing what make up brands break me out even if they were my favourites - cya MAC make up and I now use mainly two faced, bare minerals, hourglass and stilla. . Another one was working with experts on my skin. No longer fearing moisturiser as I always thought this made my skin breakout and get regular treatments to remove dead skin and de clog pots especially for someone who trains so much and I often do wear make up in the gym especially if Im coming from work or to film workout content. . I have been using Skinstitute products for the past 6 months under @lady_holz guidance and had 1 skin needling treatment (which I need to book back in for) plus some mild laser treatments. Combined with my at home regime which isnt expensive and very simple. . I also get Botox from @49hardy_ for the larger lines every 4-6 months love the skin your in... See more

23.01.2022 Bodies Barbells and Bagels : Episode 21: What is the BEST dieting/nutritional approach for YOU?

22.01.2022 Strength. The ability to show up. No matter what your faced with. No matter what trys to hold you back. No matter what gets in your way.... You show up. You swim. That to me is what being strong is all about See more

20.01.2022 Bodies Barbells and Bagels : Episode 27: Fitness industry growth & social media with Perth Fit Fam

19.01.2022 Bodies Barbells and Bagels : Episode 22: Evidence based nutrition and calling out industry gimps with Martin McDonald

18.01.2022 When he asks does size matter Lets talk FOOD PREP. In full transparency I dont love food prep. I do it because its a habit I have formed from many years competing. A lot of the time in life you do things you dont love for the short term, but know they move you towards your more consistent long term goals. And become ROUTINE. Should you food prep and HOW?... Preparing your meals can do a few positive things: 1. Save you stress and time around what your going to eat 2. Save you money $$ 3. Save you from potentially over eating or binge eating because your ravenous when you walk in the door and there is no easy to go calorie friendly options 4. Makes it easier to hit your macros. Especially protein. As most snack foods are low protein. 5. Gives you more time to focus on the things that matter. Now years of competing put me off frozen meals and eating meals out of plastic bags or containers. Back then it wouldnt phase me to eat some chicken and broccoli cold from a plastic bag. Now since my goals have changed and I actually care about the taste of my food Meal prep will differ for everyone, I work primarily from home but still prep as Im too busy to sit and cook every meal. 1-2 times a week I do a BULK cook off of lean protein sources and a few dishes such as the slow cooker or a low fat lasagne or stir fry etc. Ill wash and cup up fruit and veg so its good to go and juice up a large serve of veg also. Ill also make some snacks like protein balls or overnight oats, Bircher etc (from my sweet treats e book) so also have as snacks. Being ORGANISED with your food is one of the best ways to not only hit your goals but spend less time and energy stressing over food or planning it our during a busy week. The weeks Im not organised I know I pick at crap more and eat far less nutrient dense foods which results in sometimes over eating but more so the other variables like poor digestion, skin, fatigue that really are things I aim to avoid. Meal prepping and planning isnt just for bro bodybuilders its for anyone who wants to get consistent health and fitness results and a healthier life. It stops you eating like a #knob.

18.01.2022 BINGE EATING *disclaimer- these are VERY basic tips to assist you with determining a potential approach to take with recovering from binge eating, severe cases seek psychological help * Not only did I suffer from severe binge eating and also the binge purge cycled called bulimia for many years, I have coached many women through varied stages of it where my skill set can help.... A huge part of improving binge eating is determining the WHY. A lot of the time people try to bandaid it by going on another diet, asking someone else what they did to fix there binge eating and doing that. When this more than likely is not going to fix it. Sometimes peoples triggers are the same but often not. So its important rather than first jumping to a solution look at the underlying route cause of said issues. Often they can be easy fixes like your calories are way too low and its time to have a diet break or re feed or even reverse or recovery diet. Often its that your trying to restrict too many foods and your better off having things in moderation aka flexible dieting. When its psychological its a lot more complex. Psychological issues such as it stemming from a control issue with food from past really restrictive low calorie diets, food being used as a reward as a child, it being emotional eating during times of stress or un happiness. These type of more psychological triggers need a little more digging to get to the bottom of. But once you do the digging and find the REAL triggers, not the surface levels ones by constantly asking WHY, then you can begin to form an action plan. Which may vary from therapy to simply action steps around it such as a go to list of things to do when you notice your triggers Eg boredom, fatigue, stress etc. I remember when I was going through it and I would google fixing bulimia I would ask EVERYONE who has survived it. And the answer isnt going to be as black and white as that.... or often as easy. Its hard work recovering so be patient and kind to yourself. You have to figure out for YOU what is the best approach and if your unsure SEEK professional tailored advice specific to YOU And remember your not alone.

17.01.2022 Meet Cat! HONEST fat loss phase results Mum of 2 and wife. Business owner and lady boss.... STATS: Started in November last year on around 1500/1600 calories a day, not tracking but eating healthy at 64kg. Doing a fair bit of HIIT/high intensity training and high output in her job. Aim to comp prep so we needed to increase her calories and optimise her metabolism. From November to Feb this year we brought calories to a peak of 2200, 2 short walks a week and 5 days lifting. Weight still around 64kg . In this time Cats composition and shape shifted, from being more bottom heavy and smaller up top to an improved shape. Knowing that her metabolism was slow in the reversing process I opted for a longer prep, we started cutting around 33 weeks out BUT she had a holiday planned in there with a 2 week diet break in Hawaii - lucky lady! In which we gained no weight. And has had 4 diet breaks since then in prep also as her body and mental state has responded so well to them. Now at 6 weeks out shes down to a 1450 calorie average and measurements: 65.8kg 54.4kg NOW Hips 98cm 85cm Waist 70cm 60cm Belly 78cm 66cm Has it been easy?! NO. Shes not only on 1450 cals average now but doing cardio daily and weights still 5 days. On top of running a business and being a mum. Not everyone is blessed with an amazing metabolism, even with the best coaches out there. BUT We have made cats prep easier via a 6 month off season which is VITAL unless she wanted to get down on say 1000 calories and MORE cardio. I want you to meet my clients to see DIVERSITY in the women we coach @team_round and understand that no two people are the same when it comes to fat loss or any goals for that matter. Dont just focus on coaches highlight reels of there clients that get lean eating all the food and only doing steps ... steps are cardio too kids, if its non incidental. Proud of you Cat, listens, follows the plan, and gets the results and has learnt so much through this prep to take back to her own clients. Even coaches need coaches. Bring on @icn_wa sports model/fitness

16.01.2022 EXERCISE GUILT. Hi if your new here it might look like today I have my shit together mentally and physically. And for the most part I do and Im proud to say that, whilst still being on an journey of self growth daily.... If you came here 6-8 years ago (hello OGs) I was either exercise obsessed, lean obsessed or battling on and off bulimia. If I missed 1 of my 5 gym sessions or 1 of my 6 cardio sessions a week I would lose the plot. I would then often restrict my calories because I felt fat and often that restriction would then result in a binge cycle. I would mentally beat myself up SO much about the lack of progress from 1 or 2 days off the gym that I would end up spending so much time on self hate. Getting a cold in winter, I dont need time off, Ill train through it because #grind. Not to mention it being totally selfish to other gym goers but it would make things worse and my immune system was constantly in the shitter. I used to bullshit myself into saying exercise was for my endorphins and feeling good, when in reality it was an obsession and a way of control. YES exercise absolutely makes you feel amazing, when your doing something you love but NOT When you cant take a few days off and not have guilt over it. ESPECIALLY if your not being lazy and its a case of sickness, fatigue, other more important things in life taking over at times. Thats called reality. AND listening to your body. Your body needs time to rest/recover and often less is more. I could never understand why I wasnt building muscle and I was more than likely over training and under eating chronically. The last few years I have had such a different approach to exercise. YES I love to train, love to feel strong and empowered. The GUILT feels are no longer there. Dont train because you hate your body, train because you love it. A day off or three, a week at times doesnt = going backwards. Take a day off, eat the chocolate cake, you dont get fat overnight. A lot of my clients struggle with pulling back on exercise for phases. Its about treating our body is respect not constantly beating it up for best results. And also your mindset and longevity. 36 weeks

15.01.2022 Bodies Barbells and Bagels : Episode 25: Female Hormones, Menstrual Cycles & Fertility with Victoria Felkar (Part 1)

15.01.2022 Bodies Barbells and Bagels : Episode 30: Does maintenance exist? And how do you maintain results long term?

15.01.2022 Bodies Barbells and Bagels : Episode 26: PED's, Steroids & the Female Body with Victoria Felkar (Part 2)

14.01.2022 Fat loss is NOT linear Repeat: FAT LOSS IS NOT LINEAR. What does this mean?... Many people set there expectations on fat loss in a linear fashion. Aka point a to point b is a direct straight line. E.g I started working with a coach for 10 weeks, my goal is 5kg loss, which = 500g loss a week. Thats a LINEAR expectations which is not realistic. Is 5kg not realistic in 10 weeks? Sure depending on the person and situation, but thats not what Im talking about. Its the expectation of the same consistent linear loss weekly. And often the coach gets blamed when that doesnt happen. Is it the clients fault? Well sometimes . Compliance etc. BUT for the most part its an issue of: 1. Fat loss plateaus 2. WEIGHT not fat being measured as the result 3. Un realistic expectations. Fat loss plateaus happen. And you cant predict WHEN this will happen with a client. As a good coach will aim to diet a client down on as many calories as possible to get a fat loss result. Once a plateau is hit then changes are made. Often no changes from a coach is a GOOD thing it means your on track. Weight loss focus not fat loss focus. What I mean is often a client will get so SCALE focused, yet when I look at photos and or meausurements (skinfolds or Girths) they have clearly dropped. Due often to things like variance in water, hormones, sodium, stress, lack of sleep and digestive issues than can influence WEIGHT loss but not fat loss. Finally un realistic expectations, as you enter fat loss the further you get into it the harder it is. Why? Your body begins to down regulate and function more efficiently on less calories, the smaller and leaner you get the smaller often the drops will also be. Eg someone 15% aiming to get to 10% may take just as long as someone getting from 30% to 20%. Less fat to lose the harder the grind is. Its VITAL to not base your results solely on the scales week by week. Yes there a good tracking tool at times but if there mentally messing with your progress focus instead on photos and girth readings. And if your weight fluctuates- REFLECT rather than flipping out. Did I train hard this week? Was food compliant? And really be honest with yourself

14.01.2022 Befor and after pics dont be fooled by what you seen on the gram. These pics were taken 2 minutes apart and I didnt go and devour a cheesecake. But I am growing a baby Instagram is always about your best angles, best pics, and thats not a problem. Show off your highlights! But at the same time if your consuming content and its getting to you mentally and your comparing it to yourself remember that!... It IS a highlight reel. And I want to keep it real and organic during not only my pregnancy but also the post partum journey. I dont have naturally the smallest waist, combined with a growing uterus = high waisted leggings are truly my best friend for my shape. Work with what you have is what Im saving but also remember that we all have flaws sometimes where trying to hide. Again nothing wrong with that. BUT dont then let comparisons of someone elses perfect body on there highlight reel let yourself stem into lack of joy. As comparison is the thief of it. Pregnancy so far at 11 weeks has had its ups and downs PROS: Well my tits have doubled in size and Ive actually lost weight (Im not encouraging this it feels fucked) Baby is healthy so far and growing well I havent been emotional or wanted to stab anyone. We made it past 10 weeks which was our scary point after the misscarriages. CONS: I have been very very sick. It is what it is. Im not complaining thats pregnancy. Im turned off by 95% of food which also means my energys been very low. It happens! Its very very common so as long as baby is healthy I dont care. And Im going on some meds today for it to prevent more weight loss as I need to be gaining from 12 weeks onwards. Brain fog- I put Nutella in a draw and my shoes in the cupboard. I am still on progesterone until my placenta takes over at 12 weeks and I get to anally insert those bad boys daily which is oh so fun and results in a lot of gas and constipation overshare? Never GRATEFUL the pros far out weight the cons. Im so fucking grateful for this baby and I cant wait to know the gender soon! Will be obsessed either way. I cant wait to be a MUM, and share a very real and raw journey with you all- strap in

14.01.2022 This is the land down under our backyard. STOP SCROLLING- start acting. It needs everyone right now to take a good hard look at the impact of these bush fires on our country.... Over 19 lives lost. Millions of animals sadly also. People stranded without homes. Thousands of homes lost. Pregnant women just like me stuck giving birth in smoke filled hospitals. Over 5,000,000 hectares of land destroyed. Australian or not, every single $1 helps. Looking for ways to help? Even if your international? Great list of safe donation links below: To help with the relief and recovery efforts @redcrossau: https://www.redcross.org.au/ To help wildlife victims, donate to @wireswildliferescue: https://www.wires.org.au/donate/now The @salvosau are assisting with medium and long-term disaster relief, support them here: https://www.salvationarmy.org.au//make-a-d/donate-online/ Donate to @foodbankaus Food Bank to help provide food to those in need: https://www.foodbank.org.au/?state=vic To help the @nswrfs you can donate here: https://www.rfs.nsw.gov.au/about-us/fundraising Help the Country Fire Association of Victoria here: https://www.cfa.vic.gov.au/volunteer-careers/volunteers Raise awareness! You can do a IG post yourself/Facebook post share and post this story -- more views = more awareness. Every $1 helps. SHOUTOUT: to the emergency services in particular our amazing fire fighters right now across AU and volunteers, you are the MVPs. 100% OF PROCEEDS form any sales of @fys_activewear until midday tomorrow will go back to the bush fire relief funds above, no staff will be paid and the hustle on getting orders out will be done on our own backs to also give back more. If you cant donate money, can you donate your time to volunteering? There is ALWAYS ways to give for our country that has done so much for us . And dont stop sharing posts, share, re share, spam away! This is a time to use social media for GOOD.

13.01.2022 BINGE EATING I swear I get this question every single week- whats your best methods to control binge eating And the answer really is not so black and white. If it was people wouldnt do it simply put. Its much like someone asking what macros should I be on without knowing a single thing about them.... Why? Because BOTH situations require a lot more PERSONAL information and it would be un ethical and not very educated to simply go do this this will fix it without gaining more data. As much as I want to help people by answering questions and in DMs a lot of these issues such as binge eating or disordered eating need serious attention in a more professional setting- a formal consultation with a client, more severe if its beyond my scope seeing a psychologist or specialist in said area. I know people want fast answers and these responses are annoying- but there TRUE. If you have SERIOUS binge eating issues getting to the route cause is often more in depth than just what are your triggers its really going far deeper and asking the why beyond the why. Binge eating can be caused by many things: fatigue, hunger, frustration with results, depression, anxiety, stress, boredom, social settings and lack of control, over restriction, lonlieness... so you have a variety of EMOTIONAL and PHYSIOLOGICAL causes. The physiological can be pretty commonly fixed with good coaching strategies but the emotional goes far deeper. So if your binge eating due to emotional triggers I would highly suggest asking yourself why... several times... until you get to the ACTUAL route cause. Rather than the surface emotion. This may stem back a deeper pain, or even a childhood habit, digging deeper is needed. Rather than sometimes floating online for the answers- seek professional help. I BELIEVE in coaching and therapies that get to the route cause dont just offer a bandaid solution. If something is showing up constantly in your life that makes you un happy seek professional help if you have tried all else. Take MASSIVE action to change, rather than hunting for a quick fix . Take ACTION on whats holding you back from moving forward in life in a happier place.

12.01.2022 12 weeks growing this little apricot Little real and raw update: PROS... Baby is healthy and growing, Apparently my uterus is the size of an softball and the baby is the size of an apricot. We got our NIPT testing done and baby is all healthy. We got the gender but only @summerbernard knows till Sunday! COMMENT what you think below I have been feeling a bit improved energy wise this week so training sessions have felt better I have felt more comfortable in the gym, in terms of not freaking out as much about baby. I have stayed active pretty much daily with at least a big walk. I have gotten more sleep which helped immensely with fatigue and dizziness. My blood pressure has increased as it was very low and back to normal. Feeling positive and embracing the slowly changing body. Seans very excited which is super cute. Cravings have been for healthier foods (not veg ) but fruit! CONS: Still sick... have tried 2 forms of medication and its improving a bit and Im not physically vomiting but still very turned off food. I started pregnancy at 69.5kg and im now 65kg, so really need to start getting more food in but Im doing my best. The goal ISNT weight loss dont get it twisted! I lossely track to assure Im getting in enough! And aiming for 1800-2200+ cals a day, had alot of days under this, but on those days I wouldnt train and rest. Still off protein so I would say some weight loss is muscle loss and fluid intra muscular not all fat. Doctor has stated its fine for now but my weight needs to start going back up into the second trimester. I havent been hit with anything bad just general fatigue and a little brain fog, but with enough sleep thats fine too! SUMMARY: All in all feeling good and very grateful for this little bean growing inside me and I cant wait to know the gender so I can start to really connect with my bump and play around with names and getting the nursery ready. Its personal choice on knowing the gender or not, I dont like surprises and im an organised person so for my first kid I want to be as prepared as I can knowing full well how much of a life change it will be! Either way feeling super happy, positive as always @ Mullaloo, Western Australia

12.01.2022 You may never achieve your dream body... or you may get it but is it sustainable. For many reasons. 1. It may be totally un realistic to your shape and structure/genetics. 2. It may require you to sacrifice so much of your life in order to achieve it.... 3. You may actually get to where you thought you wanted to be and then when you achieve it your not actually happy. You then pick flaws within yourself and yearn for even more. Leaner, more muscular, more shape, less shape etc. These 3 things are so common, lets focus on no 3. The mindset behind it. That even when someone often does achieve amazing results there still not satisfied. Still not feeling good enough. If you get to that point and your seeing it as a way to improve and evolve in a POSITIVE way then there is nothing wrong with that. BUT if you cant be HAPPY or proud of your progress because your so shadowed by what you dont yet have then thats a problem. If your constantly holding out your happiness or self worth or beauty based on a physical ideal of perfection or #goals then that might be a really slippery slope to un happiness. I work with women on achieving body goals. Its scared me at times to think am I contributing to body image issues? Then I realise if Im not going to help and try to improve there mindset behind said goals and improve there self love from other areas of there life then they may go to a coach that only focuses on the physical and isnt aware of there mental health. Mental health and body image go hand in hand. BUT I dont believe aiming for body goals causes mental health issues directly if your in the right mental state. I did that for years, attained my self worth to a scale, a body fat % when I was more un happy than what I am at 22 weeks pregnant gaining fat and losing muscle. Years ago I would have freaked out and felt I had gone backwards and FEARED getting pregnant due to this. Whats changed? I find love from other areas of my life and self worth. And dont allocate the physical and mental in alignment. Body goals are great, but your mental health has to come first and happiness not be the goal of fat loss. Train your mind more than your body.

12.01.2022 Zoom in to read Seans shirt We have talked a lot about FEMALE fertility but what about MALE? Often the girls are to blame for fertility problems when often its your mans swimmers.... And its not always PED related... When we first sought out fertility clinic help we were under the impression it would be ME with the issues after years of dieting and menstrual irregularity. We got sent for every test under the sun... sat with the doctors- Alice your perfect Sean we need to chat Seans sperm count came back at 900,000 which sounds fantastic!!! Nope, you want your swimmers over 10 million + So not too great! The doctor of cause assumed steroids no poor Sean had tests done several times and his testosterone was actually high naturally and all other hormones fine besides HIGH FSH which can affect sperm count, which can be caused from several lifestyle factors such as trauma.. and naturally high test which plays with the feedback loop to FSH. Many variables however Can affect sperm count such as lack of sleep, poor diet, being over or under weight much like females. We were super busy at the time and Sean wasnt sleeping well, he was bulking which meant lots of food but LOW nutrients aka no veggies and he was a bit stressed. The doctor requested a re test, 4 weeks later we re tested his sperm prior to any treatment..... miraculously we were actually pregnant and the doctor was shocked the count went to 15 million. What changed? I was juicing veg for Sean daily, he was sleeping more, less stressed and lost some body fat. Also dozed up on zinc, magnesium and vitamin D which also can have a positive impact on sperm health if there deficient. So many lifestyle variables affect your hormones and its vital to look at both sides of the picture. And Seans a pretty darn healthy guy, he doesnt drink or smoke which also affect sperm count and is active. So imagine someone highly un healthy? So just remember its not always the female and investigate both sides of the coin. Sean made me thank his boys the day we found out I was pregnant again its not there fault- apologise to my swimmers as he stood with his pants around his ankles

12.01.2022 How the heck do you MAINTAIN? You hear people going into a dieting phase, followed by a period of weight gain. Its not even intentional its simply by going back to there normal life they lived prior to that strict cut. Which might mean dining out more, drinking alcohol, training a bit less, being more relaxed with your tracking... etc... and all of a sudden 4-5 weeks later your up 5 kilos Why does it happen so easily and so fast?... When you finish a dieting phase no matter how big or small you have had some form of metabolic down regulation. WHY? Your simply eating less and have a higher output. Which means your body has to function slower in terms of caloric breakdown and usage to keep your body functioning. You cannot fight this process. You can potentially slow down some regulation through smart methods of dieting, diet breaks, re feeds, coming into it in a better metabolic place etc, but if you commence your dieting from 1600 calories and an hour cardio a day and your 30% body fat... then Im sorry to say it but your going to have to go quit low or for a lengthy period of time to get to say 20%. So lets say you end dieting phase on 1100 calories a day, 6 weights and an hour cardio daily and your 20%. Within the first week you dine out for some meals, you do no cardio, you consume approx 2000 cals a day. And all of sudden your up 2 kilos. Then next week you try to reign it in and hit about 1300 Monday to Friday the binge on the weekend and your averages shoot to 2000 again, another 1.5kg up. In 2 weeks you have gained 3.5kilos. When your goals to maintain. This is when people give up. Or jump back on a diet. Rather than focusing on coming OUT of the dieting phase and treating it with the respect it requires. TIPS : Dont see the dieting phase ending when you cease it, see it 4-6 weeks later. If your struggling with compliance consider a recovery diet over a reverse, higher boost in initial calories for a slightly larger weight jump then maintain. ACCEPT if you want to rapidly go back to those actions then weight gain will occur, you have to SLOWLY bring things back into your life rather than everything at once. #babybump #ryderwearwomen

10.01.2022 I hope that one day you look at me and think of me as a role model. That you speak of me as someone who inspires you, that you love and respect. I hope that your proud of me and the life we have created for you. But most of all I hope that your happy.... Mum GUILT is SUCH a real thing. I went back to work after a few weeks of having Mill. Not full time but regardless when your in that first month of sleep deprivation, full time breastfeeding and full time mum. Trying to throw in part time work leaves no time for sleep. The guilt I then felt towards her, potentially not being as present, being more tired, having dad maybe do more than some other days due to this. Then I had to flip my perspective to one that focuses on positivity and growth. My little girls going to grow up seeing her mum work. Seeing how she helps other people on the daily be a better version of themselves. See how hard she works for her. Seeing how shes encouraging women to love, nourish and be kind to there bodies and have goals. Shes also going to have an amazing bond with her dad from his role in her life. There is no normal when it comes to parenting and breaking the stereotypes of the women being the prime care giver is important to me. Because as is my career. Now my daughter comes first. BUT there is no need for me to feel guilt for splitting my time now between the two, and making it work. Everyones situation is different so rather than judging yourself or others, focus on all the POSITIVES your child will gain from it. Rather than dwell on the potential negatives. This little gals getting more than enough love and attention and shes going to grow up being a boss just like her mumma. Or at least thinking with a boss assed mindset

09.01.2022 Bodies Barbells and Bagels : Episode 29: Binge Eating & Q&A

09.01.2022 Bodies Barbells and Bagels : Episode 24: Exercise Selection

07.01.2022 Glamourising pregnancy ? As someone who likes to be very real and raw with my content I dont want to glamourise pregnancy BUT at the same time I think its important to get GLAM and feel like the pregnant queen that you are at times. Most days Im in my fiancés oversized T Shirts and no pants, with my hair in a messy pony, no make up and looking like a slob unless I need to go film content or see clients (the pregnant benefits of working from home)... So I want to be real with women as I wish some women had been more real with me about what I was in for and how I would really feel about the experience. Besides the fatigue, nausea, vomiting, sore nipples, extra bodily fluids , constipation, reflux, skin colour changes, hot flushes like Im going through menopause, weird pains through your stomach and pelvis and pants no longer being an option. Pregnancy is amazing. Rather than thinking of pregnancy as going backwards physically (which for a lot of active and fit women you are, lets be real, im not as strong and fit and have lost muscle I spent years growing) think of it as a new journey for your body. I leaned so hard into my masculine Taurus side the past 10 years its been nice getting more in touch with my feminine. Seeing my body soften. Softening in other less physical areas- my relationship with food, my relationship wit training, my relationship with others. Pregnancy has softened me in the best possible way for this season of my life. So rather than focusing on the negatives in time of un controlled change in your life, focus on all the positives and growth that comes from it. Maybe its the rise in estrogen and drop in testosterone thats responsible for the softening but either way Ill take it. Nothing wrong with being all shades of feminine and masculine energy and leaning into those moods for different seasons of your life and also focuses. Eg as a boss in my business and coach, lean back into the masculine energy. As a mum to be I feel that feminine rushing over me. You dont have to box yourself into being one thing and you dont have to fear the unknown. Instead embrace change and find the positives in it

07.01.2022 Does fruit make you FAT? Or is this a myth? How can something so natural and from the earth be bad for you? Lets get the skinny on the TRUTH about fruit and the impact on your health.... New BLOG post up on Team Round from coach Demi Rose Check it out BELOW https://www.aliceround.com/does-fruit-cause-fat-gain/

06.01.2022 Bodies Barbells and Bagels : Episode 28: The ups & downs of Fertility & Conception

06.01.2022 "Find out How You Can Finally Beat Self Sabotage, Improve Happiness And Achieve The Body and Mindset You Desire" (Here's a hint - It's not your diet!) For years myself and clients wasted time on fads, YO-YOing diets or weight in and off... Years spent without progress or motivation to go on At times I didnt understand why others were thriving physically and mentally and I wasnt Until I took control of the self sabotaging behaviours I was doing. Took back the power in my life to make decisions, be in control and give myself the body and life I really deserved.... https://jointeamround.com/perth-workshop Last time we ran this workshop it was SOLD OUT - and the ladies that attended were able to take away some actionable steps to help them reach their goals! Join us for 3 hours of action packed strategies to take you from the diet hamster wheel of the results - sabotage - start again cycle. PERTH FRASER SUITES SATURDAY THE 24TH NOVEMBER 1-4.30 PM including Q And A and 1:1 time Only $49 OR being a friend d and pay only $69 for 2x tickets Are you a COACH who wants to UP SKILL then this would also be an amazing event for you! Spots ARE limited, so CLICK BELOW to secure your seat today! https://jointeamround.com/perth-workshop I cannot wait to meet you there Alice xo

06.01.2022 LOSING BODY FAT AND MAKING GAINS LEFT - 1350 cal average 1 week out 2018- 60kg RIGHT- 1950 cal average 23 weeks out 2019- 58.5kg . When my amazing client Montana started me she was a little cardio bunny, living on 1200-1400 cals a day, over training and severely under eating. She came to me wanting to compete. I told her girl- we gotta eat then and lift LESS.... . Now dont let the photos fool you, read on. This ones about the metabolic changes. She ended her comp prep on an average of ~1400 cals and cardio daily- after getting up to 2700 cals off season to make gains. We then reversed her a lot slower to still make gains but keep body fat less as feedback was come in leaner. Where now sitting 24 weeks out at around 1900 calories and just a few walks a week, no intense cardio. We completed a mini cut for a few weeks from pushing her to 2400 cals. Where now sitting UNDER her past stage weight on MORE FOOD, WAY LESS training and cardio and at 24 weeks out! Safe to say her foods INCREASING into prep for the next few weeks. . Having a structured OFF season can do the world of good when it comes to competing and as you can see our goal of leaner with more glute gains has been a success Have a structured plan, be flexible with it in this season and set yourself up for an easier fat loss ride or comp prep during the next phase. Stop thinking of dieting as over when it ends, but now a shift in focus to improvement. . Proud of you lady! See more

06.01.2022 Never have I ever been more appreciative of the female body 17 weeks cooking up my baby girl . No two pregnancys are the same, so please be kind online to any woman thats pregnant or a mum.... Drop your judgements and give nothing but love. Everyones trying to do there absolute best to thrive and survive the chapter they are in. I appreciate every single human whos been beautiful to me throughout this experience. Your the real MVPs. That is all Just be kind. Ps $20 bikini from ZAFUL, I ordered a medium, normally a small, but my pregnancy gains are all going to the boobies

05.01.2022 I cant lose weight its my hormones Ill more than likely have a few negative comments from that line but meet my client Mel- 4 kids later, severe PCOS, sluggish thyroid, and works full time really between being a mum, living on a farm and working in a bakery (and avoiding those foods on prep) shes pretty bloody amazing. Not to mention she trains at her home gym, doesnt have access to fancy equipment and makes it work.... So how does she get such good results? Is it extremes? Is it some magic pill? No. She has not given me 1 single excuse ever. She puts in the work, listens 100% to her coach and sticks to it. Shes a kind and caring and compassionate human who is not only one of the nicest people Ive met but also had the mentality of a true work horse. When Mel came to me wanting to compete in September last year Ill be honest. I New it wouldnt be easy, but I was realistic with her and said we will bring your best but it may not be highly competitive. We need to always be honest with clients in there expectations around comp. Her calories were only around 1500 and sporadic intakes, so we didnt have a lot of room to move. She had to first complete a phase of some what re comp. bringing calories up and we actually lost body fat. Followed by our actual comp prep. Now sitting 5 weeks out here are Mels stats: WEIGHT START 69KG NOW 57KG WAIST 74Cm 65cm HIPS 91cm 83cm BELLY 81cm 69cm And look at the muscle mass on her coming into ICN sports model @icn_wa. I think its important with preps to see where someone STARTS, this is Mels first comp, shes not perfect, but after this show we assess, address and goal set for the future. Not many people win there first show or go pro overnight unless there genetically blessed. So if your not its important to remember to YES take your first comp seriously but be realistic about your expectations and look back on where YOU started rather than comparing yourself to someone 5 seasons in whos been chipping away at at feedback and improvement over time. All good things take time. And Im so proud of Mels work the last 11 months, this is just the start

05.01.2022 POST PARTUM BODY UPDATE: 8 days post partum. My feed of late has been ALL baby spam, because I have well and truly been in the amazing but challenging baby bubble.... So lets get back to some health and fitness. By NO means am I in a rush to get back in shape but I personally LOVE seeing peoples pre and post partum journeys to be inspired by and motivated so I want to document mine, especially as a coach. I ceased my pregnancy at 70 kilos and within 8 days am down to 62 kilos. I had a very healthy vaginal delivery with very mild tearing so I was able to commence walking with mild discomfort a few days post. In the last 8 days I have been exclusively breast feeding, which had made me RAVENOUS, so I have been eating intuitively and listening to my body. For fun yesterday I tracked in what I ate and it was about 2800 calories and over 350g of carbs. I have done 3x gentle walks in the last 8 days for 20-25 minutes as my only form of exercise. I wanted to allow my body a few weeks of just listening to it befor really putting any pressure on strict tracking or goals etc. Also to simply just BE with my daughter and work out how to MUM! Having a HG pregnancy its been amazing no longer being sick and getting my appetite back so Im going to now aim for 2500-3000 calories a day or LOSE mindful tracking. And really a big focus on protein as I get back into exercise as I lost a lot of muscle during my pregnancy. I wanted to also show a better shot of my skin elasticity, my stomach is very soft and my uterus is still contracting down. The human body is AMAZING, I cant believe just over a week ago I pushed out my beautiful daughter Millie. I cant wait to see what my body can do this year having some physical goals for the first time again in 12 months and great for my mental health whilst being a MUM. Now to get back to my bubble, stare at my daughter and in a few weeks time set some more specific goals. Ill be waiting 6 weeks to see my physio befor commencing training properly again. Please remember everyones PP journey is different and not to compare I just hope I can inspire some of you from mine #postpartum #fitmum #teamround #postpartumbody

04.01.2022 Bodies Barbells and Bagels : Episode 23: Lauren Simpson fitness from disordered eating and training to fitness role model and world champ

02.01.2022 WHY YOU NEED TO STICK TO YOUR PLAN A lot of the time Ill ask clients about compliance- especially to training. Asking about training intensities, fatigue, what exercises they feel good activation on, what not so much, how movements are improving or not, to send numerous videos to assess the technique and more.... WHY DOES IT MATTER if you just want to say GET LEAN or get on stage? TRAINING has a HUGE impact on how your body shows up on stage. Lazy training during a fat loss phase can mean you have to drop calories lower or do more cardio. Or that you even lose muscle mass. And not training with good technique or intensity in a building phase can result in lack of the correct muscle groups growing. Eg training shoulders and using your traps. Training glutes with poor form and using your lower back or quads more so. This is why coaches program specifically to YOUR body. And why its key to follow the plan if you have a customised program. If your seeing someone do something online it doesnt mean its better for you. There will be a reason behind a good educated coaches exercise selection and programming. So dont yolo it if you want BEST results. A few of my clients who are beyond compliant over the years to there training and were able to transform there physiques. ALL building glutes, changing shape and assuring they fit the needed criteria for there classes in the IFBB and ICN (which are the main 2 feds I coach but not only). So just remember TRAINING is just as important as nutrition if you want to get the best possible results in actual physical change. I feel a lot of women in particular nail there nutrition but dont respect the training side of things as much and often lose fat but then dont have the desired shape they were working towards. Sometimes the most simple exercises performed PERFECTLY can help to change an entire physique. Rather than COMPLEX movements performed poorly. So if your not seeing results and your nutrition is on point, take a moment to pause and look at your training: Are you following the plan perfectly ? Including warm ups, intensities and progression? Feedback? Form? A well built physique will stand out on stage @ Perth, Western Australia

01.01.2022 CHECK OUT what contest prep is like with my girls @team_round Comp prep for me as a coach is more than just giving someone a plan. Its about:... Educating Getting a client to execute said plan through encouragement and support The knowledge and skills to be able to handle tough situations Being patient and understanding but also firm and direct for what needs to get the job done. Perfecting posing and improving stage confidence and presentation. Presentation from suit selection of colour, shape, connectors, tan, hair, make up, even nails shaving/waxing and all the beauty things in between. Feedback on not only posing (which is included not additional) and also training videos to assure your training hard and also activating well to change and improve your shape. Its about being there when someone really needs you and not take 2-3 weeks to get back to an email . Its about going all in for the clients that are going all in for the process and determined. its about flexibility with a nutritional plan that still yields amazing results. Training customisation and no cookie cutter programs. COMMUNITY A coaches role is varied, and amazing. I love being able to see my clients who truly give it there all in prep not only change there bodies but there mindsets and attitudes. You see that champion attitude shine through all the BS, and they get the job done and evolve. I want our clients to feel supported but also not babied, to feel empowered but determined. Coaching is about seeing someones inner potential and helping them BELIEVE they have the ability to do this. Getting them strongly out of there comfort zone to achieve amazing things. Im beyond proud of my girls stepping on stage today! @icn_wa and I cant wait to begin prepping ladies and the team for next year. TO INQUIRE: LINK in my bio- hit APPLY and have a chat with the team + send pics so we can have an honest conversation about where you are at. We coach: ICN, IFBB, INBA, NABBA, WBFF, ANB. As well as having male coach @mclaneytrained and @demiroseallaway and posing coach/presentation @deanizzle @by_lukesymonds

01.01.2022 Welcome to the world Millie Olivia McLaney. Your tiny feet have already had the biggest footprints in our hearts and lives.... Thank you for choosing us as your parents. Thank you for the lessons and blessings your about to bring upon us in life. We welcomed our little girl January 15th at 2.05pm weighing in at 3.18kg - 7 pounds and 49cm. We love you beyond words already From mum and dad @mclaneytrained

01.01.2022 NEW VLOG UP ON YOU TUBE --> Pregnancy content and videos on the journey thus far!