Allegra Health & Fitness in Melbourne, Victoria, Australia | Personal coach

Allegra Health & Fitness

Locality: Melbourne, Victoria, Australia

Phone: +61 433 497 471

Address: 339 High Street, Kew 3121 Melbourne, VIC, Australia

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• Gym/Physical fitness centre
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• Fitness trainer

25.01.2022 Season A 2021 ~ @icn_victoria Rising Star! PROUD is an understatement! @julspag’s incredible package from Sunday! We worked hard to bring a balanced, symmetrical, muscular and conditioned, WINNING physique to the stage! Very deserving of her placings and more! ... What a journey and what an outcome #proudcoach Fitness Model U23 Sports Model U23 5th Fitness Model Open 5th Fitness Model First Timer SWIPE to see stage comparisons and before/after photos Early August 2020 > 7th March 2021 Left: Starting position - Where I first starting coaching Julia. Calories were nice and high, and from August - late October/November 2020 we did a ‘garage of gains’ lockdown bulk and aggressive building phase to work on Julia’s weaknesses (particularly her posterior chain), posture, shape and symmetry. Before starting together, Julia has been very athletic, played a lot of sports and trained at the gym, but she’s never followed a structured and personalised training program and was following a very ‘bro split’ that was only exacerbating her weaknesses. Comp Day: Nutrition never dropped below 1400 calories for the entire prep and we have completed regular hormonal/blood examinations throughout the process to ensure Julia’s health is A-okay! Julia followed a MACROS/flexible dieting approach (closely analysed by me), doing x4 strength sessions (split) and x1 HIIT sessions per week (only added in the last 8 weeks of prep). Julia was incredibly compliant, communicative, and extremely good at following my direction and the plan! It was such a pleasure to coach Julia to the stage, and her results speak volume of our team effort and effective execution of the plan. A dream and pleasure to coach! This young lady has a very bright future ahead of her in whatever she decides to undertake! Her discipline, preparedness, attention to detail and eagerness to learn is second to none @icn_victoria @icompetenatural @julspag @67bikinis

25.01.2022 #glutesbygab transformation I’ll just drop this one here for your Sunday morning This is my client @julspag, who’s 2 weeks out from her first every Comp at @icnvictoria March 7th - Rising Star! ... Early August 2020 > 21st February 2021 Left: Starting position - Where I first starting coaching Julia. Calories were nice and high, and from August - late October/November 2020 we did a ‘garage of gains’ lockdown bulk and aggressive building phase to work on Julia’s weaknesses (particularly her posterior chain), posture, shape and symmetry. Before starting together, Julia has been very athletic, played a lot of sports and trained at the gym, but she’s never followed a structured and personalised training program and was following a very ‘bro split’ that was only exacerbating her weaknesses. Right: Current - Nutrition is still very high, and we haven’t/nor will we be dropping her calories below 1400 calories for this entire prep and we have completed regular hormonal/blood examinations throughout the process to ensure Julia’s health is A-okay! Julia is following a MACROS/flexible dieting approach (closely analysed by me), doing x4 strength sessions (split) and 1 HIIT sessions per week. Majority of this prep was done during lockdown, and it’s fair to say that Julia used that time well and made ISO her bitch! The most fantastic part of Julia’s transformation is not actually the physical (aside from no longer complaining of a knee injury), but more so the internal growth and transformation! When Julia started with me she complained of terrible digestive and reflux issues that not only affected her day to day, but particularly when training/exercising and that has completely subsided. Mentally Julia has come leaps and bounds, I won’t share the personal details - but I’m so bloody PROUD of her and the young woman she’s developing in to throughout this journey! This outcome has been facilitated through the implementation of a tailored, structured and specific periodised training program, proper nutrition and lifestyle protocols monitored very closely by me! As you can see, I structured a conservative and adaptable plan that was/is SPECIFIC to Julia’s lifestyle, body & requirements. No peasant calories (eating to grow), no boring/generic meal plans & no crazy amounts of cardio! Keeping the process enjoyable, stress-free and fun! The only way to prep and compete; for overall well-being, holistic health & long term satisfaction/fulfilment. I can’t wait to see Julia compete in 2 weeks time! Momma Gab is ready to rumble #ICNfitness

21.01.2022 2021 HEALTH RETREATS After a LOT of requests and interest, I’m excited to announce dates for both interstate and local venues! 4 days in a picturesque and tranquil tropical location surrounded by a small group of likeminded individuals. ... Fully inclusive package options to help you live a healthier life, reduce stress, exercise, reset, play and learn. Plus enjoy delicious organic cuisine, and exceptional spa and wellness therapies in a luxury location. Locations: - Mornington Peninsula (23-26 April) - Noosa (11-14 June, 18-21 June) ** If the demand if there for an additional retreat due to numbers, an additional date/location will be added. Details: - 4 days, 3 nights - Yoga / stretching - Training - Hikes - Massage - Daily cooking classes / workshops - Nutritional Worksop (nutritionist / naturopath) - Idyllic accommodation - All inclusive meals and transport included Maximum of 10 participants per retreat Options of single or shared accommodation Pricing options on application Please email to register your interest: [email protected]

20.01.2022 Let’s talk all things OCP... This is something very close to my heart and information/insight I’ve been meaning to discuss for a LONG time to help educate, spark conversation and help other women. 6 years ago now (before competing), I was diagnosed with PCOS syndrome. Over the past 6 years I have worked TIRELESSLY with naturopaths, integrative GP’s, followed strict 9-10 month detoxification diets, and implemented long term nutritional, supplement and lifestyle supports my ...body and reverse PCOS, whilst at the same time competing. I am proud to now share with you that I no longer have PCOS syndrome, my bloodwork and vitals are 100% on point, I have no symptoms, just some small follicles on my ovaries are left standing! I will share in MUCH further detail my story in another post. Here’s my POINT! How and why do I think I developed PCOS.... TOXICITY and TOXINS particularly from years of taking the oral contraceptive pill in my late teens/early 20’s (for 5 years). Did you know... 1. The OCP is pretty toxic - it increases inflammation (locally and systematically) impacting on your liver, lymph, small intestine, and fills your gut with excess yeast therefore implicating the body’s natural detoxification pathways and the detoxification of estrogen, and yet the pill increases estrogen... (LINK here > PCOS and ENDO). 2. OCP interferes with your natural hormone response (therefore your body’s stress response/cortisol) effecting your cognitive brain function and causes inflammation to the brain (LINK here > stress management, libido, thoughts and hippocampus). 3. The OCP is linked to cancer growth. 4. The IUD shrinks your clitorus (by 20%). 5. The Copper Coil damages vaginal tissue. 6. Mirena lowers your androgen index = lower libido & vaginal dryness. 7. The OCP robs your body of B Vitamins. 8. Nuvaring has been shown to compromise the cardiovascular system, leading to deep vein thrombosis. 9. OCP influences and implicates your gut microbiome, HPO Axis and digestive system which can attribute to extraintestinal symptoms and depleted neurotransmitters; mood changes, anxiety, depression, brain fog, insomnia, memory loss etc. 10. Birth Control Patch increases your risk for stroke & cancer. It can also irritate the skin. 11. None of these protect you from STDs, and these drugs were designed for contraceptive reasons only, not to treat hormonal complications, and yet I know SO many women that are prescribed OCP for the treatment of PCOS and ENDO... riddle me that?! Etc etc... There are MANY further dysfunctions and statistics that are linked to OCP/contraceptives, which I’ll save for another day! It’s prevalent and yet it’s such a ‘taboo’ topic! I think it’s important to be informed, educated and understand why, how and where always! Ask the questions, do your own research and share your experience. I want to hear your story or experience! Comment below or DM me

20.01.2022 Happy Monday y’all ‘Controlling the controllable’ There’s not much certainty in this life, particularly with covid and lockdown. It is what it is, and it’s completely out of our control. ... All you can do is make the MOST out of every single day, focus on the GOOD, do the things that make your HEART full, find JOY in the little things and stay POSITIVE! What we can we control? Ourselves, our thoughts, our daily footprint and routine! Lockdowns prevent us from experiencing our normal routines, activities and sense of purpose day to day. As humans, we thrive on structure and routine. Creating a new routine can help to make us feel energised, focused, less stressed and purposeful during present times! How to create your new normal; There is no one-size-fits-all approach to establishing a routine. All of us have different priorities, needs, and wants. Make a list of the following, and structure them into your day/diary: Achieve Make sure that you have a list of things you need to achieve, whether it be to do with training, housework, chores, or work. Connect Make sure that you have a list of things that provide you with a sense of connection. This could be cooking with family members, playing online video games with one another, or video calling with friends and family. Enjoy Make sure that you have time to enjoy yourself, whether it be watching movies, exercising, or reading your favourite book. Outside of creating a new routine, it’s important to focus on your overall health and well-being by prioritising these simple yet imperative basic human needs; ~ Sleep ~ Exercise ~ Nourish your body If you need any support, advice or help on creating a routine and healthy habits during lockdown #3 here in VIC ~ please feel free to reach out! @glutes_by_gab @gabriella_allegra

19.01.2022 What is PCOS? Polycystic ovarian syndrome. Symptoms can include multiple or small follicles or cysts on the ovaries, dyslipidemia, insulin resistance, hormonal imbalance/elevated androgen or estrogen levels, difficulty with weight control, irregular or painful or no periods, acne, hirsutism, complications with fertility, mood disorders, thinning hair, male hair patterns and osteopenia. ... My personal experience and symptoms were... - Irregular and NO period/cycle - Follicles on my ovaries - Pain and cramping - Bloating, discomfort, sluggish digestion I saw numerous GP’s and specialists that read my blood tests as ‘normal’, did not suggest for further testing or investigations and suggested I go back on the OCP as a solution Not ONE doctor ever asked me about my current nutrition, stress levels, sleep, digestion/functionality, family history or any other lifestyle factors... I was NOT satisfied with this answer and solution, so I started my own research and investigation making some HUGE lifestyle changes, saw a Naturopath who was recommended to me by a close girlfriend, and more recently a local integrative GP (recommended by another girlfriend) who has been INCREDIBLE and educative on a whole new level! My form of PCOS was directly linked due to ‘high’ - LOW estrogen levels attributed to years of being on the OCP, heavy metal, and environmental toxins - Endocrine disruption from (Benign prostatic hyperplasia). How did I find this out? Through thorough testing (blood tests, hormonal testing and the DUTCH urine test). Thanks to the support and care of my Integrative GP and Naturopath. The cause of polycystic ovary syndrome is very complicated and not straight forward for any one individual, it can be linked to a combination of genetic and environmental factors. TYPES OF PCOS or POLYCYSTIC OVARY SYNDROME There are four types of PCOS: Insulin-resistant PCOS, Inflammatory PCOS, Hidden-cause PCOS, and Pill-induced PCOS (listed in images > swipe) What’s the solution? True FUNCTIONAL MEDICINE. Not the random BB GP who runs a test and shrugs off the mysterious results- doctors that can work through the layers of causes and symptoms. The language here is harsh but SO PAINFULLY TRUE for women who suffer from endometriosis, PCOS, infertility etc. I could exhaust us all with the ridiculous reasons women are given the only option as hormone birth control, but my post would be even more of an essay than it already is Moral of the story, I decided to listen to my body. To hear it’s cries. To focus in on the areas that needed love and support. To not take OCP as an acceptable answer and investigate. Question everything and prioritise your health! #PCOS

18.01.2022 I am offering outdoor park PT in the Hawthorn area for those of you that are interested and within the 5KM radius! Please shoot me a PM or email if you’re interested to find out further information! E: [email protected]... Limited spots/days available.

18.01.2022 Yesterday I finally did something I’ve been considering doing for a long time... From @ifbbproleagueoz Bikini > Fitness Division! This isn’t something I openly advertised prior to yesterday’s competition, in fact I only told a small handful of people. The honest truth is, I was so nervous about trying something new, challenging and so completely different to what I’ve done before, that I doubted myself even after much energy, time and effort pulling it all together. Comple...tely out of my comfort zone. I literally decided to go ahead with it 110% a week ago, although I’ve been training, rehearsing and practicing with this in mind for the past 3-4 months in particular. I’m so glad I trusted my gut, heart and intuition - because yesterday just felt right to me! To be judged on your skills, strength and ability, over aesthetics is so rewarding for me and a very refreshing change. I train like an athlete, relentlessly because I love the feeling of being strong - the aesthetic outcome is just a bonus byproduct of my lifestyle, passion and purpose. Without getting too deep and meaningful, this week has been rough in many aspects of my life (work, personally, emotionally and physically) and the icing on the cake was saying goodbye and putting down my family cat 3 hours before competing yesterday... A few thoughts to take away from this week... 1. Don’t be afraid to try something new and challenging, that’s usually where the best outcomes come to fruition. 2. We’re all human and have self doubt/fear! Have the strength to overcome those thoughts and block them out. 3. Push yourself out of your comfort zone. 4. Be relentless in your pursuits and passions. 5. Don’t give up, no matter how hard it may seem or how many blockades are thrown your way. 6. Trust your gut. 7. Anything is possible if you believe in it enough. 8. Work hard in silence, let success be your noise. Happy Sunday y’all #foodforthought See you in Qld @ifbbproleagueoz #ifbbfitness

17.01.2022 Part 3 PCOS. How did I make my PCOS asymptomatic and get rid of the ‘syndrome’? ** Disclaimer! Before I continue, let me just STRESS that this is just an account of my story, and what worked specifically for me, my symptoms and my body. There’s no one-size-fits-all approach to treatment.... There are MANY different causes, symptoms and strands of PCOS syndrome ~ not one is the same as another, nor is one individual the same as another! If you have symptoms, or your concerned ~ please go and seek the advice of a professional naturopath or integrative GP to implement the most effective and accurate plan that’s specific to you. Generally speaking, managing the below factors listed through lifestyle, nutritional and dietary supplementation are proven and scientific in seeing SIGNIFICANT improvement not only in female hormonal health, but also for general health and wellness. WHAT DID I MYSELF DO and STILL focus on? 1. Nutrition: - NUTRIENT DENSE - WHOLE FOODS (no processed or heavily preserved foods) - ANTI-INFLAMMATORY foods - ORGANIC - ANTIOXIDANT RICH FOODS - BALANCED DIET ~ proteins, fats and carbs (specifically if you are insulin resistant) - LIMIT/AVOID ENDOCRINE DISRUPTERS ~ often found in canned, heavily processed and preserved foods and water (dioxins, phthalates, pesticides, BPA & glycol ethers) - DRINK FILTERED WATER - INCREASE FIBRE INTAKE - INCREASE MAGNESIUM INTAKE - CUT OUT COFFEE/CAFFEINE - LIMIT ALCOHOL INTAKE 2. Lifestyle: - REMOVE AND LIMIT/AVOID HARMFUL ENDOCRINE DISRUPTERS (toxins) found in; makeup, cleaning products, personal care items (BASICALLY EVERYTHING WE USE ON A DAILY BASIS ) - MAINTAIN A HEALTHY WEIGHT through exercise and dietary protocols - BALANCE YOUR EXERCISE; specific forms of exercise can be helpful and some can be disruptive. Find the right balance and a form of exercise that works best for you. - PRACTICE GOOD SLEEP HYGIENE - REDUCE STRESS 3. Dietary supplementation (GOOD QUALITY PRODUCTS); - PROBIOTIC - MAGNESIUM - IODINE - MACA - VIT D - IRON - TUMERIC - FISH OIL - EPO - CHROMIUM - INOSITOL - VIT B Again, this is what worked for me! I did this alongside the support and direction of a naturopath, Functional Medicine and holistic health professionals. I also completed a 9 month detoxification diet and protocol 2 years ago which was specific to my needs, symptoms and causes. My experience, learning and knowledge is what inspired me to commence my further study in BHSc Naturopathy (natural medicine). I’m inspired to empower, educate and help other women, so they too can take their health into their own hands and make informed decisions about their body, diet, and lifestyle. Feel free to DM me and ask any further questions you might have! I have some incredible industry contacts and professionals that helped me, to pass onto you if you need further support and help!

15.01.2022 Come and support the girls and all their hard work if you can!

11.01.2022 Are you interested in competing in Season A or B in 2021? Now accepting applications for comp prep clients for 2021. If you’re interested in competing in Season A, please get in contact by the end of this week (latest). ... For season B, by the end of December 2020. I’m only taking a limited number of comp clients for next year so that I can give each individual the undivided support, care and attention that’s required. Please feel free to contact me for further information, pricing, my approach & details. Application only: [email protected] OR DM @glutes_by_gab @g_a_fitness @gabriella_allegra @icn_victoria @ifbbproleagueoz #glutesbygab #icn #ifbb #icnvic #icnvictoria #ifbbproleagueoz #ifbbproleaguevic #competitioncoach #compcoach #comprepcoach

05.01.2022 There’s no question that 2020 has been challenging and TRAUMATIC on many levels for everyone! The impacts of isolation, particularly under stage 4 restrictions here in Melbourne has us all feeling anxious, stressed and worried. Speaking with clients, family and friends regularly, it’s evident to me that ‘positivity’, ‘productivity’ and our mental states are wearing very thin. We are all increasingly overwhelmed by the trauma, uncertainty, and lack of control of the situatio...Continue reading

04.01.2022 That Friday feeling More than just glutes #glutesbygab #ifbbfitness #fridayfeels ... @glutes_by_gab @gabriella_allegra @ifbbproleagueoz @ifbb_pro_league @npcworldwideofficial @charleslowthian

01.01.2022 Who run the world?! GIRLS #iwd2021 HIWD to all my sisters out there "To all the little girls who are watching this, never doubt that you are valuable and powerful, and deserving of every chance and opportunity in the world to pursue and achieve your own dreams." ~ Hillary Clinton... I’m lucky enough to know so many individual strong, courageous, independent, intelligent and inspiring women - that have been a big part of my journey and have helped me grow into the woman I am today! What gets me out of bed every single day with passion and purpose? My mission in this life is to lift other women UP, CHEER them on and give a helping HAND along the way! I want other women to feel their BEST, HEALTHIEST, most EMPOWERED, STRONG and SECURE selves through the use of sharing my skills, experiences, education, knowledge and strength. Belief is where it starts. You are ENOUGH, you are WORTHY and you are EVERYTHING you ever needed! Alone we are powerful, together we are a force #anythingispossible