Alyce Crawford PT | Public figure
Alyce Crawford PT
Reviews
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25.01.2022 *BEGINNERS WORKOUT Below is a workout made for a client who is a beginner, wants to lose body fat, and gain strength -5-10 minute power walk on an incline (warm up) -200m row... -10 lay down push ups -20 dips 3x rounds -5-8 calories assault bike -16 dumbbell step ups -3 heavy sleds 3x rounds -10-15 squat jumps -10-12 dumbbell squat press -12-15 dumbbell jumping jacks 3x rounds
23.01.2022 Don't have a lot of time to train? Can't get to the gym? Don't have any equipment? I got you!! Try this 30 minute at home fat burning + leg + cardio workout!! . INSTRUCTIONS -Set a timer for 30 minutes... -Work your way down the list of exercises, and complete as many rounds as you can within the time . EXERCISES -5x 10 mountain climbers + 2 snap jumps (continuous combo for 5 rounds) . -20 squat jump opposite knee to opposite elbow (count the squat jump only) . -30 resistance band pop squats (resistance band optional) . -10 half burpee into squat jump (count the squat jump only) See more
23.01.2022 Back in Aus which means back to reality/routine (and back in the sun + sea)!! I personally love routine, and being organised. I know many people out there have set new health and fitness goals for 2019. Some might be picking up where they left off, and some might be starting fresh for the first time. . Ive spoken to most of my personal training clients, and they have all expressed how much they have missed training, yet nervous to start back, after a few weeks of no exercise... at all. . SO to help anyone else out there who needs a little motivation/helping hand, below Ive listed a few helpful tips -Dont go on a crazy detox because you just ate anything and everything over the holidays! Just eat wholesome, nutritious, YUMMY food instead. Make sure you enjoy what you are eating, because if you arent enjoying, you wont be consistent, and if you arent consistent, you wont see the results. -Dont set unrealistic goals to begin. Aim for something tangible, and something that you will stick to (e.g. exercise 3-4 days vs 5-6 days the first few weeks back). Get sweaty, and get that heart rate up if fat loss is your goal. -Think about how much better you will feel once the workout is over, not to mention the amazing sleep you will have that same night!!!!! See more
19.01.2022 For me, exercising is a representation of the respect I have for my moving, able, healthy body. Exercise is how I show up for myself. I exercise 6 days a week, because I WANT to, not because I HAVE to. Not every week is perfect, but I always try my best. I work hard because it makes me feel confident, strong (both mentally and physically), and proud. I love to challenge myself, because I love the feeling of accomplishment when Im finished. That sense of achievement after a workout, feels AMAZING, which is why getting up and training my butt off is always worth it . This is also a time to thank the amazing team behind me, who motivate, and support me every single day @scoopmanagement I wouldnt be anywhere without the hard workers behind the scenes!! Im very lucky indeed @_edwardsandco #edwardsandcoalexandria
18.01.2022 When it comes to health and fitness goals specifically, Its important to remember that it takes hard work, and it takes sacrifice at times. No pill, tea, and/or powder is going to magically do the hard work for you!!! Only you know if youre trying your best, and giving it your all when it comes to the hard work. . Remember to find the balance that works for YOU, and YOUR goals. . I often crave chocolateand donutsjust like you do, however, I have specific goals, and I know... that if I were to eat food like that all the time, every time I felt like it (Im talking every day haha), instead of going without at times, I wouldnt achieve my goals. I also know how awful I would feel, so I happily choose to eat those kinds of foods in moderation. Its my body, and therefore, my choice. What I choose to do, might be different to what you choose. . Below are my top tips for living a happy, balanced lifestyle: -If youre really struggling to exercise and get motivated during winter, I suggest you put your gym gear on, and just start!!! 5 minutes in, I promise youll be warm, and you will forget that its actually freezing!! The feeling when youre done is ALWAYS worth it!! -For the majority of your weekeat nutritious food that you enjoy, then when youre really craving something, or have a special event on the weekend, enjoy and eat what you want!! -Nutritious diet, consistency, hard work, sacrifice and patience 80% of the time -Challenge yourself and step out of your comfort zone. The second you face your fears, and whatever is standing in your way, is the second youre already mentally stronger, and taking a step in the right direction!!! See more
17.01.2022 This mornings sun + sea hit Cam and I love a morning routine of: exercise, followed by an ocean dip, followed by a delicious coffee . It is however, hard to be motivated every single day. I get in motivation ruts all the time. Most days I am all about exercise, and fueling my body with nutritious, low FODMAP food, and some days Im all about being a sack on the lounge #netflixandchill Cadbury, and burgers. Thats life!! . I always tell my clients to not beat themselves... up when they are struggling. My advice is to go with the feels, be kind to yourself, and you will naturally find that motivation again. For me, when Im in a rut, I try to regain my motivation by thinking how much better I feel when I eat nutritious food, and conistently move my body. I am genuinely happier, and in such a great mood when Im motivated, and looking after my body. I try to remind myself of all the benefits when Im feeling a little depleted. Exercise doesnt reduce my bloating exactly, but it provides the goods mentally, and my body feels less "heavy", once Ive had a killer sweat sesh See more
17.01.2022 Dont have a lot of time to train? Cant get to the gym? Dont have any equipment? I got you!! Try this 30 minute at home fat burning + leg + cardio workout!! . INSTRUCTIONS -Set a timer for 30 minutes... -Work your way down the list of exercises, and complete as many rounds as you can within the time . EXERCISES -5x 10 mountain climbers + 2 snap jumps (continuous combo for 5 rounds) . -20 squat jump opposite knee to opposite elbow (count the squat jump only) . -30 resistance band pop squats (resistance band optional) . -10 half burpee into squat jump (count the squat jump only) See more
15.01.2022 AT HOME WORKOUT *Upper body + cardio burn below *Please excuse my poor form, I filmed this at the end of my workout and my body was cooked!!!! . -36 minute workout... -Set a timer for 36 rounds + 45/15 (45 seconds=work, 15 seconds=rest). I use a free boxing interval timer app on my phone -Repeat each exercise 3x before moving to the next (e.g. straight punches 3x rounds, then plank 3x rounds and so on) -Once you have completed the first 6 exercises (18 rounds in total), repeat all again/one more time -By the end of the workout, you should have completed 6x rounds of each exercise -Equipment: 2 light dumbbells (I used 2kg) . -Straight dumbbell punches-fast . -Plank . -Commandos (can perform on knees if toes too hard) . -Dumbbell jumping jacks-fast . -Mountain climbers . -Shoulder taps *2x rounds See more
14.01.2022 Pretty 52 spreading the word Thank you
13.01.2022 POST HOLIDAY IBS FEELS This is a result of eating whatever I wanted over the weekend, while I was in Kiama with my family. I was very much in the moment, relaxed, and happy, so I went with the feels . Although I am quite sore and uncomfortable, every single bite I had of battered fish, every lick of ice cream, and every piece of chocolate I ate WAS ALL SO WORTH IT!!!!! All was enjoyed wholeheartedly, and without any guilt! Why? Because that is life, that is how I practice ...balance, and that is what makes ME happy! . I equally enjoy a healthy grilled piece of salmon, as much as an oily, battered piece of barramundi Yesterday I knew enough was enough, and I went about my week as normalnutritious low FODMAP food (bread, cheese, pasta aka all the good stuff), and exercise. BALANCE EVERYBODY #ibs #bloated #bloating #glutenfree #lowfodmap @ Cronulla, New South Wales, Australia See more
09.01.2022 BELOW part of my workout that I did over the weekend in Kiama (but filmed today at the gym for you). Add this 18 minute finisher to the end of your next workout!! As always, it is simple, effective, and can be done at home with no equipment. Perform each exercise as fast as you can, while keeping form, and you will have yourself a nice, sweaty, full body burner __________ THE WORKOUT 1. 1 minute box step overs (can use a chair if at home) 2. 1 minute plank walk outs... 3. 1 minute 10 shoulder taps + 10 high knees (combo) 4. 1 minute 6 lay-down push-ups + 10 cross body mountain climbers (combo) 5. 1 minute right leg reverse lunges 6. 1 minute left leg reverse lunges 3x ROUNDS!! See more
09.01.2022 IBS FEELS!! Swipe right *First picture=Sunday morning (yesterday) after a night of consuming high FODMAP food + wine with friends *Second picture=Saturday (the morning of, before the high FODMAP party) after a morning workout + following a low FODMAP diet consistently . How to manage IBS during the silly season... These photos depict the unfortunate reality of IBS. This might not look bad to some, or this may not be understood completely, but Im telling you, the pain is not a fun time. . I try my hardest to manage, but life happens, and sometimes I decide to feed my soul. At this time of year in particular (Christmas + summer are life), there are more social gatherings than usual. The bad news, there are repercussions The good news, I now know how to deal with an IBS flare up (unlike 2 years ago, when I had no idea) . After the soul has been fed, the following day my focus is completely on my health. Low FODMAP + nutritious food for the win. I will always exercise, even during a flare up because it makes me feel better. I have mentioned before that exercise doesnt get rid of my bloating completely, but my body feels a little lighter after Ive moved it. Usually when I am bloated and sore, I will only exercise for 30 minutes max. . Silly season has definitely begun, and although I am not looking forward to looking pregnant every now and then, I know the bloat and pain are worth it, if it means I get to spend this amazing time with my best friends, family and boyfriend #ibs #lowfodmap #bloated See more
07.01.2022 BELOW My workout from yesterday morning in Kiama (akayour next workout) The workout is simple, no equipment is needed, you can do it in a small space, and you will sweat your face off... If you go hard enough that isOn an unrelated note, you will see my sports bra change throughout. I filmed half of my workout in one, then swapped it for a more supportive one.... then they both got jumbled up once I had edited sooooo thats why __________ -Set a timer for 40 minutes (...30 if time poor) -Complete as many rounds as possible __________ -40 Pop squats (stay low) -60 High knees -30 Snap jumps -50 Mountain climbers -20 Commandos -30 Skaters See more
06.01.2022 I LOVE programming my clients workouts for the week!!!! Every client has different needs, so I make each workout based on goals, fitness levels, likes/dislikes (to an extent), and/or injuries (if they have any). Below is a workout I have made for a client whose goal is to reduce body fat, and tone their body. This particular client has been training with me for 1 year, and at a high level of physical fitness, thus the below is an advanced workout *HIIT: *Assault bike *8 rou...nds *30/30 (30 seconds work MAX effort/30 seconds complete rest) + *12 minute amrap (as many rounds as possible) *50 battle rope slams *200m row sprint *12 squat thrusters *15 resistance band jump squats + *HIIT: *Skipping *8 rounds *30/30 (30 seconds work MAX effort/30 seconds complete rest) + *12 minute amrap (as many rounds as possible) *10 12kg dead ball slams-pick up on bounce *4 sleds *10 calories skiErg *10 burpees chest to floor See more
05.01.2022 Growing up, well into my mid-20s, I was naturally very thin. I got away with eating whatever I wanted, and still had abs. A typical day looked something like thissnack on chocolate throughout the day, 2 minute noodles for lunch, oven fries and nuggets for dinner. I now feel sick thinking about that disgusting diet, however at the time, knew no different. It became habit, and whatever I felt when I ate that processed, sugary food every day, became "normal". . It wasnt until ...I moved to New York to live, that my body completely changed. It was there that I got IBS. For the next 3 years, I slowly gained weight, and had no idea how to feel well again. I continued to gain weight, despite how healthy I ate, or how much I exercised. I was eating healthy food, however wasnt digesting any of it properly, as it was all high FODMAP food, which I didnt know at the time. Basically, my body was working against me! . I then sought help from Dietitian @joturnerhealth and my body started to react and change, but in a positive way this time. Jo helped me follow a low FODMAP diet, where I then lost weight, had my IBS under control, and most importantly, felt healthy again. Exercise played a large roll in these physical changes also. I worked hard, continued to lose weight, and started to tone my body again. I also felt ridiculously strong, mentally and physically. I now choose to eat nutritious low FODMAP food because it genuinely makes me happy. Its not a hard choice to eat this way. Yes, I absolutely eat burgers, chocolate, and other high FODMAP food occasionally, and it tastes AMAZING. However, to be completely honest, when I eat too much of it, I feel awful!! This is when I realise how eating healthy, nutritious, low FODMAP food 80% of the time makes me feel, and that is HAPPY!!! Remember if you have a goal, be strong, and do whatever you need to if you feel a bad habit, or fear is holding you back. If I can do it, so can you!!! #goteam See more
05.01.2022 The next round of my 8 Week Couples Health And Fitness Program is kicking off again for 2020, and I have 3 spaces available, for 3 motivated couples Please read below LOOKING FOR THREE COUPLES LIVING IN THE SHIRE!... Friends, siblings, husbands, wives, work colleagues Would you like to lose weight, tone up, become fitter, feel confident, and feel healthier this year? Would you like to achieve your goals, but need that extra push, motivation and accountability? Would you like to learn how to achieve those goals, while still enjoying bread and pasta, and eliminating the stress of calorie counting? If the answer is yes then I would love to show you how. My 8 week training program is specifically designed for couples, and will help you learn: * How to exercise and lift with correct technique without getting injured * How to sustain a healthy and enjoyable lifestyle without a restrictive diet, pills, or shakes * How to love the skin youre in and kick those negative thoughts * Plus, if youre an IBS sufferer like me, I can guide you on how to lose weight while still being able to manage your symptoms (something I was able to do and personally lost 10 kilos). If you do suffer from IBS you will know that it is hard to lose weight and feel your best so Im your gal when it comes to everything FODMAP/IBS related ... and the best part? You will not only split the cost of training, you will also receive the motivation and encouragement that comes with training alongside a friend, family member, or loved one on the same journey as you! Whats involved: - Two Personal Training Sessions per week - A nutrition guide that encourages balanced eating (no restrictive diets or calorie counting) -Supermarket success walk through / grocery shop (FODMAP specific if required) -Recipe Ebook, tips and tricks, portion control, meal and snack ideas -Initial goal setting consultation for each couple -Weekly accountability, encouragement and motivation - 24/7 coaching, mentoring and education All fitness levels encouraged to apply. I can scale everything to suit each clients abilities. No two workouts are ever the same! Every session is programmed and tailored to each couple. If youve made it this far, amazing! Getting involved is easy, Please get in touch via email [email protected] + visit my Instagram to read more about my training and health philosophy @alycecrawford I look forward to hearing from you!!
05.01.2022 IBS FEELS TODAY! READ BELOW This photo makes me happy & makes me smile because it was taken while I was in a state of pure happiness on a weekend away not long ago. Unfortunately today I did not feel this happy or look like this photo. My IBS decided to muck around with my body & take complete control. I woke up with an extremely bloated stomach which has been cramping up all day. And what warranted this? A lunch out with my girlfriends last weekend where I had some white wi...ne & a meal that had garlic in it. Going out to eat causes me a lot of anxiety as I dont have absolute control over the ingredients in my meals, or often I have to choose a pretty bland option that is low FODMAP, so I do limit going out. However, I still need to enjoy my life + food makes me VERY happy so I will occasionally go all out to enjoy, I just have to acknowledge the repercussions & thats life. Ive completely accepted that IBS will forever impact my life & its not always going to be smooth sailing. The majority of the time I feel well & healthy but there are still days that my IBS breaks me. Every single day I work hard to ensure Im doing everything in my power to manage my IBS so I dont feel sick, however this becomes very tiring & stressful day in & day out so I therefore have my "off" days. This is not a post for sympathy, Im only wanting to share how Im currently feeling in case anyone else can relate or is having a similar struggle today. The one & only thing that made me happy today was exercising (even though I did not feel like moving from bed) so just keep in mind if you are contemplating exercise, think about the mental benefits, they are magical!!!! . . . . . . . #ibs #guthealth #exercise #happy #fodmap #fodmaps #lowfodmap #lowfodmaps #health #healthy #workouts See more
03.01.2022 LOOKING FOR THREE COUPLES LIVING IN THE SHIRE! Best friends, siblings, husbands, wives, work colleagues Does the below sound familiar? ... Your globo gym membership hasnt been used in months. Frustrated with your current state of fitness and appearance Confused about nutrition / end up on fad diet plans that go nowhere Looking for a PT that understands your goals and abilities. If this sounds like you, then please keep reading. Ive just finished putting together my new 8 week training program, specifically designed for couples looking to drop a few kilos, improve their fitness, and get back into a serious routine heading into spring! Things you will learn: How to achieve a healthy mindset How to exercise with correct technique How to stay disciplined under pressure The benefits of this program have also helped previous clients of mine: Increase energy Gain confidence Improve fitness Build Strength Sustain a healthy lifestyle Get motivated again Love the skin theyre in ... and the best part? The motivation and encouragement that comes with training alongside a friend, family member, or loved one on the same journey as you! Whats involved: Two Personal Training Sessions a Week (In the gym or outside) A nutrition guide that encourages balanced eating (no restrictive diets or calorie counting) Supermarket success walk through / grocery shop Recipe Ebook, tips and tricks, portion control, meal and snack ideas Initial goal setting consultation for each couple Weekly accountability, encouragement and motivation 24/7 coaching, mentoring and education All fitness levels encouraged to apply. I can scale everything to suit each clients abilities. No two workouts are the same! Every session is programmed and tailored to each couple. Please dont apply if: Not ready to put in the effort Cant commit to a serious routine Dont want to be coached Looking for a "deal" If youve made it this far Awesome! Getting involved is easy. Please get in touch via email [email protected] or look me up on Instagram if you would like a better idea of what Im all about @alycecrawford Alyce
01.01.2022 AT HOME WORKOUT . After four straight days of bed rest and feeling extremely "meh", I woke up this morning feeling on top of the world!! I felt well enough to train, but didnt want to push it too hard so came up with the above 25 minute boxing style circuit. I know I always go on about this, but being sick and unable to train, only reminded me of how lucky I am to move my body freely every other day. Exercise only brings positive outcomes . *EQUIPMENT:... -Set of medium weight dumbbells (I used two 4kg weights). If you dont have access to dumbbellsair punch or improvise . *INSTRUCTIONS: -30 minute AMRAP-Set a timer for 25 minutes, and complete as many rounds as possible within the time -When you are punching-PUNCH HARD!!!! Keep core, arms and wrists/fists nice and controlled . *EXERCISES: -20 squat into 2 dumbbell punches . -1 minute alternating jabs (jab jab left, jab jab right) . -1 minute 4 straight punches into 4 alternating shoulder press (continuous combo) . -60 shoulder taps See more
01.01.2022 Big boobs, small boobs, wide hips, no hips, thigh gap, thighs that touch, stretch marks, abs, cellulite, clear skin, blemished skin, short, tall, the list goes on. It has taken me a long time to feel comfortable in my own skin, and to embrace my body, just the way it is...IBS and all. . I still absolutely have days where I dont feel my best, especially when my IBS takes over my body. Feeling and looking pregnant, when youre not, plays with you mentally and physically, let m...e tell you haha. . As women, our bodies regularly experience change (periods, pregnancy, bloating etc.), so its natural to have our own body battles from time to time, and even become our own worst enemy. I personal train many females who each have their own insecurities. I try to help them overcome their battles as best I can, however I eventually came to realise, self love cannot happen, until the individual truly feels it themselves. I can tell my friends how beautiful they are, but how does that help, if they dont see it or feel it?! . This made me wonder, how do you learn, and practice self love? For me, IBS has taught me the value of my health. When I am having a flare up, or not feeling the best, I shift my focus to what Im grateful for. I know that sounds a little cliche, but it is honestly what helps me. I also learnt the importance of doing things only for myself, and nobody else!!! Sure, when Cam tells me he thinks I look pretty, it makes me feel amazing, but at the end of the day, it feels so much better when I feel it myself. . Like I mentioned above, it has taken me a long time to feel comfortable in my own skin, and Im still forever learning. I definitely feel self love is a tricky one, and I admire the women out there who are practicing their own self love, or are trying to figure it out, one step at a time See more
