Train with Alana

A little coaching update 🫶

I’m so grateful for the continued growth of my coaching business and, most of all, for the incredible clients who trust me to be a part of their journey.

New rates begin September 1st. Current clients, your rates aren’t changing!

Thank you always for the support. ❤️

Client spotlight ✨ (my mom 🤍)

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

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

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

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

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

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

Sometimes the nervous system just needs a different pace.

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

9 months in | 9 months out 💫

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

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

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

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

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

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

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

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

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

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

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

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

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

Things I would tell my younger self..

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