Create the illusion of a small waist by building your back and shoulders 👌🏼
Back and shoulder workout:
Pull ups 3 x 8
Cable row 3 x 12
Single arm DB rows 3 x 10
Cable lateral raises 3 x 10
Cable front raises 3 x 12
Cable rear fly’s 3 x 12
Wearing my favourite @ryderwear seamless crop and tights, these are so comfortable to train in and hello tight waistband on the tights to suck everything in 😂🙌🏼 use code ALANA10 to save $$
Time to focus on this reverse diet so I don’t undo all my hard work 👊🏼 After consuming in excess of 4000-5000 calories each day for the past 4 days, it’s time to reel it in a little... okay a lot! 😬😂 #keepingitreal#abspleasestay
Wearing @ryderwear seamless collection in size S top and XS leggings, use my code ALANA10 for a discount ❤️
BE CONFIDENT 💜 .
Too many days are wasted comparing ourselves to others and wishing to be something we aren’t. Everybody has their own strengths and weaknesses. It is only when you accept everything you are and aren’t, that you will truly succeed ✨
MY 7 WEEK TRANSFORMATION ❤️
Left: August @wbff_official Worlds Vegas where I placed first and won my PRO card
Right: October @wbff_aust International PROAM where I placed 4th in the PRO Division .
My goal has always been self improvement. I’m so happy I was able to bring a tighter and more conditioned package to the PRO stage in order to be competitive with the high caliber of Pro Diva Bikini athletes.
For my customised 8 week training, nutrition and supplementation programs, click the link in my bio and let’s work together to achieve your goals ☺️❣️
@wbff_aust INTERNATIONAL PRO/AM ❤️
4TH PLACE AT MY FIRST PRO SHOW!!!! 😍😍😍
To me, I’ve won. Winning is what happens through the competition prep process, the struggles you overcome, the mental strength you develop and the pride you gain within yourself of all your hard work and discipline. This is a subjective sport and a placing does not define you. Have the strength and determination to keep working on yourself in order to grow and progress further as there is no end point when it comes to you. For me personally, I love the process, I love seeing the results of my discipline when it comes to training and nutrition and I love realising how mentally strong I am.
Thank you to my coach @lmtlsstraining for all your support and guidance in getting myself to the best condition of my life, I am so proud of the package I brought to the stage. To my sister @thefitpharmacist_ thank you for everything you have done to help me, I am so appreciative of you. Thank you to my mum and brother @mattjamesvogt for coming and supporting me on show day. Thank you to @pauline_wbffaustralia and @ari_empire for giving us PRO athletes an opportunity to compete in Australia at such a high calibre show and @allisondillett and @paul_dillett for creating such an amazing federation to be apart of with so many opportunities afforded to us. A special thank you to my sponsors @modfitness247@ryderwear and @asnrobina for your ongoing support towards my health and fitness goals. Lastly, thank you to every single one of you who have supported my journey to the WBFF stage. I feel so honoured that I am able to inspire so many of you by sharing my health and fitness journey ☺️❤️
What’s next for me? Bring on growth in all aspects of my life, watch me work 👊🏼
HAPPY 30TH BIRTHDAY TO ME!! 🎉🎉🎉
Well it’s actually tomorrow but my beautiful sister @thefitpharmacist_ gave me these balloons today so of course I had to get a photo with them while I’m all dressed up for the @wbff_aust registration night! ❤️
Every leg day starts off with glute activation exercises for me. My main priority has always been to grow my booty so I make sure I prioritise these activation exercises to ensure my glutes are firing for all my compound exercises. Give this superset a try next leg day, 15 reps each leg x 3 sets 👌🏼🔥
Current shape - taken yesterday at 3 days out 💜
This is me after 2 lower carb days previously (160g of carbs 😂), 3 meals and 5.5L of water.
Looking forward to extra carbs over the next few days to fill out 🙌🏼