ALEIL Fitness

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ALEIL Fitness

Here at ALEIL Fitness, my promise is to provide the guides necessary to those with the mindset to pu

02/05/2026

Let’s be real: February is where most New Year’s resolutions come to die.

But it doesn’t have to be this way. Small steps, consistent action, and effort will compound over time. Just like this leg day session, the hardest part about achieving your goals is getting yourself started. Once you’re in the middle of it and have gained some momentum, things start to change.

If you’re having a hard time sticking with it, try:
- reassessing: is the initial goal reasonable?
- simplifying: how can I make this dummy-proof?
- recommitting: what can I do to get over myself?

Never forget that quitting in February means starting over in March. So let’s stay with it!

Let me know how things are going for you!

And if you’re needing some extra accountability and support, let’s talk about how I can help!

01/31/2026

Fun fact: you don’t need “muscle confusion”… you need periodization.

Unfortunately a lot of us still think we need to “confuse” or “shock” our muscles in order to see gains but that’s not how it works.
Your nervous system does need variety, but this needs to be strategically planned on a program long enough to adapt and progress (but not so long that you phase out of adaptation completely and your routine and progress stagnates).

Here’s what to do instead:
- Focus on following the same routine for several weeks
- Make adjustments as necessary if your anatomy or mobility necessitates it
- Change the program with new movements, tempos, rep schemes, implements, etc.
- Take notes on what does or doesn’t work
- Repeat!

I put myself and my clients on a periodized program to maximize results for athleticism, mobility, and body composition.
Typically this revolves around strength training, body building, and stability

Let me know what y’all do to periodize in the comments or shoot me a message if this is all new to you!

11/20/2025

Here’s how to close out your 2025!

Believe it or nowt, we are almost 6 weeks away from the new year.
Now is not the time to mail it in, give up, and use the holidays as a convenient excuse.

Here’s what to do instead:

1. Set up a plan that you know you can do for at least the next 60 days
2. Perfection is a trap!! Focus on consistency!
3. Keep it simple: hydration, movement, and good nutrition
4. Establish your non-negotiables!
Ex: at least a 15 minute walk and drink 3 bottles of water every day
5. Rinse and repeat! You don’t get there all at once, you take it one day at a time and stack up your wins

YES, you can still enjoy the foods you love during the holidays!
NO, you can’t let those turn into holiweeks!

Simple daily habits will do so much more than waiting until January 1st to do something.

Let’s do this y’all!

Let me know below what your non-negotiables are!

11/02/2025

You don’t need more motivation. You need a better system.
Most people think success comes from willpower.
They tell themselves they just have to “try
harder.”
But motivation fades. Environment doesn’t.
If junk food is on the counter, you’ll eat it(me too!).
If your gym bag is packed, you’ll train.
If your water bottle is on your desk, you’ll drink more water.
You don’t rise to the level of your goals. You fall to the level of your setup.
Your surroundings make most of your decisions for you. The trick isn’t to be more disciplined.
It’s to make good choices easier and bad choices harder.

Here’s how to start:
– Keep high-protein snacks where you can see them
– Prep your gym clothes before bed
– Leave a full water bottle next to your phone charger

You’re not lazy. You’re responding to what’s around you.

Discipline is just good design repeated daily.
Set your environment up to support your goals. You’ll start winning without trying harder.
And if you need help coming up with systems, I’m looking for 5 busy but nerdy millennials who want to lose 10 pounds, increase energy level, and feel stronger in the next 60 days! If that sounds like you, give me a shout in the comments or send a quick DM!

10/31/2025

You didn’t fail because the scale didn’t move. You failed if you let it decide whether to keep
going.
Progress isn’t linear. Your body adjusts slowly.
If you’re eating better, moving more, and recovering well, you’re improving even when it doesn’t
show yet!
The real win isn’t the number. It’s the discipline you’re building while nobody sees the progress.
Keep going. The results always show up after the patience does💪🏾

10/29/2025

Strong looks different for everyone.
For some, it’s lifting heavy(yea buddy!).
For others, it’s carrying all the groceries without stopping.
For some, it’s being able to walk up the stairs without losing breath.
You don’t need to compare your version of strength to anyone else’s.
But here’s the truth most people don’t realize: you can’t feel strong if you’re constantly breaking
your body down without building it up.
Most people train too hard, sleep too little, and eat too little. Then they wonder why progress
stalls.
If you want to feel strong, you have to train for strength, not just sweat.

Here’s where to start:
– Lift weights 3–4 times a week with intention, not punishment.
– Eat enough protein (at least 25–30g per meal).
– Aim for 7 hours of sleep.
– Walk daily to keep your energy steady.

You don’t always have to chase numbers to earn the title of strong.
You just have to keep showing up for yourself, especially on the days it feels hard.
Real strength isn’t just about how much you can lift(Although it sure can be fun😉)

It’s about how consistently you can show up when no one’s watching.

If you want help staying consistent: I’m looking for 5 busy but nerdy millennials who want to lose 10 pounds, increase energy level, and feel stronger in the next 60 days. If that sounds like you, give me a shout in the comments or send a quick DM!

10/28/2025

Most diets fail because they’re designed for people with no stress, no kids, and all the time in the world.
You don’t live that life.
Between early mornings, work, errands, and keeping everyone fed, your “plan” doesn’t stand a chance. Then you blame yourself for falling off. But you didn’t fail. The plan did.
You don’t need another restrictive reset. You need structure that works irl.

Here’s how to fix it:
– Pick 3 meals you can repeat weekly
– Schedule 2 workouts or walks and protect them like appointments- Prep 1 easy backup dinner for chaotic days

Dassit!
You don’t need 20 new habits. You need 3 that actually fit your life.
The magic is in repetition, not intensity.
The people who stay consistent aren’t the most disciplined. They’re the most organized.
Stop chasing the perfect plan. Build one that survives your busy week.

10/27/2025

Hey y’all!

It’s easy to get wrapped up in the idea of being ‘motivated’, but today focus on that one small action you can take to get you closer to your goals!

P.S.: I’m testing a new 60 day program! I’m looking for 5 busy(yet nerdy) millennials who want to lose 10 pounds, feel stronger, and gain more energy in the next 60 days! If that sounds like something you’re interested in, let me know in the comments or shoot me a quick DM!

08/27/2025

If you’re not tracking your macros, are you even doing it right??

Who else is staying on top of their intake?

10/23/2021

New arm combo!!

Try it:
- Hammer curl(stutter) x4 reps
- Wing Chun curl x12 reps @ 2010

Hammer curls are a great way to engage the biceps with additional recruitment from the brachioradialis. Wing Chuns are a unique move that can help get extra recruitment from the short head of the biceps.

Pro tips:
- keep elbows under your shoulders
- full pause on stutters(no California roll)
- tempo down on the last segment of Wing Chuns

Give it a try on your own for a quick bicep burnout: 4 sets with 50 seconds rest in between!

Happy lifting💪🏾

08/11/2021

Check out my top three reasons for adding strength training to your workout routine! Number three may be a shock so keep your eye out for it!

07/19/2021

Today, I’ll be sharing a few quick nuggets on how to fight insulin resistance! Number 3 has dual benefits so keep an eye out for it!

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http://aleilfitness.com/

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