Alyna
@movewithalyna
Health, fitness and wellness coach
Striving to make people stronger, fitter, resilient and balanced 🙏🏽 All about mindset x movement.
warpcast.com/coachcoale/0...
Very excited to announce the release of my guest appearance on “The Delta”. Kevin Coale is a wonderful host, coach and public speaker. Enjoy and let me know if you found it helpful in any way!
🚨 New Episode Alert! 🚨
This week on The Delta, I’m joined by Alyna Han (@movewithalyna), a health, fitness, and wellness coach passionate about helping others become stronger, fitter, and more resilient while finding balance. She’s all about empowering through mindset and movement.
🎙️ Together, we’ll explore:
✅ Th
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One of my favourite posterior chain exercises 😍 The Roman Chair back Hip extension
It’s so important we train our spine in extension and flexion (in the lateral and sagittal plane) - making sure we start small and progressively load. Doing this will your glutes directly target the erector spinae muscles.
Make sure ...
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Pretty sure the pink plates and tape made me lift better 🤩
Happy with my Clean and Jerk session at @ontrackgym today 🏋🏽♀️ considering I missed last week’s.
Tall clean 3x5 (20-25kg)
Clean 4x3 (50-55kg)
3 part pause split Jerk 5x2 (ended on 52kg)
For anyone wondering, I am actually not made for this sport and have...
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Touch and goes are one of the best ways to improve your jerks because you HAVE to get your feet and bar pathway so right - or else the other reps are NOT happening
Here I’m doing a push press and split jerk complex (harder than it looks !)
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First workout of the year ! #2025
Was a nice easy bodybuilding sesh… because yes it was a late one last night.
Would have done some Oly lifting but no 15kg bar or places to drop so oh well! You just gotta do what you can, but incredible array of equipment for bodybuilding and accessory work 👏🏼
Did you guys get so...
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Happy New Years from Bangkok 🇹🇭🎆🎇
Wishing you all great things for 2025.
Always an exciting time to turn a new page and set new goals 🖋️
Love Alyna x
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Do you incorporate plyometrics in your training ?
Doing stuff like this will work on your Achilles tendon (stiffen it) so you can be more explosive, jump higher, run faster etc. Just like anything new, it’s got to be done gradually and progressively over time…. So be patience 🙏🏽 quality over quantity.
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The majority of my training consists of a lot of yang energy, so I make sure to balance it out with my version of yin like energy.
It may not seem like it but I’m quite a yogi too. During lockdown I was doing 90 mins almost everyday, and then actually qualified with a yoga sports science cert! (Included a 200hr YTT)....
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Happy Boxing Day 🎁
Workout fueled by Christmas dinner.
First crossfit class in a LONG time.
1 power clean
1 Front squat
1 Push Press
1 back squat
1 behind the neck push press
7 sets (apparently) unbroken, 5 rounds of them for 20 mins
Good to be back at one of the best gyms in BKK though !!!
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A lot of people ask me about consistency and how to go about maintaining it.
One of the best pieces of advice I can give is to FIND A GOAL. If you’ve nothing specific to train for or follow, then the motivation certainly goes down.
You can relate this to all sorts of things in life. So find something to train for li...
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Never did I think I’d be here having just joined a week ago !
I’ve already met some wonderful people and the quality of engagement has been fantastic. Thank you to everyone who has engaged and connected with me
Am looking forward to sharing more with you all.
Particularly @coachcoale @oxb 🙌🏽 more exciting conte...
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Merry Christmas Eve !
A few weeks ago I hosted a clients Xmas drinks and canapés to say thank you for choosing to put your trust in me to help you achieve your goals🙏🏽
Even after all these years, I’m truly grateful for all the opportunities and genuine connections that have come my way. You are who you surround you...
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Why full body programming may suit you better:
1. We all have busy lives, and not everyone prioritises their workouts. If for whatever reason you miss one of your two days (e.g illness or working overtime), you will be missing a whole muscle group out with it. So better to plan full body sessions so to lessen the imba...
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Struggling with your pistol squat? Make sure you understand these 3 things whilst working towards it…
1. Flexibility and Mobility: Adequate flexibility in your ankles, hips, and hamstrings is necessary to get into the deep squat position without losing balance or falling backward. E.g. Good ankle dorsiflexion, for the...
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