Blog | Aleah Stander

20 Jul

3 things to GIVE UP this week

In Fitness,Self Care by AleahS / July 20, 2018 / 0 Comments

3 things to GIVE UP this week:

1. Getting thirsty. If you’re thirsty, the body is already dehydrated. Make water intake a habit.

2. Sitting for long periods of time. Now don’t go wondering around your flight when the seat belt sign is on, but when you can!

3. Slouching – practicing good posture is healthier for your body and expresses self confidence to others. Win-win.

What are you giving up this week? Share below!


08 Jul

My Favorite Protein Shake

In Nutrition by AleahS / July 8, 2018 / 0 Comments

Welcome back to the blog! Today, I’m sharing my favorite protein shake recipe. I love this shake for breakfast, or a post workout nutrition boost!

Place all ingredients in Vitamix or blender: 

1 scoop Vega Sport protein

1 cup unsweetened almond milk

½ cup dry oatmeal

½ frozen banana

2 tsps almond butter (if right after a workout, omit this)

3 cubes ice

TIP: Add less/more ice to get the smoothie consistency you want.

I always use PLANT based protein (no dairy, growth hormones, or antibiotics). 



12 Jun

Releasing Self-Limiting Thoughts

In Self Care by AleahS / June 12, 2018 / 0 Comments

LIFE TIP: Release self-limiting thoughts 

The more limiting your thoughts and beliefs, the more negativity is drawn to you. You start to increase the likelihood of fulfilling your own prophecy. For example, telling yourself you’ll never lose 5 lbs, likely leads to you never losing 5 lbs. 

With hard work, these thoughts can be shifted to positive thinking. Next time you catch yourself thinking CAN’T or DON’T try to reword your thoughts to CAN and DO. Repeat it back to yourself as a positive affirmation and repeat it as needed, even out loud, write it down, whatever it takes to sink in! Because you CAN.

12 Jun

My 9-minute at home CORE workout!

In Workouts by AleahS / June 12, 2018 / 0 Comments

Yes 9 minutes! No excuses! 

1 min: Core activation exercise 

Repeat the following twice: 

1 min: full body crunch 

Beginner: upper body only 

1 min: Forearm plank 

Beginner: Drop knees 

Advanced: add alternate knee to shoulder 

30 sec each: Side plank

Beginner: drop knees 

Advanced: hip pulses UP 

Round 1: 1 min: Alternate opposite arm and leg extension 

Round 2: 1 min: Superman 

Remember to 

1. Breathe: inhale prepare, exhale on the work! 

2. Stay present: mind focused on the muscles working through every rep! 

PLANK form: You MUST lift your hips in line with your spine, engage your booty and feel the core pulling in! This is a classic exercise and very easy to get wrong. Mind in your muscles – stay focused! 

You will get more out of 9 minutes done correctly than you ever will from 100 minutes doing it wrong – promise! 

When are you going to try this workout? Comment below! 


Thanks for checking in!



12 Jun

Motivation Tips

In Fitness,Self Care by AleahS / June 12, 2018 / 0 Comments

Motivation ebbs and flows!

Some days you’re going bananas crushing life and other days you can’t seem to get there. This is human nature. Here’s my advice to keep yourself motivated:

+ Set a S.M.A.R.T goal – specific, measurable, achievable, results-focused, and time-bound

+ Tell a partner, friend, or publicly proclaim your goal – knowing someone (or all of instagram) will be holding you accountable to your goal is huge!

+ Stay inspired & positive – read books or listen to podcasts on the topic, put reminders of your goal around your house/office, keep a positive mindset

One of my recent goals is to foam roll at home 2+ times per week for at least 10 minutes. What’s yours?

17 May

Gym Bag Essentials

In Fitness,Nutrition by AleahS / May 17, 2018 / 0 Comments

Let’s chat gym bag essentials!

I’m always dragging around a whole bag with my entire life in it, who’s with me?

I pulled these things straight out of my bag #realness top to bottom:

Nike sports bra

New balance Flywheel tights

Nuun – electrolyte tablets, makes water taste way better and keeps you hydrated (clean ingredients)

Burts bees – I’m a psycho about chapstick and always have one of these handy

Powerbeats wireless headphones – music is life

RX bar – for when you’re hangry and don’t want to go hulk on people

Sunnies – these ones are DIFF, they give a pair of reading glasses away for every pair sold #giveback

Good vibe bracelets from @themothermanifestor

Lululemon headband

Mini band by Perform Better– for muscle activation pre-workout (stay tuned for more of this on a future post)!

What’s in your gym bag? Share your secrets on what I need to add!

15 May

Coffee Addicts Unite!

In Nutrition by AleahS / May 15, 2018 / 0 Comments

Real talk, if bae and coffee were both hanging off a cliff, who would you save?

Anyone super guilty of needing coffee every single day? I’m not fully awake until I’ve had a cup.. or two.

What’s your go to drink? 

Mine are: Nitro cold brew or a red eye.

Coffee actually has huge health benefits like:

+ Boosts athletic performance – coffee 1 hour pre-workout can improve your performance 

+ Helps you burn fat – caffeine helps fat cells break down body fat

+ Coffee brightens your mood – caffeine increases production of serotonin, dopamine, and noradrenaline (the feel good hormones) which elevate your mood

Studies show that drinking up to four 8-ounce cups of coffee per day is safe.

FIT TIP: Add in’s to coffee can add up calories fast. I recommend using almond milk and stevia if needed.


20 Oct

Playlist of the Week: 90s Hip Hop

In Music by AleahS / October 20, 2014 / 0 Comments


Who doesn’t love throwbacks? I created a very special playlist a few weeks ago – 90s Hip Hop Throwback. Check out the list below and link directly to spotify to listen!

Listen to AleahFLY’s 90s Hip Hop Throwbacks on Spotify:

Spotify Playlist: AleahFLY’s 90s Hip Hop 

Check out my playlist below:


Keep Sweating!



20 Aug

Playlist of the Week: Jay Z vs. Kanye West

In Music by AleahS / August 20, 2014 / 0 Comments

Hello universe!

This past week, I brought my Jay Z vs. Kanye West ride up to Flywheel Chicago. I’ve done this ride many times, and every time the playlist is different because there is SO MUCH epic sh#t from both of them. I’m here to hook you up on Spotify for your listening enjoyment – use it to crush some training, running, cycling, or wherever you like to jam out.

Listen to the JAY Z KANYE Playlist on Spotify:

AleahFLY’s Spotify Playlist: JAY Z vs. KANYE WEST

Check out my playlist below:



Keep Sweating!



23 Jul

Playlist of the Week: Epic Workout Playlist

In Music by AleahS / July 23, 2014 / 0 Comments

Hello universe!

This week, I made a special playlist for my people at Refinery 29.

Check out the article here:

Your Most Epic Workout Playlist

Listen to my Refinery 29 Playlist on Spotify:

AleahFLY’s Spotify Playlist: Refinery 29 

Check out my playlist below:



Keep Sweating!