Hi All,

So as promised on my Instagram ( @alliracohrs ) I mentioned that I would post my leg routine.

I always mix my leg routines up, so this week for 3 days a week, I will be doing these exercises below, in this sequence. The following week I will train a completely different set of exercises for 3 days.

Everything below is 6 sets - 10 reps

( Pick your own weight based on your fitness level )

• Smith Machine Sumo Squats

• 1 Leg Split Squats

• Cable Machine Straight Arm Squats

• Leg Extension

• Lie Down Leg Curl

ABS - 3 sets 10-12 reps

Hanging Leg Raises
Hanging Leg Oblique Raises
Barbell Roll Outs

Finished workout with 15 minutes on the stepper!!!

Burnnnnnning body!!

Wow this absolutely blew me away!!! I never knew I could whip up something so nutritious and so amazingly yummy!!

The main ingredient being ripe avocados. Packed with good fats, this is now my go to dessert.

This dessert is packed with goodness. Good fats, antioxidants.. Yum Yum Yum

Ingredients are:

2 ripe avocados
4 tablespoons of raw cocoa powder
1 teaspoon of cinnamon
1 teaspoon of natural vanilla essence
1/3 cup of coconut water
1/2 scoop of WPI Chocolate Protein powder ( optional )
A pinch of Himalayan salt

Dice the Avo's, place in a high speed processor or bullet blender. Combine all ingredients. The mixture becomes thick extremely quick, so just scoop from the sides and add a little more coconut water for desired consistency.

Place in a dish & refrigerate. I garnished with organic blueberries, chia seeds and almonds

Try not to eat the mixture before serving ; )

Enjoy x

Blog: Day 1

I have been busting my chops for a few weeks but this week was the real deal breaker, the food changed, the weights went up and the cardio ( ohhhh the dreaded cardio ) has started!!!!

My food stays pretty much the same for the next 3 weeks, I won't stray off and introduce new things, if anything I will start eliminating more as I go along. Meals will vary, protein will change, but just depends on how I feel each day.

I'm not one to eat 6 small meals a day, I'll eat 3 big meals and graze in between if it's a must

Breakfast : WPI, teaspoon of coffee, Small Banana, 1/3 cup of organic oats, Coconut water, Lots of cinnamon, teaspoon of almond butter, Ice & BLEND!!! Yummm

Lunch: 100grams of lean meat + spinach leaves with apple cider vinegar + green tea

Preworkout: Small organic banana

Post workout: WPI Shake

Dinner: Sweet Potato & Salmon patties with dill, side of garden salad & teaspoon of home made yoghurt + ginger & dill dressing on patties

I drink ALOT of water throughout the day, more so in this heat. I love black coffee, I'll have maybe 3 a day ( no sugar)

Workout today :

Lunch time : Skipping for 15mins, 1 min hard, 1 min slow!

Afternoon workout:
Warm up with foam roll & stretch. Mixed reviews on stretching before workout, but my hamstrings are still so sore from 3 days ago that I felt I needed to stretch it out

• 10 Plyo Push Ups
• 10 Squat Press w Med Ball
• 15 12kg Zumo Squats
• 50kg Sled Sprints
4 Sets

Finished with Ab routine (on Instagram)

Simple but effective

We all crave those abs, the tight mid section and to not feel puffy and bloated!

So here are my TOP 5 tips to a leaner you!

1) Water Water Water ~ I can not push it hard enough how beneficial water is! Not only does this beauty get rid of toxins from your system, the more water you drink, the less you will carry fluid around your body.

2) Fiber!! Increase your fiber intake, the better you're digestive system is working, the less bloated you will feel.

3) Core exercises! Focus on planks, side planks, roll outs! Build a strong core and watch your baby abs grow!

4) Eat nutritiously & fuel the body with amazing food! If you put crap food in, expect to get crap results back out!

5) Detox ~ if you have not detoxed ever or it has been a while, go on a cleanse. If you consume a lot of high processed food and sugar, I guarantee your stomach is under the pump and is not working right, hence the bloating! Find a detox that suits your requirements, but always check with your health care professional first.

I always get emails from ladies, asking me how did i change my body, what do i eat, what do i train. So i thought i would make a quick blog on how i got to where I am today.

Firstly i want to say, you are all BEAUTIFUL in your own skin, dont try and be like anyone else, because you are you, love it, because there is no one else like you.

I believe a good healthy body comes down to a great balance, i have always had a mantra, if you eat clean during the week, endulge on the weekend ( within means ) and re start on Monday. I find having a naughty cheat "day" or "meal" will make all your hard work during the week worth it.

Heres the examples of my training routine for my legs and abs, these are the 2 most asked topics i get emailed about.

I always start with a warm up cardio, then a light warm up set on each exercise, just to get the body going, and the muscles prepared for whats ahead.

Legs:

 * 45 degree Leg press - 4 sets / 8-12 reps

* Smith Machine Lunges - 4 sets / 8-12 reps

* Butt Blasters - 4 sets / 12-15 reps

* Cable Kickbacks - 4 sets / 12-15 reps

* Leg Extension - 4 sets / 12-15 reps

I train weighted abs 2-3 times a week, but majority of the time, I will finish each day training with ab planks, side planks and crunches.

Abdominals:

* Cable rope pull downs - 3 sets / 15 reps

* Hanging leg raises - 3 sets / 15-20 reps

* Oblique twist with Medicine Ball - 3 sets / 15 reps

* Front Plank - Hold for 30-40 x 3 sets

* Side Planks - Hold or Hip to ground to roof 3 sets / 15 reps

Next blog i will talk about food. I am a strong believer, a good body is made in the kitchen.

Hope this inspires you to train mean and eat clean. The lady I turn to for some inspiration is the AMAZING & Smoking Hot IFBB Bikini Pro competitor Amanda Latona.. Enjoy xx

Wow what a crazy few months.. This blog has taken me a while to even start, I have been saying ill post one soon, but i have been so busy with life and training.

A few months ago i completed my Certificates III & IV in Fitness at Human Performance Centre here on the Gold Coast, what an amazing and life changing experience. Learning all the new knowledge just sparked the fire in my stomach to get fit, train others and change lives.

All of you know i have been in this modeling world for some time now, coming and going, but i decided to take a new direction and train my bum off and compete on stage at the Nabba/WFF Southern Hemisphere Competition on the weekend. 12 weeks of prepping, dieting, breaking rules, losing my mind, growing muscle, losing body fat and generally stripping everything back to a bare canvas to grow a new "Allira"

I spent many hours on my bike at home on my balcony at 530am in the cold doing my daily cardio, taking myself into the gym and pushing weights so heavy, I thought my little arms and legs were going to snap, but it was all worth it in the end.

I used to look at bodybuilders or any fitness competitor and think, ah yeah piece of cake, anyone can go into a gym, smash some weights, eat chicken and look like that.. well how wrong i was.

I absolutely take my hat off to ANYONE that decide's to compete, from Sportmodel all the way to Figure, the dedication, time, blood sweat & tears that go into making these people look the way they do, is just insane. The hours not only spent in the gym, but prepping your food, weighing your meats, figuring out what fats to eat and what not to eat,the whole process is endless so i have a new profound respect for all these men and women who do this sport.

I didnt end up placing in my first competition. I went in with an open mind, semi already knowing i wasn't going to place, but from the time i started to now, I am the best version of Allira i have ever been, so to me as clichè as it sounds, i already won. I intend on competing all this year, pushing myself to new levels and seeing where i end up.

Thanks to everyone who supported me, coached me, guided me and just gave me support whilst doing this new adventure..xx