It’s in the quiet, unglamorous work no one claps for… The small daily efforts… They add up to something greater than yourself. The hard, unseen work today is the foundation for tomorrow’s growth… something extraordinary. Good things take time. Great things take consistency. When motivation fades, dedication keeps you going. The effort you put in today becomes the results you’ll thank yourself for tomorrow. ***** Ready to see what we’re all about at Alainn Studio? Join us w/ LIVESTREAM & IN-STUDIO classes & training 7 Day Trial @ alainnstudio.com ***** ✨She believed she could so she did #alainnstudio #momlife #femaleentrepreneur #fitness #behindthescenes

That bag of dog food is HEAVY 😅 Anddd, you know efficiency is key when you only have so much time during a day to GET IT ALL DONE… But for real 👇 This is how I carry the value size dog food. Clean it. Press it. Walk with it. Proper movement patterns are essential. Maintaining your strength and mobility is essential. We train for real life. And have fun doing it. 7 Day Trial @ alainnstudio.com #thealainnstudio #momlife #liftingheavythings #mobility P.S. no judgement on those overgrown pavers… life’s been busy lately 😂

Tabata Circuits are BACCKK 🔥🏋️‍♀️🏃‍♀️💪 #thealainnstudio #sweatyselfie 7 Day Trial @ alainnstudio.com

Our health is so much more than calories, exercise, and the scale… Of course, research on EMFs, Bluetooth, and RF is always ongoing, so this is a personal, precaution-first approach I choose for my health and my kids’. Hope it helps others do the same sensibly and safely. ♥️ Awareness if not anything else. The more you know… #thealainnstudio #womenshealth #themoreyouknow #healthyhabits #choosewellness #precautionaryprinciple #awareandempowered EMF awareness, Bluetooth safety, RF health, family wellness, precautionary health tips, group exercise instructors, wireless microphones, Bluetooth earbuds, Remixed reel - original credit to @carnivoreaurelius

Team Jellyfish⁉️ or Team Conrad⁉️ Vote 😁 Def not wishing the summer away, but Wednesday can’t come soon enough! 😅 And, whaatt is going to happennn⁉️ (FYI, hashtag #teamconrad is tagged more than 3️⃣❎ #teamjellyfisher or #teamjellyfish, but #teamjeremiah is taking the lead by a hair 😉) Vote‼️ #thealainnstudio #momlife #momhumor #tvdrama #mindset #reframe #teamjellyfisher #teamjellyfish #teamjeremiah #teamconrad

Pause. Go outside. Breathe. Move your body. Feel the shift. ☀️🌿💛 #thealainnstudio #natureishealing #movementismedicine #breatheinbreatheout #womeninspiringwomen #gentlereminder

Trainer Tip Tuesday: Movement as Medicine When you move, especially with a little intensity, your muscles produce something called lactate. Most people think lactate is “bad” or only linked to soreness… but here’s the magic: ➡️ That lactate travels to your brain. ➡️ Your brain uses it to release norepinephrine (focus + energy) and serotonin (calm + happiness). ➡️ You feel lighter, clearer, and more like you. It’s like sunshine for your brain except you can make it on a rainy day, too. ☀️💛 ✅ Your quick action step: Choose one thing today that gets your heart rate up: brisk walk, bike ride, dance party in your kitchen, hill sprints, lifting weights. 20–30 minutes is enough to start the chemical chain reaction. Your brain will thank you. Your mood will thank you. And honestly… so will everyone around you. 😉 ##thealainnstudio #MovementIsMedicine #TrainerTipTuesday #HappinessHormones #MoveForYourMind

Let me tell you…. AMAZING. HUMBLING. I’ve stayed away from this for years… WHYY?? FEAR. I have Raynaud’s. Excuses. I knew the benefits but never brought myself to do it. It. Was. AMAZING. ✨✨✨✨✨✨ We can do hard things. And growth happens outside our comfort zone. ✨✨✨✨✨✨ #thealainnstudio #coldplunge #growthmindset #fitspo Being transparent, I probably had one of the warmer cold plunges of the day as we were the last ones in. 😉 I will be doing this again. Regularly. ⭐️⭐️⭐️⭐️⭐️ @theplungeexperience

Breaking it down for you 👇 1️⃣ Pre-decide your workouts ✨Pick the days and times you’ll move this week. ✨Treat them like appointments you wouldn’t cancel. ✨Bonus: Lay out your clothes the night before (no thinking required). 2️⃣ Create a “go-to” meal list ✨Have 3 breakfasts, 3 lunches, & 3 dinners you can make on autopilot. ✨Make sure each includes protein + healthy fat to keep you full longer. ✨Keep the ingredients stocked… no more “what should I eat?” moments. 3️⃣ Make your environment work for you ✨Keep healthy snacks in plain sight, treats out of sight. ✨Store your water bottle where you’ll see it often. ✨Put your workout shoes where you can’t miss them. 4️⃣ Shrink the decision, not the goal ✨If a full workout feels impossible, commit to 10 minutes. ✨If meal prep feels overwhelming, prep just tomorrow’s lunch. You don’t need more motivation.
You need fewer decisions. 💌 Share with a friend who may appreciate knowing she’s not alone feeling like this 🫶 💬 DM “YES” if you’re ready to make your health the easiest choice you make all week ✨7 Day Trial @ alainnstudio.com #thealainnstudio #fitspo #womensfitness #fitnessmotivation #mealplan

Throwback Thursday 8.7.23 & 8.7.24 🥰 #️⃣ 3️⃣ Here we commmmee!! 😎 #thealainnstudio #throwback #entrepreneur #anniversary

The how and why 👇 🌟HOW… I focused on what actually supports my body long-term & picked just ✌️TWO things to change. Had I listened to the scale, I would have fallen off track in month one for sure! I chose only two because change is difficult & sticking with new habits without getting overwhelmed is even more challenging!! 🌟WHY… Because approaching 40 is hitting me hard. Not because I am feeling old. More because I want to be as strong and healthy as I possibly can be as I age & I feel like time is flying. Because after 30, women typically lose 1% of their muscle mass annually. And our muscle mass is integral in our hormone regulation, metabolism, bone health, balance, mobility, & longevity. 🌟My 2 changes: 1️⃣ I changed my breakfast… upped my protein intake, starting right at BREAKFAST (no more sugar bomb coffee and carb-only mornings). 
2️⃣ I focused on progressive overload in my strength workouts. Simple changes can have lasting effects. These two changes have been incredibly simple yet powerful for me…💪 physically and mentally. The side effect of dropping a pants size… 🤷‍♀️bonus? ✨ If you’ve been feeling stuck, fatigued, or frustrated with your lack of results, it could be as simple as starting by changing a few of your daily habits. 
Let’s get you results 📩 DM me START if you’re ready to take that first step. ✨7 Day Trial @ alainnstudio.com #thealainnstudio #womeninfitness #fitspo

Because. Class was humbling today. 💪🥰 #thealainnstudio #sweatyselfie

Risk v. Reward? 🤔❌🙅‍♀️⚠️ Please Read👇 1.) Mimic or block estrogen: Many synthetic fragrance chemicals are xenoestrogens, meaning they mimic estrogen in the body, leading to hormonal imbalances. 2.) Menstrual cycle irregularities: Disruption in natural hormone levels can contribute to PMS, irregular cycles, or heavier periods. 3.) Fertility concerns: Some studies link phthalates and synthetic musks with reduced fertility. 4.)Thyroid function: EDCs can interfere with thyroid hormones, which play a key role in metabolism, mood, and energy. 🏋️‍♀️ How This Impacts Fitness, Weight Loss & Strength Goals 1.) Slower Fat Loss: Hormonal balance is essential for efficient metabolism. Estrogen dominance (too much estrogen compared to progesterone) can make fat loss harder, especially around the hips, thighs, and midsection. 2.) Increased Cortisol: Constant low-grade chemical exposure is a stressor to the body. This can raise cortisol (the stress hormone), making it harder to recover, sleep, or maintain muscle. 3.) Reduced Muscle Gain: Hormonal health is key for muscle repair and growth. Disrupted hormone levels (e.g., low testosterone or DHEA) can blunt your training results, even with solid effort. 4.) Energy & Mood Swings: Poor hormone regulation can cause fatigue, irritability, or brain fog… all of which affect your workout motivation, recovery, and consistency. 😳💔Heartbreaking, isn’t it? But you LOVE your perfume and don’t want to stop using it? #thealainnstudio #womenshealth #hormonehealth

😬 You too?? 🙋🏼‍♀️ #thealainnstudio #momlife #realfitness #strongnotsorry #habitgirlera #fitnessfreedom #almost40andthriving #wellnesswithoutpressure

Tell me 👉 what’s one thing you’ve stopped doing that made you feel better in your body? We’re allowed to change. We’re supposed to. I’m almost 40, a mom of two, and my energy is reserved for what actually matters. ✨ Movement I enjoy
✨ Food that fuels
✨ Rest without guilt
✨ Strength on my own terms #thealainnstudio #momlife #realfitness #strongnotsorry #habitgirlera #fitnessfreedom #almost40andthriving #wellnesswithoutpressure

Moral of the story… 📸 Post the sweaty pic late. ❌Forget the perfect filter. 🏃‍♀️Just keep moving. 😁Have fun, enjoy the summer, and don’t be too hard on yourself. #thealainnstudio #fitspo #sweatyselfie

Btw… it’s freeee 😍 Cannot wait to see you on 8/10! ✨Sinead Beauty is located in Norfolk, MA Result Driven Facials, Waxing & Lash Lifts. 2024/25 Ambassador for Environ/Dermaconcepts. Focuses on skin health & getting to the center of skin issues whether it be acne, pigmentation or aging issues. ✨The Plunge Experience is located in Cranston, RI Recover Better • Age Well • Cold Plunge • Infrared Sauna • Manual Stretch Therapy • Red Light Therapy • Compression Therapy ✨Alainn Studio is located in Norfolk, MA Training, classes, & nutrition for busy parents, working professionals, and students (online & in-studio) • Cycle, Barre, Strength, HIIT, & more • Nutriton, Health Tests, & Coaching Programs ✅ Save your spot by emailing Sinead@sineadbeauty.com 😍 Cannot wait to see you there! #smallbusiness #smallbusinesssupportingsmallbusiness #femaleentrepreneur #wellness #collab

Feeling like there’s too much noise around how you should be eating, moving, and living? You’re not alone. Most of my clients come to me doing all the things... and still feeling stuck, tired, and overwhelmed. Here’s the truth: You don’t need another extreme plan. You need clarity. You need simplicity. You need habits that actually fit your life. So let’s clear the noise and come back to what works: 💪 Strength over stress 🥗 Nourishment over numbers 🧠 Recovery over restriction ❤️ Consistency over chaos Your body isn’t broken. It’s just been misdirected. Let’s re-align, simplify, and move forward. #thealainnstudio #fitspo #womeninfitness ✨7 Day Trial @ alainnstudio.com ✨ This is not medical advice. Speak with your healthcare professional before beginning any new health or fitness program.

😳Hit home? Read this👇 You don’t need another app.
Another fitness tracker.
Another challenge that promises to “finally get you results.” You need someone to tell you the truth: 🚫 You can’t keep treating your body like it’s 25 when it’s been through babies, stress, and real-life chaos. 🚫 You can’t keep under-eating, over-working out, and hoping for the best. 🚫 And you definitely can’t keep thinking results come from more hustle. (Spoiler: they don’t.) If you’re tired of spinning your wheels and doing everything right but still feeling stuck… 
It’s time to SHIFT. ✨ More strength.
✨ Smarter recovery.
✨ Real food that fuels, not deprives.
✨ A plan that supports your hormones, stress, and actual life. 📩 DM me if you’re done guessing and ready to train, eat, and live in a way that actually gets results (and doesn’t burn you out). 💪 Join us in-studio or on LIVESTREAM w/ a 7 Day Trial @ alainnstudio.com #thealainnstudio #fitspo #womenshealth #workoutmotivation #

♥️ If only she knew 👇 1 You are already strong. Don’t let anyone convince you otherwise. 2 That red hair they teased you for? One day, it’ll be your signature. 3 The way you feel when you move? Hold on to that. 4 You don’t need to shrink to fit. Ever. 5 Muscles are beautiful. Strength is beautiful. 6 Your worth has nothing to do with the size of your jeans. 7 One day, movement will be your JOB and your joy. 8 You won’t always feel confident in your body. But you’ll learn to love it fiercely. 9 You’ll inspire other women to reclaim theirs, too. 10 Grandma was right: kindness really is the most important thing. 11 Dance recitals turn into dumbbells and yoga mats and it’s just as fun. 12 One day you’ll lift weights heavier than your fears. 13 Being “too much” will become your superpower. 14 Rest is not lazy. 15 Sore muscles are a celebration, not punishment. 16 You’ll walk into rooms one day and change the energy. 17 You’re going to help other women feel seen and powerful. 18 Food is fuel. Not shame. Not reward. 19 Your body will grow babies. And still carry you. That’s a miracle. 20 You won’t always feel like showing up, but you’ll always be glad you did. 21 Trust your gut. It’s wiser than the noise around you. 22 You’ll fall. You’ll get back up. Every single time. 23 That fiery hair on your head? It’s just the outside version of your spirit. 24 Fitness won’t just change your body. It’ll heal your heart. 25 You’ll teach your kids that strong is normal. 26 Your voice matters. Use it. Especially when it shakes. 27 The mirror won’t always be kind. But you can be. 28 You’ll build a life that little you would be so proud of. 29 Every step you take, every class you teach, it’s bigger than you. 30 Keep dancing. Your future is stronger than you can imagine. #thealainnstudio #inspire #1989 #fitspo #femaleentrepreneur

😅Hope you smiled at least once! Here’s the plan👇 When we’re constantly in go-mode (even if it’s “good” stress), our nervous system can still perceive threat. Which means: 🛑 Slower recovery 💤 Poor sleep quality 📉 Plateaued fat loss 😩 More inflammation ⠀ Here’s your simple Reset Plan 👇 1️⃣ Add 1-2 true restorative days (walking, stretching, naps — not just “off” from workouts) 2️⃣ Prioritize quality sleep over more steps 3️⃣ Practice downshifting your nervous system daily (breathwork, journaling, or literally just sitting still) 4️⃣ Stop glamorizing burnout ⠀ It’s not about doing more. It’s about helping your body feel safe enough to change. ⠀ 🧠 Save this as your reminder: You can’t outwork a stressed-out system. ⠀⠀ #thealainnstudio #momlife #momburnout #womenshealth #nervoussystemhealing #hormonehealth #stressmanagement #fitnessformoms

I hear it all the time. Here’s the truth no one tells you… So, You’re tracking your macros.
You’re hitting your 10K steps.
You’re drinking your water like it’s your job…
So why do you feel stuck, tired, and like your body’s not responding? 👇👇👇 ✅ Your body isn’t just a math equation.
✅ Hormones, stress, sleep, and your nervous system play a major role in fat loss and energy.
✅ And if you’re a woman, especially over 30, your cycle, cortisol, and thyroid are likely affecting your progress more than you think. ✨ What might be happening: 1️⃣ Too much stress, not enough recovery
(Your body sees “go-go-go” as a threat even if it’s “healthy” stress.) 2️⃣ Undereating without realizing it
(Especially protein or fats that support hormones and metabolism.) 3️⃣ Ignoring your cycle phases
(There are better and worse weeks to push or pull back.) 4️⃣ Overtraining + under-sleeping = fat loss sabotage
(It’s not about doing more. It’s about doing the right things at the right time.) You’re not broken.
You don’t need to start over.
But you might need a more personalized, female-focused approach… one that honors your biology, not just your willpower. 💛 💌 Share with a friend who could use this heartfelt reminder, 💬 Drop a 🧠 if this hit home, or 📥 DM me “RESTART” if you’re ready to work with your body, not against it. #thealainnstudio #femalefitness #fatlossjourney #fitspo

Easy, Fast & Healthy - Save These! 👇 Prepping ahead isn’t just about saving time…
It’s about:
✨ Fueling your body with intention
✨ Easing decision fatigue
✨ Having your future self’s back
✨ Grabbing energy instead of excuses
✨ Saying yes to feeling good without the stress A little prep = a whole lot of peace 🌿💪 ………………. 1️⃣ 🥗Dressing & Marinade🍗 -equal parts EVOO🫒 & ACV🍏 -salt & pepper -garlic powder ✨Delicious on salads and great for an easy marinade for meat ………………. 2️⃣ 🍅🧅🥒Chopped Tomato, Onion & Cucumber Salad w/ Feta… top with my easy dressing above ✨Delicious day 1… even better day 2… quick, easy & healthy and can grab right from the fridge when you get home, pack into lunches, or serve with dinner ………………. 3️⃣🥚Protein-Packed Egg & Veggie Muffins
Perfect for breakfast, snack, or post-workout grab-and-go
Ingredients: -6 to 8 eggs -Chopped spinach, bell peppers, & onions -Optional: turkey bacon or feta -Salt, pepper, and a pinch of garlic powder
How to:
Whisk eggs, mix in veggies and seasonings, pour into muffin tin, bake at 350°F for ~20 mins
✨Store in the fridge and reheat in seconds ………………. 4️⃣🍗 Shredded Chicken Power Bowls (Mix & Match!)
Base it on whatever you’ve got—prep once, eat all week
Prep Ideas: -Rotisserie or slow-cooked shredded chicken -Cooked quinoa or brown rice -Roasted or raw veggies (peppers, carrots, cukes, etc.) -Hummus or tahini drizzle, or my fav EVOO/ACV dressing above
✨Layer in containers for quick bowls, wraps, or salad toppers anytime #thealainnstudio #fitspo #mealprep #summer #summerrecipes

We’ve been taught that beauty is something to be applied, painted on, filtered, sculpted, and enhanced… even if it means filling our bodies with ingredients we can’t pronounce or wearing discomfort like a badge of honor. But let’s look closer. ✨ Most nail polishes contain formaldehyde, phthalates, toluene… a cocktail of endocrine disruptors linked to hormonal imbalance, fertility issues, and even the big C. ✨ Conventional makeup often includes parabens, synthetic fragrance, PFAS (“forever chemicals”), and heavy metals… small daily exposures that add up, especially over years. ✨ Our beloved soaps and lotions? Many are filled with SLS, artificial dyes, microplastics, and preservatives that strip the skin, disrupt the microbiome, and leach into the bloodstream. Beauty was never meant to cost us our health. So I’m redefining it. ✅ I choose beauty that breathes. ✅ I choose fabrics that feel like skin, not armor. ✅ I choose ingredients I can eat (or at least recognize). ✅ I choose sleep, sun, sweat, stillness, and joy because nothing glows brighter than a woman in her element. I show up daily sweaty, smiling, and aligned because I want other women to see: This is beauty, too. Strong is beauty too. Natural. Nourished. Rooted. Radiant. 💯Authentic. Beauty isn’t in a bottle. It’s in the way you speak to yourself. It’s in how you care of yourself. It’s in how you make others feel when you walk into the room fully YOU. You don’t have to opt out of beauty. You just get to opt out of the version that costs you your freedom, hormones, or health. #thealainnstudio #womenshealth #fitspo

💪♥️ Over 35? Read this 👇 You’re not “falling apart.”
Your body is changing. And while that change can come with joint aches, tired skin, slower recovery, mood shifts, and hormonal curveballs… you’re not powerless. In fact, the right support can make all the difference. ✨ Here’s what’s going on after 35: 🔹 Collagen production drops (about 1% per year), which means: • Skin gets drier and thinner • Fine lines appear • Joints feel creakier • Muscle recovery slows 🔹 Estrogen begins its slow decline, affecting: • Skin elasticity • Fat distribution • Energy and mood • Bone and heart health 🔹 Oxidative stress increases, and inflammation becomes more likely, especially with stress, lack of sleep, or intense workouts. 💪 Enter: Bovine Collagen Peptides • Packed with Type I & III collagen, these peptides replenish the exact types your body starts losing. • Supports skin elasticity, hydration, and firmness • Strengthens joints, bones, and connective tissue • Aids in muscle recovery and gut lining repair • High in glycine, which helps with sleep, mood, and liver detox (important for hormone balance) Think of it as beauty and strength from the inside out without the fluff. 🖤 Add: Blackcurrant Extract This isn’t your average berry. Blackcurrant is loaded with anthocyanins (powerful antioxidants) and GLA (gamma-linolenic acid), which support: • 🔥 Fat metabolism (especially stubborn belly fat affected by hormones) • 💆‍♀️ Skin hydration and glow, by reducing oxidative stress • 💪 Muscle recovery and reduced soreness (perfect if you’re working out) • 🧠 Cognitive clarity and energy, especially during hormonal dips • 🌿 Anti-inflammatory support ideal for joint health and hormonal balance 🎯 The Combo Effect: Blackcurrant extract + Bovine collagen peptides =
Strong, radiant, resilient you. You’re not just surviving your 30s, 40s, or beyond. You’re optimizing them. Your body still listens. You just need to know how to speak its language. 💫 🛍️ Snag 10% off @ Thorne.com/u/alainnstudio #thealainnstudio #fitsp #womenshealth Of course, always check w/ your healthcare practitioner. This is not medical advice.

💪♥️✨🥰 & all @ 5:45 am 😅 Sunrise stretch (but today incredibly rainy) meets sneaky strength. Starting the day grounded, strong, and maybe a little humbled (in the best way). Bannai & Barre ✨ Start strong, stay centered. This morning class blends core, balance, and total-body strength with just enough challenge to keep it real… and really fun. #thealainnstudio #core #balance #morning #fitspo

🥰 25+ things I hope they’re learning 👇
 From the studio floor, from the back room, from the car rides and chaos… 1 That taking care of your body is essential. 2 That strong looks different on everyone. 3 That joy can be found in movement. 4 That dreams are meant to be pursued. 5 That hard work isn’t always glamorous, but it’s worth it. 6 That building something of your own takes courage. 7 That failing is part of growing. 8 That rest is just as important as hustle. 9 That confidence is earned, not given. 10 That you can be kind and fierce at the same time. 11 That healthy doesn’t mean skinny… it means whole. 12 That food is fuel, not guilt. 13 That community matters. 14 That showing up for yourself helps you show up for others. 15 That doing something kind for others doesn’t just brighten their day… it uplifts your spirit, too. 16 That movement is a celebration, not a punishment. 17 That small actions compound and can make profound outcomes. 18 That passion can become a career. 19 That taking care of your mind is just as important as taking care of your muscles. 20 That it’s okay to not have it all figured out. 21 That every small choice adds up. 22 That they don’t have to be perfect to be powerful. 23 That a tough or bad day is just that. 24 That fitness isn’t about the mirror. It’s about how you feel. 25 That your environment can lift you or drain you… and you get to choose. 26 That being present matters more than being polished. 27 That they can be whoever they want because they’ve seen you become who you are. ♥️ #thealainnstudio #femaleentrepreneur #fitnessmotivation #fitspo #momlife

Ditch the noise & train smarter 👇 💪Smart, functional, and efficient movements are where it’s at 
🏋️‍♀️Because strong is more than a number on the barbell or dumbbell. It’s how you move, how you feel, and how you live Why I choose compound movements over just lifting heavy 💥 You’ve probably heard it before: “Just go heavier!” But strength isn’t just about loading more weight. It’s about moving smarter. 👉 Compound lifts like squats, deadlifts, lunges, presses, and pulls work multiple muscle groups at once
👉 They mimic real-life movement
👉 Boost metabolism
👉 Improve coordination + core strength
👉 And support hormonal, bone, and joint health (especially for women 35+) Yes, you’ll still lift heavy. But with intention. With form. With function. Because strength training isn’t about chasing numbers. It’s about chasing the version of you that feels powerful, capable, and strong inside + out. 💪🏼 7 Day Trial @ alainnstudio.com ✨Livestream & In-person training & classes #CompoundLifts #WomenWhoLift #StrongNotSkinny #StrengthTrainingForWomen #LiftSmart #FunctionalStrength #Over35Fitness #MomStrong #TrainWithPurpose

🇺🇸❤️💪✨ #thealainnstudio #4thofjuly #community #fitspo

Show up as you are… Even if you just hit snooze and rolled out of bed, are feeling unsure, don’t know what to wear, aren’t feeling like it, are scared of something new… What matters is you made the choice to show up for yourself. No one is judging. #thealainnstudio #fitspo #gymspo 7 Day Trial @ alainnstudio.com ✨ Livestream & in-person classes & training

Change isn’t always visible, but… Sometimes the most profound change reflects the powerful shifts happening inside. Your body is always speaking to you. Just have to pause and listen sometimes. Trust the process. You’re doing amazing! 💪🌟 #thealainnstudio #mindfulnessmonday #fitspo #ditchthescale 7 Day Trial @ alainnstudio.com ✨ LIVESTREAM & in-person training & classes

This is what it’s all about 🥰👏 #thealainnstudio #barrefitness #mermaidpose #fitspo #flexibility Haven’t joined us yet? 7 Day Trial @ alainnstudio.com ✨ LIVESTREAM & in-person training & classes

It’s always extra special with special guests in the house 🥰 #thealainnstudio #summertime #fitspo

It’s a community where you’re surrounded by people who lift you up 
A place where friendships are formed, built on shared goals and encouragement 
A source of support through life’s challenges and victories alike 
It’s where you find strength in every sense of the word ♥️🌴🌺💪🥰✨ #thealainnstudio #fitspo #workoutmotivation #summervibes #hawaii

There is so much NOISE… It is actually SIMPLE 👇 To anyone overwhelmed by “all the things” lately … constantly bombarded with what’s healthy, what’s not, this new method, that new diet, this new product, oh yeah… and that thing you’ve been doing for years, stop that… and the food you love, oh yeah, that’s making you sick… and now the clothes you’ve been wearing, oh yeah, those could be affecting our hormones… IT IS OVERWHELMING & You are not alone feeling like that ♥️ ******* We want to be healthy and make the healthiest choices possible but there is SO MUCH NOISE Where to start? Which one is best? “But my friend tried this and it worked for her…” 🤯 Best advice… 👏KEEP👏 IT 👏SIMPLE 👏BACK 👏TO 👏THE 👏BASICS Overwhelmed and don’t know where to start? ➡️Drop a DM & snag my cheat sheet guide 💌Share with a friend so they know they’re not alone in the overwhelm too! Follow @thealainnstudio Activate 7 Day Trial @ alainnstudio.com ✨ LIVESTREAM & In-Person Classes & Training #thealainnstudio #healthychoices #womenshealth #hormonehealth #workoutmotivation

What we put ON our bodies is just as important as what we put IN our bodies. As a fitness professional, polyester is basically unavoidable… so, I am making additional effort this summer to wear more 💯 cotton throughout my day after workouts and training! 🛍️ Additionally, I will be adding cotton options to the studio proshop 🥰 Here’s why 👇 📝 A 2008 study revealed that female dogs wearing polyester pants experienced lower progesterone levels and couldn’t conceive—whether naturally or via insemination. The suspected culprit? Static electricity generated by synthetic fabrics disrupting ovarian function. 😳 ♥️Here’s the good news: Fertility was restored within 5 months after switching back to natural fabrics. 💡This reminds us to prioritize what we wear, just as much as we prioritize what we eat or drink. Choosing natural fibers like cotton and wool may support overall well-being. What’s touching your skin matters! 🌱🧵✨ For references & more info: ✨1993 Study (Male Dogs): Title: Effect of different types of textile fabric on spermatogenesis: an experimental study Author: A. Shafik Journal: Urological Research Year: 1993 DOI: 10.1007/BF00296839 PMID: 8279095 ✨2008 Study (Female Dogs): Title: An experimental study on the effect of different types of textiles on conception Author: A. Shafik Journal: Journal of Obstetrics and Gynaecology Year: 2008 DOI: Not available in pre-generated search PMID: 18393023 Follow @thealainnstudio Activate your 7 Day Trial @ alainnstudio.com ✨ LIVESTREAM & In-Person Classes & Training #thealainnstudio #femalehealth #hormonehealth #fitnessmotivation

🚩5 More Red Flags & What Your Body May Be Needing Instead… 6.) Stress Levels at Max: Cortisol doesn’t need more help from overtraining. 😵‍💫 7.) Unmotivated to Move: When the thought of lacing up feels like climbing Everest. 🏔️ 8.) Noticing Declining Performance: Your lifts, runs, or energy just aren’t the same lately. 📉 9.) Craving All the Junk Food: Your body might be looking for quick fuel because it’s drained. 🍩 10.) Feeling Moody or Burnt Out: The emotional rollercoaster is a sign your body needs TLC. 🎢 Relate?? ➡️ Your body might need rest far more than it needs that workout. Remember, rest is productive too. Take a day off, hydrate, nourish, and come back stronger tomorrow. Follow @thealainnstudio Activate your 7 Day Trial @ alainnstudio.com✨Livestream & In-Person Classes & Training #thealainnstudio #restdays #workoutmotivation #workoutwednesday

Today, everyone brought the energy!! VIRR N Strength was 🔥🥰💪 Begin each morning by doing something positive for your body and mind. Why? Because the way you start sets the tone for your entire day… and even your week. 💪✨ 🌟 Here’s Why It Matters: 
1️⃣ Reframe Your Mindset:
A positive morning routine helps you shift from “I have to” to “I get to.” It’s a simple way to move out of survival mode and into intention and gratitude. 2️⃣ Build Momentum:
One good decision first thing… like stretching, journaling, or drinking water can lead to more good decisions throughout the day. It all starts with a single step. 3️⃣ Set the Tone:
Your first actions send a message to your brain: I prioritize myself. This mindset can spill over into how you approach the rest of your day. VIRR B STRENGTH today was 🔥🔥🔥🥰 It’s is a 45 minute total body strength training class designed for efficiency and results to offer a wide range of benefits including increasing muscular strength and endurance, increasing bone density, improving balance and stability, and increasing metabolic rates all while having fun! Whether you are experienced in total body strength and endurance training or brand new to this type of class, it’s a class you won’t want to miss! Join us with a 7 Day Trial @ alainnstudio.com #thealainnstudio #fitnessmotivation #sweatyselfie

It’s easy to feel guilty when you miss a workout, but… Here’s the thing: progress isn’t just about what you do in the gym…💡 Sometimes, the real gains happen when you prioritize what your body truly needs. 🛌 Skipped a workout to catch up on sleep? You just boosted recovery and set yourself up for better performance. 💪 🌿 Took a rest day to spend time in nature or soak up some sun? Your mental health just got a power-up. ☀️ 📕Chose a quiet moment to reset instead of pushing through? That’s building resilience. 💭✨ Giving yourself grace isn’t slacking… It’s listening to your body and playing the long game. Fitness is a journey, not a sprint. The more you honor your needs, the further you’ll go. I hear it all the time… clients feeling guilty because “life got in the way” or they just needed to sleep… and I ALWAYS give them grace because they are giving their body what it needs which is ultimately what we need to be doing. ☺️ ✨ Prioritize: 🛌 Rest: Recovery is where the magic happens. 💧 Hydration: Every cell in your body needs it. 🥩 Protein: Fuel your muscles, fuel your progress. ☀️ 🌿 Sunshine & fresh air: Your mind and body will thank you. 🦠 Gut health: A happy gut is a happy you. Fitness is more than reps and sets… It’s a whole-body commitment. #thealainnstudio #restdays #wellnessbasics #fitnesstips #fitnessmotivation

In case you ever wondered what happens at the studio when it’s closed 😅 #thralainnstudio #femaleentrepreneurs #momlife #rainysaturday #gagaball

Saturday Mindset Boost 🌟 Rainy days remind us that growth happens even in the storm. 🌧️💪
 Remember:
Our body goes where our mind goes. So, set your intentions today.
Move with purpose, think with clarity, and let your inner sunshine break through the clouds. ☀️✨ You’ve got this, even on the dreariest of days. Nothing like starting your day or weekend off on the right track with a positive mindset and great workout!! Not a member yet, activate the 7 Day Trial at alainnstudio.com #thealainnstudio #saturday #strengthtraining

20 Fitness Tips for a Fun and Healthy Weekend 🌟 1 Morning Stretch – Start your day with 5-10 minutes of stretching. 2 Outdoor Walk – Go for a scenic walk or hike with family. 3 Water First – Drink a glass of water before every meal. 4 Active Games – Play tag, frisbee, or soccer with the kids. 5 Meal Prep – Plan healthy meals for the week ahead. 6 Home Workout – Try a quick 20-minute bodyweight circuit. 7 Yoga Session – Do a calming yoga flow to destress. 8 Farmers’ Market – Walk around and pick fresh produce. 9 Try a New Recipe – Cook a healthy, family-friendly meal. 10 Dance Party – Turn up the music and dance like no one’s watching! 11 Bike Ride – Explore your neighborhood on two wheels. 12 Healthy Snacks – Prepare fruit, nuts, or veggie sticks for on-the-go. 13 Meditation Break – Spend 5 minutes focusing on your breath. 14 Family Workout – Get everyone involved in a fun fitness challenge. 15 Stay Hydrated – Carry a water bottle everywhere. 16 Stretch Before Bed – Wind down with a 5-minute stretch routine. 17 Chores as Exercise – Vacuum, garden, or clean with vigor. 18 Screen-Free Time – Swap TV for a walk or a family game. 19 Park Visit – Hit the playground and get moving with the kids. 20 Gratitude Journal – Write down 3 things you’re grateful for to stay positive. Enjoy the weekend!! Save your spot in classes @ alainnstudio.com or in the app. Not a member yet? Activate your 7 Day Trial @ alainnstudio.com #thealainnstudio #exerciseroutine #summerfitness

🥰 This is what it’s all about 👇 ✨ Showing up. ✨
Stepping out of your comfort zone. ✨
Trying something new. ✨
Pushing past nerves. ✨
Challenging yourself — and crushing it. ✨ This isn’t just a workout. It’s a reminder that growth happens when you dare to go for it. Proud of our newest powerhouse for showing the world what confidence in motion looks like. Bannai & Barre @ 5:45 am 🔥💪 @its_minervaaa #dayone #barreworkout #coreworkout #thealainnstudio #fitness #fitnesswomen

My heart is full and I am feeling tremendously grateful. Here’s why 👇 Two years ago I took a leap of faith. Trusted my gut. Went where my heart was telling me I needed to go. I signed a lease, bought a truck, and incorporated a business I had been dreaming and planning for years. Alainn Studio was born. But that’s not WHY I’m smiling… Yesterday I got to chaperone a 6th grade field trip (pic above) Next week I get to be a part of field day for both of my kiddos A few days later, I get to take another long weekend and see family from near and far as we celebrate my cousin getting married Today, I jumped for joy (literally) at the progress made by a diligent and hardworking client Today, I held the 5 month old son of the first-ever client at the studio Today, I crammed all the bikes into what once was the “office” and it all hit me I get to show up everyday doing what I love for “work” AND I get to be there for my own family and experience some of life’s most precious moments What some may see as a storage closet full of bikes, I see as a testament to the growth of the studio and each and every member of the studio community It’s all about mindset, determination, and effort I am just so thankful for the studio, the community, the connection, the growth, the life we’re experiencing along the way. Thank you! 💕 #thealainnstudio #growthmindset #entrepreneurship #femaleentrepreneurlife

🇺🇸 Today and everyday. May we always remember and honor those who have made the ultimate sacrifice for our freedom. May we all remember what today and this weekend is really about. ♥️💙🇺🇸 Photo: Humphrey House Plainville, MA

Did someone say Mobility Challenge?? Of course I’m in!! 😁 ✨ Having fun this Mobility May @thealainnstudio✨ Thanks to @evolvewellnesspt for this fun challenge 🫵 You up for this one? Try it out yourself and let us know how you did! 💌Share with a friend who likes feeling humbled or is up for a good challenge! #mobility #physicaltherapy #thealainnstudio Remixed reel

THIS is what it’s all about!! 👇 What a wonderful day we had at our collab Community Wellness Day!! Small businesses working together, supporting each other in their pursuit to provide wonderful care and services to the community, all while actually providing wonderful care and services to the community… 🥰 Making positive impacts daily✨ Collaborating✨ #ripples 🫶💪✨ @thealainnstudio @evolvewellnesspt Thank you!! ❤️ #thealainnstudio #physicaltherapy #dryneedling #cupping #recovery #mobility

How does your HRR stack up?? 👇 Most guidelines consider a drop of: • >50 bpm in 60 seconds: Excellent cardiovascular health. • 40-50 bpm: Good. • <40 bpm: Could indicate lower fitness or a need for medical evaluation. 😬 or 👍⁉️ Want to improve your HRR? ❤️‍🩹 You know you’re improving your fitness and overall health when you see improvements in your Heart Rate Recovery. ❤️HRR improves with better cardiovascular fitness and efficient parasympathetic activation post-exercise. Here’s how: 1️⃣✨Incorporate Regular Cardiovascular Exercise: Mix moderate-intensity activities (e.g., brisk walking, cycling, or jogging) with high-intensity interval training (HIIT) 2️⃣✨ Focus on Recovery Post-Workout • Cool-down sessions: Always dedicate 5-10 minutes to gradually decrease your heart rate with light stretching or walking • Deep breathing post-exercise: Activate your parasympathetic system by taking slow, deep breaths (inhale for 4 counts, exhale for 6 counts) 💌 Share with that friend who’s always tracking their workouts #fitnesstracking

✨ Hip Mobility Made Simple ✨ How to 👇 The hips are the powerhouse of movement, but tightness and poor mobility can hold you back in performance, posture, and injury prevention. Enter this simple, effective drill: 💡 What You’ll Need: A foam roller and a wall. ✅ Why It Works: This move targets hip stability, internal and external rotation, and single-leg balance all in one. 🔑 How to Perform: 1️⃣ Place a foam roller against the wall at hip height and press your working leg into it. 2️⃣ Extend the opposite leg back, creating a long, stable line. 3️⃣ Rotate your hip internally and externally, keeping the movement slow and controlled. 4️⃣ Feel your glutes and stabilizers firing as you maintain balance! This drill strengthens your stabilizers, improves joint mobility, and enhances overall movement quality. Perfect for warming up or as part of a mobility routine. 📌 Add this to your training and let your hips thank you later! Tag a friend who needs to try it. 💪 #alainnstudio #hipmobility #mobilitymay #injuryprevention

🏆Think you passed?? Read the details👇 The real seated test should be… 1️⃣ Performed against the wall - hips & all the way back up against it 2️⃣ Legs extended - try to keep your knees from bending knees straight 3️⃣ Arms extended overhead, chest up, shoulders back & down, & hands out of sight - are 1️⃣ & 2️⃣ still happening?? The real lying down core challenge details… 1️⃣ Pelvic floor is held the entire time - lower back doesn’t leave the mat or floor 2️⃣ Feet hip width with constant pressure on that ball - try to pop it 3️⃣ Arms extended over center chest & then overhead - are 1️⃣ & 2️⃣ still happening?? Oh yeah… and remember to breathhhh!! Still pass all 4?? ❤️Share with a friend who you think would be up for these challenges or could use the push or get started & feel better!! It’s MOBILITY MAY @thealainnstudio this month! Stay tuned - challenges, tips, tricks, and events ALL month long! #mobilitychallenge

BANNAI & BARRE (today & always) 🟰✨❤️💪

🥳 Details & How to Save Your Spot 👇  
✨Mobility May is Back!! And so is our special Mocktails and Mobility Night!! But this year, x2!!✨ 
Tues, May 6 & Fri, May 16 @ 7 pm Join us for a fun night our with mocktails and mobility training the Tuesday before Mother’s Day (Tues, May 6) and the Friday after Mother’s Day (Fri, May 16)! In addition to May being Motivation & Mobility Month @ Alainn Studio, May is also Women’s Health Month! Space is limited each night, so be sure to save your spot! You do not have to be a current member or client to attend this event - Friends and family welcome! ✨Save your spot @ alainnstudio.com or in the app✨ Cannot wait! 🥳 #thealainnstudio #mocktails #mobilitytraining #nightout #fitnessmotivation

Need some extra motivation?💪✨Read this✨👇 Here’s your reminder: Strength training isn’t optional as we age… it’s essential. 
After age 30, we can lose 3–8% of our muscle mass each decade‼️ 👀 And, that rate doubles ❌2️⃣ after 60. And it’s not just muscle… bone density declines, increasing the risk of fractures and falls. Lifting weights helps you: ✨Build and maintain muscle (aka your strength, power, and shape) ✨Protect your bones and prevent osteoporosis ✨Boost your metabolism (muscle burns more calories at rest!) ✨Improve balance, posture, and confidence ➕ so much more!! 🌟It’s not about getting bulky. It’s about being strong, capable, and resilient. 
 Join this amazing total body strength class and let’s future-proof our bodies together. ✨7 Day Trial @ alainnstudio.com #thealainnstudio #strengthtraining #bonedensity #healthyaging

✨Alainn Studio & ✨Evolve Wellness Physical Therapy have teamed again up for a very special event! ✨ ✨YESSS 💫 Join @evolvewellnesspt & @thealainnstudio on Sunday, May 18 from 11 am -2 pm @ Alainn Studio in Norfolk, MA for a morning of complimentary wellness services ✨ You won’t want to miss this - save your spot and book your complimentary wellness services now @ www.alainnstudio.com ✨ Event is open to all (you do not have to be a current client of Alainn Studio or Evolve Wellness Physical Therapy to attend) 🤗 Cannot wait to see you at our Wellness Day!! Cupping • Dry Needling • Normatec Boots • Meet w/ a PT #thealainnstudio #wellness #recovery #physicaltherapy #selfcare #dryneedling #cupping #normatec #femaleentrepreneur

✨30 Tips to Stay Consistent✨ 👇 1 Set clear, specific goals – Vague goals = vague results. 2 Start small – Build momentum with mini wins. 3 Create a routine – Habits thrive in structure. 4 Schedule it – Treat it like an appointment. 5 Track your progress – What gets measured, gets managed. 6 Celebrate small wins – Every step counts. 7 Make it fun – Choose activities you enjoy. 8 Find your “why” – Deeper purpose = stronger drive. 9 Use visual reminders – Sticky notes, calendars, vision boards. 10 Have an accountability partner – Stay on track together. 11 Prep ahead – Lay out clothes, meals, or plans in advance. 12 Remove friction – Make the action easier to start. 13 Limit decision fatigue – Stick to a schedule so you don’t overthink. 14 Reward yourself – Reinforce the behavior with positive outcomes. 15 Stay flexible, not perfect – Consistency > perfection. 16 Use habit stacking – Pair your new habit with an existing one. 17 Set reminders – Use alarms or calendar alerts. 18 Visualize success – Mentally rehearse showing up. 19 Eliminate distractions – Clear the path to focus. 20 Join a community – Support makes you stronger. 21 Speak it out loud – Affirm your goals daily. 22 Track streaks – Use a habit tracker for motivation. 23 Invest in it – Money or time creates commitment. 24 Change your environment – Make it support your goal. 25 Be patient – Results take time, consistency is the key. 26 Forgive missed days – Get back up and go again. 27 Limit the “all or nothing” mindset – Progress over perfection. 28 Use motivational content – Podcasts, reels, or quotes. 29 Plan for obstacles – Know your triggers and how to handle them. 30 Commit publicly – Share your journey to increase accountability. This week’s focus: SHOW UP! Next week’s focus: KEEP SHOWING UP! #thealainnstudio #consistency #keepgoing

More on listening to your body & using your breath 👇 ✨Listening to Your Body: The Skill We Were Never Taught 
So many of us were conditioned to override our body’s messages: push through pain, ignore fatigue, chase aesthetic goals at all costs. But tuning in is a skill—and it’s powerful.
Some days your body craves intensity. Others, it’s asking for gentleness. Both are valid. Neither is a sign of weakness. Building a relationship with your body is about asking what it needs and honoring the answer. ✨Breathwork: The Bridge Between Mind & Body
Your breath is one of the fastest ways to shift your nervous system. • Fast, shallow breaths = sympathetic (fight or flight) state • Slow, deep belly breaths = parasympathetic (rest and digest) state Breathwork can calm anxiety, enhance recovery, sharpen focus, and even deepen physical performance. Just 3–5 minutes of intentional breathing daily can change your state… and over time, your resilience. 👉Try this simple practice:
Box Breathing (4-4-4-4): • Inhale for 4 counts • Hold for 4 • Exhale for 4 • Hold for 4
Repeat for a few minutes and notice the shift. ✨✨✨The Big Picture✨✨✨
Your health isn’t just a product of what you do. It’s also about what you don’t do. When you rest, how you breathe, what you feel, and how deeply you can connect with yourself.
Train hard when it’s time. Rest when your body whispers. Breathe like it matters. Because it does. ✨7 Day Trial @ alainnatudio.com ✨ #thealainnstudio #yoga #mindfulness #breathwork #randr

✨✨✨Check this out ✨✨✨👇 Why we cross-train… Cross-training boosts performance, prevents injury, and keeps workouts fresh. And, it mixes things up, improves overall fitness, balances muscle groups, and fights workout boredom. 💪✨ ✴️ SYNERGY Translation: SYNERGY; COMBINED FOR BETTER EFFECT Alainn Synergy is a hybrid class combining the best of both Alainn Rithim Ride and Alainn VIRR N Strength! Get the best of both worlds in the efficient class!! Whether you are experienced in hybrid classes or brand new to this type of training, this class is for you! ✨✨✨7 Day Trial @ alainnstudio.com✨✨✨ We have fun here! We sweat. We laugh. We get results. 🥰💪 #thealainnatudio #crosstraining #totalbodystrength #mobility #coretraining #workoutmotivation

BANNAI & BARRE ✨The magical combo class 🥰 Details👇 ✴️ bannaí
booty | bands | balls Translation: BANNAÍ = BANDS Alainn Bannaí - Booty | Bands | Balls is an amazing and fun class focusing on balance and strengthening core, lower body, and posterior chain muscles. We will use a variety of simple equipment including bands, yoga balls, a mat, and our bodyweight.  ***** Plus… ***** ✴️ bheachtú barre Translation: REFINE BARRE Alainn Bheachtú Barre is a low-impact class that blends ballet, yoga, and Pilates techniques to improve flexibility, increase muscle tone, and better balance. This class is about refining and getting results! ✨Activate your 7 DAY TRIAL✨ alainnstudio.com #thealainnstudio #barre #coretraining #mobilitytraining #balancetraining #pilates

“And… and… and…” 😆 More info 👇 ✨To check out the studio & take unlimited classes for free for 7 days, head to alainnstudio.com✨ And then please just laugh with & at me trying to deliver this message on social media how many times can I say “and”⁉️😆🤦‍♀️😆 Summing up this reel: 1️⃣ The studio is a ton of fun, gets you results, never boring, easily accessible with classes & training LIVESTREAM & in-studio… I mean it’s awesome (I’m a little bias of course… but truly, it’s awesome) 2️⃣ Classes include a variety of training styles and equipment 👉 Total body strength, indoor cycling, yoga, Pilates, barre, core, mobility, stretching & flexibilty, power, endurance, hiit, Tabata & more More info on our personal, small & large group training, classes, events, nutrition, and more 👉 Stay tuned to the studio’s stories & reels! #thealainnstudio #fitnessmotivation #laughwithme #trainwithme

THIS is what it’s all about!! 👇 What a wonderful day we had at our collab Community Wellness Day!! Small businesses working together, supporting each other in their pursuit to provide wonderful care and services to the community, all while actually providing wonderful care and services to the community… 🥰 Making positive impacts daily✨ Collaborating✨ #ripples 🫶💪✨ @thealainnstudio @tidal_performance #thealainnstudio #physicaltherapy #dryneedling #cupping #recovery #mobility

❤️ Sincere thank you for all the support ❤️ 7 Day Trial @ alainnstudio.com #thealainnstudio #supportsmall #smallbusinessowner #femaleentrepreneur

When you can’t see because sweat is dripping in your eyes 😆 SYNERGYYYY 🔥 THIS is how you kick off the weekend 💪🏋️‍♀️🚴‍♀️🥵😍 #thealainnstudio #hiit #strength #indoorcycling #crosstrain #sweatyselfie

virr n strength Translation: VIGOUR, ENEGERY, GUSTO, FORCE N STRENGTH Alainn Virr N Strength is a 45 minute total body strength training class. This class is designed for efficiency and results to offer a wide range of benefits including increasing muscular strength and endurance, increasing bone density, improving balance and stability, and increasing metabolic rates all while having fun! Whether you are experienced in total body strength and endurance training or brand new to this type of class, this one is for you! #thealainnstudio #totalbodyworkout #fitnessmotivation #crushedit

Parents, it’s not just for the kids… listen up 👇 In case you needed yet another reason to get a good night sleep and go outside… Understanding the correlation between your mitochondria, the sun, and circadian rhythm in relation to apoptosis and cell regeneration: Harnessing the Power of the Sun for Optimal Cell Regeneration 🌞 1️⃣ The Sun: A Vital Player in Your Health ☀️ It’s not just about Vitamin D. It plays a huge role in regulating your circadian rhythm—your body’s internal clock. Proper sunlight exposure helps sync this rhythm with the natural light-dark cycle, leading to better sleep, hormone balance, and cellular health. 2️⃣ Circadian Rhythm: The Body’s Internal Clock 🕰️ It’s is influenced by sunlight and governs important processes, including when you feel awake, when you’re hungry, and when you rest. Proper alignment of your circadian rhythm supports mitochondria function, ultimately impacting energy production and cellular repair. 3️⃣ Apoptosis: The Body’s Natural ‘Clean-Up’ System 🧹 It’s is the process of programmed cell death, a critical function that removes damaged or dysfunctional cells. When your circadian rhythm and mitochondria are in sync, apoptosis occurs more effectively, allowing for healthier, more resilient cells. 4️⃣ How the Sun & Mitochondria Impact Cell Regeneration 🌱 Sunlight exposure supports mitochondrial efficiency, and proper mitochondrial function boosts cell regeneration. The Sun helps regulate your circadian rhythm, ensuring your body is primed for apoptosis and repair when you sleep. It’s a full-circle process for optimal cell health! 5️⃣ What You Can Do: Tips for Better Mitochondrial Health and Regeneration 🌞💪 1. Get 20–30 minutes of morning sunlight to sync your circadian rhythm.
2. Prioritize sleep to allow cells to regenerate.
3. Support mitochondrial health with a balanced diet rich in antioxidants & healthy fats.
4. Move & get outside to boost energy production and cell repair. DM ✨SUN✨ for your FREE Jump Start Guide to a restful night sleep Follow @thealainnstudio for more #thealainnstudio #outdoors #gooutside #sleep

Did you catch all those slides?? Again, A LOT of info, but proper shoe choice can make or break you… literally 👟 DM for more info or your FREE Jump Start Guide #thealainnstudio #footwear #athletedevelopment #injuryprevention

Did you catch all those slides?? It’s a lot of info, but I wish it was as mainstream as the 💉 ✨🫶 This is not medical advice. Simply trying to educate. ❤️ As always, consult with your health care professional before making any major changes to your diet or exercise plan.

Reaffirming what you already know 👇 Sometimes that all we need… Busy moms, hardworking women - when was the last time you came first? You give everything to everyone else, but what about your health, your energy, your confidence? The truth is, taking care of yourself isn’t selfish - it’s necessary. And it doesn’t take hours in the gym or a perfect diet. Start small: 1️⃣ Move daily – even 10 minutes counts. 2️⃣ Fuel your body – more water, more real food. 3️⃣ Drop the guilt – you deserve this. A strong, confident you is the best gift to your family. Ready to start? Drop a ❤️ in the comments or DM and follow for more simple, effective fitness tips! #thealainnstudio #momguilt #selfcare #womeninbusiness

🛍️ Happy shopping 🥰 Loving all the color ☀️

How could you not love Mondays like these? 🫶🥰☘️

✨ The Details 👇 Upcoming Wellness Event: Sunday, April 6 11:00 am - 2:00 pm   
Join Alainn Studio & Tidal Performance for a Community Wellness Event ✨✨✨✨ Book Now @ alainnstudio.com ✨✨✨✨ ✨Alainn Studio (Norfolk, MA) is your partner in group exercise & wellness. Featuring yoga, cycling, barebell total body strength, barre, pilates, HIIT, personal training, and more!! @thealainnstudio www.alainnstudio.com ✨As a Titleist Performance Institute (TPI) certified therapist, Dr. Sarah Laudone of Tidal Performance (Franklin, MA), develops a personalized plans that target your strengths and weaknesses. Whether you’re a seasoned pro or a beginner, she can take your game to the next level. Using a combination of exercises, stretches, and manual therapy techniques you’ll see improved flexibility, strength, and coordination, so you achieve maximum performance on the course. On Sunday, April 6, we are offeringcomplimentary 20-min appointments with Dr. Sarah Laudone. Services offered at our event include:  • Dry Needling • Cupping • Normatec Boots • Consult with Dr. Sarah Laudone, DPT, OCS, CMTPT for Physical Therapy or your golf swing just in time for the spring golf season ✨✨✨✨ Book Now @ alainnstudio.com ✨✨✨✨

You getting a workout in this weekend too?? ✨☘️

🫶✨Details…👇 Join @thealainnstudio & @alleviation_therapeutics on Sunday, March 16 @ Alainn Studio in Norfolk, MA for an afternoon of relaxation while replenishing nutrients, boosting immunities, and enhancing performance for your next workouts (or whatever you have ahead of you that week)! ✨Alainn Studio (Norfolk, MA) is your partner in group exercise & wellness. Featuring yoga, cycling, barebell total body strength, barre, pilates, HIIT, personal training and more!! @thealainnstudio www.alainnstudio.com ✨Alleviation Therapeutics (Franklin, MA) treatments aim to support or activate the innate healing of the body. They see themselves as facilitators, helping you connect to your true self and to grow into who you’re meant to be. Featuring Jeuveaux Botox, Intravenous CBD, IV Wellness Infusions, Stemwave, therapy and coaching!! @alleviation_therapeutics www.alleviationtherapeutics.com 👉 Save your spot at www.alainnstudio.com ✨ We will be in touch after you register ✨ Cannot wait to see you on 3/16! #thealainnstudio #wellnessevent #smallbusiness #smallbusinesssupport

I’m on a different path 💪 Here’s how 👇 Nine years ago, I was told by a neurosurgeon that the nerve damage in my right arm would be permanent, and surgery seemed inevitable. But I chose a different path. It wasn’t easy, and the road was filled with uncertainty. At times, the tasks ahead felt impossible, but I learned that it’s often in those moments of doubt that we find our true strength. It was my unwavering support system and the incredible connections I built within the health and wellness industry that kept me going. Through my dedicated physical therapists and acupuncturist, I learned how to recover naturally, avoiding surgery and finding healing in a way I never thought possible. Today, I’m stronger than ever, not only in body but in mind. I’ve realized that true strength is found in the people who lift you up, the resilience you discover within yourself, and the belief that you can turn adversity into empowerment. My journey wasn’t just about healing—it was about transforming into the best version of myself, physically and mentally. If you’re facing your own challenges, remember: sometimes the toughest tasks are the ones that lead to the greatest transformations. ✨Don’t let fear of the impossible stop you. Embrace the journey and know that you have the power to rewrite your story. ✨ If you’re ready to begin your own transformational wellness journey, let’s connect and start building the path to your best self together. ✨✨✨ 7 DAY TRIAL @ alainnstudio.com Or DM “READY” ✨✨✨ #thealainnstudio #healingfromwithin #strongereveryday #cervicalspine #physicaltherapy

Just saying… Stop waiting for motivation. Your future self already showed up and put in the work. Let’s make today count. 💪 Follow @thealainnstudio for more #thealainbstudio #noexcuses #mondaymotivation #yourfuture #workhardnow

Mommy & Me Workout ✨🫶✨ Who else loves Mondays? 🥰 … @thealainnstudio @thehavenpostpartum #thealainnstudio #postpartum #postpartumwellness #mommyandme

🫶As parents we want the best for our kids. It can be challenging at times to give them foods they want and still make sure they’re getting the foods they need… 🛍️I love shopping with Thrive because the kids can easily join in, and I know we’re making healthy swaps for the junk food they want! 🌱 From healthy snacks and grab-and-go options to organic treats and even organic wines, Thrive.com has it all. ✨✨✨✨ Use my exclusive code for 40% off your first order! ➡️ DM or comment “Thrive” ✨✨✨✨ #thealainnstudio #Thrive #HealthyLiving #OrganicGoodies #Wellness @thrivemarket

Best way to start the weekend 👇 ✨✨✨ The people The energy The music The movement 🫶 ✨✨✨ 💯 Fav way to start the weekend 🥰🔥 If you haven’t joined in yet, what are you waiting for?? ✴️ 1st WEEK FREE ✴️ Link is live now thru Mar. 31 ➡️ Train in-studio or on LIVESTREAM #thealainnstudio #weekendvibes #sweatyselfie

🚨 STOP waiting for the ‘perfect time’ to get healthy. 🚨 In this video, I’m showing you my own journey of building core strength, flexibility, and mental resilience. These small actions have made a huge impact on my life—and they can make a huge impact on yours too! 👉Here’s the challenge:
Start with 5 minutes a day—no more excuses. Whether it’s stretching, bodyweight exercises, or simple mobility work, take that small step. It’s not about perfection, it’s about consistency. The results will speak for themselves. 💥 ✨✨✨ If you’re ready to commit, I’m here to help you create your personalized 5-minute program. DM me and let’s start building your routine—together! 🌟 Your health is worth 5 minutes a day. Are you in? 🌟 ✨✨✨ I get it. Life is busy. Between work, family, and everything in between, it’s easy to tell yourself you don’t have enough time to take care of YOU. The truth is, we ALL have 5 minutes. 🙌 ✨ What if I told you that you could start making significant improvements in your physical and mental health with just 5 minutes a day? ✨ I’m here to challenge you to commit to just 5 minutes every single day. It’s not about squeezing hours at the gym or overwhelming yourself. It’s about creating a sustainable, empowering habit that you can always fit into your day, no matter how packed your schedule is. Still reading this??? What are you waiting for? 💪✨🫶🥰 #thealainnstudio #5MinuteChallenge #CommitToYourHealth #NoExcuses #HealthyHabits #CoreStrength #Flexibility #MentalResilience #MoveYourBody #TakeAction #FitnessJourney

Feeling stressed, tight, or just out of balance? 👇 . . 🧘🏽‍♀️Yoga might be the simple solution you’ve been searching for! Even just 5 minutes of yoga a day can have a powerful impact on your mind and body. Whether you’re battling muscle tension, mental stress, or just feel like you’re “stuck” in your routine, yoga can help you break free. . . 🤕 Common struggles like neck and shoulder pain, lower back stiffness, or even feeling mentally scattered can all be addressed through a consistent yoga practice. A few gentle stretches can open up tight areas, improve your posture, and help you find mental clarity. 🌿 . . 🏆 The best part? Yoga is completely customizable! Everyone’s body and needs are different. Whether you’re looking to relieve tension, improve flexibility, build strength, or just find a moment of calm in a busy day, I can help you create a yoga program tailored to YOU. 🙏 . . Start with just 5 minutes a day, and you’ll feel the benefits right away. ✨✨✨Ready to begin your journey to a more flexible body and peaceful mind? Drop a comment or DM me to learn how I can create a personalized yoga flow just for you! 💫✨✨✨ . . #thealainnstudio #YogaForEveryone #YogaFlow #MindBodyBalance #YogaEveryday #PersonalizedYoga #StretchAndRelax #MentalClarity #PainRelief

When your fear of standing out makes you fit in more than you know 🫶 These fears are real, but you’re not as alone as you may think 👇 ✨Fear of Judgment✨
Worried everyone’s watching and judging how you move? I’ve been there. ✨Self-consciousness✨
Felt uncomfortable in your own skin while working out? I get it. ✨Intimidation✨
Afraid you won’t keep up in a class? I used to feel that way too. ✨Past Negative Experiences✨
Had a bad experience before and scared to try again? I’ve been there. ✨Uncertainty about Technique✨
Unsure if you’re doing the exercises right? I’ve felt that hesitation. ✨Social Anxiety✨
The thought of exercising in front of others stressing you out? I understand. ✨Overwhelm✨
Feeling like you can’t handle the intensity of a workout? I’ve been overwhelmed too. ✨Perceived Difficulty✨
Think group classes or workouts are too hard? I used to think that too. I used to be afraid of all these things too. But I pushed through, and now I’m stronger for it. I used to fear the bike… yeahhh. But after learning proper technique, it quickly became one of my FAVORITE workouts. You can do it, too. Change happens outside our comfort zones. 💫💪 #thealainnstudio #PushThrough #OvercomeYourFears #StrengthInGrowth #anxiety #growthmindset

But here’s the truth 👇 ✨ You can’t pour from an empty cup. And we know that! But what can we do about it when we feel like we just have no time?! ✨ As moms, we’re constantly giving our all—sometimes so much that we forget about ourselves. Making time for fitness isn’t selfish, it’s necessary. ✨ It doesn’t have to be hours at the gym; it can be a quick, powerful workout right at home that leaves you feeling strong, energized, and more connected to your body. And stop being so hard on yourself. ❤️ ✨ My advice? Start small. Even just 10 minutes a day can make a huge difference in how you feel, physically and mentally. Take a deep breath, give yourself permission to prioritize your health, and let’s start this journey together. YOU deserve it! ✨ DM “jumpstart” for your FREE jumpstart guide & be sure to activate your FREE 7 Day Trial Membership @ alainnstudio.com #FitMama #MomLife #StrengthInTheChaos #MakeTimeForYou #MomFitness #MotivationForMoms #SelfCare

✨NOW✨ Is Your Time 👉 Details below… I get it… some things just get put off until they feel like a necessity… and working out may have just not been in the cards… But now there is absolutely nothing to lose! ✨Activate your 7 Day Trial Membership TODAY✨Includes unlimited in-studio & LIVESTREAM classes ➡️ www.alainnstudio.com Offer expires March 31, 2025 ✨Alainn Studio (Norfolk, MA) is your partner in group exercise & wellness. Featuring yoga, cycling, barebell total body strength, barre, pilates, HIIT, personal training and more!! #thealainnstudio #fitnessmotivation #freemembership #yoga #barre #hiit #pilates #mobility #barbellstrength #core

✨Cannot wait for this event✨Details 👇 Join @thealainnstudio & @alleviation_therapeutics on Sunday, March 16 @ Alainn Studio in Norfolk, MA ✨Special Menu of IV Therapies available on 3/16 is available @ www.alainnstudio.com ✨ All IV Therapy services are 10% OFF at our special collaboration event on 3/16! Prices vary based on IV Therapies.  * Book again & Receive 25% OFF your NEXT IV Therapy! * We can provide services for up to six clients per hour, so space is limited! Be sure to save your spot ASAP! Have a small group that would like to come at the same time? Be sure to let us know after you register for the event. * Q: How much time does a session take? A: Session times vary based on treatment, but usually take 30 or more minutes.  * Q: How do I know if IV Therapy is right for me? A: Can you relate to anything below? Then save your spot! Constant Fatigue & Exhaustion? Overwhelming Stress & Burnout? Poor Nutrition & Skipping Meals? Dehydration? Weakened Immune System? Limited Time for Self-Care? Hormonal Imbalances or Mood Swings? Decreased Clarity or Focus? Poor Sleep? * ✨Alainn Studio (Norfolk, MA) is your partner in group exercise & wellness. Featuring yoga, cycling, barebell total body strength, barre, pilates, HIIT, personal training and more!! @thealainnstudio www.alainnstudio.com ✨Alleviation Therapeutics (Franklin, MA) treatments aim to support or activate the innate healing of the body. They see themselves as facilitators, helping you connect to your true self and to grow into who you’re meant to be. Featuring Jeuveaux Botox, Intravenous CBD, IV Wellness Infusions, Stemwave, therapy and coaching!! @alleviation_therapeutics www.alleviationtherapeutics.com 👉 Save your spot at www.alainnstudio.com ✨ We will be in touch after you register ✨ Cannot wait to see you on 3/16! #thealainnstudio #wellnessevent #smallbusiness #smallbusinesssupport #iv #wellness

🫶✨It’s official! Save your spot! Details…👇 Join @thealainnstudio & @alleviation_therapeutics on Sunday, March 16 @ Alainn Studio in Norfolk, MA for an afternoon of relaxation while replenishing nutrients, boosting immunities, and enhancing performance for your next workouts (or whatever you have ahead of you that week)! ✨Alainn Studio (Norfolk, MA) is your partner in group exercise & wellness. Featuring yoga, cycling, barebell total body strength, barre, pilates, HIIT, personal training and more!! @thealainnstudio www.alainnstudio.com ✨Alleviation Therapeutics (Franklin, MA) treatments aim to support or activate the innate healing of the body. They see themselves as facilitators, helping you connect to your true self and to grow into who you’re meant to be. Featuring Jeuveaux Botox, Intravenous CBD, IV Wellness Infusions, Stemwave, therapy and coaching!! @alleviation_therapeutics www.alleviationtherapeutics.com 👉 Save your spot at www.alainnstudio.com ✨ We will be in touch after you register ✨ Cannot wait to see you on 3/16! #thealainnstudio #wellnessevent #smallbusiness #smallbusinesssupport

👋 Who else feels this?? …👇 30 turkeys = a legit road block and waiting 😆… just like life sometimes though . We all face roadblocks, whether it’s work, fitness, or anything else. But the key is to stay focused, take a deep breath, and keep moving forward. Step 1: Acknowledge the obstacle. Step 2: Adjust your approach. Step 3: Keep your eyes on the prize, even if it means taking a detour. Orrr, as in my case this morning with these turkeys… just wait it out 😉 #thealainnstudio #RoadblockWorkout #TurkeyTrot #MentalStrength #KeepMovingForward”

When I say I’ve been there, I mean it… 👇 I know what it’s like to be almost 200 lb POSTPARTUM and lose 65 lb… ✨twice I know what it’s like to be told by your neurosurgeon the nerve damage in your neck is permanent and you may never regain the strength back in your right arm because of it… ✨and then be told by that same neurosurgeon that you are the FIRST person in his career to prove him wrong I know what it’s like to feel like you’ve hit a point you don’t know how to find your way out… ✨but then you do ✨And you emerge stronger than ever before The pink photo was me this morning after our core class… no filter 🚀If you are looking for RESULTS, I’ve got you! 👉 DM “RESULTS” for my FREE Jump Start Guide or to get started ✨ LIVESTREAM & in-studio training & classes #thealainnstudio #results #comebackstronger #weightlossjourney #postpartumfitness #postpartum #core

Think about this… 👇 ✨ ✨ ✨ Just 20 minutes a day of movement could transform your routine. It’s time for YOU. Time to let go of the scroll, take a deep breath, and move your body. Whether it’s a quick walk, a dance session, or a short workout, those minutes will elevate your mind, your energy, and your spirit. The magic happens when you replace even just a small chunk of your scrolling time with movement—you’ll notice the shift in your energy, your mindset, and your overall well-being. What would happen if, instead of diving into your phone first thing in the morning, you spent that time stretching or getting your heart rate up? What if you traded the mindless scrolling during lunch for a brisk walk outside? What if, every time you feel the urge to scroll, you took a moment to move instead? The rewards are clear: better sleep, improved focus, reduced anxiety, and a surge of confidence. Plus, movement helps you build the mental strength to resist those temptations of endless scrolling and instead choose something that truly nourishes your body and mind. So, next time you catch yourself scrolling endlessly, ask yourself: What if I spent those minutes moving? What if I used this time to feel better? Because that dopamine hit from exercise? It’s not just a temporary fix. It’s a long-term boost for your mind, body, and soul. 💫✨ Follow @thealainnstudio & @theemilytracy for more 🫶 #thealainnstudio #MoveMore #DopamineBoost #ExerciseForTheWin #MindfulMovement #DitchTheScroll #FeelGoodVibes #ReplaceTheScroll #FitnessJourney #BoostYourMood #SelfCare #BetterEveryday #MindOverPhone

Way to start the weekend ✨🚴‍♀️🏋️‍♀️🧘🏽‍♀️We’re sweaty, we’re stronger, and we’re just getting started. 🫶💪#thealainnstudio #saturdaysweat #sweatyselfie #hiit

When seconds count, every action matters! 💓 You can be the difference between life and death. With CPR, first aid & AED training, you can save a life. 💪 Staying up-to-date and practiced with your CPR, first aid & AED training is just as paramount 💓 Absolutely phenomenal experience with @mobilecpr4u! ⭐⭐⭐⭐⭐ #CPRTraining #SaveALife #ElderlyCare #FirstAidMatters #ActFast

🥰✨💪 Bannai & Barre had some extra special guests this morning ✨ #thealainnstudio #core #pilates #mobility #stretching

I always want to be able to YES, I’ll go sledding with you 🫶🥰 As a mom and a fitness professional, my why is simple: to be strong, healthy, and present for my kids. They deserve the best version of me, and I’m pushing myself every day to make that happen. This journey isn’t just about fitness – it’s about setting the example, showing them what determination looks like, and proving that self-care is the foundation of everything I do. #thealainnstudio #momstrong #fitmom #purposedriven #mywhy

Way to start the day! 🥰💪 Core • Core • +More Core 😁🫶 Mobility • Stretching • Total Body Workout 🔥 Just love the combo of Bannai & Barre… and you leave feeling amazing 💫 LIVESTREAM classes with us from ANYWHERE #thealainnstudio #core #stretching #totalbodyworkout #mobility #sweatyselfie

🫶✨So excited for this collab! Details…👇 Join us for Back-to-Basics workout, suitable for any fitness level! This class is taught by fitness instructor, Emily, owner & founder of @thealainnstudio. This 4 week session is designed for moms with babies aged 0 to 15 months old. *Please bring a yoga mat if you have one. Location: 106 Central Street, Foxboro, MA Dates: Mondays- 3/3, 3/10, 3/17, 3/24 Time: 11:30am- 12:30pm Price: $89 for 4 sessions ✅ Sign up @ www.thehavenpostpartum.com or DM for direct link 🔗 ✨Alainn Studio (Norfolk, MA) is your partner in group exercise & wellness. Featuring yoga, cycling, barebell total body strength, barre, pilates, HIIT, personal training and more!! @thealainnstudio www.alainnstudio.com ✨The Haven Postpartum (Foxboro, MA) are devoted sisters and postpartum doulas serving Foxboro, MA & surrounding areas, passionate about offering support to new families. They offer morning, evening, and even overnight doula services, as well as CPR training, mommy & me support groups, tummy time classes, mommy & baby workout classes, and more!! @thehavenpostpartum www.thehavenpostpartum.com #thealainnstudio #postpartum #postpartumworkout #mommyandme #smallbusiness

🫶✨So excited to announce this collab! Details…👇 Join @thealainnstudio & @alleviation_therapeutics on Sunday, March 16 @ Alainn Studio in Norfolk, MA for an afternoon of relaxation while replenishing nutrients, boosting immunities, and enhancing performance for your next workouts (or whatever you have ahead of you that week)! ✨Alainn Studio (Norfolk, MA) is your partner in group exercise & wellness. Featuring yoga, cycling, barebell total body strength, barre, pilates, HIIT, personal training and more!! @thealainnstudio www.alainnstudio.com ✨Alleviation Therapeutics (Franklin, MA) treatments aim to support or activate the innate healing of the body. They see themselves as facilitators, helping you connect to your true self and to grow into who you’re meant to be. Featuring Jeuveaux Botox, Intravenous CBD, IV Wellness Infusions, Stemwave, therapy and coaching!! @alleviation_therapeutics www.alleviationtherapeutics.com Mark your calendars for this event! You won’t want to miss out!! Stay tuned for details on how to save your spot. 😉😁🫶✨ #thealainnstudio #wellnessevent #smallbusiness #smallbusinesssupport

When the instructor asks the tough questions... and you’re just as confused as everyone else 😂 Remember… self care is not selfish 🫶✨ #thealainnstudio #exercisemotivation #selfcareisnotselfish #deepthoughts #relatable