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@alana_bananafit

Alana 🍌Messina

alana_bananafit

•••NASM Personal Trainer @Functionally Fit PHL •••lululemon local

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I am so super duper freaking lucky to be surrounded by creative people! My friend @trav_huhn made this short feature of me doing mah thing for his personal project, the Inspired Series. He’s capturing philly creatives in all industries. Check it out y’all 🔥🔥🔥 ……………..............……………..............……………...... I really do love being a trainer, teaching and working with my clients everyday, seeing them progress and get stronger. Doing a move they couldn’t do a month ago, it’s so rewarding to see their growth, that’s what inspires me 🌱🌱🌱 ……………..............……………..............……………...... ……………..............……………..............……………...... ……………..............……………..............……………...... #getinspired #workflow #personaltrainer #phillyfit #kbswing #squats #cinematography
I used to be the type of person who would automatically say “Good how are you?!l” when someone asked how I was. But now I’m trying be more honest or insightful while avoiding oversharing. Also trying to not only share my “highlight reel” on insta. But you never feel like posting when you don’t feel great. Anyways! Stay strong friends tomorrow is a new day 🌤
ALL RIGHT DAY 5!  Let me know what you guys thought of these vids and what else you would like to see! 😘😘😘 [ ] 1. Shinbox hip flow 2. Vups- modified or strict 3. Kneeling quad killer (idk what this is called but if you try it you’ll think it’s appropriate too) 4. Highplank to Superman Plank 5. Prisoner Lunges [ ] Short and sweet for your last day, 3-5 rounds of each 😜 [ ] [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #athomeworkout #noequipmentneeded #girlswholift #hiitathome #mobility #plyometrics
Happy Indigenous Peoples Day. Let’s keep this workout short and sweet today so you can enjoy your family and friend time and FOOD! [ ] Remember all of these moves can be done with or with the band. Set your timer for 15-20 min and 10 reps of each as many rounds as possible. 1. Track starter 2. Plank reach and pull 3. Overhead squat 4. Single leg deadlift with band 5. Banded clam shell  6. Bent hip raise [ ] [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #athomeworkout #noequipmentneeded #girlswholift #hiitathome #mobility #plyometrics
Don’t party too hard tonight kids 🥳 here yah go- Humpday at home workout Banana Fit style. [ ] [ ] 1. Plank to frog 2. Static squat with back lunge 3. Elevated bridge or classic 4. Pass Throughs  5. Floor to feet! [ ] [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #athomeworkout #noequipmentneeded #girlswholift #hiitathome #mobility #plyos
Tuesday at home working coming right up!  But first I want to offer you guys something I’ve never done before, a holiday special 🍂🦃🍂 [ ] If you sign up for monthly sessions with me by Black Friday, I’ll give you 25% your first month. So get at me- DM me or email me @ hello@alanatraining.com to get started. [ ] You’re gonna need a mini band for this one guys, just go to the store they are super affordable and the possibilities are endless with these bad boys. We are going to use our seconds pro timer app again, set for 15-20 mins, intervals at your choosing.  1. Mini band no-money (squeeze those shoulders together!) 2. Mini banded walk outs 3. Down Dog pushups  4. Bear crawl forward & reverse  5. Pushups (modify where needed) 6. Plank to squat hops [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #athomeworkout #noequipmentneeded #girlswholift #hiitathome #mobility #minibands
AYO! You, you have some cranberry sauce on your chin. 🤤 [ ] Now, I’m not saying you can out train a bad diet, but it sure as hell helps to keep moving during the holidays when everyone is offering you 2 servings of a turkey dinner and homemade cookies and pie.  Most important is to just ENJOY your food WITHOUT the guilt. [ ] For all you holiday travelers I’m going to be posting a home for the holidays workout every day this week. So there are no 🙅‍♀️ excuses not to get your sweat on. [ ] Also do yourself a favor and download an interval timer- I use Seconds Pro. It’s worth it. Set it to a 15-20 min total, set your interval to 30:30 if your a beginner or 45:15 if you’ve got a little more in you. [ ] 1. Hinge to squat w/arms overhead 2. Sliding side lunge 3. Sliding back lunge 4. Sliding lizard plank 5. Elevated split squats 6. Pistols or assisted pistols [ ] Boom  done. [ ] [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #athomeworkout #noequipmentneeded #girlswholift #hiitathome #mobility
What if you just stopped making excuses and made the time. To get what you want. To change what you want to change.🌚 Be who you imagine yourself to be. [ ] [ ] [ ] [ ] #humpday #positivethinking
Happy New Week y’all! Wanted to share how I like to end my workouts- with some animal flow movements and yoga poses, I try to switch it up, but there is always a dragonfly twist in there somewhere 🐲(ps this is speed up to fit on my feed!) [ ] I’m currently taking on new clients, DM me for details, winter is coming up and I’ll keep you accountable during the holidays. [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #flow #movementflow #mobility #mobilitytraining
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Guyssssssssss.  I got stuck today, intentionally, with lots of needles😨 [ ] [ ] I have never had acupuncture done before but have been really interested in this healing technique and benefits for a while. And Jason at Summit Acupuncture Philly ( @phillyacu )was super helpful and patient with me for my first time. [ ] [ ] Acupuncture works by stimulating nerves and improving blood flow to certain areas of the body.  It doesn't hurt, there are no side effects and results can be pretty fast (sometimes immediately). [ ] [ ] He helped with some neck, shoulder and SI joint pain.  It was also pretty relaxing.  Most people only treat their pain superficially and are hyper focused on one spot. Our bodies are way more connected and capable of healing themselves than we realize and sometimes our body just needs a little nudge.  That could be in the form of diet or vitamin change, acupuncture or honestly a positive mindset. [ ] [ ] 💖💖💖Use code ALANAMESSINA on his site to get 25% you first three treatments, and let me know what you think Cheers booboos!💖💖💖 [ ] #bananafitapproved #acupuncture #phillyfit #phillywellness
I hope y’all are ready to roll into this weekend like I am!🔥🔥🔥 [ ] Double KB, Single leg RDL (straight leg dead lift) into a lunge. Remember to keep your shoulders tight, no round back. [ ] Let me know if you like this one! Cheers! [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #kettlebell #kettlebellflow #weighttraining #girlswholift #trainerlife #mobility
Day3️⃣ of Banana Fit kettlebell week 🤸🏼‍♀️ [ ] [ ] Alrighty, the WINDMILL 🌬This can be more challenging for some, due to the flexibility required in your hips while maintaining strong tight shoulders. Start off with out a weight and work yourself up to a heavier kb over time. Your heels should align and point your toes to 90 degrees. Move slow and controlled in this. [ ] [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #kettlebell #kettlebellflow #weighttraining #girlswholift #trainerlife #mobility
Kettlebell week continues 😈 [ ] I love this total body movement, you hit your legs, hips, obliques and shoulders. Wham Bam Baby! 🎉 Keep your chest up in the Cossack squat and use your back leg as a kickstand in the press to get a good twist in. [ ] Hit me up with q’s and DM me if you want a private session, I’m currently taking new clients 🍌⚡️🔥 [ ] [ ] #kettlebellworkout #kettlebellflow #womenwholift #fitness #health #philly #phillyfit
Ok sexy strong tigers lets start Kettlebell Week with something fun 🐯🐯🐯🔥🔥🔥 [ ] [ ] You’re starting in a squat, cleaning the kb while moving into a split squat, do once with with a clean and second time a clean and press, then moving on the to the next side.  Challenge your coordination and stamina with this one, let me know how many rounds you can do ⚡️ [ ] [ ] #philly #bewellphilly #fitness #bananafit #fitchicks #weighttraining #kettlebell #kettlebellflow
Bonjour Beautiful People❣️ This week I want to share with you some of my favorite kettlebell exercises.  I use kettlebells a lot  in my workouts and these are some of the main reasons why you shouldn’t be afraid to grab one and go for it [ ] 1.The KB uniquely combines the benefits of resistance training and cardio, the swing is a great example of this 2.They work on your grip strength- and you’re only as strong as the weight you can hold.  Working on your grip reduces the risk of carpel tunnel and tennis elbow 3.KB exercises increase your range of motion think- the swing, snatch & get-up which help with flexibility and mobility  4.They challenge your core more than a dumbbell due to their uneven weight distribution- which will also improve your body awareness 5.You only need one piece of equipment to get a crazy good sweat going [ ] Hit me up with questions in the comments and DM me to work out with me and get strong 🔥🧡⚡️💪🏼 [ ] #phillyfit #personaltrainer #kettlebell #kettlebellworkout #girlswholift #bananafit #strengthtraining
The way you speak to your self matters. A lot.💖🕉💯 I can carry this 20lb Ball 600m, and then some! The brain is the hardest muscle in your body to convince. But speak to yourself with kindness and positivity and you’ll go much further. ……………..............……………..............……………...... Had a fun and sweaty morning at the @crossfitnovem  vs @subversusfitness competition on Saturday, so great to surround yourself with people who are going after their own personal goals. Believe it or not you inspire people too!
Wow, how is it freaking SEPTEMBER? What is TIME?👽👽👽 [ ] You may notice I’m not at my usual spot, welcome to Functionally Fit, a personal training studio on N2nd Street in Olde City where I workout with my personal clients (and you can too!) Ok anyways, here’s a quick low equipment workout for all you holiday gym goers.  Start with your 5-10 min cardio warm up and mobility flow, then do 3-4 rounds, 6-10 reps depending on how heavy you feel like lifting. [ ] 1.Jump Rope, keeps the heart rate up, aim for 100 jumps per round 2.KB side lunge with press (I kept my foot up to test my balance and core strength) 3.Double front racked KB squat with 3 second pause (the pause creates time under tension- grow your 🍑) 4.KB wood chop 5.KB bent over row with jump back [ ] Hit me up with questions, and remember- no one ever drowned in their own sweat 😈💦💦💦💦 ……………..............……………..............……………...... ……………..............……………..............……………...... ……………..............……………..............……………...... ……………..............……………..............……………...... #philly #bewellphilly #fitness #bananafit #fitchicks #weighttraining #girlswholift #trainerlife #legday #bootygainz #kettlebell #hiitworkout

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