Alysha

A resource for women wanting to take control of their health and fitness in a way that is fun and easy.

06/02/2026

You have to consume energy to have energy.

If you are starving yourself to lose weight and depriving your body of the nutrients it needs to function. Then it's no wonder you find yourself always tired and lacking energy.

When you fuel your body so you can workout and get stronger, not only will you feel more alive. But you will actually burn MORE calories because larger muscles require more calories to function.

P.S. I am practicing the dance dance moves that will one day embarrass my kids 😂

05/29/2026

Just because they have a huge following, a skinny body, and a program available for purchase. Doesn't qualify them to be able to help you live a healthier life and achieve your goals.

05/28/2026

This is not me saying to go and do 60-100% of your 1 rep max at 1 week postpartum.

But unless a new mom plans to lay in bed an do absolutely nothing then she should try to take a couple minutes here and there to do intentional movement/exercise. Because sitting down and standing up is a squat, laying down to standing is a sit up, and picking a baby up is a bicep curl.

It's also proven to decrease PPA/PPD and it is essential for the healing process ♥️

05/26/2026

I have to tell my athletes this all the time....

When you pull a muscle, exercise it don't stretch it. We don't want to stretch a muscle that has already been stretched aka pulled.

05/24/2026

We are spending this weekend replacing flooring and repainting rooms 🫠

While painting I had a moment where could feel the top of my shorts rolling down under my stomach and it did not feel flattering. I even thought to myself, "ugh I wish I had my old stomach back" referring to the one that was tight and had visible abs. Then I quickly threw that thought out the window, because that is not the way I want to be thinking of my body. I replaced my thoughts with how I recently ran a marathon, I work out on a regular basis, I birthed 3 kids, life has been very stressful with all this moving prep, and homeschooling coming to an end for the year.

Even I have to step back every once in a while to practice what I preach. I am not perfect but I am always trying to self improve and give myself grace when I start being too harsh on myself.

If you find yourself talking negatively about your body, stop and think of 3 positive things about it and 3 small things you have been doing that is good for either your mental or physical health. And it can be as simple as drinking more water, going to bed earlier, or implementing a skin care routine.

05/19/2026

My hot take...

Cycle syncing is the trend that says women should match their workouts to the 4 phases of the menstrual cycle, assuming hormones dictate when you can lift heavy, when you should do cardio, and when you need to scale back. It treats hormone fluctuations as predictable, dramatic swings, even though research shows those changes are subtle, highly individual, and not strong enough to require rigid training rules. In practice, it often oversimplifies physiology and can make women feel fragile instead of capable.

Cycle syncing is the new Slim Fast. It might help some women but most women can achieve the goals they want with out it.

10/26/2023

38 Weeks Pregnant!

2 Weeks to go! I can tell that my body is progressing in preparation for birth. But as much as I am ready for this pregnancy to be over, I really don't see little miss showing up early. She's stubborn like her mama and big sis lol

Over the past week I have started incorporating some things into my day that will hopefully get labor going. With Shealeigh I fully believe it was an intense workout that did it with her. So I am considering doing that in the next couple days! But if that doesn't work, the nesting will probably do the trick. I spent ALL afternoon on Sunday just cleaning everything non stop.

More than anything I am just so ready to be on maternity leave and snuggling a newborn through the Holidays and watching Jackson and Shealeigh get to know their baby sister!

10/18/2023

37 Weeks Pregnant!

I made it to full term! Which means little miss is more than welcome to make her grand appearance whenever she is ready ♥️

This past week I have apparently been nesting and poor Ian is being dragged along. I have been doing so many random things including cleaning the garage, because ya know you need to have a clean garage when having a new baby lol

Also if you checkout the side by side picture, I feel like I have dropped. That is last week vs this week.

Time to place your bets, when do you think little miss will be born?!
- Due date: November 8th
- Jackson was induced at 39+1
- Shealeigh was 40+2

10/17/2023

What exercises should be avoided during pregnancy?

Ultimately there aren't many exercises that need to be avoided during pregnancy. Exercising during pregnancy is mostly using common sense and listening to your body.

Always start light and work your way up to more intense exercises and heavier weights. If you are experiencing any form of pain then back off of that specific exercise by either modifying or doing something else. Avoid physical activities that could cause you to fall such as high box jumps, and avoid physical activity that involves high contact with others such as boxing, soccer, and softball. And finally you would want to avoid exercises that intentionally raise your core body temperature such as hot yoga.

If you are ever unsure about what exercises you can do during pregnancy, don't hesitate to talk to your doctor. Even if they don't feel comfortable giving you detailed guidelines, they should be able to refer you to someone who can.

09/27/2023

34 Weeks Pregnant!

Aside from my heartburn being at an all time high and the muscles in my back burning by the end of the day, I don't have any other updates.

We are all getting very excited to meet the newest addition to our family. And I am confident that the kiddos know exactly whats going on. They love seeing the baby, aka lifting my shirt to look at my belly. And Jackson will nuzzle his head against my belly, truly the cutest thing! It's going to be so fun watching them help take care of this little babe ♥️

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Louisville, KY
MAJOR: 402XX, MINOR: 400XX, 401XX

Website

https://www.alyshabuehler.com/

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