Find Your “Why”

By Jess Welch

Lose 10 pounds in 10 days! Twelve workouts to a flat stomach! Lose unwanted cellulite in just 30 minutes!

Tag lines like these pollute our media and are riddled throughout our everyday lives. Misinformation and misleading titles lead individuals to think sustainable weight loss is as easy as a snap of a finger. This leaves people feeling disheartened and unmotivated with continually fluctuating weights. Not to mention, we live in a society which thrives on instant gratification; thus making the humbling reality of weight loss a tough pill to swallow.

One thing I have continuously learned is this: weight loss is hard. We wouldn’t have an obesity epidemic on our hands if it was easy as pie to avoid… well… pie! Oh, and bacon, ice cream, cheeseburgers, chips, and other sinful tantalizing treats. The old adage of “consistency is key” couldn’t be truer. But those three words are far easier said than done. Too often, I talk to people who have lost a whopping 55lbs in 4 months sometime in their past, gained it all back, lost 20lbs then gained that back too, plus some. The list of weight-loss attempts is never short and too often, I hear defeated voices whisper “I should do better, be better, and have better self-control.” Too many of my clients are consistently reliving their weight loss failures.

The other thing I know about weight loss is this: sustainable weight loss is slow. It is healthiest to lose 1-2 pounds per week. Like I said, sloooow. And when you’re staring at a scale that has a decline as slow as molasses in January, you lose hope.

So why try? Weight loss is difficult and time consuming. Why care? That’s an important question to answer and its one I cannot answer for you. For some people it’s as simple as wanting a pair of jeans to fit or to go to the doctor and finally not receive the advice of “you should really lose weight”. Maybe it’s more clinical, like getting off medications for high blood pressure or getting out of the pre-diabetic range. It could be psychologically deeper, like having a past of bullying or a severe deprivation in self-confidence. Your perception is your reality and once you find a reason captivating enough to make the hard work and patience worth it, weight loss will come easier, I promise!

If you can’t think of your “why”, answer this: What do you gain with weight loss? It could be that size of jeans you always wanted to be in or that number on the scale. You could gain the confidence you never had to rock that bikini you never thought you could. Maybe it’s just the accomplishment itself, the follow through to actually accomplish a goal once thought of as unattainable. Whatever it may be, I urge you to find your “why”. My message is to utilize this as step one in your final weight loss journey to a happierhealthieryou!


Garlic Lovers Broccoli & Chickpea Salad

This simple but hearty salad is bursting with flavor and addictively delicious! Perfect salad for meal prep or feeding a crowd. Easy to prepare, the broccoli is perfectly “cooked” but crunchy broccoli and so flavorful! Note: “Cook time” is the broccoli resting for an hour after being tossed with the hot garlic oil.

Active time: 20 minutes

Author: Healthy Gluten-Free Family, Vegetarian

Serves: 6 servings

  • 1½ teaspoons red wine vinegar
  • ½ teaspoon kosher salt, or to taste
  • 4 cups broccoli florets, preferably cut into bite size florets
  • ¾ cup extra virgin olive oil
  • 4 fat garlic cloves, minced
  • Large pinch crushed red pepper flakes (or more to taste)
  • ½ cup sun dried tomatoes packed in oil, chopped into bite size pieces
  • 1 15oz can chickpeas, drained and well rinsed
  • ½ – 1 teaspoon oregano (add more to taste)
  • ½ teaspoon pepper or more to taste
  • 1 teaspoon Fresh thyme or more to taste
  • ½ -1 cup feta, crumbled
  • ½ cup fresh basil, torn
  • salt to taste
  1. In a large bowl, stir together the vinegar and the salt
  2. Add broccoli and toss to combine
  3. In a large small saucepan, heat olive oil until hot but not smoking. Add garlic and cook until fragrant, lowering heat as needed. Should take about 1 minute — remove from heat when garlic starts to brown
  4. Stir pepper flakes
  5. Pour ½ to ¾ of the hot oil over broccoli and toss well, reserving the remaining oil for later.
  6. Cover the bowl with the broccoli and let sit for 1 hour at room temperature.
  7. After broccoli has sat an hour, add the chickpeas, sun dried tomatoes, oregano, pepper, remaining garlic oil, and thyme. Toss well to combine.
  8. Add feta and fresh basil, Toss to combine. Taste and add more of any herb or ingredient to taste. Serve and enjoy!
  9. Stores well in the refrigerator in a sealed container for several days.

What, when, and how? Choosing the best workout frequency based on your goals.

What, when, and how? Choosing the best workout frequency based on your goals.

Ryan Pender

Let’s open this up by drawing a poll: How many of you reading right now think about your current exercise program? Maybe you have specific goals and are wondering if you’re taking the right steps to reach those goals? If you’re still reading this, you most likely answered “yes” to one of these questions! Now I’m going to try and peer into my crystal ball and make a bold prediction: you are trying to achieve one (or more) of these three goals; (1) Improve your cardiovascular fitness (getting “in-shape” or running a 10k or half-marathon) (2) Increase your strength/muscle (3) Lose weight. Some individuals can be fit into these three categories, and many of said individuals will inadvertently swing for the fences to try and attain all of these goals at once.

This approach does tend to work with many individuals at the beginning of their fitness journey, let’s think of a fairly common scenario. You’ve signed up at Allegro Coaching (insert shameless advertising 😊) because you’re friend or family member dragged you in, or you made the decision yourself. You started slow, taking some classes and you’re feeling great! A few months go by and you’re going through some tough workouts, you even make a few friends with some of the long-time regulars. Running season starts and your workout friends start signing up for 5k/10k/marathons, and you start thinking to yourself, ”Hmm, I wonder if I can do that?” You do couple of fun 5k runs, a 10k here and there, and you’d like to step things up and get a little more serious. Where do you go from here? Maybe instead of wanting to run more you want to start getting serious about building muscle to show off your guns for beach season, or you want more specific results for weight loss. Regardless of what fitness-based goal you have, there is something called the F.I.T.T. principle (Frequency, Intensity, Time, Type) that we can bring in to help you focus into developing a training program. *Disclaimer*- If you haven’t done so yet, get your Allegro Baseline Assessment (A.B.A.)! You can speak with one of our fantastic personal trainers who can develop the best possible program for whatever results you want to achieve. Best news, the A.B.A. is free!

I won’t get into all of the details of the F.I.T.T. principle, rather I’ll give you the most important points to hit for our 3 broad goals; Cardio, Strength/Muscle, Weight Loss.

Cardio: Running, walking, biking, skiing, etc.

Frequency: If your goal is to complete a run, race, or ride, your optimal frequency will be to train 3-4 sessions per week. Does that seem like not enough running upon first glance? Pacing yourself is incredibly important, especially if it’s your first race! These days off will help your body recover (which is almost as important as the training itself), and eventually give you days to fit in some very beneficial core and strength training to your schedule.

Intensity: Whatever length of event you’re training to complete, it’s a good idea to start slow. Using running as an example: it’s a good idea to see if you can complete 30-40% of the race distance (approximately 4-5 miles for a half marathon) at a slow pace roughly 3 months from the event and go from there. If that 30-40% distance was pretty long and tough, that will be your “distance” day, which you will run once per week. Pair that with one short run (2 miles) at a slightly faster pace, and one more run that’s in the middle of your long and short runs. Try to add a mile to your middle and long distance runs each week, keeping your short runs at the same distance!

Time: Given that many events are distance based, time doesn’t have as much application as it pertains to the time allocated to training. However, it is important to note when you have time to train. Knowing if you will get to trainer before the kids get up, or later in the day is important. Remember this if you have a big goal: you don’t find time, you make time!

Type: If you’re training for a specific event, you’d be calling me Captain Obvious if I told you “You have to run if you’re running a race!” However, it is important to consider cross training with strength/core workouts and flexibility/mobility on your “off” days. This is where classes such as A-Fit, Circuit Training, CXWORX and personal training once or twice a week can drastically improve your performance and prevent running injury.

Strength/Muscle: *Disclaimer*- If you are reading this section and think to yourself,” I don’t want to bulk up, I just want to tone up!” Physiologically, there is no difference between muscle growth and muscle “toning.” Muscle tone simply refers to having a certain amount of muscle mass with a low enough bodyfat percentage to see the muscle. In a nutshell: “Toning up” requires you to build muscle, decrease bodyfat percentage, but your best results would come from a combination of both. Any product or professional that tells you otherwise is just trying to sell you something, and don’t you dare fall for it!

Frequency: The frequency for strength training can fluctuate based on your schedule and goals. You can get away with training 2 days per week but also push to train 5 or 6 days per week. Research has shown that both high and low frequency methods produce the same results, as long as your weekly volume (the total number of sets and/or reps) stays the same. So you can get the same results with training 2 or 3 days per week (focusing on full-body workouts) as you would training 5 or 6 days per week (focusing on one or two body parts per workout), just as long as the number of sets and reps stay the same. I’ve experimented with both methods and the results are the same…although I personally prefer to train 5 or 6 days because I can focus much more on what I’m doing.

Intensity: Whether you are lifting weights, using bands, or doing bodyweight exercises, it’s all considered “resistance” training! The goal here is to use a load that will fatigue your muscles after a certain number of repetitions. The general rule of thumb is this: use a resistance that fatigues your muscles within 6-12 repetitions (for muscle growth) or 2-6 repetitions (for strength), and complete 3-5 sets using that resistance for each muscle group. Since we all have different bodies that respond differently to exercise, some individuals may see more muscle gained from heavier loads!

Time: The amount of time will depend on your training frequency. If you’re training 2-3 days per week, your workouts may need to be longer (up to an hour or more) to make sure you hit all of your muscles groups. Conversely, if you train 5-6 days per week, that would allow you to have shorter workouts (30-45 minutes).

Type: Anything is game here! You can use dumbbells, bands, TRX, bodyweight, it all depends where you are in your journey! This is also where taking a circuit class, A-Fit or doing personal training would cover all of your bases!

Fat Loss: This is either good news or bad news, 80-90% of your fat loss will come from nutrition. However, you can manipulate exercise for some added benefit of fat loss or muscle gain/retention.

Frequency: Try to exercise most days of the week (4-6 depending on the intensity).

Intensity: You can mix this up quite a bit. If you don’t have time to dedicate a full hour, try to increase the intensity of your workout if you only have 20 or 30 minutes! This is where Les Mills GRIT is fantastic, you get a great High-Intensity Interval Training (H.I.I.T.) workout in a short amount of time!

Time: For easy to moderate workouts or steady-state cardio (walking, running, cycling), try to shoot for 20-60 minutes for a good amount of fat burn. More intense workouts can be shorter, 20-30 minutes.

Type: Everything under the sun! Cardio will help with increasing fat burn, strength training will help to build and maintain muscle, and H.I.I.T. training will help cover both areas!

Believe it or not, that is the short version of how to program for your specific goals! If you feel like you need help or you want someone to take out the guess work for you, sign up for your A.B.A. and our team of personal trainers will get you started on the right track!


⚡️Cilantro lime chicken cauli rice burrito bowl⚡️

⚡️Cilantro lime chicken cauli rice burrito bowl⚡️

What you need:
Primal Kitchen Foods Cilantro lime ( dressing (or some other dressing like this)
  • Lime
  • 1 white onion
  • 1 minced garlic clove
  • 1 lb organic pasture raised chicken

Make the chicken
Chop and sauté your white onion and garlic in avocado oil for a few mins until soft. Add your chicken and a good pour of avocado oil. bring to a boil and cover for 1 min.
Remove lid, flip the chicken and cover with the cilantro lime dressing. Cover again, bring to simmer and set your timer for 20 mins.
Squeeze half a lime over your chicken, garnish with cilantro and you’re ready to serve!

Make the rice 
Sauté riced cauliflower (buy in the freezer section at Trader Joes’s, Meijer, etc.) until nicely cooked. Take off heat and toss in cilantro & the juice of half a lime
Make the beans 
Sauté 1 garlic clove and 1/4 cup of onions in a pot, add in 1 can of organic black beans and a few grinds of pink salt, heat until piping hot

Assemble all ingredients in a bowl and drizzle with a little bit more BBQ Ranch!

Stop, Listen, and….Respond

by Jess Welch


Stop, Listen, and… Respond

As a wife, friend, and health coach I tend to want to solve. I want to fix. I crave the ability to alter someone else’s life experience so it is more meaningful and fulfilling to them. I went into this field to “help people.” So quickly I learned that my wanting to help people was really wanting to find solutions to problems that people cannot find themselves. Who doesn’t want to be the magic genie to make someone’s goals and dreams come true? However, that is always not the best way to help.

Too often, I find myself hearing stories that someone is experiencing similar to one I have personally experienced and stop listening. “I have the solution!! I have been there!” I want so badly to connect with clients and friends based on similarities that I forget the most important step.

Listening. Fully listening then responding in a way most meaningful to the person you are communicating with, not to you. This basic format of conversation is simple: Step 1) Listen Step 2) Respond. But what does that look like? What should that look like?

For anyone accustomed to conversing in a way to fix or make connections based on similar experiences, I look at this task as being as difficult as changing diet, starting a new exercise regimen, or quitting smoking.

Let’s dive deeper. Listening doesn’t always mean listening. Attention doesn’t always mean attention. I can be having an in-person conversation, have my phone out texting someone else, and be thinking about all the housework I need to do. Our world is designed to encourage multi-tasking so it is only natural that we do that while listening. However, meaningful connections are missed if we cannot figure out how to be in the moment and be present. This affects the person speaking as well as you.

Evaluating your response in moments of crisis, pain, or even contemplation for the party you are speaking to is the key. I am victim to this; I want to fix. My job is not to fix as I am not an expert in everything my loved ones or clients may be experiencing. So instead of trying to find the ultimate solution, we must respond in a way that is helpful and lets the person know you are quite simply… there for them.

Often our responses contain one of two things: sympathy or empathy. Understanding the difference between the two is essential. Sympathy tends to set us apart from one another. It is looking at someone rather than being with someone. Empathy is allowing yourself, and that person, to be in this situation together. I’d love to encourage everyone reading to allow that to sit with them.

Strategies for mindfulness and expressing empathy are vast and can vary depending on who you are and what works for you. Just like one exercise may work for me but not for you, trying different strategies will eventually lead you to one that is most effective for you. A couple mindfulness tips to try would be: putting your phone away, making eye contact, repeating what someone has said in your head, preparing yourself prior to a conversation with a few deep breaths, allowing yourself a break from all you have going on. A couple empathetic tips to try would be: reflective responses (taking out questions or personal experiences and repeating what a person has said in a different way), avoiding pity, make observations instead of evaluations, offer a chance for more to be said from the individual speaking.

Remember: Listen and Respond. Help by being present rather than presenting solutions. And try different strategies of mindfulness and empathy to help get there. I know you will see changes in your work and home relationships by trying this.


Five Tips For Loving Yourself

The concept of self-love has always been hard for me to grasp because I spent so long at war with myself. I always equated self-love to having the perfect body, and because I could never achieve that (Newsflash: No One Can) I felt that I could never truly love myself. I spent a lot of time looking for love and validation in other people, which put me in some really unhealthy relationships. It wasn’t until I realized that I am capable of living in a state of love all on my own that my life started to change for the better. We spend so much time focusing on our relationships with other people that we often forget about the one we have with ourselves. We’re willing to jump through hoops to please others, but how often do we do that for ourselves? We would never fathom putting up with an abusive relationship with someone else, but how often do you talk down to yourself on a daily basis? How often do you really give thought to your relationship with yourself? If you haven’t done that in a while, I suggest taking some time out to really tune into that relationship. Is it good? Is it bad? Is it abusive? Once you’ve tuned in to the current state of your relationship with yourself, here are some tips to improve that relationship, and to cultivate the self-love you need and deserve.

  1. Create and Commit to a Morning Routine

Mornings are powerful. You can make or break your day by how you spend your morning, so why not dedicate some serious time to it? When we spend our mornings rushing to get out the door we set ourselves up for a hectic day right off the bat, but if we slow down, and take our time getting ready for the day ahead, it’s much easier to take that mindset with you the rest of the day. Wondering how you’re going to find extra time in the morning to slow down? Start with just five minutes. Set your alarm five minutes earlier than you normally would and start from there (without pressing snooze!)

  1. Self Care

This one seems like a no brainer, but you can understand where this gets hard. Showering, brushing our teeth, doing our hair, all of these things have become second nature to us at this point, but sometimes when we’re down on ourselves, or spend an entire day in bed these things get pushed to the back burner. Make self care a priority in your life. No matter what your day looks like, make sure you’re taking time out to physically take care of yourself, and when you do that, take a little extra time to do something special. For me, putting on lotion is a big one. It’s something small and simple, and something most people do without even thinking about it, but I often skip it because I’m in a hurry. When I get out of the shower and moisturize, I feel like I’m doing something good for myself, and that’s really important. It’s not anything huge, but it’s something small I can do on a daily basis to show myself that I’m worth the extra time, and I care about myself.

  1. Date Yourself

I love this one because it’s fun! Often times we think that dating is strictly for people in relationships, but let’s take a second to break down that idea. We go on dates with our partner to spend time with them and enjoy their company. If we think about the idea of having a relationship with ourselves, don’t we also deserve that time alone to enjoy our own company? At first, this can sound scary, it’s really hard to be alone with your thoughts, especially if you aren’t used to it, but once you get used to the idea it can be extremely therapeutic. Take yourself out to a restaurant you’ve been wanting to try. Go to that museum you’ve been wanting to check out. That art opening? Take yourself! When we constantly look for other people to experience things with, we’re sometimes subconsciously settling. We’re worrying about whether or not the other person will enjoy the activity, instead of just spending our time in the moment enjoying it ourselves.  When you do things on your own, you only have to do things that YOU like and enjoy. You can be present in the moment, form your own opinions on the experience, and I believe that’s really important in discovering our true selves. I challenge you to try it once a month. Even if it’s just an hour at a coffee shop you’ve been wanting to try. I promise you’ll end up loving it, and looking forward to your monthly date.

  1. Exercise

Ok, I won’t spend much time on this one, because we all know how important exercise is, but because it is important, I wanted to touch on it. We all know that exercise releases endorphins, that natural chemical that makes you feel good, and self-love is all about feeling good. Many people get caught up in the word exercise and write it off because they don’t enjoy lifting weights or running, but exercise can be anything that gets you moving and increases your heart rate. Yoga, walking, rollerblading, dancing with your kids, all of that is exercise, so find something you really enjoy doing and dedicate just thirty minutes to it a day.

  1. Meditate

Meditation has started to become more mainstream, which I’m loving, but I still feel that people have a skewed idea of what meditation is, and the time it takes. Put simply, meditation is just focusing on the moment that you’re in while you’re in it. Seems simple and complicated at the same time, right? I promise you, once you start it won’t be as complicated as it seems. There are a million ways that you can go about meditation, but if you have access to a smartphone, I recommend trying the Headspace app. It’s available in the Android marketplace or on the iTunes store, and the app itself is free to download. Once you download the app you can get ten days for free, which I think gives you a really great base, and a good idea of what meditation looks like. After the ten days, you can continue to use Headspace by paying for a subscription, or you can start meditating on your own with your new found skills. If you don’t want to mess with Headspace, there are also tons of resources on YouTube that you can check out, but I really believe that Headspace and apps like it (Calm, Aura, etc)  give you the most education about meditation, and lays it out beautifully with really zero effort on your part, outside of the whole meditation part of course.

So, now that you have a few tips on how to make your relationship with yourself the best it can be, try them out! Set some goals, maybe focus on just one of these each week. Start to create a healthy relationship with yourself and see how your life changes!


Work Stress & Self-Care

How does one cope with too much work, little help, and no time to do their mounting tasks? Through coaching I consistently hear employees tell me about low job satisfaction. Work is their number one source of stress in their life and carries out into other areas leading to low life-satisfaction.

“I have no time to work out.”
“If I had one word to describe my eating habits it would be ‘quick’.”
“Work is constantly on my mind, distracting me from time with my family.”
“I blink and my entire day is gone.”

And as much as a simple answer could be to quit their jobs, it isn’t so simple after all. Everyone has bills to pay, relationships they have made within the workplace, and face the risk of starting over while many may enjoy large pieces of their jobs. So we have this complex issue of increased stress leading to increased risk factors for things like cardiovascular disease, decreased fulfillment, and no real answer to fix it due to life’s high demands.

Because this blog is not for my recommendations of the complex situation for employers to aide in creating a lower stress environment for their employees, I am going to focus on you: the workers. How do you keep up with life’s high demands inside and outside the workplace? How do you develop healthy habits and keep a job you may have worked quite hard to obtain?

Developing healthy coping strategies takes cognitive effort. If it were something you could do outside of cognitive thought, you probably would have been doing it already. As a species, we run as efficiently as possible already but unfortunately this is a piece we still have to think about. However, once we develop the strategies needed for self-care, it becomes less necessary to be intentional about it and more habitual.

Now, I break up stress into two separate categories: the first being that immediate stress, the “here and now” stress, the “my chest hurts and my head is spinning” stress. The second being that mounting and constant stress, like a consistent dull noise in the back of your head. Below you will see some ideas to help cope with each type.

The immediate stress:
• Remove yourself from the situation for five minutes
• Close your eyes and take 3 slow breaths: 7 seconds in, 10 seconds out.
• Plug in your music and listen to one song you love
• Get a stress ball
The consistent stress:
• Go for a walk, exercise
• Get enough sleep
• Limit Caffeine intake
• Plan a weekend
• Do something you enjoy; volunteer, read a book, etc.

Coping with the consistent stress helps decrease the times of that “immediate stress” feeling. So developing a good self-care plan will lower those intense feelings. Now, you’re probably thinking – “Jess, if I have time I would have already been doing this! This doesn’t answer my question at all.” My answer? Find five minutes in your day. Then find ten. Increase your moments of self-care by five minutes a week until you can somehow find 20-30 minutes in your day. This does not need to be all at once, scatter it if you need to. But I promise, once you do you will not regret it! Your physical body, your emotional body, heck – even your work will all thank you!


-Coach Jess

Sheet Pan Cuban Chicken & Black Bean Rice Bowl

*Spicy citrus seasoned chicken that’s inspired by cuban flavors. Complete each bowl with steamed rice, black beans, homemade mango salsa, and avocado for a dinner that’s packed with fresh flavors and healthy ingredients. Great for meal prep too!
  •  prep time 20 minutes
  •  cook time 20 minutes
  •  total time 40 minutes
  •  servings 6
  •  calories 285 kcal


  • 1 1/2 pounds boneless skinless chicken breasts, cut into 1 inch cubes
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons low sodium soy sauce
  • 3 cloves garlic, minced or grated
  • 2 tablespoons fresh chopped oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons orange zest, and orange juice
  • zest and juice of 1 lime
  • kosher salt and black pepper
  • 1 sweet onion, thinly sliced
  • 2 red or orange bell pepper, sliced
  • 3 cups steamed white or brown rice
  • 1 can (14 ounce) black beans drained and rinsed
  • 1 avocado, sliced


  • 1 mango, diced
  • 1 red fresno pepper, seeded and chopped
  • 1/4 cup fresh cilantro, chopped
  • juice of 1 lime
  • Get Ingredients Powered by Chicory


1. Preheat the oven to 425 degrees F.
2. On a rimmed baking sheet, combine the chicken, 2 tablespoons olive oil, soy sauce, garlic, oregano, cumin, cayenne, orange juice + zest, and lime juice + zest. Season to taste with salt and pepper. Toss well to evenly coat the chicken. Add the onions and bell peppers and toss with the remaining 2 tablespoons olive oil and a pinch each of salt and pepper. Arrange everything in an even layer. Transfer to the oven. Roast for 20-25 minutes, tossing halfway through cooking until the chicken is cooked through and the onions have caramelized.
3. Meanwhile, make the salsa. Combine all ingredients in a bowl and toss to combine.
4. To serve, spoon the rice into bowls and top with black beans, chicken, peppers, and onions. Add avocado and the mango salsa to each bowl. Enjoy!


1. Prepare as directed above through step 3.
2. Divide the rice among 4-6 storage containers and arrange the black beans chicken, peppers, and onions on top. Store the salsa and avocado separately and add just before serving.
3. Alternately, you can store the rice, chicken, and veggies in separate containers and assemble when ready. Food will keep in the fridge for up to 4-5 days.
4. Before serving, warm each bowl, if desired, and top with mango salsa and avocado.
Half Baked Harvest

2019 Allegro Transformation Challenge


At Allegro, we believe there is more to health and wellness than just nutrition and exercise. Of course those two components play a huge roll in overall well-being, but it is extremely important to channel your mind, body, and soul as one. It’s easy to focus on one component and forget about the rest, and that’s why we’ve created the Allegro Transformation Challenge — to highlight the holistic approach to health and wellness.
Upgrade your life–mind, body, and soul in 2019. Make it your best year yet!

🔴What is the Allegro Transformation Challenge? >>
The Allegro Transformation Challenge is a 12-week program that has been designed to help motivated individuals upgrade their lives with a specifically tailored nutrition, coaching, and mindfulness program.

🔴What is included in the ATC? >>
-Unlimited access to health coach
-Coach + client paired together based on fitness level, personality, needs, schedule, and goals
-12 week Unlimited Class Pass
-12 coaching hours to be used as as coach and client see fit (personal training, telephonic coaching, etc) This year it is not JUST 1-1 personal training but highlighting everything from health coaching, nutrition education, coach accountability, group support and weekly goal setting!
-JUST ADDED! Brain Health Coaching with Brain Health Advocate, Julie Otte
-12 weeks of personalized brain health coaching and growth with pre/during/post assessments for you to see how much work you’ve done to grow your brain
(Available to the first 5 to register/chosen for the Allegro Transformation Challenge) Discount offered there-after
**Value: $1,200!**
-Strategically designed programming from Coach
-(1) 30-minute telephonic nutrition session with our Registered Dietitian
-Access to unlimited FIT3D Proscans – One-Stop Body Composition and Wellness Assessment Technology
-Mentorship from 2018 ATC Participants; Casey, Tres, Michelle
-Weekly motivation + updates via Email from Coach Alyssa
-An opportunity to win a 6 Month Membership to Allegro Coaching and 2 bonus loyalty sessions – massage or PT.

‼️$2, 949VALUE!‼️

Cost: Two installments of $199
(upon acceptance into program)

🔴Who is the ATC for? >>
10 motivated individuals that are ready to TRANSFORM THEIR LIFE.

🔴When does the ATC begin? >>
-January 21, 2019 – April 14, 2019

🔴How do I get involved? >>

Application process:
-Completion of the Allegro Transformation Challenge Application
-1-2 minute video as to how this program would transform your life
-Applications DUE by EOD January 14th, 2019.
-Participants chosen on January 15th, 2019.
-All applicants contacted by January 16th, 2019.
-Application and video must be sent to Coach Alyssa at by the end of day on January 14th, 2019.


Should you work out when you’re sick?

If you only have a cough or cold, take it easy.


  • Give yourself permission to take a break.
  • If you have a minor cold, it’s okay to work out. If you are used to exercise and working out regularly, people can feel better with exercise.
  • Decrease the intensity and don’t push it.
  • Cardio will feel harder with a upper respiratory infection. Consider a light workout like gentle yoga or a walk.


If you have a high temperature or flu symptoms, take a break.


  • Quick Advice: The Neck check. Don’t work out if your symptoms occur below the neck.
  • When your body has the flu: chills, nausea, diarrhea or vomiting – Do not exercise until you’re feeling better and you haven’t had a fever free for 24 hours.
  • If you’re extremely tired, it’s better not to work out when you’re sick.