Physique4Life.com talks with Allison Moyer, crossfit competitor, figure competitor, fitness writer and coach. She’s our inspirational female fitness interview of the week.
Location: Lancaster, PA
Personal Website: www.alli-fitness.com
Could you tell us a bit about yourself and how you started with fitness?
I was born and raised in rural Pennslyvania and had a very athletic childhood, playing softball, soccer, and field hockey. When I got to high school I became an avid runner, competing in cross country and track. I continued to run cross country in college prior to my discovery of lifting. I competed in my first figure show at the age of 20, a small local NABBA show. I competed in my first NPC figure show was I was 23 where I qualified for nationals, and I’ve been competing in the NPC at the national level since. In 2012-2013 I was introduced to crossfit, which helped to change the way I approached both my own training and the manner in which I trained my clients. Crossfit also introduced me to olympic lifting, which is now the core of my personal programming.
How do you stay motivated?
I don’t personally place much stock in motivation. My training is habit for me, just as my nutrition, as much as part of my day as brushing my teeth or going to work. Motivation comes and goes, but habits create the long term consistency that truly produces results.
What does your workout routine look like?
I train twice a day, 6x a week with 6 sessions of weightlifting/strength training. The seventh day is an active recovery day in which I do a long run (5-7 miles) and take hot yoga.
What sort of rep range do you use and why?
For my strength work I usually work in reps of 1-5 and for accessory movements I’ll work in higher rep ranges, usually 10-15.
Free Weights or Machines what do feel are the pros and cons and which do you prefer?
I train at home in my garage so all of my training is done using barbells, dumbbells, and other functional implements. I have sandbags, tires, medicine balls, wall balls, kettlebells, etc. I do not utilize any machines in my training.
What mistakes did you make as a newbie?
I’ve made far more mistakes than I can remember. Mistakes are human, and often times the best way to find what works for you, whether it be in your diet or in your training, is to first discover what doesn’t work. Even now, I make mistakes daily, even weekly. I’m constantly learning. But I would say that one of the biggest mistakes I’ve ever made was to chronically under-eat given my high activity level.
Do you prefer steady state cardio or HITT?
Cardio selection is highly individualized and will depend alot upon the goals of each person. In general, a mix of HIIT and steady state cardio is usually best, not just for optimal body composition, muscle growth and retention, but also for performance, aerobic output and conditioning. I utilize a mix in both my own training and in the training of my clients. Long walks or hikes in a weighted vest or weighted sled drags are some of my favourite less intense versions of aerobic work. I like sprints or interval work on the Assault Bike, hill sprints, and intense work on the C2 for my more HIIT based sessions.
Do you bulk and cut or stay lean year round?
My bodyweight and bodyfat fluctuate very little. I have about a 5lb range of weight, I’m usually 126-130 and my bodyfat only ever seems to fluctuate by a few percentage points. So I would say I stay lean year round.
I do this for several reasons:
1) As a fitness model I need to be relatively in shape year round
2) I personally prefer a leaner physique
3) A leaner physique is a more anabolic physique so it helps with muscle retention
4) I do not have to resort to extreme fat loss measures when I want to compete in figure, I can usually manipulate my diet or training very simply in order to prep for a contest.
How often do you perform cardio?
I do aerobic work in some way, shape or form nearly daily.
What does your diet look like?
My diet changes constantly, it has to. What I eat will depend upon the training volume of the day and what my current goals are. In general, I eat a higher carb, lower fat, moderate protein diet.
What Gives You The Best Results When Cutting?
As I’m lean year round, any changes that I need to make to my diet tend to be very miniscule. My approach will depend upon whether or not I’m focused on cutting weight, or cutting bodyfat. If I’m attempting to cut weight usually I focus on reducing fat first, then carbs. Carbs tend to cause more water to be held in the body and that will be reflected in the scale. Typically if I’m focused on cutting bodyfat then cleaning up my food types can help a lot. If I’m dialing it in for a figure show then I’m also going to be manipulating the amounts of specific macronutrients (carbs, fats, and proteins) I’m consuming as well as their timing.
Favourite activities and hobbies you enjoy when away from the gym?
I love being active, both in and out of the gym. My husband and I have four dogs so I love walking and playing with them. I also love hiking and riding my bike. I also love to read, write, and cook or bake.
What are your favourite supplements and why?
I rely heavily upon 1st Phorm Phormula 1 for my protein powder and 1st Phorm Ignition for my intra workout carb. My favorite flavor of Phormula 1 is CTC (cinnamon toast crunch).
What 3 exercises have contributed the most to building your physique?
Sprints, Squats, and Presses
What is the most common training question that people ask you?
How I combine Olympic Lifting with my bodybuilding style training
Do you listen to music while you train, if so what music do you like?
Absolutely! I love a mix, I listen to a lot of Christian music, 90’s hip hop or rap and 90’s grunge/alternative. I also like some house music now and again.
What is your greatest achievement so far?
I would say that I’m most proud of my business- leaving corporate fitness to launch www.alli-fitness.com full time was a scary endeavour, but eight years and hundreds of clients later I can honestly say it was the best decision of my life. I love my job, every day, and I feel blessed to be able to share my passion for a healthy lifestyle with others.
What do you love most about competing?
I compete in a variety of outlets- trail races, crossfit, and figure, and what I love the most about all three is the constant opportunity to compete against myself, to strive for self improvement.
What are your plans for the future?
I plan to continue to competing in both trail runs and in figure, compete in Olympic Weightlifting, and this summer I’ll be opening my own training facility, AFS Training (Alli-Fitness Systems Training) in my home base of Lancaster PA, which I’m beyond thrilled about.
Who are your favourite athletes, bodybuilders and fitness models?
I most admire Erin Stern in figure and Morghan King in weightlifting.
What is your favourite quote?
“And yet I tell you this, so long as you are concerned with what others think of you, you are owned by them. Only when you require no approval from outside yourself, can you own yourself.” (Neale Donald Walsch)
If Our Readers Want To Conect With You How can you be contacted?
My website is www.alli-fitness.com. My email is Allisonmoyer@live.com. I also have a very active Instagram account, @allisonmoyer or #allifitness
Sarah Lyons, Picturegroove Photography
Joanna Floyd of 2J Photography