Category Archives: Miscellaneous

Saturday’s at the Turf & Track

I haven’t posted in a while. My blog is not a low priority, in fact, it’s been on my brain a good bit as I’m excited to reveal a new and improved site in the near future.  On the flip side, when I’m not training clients or training myself, I’ve been spending a good bit of my free time studying for my CSCS. By the time I’m finished reading, my mental energy has been spent and I’d rather get up and move than write.

Anyhow, that all said, I’ve been training as regular as I always have – minus a bit of the cardio.   My weekly training schedule is typically the following:

Monday – Strength, Power and METABOLIC day
Wednesday – Lower body STRENGTH
Thursday – Upper body STRENGTH
Saturday – Track Workout
Tuesday, Friday and Sunday – I freestyle with outdoor runs, recovery work or a rest day

I love to train with the iron – no doubt about it. However lately, I’ve been enjoying my Track Saturday’s the most. It takes me back to my roots of athletics, sports and training. I love going outdoors – no equipment, no walls and no crowds. It’s just free space, sunshine and athletic movement.

I’m really fortunate to have gone to a highschool that has a phenomenal facility. Among the great athletic programs Hereford High was known for, it’s weight training facilities also had a great reputation. That’s where I started lifting when I was 15 with Coach Turnbaugh, the highschool Varsity Football Coach. I still have my training folders from the good old days which show I followed a Mon / Tues, Thurs / Fri split with a track day on Wednesdays…  🙂

Ten years later, I’m so grateful to still have my highschool grounds for personal use.

I was really looking forward to my track day today. I put my earbuds in, turned on Wolfmother and started with a dynamic warmup on the center of the 50 yard line. I tend to freestyle my warm up, but always incorporate consistent activation, mobility and movement drills. Now that it’s a track day, I also dug into my library of movement prep from my days at the Parisi Speed School.

Today’s Dynamic Warm Up looked something like this:
On the ground – T-Spine mobility, Double leg hip bridges, Single leg hip bridges, Fire Hydrant Hip Circuit, Push Ups, Push Up Plus
On my feet – Prisoner squats, Good mornings, Jumping Jacks, Seal Jacks, Crossover Jacks (repeat x 2)
Movement Drills (20 yards up, 20 yards back) – Walking High Knee Hugs, Skips (for frequency), High Knees, Walking lunge, Reverse lunge with an overhead reach, Lateral shuffle, Side runs, Dynamic lateral lunge
Running Prep Drills – Arm mechanics, then a mechanical sprint drill: quick feet (5 yards) into high knees (10 yards) into a build up sprint (20 yards) x 3 rounds.

All was great…music, environment, sun, sweat, free space… my left quad however was feeling a bit off.. As I ran through my first 40 yards at a build up pace, it seized up on me. NOT TODAY I thought – I was so pumped to sprint! (Although, it’s never a good time 🙂 ) I stretched and tried again a few more times. Each time it got tighter and more painful – my body wasn’t having these sprints today. I was determined however to make the most out of my time and the gorgeous day… so I improvised, tried a few things and made due with what I could tolerate.. it still wound up being a great day of movement. Not full blown intensity but still good. My quad seemed to bug out with full force hip and knee flexion on the flat surface, but it was tolerant of hills. fortunately, I had those nearby too.. in fact, the hill at Hereford probably makes any athlete cringe at the memory of climbing it!

So the following was my workout today:

The Dip - well, most of it...

Phase 1: Hill sprints (aka, up the Dip ;)) 8 rounds (1 Round = roughly 30 second hustle to the top (I say hustle bc I couldn’t sprint) plus 2 min rest to get back down, recover my heart rate and stretch my quad)
Phase 2: Back up to the track – 8 rounds of 10 explosive burpees (push up included variation) Rest between rounds was self regulated – as much as needed but as little as needed.

Phase 3: Slowing things down a bit with two miles around the track (quad is tolerant so long as I don’t try to exert too much force on the flat surface)

Phase 4

Phase 4: (I still wasn’t ready to call it a day.. too nice out… so I incorporated “Four Corners” A, B, C, D – which included the 50 yard line, sideline, the endzone and the other sideline)
Round 1 – Point A to B jog, Point B to C side shuffle, Point C to D reverse run, Point D to A side shuffle
Round 2 – Point A to B High knees, Point B to C Side run, Point C to D High skips, Point D to A Side run
Round 3 –  Point A to B Walking lunge, Point B to C Lateral lunge, Point C to D Reverse lunge, Point D to A Lateral lunge
Round 4 – Jog Final Lap

Overall, still a great day despite a resistant left quad. I will post my “real” track workout in an upcoming post.. plus videos of the warm up drills AND the new and improved site should be up soon 😉


Interview with Not Just A Man’s World (Part 3 & 4)

About two months ago, I participated in an interview with Ammi from Not Just A Man’s World. Ammi put together a very thoughtful and organized set of questions that dug a little deeper into where I came from, what I’m about and where I’m going in regards to training. She also provides an inside look at my mental and nutritional strategies during previous Figure Competitions. The interview was broken down into four parts and released throughout the month of May. I shared part one (personal history and motivation) and part two (nutrition) in a previous post. Now we have the final two segments to wrap up the interview. 

You’ll find in parts three and four, more details about my training for the Figure Competitions as well as what to expect in the future.  

Check it out, as well as Ammi’s blog. We hope you enjoy!


One of the best things you can introduce me to is new music. I’m always on the hunt for new tunes and enjoy the great finds as much as I do the latest and greatest exercise variations or program design “ah ha” moments.

Just the other day, I was introduced to Girl Talk. When I was handed a cd with “Girl Talk” written on it, I thought, ‘I don’t know if this is my style’ – but because of the WONDERFUL source who provided me with this album ;), I knew it was worth a listening and I would probably love it…and I did!

Gregg Michael Gillis, better known by his stage name Girl Talk, is an American musician specializing in mashups and digital sampling. Gillis has released five LPs on the record label Illegal Art.

I have recently acquired his third, fourth and fifth (most recent) albums and they are fueling my cardio workouts lately. Girl Talk mixes are essentially old school or rock beats that we recognize with current hip hop layered on top. These are seamless albums that blend one song from the next every 20 or 30 seconds. Guys, this is NOT just for the ladies listening pleasure 🙂 – you will dig it too!. Also great mixes for partying / entertaining!

Below are a few tracks from his latest album “All Day” – I couldn’t embed them into this blog post, but the links will take you to YouTube 🙂

Track 1: Oh No
Track 2: Let it Out
Track 3: That’s Right
Track 4: Jump On Stage

You can find the latest Girl Talk album here. Also, in doing some digging, I looked up the Illegal Art website and it’s a GREAT site where you can download Girl Talk as well as other DJ’s / artists on the label. Girl Talk’s third and fourth albums – Night Ripper and Feed the Animals – can be found on this site.

Illegal Art is a website where you can add the album(s) to your shopping cart and then simply pay a price of your choosing for checkout.. basically it’s a donation. I did this personally and was taken to paypal, made my payment of choice and was then sent a link via email that took me to my downloads. It was simple, trusted and awesome!

Just thought I would share the GOLD I found! I certainly enjoy some harder music from time to time when I lift.. but I LOVE a good beat, remix or mash up when I am doing my cardio and nothing beats new music when I am gearing up for another prep! (Thank you Mr. Sams!!!)

Enjoy!!! 😀

Fall in Love, Stay in Love.

I love a good quote / message – I think most of you readers know this by now 🙂 The other day, I was searching for a few cards and some of my favorite are the quotable cards. I picked up this particular card for a few special people and I just wanted to share the message with all of you because it rang so loud to me….

“What you are in love with, what seizes your imagination, will affect everything. It will decide what gets you out of bed in the mornings, what you do with your evenings, how you spend your weekends, what you read, who you know, what breaks your heart, and what amazes you. Fall in love, stay in love and it will decide everything.” – Pedro Arrupe

Now I’m not talking about a person, although I’m sure if you’re in love, that gets you out of bed in the mornings (or keeps you in bed ;)) and determines how you spend your time! I interpret this message however in terms of our passions, our dreams, our hobbies and hopefully, our careers! Mine, like many of you readers, is FITNESS, PERFORMANCE, HEALTH AND PHYSIQUE. These things seize my imagination and what I want to create for my today and my future tomorrows. It certainly plays a role in everything I do and the choices I make, what I read and what amazes me. I feel lucky to have capitalized on this.

I hope you can relate to the quote today as much as I can. I hope there is a “love” in your life and if that love determines a good bit of your mornings, evenings and weekends – embrace it! Don’t let other people, fear, temptation, challenge or self doubt steer you from your love. 

Fall in love, stay in love and hold on to your goals and dreams!! Don’t give up on what you want. Happy Friday 🙂

Alli’s Road to Dallas and Columbus!

This past Monday, I returned home from Dallas, TX where I was working the NFL Experience with Under Armour. Needless to say, it was an incredible time. The environment and activities were so much fun to be a part of, but above all, it was the team I was with that made the trip! Thank you so much to Jamie, Chris W, J. Parker, Big E, Dash, Coach Cox, DJ, George, Chris H, Jordan, Ryan, Shana, Patty and Xan for making the trip so fun and memorable! It was a pleasure to work with you all and I really look forward to crossing paths again and working together in the future. 

A few photos to recap the event:

When I returned home, the final phase of my training and nutrition / supplementation for the Arnold Classic was waiting in my inbox. Within my program was the following commentary from my Coach, Carter Schoffer
“You, miss, have done a phenomenal job in and out of the gym & kitchen these last few weeks. You’re in stunning shape and your physique is dialling in very nicely.
Having said that, no rest for the wicked or for those in wicked shape. It’s 4th quarter, time to the win the game mode from now to the stage. You’re a machine from here on in. Eat, sleep, dream, think, talk, act, BE figure.”
Carter always has the appropriate things to say and a great way of communicating them. This time was no exception. We are officially in the final weeks counting down to the stage. This is a phase that not only dials in the nutrition, but also a time to ramp up the activity (just when I thought we were close to the max!). I must say, for the first time during this prep – it’s tough!!! I can feel it in my energy levels but my heart and committment to excellence are combating the fatigue. At times the final phase seems daunting, so I follow through one day at a time and it’s certainly manageable.
Since returning from the NFL experience and with the Super Bowl tomorrow, I relate my seasons challenges in the Arnold prep to football. I have certainly taken a few hits this show season (as we all do) and although it’s been challenging in some respects, it’s been an extremely rewarding process at the same time. Every hit that comes my way, as I make my run to the end zone, seems less and less problematic.
Each time I got tackled, I got up faster (I am more resilient).
Then, the hits that came my way, may have hit hard but I no longer fell down. In fact, I stiff armed a few and kept charging forward (I am stronger).
Until finally, I dodge the tackles all together and have a clear line to the end zone. (I am smarter).
So despite a few challenges and heavy hits, I have become a stronger and more resilient player in the game. Also smarter for future plays.

We are three and a half weeks out.. with a lot of diet and training between now and the stage 🙂 Next week I hope to post a few videos of some of my new favorite training combinations. You can also find my day-to-day progress on twitter @AlliMcKeeFit. Stay tuned and always look for the blessing in the challenge…You may not get what you “want” but you’ll receive everything you “need” …an opportunity to become more resilient, resourceful, stronger and smarter!

Hello 2011!

It’s incredible how quickly 2010 came and went. For me, it was a tremendous year of growth. In recounting the blessings of 2010 – the opportunities I was a part of, the relationships I developed and the further understanding of myself – I am left very excited for the anticipation of 2011!! Including but not limited to, more travel, exciting job opportunities, stronger relationships and the continued journey inward to further understand myself. I am excited to continue creating the life I imagine!


H appiness depends upon your outlook on life.
A ttitude is just as important as ability.
P assion, find yours this year!
P ositive thoughts make everything easier.
Y ou are unique, with special gifts, use them.

N ew beginnings with a new year.
E nthusiasm a true secret of success.
W ishes may they turn into goals.

Y ears go by to quickly, enjoy them.
E nergy may you have lots of it.
A ppreciation of life, don’t take it for granted.
R elax, take the time to relax in this coming year.

The above acronym was passed along by an amazing woman, Erica Porter, who I had the pleasure of meeting during the holidays last year. Erica has a remarkable outlook on life and wonderful presence in person. I’m so grateful to share conversations with her! She has also written a life changing book called Eat That Monkey. You can check out Erica’s book as well as her other work here.

A Quick Arnold Update:

All things are calm, steady and progressive. 🙂  The holidays this year were absolutely wonderful, although, I am happy to have crossed the finish line of avoiding additional holiday temptation! About two weeks ago, I was measured at 11.5 percent body fat and showing an increase of one pound of lean mass every two weeks. I am now at the mid way point – nine weeks in and nine weeks to go. January 2nd begins Carter’s next “block” of training and focus. Again, I’m very excited for what he has in store for my training, nutrition and supplementation. The Arnold Classic is getting wildly close!! I will be tag teaming the event with my dearest corner woman, Eryn Strickland. Our hotel room is booked, flights are booked and my suit, by Sylvia Tremblay, is in the process of creation!

Motivational Thought

I love quotes and philosophical thought. Although too many great ones to list, I will leave you with a few I have thoroughly appreciated over the last month.

Pushing it to the limit: “On a given day, a given circumstance, you think you have a limit. And you then go for this limit and you touch this limit, and you think, ‘Okay, this is the limit’. And so you touch this limit, something happens and you suddenly can go a little bit further. With your mind power, your determination, your instinct, and the experience as well, you can fly very high.” -Ayrton Senna

Excellence Excellence is never an accident; it is always the result of high intention, sincere effort, intelligent direction, skillful execution and the vision to see obstacles as opportunities.

PassionThere are many things in life that will capture your eye, but very few will capture your heart. These are the ones to pursue. These are the ones worth keeping.

“Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Every minute should be enjoyed and savored.” –Earl Nightingale

Remember this: In both life and training, you get out of it, what you put into it. Wishing you all a very Happy New Year and I look forward to sharing 2011 with everyone!! Cheers to creating the job opportunities, your training potential and your personal relationships in 2011 that YOU desire!!


p.s. As I mentioned, I love a great thought, phrase and or quote.. please feel free to share with me some of your favorites. I’ll add them to my bank of motivation!

Karats For The Cure

Today kicks off National Breast Cancer Awareness Month. I think it’s only appropriate that we recognize the STRENGTH many women have in the fight against breast cancer as well as the strength many men, women and children give in supporting women who must face the battle.

As many of you may have seen in my pictures and or videos, I often sport Fresh Karat headbands during my training. These headbands are perfect for keeping the sweat and flyaways out of my face plus add a unique flare to my gym gear! Karats For The Cure is Fresh Karat’s campaign for Breast Cancer Awareness!

Help save the boobies! Check out Karats for the Cure at  and pick one up for yourself and a friend. Free Shipping on all orders over $50. Please allow 7-10 days for delivery.