Allie brings over a decade of experience in the health and fitness industry, blending high-level coaching with a deeply personal, client-centered approach. Before founding Mainstay Performance, she worked across a wide range of fitness settings—including commercial gyms, collegiate facilities, and government recreation centers. Over the years, she's coached everyone from executives and athletes to stay-at-home parents and people returning to exercise after time away. What unites her clients isn't just their goals, it's their drive to feel stronger, more confident, and more in control of their health. Allie is passionate about meeting people where they are, whether that means designing a plan for a busy professional balancing long hours, guiding someone new to strength training, or helping a former athlete rediscover their rhythm. Her mission is to make fitness sustainable, empowering, and aligned with the season of life you're in, so you can thrive both in and out of the gym. In this episode we chat about:

• Why your lack of programming sucks
• WTAF is progresive overload
• Why classes suck for your body comp goals
• Two things that indicate you're lifting heavy enough
• How to tell if you'r going hard enough or too hard in your workouts
• Tell tale signs of over training
• What ACTUALLY is exercise?
• Exercise as a stressor… y'all NEED to understand this
• A message for the 20 something influencers
• What I was doing worked… until perimenopause
• What NOT to do in your 30's and 40's
• WTF is exercise induced compartment syndrome
• Being healthy is boring

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Learn more about working with Allie

Follow Allie on IG