Alice Rebecca Klomp

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Personal trainer and influencer who has earned over 500,000 followers on her pineapplebrat Instagram for her fitness and lifestyle posts.

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Back attack with @womensbest Ice Tea Lemon BCAA’s by my side 💦🍋 • Doing these exercises is a great way to develop your back muscles. I do most of these or variations of these for each back focused day. • I personally was never interested in getting a bigger back or arms until I started actually listening to people and seeing the results I wanted. I never knew that growing these muscles could cause the illusion that my waist looks a bit smaller! Some people hold back from working upper body in fear that they’ll look bulky, but lifting and developing your muscles may enhance your natural body shape :) Imagine your waist now, but think about adding mass and density to your upper and lower body. Your waist stays the same, because there’s really not /much/ growth or mass to be added to the waist, unless it’s fat. Fat isn’t permanent either, it can be reduced through changes in your habits, so while fat goes down, the muscle will stay and be more prominent, causing the ratio 🙂 • After developing my muscles, my waist measurement got an inch or two bigger in fat, but the ratio caused by building muscle made it seem like it’s smaller. I’m going to add some “before and afters” to my story so you can see my results and examples of what I’m tryin to say. ⌛️ #womensbest

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Trying to see my upper body gains wbu • A lot of people ask me how to get a small waist. While a bit has to do with genetics, you also have a lot of control over it! • Before working out, I was less proportional. I did have a small waist, and my bone structure did give me a bit of a pear shape, but I didn’t know I could enhance what I already had (enhance is subjective btw) • Something crucial in getting more of an hourglass shape: lifting weights, building muscle, working ALL MUSCLE GROUPS. The last one is a big one. . • Working out upper body helped me to form a “V taper” that caused my lat muscles, shoulders, etc to flow into my waist nicely. Before,,, my upper body was really just straight up and down, (I’ve noticed this in videos and photos from wayyy back on my page) my hips did flow out a bit, but I was looking more like a pear shape 🍐 than an X shape. Still loved how I looked, but why not love myself another way, amirite ladies • I’m still working on improving every part of myself, and I’m slowly seeing results! Don’t neglect parts of your body in fear of looking “manly”. Your natural body shape will most likely be accentuated by growth and stimulation 💥

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Do things that you know are good for you even if you don’t have motivation for them sometimes. If you ever feel like you’re in a slump, don’t feel good, no motivation to do much, have things to do but feel you can’t do them, etc... do something for yourself. Don’t do it based on who will see you or for reasons besides just feeling good being you. Brush those teeth and floss em! Curl your hair! Lotion those scaley legs! Pop some mascara on! Wash your face or hair! Drink your favorite coffee! Spend a dollar on yourself! Go for a run! Lift a weight! • Even if it’s out of your comfort zone... do something new for you. It’ll make you feel better. You don’t even have to do anything else that day if you don’t feel like it. • Self care is so important, and it’s something I never realized until I started working to better myself and my lifestyle. Focusing on making yourself feel better mentally or physically can improve your day x38492 sometimes! If you’re not helping yourself, how will you progress in whatever it is you’re working towards? Food for thought🍰

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Frizzy hair, cardio, + blue ras @womensbest BCAA’s to make for a productive rest day! Trying to get that lactic acid build up out of my quads so I can move onto the next leg day 🤪 Use my discount code: Alice10 at checkout for money off your order! • So it’s been a month since I took my measurements! I’ve been eating relatively well, have been doin my workouts and getting more cardio in this month, so we’ll see where I’m at. I feel good, I’m noticing a tiny bit more of definition, but I feel like my measurements and weight are probably the same. I did have chicken wings, icecream a few times, indulged in fast food a few times, but overall was pretty consistent with my diet. I’ll update you all soon with comparisons of where I was with measurements at the 1st of September, vs now! #womensbest

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Red eye edits never work for me 🤖 I am 5+ lbs down since starting my cut and implementing more cardio! (Rough estimate, probably 7 lbs) I’ve been doing about 30 minutes of cardio or more per day at a pretty average to high intensity. Along with this I’ve been lifting everyday (unless I’m too sore and need a rest.) Aaaand I’ve reduced my carb intake, and have been eating more whole foods, cooking more, and eating less restaurant food. It just takes a little bit of change to make a difference! My belly feels tighter, I am actually enjoying cardio and my meals, I’m not being restrictive, and I am seeing progress. I told myself I wouldn’t focus much on my weight, so I also measured myself at the beginning of the month. In October, I’m going to re-measure and compare where I’m at and give an update!

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Definitely took this sauna for granted when I had access to it 😶 • Some words people tend to use in the fitness community often overlap... “motivation” “inspiration” “time management” “discipline” “consistency”. People ask, “where do you get motivation”, “how do you start and stick to a plan?” • The biggest thing that helped me start was: confidence. Before having a set and consistent plan, I was in and out of the gym randomly, doing random things that I didn’t know if they worked or not. I was never progressing, I never knew how to, and that’s what kept me OUT of the gym. Why would I keep doing something if I wasn’t POSITIVE that it would help me achieve my goals? It was frustrating. • How to be confident: RESEARCH. Experiment. Be willing to fail. Be willing to see your body in many different stages. Find, make, buy, a plan. Set a goal. Follow that plan to achieve that goal. Be consistent. See progress. Continue because you know it works. Continue challenging yourself. Tweak your plans to see how it affects your progress. Adjust. Continue.

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Always drinking @womensbest BCAA’s during my workouts to enhance my recovery 💁🏼‍♀️... honestly so excited to get the blue raspberry flavor soon too, anyone who knows me knows blue flavor is the best flavor 🤫 • Did anyone watch the Olympia last night? Watching the fitness and figure girls on stage really was inspiring to me. They are soooo badass! It really lit a fire under me so much that I want to go for a run today, and I never do that. (As if a run is comparable to what they do at all 😭). • Anyway, having people like that to look up to is a really good way to find motivation or inspiration. I feel like I should start researching/watching more things that inspire me so I can crush my goals harder 🌸 #womensbest

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I’ve been getting a lot of questions about what I personally do for my diet, so here’s some answers! • I’ve never attempted a traditional diet, but I instead use ‘if it fits your macros’. I kind of try to balance IIFYM with intuitive eating, because I know how detrimental dieting can be to one’s mental health. I don’t want to put too much emphasis on my diet or get into an unhealthy mindset. If you’re interested in figuring your macros, I would highly suggest heading over to @katyhearnfit’s website to use her free macro calculator. Luv her and the calculator is 👌🏻👌🏻 • I try to practice portion control, I try not to use rewarding with food, I try to balance my lifestyle. For example, yesterday I began the day with eggs, broccoli, a bagel, had a protein shake, then allowed myself to eat half of a thin crust pizza 😁. Pizza having no sauce, arugula, chicken, pesto, cheese, and peppers... so not horribly greasy ;) I don’t want to take myself too seriously, which also doesn’t allow me to progress as much as I could. My biggest goal is to be happy with who I am and what I’m doing, so I think this diet keeps me on track. I think eventually I could healthily progress into a more strict diet, but right now I’m livin’ and lovin’ life and all of the foods :)))

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I hate to complain alot on here, but I am quickly dying from allergies STILL. It’s putting me in the worst mood everyday. It’s been like 3 weeks of discomfort, my face is so puffy/itchy, I don’t feel 100% ugghhhh I just want to feel normal again! Despite all of that, I’ve still been trying to be consistent, which is a lot harder than I thought. I thought my classes would help me create a sweet schedule, but I keep waking up a little later, keep skipping breakfast and just having a quick protein shake... it feels like I’m going a bit halfway. • I feel like once my immune system stops kicking my a$$, I can start kicking it myself?? Lol we’ll see! I just hope these last few warm/summery days aren’t spent with tissues up my nose 🤧 • Anywayyyy, I’m planning on recording a workout vid soon, any requests??

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Took these pics a while ago, but @womensbest protein has been so helpful lately as I don’t have much time to squeeze in breakfast in the morning! Also the last day of the sale is comin up so get on that • I figured I would tell you all about my job since it’s causing a lack of presence here. I didn’t want to talk about my job due to my safety/professionalism, but my last day is coming up. So currently, I am a leasing agent for an apartment company. Every student has moved out this week, and every student is moving in at the end of the week. (All of the apartments need to be prepped for the next student) I had to work around 65 hours last week, and will probably work 80 this week. • Doing this amount of work has made me ABANDON my lifestyle and I’m dying lol but just 6 more days! I have been eating (really tasty) but unhealthy food, haven’t been tracking macros, haven’t been working out, haven’t been sleeping enough, have not had much time for self care, and haven’t had time to focus on my other job (social media 😘) • Don’t get me wrong, I like my job and I’m actually enjoying all of the hours, but I wish there was some sort of balance that I could figure out. • I’m looking forward to getting right back into health n fitness full force. Situations like this cause me to have a lot of drive and motivation, and tend to revamp all of my workouts. #womensbest

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Finding a balance in life is difficult. A bunch of people ask me how I can do school and find time to workout at the same time, and it’s all about balancing your priorities. • Last semester I took 15 credits, had a job as a TA, and my current job and still found time for the gym. What helped me a lot was planning ahead, setting goals, and writing down my plans. This semester I’m already planning my classes around when I can eat, when I can workout, when I will work, and when I can have free time! I’m taking only 8 credits this semester because I’m ahead of where I should be, and I’d like to have more time for my life outside of school. I have class Mon-Thursday at 8 am everyday because I know it will help me start my day. I also know that the gym is literally packed when everyone comes back to school. Honestly 50-100+ people in there. So I will workout at the “dead” time in the gym, around 11:00. • It may seem silly to plan my life around when I can workout, but it’s a time of self-care, meditation, therapy, growth, and progression. So why wouldn’t I give myself that time! Remember to prioritize so that you can stay consistent and happy with what you’re doing.

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Okay here’s some real talk... no one likes to talk about their struggle, but I just want to say, I am so thankful for every opportunity that has come my way through this Instagram account. At the beginning of the year, something as simple as buying clothes, razors, lotion, going out to eat, makeup; things I don’t necessarily need, but would enhance my life, were out of my price range. I couldn’t pay my rent on my own, I was totally dependent on student loans. I would write down how much I make in a month, and how much I spend. I remember spending only $230 for one month, and feeling guilty because I made less than that and still paid my rent with loans, so that meant more debt. All I bought was my groceries for the month. Now, I’m able to pay my rent on my own, buy myself clothes that fit, live a bit more comfortably, and still save money. It’s a really liberating feeling. So I’d just like to thank all of you for clicking that ‘like’ button everyday or leaving a comment, or using a discount code, because it really does mean more than you know.

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Okay I did not think I would get to 220,000??? Thank you!! This is fun lol • Sooo here’s just an update on where I’m at with my diet/lifestyle right now: After bulking and gaining almost 20 lbs, I started a period of losing fat through eating maintenance calories and adding cardio into my regiment. I’m doing this to lose some fat before I begin a bulk again during the winter ❄️ . • idk what’s really going on. I am not 100% strict on my diet, but I am still seeing results so I am happy. The scale is saying the opposite of what I am seeing, but I’m 100% okay with it because I am still feeling confident and happy with where I’m at. . • I think I may be gaining muscle, because the scale keeps reading 150 lbs or higher, which is exactly where I started. But my glute/hip measurement has grown, and my waist measurement has gotten smaller, which was my goal anyway.. . So I’m going to just keep staying consistent with what I’m doing and see where it takes me! I’m planning on getting my body composition/fat percentage measured soon, so that will be a good determining factor on if I’m on the right track. 👍🏻👍🏻👍🏻

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She glo’s • I figured I’d update youuu all on my diet/fat loss . • I have not been really great at keeping my diet clean, but I have been consistent at strength and cardio training. I feel balanced, a lot healthier, leaner, and tighter. • I measured myself in the evening a bit after eating. Waist: 25” Hips: 41.5” Quads, lower, middle, and upper: 17” 21.5” 24.5” (I always measure random parts so it is hard to compare) • During my bulk my waist was 27”, my hips were around 42”, and honestly I don’t remember my quad measurement. This time I wrote my measurements in my journal so I can easily compare and see my progress! As soon as I can wear sweatshirts I think I’m gonna bulk again lol soooo give it about 2-3 months? (Or until I feel too slim shady, then I’ll adjust)

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Soo I’ve been feeling a lot more defined and have been noticing more shape to my body lately as I continue trying to lose fat/eat healthier,,, • A lot of people ask me about how to reduce cellulite, and I have a theory that may not be true for everyone (or at all, I haven’t researched it) I’ve realized cellulite is more noticeable as gravity pulls your fat/skin down. As I’ve gained more muscle in my butt/legs, the cellulite is sooo much less noticeable, because the muscle gives everything support. The muscle in my butt holds everything up so it doesn’t fall and cause the rippling (I’ve noticed the same with stretch marks; as they expand, they are less textured/noticeable) I really only notice cellulite now when pressure is applied to my butt or legs (when I flex, sit, or push on my body) . • I’ve also noticed that as I decrease my carbs, my muscles are a lot less “full” which causes my cellulite to be more noticeable. (this has to do with glycogen deposits (from carbs) in the muscles causing them to look fuller) So when I was bulking, everything was full, I was gaining more muscle, and cellulite was less noticeable everywhere. • With that being said, try not to fuel your workouts with insecurities. It will just cause a really negative experience for you in and out of the gym. But!! Definitely try to take your body in a different direction to improve your physical and mental health by focusing on positive outcomes!

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Working out has soooo much to do with diet and a lot of people don’t realize that • You could be doing the same exact routine for a year but depending on what you’re eating, you could get wayyy different results. • Macronutrient intake is KEY, along with caloric intake. You could be lifting weights everyday for a year, but if you’re not eating enough, you may not gain much muscle! Or you could be eating way more than usual, trying to gain weight, but just eating the wrong amounts of calories/macros or burning too much energy. • This stuff takes calculations and specificity ppppl! Base it upon your OWN body and your own goals. Figure out how much energy you burn in a day! Google “TDEE calculator”. Google “macro calculator” start tracking food, be consistent. You may find that the more effort you put into doing it more accurately, will result in much faster progress. Find out what is holding you back.

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Just an update and description of what I’m doing during my maintenance/cut. I have been doing cardio about 3-4 times a week and lifting regularly, and eating less carbs. I’ve been doing this for about 4 weeks (not doing great every single day but doing great most days) . • I am sitting steady at 150 lbs, but I feel like I am getting more defined, which might just be my brain?? Idk, either way I feel a lot better, and Alex has confirmed that I do look tighter/more muscular so I guess I could be. I also measured my bodyyy and my waist got 1-2 inches smaller (it fluctuates) and my hip measurement was at 41”... so I am progressing to my standards at least! • I’m going to continue this mini “cut” for about 2 more weeks until Alex’s show, then I think I will start bulking again (because he finally gets to eat real food and enjoy restaurants and dates again so I’m going full force into that lol) Sooo at least I feel more comfortable and I’ll feel better gaining weight now that I feel like I have a bit more control. I have realized that losing fat is not very difficult for me and I shouldn’t worry about it so much while I try to gain muscle.

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