Alexandra Bring Workout And Diet

Fitness Model
Born: 1990

Alexandra Bring grew up in a small town in northern Sweden. After too much time spent of living an unhealthy lifestyle of drinking, partying, and eating junk food, she decided to make some positive changes, and began documenting her journey toward health online in 2012. Besides developing a following on social media, she has also launched a fitness fashion line. Bring has 2 children. She has hundreds of thousands of followers on Instagram alone and nearly 20K subscribers on YouTube despite most of her posts being in Swedish. Bring is 5 feet, 6 inches tall and weighs about 115 lbs.

Known For:

Alexandra Bring’s Diet

Summary

Bring traded in her junk food and alcohol diet for a healthy one, which resulted in a transformation from ‘skinny girl’ to a voluptuous one. She now follows the 80/20 rule of eating fresh, unprocessed foods, and only indulging in sweets or other non-nutritive foods on special occasions. She still likes to bake, and often posts recipes (in Swedish) and enticing photos of the results on her blog. She opts for small, frequent meals over bigger, heavier ones, and aims to have some protein with each one, except for her evening snack which is often fruit. But mainly, she eats whatever she is craving  — so long as it is natural and healthy.

Estimated Macros

  • Medium Carb 40% 40%
  • Medium Protein 40% 40%
  • Medium Fat 40% 40%

Diet Details

80/20 Rules

Bring takes a sensible approach to diet, which is to eat clean most of the time, and cuts herself some slack on a regular basis. She says that being too strict with herself makes it hard for her to stick to healthy foods.

Regular Refuelings

Bring eats often, every 3 hours max. She says small portions sit better in her stomach than big meals.

A Feast for the Eyes

Bring opts for foods that are bright in color, especially vegetables, fruit, and salmon.

Bye-Bye Boozing

Besides ditching sugary junk food, one of the biggest ways Bring cleaned up her diet was to nix the mindless drinking. She still might enjoy a glass of wine with dinner, but she no longer drinks (or eats) whatever, whenever.

Too Sweet Treat

Bring hasn’t given up on sweets. One of her favorite recipes is a gooey, diabetic-shock type concoction of crushed Oreos and cream cheese that you freeze and then dip in melted chocolate AND sugar.

What to Eat

R

Fresh Foods

R

Unprocessed Foods

R

Colorful Foods

R

Fresh Veggies

R

Berries

R

Salmon

R

Makerel

R

Beef

R

Tofu

R

Chicken

R

Fruit

R

Greek Yogurt

R

Peanut Butter

R

Cheese

R

Chocolate

R

Sweets (treat)

R

Water

What to Avoid

Q

Processed Foods

Q

Added Sugar

Q

Refined Sugar

Q

Junk Food

Q

Chemical Ingredients

Q

Artificial Additives

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Bring on her Personal Epiphany

‘One day I decided to break free from all the bad things in my life.’

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Bring on Change

‘It was not easy to change my pattern of being or living. I broke up with the old me and strengthened myself from the inside.’

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Bring on Her Pregnancy Diet

‘I eat more but it’s spread [out] during the day and [contains] more nutrition.’

Alexandra Bring’s Workout Routine

Weekly Routine

Tips for Dealing With Scoliosis

Bring has scoliosis, an irregular sideways curvature of the spine so she has to be careful when exercising. She avoids lifting anything heavy over her head.

Chiro Help

Bring also saw a chiropractor to help her reduce the abnormal curvature and correct her posture.

Work Arounds

Because she doesn’t do squats with heavy weights, she’ll do leg presses, extensions and curls with weights, along with barbell hip thrusts to develop her glutes. These alternatives produce similar effects to squatting.

Quality Over Quantity

Bring uses lighter weights and does her reps with precision, giving quality results.

Regular Dose

Bring works out several times a week. She always lifts weights and makes a point to hit all major muscle groups, and she sometimes adds a hit of cardio.

HIIT It

When Bring is looking to cut body fat, she’ll tack on a 15-min high-intensity session after her weight training. Her HIIT of choice is sprinting.

LISS Is Also Bliss

Bring also enjoys walking outside, aka low-intensity steady-state cardio. Walking is a great exercise for all fitness levels, and getting out into nature provides an added plus of calming your mind.

Exercise Style

Z

An Alexandra Bring Arms Routine

Barbell biceps curls; superset with dumbbell hammer curls: 12 reps x 3 sets
Cable biceps curls: 8-12 reps x 3 sets
Incline biceps curls: 8-12 reps x 3 sets
Cable triceps pushdowns: 8-12 reps x 3 sets
Reverse-grip barbell bench press: 8-12 reps x 3 sets
Skullcrushers with light weights: 16-20 reps x 3 sets
Kettlebell floor press: 16-20 reps x 3 sets

Cardio: to lose body fat, 15 min HIIT after a lifting ses-sion or outdoor hike.

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Bring’s Personal Mantra

‘Don’t fall, don’t fall, look happy and tall.’

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Bring on Fitness Goals

‘I put my focus on me and on my goals, and one of my main goals was to be happy and proud of myself.’

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Bring on patience

‘It too me many years to achieve a good self-esteem, and I can still have bad days where I doubt myself and feel stressed over that what I do isn’t enough.’

Alexandra Bring’s Supplements

Magnesium

Magnesium

Bring supplements with magnesium, which is essential for a healthy nervous system, muscle relaxation, and sleep.

Get it here

Multivitamin

Multivitamin

Bring also takes a multivitamin, especially on days when she doesn’t eat meat to be sure to get her vitamin B12.

Get it here

BCAA

BCAAs

Bring takes branched-chain amino acids (BCAAs) after a workout to help with recovery and boost muscle growth.

Get it here

Omega 3 Fish Oil

Omega-3s

Bring took anti-inflammatory omega-3s from fish oil as part of her pregnancy health regimen, but they offer benefits for everyone.

Get it here

Iron

Iron

Bring also supplemented with iron during pregnancy. Iron is essential to avoid anemia, but not everyone needs extra, so consult with a doctor before adding it to your diet.

Get it here

Vitamin D

Vitamin D

Bring takes vitamin D, which is necessary for strong bones and muscles, and a positive outlook. She says Sweden is sort of a bad place to try to get it naturally via the sun.

Get it here

Zinc

Zinc

Bring also takes zinc to support healthy hormone levels, immunity, and for her hair, skin and nails.

Get it here

Alexandra Bring’s Lifestyle

Take It As It Comes

When Bring started posting updates about her lifestyle change, she never dreamed she would develop such a following. Even as she was posting selfies of her pregnancy, she didn’t know if she would show her baby when it arrived. (She did.)

Not a Natural

Bring admits to feeling uncomfortable being photographed, but says it’s good to push herself and snap pictures and post them. Anyway, as she says, ‘everyone else is doing it.’

Slow Times in the Big City

Bring says that moving from a small town in northern Sweden to Stockholm was tough, and that it took her a year or more to make friends.

 

Love At First Sight

Bring said it only took about 10 minutes for her to decide that she wanted to marry the man who became the father of her 2 children. 

Naturally Beautiful

Bring says she never wears makeup on weekdays unless she has a business meeting. She does wear eyelash extensions however.

Cute Times Two

Bring has 2 adorable little girls. One was born in 2018, the other in 2020. Their names are Lou and Tula.

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Bring on Social Media

‘In a world where we scroll through perfect feeds day in and day out, it’s important to know that behind every perfect picture there’s a story.’

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Bring on Her Childhood

‘Since I was a little girl, I’ve always had a big mix of people in my life.’

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Bring on Tolerance

‘By being open I’ve learned so much about different cultures and backgrounds and that’s been one of the best educations in my life.’

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Bring on Her Social Media Success

‘If you had asked me 10 years ago, I could never have thought that this would be my job.’

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Bring on Making Friends in Stockholm

‘It’s kind of Mission Impossible…I was very lonely and did not enjoy it.’

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Bring on Gratitude

‘I think the most important thing is to be grateful and not take anything in life for granted.’

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Kiehl’s Overnight Recovery Concentrate
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Kiehl’s Ultra Facial Cream
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The Ordinary skincare
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Valentino Donna Born in Roma perfume
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Yves Saint Laurent lipstick
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Anastasia Perfect Brow Pencil
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