Alicia Gardner IFBB PRO

Sunday leg sessions hit different after a fulfilling weekend 🤪

Workout went as follows:

1️⃣ abductor / adductor superset
2️⃣ split squats
3️⃣ vertical leg press
4️⃣ lying hamstring curls
5️⃣ DB RDLs
6️⃣ calves

2 working sets on each. Top set rep range of 6-8, back off set 10-12 🔥

Give this exercise combo a try next leg day 👏🏼

Need help with your training and diet? Hit the link in my bio to book your free coaching consultation call ☎️

Suns out, drinks out 🥂

Now that the British summer is finally here, it goes without saying that the majority of us will want to head straight to a beer garden or outside for a bbq and a G&T 🍺

Don’t get me wrong, this is completely fine and it’s great to see everyone enjoying the hot weather ☀️

However, if you’ve got a aesthetic goals then the consumption of alcohol can greatly hinder this. So a few things to bear in mind:

🧉Just like anything (except water) alcohol contains calories
🍹If you’re aiming to stick within a certain calorie goal then the alcohol you consume will need to be tracked into your daily calories
🍸Whilst calories are calories, the nutritional value of alcohol is practically zero, so I would advise not using up all your calories in the day with it!
🥃 Drinking all alcohol in excess can greatly effect you the next day and in turn, your training will likely not be as productive
🥂 For the lower calorie alcohol options, stick to clear spirits with a diet mixer (around 70cals for a single shot) or a glass of Prosecco (around 90 cals for a glass)

The main thing to remember here is everything in moderation 😁

Need help with your training and nutrition? Then hit the link in my bio and enquire about my coaching! Let’s jump on your free consultation call 📞

Are you ready to get in the best shape of your life physically and mentally? 🔥🏋🏼‍♀️💆🏼‍♀️

Do you like working towards a deadline in order to achieve you goals?

Do you feel you need guidance and a professional who has not only done it herself but who has helped 100s of other women do the same?

Do you want to be able to enjoy your training and fit it around your busy schedule rather than feeling over worked and stressed?

Do you still want to be able to eat all your favourite foods and socialise?

If your answer is YES, then my 8 week challenge is for you! 🙌🏼

This will be the best investment you ever make in yourself AND it is affordable 💅🏼

SWIPE ➡️ to see more

Hit the link in my bio and fill out the form to book your FREE consultation call with me 📞

What’s in your shaker cup? 🥤

Mine intra workout go to is:
💛 EAAs
💛Pump pre workout
💛Creatine

All from of course 😍

Shop with “ALICIA10X” for discount ☺️

Crystal clear waters, a banging tan and a bright bikini is just a total vibe tbh 🐠☀️🌴

My belly chain snapped as soon as I ate 🙃🤣

Rest, reset and go again 💆🏼‍♀️

I tell my clients this all the time - there’s no point in killing yourself in the gym and keeping nutrition on point if you then don’t let your body take some rest 💤

I’m not talking about eating off plan if you’ve got a specific goal like competing but I’m talking about adequate rest days, enough sleep and enough hydration 💦

You need to let you muscles recover if you want them to grow. You need to let your mind become calm if you want to progress mentally 🤓

Taking time off won’t ruin your progress. It will actually do you wonders long term ☺️

Want to join my bad ass team of amazing women? Let me help you reach your physique goals to be the happiest version of you. Hit the link in my bio babes ❤️

Am I about to sneeze or have I just seen someone try to steal my food? You choose 😏💁🏼‍♀️
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Shot by the most incredible and makeup by ❤️

What an absolutely amazing transformation for Pippa 👏🏼😍

Not only have we completely transformed her physique, her mindset is now on another level.

We first started off in a dieting phase and slowly transitioned out of this by increasing calories back up to build muscle and maintain the amazing body composition that you can see here on the right.

This was not an overnight process, we have worked together for many months but the transformation is totally worth it!

High cals and minimal cardio, Pippa is now in an excellent position physique wise and mentally! I couldn’t be prouder of what we have achieved together 🙏🏼

Want to transform into the best version of you? Drop me a DM or hit the link in my bio to discuss and jump on your free consultation call 📞

Hello 👋🏼

Long time no see 🤣

Took a break from social media to put my energy into other things that needed it the most - I.e being a solicitor, life events etc 👩🏼‍⚖️

But I missed you guys and missed putting out there what I love - training videos, help, food etc 🍗

Everything has been the same and I’ve been training and working hard, just in the background. Sometimes you don’t have to share your whole life online you know?

Oh and those of you who didn’t know (have you been in a cave?) IM ENGAGED 💍 (peep the beauty).
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Wearing ‘s new black seamless collection and it is 💯 “AG10” for money off babes 🤍

HOW TO STICK TO YOUR MEAL PLAN 🥗

There are some simple steps you can implement that will help you adhere to your nurturing plan, meaning you’re one step closer to getting the results you want!

1️⃣ Incorporate foods you enjoy and will crave. If this is chocolate or pizza or burgers, then incorporate them! No food should be off limits, it’s more important to focus on the quantity.
2️⃣ If you’re strapped for time, have meals/ foods that are easy and quick to prepare or food that you can just grab from the shop and eat straight away I.e pre cooked chicken, salad, yoghurts.
3️⃣ Meal prep! Prep your meals ahead of time so that you’re never running out of time or food and make bad decisions as to what to eat. Prep your meals a couple of days in advance or cook in bulk and freeze and then just defrost when you need!
4️⃣ Know when you’re most hungry! A lot of my girls are hungry later on in the evening so we incorporate both dinner and desserts to make sure they’re satisfied before bed. This will help avoid any deviation from your meal plan in the evening.
5️⃣ Drink enough fluids! A lot of the time when you feel hungry, you may just might actually be thirsty. Always stay hydrated as this will also go a long way in terms of overall health!

I hope you found these tips useful 🙏🏼

If you need further help with your diet and/ or your training, then hit the link in my bio to book your free consultation call 📞

I’ve said it before and I’ll say it again, the best thing you can wear is confidence ✨

Want help feeling your best and most confident self? Hit that link in my bio and jump on a free consultation call with me to discuss your goals and how I can help 📞

📸 The wonderful

Lil update… 💭

Feel like it’s been a while since I spoke about my own training on here, rather than just tips and educational content, but truth is nothing much is new! 🤷🏼‍♀️

My back injury which deterred my training for SO long (aka 6 months) is finally under control and feeling a lot better. Strength is back up and I’m finally pushing for new numbers which is something I haven’t been able to do in a long while 💪🏽

Weight is stable in and around the 76kg mark (I’m 5ft10 for reference) and I’m feeling good where I am. Going for the ‘lifts heavy s**t but has a good balance with life and training’ type look 🤣 and I am here for it!

Taken a macro tracking approach to nutrition too for the past few months which has done wonders for my digestion. I’ve implemented so many different food sources which I haven’t had in years and it’s been nice. I genuinely enjoy eating good whole foods so my diet is still very ‘clean.’

All in all, feel strong, feeling balanced and feeling good at where I am at. Will I compete this year and start a prep soon? Who knows but time will tell 😉

Need help with your own training and nutrition? Join my amazing team and let’s crush your goals together. Hit the link in my bio ✌🏽❤️
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Wearing . The jacket is from the new NAKD collection and I’m obsessed. SALE STARTS TONIGHT! Use code AG10 for a further discount 🙏🏼

WHY YOUR TRAINING PLAN DOES’NT NEED CHANGING 🏋🏼‍♀️

A question I always get asked is “when will my training plan change?”

The answer: “not for some time!”

Why❓

Unlike diet plans where there are hundreds of food sources to choose from and multiple ways to diet, training is completely different. When programmed correctly, your training should focus on the compound movements with the appropriate isolated movements which concentrate on the areas you want to progress. To do this in the most efficient way possible, you’re going to be wanting to focus on the same exercises and what should change on those exercises is the weight, reps and form to which you’re lifting. This is what should change in the short term and not the actual exercises you’re performing.

Look at it this way, if you constantly changed up your exercises you wouldn’t allow yourself the opportunity to progress and lift heavier on these movements, thereby getting strong on these movements and building muscle (progressive overload).

Unless a movement is causing pain or no longer working for you, then it doesn’t have to be changed or swapped for some time. 👍🏼

Need help with you training or diet? Hit the link in my bio to book in your free consultation call ☎️

No clothes, no problem 💁🏼‍♀️

Making magic with 📸

Laura’s vision and talent is just incredible and I’m so happy with how our pics turned out - stay tuned for more 🤩

Also, I’m going to say it, but off season photo shoots are way more of a vibe than prep shoots. I prefer curves to roadmap arms and a skeleton face IMO 😂

Makeup by the incredible 💄
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Hair 👑

WEEKEND CALORIES COUNT 🥂🍕

I don’t mean to ruin anyones vibe but, the calories you consume on the weekend COUNT.

Obvious right?

Well this is where I see a lot of people go wrong, especially when their goal is fat loss.

To lose body fat you need to be in a caloric deficit. I see the majority kill their diet and training during the week and then come the weekend, it all goes out the window. This isn’t to say you can’t have flexibility on the weekend or perhaps you have an off plan meal in your plan which you implement on a weekend but everything you consume on the weekend all counts towards your weekly caloric intake.

You could be in a strong deficit Monday - Friday and then by the end of the weekend, after consuming more cals, you bring your calories up to maintenance or even surplus level. This means you are no longer going to be in a deficit and will no longer lose weight / body fat that week.

So unfortunately alcohol and pizza calories do count but you can for sure still enjoy these foods by implementing them into your diet plan and your calorie deficit. ✌🏽

Need help with your diet? Want to feel your best? What to be a beast in the gym? Hit the link in my bio to book your free consult call 📞

ITS NOT ALWAYS ABOUT WEIGHT LOSS ⚖️

Excellent work here from Jodie in her body recomp and muscle building phase. We can see here on the left that glutes are lifted and rounder and waist is smaller and more defined! ⌛️

Building muscle doesn’t mean getting out of shape! There is actually only an increase of 1.2kg from left to right but we are eating 2800 cals daily, 8k steps with no cardio and off plan meals weekly and her physique is just coming on strength to strength ✅

Jodie is a testament that eating less and doing more cardio is not the answer! We have to eat and train hard in order to grow ladies and our physique will become more shapely and defined as a result 💪🏽

Don’t wait around wondering how you can achieve the result you want… hit the link in my bio for both one off plans and monthly online coaching and join my amazing and motivational team 💕

Current physique 👙

Let’s be honest, stage poses aren’t really the most flattering when you aren’t stage lean 🤣

However this is where I am at and I’m trying to embrace the thicker side of me. I’ve got to take the wins in that my back is so so much better, training is progressing so well, sleep is on point and stress fairly low (this is a big one for me) 💆🏼‍♀️

I’m currently trying to make up for lost time I.e the 8 months I barely could do every day tasks, let alone train, because of my injury, so now that I am able to is a massive bonus. Trying to make the most of it and really pack on some quality muscle before prepping again. 👙

Having said this, I am on a cut ahead of a couple of big plans, trips, weddings etc, and have been for the past 10 weeks, but my body is not being responsive at all to the 50 mins cardio, 12k steps or the 1600-1300 cals which is very frustrating. Ngl there are times where I have just felt like giving up but that is not in my nature 💪🏽

Just a reminder that even I find it hard. I wake up hungry, go to bed hungry etc and it’s actually even harder dieting when it isn’t prep 🤣 any other competitor feel that?

Anyway, here I am. Chubby and all 🙃🙃
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Wearing my STUNNING new check in bikini from 💖💖💖

👑 HAPPY INTERNATIONAL WOMENS’ DAY YOU QUEENS 👑

Here is your reminder that you can do anything and be anything you want!

You are amazing, strong and beautiful in every way!

And never let anyone tell you otherwise 💖

‼️HOW I REGAINED MY CYCLE‼️

This is something that so many women can experience especially if they have been in a caloric deficit for an extended period of time. Personally this happened to me when I started seriously competing and I didn’t have my cycle for 2.5 years 🙊

This is how I managed to get it back after so long…

1️⃣ I ate in a caloric surplus for a long period of time (1 year plus) and really drove up calories to around 3000 per day
2️⃣ I lowered my training frequency and intensity and removed strenuous cardio to place less stress on my body
3️⃣ I added more variety of foods into my diet
4️⃣ I reduced overall stressors in my life as much as possible
5️⃣ I came off my contraceptive pill so my hormones and body could regulate and function as naturally as possible

It took a very long time but I finally did it. The stress our bodies go through when you’re in a deficit for so long can cause your body to have to reserve energy for survival and having a regular cycle and being able to reproduce is not on the top of the list when it comes to our body’s survival. This is something that a lot of competitors experience and so I hope these tips really help if you’ve experienced/ are experiencing this ❤️🙏🏼

Need more help with your diet and training? Hit the link in my bio or drop me a dm to book your free consultation call 📞 Both online coaching and one off plans available 📖

8 WEEKS OF WORK 💪🏽

So proud of Jessa!

This transformation only took 8 weeks and it’s amazing just how much progress we have made in such a short space of time 👏🏼

And guess what, we haven’t even done anything drastic … 💁🏼‍♀️

Here’s what we have been doing 👇🏽

💪🏽 A calorie deficit
💪🏽 3 training sessions per week
💪🏽 3x 20 mins cardio per week
💪🏽 8K steps
💪🏽 Weekly off plan meals

See, no crazy diet or endless cardio, steps and social restrictions just consistency and the right guidance. It’s amazing what you can achieve when you’ve got the right plan in place!

Want help reaching your goals with the correct support snd personalised plan for you? Hit the link in my bio for my monthly coaching and my one off tailored plans 💕💪🏽

It goes without saying that Ryderwear] scrunch butt cycle shorts are an essential for leg days 🍑

Paired with your bf’s tee makes the perfect leg day outfit … just saying 💁🏼‍♀️

Who trains on Sunday funday? 😜

“AG10” for discount off Ryderwear] babes - you know the drill 💕💪🏽

Socialising alongside your goals 💃🏼🍕

This is something I speak to my lifestyle clients about nearly on a daily basis. What do you do when you’re following your training and diet plan but also want to socialise? 🤷🏼‍♀️

Well…

You go and socialise hunni! 💁🏼‍♀️

The key to a successful training and diet plan is one that you can stay consistent with. Yes of course this includes the basics like eating foods you enjoy and having a training schedule you can adhere to, but it also is a plan that allows suitable flexibility to also enjoy your life 🙏🏼

There is no point having a lifestyle plan that is programmed to make you the best version of you when it restricts you in terms of enjoying social events and going out to show off all your hard work 💪🏽

A few basic things you can bear in mind if you’re out socialising a few times a week but still want to reach your goals…

1️⃣ Ensure your caloric intake for the week overall is suitable to your goal. E.g if you’re in a fat loss phase you’re going to want to ensure you’re in a caloric deficit. This may mean having lower calories during the week to account for higher calories you may consume whilst socialising on the weekend. Unfortunately calories do still count on the weekend 🍕
2️⃣ Be mindful of your alcohol. Alcohol isn’t as much of the devil as people make out but it is still calories and something to be aware of. Opt for clear spirits and a diet mixer (about 100cals per drink) instead of beer or wine at around (300cals per drink) 🍹
3️⃣ Plan ahead! Check the food menu ahead of time and pop into MyFitnessPal the macros for your meal out. You can then factor in this meal into your calorie allowance for the whole day 🍝
4️⃣Plan activities that don’t just include eating and drinking! Suggest walks with friends, bowling, arcade, cinema, shopping, movie nights, gym dates etc. Especially with the summer weather coming up there is so many more activities available than just eating and drinking ☀️

Need more help with your diet and training? Hit the link in my bio or drop me a dm to book your free consultation call 📞 Both online coaching and one off plans available 📖

SCALES DON’T ALWAYS DICTATE PROGRESS ⌛️

As you guys know, i have started training again properly after my back injury but I am also in a caloric deficit to lean up slightly for upcoming events and trips 👙

But what if I told you that I’ve been dieting for 8 weeks and only seen a drop of 1.5kg on the scales? 🤷🏼‍♀️

Well it’s true!

This is a fine example of how the scales do not always adequately reflect the progress you are making. Whilst the scales have barely dropped, my physique looks so different and much better than it did 8 weeks ago 💪🏽

A number of factors have likely influenced the lack of scale movement 👇🏽

1️⃣ I’ve started training again meaning my muscles are now full of glycogen and some water. This make my physique have that nice “pop” to it but can also mean I show up heavier, or the same, on the scales.
2️⃣ Muscle weighs more than fat! This is such a key consideration here. There is no doubt I’ve dropped fat in this period however also build back some muscle that I inevitably lost due to not training when injured.
3️⃣ So many other factors effe t scale weight such as water retention, cycle, stress and even how much sleep you’ve had!

This is why it is so important to also document your progress with pictures and measurements and not just scale weight. Of course the scale is a useful data tool, it isn’t the be all and end all. Remember this next time you feel disheartened by the scales ❤️

Need more help with your diet and training? Hit the link in my bio or drop me a dm to book your free consultation call 📞 Both online coaching and one off plans available 📖

Alicia Gardner IFBB PRO updated their website address.