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beccagillen beccagillen

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Becca Gillen  ๐Ÿ€Irish ๐Ÿ‘™Fitness๐Ÿ‹๐Ÿผ ๐ŸซFood๐Ÿช ๐Ÿ•Flexible Dieting ๐Ÿ‘ป ๐Ÿค—HappinessโœจPositivityโœจ ONLINE COACHING ๐Ÿ’ช๐Ÿผ โžก๏ธ#teamACF๐Ÿ† ๐Ÿ“งbecca@ashleycrooksfitness.com

https://m.facebook.com/BeccaSarahs-Hub-353439208323708/

Little clip of the bootcamp we did back in May in Galway ๐Ÿค—๐Ÿค— .
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I started this beach bootcamp back in August when I was shitting myself hoping at least 1 or 2 people would arrive because I spent my last โ‚ฌ150 on equipment and I couldn't return it ๐Ÿ˜‚
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I put it off for weeks because I was so nervous, and I had just quit nursing and moved back from London. It started small and now the turnout is absolutely class every time I do it so THANK YOU! ๐Ÿ’œ
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Always such a good buzz, and everyone brings a new person every time. It's always free, but those who brought money last time it all went to Cancer Care West, and whoever drops money into my house like say dogs... I buy a new piece of equipment for the beach every time ๐Ÿค—
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Thanks to everyone who helped out that day
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Myself and @sarstri will be doing the Summer Stretch series with @gympluscoffee on 9th July in Dublin - who's coming? Tag Yourselves ๐Ÿ˜Ž
@gympluscoffee
@edel_wade @dairecurley @paul_and_orlaith @deefitz05 @nutramino #beach #karma #happiness

Brb just busy trend setting ๐Ÿ˜‚๐Ÿ‘ป I honestly think I have found my #shtyle (100% serious) ๐Ÿ˜Ž If anyone knows where I can get this ensemble in Nude I think I would live in it forever ๐Ÿ˜‚
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1๏ธโƒฃSweats
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2๏ธโƒฃTee
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3๏ธโƒฃSliders
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4๏ธโƒฃHun Bun
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5๏ธโƒฃLumee

#comfortiskey #iwillneverbeajeangirl #greyisslimming

Monday morning - time for bed ๐Ÿ˜ด I've made a few big decisions recently which means I'm doing a bit more nursing when I can. Keep doing what you like until you get to what you love ๐Ÿค—
Kept snug on break in my favourite mint green @gympluscoffee
#makelifericher #nurse #coach

Saturday Sizzler ๐Ÿ”ฅ
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Humid AF in Dublin - nobody wants to train but I got this done in 40 mins โฌ‡๏ธ
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Quad focused leg day - you do not have to do a million different exercises to build muscle or get results. Nor do they have to be complicated. Basic wins. I can safely say I've been doing the same workouts for years, you just try and progress in either reps or weight every time.
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Quads for me don't need much work and they don't need silly heavy weight. Today I focused on tempo - this video is in realtime. 3 down 1 up, for all the exercises. Focus on putting all the tension on the muscles you are working (aka quads here).
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I've put 2 plates under my heels for the front squats and I'm not holding the bar - this forces me to keep upright and all the tension goes on my quads. If I'm not upright the bar will fall off, and there's weights either side so it makes you focus ๐Ÿคค
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Mix of weights and body weight for you to try, I usually add in the leg press but my knee has been a bit sore. Here you go... and tag me if you try it ๐Ÿ˜Ž
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Front squats 5 sets 12 reps superset pistol squats (body weight) AMRAP
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Lunges (per leg) 5 sets 12 reps
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Leg Extension 4 sets 15-20 reps
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Die ๐Ÿ˜‚๐Ÿ‘ป
Shorts @sportsdirectuk
@ashleycrooksfitness
#legday #summer #sweat

I got my booty buddy back @sarstri ๐Ÿค—๐Ÿ˜๐Ÿ‘ญ๐Ÿ‘ฏ We're still here guys ๐Ÿ™‹๐Ÿผand the excitement to train was so good ๐Ÿ˜€ Lifting, Eating, Catching up - the absolute best start to the weekend ๐Ÿ’œ๐Ÿ’•๐Ÿ’œ๐Ÿ’•๐Ÿ‘๐Ÿ‘๐Ÿ‘
#lift #eat #friendship
@ashleycrooksfitness

The holiday is over - what'll I do now? ๐Ÿ™‹๐Ÿผ Physique Update ๐Ÿ“
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๐Ÿ‘™Pre Holiday Vs Post Holiday Shape - I think we're all a bit baffled at how I didn't actually Roll Home, but my body always does the opposite of what it's supposed to do. What'll I do now? Surely I'll diet again for the entire summer? โŒโŒโŒ
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Stats post holiday: Weight โฌ‡๏ธ Measurements โฌ‡๏ธ Energy โฌ†๏ธ Recovery โœ…
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What'll I do now? .
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The opposite of what anyone does in the summer - I'm coming out of a diet. Pushing calories up again, reducing cardio, reversing out of a diet that I was happy with. Happy through my very long bulk, happy through the diet, and I'm happy now that it's over too ๐Ÿค— .
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You don't have to stick with the crowd and diet all summer. You can if that's your goal, but ultimately you can do whatever feels good to you. Last year I started my bulk in May and went against the grain. Go with the flow and see how you feel - I want to feel strong again and I have more festivals coming up that I want the freedom for. I didn't feel restricted once during my diet, but my body needs a rest again now and even more of a boost after that boat ๐Ÿค— .
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Be your own person, if you want to bulk then bulk, if you want to diet then diet, make your own decisions and find support along the way ๐Ÿค—
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If you want me to help you with your journey email me becca@ashleycrooksfitness.com
#transformationthursday #happy #diet

5 Reasons you're not losing weight even though you're eating 'healthy'
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1๏ธโƒฃSauces/Oils - you're having your salad but you're drowning it in mayonnaise (96cals per serving). You're having your carb free stir fries lathered in oil (119cals per serving).
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2๏ธโƒฃLiquids - Your coffee break is a grande latte which can add 300 calories easy to your daily intake. Fizzy drinks like Coke, Fanta, Dr Pepper are the same. .
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3๏ธโƒฃJuices - you're 'detoxing' or drinking veg/fruits like Nakd green machine which are packed with antioxidants yes, but also packed with 400cals in a 500ml bottle ๐Ÿ˜ฑ
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4๏ธโƒฃYou're snacking on more calories than a McDonalds - Trail mix and Banana chips have 97cals per 25g serving... this bag is 300g... how many of us have scoffed the bag without realising there's nearly 1200 Cals in that small pouch๐Ÿ˜จ
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5๏ธโƒฃYour 'low carb' meals are ranking up the calories - healthy fats are good but you have to be aware of the serving size. Fats pack over double the calories of carbs, so an actual serving of nuts (e.g. Cashews) is about TEN nuts or around 150 calories. Not the entire bag. .
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What can you do? .
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โœ…Swap Mayo for lighter than light and save 10 times the calories .
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โœ… Use 1cal spray instead of oils - you more than likely have enough fat in your diet from other sources throughout the day.
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โœ…Swap your lattes for a flat white or an Americano with a splash of milk or 'foamed' top.
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โœ…Swap your Nakd for things like Vit hit (400cal vs 35cal)
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โœ…Read your labels - see what a serving size is on the front of the bag. See what weight the bag is and estimate your nuts! .
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PT/Coaching enquiries ๐Ÿ’Œ
Becca@ashleycrooksfitness.com
#fatloss #weightloss #food

Something different for hump day ๐Ÿ˜Ž
All we did was dance - all day and all night. Plenty more ways to burn calories than being in the gym - think outside the box ๐Ÿ˜ŽTag your dancing partner ๐Ÿ’œ๐Ÿ’•๐Ÿ‘™ @hh_hammy
@uniquecruise
Tune: @chrisbrownioficial Party
#humpday #glutes #cardio

What are the secrets to losing that holiday weight gain? ๐Ÿ‘™
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The answer is simple - you go back to doing exactly what you were doing before the holiday. What worked for fatloss before the holiday, is what will work when you get home.
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The problems come when people panic about their few holiday pounds - and the diet/restrict/binge cycle starts all over againโ™ป๏ธ โฌ‡๏ธ
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You panic over a few pounds, you restrict your food/chop calories = the cravings come, you end up bingeing because you took away everything you were allowed before, the guilt sets in and the cycle starts again. .
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What can you do this time to avoid the diet/binge/restrict cycle? .
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Eat exactly what you were eating before. If you were tracking, go back to that. Use the calories you've eaten to lift heavy and train hard. .
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It took a few weeks to get your body fat down before your holiday, so expect to wait a few weeks for it to come down again. But it will come down. .
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No complicated macro formulas, double sessions or hours of extra cardio, you already have the answers. .
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If you need a bit of help to shift the holiday pounds, email meโฌ‡๏ธ .
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Becca@ashleycrooksfitness.com

@ashleycrooksfitness

#fatloss #weightloss #realtalk

Should I book a holiday if I'm on a diet? .
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100%
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Why?
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If your abs are more important than your once a year memories, then you need to work a bit harder with your perception of your body, your lifestyle, but mostly your mindset. .
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I'm going to be incredibly honest here about the last week I've just had. I'm not going to say I watched what I ate, I went to the gym ONCE for the pure novelty of it being out in the middle of the ocean. I didn't track any food or try to estimate anything. I didn't stick to spirits and diet mixers. I didn't drink enough water and I definitely didn't sleep enough. .
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Why did I do this?
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To highlight the importance of a 'diet break'. Everyone needs one. I had been dieting since January. Most people diet for an entire year or longer and don't give themselves a break. You need it for your hormones, for your mind, for a rest, and to forget about life for a few days. .
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Have I put on body fat? Yes. Will
It go away again? Yes. Are my glutes still there? Yes. Was the food and cocktails and late nights worth it? 100%. No regrets. .
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How many weeks of the year are you consistent with training and food? Probably 50 out of the 52. Life is for living, you can still have the holiday and the body, and it'll still be there when you get back. The break did me so good and I'm absolutely dying to get back to training. I took these photos straight away when I got home yesterday - after a flight, dehydrated, no sleep, after a week of food and drink, just to show that I didn't destroy myself in 6 nights, and you won't either. .
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Consistency is key - somedays I ate healthy over there, some days I didn't. The food was unreal. You can have your watermelon and your salads but you can also have your red velvet cake and your long islands. You can do 80,000 steps and dance all day or you can lie down all day and sunbathe.
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Life is for living - make the most of it, a holiday is once a year, you can gym and meal prep when you get back! .
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If you need a bit of guidance on how to balance both mail me
PT/Coaching enquiries:

Becca@ashleycrooksfitness.com
@ashleycrooksfitness
#happy #fatloss #realtalk

Last day of the holiday ๐Ÿ˜ข๐Ÿ˜ข 11 years in a row on holidays with this one @sibs60 ๐Ÿ’œ It's been lovely leaving the phone in the room and only checking it once a day, forgetting about food and training and just making memories ๐Ÿค—๐Ÿค— Back to reality in a couple of hours ๐Ÿ’œ Bon Nuit ๐Ÿ’œ๐Ÿ’• #love #summer #friends

Mood for the week ๐Ÿ˜Ž
@uniquecruise
#happy #dancing #wanderlust

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