beccagillen beccagillen

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Becca Gillen  πŸ€Irish πŸ†ACF Coach | PT πŸ•Flexible Dieting πŸ‹πŸΌβ€β™€οΈTeamNutramino ✨Positivity✨ πŸ“§becca@ashleycrooksfitness.com

https://crooksypt.wufoo.eu/forms/sgkp7521oweebw/

HOW TO GET RID OF BACK BOOBS!!
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What are they? .
Pockets of fat (just extra body fat) on your back. Wear a bra and the skin comes out over the straps - Yes we all know about it. .
Try this workout to build some lean muscle and torch your back boobs πŸ˜ŽπŸ‘»
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Assisted Pull Ups: 4 x 6-10
Lat Pull Down: 4 x 12-15
Reverse Grip Lat Pull Down 4 x 12-15
Seated Cable Row: 4 x 12-15
Rear Delt Flyes: 4 x 15 🎢🎡Flowers - Sam Divine&Curtis Gabriel Remix
#fatloss #weights #backboobs

Can't cope with these pants 😭😭😩😩😍😍 @skinsglobal Exactly why they are branded the way they are - literally feel naked. One boost I need to get me back training for the week!! COMPRESSION TIGHTS for the win > high waist, squat proof, slick design (I feel like I'm wearing the spiderman costume). The bloat from London is going down, Leg Day done, Sun is shining πŸ™ŒπŸΌπŸ™ŒπŸΌ It's going to be a good week πŸ‹πŸΌβ€β™€οΈπŸ‹πŸΌβ€β™€οΈπŸ‹πŸΌβ€β™€οΈ
#compressiontights #gymlife #happiness
@skins global @skinsgb @skins_usa @yourfitness.gym

Last weeks silliness πŸ€—πŸ€— In my opinion everyone should always show the other side of fitness. Every time I go away or do something 'non-fitness' related, it seems more people are interested in my account! It's ok to let the hair down πŸ€— Happy to show the other side of me πŸ˜ƒπŸ˜ƒ it's not all Dumbells and meal prep πŸ™ŒπŸΌThanks to all of these ones last week for making my weekend πŸ’™πŸ’™ @sibs60 @emmahession @nev_dugg @rheadelaney @jimboslide @_jbennett_ @djwillclarke #music #dancing #positiveenergy

Check in Verdict ➑️ not as bad as I thought. .
βœ…The Equation of the week: Loads of Food + Inactivity + Empty Calories from booze = Energy In > Energy Out = Fat gain πŸ‘»
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Lines start to disappear, but I'm sacrificing the belly for the booty πŸ˜‚ I have to remember the diet phase is over, calories are going up, and so will measurements and weight along with that! So this week:
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βœ…Weight: +4lbs
βœ…Measurements: Waist +2cm, everything else up 1cm
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Galway Races coming up and I've a few cm to go to fit into the dress πŸ˜‚ Back to getting steps up this week and tracking like before, nothing drastic, should be well able to fit the dress in 2 weeks πŸ€—
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No temptations for the next 2 weeks - Swapping festival mode for work mode, and catching up on sleep - I'm due a lot of hours πŸ˜‚ Can't have it all guys - doing a temporary swap until race week comes πŸ‘»
. πŸ‹πŸΌβ€β™€οΈOnline Coaching Enquiries:
Becca@ashleycrooksfitness.com
#galwayraces #sacrifices #workmode

🍊FULL DAY OF EATINGπŸͺ🍩🍫
Just some examples of meals and snacks I have on a daily basis. They change depending on the day and how much spare time I have to eat/cook! But generally the day includes:
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Morning - coffee&85% dark chocolate (yes, chocolate first thingπŸ€—), I prefer to keep my carbs until later in the evening because I hit a slump if I have carbs in the morning.
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Egg whites (sometimes with bacon&cheese, sometimes plain with just salt&pepper)
@cleancutmeals Lean Protein&Carb source (sometimes I have 2 a day, sometimes 1, it depends on the day) but usually pre or post workout. I add my own veg and salads to the meals to bulk them up . 🍫PWO: Weetabix with banana, cinnamon, toffee drops (I usually have this as well as the @cleancutmeals PWO)
. 🍩Snacks - Greek yoghurt 0% fat with sea salt dark chocolate or a reeses . 🍊If I'm in a rush or not really too hungry but know I won't get time to eat for a while - I'll have one of these slim pops with some chicken and veg πŸ€—
. πŸͺForgot to put in the last meal which is nearly always Oats&Whey with some Nutella πŸ˜‹
. βœ…As you can see, there's a good variety of protein sources, a fair bit of veg and salads, some fruit, a lot of carbs sources, and plenty of chocolate because #iifym and #flexibledieting is life πŸ™ŒπŸΌ
. βœ…My day of food is between 1800-2300 depending on the day, and I usually save calories for the weekend when I've more time to cook and so I can fit in more fun foods. I'm not dieting anymore so I'm not overly strict, but Wednesday this week is the first time I started tracking again in about 5 weeks after a break. . 🍩🍫If you're struggling with macros and want to learn how to eat chocolate and Reeses everyday - DM me or email becca@ashleycrooksfitness.com

#foodporn #nomnomnom #foodisfuel

"There's that girl that used to go to the gym" πŸ™„πŸ˜© .
The last couple of weeks it's been so hard to get to find the time and energy to train. I really want to but I find I'm so exhausted that the sessions just aren't happening, or they're really shit. I'm human too πŸ™‚πŸ™ƒ .
Food&Water was less than desirable over the weekend and i can't wait to show you current shape which is a realistic portrayal of what happens when training is reduced, you're eating too much food, and not drinking or sleeping enough. But guess what - people come on here to relate, and to think "me too", I've had a shit week, work was really busy, we ended up going out, we ended up getting Dominos etc πŸ€— That's ok! .
I'll start again - and I did today. 1 week and I'll be back to feeling strong and fresh and pull food back a bit and everything will be great again πŸ€—
#motivation #realtalk #wantmymojoback

HOW TO TRAIN WITH BOYS πŸ™‚πŸ™ƒπŸ‘»
. βœ…Little snippet of myself and @jamieandthejam training last week - Upper body session and a catch up (but apparently I talk too much πŸ˜‚)
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βœ…Don't be afraid to ask some of your guy friends to help you out in the gym - they'll be more than happy to help you out. Obviously girls will help too, but when I started training in London, none of the girls wanted to do weights. So the lads taught me everything, and it's good to catch up and get some motivation from someone that's stronger than you πŸ€—
. βœ…Upper Body Session:
Banded pull ups, Shoulder Press, Smith Machine Press, Single Arm Rows, Flyes, Upright Row, Tricep Dips, Skullcrushers (in a circuit 12-15 reps each as a superset)
#humpday #motivation #boys

30 hours later and she's landed πŸ™‚πŸ™ƒ First place I'll be going is out here to get some fresh air πŸ’™ Absolutely love this video from me and @sarstri beach Bootcamp with @gympluscoffee πŸ™ŒπŸΌπŸ€— Who wants us to do another one? 😎
#tbt #makelifericher #irishsummer

Currently ~24 hours later @gatwickairport
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What is the point in complaining and whinging when it's out of your control? Instead - use this time to be productive. Personally I absolutely hate being idle, and it's even worse when you don't know how long you're going to be waiting. .
βœ…Try and make a positive out of a negative situation:
Buy a notebook and a pen, buy some caffeine, repeat the tips from yesterday πŸ˜‚
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I am lucky enough that I can reschedule yesterday and today's work. Never again will I travel without my laptop or my diary.
But for now this will do. .
βœ…Don't dwell on the experience - plenty more people in worse situations.
. βœ…Plan the next trip and make it an even better one πŸ€—
Hopefully home soon
#dublinimissyou #smellyingatwick #positivity

HOW TO AVOID THE AIRPORT BINGE 😎
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So while I was sitting writing this post earlier about how to eat and travel, I find out my flight was delayed for 6 hours. 9 hours later I find out the flight is cancelled. So this post is even more appropriate now.
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All of us know airports don't have the greatest selection of foods, and all of us know what it's like having a long day of travelling, long haul flights, or in my case, and severe delay and a cancelled flight.
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Here are my tips for getting through long boring days of travelling without filling your belly with crap for the entire journey . βœ…Buy 2 of something in the one shop if you happen to find something good enough to eat - I always get meals that can be put in my hand luggage that I can eat when I land. I eat one meal at the airport and the other one at the destination. You don't know what you're going to get on the other side or how long it takes to get to your accommodation but at least you'll be full. Try and get a good combo of micros and macros and aim for some protein with each meal/snack
. βœ…WATER!! It is so easy to get dehydrated while travelling, and often hunger can be disguised as thirst. Drink up, then decide if you're hungry or not after about half an hour.
. βœ…Caffeine and a snack - I always throw a protein bar in my bag. They're not something I eat regularly but they're better than nothing when you've a long day ahead
. βœ…Company - How many of us fill our bellies just because we're bored?! Keep occupied by chatting to friends (if you're not travelling alone), or get a book, do some work on your laptop or listen to music. .

Hopefully a few of you will use these tips the next time you're jetting off... and I'll be doing the same all over again tomorrow when I'll be attempting journey number 2 getting home πŸ˜‚βœˆοΈβœˆοΈβœˆοΈ
#keepsmiling #backtoclapham #traveltips

Sliding into the week like πŸ™ƒπŸ™‚β€οΈπŸ’›β€οΈ
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Whatever you do in life - make sure you plan little trips away...it doesn't even have to be too far from home, but some time to relax and take a break, from work, catch up with friends, but especially away from the phone.
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Everyone is always so hard on themselves for breaking the routine for a couple of days - for eating some pizza, for skipping the gym. The gym and the meal prep can be done all year round, don't forget about the more important things in life. Nobody wants to be the one to miss a weekend away because they they are anxious about missing training or a meal.
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No better way to start a Monday than to have spent the weekend with friends, dancing, food and good music πŸ€—πŸŽ΅πŸŽ΅ Thanks to these 2 for having me and making my weekend, it's like I never left πŸ’™πŸ’œβ€οΈ
@sibs60 @emmahession
#london #summer #friends

All I need on either side πŸ˜­πŸ˜­πŸ’™πŸ’™

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