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beccagillen beccagillen

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

http://www.instagram.com/beccagillen_

Midweek Motivation πŸ€—πŸ€—πŸ€— Back training with this gal for the whole weekend 😍😍😍 Who's ready for heavy hip thrust footage again? Here's some partner stuff we did the last time we trained - keeping the serious stuff at the start and finishing with the silly stuff. Hand claps for the win πŸ˜‚πŸ€—πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½ @sarstri
#irishfitfam #trainingpartner #motivation

🌟THE REVERSE DIET🌟
What is it? A reverse diet is when you are finished with a dieting phase and want to bring your calories back up to maintenance, and potentially into a surplus if you want to enter a building phase. .
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Calories are increased quite quickly and cardio is reduced and you monitor how your body responds. These photos are August-September and I have increased my calories by 1000 during this time from deficit>maintenance and now.l a surplus. You can see I'm not half as lean but I am a very maintainable body fat. .
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Sometimes people do these quick fix diets, drop a lot of weight, and then go back to their normal eating pattern straight away, and then the weight piles back on again, probably because their calories were extremely low on the diet. A reverse diet is monitored but usually calories can be brought back up fairly quickly with minimal body fat gain. .
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Both photos are very achievable and maintainable, and I was full and happy in both πŸ€— Just showing the Change over the last couple of months πŸ’›
πŸ”†Online Coaching Enquiries DM or email for details #transformationtuesday #diet #happy

The Pressure of Social Media, Society and "fitting in". After some lovely comments at the weekend about my honesty on Instagram, I want to show what you can do to yourself using an app I've found that is genuinely horrifying. .
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The left photo is me, no filter or edits. I never edit any of my photos apart from brightening the photo and usually use the Valencia filter. I never make any adjustments to my actual body. On the right, after using the app this morning I have made myself taller, slimmer, curvier, bigger eyes, slimmer neck and face, widened my shoulders, gotten rid of eye bags, spots, cellulite and made myself that waist I've always been looking for. .
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Some of the tools on this app are honestly disturbing. There is a double eyelid remover and you can change your race. I only made minor adjustments here but if I didn't put up the original photo, I could've easily gotten away with the right photo being the real me if I wanted to. How on earth is any teenager or young person supposed to have any self confidence if this is the type of shit they are up against. Some people are genuinely luckily enough to actually look like the photo on the right. I'd love to say "I love myself in the left photo, I would never want to look like the edited photo", but the sad thing is, I've now looked at my original photo and personally feel like I don't even look like I go to the gym. So if it's made me feel like than I can't imagine how younger people feel comparing themselves each day to people on social media. .
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I hope that this post makes people realise there is a lot of fake shit on Instagram, and it is nice to have a few people that keep it really. Absolutely crazy stuff exists on the Internet and maybe id have a bigger, better, successful business if I edited all my photos to be like the one on the right but if you stay true to yourself it'll always stand to you πŸ’œ Hope my younger brothers and sisters get to see this post and anyone feeling the pressure of social media - even us older ones with a bit of a following feel it too πŸ’›
#monday #realtalk #socialmedia

Friday 13th currently in bed looking like some form of Wax Figure and Sweatin' out Garlic Cloves. Let's all #lol because Halloween has come early πŸ˜‚
#lookingsticky #netflix #cosy

#tb to Summer Sessions with @sarstri 😭 Finding it really difficult to motivate myself and push myself with training when I don't have someone to push me. Both of our schedules are so ridiculous that it's seems nearly impossible to try and train together 😫 I mostly train on my own but it was always great looking forward to just 1 session where you know you can push each other and hit some goals. Hopefully back training together again soon... we've got glutes to grow πŸ˜‚πŸ€—πŸ‘
#bootybuilding #training #partnersincrime

πŸ‘πŸ‘πŸ‘HUMP DAY SECRETS-GLUTE ACTIVATIONπŸ‘πŸ‘ These simple exercises could be the one thing holding you from building your bum! Beginners - you don't even need to use a resistance band, bodyweight is enough. Then as you grow you glutes you can start to use bands. Without "switching on" or "activating" the glutes, you are allowing other muscles to dominate in your lower body exercises and you will end up with a lovely set of quads from doing hip thrusts and squats instead of big round glutes! 3 sets of 25 reps per leg of these before you start your lower body exercises and you should be good to go. Think about moving your leg with your glute rather than doing the movement with your entire leg. 2 seconds hold for each rep. Give them a go if you've never tried before and let me know if it makes any difference to your glute exercises!
#glutes #bootybuilding #humpday

World Mental Health DayπŸ™πŸ»πŸ™πŸ»
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I'm not sure if there is anyone who has not experienced some form of hardship or struggle with their mind at some stage of their lives - and if you haven't... you are very lucky.
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Everyone goes through ups and downs at some stage, and sometimes the support and coping strategies just aren't there, or they are too afraid to talk about them.
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I have openly talked about my mental health over social media, and it has never been an issue (luckily) talking between our group of friends. However, with the impact of social media on the younger generation, I fear it's "not cool" if you aren't feeling ok in your head. The pressure to fit in is absolutely crippling, and if camera phones and social media were around when I was in school, I'm not sure I would've coped with the pressure.
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Exercise for me is a stress reliever. As soon as I just walk, or train, or swim, or whatever it is in the form of exercise. I instantly feel better. Any time I've ever struggled with anything - exercise has always helped me. When I decided to compete - it was at a time when I felt I had no control over anything, and I needed something to focus on. Still today, exercise is what I use when I'm happy/sad/angry, any emotion - it helps. .
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Every one of my clients uses one of 3 apps - Headspace, Calm, or Meditation. It is as necessary as macros and training in a plan. I use it myself. I only suggested it to clients once I had found it helpful for myself, and they all use it.
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There have been some really sad times in Ireland and in Galway especially over the last couple of years, and it really makes you wake up in the morning and be grateful for what you have. I can't express how much easier things will be if you just tell a friend how you're feeling if you're struggling. Maybe they feel the same. Maybe they're struggling too and you can help each other. I really do feel like the stigma is fading now and pretty much everyone has some sort of issue, and it's absolutely normal to talk about things. Hopefully some of you who are not feeling ok may consider talking to a friend. We all have struggles(continued in comments)
#worldmentalhealthday

Where Wedding Calories have parked πŸ˜‚ πŸ‘πŸ˜…
Food intake today was 3 coffees, dark chocolate and 2 protein balls from @cleancutmeals
Genuinely could not fit anything else in - I tried to go back to my normal calories but my body said no! I'll try again tomorrow.... If you feel like this after a weekend, try your best to go back to normal but don't force the food in. Your body will tell you when it's ready πŸ’›
#glutes #monday #cake

Full of Prosecco, Gin and good food after the weekends celebrations... but always time for a sweet treat and a coffee on a Monday morning πŸ˜‹These are @cleancutmeals Protein Balls around 90cals each. Full details of the box I get every week which has 10 meals and then snacks like these little treats. Best way to get back on track after the weekend. I'm on the Lean&Green Plan and my discount code is Becca10 πŸ€—
#monday #treat #mealprep

Too many emotions to put into one caption but THANK YOU to @fionnbhrea @smorgybobz for showing us all what pure happiness is πŸ˜­πŸ€— Love You πŸ’›πŸ’›πŸ’›
#love #friends #thebestday

🌻Life is So Much Easier when You Just Accept Yourself as You Are 🌻
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Positive Activity: Something I started a very long time ago when I was very unhappy in London - try to see the positive in every day, no matter what it is. A bad event, a break up, an illness, a death - something can always be learned from a negative event. Try to change your perspective and use the energy to turn it into something positive.
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Next time you look in the mirror - instead of saying 'Ew I hate my Tummy', 'Look at all my cellulite', 'I have no boobs' - try to consciously make the effort to see the good - focus on what you like, what you've improved, how you FEEL in your skin, what your mood is like that morning. Take just 2 minutes in the morning to focus on the POSITIVE instead of the negative and you will be amazed how it will change your day. It takes practice to do this (I used to be the most negative human ever), but the more you practice the easier it gets πŸ€—. .
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#positivity #positivevibes #happy

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