Alicia Gowans WBFF Pro @aliciagowans_wbffpro
12 Posts
522k Followers
1k Following
๐Ÿ”@xkyrgios ๐Ÿ’ ๐Ÿ‘‘ 3 x WBFF World Champ ๐Ÿค“ Accredited Sports Nutritionist ๐Ÿ’Ž Online/Prep Coach ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ EHPlabs - Ally10 ๐ŸŒ ๐Ÿ† Elite Supps - Ally10 ๐Ÿ‡ฆ๐Ÿ‡บ #TeamEHP
12 Posts
522k Followers
1k Following
๐Ÿ”@xkyrgios ๐Ÿ’ ๐Ÿ‘‘ 3 x WBFF World Champ ๐Ÿค“ Accredited Sports Nutritionist ๐Ÿ’Ž Online/Prep Coach ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ EHPlabs - Ally10 ๐ŸŒ ๐Ÿ† Elite Supps - Ally10 ๐Ÿ‡ฆ๐Ÿ‡บ #TeamEHP
We came, we saw, we Starlight Expressed! ๐Ÿ’ซ ๐Ÿš‚ . Love you @kyr@kyrgios_halimah ๐Ÿ’‹ . #repost @xkyrgios ใƒปใƒปใƒป Quick little ๐Ÿ’จ trip for @aliciagowans_wbffpro and I. Saw my amazing sister @kyrgios_halimah skate and sing her stuff in the @starlightexpressde now heading to Geneva to see team ๐ŸŒ @k1ngkyrg1os ๐Ÿ”ฅ . . .
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My top 5 travel tips! . 1) wear compression tights (head to toe) for any flights longer than 3hours. . 2) drink at least 500-750ml per hour of flying above your standard daily amount. . 3) pre-order gluten free and dairy free options (if not fasting) for the best possible meal options. . 4) stand up and walk around the plane OFTEN! I keep my Fitbit on & still track steps ๐Ÿ˜‚ . 5) try to sleep and eat in the timezones you are heading towards in order to reduce jet lag! . . . And.... always carry a piece of fruit and a @lustproteinbara just in case you are caught in delays ๐Ÿ˜‰ . . .
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Transformation Tuesday; . From just me - to me and my forever partner - to us plus these two! โค๏ธ . Find a small group of people, whom challenge and inspire you, spend a lot of time with them, And it will change your life forever! . Life will never be the same, and nor will my brand, now these two play key roles in our family ๐Ÿ’‹ . . repost @maytivate.pt ใƒปใƒปใƒป "You have to learn how to HOLD a crown before you can wear one" ๐Ÿ’™ @aliciagowans_wbffpro @freshianrucker @allysangels_fitness
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Show day (AM pre food) vs 5wks post show! Completely relaxed & totally unflattering ๐Ÿคฃ๐Ÿ––๐Ÿฝ Approx. 1-1.5kgs up ๐Ÿ˜ˆ . Over repeated bouts of calorie restriction, your metabolism takes a beating. When you drop calories too low for too long, your body intervenes on several fronts. Most notably, it reduces the number of calories you burn throughout the day, often priming your body for surprisingly rapid weightย gain. . This biological phenomenon, known as "metabolic adaptation," can really throw a wrench in your weight-loss goals. With your body continuously fighting to erase the calorie deficit necessary for fat loss, eating fewer calories than you burn can eventually become very tricky. You can only drop calories so far, & increase exercise so much, before that lifestyle becomes miserable & unsustainable. . Fortunately for everybody fighting an uphill battle, or perceived โ€œslow metabolismโ€, there may be a solution. It's possible to reboot metabolism & ultimately lower what's known as your "body-fat set pointโ€ - through a process known as "reverse dieting." . Reverse dieting is pretty much what it sounds like: a diet turned upside-down. Instead of cutting calories & ramping up cardio, you increase metabolism by gradually adding calories back while reducing cardio. . Firstly, you must establish your maintenance calorie range & use that for your baseline macros. Then decide your own rate of gain based on your future goals & personal preferences. Ask yourself - do you care about gaining a little fluff and will you be focused on gaining more mass in the gym? Do you have any goals or commitments that will mean you stay a little more focused on controlling the rate of gain or BF? . Set your protein, & raise your carbs & fats at a rate that is compatible with your goals! I have had a few commitments post my show but my long term goals are to push my carbs to around 350-400g a day. Iโ€™m focused on my performance goals & once my shoots are over - Iโ€™ll have zero cares about a little extra fluff. . If you find this process post a show particularly difficult then I strongly suggest that you check in with someone else whom can help you stay on track for your personal goals! . .
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The Real Reason You're Not Losing Weightโ€ฆ . Okay, so you've recently made some new changes to your diet. You're going to the gym, following your plan, but somehow, you always seem to gain back what you lose. Why is that? What's happening? Well, let's talk about it. . If you've already made the decision to become healthy, the world's your oyster. You've got that out of the way, and by making the necessary changes to your diet and your exercise routine, you've cleared the biggest hurdle. . That being said, sometimes we all get stuck in ruts. That's why it's essential for us to remember that we don't have everything figured out yet. You might not be aware of the real reason you're not losing weight, and this can quickly get you demotivated. . We can't let that happen. Here are three reasons your weight loss progress might be stuck without you even knowing. . First, are you getting enough sleep? Not only does lack of sleep contribute to overtraining, but your body starts thinking that there's something bad happening. (because if something bad weren't happening, you'd be sleeping). . This, in the long-term, builds up stress hormone levels, and the results are not pretty. More inflammation in the body, more food cravings, and generally low motivation. You might be thinking "there's no way sleep is the reason I'm not losing weight," but think twice about that because it's the quality of sleep that matters, not the quantity. . Second, are you eating enough? Many weight-loss diets tend to starve the fat away from people, and that's just not an effective way of managing weight. If you're not achieving energy balance, your body will start to work against your best laid plans. . Third, not strength training/building muscle. We're talking about lean tissue, not giant hulk muscles. Combining cardio and strength training has been proven to be the ultimate calorie-burning workout. Plus, just having more lean muscle in your body means that your body will be expending more energy. Building muscle and losing fat can go together, especially if you're just starting. . Where are you at right now in your weight loss journey? (if you're on one). .
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Actual footage of what squatting looks like post smashing a serve of @ehplabs oxyshred Hardcore ๐Ÿ˜ˆ๐Ÿคฃ . Iโ€™ve been fasting for almost 48hours and having a half scoop of this helped me push through my lower body session today! . NOT a daily supp for me, no, but definitely one that has a time and a place ๐Ÿ˜ฌ itโ€™s GREAT for those needing a kick ๐Ÿฆต in the ๐Ÿ‘ prior to a session or if you are feeling a little flat or low on energy! . You can get yours using Ally10 @elitesuppsaustralia online ๐Ÿ––๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ‘๐Ÿฝ . . .
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I am so proud of my clients transformations that I have decided to feature some of their long term progress and journeys with us each week ๐Ÿ˜Š . I am certain their stories and journeys will inspire you as much as they do me ๐Ÿฅฐ . Meet Sian -starting with me on the left in jan and most would say she looked pretty bloody good. And she DID. In fact, she weighs the same amount in both images, from start of the journey to 7wks from stage ๐Ÿ˜ฎ . But, as you can tell, her overall shape, mass and composition has completely changed! Previously she had dieted herself, quite aggressively, with no consideration of fatigues management or mitigating adaptive responses. . Like most young girls - she cut calories and increased output. ๐Ÿ˜ฌ under-eating, over training and simply not looking after her holistic health. . My goal was to increase calories and eventually get into a surplus, whilst moving her into a periodised training and nutrition plan - that focused on mass development, waist to booty ratios and symmetry. . In the very early days, thanks to the historical dieting, she lost her period. Not something that we took lightly that far from stage. So we increased her cals once more and swapped to a 4day lifting week only with NO cardio. Within a month she had reached 3000+ calories and stabilised at this point - growing, reporting all good feedback and welcoming back her cycle. We had discussed that if that didnโ€™t return - we would wait for 2020. . Thankfully, it did, along with a whole lot of booty and legs gains! ๐Ÿคฃ she had two week long mini cuts between jan and July - with timed deload phases. . Her last (which is only her second ๐Ÿ™„) has seen her calories reduced to only 2100 and she is coming hot - still holding onto a hell of a lot of booty ๐Ÿ‘ ๐Ÿ˜Ž . @sianbennettnz had also flexible dieted throughout her prep, up until very recently, and has demonstrated amazing resilience, drive and a genuine love for the @wbff_official. . I am beyond excited to see her step on the @wbffnewzealand stage next month! . But, I am honest, even more pumped for the recovery and development season post ๐Ÿ––๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ‘๐Ÿฝ . .
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Imagination is the only war against reality.... . ~ Lewis Carroll Alicia in Wonderland . . . Photocredit: @gilcoproductions Bespoke costume: @all4meonline . . .
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