Alicia storey

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How I’m staying motivated over the next couple of months… So as we know Christmas is on its way and many other events an...
26/11/2022

How I’m staying motivated over the next couple of months…

So as we know Christmas is on its way and many other events and family gatherings along the way and after and many people of asked me how I’m keeping motivated.

Over the next few months I will increase my cardio as I’m going to be enjoying many family buffets and Christmas dinner and Boxing Day and new year buffets and i will be eating exactly what I want and still achieving my body.

I’m going to eat to feel full and eat what I like and not feel guilty . I’m sticking to my workout plan , increasing cardio and making sure I get Atleast 10k steps . Above that I’m going to give my body the rest it deserves and allow me to have fun with friends and family as it’s the one time of year you get to see everyone .

REMINDER: don’t feel guilty for indulging in festive food and enjoy it train hard / eat fun foods ❄️

What actually grew my glutes and legs🍑:•It wasn’t doing banded donkey kicks or using resistance bands ( they are not bad...
15/10/2022

What actually grew my glutes and legs🍑:

•It wasn’t doing banded donkey kicks or using resistance bands ( they are not bad to use it’s just harder to build muscle ) .

• it wasn’t using them machines which advertise to help build glute without you having to excercise.

It was when I :
~ Ate at maintenance or surplus

~ increased my protein intake

~ did compound lifts such as hipthrusts / Rdl / leg press / Kas glute bridges

~incorporated unilateral movements such as sl hipthurst/ sl leg press / bstance rdl/ Bulgarian split squat / elevated reverse lunge / step ups

~prioritised rest days and recovery

~stretching before and after exercise

~not doing too much volume

~prioritising sleep 7-8hours

~sticking to the same plan consistently for 6-8 weeks

~progressive overload !!🍑

The fear of gaining weight ⬇️I struggled so much trying to gain weight . It took me a lot longer once u realised I feare...
04/10/2022

The fear of gaining weight ⬇️

I struggled so much trying to gain weight . It took me a lot longer once u realised I feared the weight gain. I didn’t want to gain weight in specific places and was scared increasing my cals would make me “fat” or gain face weight .

This back and forth went on for months until I finally decided to let go and go all in . This was the best decision I made . I know it’s really hard to gain the weight mentally so here’s a few tips on how to cope with the weight gain:

~embracing my body changing over the months which I was trying to gain weight .
~ not obsessing over the scales weight and checking monthly .
~ taking progress pictures to show how much progress I made.
~understanding food is fuel and it’s helping me .

How often should you be changing your workout plan?? Generally you should be changing it up every 6-8 weeks to allow the...
26/09/2022

How often should you be changing your workout plan??

Generally you should be changing it up every 6-8 weeks to allow the body time to adjust to the plan . However it depends on your level of excercise may adapt slower or faster to the plan. This means it’s important having a structured workout plan and different ways of assessing your progress I.e. scale, body measurements, progress pictures . If the plan is still giving you great results the keep using the plan.
However If you start to lack motivation or performance starts to drop it’s time to change the plan up.

One book I recommend people to read is good vibes good life by vex king . This book has helped me so much with mindset a...
10/09/2022

One book I recommend people to read is good vibes good life by vex king .

This book has helped me so much with mindset and I’ve learnt a lot from it .

The 3 main things it’s taught me:

•embrace change , let things happen they way they should and not try to control the out come.

• Dont let socially constructed ideas about beauty lower your self esteem

• It’s not about where you’re at . It’s about what your doing about where your at .

Do you need supplements?:Not really unless your don’t get enough of a specific nutrient.No protein powder / creatine is...
08/09/2022

Do you need supplements?:

Not really unless your don’t get enough of a specific nutrient.

No protein powder / creatine is going to drastically change your body it’s just there to help increase the amount you have. Whole foods are the most important foods you should be consuming as they are nutrient dence . People think by having one protein shake it’s going to help drastically change their body but all it’s doing is increasing the amount of protein you have for the day. Always choose to eat your calories rather than drinking them and don’t just rely on protein bars, shakes , creating powder , bcca powder to give your body what it needs👏

Dark chocolate pancakes🥞 • 70g plain flour• dark chocolate 2 pieces chopped •3 egg whites •100ml of milk
07/09/2022

Dark chocolate pancakes🥞

• 70g plain flour
• dark chocolate 2 pieces chopped
•3 egg whites
•100ml of milk

Stop scrolling for a second!!You don’t need to be restrictive with calories to get the body you want . Everything in mod...
27/08/2022

Stop scrolling for a second!!

You don’t need to be restrictive with calories to get the body you want . Everything in moderation is 🔑. I find that when people calorie count it leads to more restrictive eating which is why I track when im recomping or cutting but if im maintaining or bulking I don’t bother as I find that my eating gets more restrictive after a while😃.

What I’m doing at the moment-
I’m currently maintaining for a bit which means I’m currently not tracking my calories🍑 .
- I’m focusing on adjusting my macros.
- adding more cardio 🏃‍♀️
- eating without restriction but not over indulging 🍔🥗
-better quality sleep 💤
- training 5-6 x a week🏋️‍♀️

This is why you shouldn’t believe everything you see on social media .In the first picture: this one is the edited one ....
27/08/2022

This is why you shouldn’t believe everything you see on social media .

In the first picture: this one is the edited one . (Fake body)
In the second picture: is the original
As you can see there is a bit of a difference between them both in the first one I edited my waist to be smaller. There’s not major changes and it just shows how easy it is to make your self look unrealistic . This is why you shouldn’t 100% believe what you see on social media as there’s so many filters, apps etc to change your appearance

Mediterranean chicken pasta Ingredient:-whole wheat pasta- tomato and basil sauce- mixed peppers -mushrooms- diced chick...
16/08/2022

Mediterranean chicken pasta

Ingredient:
-whole wheat pasta
- tomato and basil sauce
- mixed peppers
-mushrooms
- diced chicken breast
*seasoned the chicken breast with a pinch of salt and a shake of pepper and cooked it in garlic

Calories: 330kcal
38g protein

Overnight weetobix strawberry and creme flavour 🍓🍓Ingredients:•2 weetobix ( either normal or protein weetobix )•protein ...
14/08/2022

Overnight weetobix strawberry and creme flavour 🍓🍓

Ingredients:
•2 weetobix ( either normal or protein weetobix )
•protein yogurt ( I used grahams 25g strawberry flavour)
•1 scoop of proteing power (p4erm strawberry creme)
•100ml LACTO free milk (milk choice optional)
• topped with 2 squares of green and black orange and almond dark chocolate

12/08/2022

Try this after your leg day 🍑🔥
•Elevated goblet squat into body weight until failure 😅

Address

The Old Frontier Building, 260 Bradford Road
Batley
WF17 6HU

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