Ally Burdge Coaching

Ally Burdge Coaching ▪️Prep and Lifestyle coach
▪️Transformation specialist

▪️To join the team, drop me a message.

27/07/2026

The process should be fun.

You are looking to improve your physique for yourself and that should be a process you enjoy, I’m not saying every single thing you do will be fun but working hard, improving and building you want is a rewarding process, it shouldn’t be mega stressful.

The main reasons I see people struggling with the process is they don’t have a plan that actually matches their day to day life then wonder why they struggle to stick to it and they put a lot of pressure on everything happening fast.

Remember it takes time but you doing what’s needed will produce huge changes and that’s where the fun is.

Photoshoot prep smashed for When Charley came back to coaching it was off the back of some health struggles around her ...
21/07/2026

Photoshoot prep smashed for

When Charley came back to coaching it was off the back of some health struggles around her colitis so this was all about a rebuild, bringing back confidence, having a focus and showing her that her colitis might be tricky but it won’t slow her down.

Job done. She’s a breeze to coach and this prep was smooth, all the work we did before hand set us up perfectly, cardio didn’t need pushed high, food stayed in a good spot and we brought the exact look we were aiming for.

Now it’s time to grow and come back much improved.

20/07/2026

Is only thinking about training hard slowing down your progress?

Obviously you need to be training close to failure to make progress but it’s a balancing act, you can’t do reps with poor positioning and expect to see changes or move perfectly but train like a sock.

Everything needs to work seamlessly together and I find when people chase more reps, more load, training super hard they forget about actually keeping the movement on the target muscle.

Think about intensity, positioning, control and feeling in every set and you’ll be sweet.

Mega work from He’s 18 with amazing potential and he’s really getting into his momentum with this gaining phase, but on...
15/04/2026

Mega work from

He’s 18 with amazing potential and he’s really getting into his momentum with this gaining phase, but on top of that he really wants to learn and know how to be better and that’s what drives results.

We have some big goals but first we need to bring the legs up to match the upper, he broke his leg a while back which meant be couldn’t train his lower but no worries here prepare to see them catch up over this phase.

Then it’s time to step on the teen bodybuilding stage 🏆

Push day in the books, not in order. Back into my PPL era after running upper lower and I’m really enjoying my sessions,...
14/04/2026

Push day in the books, not in order.

Back into my PPL era after running upper lower and I’m really enjoying my sessions, I find it runs smoother with my week, sometimes I have to move my sessions about when I’m seeing clients etc and this makes it easier.

Session is simple
Standing Lat Raise 2 rest pause sets
Pin Loaded Chest Press 2 straight sets
Cyber Incline Press 1 straight set
Tricep Pushdown 2 straight sets, 1 myo rep set
Clavicle Fly 3 straight sets
Db Lat Raise into Front Raise (not optimal) 2 mad drop sets here

The longer I train the more I think about enjoyment over the perfect split, the more you enjoy it the better you train and provided.

Chilled Sundays with .pomeranian
12/04/2026

Chilled Sundays with .pomeranian

Since its birthday what better time to post these.Ladies, commit to growing, train hard and eat your food and you’ll gr...
09/04/2026

Since its birthday what better time to post these.

Ladies, commit to growing, train hard and eat your food and you’ll grow some big glutes.

Chloe was my first ever client I put on stage and she absolutely smashed her first two seasons, picking up loads of trophies.

Pretty sure it’s nearly time to get back up there again?

Do you want to change your body but you keep finding reasons not to? You can find as many excuses as you want but all th...
08/04/2026

Do you want to change your body but you keep finding reasons not to?

You can find as many excuses as you want but all they are doing is dodging what needs done, putting the work in.

Aaron came to me, he had been powerlifting, he was brilliant at it but he hadn’t been looking after himself.

Fast forward to his second photo and he lost 20kg, he was healthier, training was flying and now he has solid structure which keeps him in shape.

If you want to keep making excuses bash on, but if you actually want to change, spaces are open for coaching.

Click the link in my bio ✌️

I presume you actually want to make progress with your physique?If so, get yourself in a position to grow and spend A LO...
06/04/2026

I presume you actually want to make progress with your physique?

If so, get yourself in a position to grow and spend A LONG time doing it, muscle makes everyone look better.

Anyone can diet but if you get lean and don’t have any tissue, the look won’t be what you want.

Believe me I know, I was 64kg on the left and I might of had some abs but I had zero muscle on the right I’m 13kg bigger and leaner because for the majority of the time in between I’ve been in a surplus.

So if you actually want to look good when you diet, JOIN THE TEAM.

.fitness ending his gaining phase at his heaviest ever bodyweight. This has been very very productive, it’s the stronges...
02/04/2026

.fitness ending his gaining phase at his heaviest ever bodyweight.

This has been very very productive, it’s the strongest he’s been, the best he’s moved and the improvements are there to be seen.

Growing ain’t easy for the big man, he has to put away A LOT of food but that’s bodybuilding.

Something to note here is you aren’t supposed to be peeled while growing but you also aren’t meant to look like a bag of milk, take your time, train hard and keep your rate of gain slow and steady.

Now it’s time for a quick tidy up phase, before we get back to growing, then it’s prep time.

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Dundee

Telephone

07595031266

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