Alicia Gardner IFBB PRO

24/07/2022

Sunday leg sessions hit different after a fulfilling weekend 🤪

Workout went as follows:

1️⃣ abductor / adductor superset
2️⃣ split squats
3️⃣ vertical leg press
4️⃣ lying hamstring curls
5️⃣ DB RDLs
6️⃣ calves

2 working sets on each. Top set rep range of 6-8, back off set 10-12 🔥

Give this exercise combo a try next leg day 👏🏼

Need help with your training and diet? Hit the link in my bio to book your free coaching consultation call ☎️

13/07/2022

Suns out, drinks out 🥂

Now that the British summer is finally here, it goes without saying that the majority of us will want to head straight to a beer garden or outside for a bbq and a G&T 🍺

Don’t get me wrong, this is completely fine and it’s great to see everyone enjoying the hot weather ☀️

However, if you’ve got a aesthetic goals then the consumption of alcohol can greatly hinder this. So a few things to bear in mind:

🧉Just like anything (except water) alcohol contains calories
🍹If you’re aiming to stick within a certain calorie goal then the alcohol you consume will need to be tracked into your daily calories
🍸Whilst calories are calories, the nutritional value of alcohol is practically zero, so I would advise not using up all your calories in the day with it!
🥃 Drinking all alcohol in excess can greatly effect you the next day and in turn, your training will likely not be as productive
🥂 For the lower calorie alcohol options, stick to clear spirits with a diet mixer (around 70cals for a single shot) or a glass of Prosecco (around 90 cals for a glass)

The main thing to remember here is everything in moderation 😁

Need help with your training and nutrition? Then hit the link in my bio and enquire about my coaching! Let’s jump on your free consultation call 📞

12/07/2022

Are you ready to get in the best shape of your life physically and mentally? 🔥🏋🏼‍♀️💆🏼‍♀️

Do you like working towards a deadline in order to achieve you goals?

Do you feel you need guidance and a professional who has not only done it herself but who has helped 100s of other women do the same?

Do you want to be able to enjoy your training and fit it around your busy schedule rather than feeling over worked and stressed?

Do you still want to be able to eat all your favourite foods and socialise?

If your answer is YES, then my 8 week challenge is for you! 🙌🏼

This will be the best investment you ever make in yourself AND it is affordable 💅🏼

SWIPE ➡️ to see more

Hit the link in my bio and fill out the form to book your FREE consultation call with me 📞

11/07/2022

What’s in your shaker cup? 🥤

Mine intra workout go to is:
💛 EAAs
💛Pump pre workout
💛Creatine

All from of course 😍

Shop with “ALICIA10X” for discount ☺️

07/07/2022

Crystal clear waters, a banging tan and a bright bikini is just a total vibe tbh 🐠☀️🌴

05/07/2022

My belly chain snapped as soon as I ate 🙃🤣

04/07/2022

Rest, reset and go again 💆🏼‍♀️

I tell my clients this all the time - there’s no point in killing yourself in the gym and keeping nutrition on point if you then don’t let your body take some rest 💤

I’m not talking about eating off plan if you’ve got a specific goal like competing but I’m talking about adequate rest days, enough sleep and enough hydration 💦

You need to let you muscles recover if you want them to grow. You need to let your mind become calm if you want to progress mentally 🤓

Taking time off won’t ruin your progress. It will actually do you wonders long term ☺️

Want to join my bad ass team of amazing women? Let me help you reach your physique goals to be the happiest version of you. Hit the link in my bio babes ❤️

22/06/2022

Am I about to sneeze or have I just seen someone try to steal my food? You choose 😏💁🏼‍♀️
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Shot by the most incredible and makeup by ❤️

13/06/2022

What an absolutely amazing transformation for Pippa 👏🏼😍

Not only have we completely transformed her physique, her mindset is now on another level.

We first started off in a dieting phase and slowly transitioned out of this by increasing calories back up to build muscle and maintain the amazing body composition that you can see here on the right.

This was not an overnight process, we have worked together for many months but the transformation is totally worth it!

High cals and minimal cardio, Pippa is now in an excellent position physique wise and mentally! I couldn’t be prouder of what we have achieved together 🙏🏼

Want to transform into the best version of you? Drop me a DM or hit the link in my bio to discuss and jump on your free consultation call 📞

08/06/2022

Hello 👋🏼

Long time no see 🤣

Took a break from social media to put my energy into other things that needed it the most - I.e being a solicitor, life events etc 👩🏼‍⚖️

But I missed you guys and missed putting out there what I love - training videos, help, food etc 🍗

Everything has been the same and I’ve been training and working hard, just in the background. Sometimes you don’t have to share your whole life online you know?

Oh and those of you who didn’t know (have you been in a cave?) IM ENGAGED 💍 (peep the beauty).
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Wearing ‘s new black seamless collection and it is 💯 “AG10” for money off babes 🤍

05/06/2022

14/04/2022

HOW TO STICK TO YOUR MEAL PLAN 🥗

There are some simple steps you can implement that will help you adhere to your nurturing plan, meaning you’re one step closer to getting the results you want!

1️⃣ Incorporate foods you enjoy and will crave. If this is chocolate or pizza or burgers, then incorporate them! No food should be off limits, it’s more important to focus on the quantity.
2️⃣ If you’re strapped for time, have meals/ foods that are easy and quick to prepare or food that you can just grab from the shop and eat straight away I.e pre cooked chicken, salad, yoghurts.
3️⃣ Meal prep! Prep your meals ahead of time so that you’re never running out of time or food and make bad decisions as to what to eat. Prep your meals a couple of days in advance or cook in bulk and freeze and then just defrost when you need!
4️⃣ Know when you’re most hungry! A lot of my girls are hungry later on in the evening so we incorporate both dinner and desserts to make sure they’re satisfied before bed. This will help avoid any deviation from your meal plan in the evening.
5️⃣ Drink enough fluids! A lot of the time when you feel hungry, you may just might actually be thirsty. Always stay hydrated as this will also go a long way in terms of overall health!

I hope you found these tips useful 🙏🏼

If you need further help with your diet and/ or your training, then hit the link in my bio to book your free consultation call 📞