ILF Coaching, Swanfield Place, Llanelli (2026)

07/10/2022

12 week holiday diet ✅ SMASHED IT!! 💥
3.5kg apart!!

This lovely lady works SO hard every single day and I could not be more proud. I’m so impressed by her work ethic and determination. The growth I have witnessed from this client blows my mind.
She gets it done daily with no complaints and makes me smile with every check in.
We’re continuing to cut down since she’s back from her holiday so im very excited to see some more muscle coming through but this transformation in itself deserves all the recognition 🙌🏽🙌🏽

Mega proud 🥲

30/09/2022

🥉 place for my prep client Vic Hewett at her first ever show! It was a stacked line up of 12 girls and she absolutely smashed it!
I am so so proud of her!

We’re entering a building season now ready to bring it even better next season! She’s one to watch! 💥

09/09/2022

25 CALORIE BISCOFF PROTEIN PANCAKES!! 🥞

Swipe for ingredients and macro breakdown!!

Method:
Add all ingredients to a blender and blitz.
Spray fry light in a frying pan and cook pancakes. They don’t need long.
Add fruit and zero cal syrup for extra flavour 🤤 I used The Skinny Food Co Maple Syrup but you could also use whey and make a paste with a little water.

Make 6 smaller pancakes or 2 large 😍

Two Chicks Products
CNP Professional

07/09/2022

18 days out from PCA First Timers for 🤩🤩

7kg difference in 3months 🤯

Practicing a little carb up this week to see what works. So excited to see this firecracker kill it on that stage! She is so driven and such a hard worker. Leaves no stone unturned! Gets everything done with no complaints and the results show!! She inspires me everyday.

Let’s get that trophy!!! 🏆💥

23/07/2022

Low calorie Eggs Benedict at home 😎

- 1 slice of 50:50 no crust bread
- 2 reduced fat bacon medallions
- 2 free range eggs
- 30ml Hollandaise sauce

I poach the eggs for 5mins 30seconds using silicone egg poachers which can be found on Amazon.
Grill your bacon and place on your toast.
Add the eggs on top.
Microwave the sauce for 30seconds then pour over.
The perfect eggs benny for 272 calories 🤌🏽

P: 27.8g
F: 13.3G
C: 8.8g

Don’t forget your morning coffee ☕️

19/07/2022

Prep client 💥
8.4kg down in 12 weeks!!
Currently 10 weeks out from PCA First Timers 😍

Vic is in a really great position, getting refeeds every week and still dropping weight every check in! Her body is responding so well and her energy levels are still quite high considering how deep into prep she is.
Steps were cut back a few weeks ago to avoid unnecessary strain on the legs. Leg days were increased as well as fats to ensure hormones are functioning correctly, keeping her healthy as possible through the process.
I’m mega proud of this one, she’s an absolute warrior and I cannot wait to see her shine on the stage for the first time ✨

The end results is gonna be insane 😍😍
That ❌ frame!!

14/07/2022

THE SUMO SQUAT.
Make sure feet are pointing outwards and are in line with each other.
Squat down to pick up the dumbell and keep your chest up to try and minimise risk of injury to your lower back.
Tuck your upper arms behind your lats to ensure your chest remains up through the set.
When comes up from the bottom of the squat, push through your heels and squeeze those glutes!
Make sure there is constant tension in the glutes and hams so you should be slowly gliding through each rep as opposed to stopping between each one.

Let me know if you want more of these types of reels in the comments ⬇️

Fancy joining Team ILF? Dm me and we’ll get started 👊🏼 there’s no time like the present!!

10/07/2022

387 KCAL PIZZA 🍕
Macros:
Carbs: 22.8g
Protein: 48.6g
Fat: 11.2g

Ingredients:
1 white Tesco flatbread
40g parmigiano cheese sauce
80g cooked chicken
2 slices of wafer thin cooked ham
40g cheese (grated)
30g mozzarella
Himalayan salt & mixed herbs
———————————————————————
Method:
1.Preheat the oven to GM4/ 170•C

2. Lay out your flatbread and add your pizza sauce. I used 40g of Parmigiano Reggiano Cheese sauce from Tesco.

3. Add your toppings. Here I’ve used 80g chicken, 2 slices of coop cooked ham and 1/2 a sliced red pepper.

4. Add your cheese! 🧀 I used 40g grated & 30g of Co-op mozzarella.

5. Season with mixed herbs and Himalayan salt (optional)

6. Place in the oven for 10-12mins.

ENJOY 😍

22/06/2022

MUSCLE FOOD!! Here’s some protein foods - Aldi edition 💥

Swipe to see them all. I’ve included some veggie options too ☺️

Let me know if this helps or if you get any of these. It’s hard to hit your protein target sometimes but it’s amazing how many foods have added protein now 👏🏼

22/05/2022

Do you train arms?
A lot of females don’t, it seems. There’s a common misconception that it makes you look manly.
Well, I assure you. You‘d have to lift a LOT of weight for a LONG time (years) before looking like a man.

Reasons to train upper body:
1. Bone modeling - it helps prevent fractures and reduces your chances of getting osteoporosis. When muscles contract against bone, it creates stress that causes bones to strengthen against the contractions.

2. Upper-body resistance training strengthens connective tissue in the elbows, shoulders, neck, spine, wrists, and hands. This improves joint integrity, stability, and helps prevent injury.

3. Strength exercises increase lean body mass while decreasing fat stores. The greater your proportion of lean mass to fat mass, the more metabolically active your body becomes.

4. Generally increasing your strength will help with every day activities. Struggled to move your furniture in the past? Get strong! Be independent! Never struggle again!

5. Having a balanced body with good proportions is always good for self-esteem. Having a wider upper body and wider legs will make your waist appear smaller 😌⏳

So, whos curling dumbells this week?

05/05/2022

Creatine is a performance enhancer. It is an amino acid but it isn’t used to make protein.
It’s found in foods like beef, pork or fish. It’s also naturally produced by our bodies in our cells.
1.3kg of beef is the equivalent of one scoop of creatine!

Why do we use it?
The main role of creatine in the body is energy production. Specifically high intensity energy production. Beneficial for short, explosive movements like lifting weights, sprinting, powerlifting etc.
It gives you a more constant level of energy by assisting with the ATP cycle. (I’ll do another post on ATP).

Basically, more creatine in your muscles allows you to train harder for longer and helps you to recover better post workout, meaning more muscle growth 💪🏽

A study over 10 weeks shows 1 group who took creatine had 25% more maximal strength, as opposed to another group who didn’t take it. The creatine group also showed 60% more fat-free muscle mass as opposed to the other group!

One other benefit of creatine is brain health and cognition 🧠 it improves memory and intelligence.

How to take creatine?
3-5g per day is all you need. Just mix it in with your EAAs, shake or squash.
If your more muscular or bigger, up to 10g is fine. Don’t worry about taking too much, it will get excreted through your urine 🤓
It can take up to 4 weeks to fully saturate your muscles with creatine (which is the aim). However, if you want to speed up the results, you can do a loading phase for a week where you take up to 20g a day then maintain at 3-5g a day thereafter.
It doesn’t matter when you take it. It doesn’t have to be pre workout/ post etc, just as long as your consistent with it everyday and your muscles are getting saturated with it.
Some people get gastro issues from using it but that’s nothing to worry about. Just make sure you take it with a full stomach.
You may also see your weight go up, again nothing to worry about - it’s just water weight!! Not fat.

Hope this helps 🤓
For all coaching enquiries, DM me! Come join team ILF and let’s get you in the shape of your life!!

ILF Coaching

07/10/2022

30/09/2022

09/09/2022

07/09/2022

23/07/2022

19/07/2022

14/07/2022

10/07/2022

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22/05/2022

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