Emma Gilligan

Emma Gilligan Women’s Health Coach
Get strong, feel confident & work WITH your body ✨
Ready to feel your best without extremes?

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https://energiseonlinecoaching.com 🤎
athlete | EMMAG 🫶🏼

THINGS I WISH I KNEW SOONER ABOUT GROWING THE GLUTES (and just building muscle in general) 🍑⠀⠀These are 5 key fundamenta...
08/09/2026

THINGS I WISH I KNEW SOONER ABOUT GROWING THE GLUTES (and just building muscle in general) 🍑
⠀⠀
These are 5 key fundamentals for muscle growth 🔑

✨please note: the calories on this post are specific to me but the link to my free calorie calculator is in my bio on my website
⠀⠀
Please save if you find this helpful 📌

1️⃣ EAT - pleaseeeee don’t be scared to eat more ladies, you need to eat lots, this can seem daunting but nothing to be scared of. Protein and carbs are your main building blocks, but it doesn’t mean you’re going to turn into the hulk (unless you want to 🤷🏼‍♀️)
2️⃣ MIND-MUSCLE CONNECTION - really think about the glutes (or the muscle you’re supposed to be working) when you’re warming them up and when you perform every exercise to ensure they are fully contracting through every rep with GOOD FORM
3️⃣ EXERCISE SELECTION - focusing on shortening and lengthening the glutes through core compound exercises such as hip thrusts, glute bridges, squats, lunges and deadlifts, as well as some accessory movements. Your body might respond to certain exercises better than others so you’ll need to determine what works for you but make sure you’re hitting the glutes on all planes and axis of motion *typically* with a hypertrophy rep range of 8-12 reps
4️⃣ TRAINING FREQUENCY - 2-3x per week is optimal for glute growth, but this can depend on genetics and training intensity so this can vary but most research shows 2-3x per week is best
5️⃣ REST - this is VITAL, this is linked with the point above. You need to make sure you’re giving your glutes enough time to recover is essential as they are the biggest muscle group in your body so they need time to recover and repair which is when they grow

👉🏼 1:1 personalised programming 👑💘🦋

THINGS I WISH I KNEW SOONER ABOUT GROWING THE GLUTES (and just building muscle in general) 🍑⠀⠀These are 5 key fundamenta...
08/09/2026

THINGS I WISH I KNEW SOONER ABOUT GROWING THE GLUTES (and just building muscle in general) 🍑
⠀⠀
These are 5 key fundamentals for muscle growth 🔑

✨please note: the calories on this post are specific to me but comment CALS for the link to my free calorie calculator
⠀⠀
Please save if you find this helpful 📌

1️⃣ EAT - pleaseeeee don’t be scared to eat more ladies, you need to eat lots, this can seem daunting but nothing to be scared of. Protein and carbs are your main building blocks, but it doesn’t mean you’re going to turn into the hulk (unless you want to 🤷🏼‍♀️)
2️⃣ MIND-MUSCLE CONNECTION - really think about the glutes (or the muscle you’re supposed to be working) when you’re warming them up and when you perform every exercise to ensure they are fully contracting through every rep with GOOD FORM
3️⃣ EXERCISE SELECTION - focusing on shortening and lengthening the glutes through core compound exercises such as hip thrusts, glute bridges, squats, lunges and deadlifts, as well as some accessory movements. Your body might respond to certain exercises better than others so you’ll need to determine what works for you but make sure you’re hitting the glutes on all planes and axis of motion *typically* with a hypertrophy rep range of 8-12 reps
4️⃣ TRAINING FREQUENCY - 2-3x per week is optimal for glute growth, but this can depend on genetics and training intensity so this can vary but most research shows 2-3x per week is best
5️⃣ REST - this is VITAL, this is linked with the point above. You need to make sure you’re giving your glutes enough time to recover is essential as they are the biggest muscle group in your body so they need time to recover and repair which is when they grow

👉🏼 1:1 personalised programming Energise | Online Coaching 🤎 👑💘🦋

Sometimes you need more of what you don’t realiseSo many women come to us feeling stuck and like they need to do more ex...
07/09/2026

Sometimes you need more of what you don’t realise

So many women come to us feeling stuck and like they need to do more exercise and restrict more

But actually what they often need is more rest and more food

This is why we work with women on a 1:1 basis to make sure we help them with what they need and become ‘unstuck’ from the loop they’re in

And finally make changes for life 🔐

Enquire for free today to find out more about how we can help you 🔗 in our bio 🤎

07/09/2026

+2kg in one week doesn’t mean you’ve lost your progress - especially if you’ve been out of your routine too

Say hello to my little friend - luteal 👹

I’m due on very soon so more water retention & slower digestion can make the scales increase

It doesn’t mean I’ve lost progress or that I need to do anything extreme this week to ‘fix’ things

Just staying consistent with my routine of habits I’ve built that help me feel good

The scales increasing doesn’t mean you’ve lost progress - don’t forget it 🫶🏼

Ps remember to track your cycle 😘

You don’t have to continue feeling this way btwIf I can do it you can tooComment GUIDE and I’ll send you my free helpshe...
06/09/2026

You don’t have to continue feeling this way btw

If I can do it you can too

Comment GUIDE and I’ll send you my free helpsheet to help you get unstuck 🤍

05/09/2026

Sometimes we just need apple bottom jeans and boots with the fur you know!?

Sorry hen do spam still incoming 🤪

BUT whilst I’m here a reminder that life is for living and it’s all about that 80/20 balance ✌🏼

You can still reach and maintain your goals and don’t have to fit into a box okay 😘

Eeee so glad I can finally share this with you all!!I am now partnered with AYBL which is a brand I’ve worn and loved fo...
04/09/2026

Eeee so glad I can finally share this with you all!!

I am now partnered with AYBL which is a brand I’ve worn and loved for years (as you can see in the pics) 🫶🏼

You can use my code EMMAG to save on your orders - your support means the world so thank you so much as always if you use it

Drop me a message if you do and let me know what you’ve ordered, I love to have a neb and say thank you personally 🤍

The start of an exciting new chapter ✨

03/09/2026

The fear of endo ruining plans is REAL

And I was especially fearful that I was around ovulation and early luteal as that can go one way or the other for me 😅

BUT

If anything, my hen weekend has helped me relax a bit more about the wedding

The thought of ‘what ifs’ can often seem so much worse in your mind

And I know this is just my experience on one weekend but I also want to share some positives in the endo and women’s health space because it can all seem a lot but there are some glimmers of good in there too

I credit a lot of that to my lifestyle changes whilst also not being mega restrictive so I can still enjoy life 🔐

Just so you know sweet potatoes can be sweet too 🤷🏼‍♀️ I dunno about you, but I always had sweet potato with savoury mea...
02/09/2026

Just so you know sweet potatoes can be sweet too 🤷🏼‍♀️

I dunno about you, but I always had sweet potato with savoury meals

I always keep this one on rotation because you do a variety of toppings so it mixes things up and is perfect for the luteal phase

🍠 sweet potato provides complex carbohydrates, potassium and beta-carotene - the extra carbohydrate availability can be particularly useful in the luteal phase when energy needs may increase slightly and appetite/cravings can rise 📈

📊 585 calories
35g protein 63g carbs 19g fat
+ 15g fibre

INGREDIENTS ⬇️
1 sweet potato
200g yogurt
100g raspberries
15g chia seeds
1/2 lemon juice
Handful of nuts (I used pistachios and brazil nuts but any work)
Sprinkle of seeds (I used flax and h**p but again any work)
10g nut butter (I used coconut almond but any you like is good)
Drizzle of honey

INSTRUCTIONS ⬇️
1️⃣ pierce your sweet potato and cook in the oven or air fryer for 35-40 mins at 190 degrees until soft (you can batch prep these for the week and heat up - and you can also make in the microwave for 5-10 mins if you’re pushed for time)
2️⃣ in a pan add your raspberries, chia seeds, lemon juice and a little water and cook until it’s made a jam like consistency (again this can be batch cooked and served hot or cold)
3️⃣ then layer up your potato with the toppings and enjoy!

Let me know if you try this one 🧡

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