@aliciagowans_wbffpro

Alicia Gowans WBFF Pro

aliciagowans_wbffpro

๐Ÿ”@xkyrgios ๐Ÿ’ ๐Ÿ‘‘ 3 x WBFF World Champ ๐Ÿค“ Accredited Sports Nutritionist ๐Ÿ’Ž Online/Prep Coach ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ EHPlabs - Ally10 ๐ŸŒ ๐Ÿ† Elite Supps - Ally10 ๐Ÿ‡ฆ๐Ÿ‡บ #TeamEHP

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Actual footage of what squatting looks like post smashing a serve of @ehplabs oxyshred Hardcore ๐Ÿ˜ˆ๐Ÿคฃ
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Iโ€™ve been fasting for almost 48hours and having a half scoop of this helped me push through my lower body session today!
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NOT a daily supp for me, no, but definitely one that has a time and a place ๐Ÿ˜ฌ itโ€™s GREAT for those needing a kick ๐Ÿฆต in the ๐Ÿ‘ prior to a session or if you are feeling a little flat or low on energy!
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You can get yours using Ally10 @elitesuppsaustralia online ๐Ÿ––๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ‘๐Ÿฝ
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I am so proud of my clients transformations that I have decided to feature some of their long term progress and journeys with us each week ๐Ÿ˜Š
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I am certain their stories and journeys will inspire you as much as they do me ๐Ÿฅฐ
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Meet Sian -starting with me on the left in jan and most would say she looked pretty bloody good. And she DID. In fact, she weighs the same amount in both images, from start of the journey to 7wks from stage ๐Ÿ˜ฎ
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But, as you can tell, her overall shape, mass and composition has completely changed! Previously she had dieted herself, quite aggressively, with no consideration of fatigues management or mitigating adaptive responses.
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Like most young girls - she cut calories and increased output. ๐Ÿ˜ฌ under-eating, over training and simply not looking after her holistic health.
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My goal was to increase calories and eventually get into a surplus, whilst moving her into a periodised training and nutrition plan - that focused on mass development, waist to booty ratios and symmetry.
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In the very early days, thanks to the historical dieting, she lost her period. Not something that we took lightly that far from stage. So we increased her cals once more and swapped to a 4day lifting week only with NO cardio. Within a month she had reached 3000+ calories and stabilised at this point - growing, reporting all good feedback and welcoming back her cycle. We had discussed that if that didnโ€™t return - we would wait for 2020.
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Thankfully, it did, along with a whole lot of booty and legs gains! ๐Ÿคฃ she had two week long mini cuts between jan and July - with timed deload phases.
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Her last (which is only her second ๐Ÿ™„) has seen her calories reduced to only 2100 and she is coming hot - still holding onto a hell of a lot of booty ๐Ÿ‘ ๐Ÿ˜Ž
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@sianbennettnz had also flexible dieted throughout her prep, up until very recently, and has demonstrated amazing resilience, drive and a genuine love for the @wbff_official.
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I am beyond excited to see her step on the @wbffnewzealand stage next month! .
But, I am honest, even more pumped for the recovery and development season post ๐Ÿ––๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ‘๐Ÿฝ
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Imagination is the only war against reality....
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~ Lewis Carroll
Alicia in Wonderland .
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Photocredit: @gilcoproductions 
Bespoke costume: @all4meonline .
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I absolutely loved sitting down with @jacintarobinson_ for the Fearless Podcast recording where we chatted heavily about the @wbff_official, the champion mindset, the pursuit of progress not perfection, my injury and comeback and SO SO SO much more!
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Check it out on YouTube - link in my story ๐Ÿ’Žโค๏ธ
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Saturdayโ€™s spent posing with a few of my team @allysangels_fitness ๐Ÿ’Žโค๏ธ
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What is the importance of practise?
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Effective practice means actually going in the direction you want to go, and doing so in a relatively efficient manner.
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That means clearly seeing your stage and physique goals, understanding your best angles and how your routine will translate on a stage, and then actively pursuing fluidity in all movement.
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This is where the FUN begins - after all the hard work reveals your amazing rig underneath and you get to showcase it ๐Ÿ˜Ž๐Ÿ˜‰
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With the upcoming @wbff_aust & @wbffnewzealand shows fast approaching - practising what to expect on the day is super important. In fact, I would say, this gives you a competitive advantage ๐Ÿ––๐Ÿฝ
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Are you practising what you will be presenting onstage?
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If not, or you need some help, please DM me - our next class will be in a fortnight and I am happy to welcome those outside our team that may want some guidance! ๐Ÿฅฐ
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Appreciation post ๐Ÿฅฐ
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I made a bold move... scary in fact.
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At the start of this year I left a company, and a family, that I had been the face of for over half a decade ๐Ÿ˜ฎ to join a new one.
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I stepped straight into unknown landscape, with fresh faces, and a completely diff feel - but (thankfully) a value base and family focus that was congruent with my own.
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On this day, the man behind the brand celebrated his born day - Happy Bday @izharbasha ๐Ÿฅณ
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And whilst he celebrated, so did I - with a genuine feeling of โ€œbeing at homeโ€ after two days spent with (what feels like my forever) family and some of my closest friends. @maz_dan @amyleefit_ @chloealyceoshea โ˜บ๏ธ
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I am blessed with the best team and the best products but most importantly - the best vision of truly impacting lives world wide.
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Proud to be an #EHPLabs Partner & to call the EHP team family โค๏ธ
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And walk... and pose... and rest! ๐Ÿ™Š
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So much fun shooting this morning with my @ehplabs family & my close friends @maz_dan @amyleefit_ ๐Ÿฅฐ๐Ÿ‘๐Ÿฝ
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Big things coming ๐Ÿ˜ˆ
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As little girls I believe we all dream of finding our Prince Charming.... at least one day.... and if we are lucky enough to live out that fairytale then we are more blessed than we can imagine!
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Whilst you are not quite a Prince, and probably more like the court Jester, you are definitely the King in my Kingdom ๐Ÿ™‹๐Ÿฝโ€โ™€๏ธ @xkyrgios
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I consider myself blessed that you were born on this particular day (with full intent to both love and annoy me in the future) ๐Ÿ‘‘โค๏ธ
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Happy birthday to the most stylish, funny, irrational, driven, cheeky, generous and amazing human I have ever known ๐ŸŽ‚๐Ÿ’‹
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3 Truths about Fitness that Nobody Wants To Believeโ€ฆ
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While some people are training, others are debating. Debating the endless stream of new fitness products, new workout programs, new diet plans, and so on. People think everything that's new in fitness has to be broken down, analyzed, and weighed against every other like it out there.
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That's just what people do. It's completely natural. Our thinking minds are always looking for new dangers and rewards. That being said, I feel like this way of thinking, combined with our personal prejudices, makes us ignore certain truths in favor of certain rewards.
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That's why today, I'm here to talk about the truths nobody wants to believe (or even hear). By shining light on them, you'll be one step closer to shifting your thinking and growing past them.
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1. It really is all about the long-term. Health is not a short-term goal. The goal isn't to lose 40 pounds in 3 months or to sacrifice your health in order to be the fastest runner in a race. The goal is to grow by becoming better day by day. There's never going to come a time when you'll say
Re-visiting the Perfect Squat Form!
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Itโ€™s no secret to anyone โ€“ the squat is the best lower-body exercise. It targets the quads, the hips, the hamstrings, the buns, all the spots that need to be targeted to make your lower body strong. And while this exercise can help you sculpt those areas into perfection, itโ€™s also super easy to do it wrong.
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However, when it comes to the squat, perfect form isnโ€™t a plus โ€“ itโ€™s a must. Today, weโ€™re revisiting the ideal squat form. Iโ€™ve compiled a list of 4 things you always have to keep in mind when performing the squat in order to keep the progress coming in and minimize your risk of injury.
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First, the straight head position. A lot of people make this mistake โ€“ rounding their neck, or looking to the ground as they squat. This throws off your spinal alignment, making the squat a very dangerous exercise! Especially if youโ€™ve put on some heavy weights on the bar, you need to make sure your head and neck are completely straight and looking forward.
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Second, keep your chest out, and shoulders back. Keeping up with the theme of proper spine alignment, you need to make sure that your back follows a correct, natural curve. Do not sink your chest in or round your shoulders.
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Third, exhale on the up, inhale on the down. Breathing is crucial when it comes to any exercise, and the squat is no exception. As youโ€™re lowering your squat, take a deep breath in, and when youโ€™re pushing up, breathe out. Keep this breathing pattern, but make your breathing conscious. The only exception is during your last few reps, when you need to pump up a few quick breaths to get the energy you need.
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Last but not least, consider your squat depth. This has a lot to do with hip flexibility. If you have flexible hips, you can squat below parallel. If you havenโ€™t spent that much time working on your hip flexibility, youโ€™re risking knee and lower back pain if you squat too deep. In this case, you should squat just above parallel โ€“ until you get the necessary balance and flexibility.
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If you make sure all these four things are in line, youโ€™re only a few steps away from mastering the king of all exercises! ๐Ÿ˜ˆ
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When they told me I shouldnโ€™t play with fire or I would get burned....
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I smiled and said โ€œbaby you canโ€™t get burned when you are the flame ๐Ÿ”ฅโ€
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Thanks for the teaser @gilcoproductions - you guys had me nailed at hello ๐Ÿคซ๐Ÿ––๐Ÿฝ๐Ÿ˜‚
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Bespoke costume: @all4meonline .
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Training with some of the angels post one of our group posing sessions has to be one of my fav things to do. As someone who went from years of 14hr days back to back on the floor to full time online - I miss this ability to connect in person and correct via cues and physical adjustments. There is power in that and I always love coming back to this space for the little bursts I get with my team โค๏ธ
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Our little community reaches far and wide but the message is always the same - itโ€™s about becoming the very best version of oneself whilst empowering, supporting and (at times) leaning on their global family to do so!
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Next year will see us rolling out our global road show - filled with workshops, seminars and personal development opportunities for ALL of our angels.... and anyone who might like to put on some wings of course ๐Ÿ˜
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Stay tuned to learn more about what 2020 is bringing!
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But in the meantime - would you like an opportunity to train with me this year? I am considering opening up some places in each state and country as I travel ๐Ÿง
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Coming up on the list is Sydney, Canberra, Melbourne, NZ, UK and the USA!
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@jessleighcharles @josielburton @madivigfusson @ehplabs_ausnz 
@elitesuppsaustralia @allysangels_fitness @wbff_official .
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