aliciagowans_wbffpro

Nobody enjoys failing. We know this to be very true.

But for some people, fear of failure can be so strong that avoiding failure eclipses the motivation to succeed.

I can tell you right now there have been soooo many times where I've felt scared to take action on something because I was scared to fail 🙋🏼‍♀️

Whether it was competing on a world stage, defending my champion title year upon year, or even plucking up the courage to do yet ANOTHER round of IVF when all of the others weren't successful.

Fear is part of human nature 👈🏼

It's important to recognise this ✅

But it's also important not to get so stuck in your own fear; fearing the worst to the point of paralysis and falling short of achieving your goals.

Instead of fearing failure, embrace it - and remember, there are no mistakes - just lessons learned.

Double tap if you needed to read this today 🤍

Do you want to know how to eat your favourite foods in a healthy way?🍜

Sometimes all we need is to be a little creative and occasionally choose a healthy compromise like this one.

❌Instead of:

Filling up on a big bowl of refined carbs with minimal greens and veggies which can leave you feeling too full and sluggish afterwards.

✅Try:

Mixing a portion of your pasta craving with a fresh, crisp salad with plenty of nutritious greens and fiber which can leave you feeling light and energized afterwards.

Not only will the second meal option be more macro friendly, but it will also leave you balanced and comfortable.

There’s nothing worse than feeling over-full and uncomfortable when you still have to get through the day or a training session.

It’s true when they say eating affects how you feel - when you eat healthy, fresh food you feel great! 🌈

So why not make healthy choices for yourself and your body? As you can see, making smarter choices doesn’t have to be restrictive. ✨

What is your favourite ‘healthy compromise’ meal? Share them with us in the comments below!

Need some low calorie snack inspiration? 🍏

Snacking could be the thing holding you back from reaching your goals.

That packet of crisps, the slab of chocolate you thought wouldn’t hurt or that soda you grabbed for the road all pack hefty calories.

Processed, deep fried and high sugar foods tend to be higher in calories. But it’s important to note that there are easy alternatives that can help you reach your goals.

If you’re looking for filling snacks that will also fit into your calorie budget then opt for these instead:

🍞 When you are craving some carb based snacks, try and incorporate popcorn, crackers, baby potatoes and rice cakes with peanut butter toppings.

Choose complex carbs where you can and make sure to include carb snacks within your day to make sure you have energy to get through the day!

🍗 Protein snacks are easier to include than you think - try packing some boiled eggs, biltong or cottage cheese & tuna to go with your crackers or rice cakes.

🍎 When you’re grabbing some fruit snack make sure to pack watermelon, oranges, blueberries or apples.

A portion of these are all under 100 calories each plus they are packed with fiber and micronutrients which are important for your overall health!

These are a great way to help you hit your protein targets for the day and to keep you satisfied for longer.

How balanced are your snack choices? Share your favourite go-to snacks in the comments below!

Celebrating love with my two boys 💙

This is my 8th year of love with my love (and of course our littlest love) 🥰

Forever grateful for this man, for loving me through all of life’s ups and downs.

He’s my best friend, with the kindest heart.

He’s my own personal comedian and some days I think he knows me better than I know myself.

What’s the biggest thing that you’re grateful for in your partner? Let’s spread a little love today ✨

Forever dieting and trying to stay lean 24/7 is just not it 🙅‍♀️

Less is more!

You don't always need to be "shredding" or smashing yourself in the gym.

Rest is important ✅
Sleep is important ✅
Building your calories up is important ✅
Looking after your health and wellbeing for the long term is important ✅

Need help with your training and nutrition to ensure all of these elements are met?

Apply for online coaching today.

LINK IN BIO 💻

PROUD COACH MOMENT 🤩

Our girl recently prepped with our team in the lead up to her Pro boxing match. Our prep saw her approach this fight with a tailored deficit focused on performance being maintained. With NO crazy dehydration strategies, no aggressive sweating strategies, no saunas and no cutting food or water for weigh in!

She absolutely smashed it out of the park too, winning her fight 🙌🏼

Read what she has to say about her journey with us so far👇🏽

"This was my first experience prepping with Alicia for my professional boxing match at the age of 45. I came back after an 8 year lay off in June of 2021 and scored a draw. I broke my wrist and had to take some time after my fight in June. I got the opportunity to fight again and panicked because I had gained some weight while I was healing.

I reached out to Alicia and told her my goals, but we did not have a lot of time to prepare, but she assured me that I would make weight!

It was one of the toughest training camps that I have ever had! Alicia had planned out my meals and weight loss perfectly so I was losing weight but still maintaining energy in the gym.

I weighed in 2 pounds under the weight class and did not feel depleted at all. In the past I had stomach issues on fight day, but this time I felt amazing and had so much energy During the fight I had a ton of energy and was able to really push when pressure was put on me. I came out winning all 6 rounds and feeling great!

I’m so grateful for all Alicia and her team for all of their help achieving my goals "

Ready to make a change to your body, mindset and lifestyle?

ONLINE COACHING SPOTS STILL AVAILABLE
LINK IN BIO ✨

Have you been stuck in limbo about getting back to your workout routine? 🙍

We’ve all been there - you keep promising yourself that next week you will start, after this weekend, one more event…sound familiar?

It’s important to remember that you can do it - all you need is a plan 🙋

Let me show you:

✅ Start Slow: Don’t kid yourself, be realistic and start 2-3 times a week with short workouts and make sure you can stay consistent before trying to fit in too much.

✅ Set a goal: Goals make committing to a fitness routine so much easier, believe me when I say that results are addictive!

✅ Create a routine and schedule: Once you find time to fit your workouts in create a routine and schedule to fit your fitness habits into your lifestyle.

✅ Monitor your progress: Progress pictures, measurements and tracking how you feel can be very motivating when you see how far you’ve already come.

✅ Accountability is important: Don’t underestimate the power of a fitness partner or gym buddy - this will keep you accountable for your workouts and can also be so much more fun!

✅ Involve a coach or trainer: When trying to reach specific goals, consulting a professional can be the push you need to get there.

✅ Make time for rest & recovery: Don’t forget that burnout is real - make sure you are putting time aside for rest and recovery. Your body cannot be under pressure everyday of the week and still be expected to perform.

Are you ready to get back into your fitness routine? Drop a 💪 in the comments if you are ready!

Do you ever feel like you're stuck in a rut or not able to progress in your life or with your goals?

Then you might be being held back by your mindset and need to do some self reflection 🧘🏼‍♀️

Easier said than done though, because taking a deep dive into your life and thought process can actually be really difficult!

But I want you to know that once you take control of your MINDSET and accept that you are in control of your life, it becomes much easier to steer the ship in the direction you want to go.

Here are some of my favourite GROWTH MINDSET affirmations to help you achieve this ⬇️

✨ Every day is a chance to become a better version of myself

✨ Mistakes are how I learn

✨ I can choose how I want to perceive every situation

✨ Growth comes from being uncomfortable

What are some of your favourite affirmations that you use to push you forward? Share them below 👇🏽

Stop being afraid of the term "building phase".

Building does NOT mean bulking, nor does it mean eating everything under the sun and stacking on the weight 🙅‍♀️

A building phase is nothing more than a "controlled surplus", which when done effectively can result in minimal fat gain and a whole lot of benefits like:

✅ Improving your bodies’ metabolism
✅ Having more energy
✅ Improved mood
✅ Better sleep
✅ Higher libido

Too many people, particularly women, spend their lives dieting or trying losing weight and would never even think to spend time in a building phase, but it really is so important for so many reasons.

You can't diet forever people! Eventually our bodies figure it all out and will metabolically adapt. Once that happens, your deficit to lose weight is no longer your deficit to lose weight and you either have to increase cardio or drop calories to break the plateau.

But coming out of a deficit and into a maintenance/build phase will help you push through and actually reach your goals faster!

It's like the saying goes sometimes you have to take a step back in order to move forward.

Feeling stuck?

Our team can help you break the plateau.

Online coaching available.
Link in bio 💻

Do you know how your calorie intake affects your body weight? 🥑

In case you have forgotten, calorie intake vs calorie burn is responsible for the changes in your weight.

The equation is simple:

👉 Burn more calories than you eat and you will lose weight.
👉 Burn less calories than you eat and you will gain weight.
👉 If they are equal your weight will remain the same.

Counting calories is a great way to alter your diet to suit your goals.

In order to do this it’s important to note where most of your calories are coming from.

🍴 Protein and carbohydrates both account for 4 calories per gram.

🍴 Fats on the other hand, account for 9 calories per gram. But fats are still important for many bodily functions so make sure to still include healthy fats in your diet.

If your goal is weight loss it’s important to manage your fat portions to save on calories.

For example, instead of eating half an avocado, have only a quarter avocado. You will save yourself roughly 80 calories!

Here are some healthy fat options to include into your diet:

🥑 Nuts & seeds
🥑 Extra virgin olive oil
🥑 Fish
🥑 Nut butters

Which healthy fats do you include in your diet? Share your favourites in the comments below!

A friendly reminder to all my angels…

The picture of perfection we see on social media these days is unrealistic so it’s important to be reminded that we are human.

✨ It’s okay to give into your cravings: Eating perfectly all the time can lead to feelings of stress and anxiety when your eating deviates, practice moderation and give into your cravings every now and then!

✨ It’s never too late to create healthy habits: Your journey is your own, if it’s taken you a bit longer to make healthier changes, that OKAY!

✨ Health is not determined by size: The scale and mirror do not tell the whole story.

✨ Cellulite is normal and ALL women have it: Stop hiding your body and embrace that this is a part of life - don’t let it hold you back from enjoying your life!

✨ Exercise should not be punishment: Believe it or not, exercise can be really fun - dancing, cycling, hiking…find something that you are excited about.

✨ Value your health over your appearance: When you stop caring about how you look and shift your focus to your health instead, life becomes much more enjoyable.

Send this to someone you know who could use a friendly reminder.

What would you like to add to this list? Drop your suggestions in the comments below👇

How is your mindset affecting your weight loss journey? 🙌

We all know the usual pillars to successful dieting: Nutrition, Movement and Hydration.

But there’s one more important thing to consider…Mindset ✨

This one is arguably the most important because it may be the thing standing between you and sustained success.

When you have a short-term mindset you may be:

❌ Following an unsustainable diet (think cutting out entire food groups)
❌ Having an ‘all or nothing’ approach to your diet or exercise
❌ Burning out from overdoing it
❌ Doing high intensity workouts every single day

This short-term mindset will not get you anywhere, or keep you where you end up because it’s just not something you can keep up for the rest of your life.

It is time to rethink and re-evaluate your approach but adjusting to a long-term mindset. This will have you:

✅ Following a sustainable and non-restrictive diet that is well balanced
✅ Understanding that consistency is more important than perfection
✅ Improving your habits as you go to live a more balanced lifestyle
✅ Focusing on the process and journey as opposed to the end goal

This mindset can help you reach your goals and transform your lifestyle!

Let’s remember that mindset can make all the difference to your journey. DM me if you need help adjusting your mindset for long term success 🙋

Have you fallen into the short-term mindset trap? Tell us about your weight loss journey in the comments below!