Emma Gilligan

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

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

The perfect anti-inflammatory lunch or dinner with minimal prep or hassleAnd ofc tastes delicious 🤤📊 463 calories31g pro...
17/09/2026

The perfect anti-inflammatory lunch or dinner with minimal prep or hassle

And ofc tastes delicious 🤤

📊 463 calories
31g protein 42g carbs 19g fats
+ 5g fibre

🧡 Turmeric (with Black Pepper): contains curcumin, a compound that can help reduce inflammatory signalling in the body
🧡 Garlic: rich in sulfur-containing compounds that have antioxidant and anti-inflammatory properties
🧡 Ginger: contains gingerols and shogaols, which may help reduce the production of pro-inflammatory compounds
🧡 Salmon: rich in omega-3 fatty acids EPA and DHA, which help regulate inflammation and support the production of inflammation-resolving compounds
🧡 Extra Virgin Olive Oil: rich in monounsaturated fats, polyphenols and oleocanthal which have antioxidant and anti-inflammatory effects

Preheat your oven to 180 degrees, chop everything up then add to the tray

RECIPE 👇🏼
1 wild caught salmon fillet (approx 130g)
150g sweet potato
100g butternut squash
100g carrot
1/4 red onion (omit this if onion doesn’t agree with you)
1 clove garlic (again omit this if needed)
1 tbsp grated ginger (I use frozen pre chopped because I’m all for that convenience)
10ml extra virgin olive oil
1 tsp turmeric
1/2 tsp sage
Salt & pepper

Let me know if you try this one - it’s one of my fave easy prep meals to make so I hope you love it too ☺️

16/09/2026

The phase we know of the most but did any of this surprise you?

Part 2 🩸❄️🔄

Our inner winter, aka the menstrual phase, aka our period ❤️

Save this to work with your body and see you for part 3 team 🫡

Knowing what to do isn’t always the problem.Making it work consistently around YOUR life is - that’s where we come in 🔐D...
15/09/2026

Knowing what to do isn’t always the problem.

Making it work consistently around YOUR life is - that’s where we come in 🔐

DM me COACHING if you’re ready to stop starting over 🤎

14/09/2026

Sometimes progress isn’t about doing MORE - it’s about changing where your effort is going 🦋

Less restriction and less all-or-nothing.

More structure, consistency and a plan that actually fits your life 🔐

I completely fcked up 🤦🏼‍♀️ Or did I? 😏This is why taking your cycle into consideration is key when tracking progressAnd...
14/09/2026

I completely fcked up 🤦🏼‍♀️

Or did I? 😏

This is why taking your cycle into consideration is key when tracking progress

And is exactly why we help our clients with this inside Energise | Online Coaching 🤎 🤎

I’d love to help you too 🔗

All fits are AYBL use code EMMAG to save 💖

Did you know this?Knowledge is power angels And we as women have so much power, trust meAll fits are code EMMAG to save...
12/09/2026

Did you know this?

Knowledge is power angels

And we as women have so much power, trust me

All fits are code EMMAG to save


A reminder 👇🏼 Let's shout this louder for the people at the back:📣 THE LITTLE BUMP AT THE BOTTOM OF YOUR TUMMY IS NORMAL...
11/09/2026

A reminder 👇🏼

Let's shout this louder for the people at the back:
📣 THE LITTLE BUMP AT THE BOTTOM OF YOUR TUMMY IS NORMAL!! ‼️

As females, we genetically store more fat around this area

Yes you can reduce it in size by decreasing your body fat % - but remember females need higher than males - so you still need a healthy amount of body fat

But this doesn't mean it will completely go away

Take it from someone who in the past lost a lot of weight in an unhealthy way and got down to an unhealthy body fat % and I still had a little bump, even if it was smaller 🤷🏼‍♀️

Genetics can't be changed and there's nothing wrong with that, just another part of our magical female bodies it ✨

Chocolate for brekkie is always going to be a winner for me 🏆You can make these as banana bread or muffins if you’d pref...
10/09/2026

Chocolate for brekkie is always going to be a winner for me 🏆

You can make these as banana bread or muffins if you’d prefer for on the go

And you can omit the matcha for all my matcha h8erz 🤣

🍫 dark chocolate: rich in magnesium and antioxidants, which can support mood and muscle function and can be a satisfying option during your period

🍵 matcha: rich in antioxidants and provides a gentler caffeine boost that may support energy and focus when you’re feeling more fatigued on your period

📊 459 calories (per serving - it makes 5 servings/slices)
12g protein 56g carbs 20g fats
+ 8g fibre

With the yogurt takes it up to 27g protein and around 570 calories per serving

INGREDIENTS ⬇️
4 ripened bananas (3 for the mixture and 1 for on top)
45g olive oil
70g honey
70g flour (I use buckwheat but any is fine)
150g oats
50g chopped pecans
30g milled flaxseeds
10-20g matcha
35g dark chocolate chunks

INSTRUCTIONS ⬇️
1️⃣ Preheat your oven to 180 degrees
2️⃣ Mix everything in the bowl as pictured above and add to a banana bread tin or muffin cases
3️⃣ Cover with foil and bake for 20 minutes then remove the foil and bake for another 5-10 minutes
4️⃣ Serve with yogurt and enjoy!

Save this and let me know what you think 💚

Swipe for some reminders 👉🏼To show you how much my body changes throughout each phase of my cycleLots of reasons for thi...
09/09/2026

Swipe for some reminders 👉🏼

To show you how much my body changes throughout each phase of my cycle

Lots of reasons for this, particularly the second half you hold more water retention and it's normal for you to feel bloated

Also, on your period you're inflamed due to everything that's going on internally as your uterus swells around 10-15%

This for me making my lower bump more protruding but that's okay, it's just looking after my body 🫶🏼

To minimise this you can focus on your nutrition through EVERY phase to balance your hormones & help keep you feeling your best

But sometimes it's out of our control 👇🏼

So please remember your body changing throughout the month doesn't mean you aren't making progress at the gym, it's just temporary, it's normal and will pass so don't let it get to your head ❤️

09/09/2026

Grab a cuppa and let’s get into it ☕️

Part 1 - The Overview 🔄

Let me know in the comments anything you’d want to know/learn from this series 👇🏼

And I’ll see you next week for part 2 🫶🏼

Address

Stanley

Website

Alerts

Be the first to know and let us send you an email when Emma Gilligan posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Emma Gilligan:

Shortcuts

Share

Category