Gillian A. SanFilippo

Prep Transformation! ✨

There’s about 22 weeks between these photos of my client Kimari! I’m incredibly proud of the work she put in these past few weeks and happy that she had such a great experience this past weekend at her show. ☺️

One thing that was different for her this time around (compared to her previous season before we worked together) was that we took the diet slow and steady. Not only is this better for preserving our muscle mass as we diet, but it makes the dieting process much easier for the client to manage from a psychological point of view.

We chip away nice and slowly, and when the time comes to dig, we’re 100% ready to do so! 👊🏼

If we were to be overly aggressive from the jump, we’d likely burn out in a shorter time period. Plus, the “quick fix” approach makes future changes harder to make because we leave ourselves with less to work with (I.e. food and cardio).

Kimari brought an entirely new package to stage this past weekend and I’m excited to see the improvements she’ll make next!

♥️
Interested in working together? Click the link in my bio to apply for coaching! 🔗

What can you accomplish with time off??

I had to share this transformation of my client 👇🏼
2019 ⏩ 2022 at her most recent show to kick off her season.

Audra has done an amazing job at taking full advantage of the time she took to grow and improve. She was in no rush!

It can be easy to fall into the trap of thinking “smaller = better,” but the goal is to actually be heavier the next time we step on stage!

This means we’ve done exactly what we set out to do, which is to add more lean body mass to her physique and come in with an entirely new look. ✨
Perfect example of how the scale means little in the big picture.

Audra took home 3rd and 4th place in her classes at the Palmetto Classic and I’m very proud of all the work she’s been putting in.

We got some great feedback from the judges and are working at bringing her in even better for her next show at the end of the month.

Now we just improve from here!👏🏼
♥️

Reverse dieting into shows 💃🏼

Had to share my client .allyguerra ‘s final package from this past weekend! All I can say is that she has definitely beaten her last physique👏🏼

More muscle, improved posing, and overall knowing that she brought her absolute best✨

What was fun about this prep is how Ally started responding once we were lean enough. She turned into a machine with handling 3-day refeeds and we were able to start working food back up before we even got to starting her peak week.

I’ve found that this is a great spot to get clients in, if possible! Not only does this help with satiety and hunger, but I see that it helps so much mentally and physically as well.

Lower stress/inflammation, better sleep, improved energy levels, even better training sessions - all great pieces of feedback! Especially when we’re about to head into a show.

Not only that, but I do find it helps a lot with the post-show transition too with adherence, getting hunger and satiety more stable, and approaching the reverse just as we would approach the dieting phase.👌🏼

I’m very proud of Ally for her hard work this season. Excited to get back to growing and improving all around!! ♥️


Interested in working together? You can apply through the link in my bio!

The Team Pro Physique Experience✨🤍

I’m forever grateful for being able to live this live with you and to be surrounded by such an amazing family and culture that provides.

Thank you and for giving me the opportunity to continue doing what I love and for putting on such an awesome event for our clients.

I suck at getting pictures lol but here are the few I have on my phone!

After each team weekend it just confirms to me that I’ve found my people. And that’s just an awesome feeling ☺️

I also had my client .allyguerra compete this same weekend, which I will make a post about here soon! 💃🏼

Happy Monday!!

🤍😌

swipe for a surprise 💁🏼‍♀️

𝗗𝗼𝗻’𝘁 𝗹𝗼𝘀𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗶𝗻 𝘁𝗵𝗲 𝗱𝗲𝘁𝗮𝗶𝗹𝘀 🫡

An easy way to get frustrated with your progress is by focusing on the wrong things when starting out.

Too often do I see the smallest details being the areas of focus for beginners. These things likely won’t make or break the process - these things don’t mean much on their own in isolation.

-hyperfocusing on fluctuations
-stressing about minor slip ups
-mealtimes
-what supplements do I need to start?
-lifting X amount of weight

In doing this, the more important areas get neglected. You fail to actually build a foundation, first and don’t allow yourself to work on what really needs paying attention to.

We need to remember the ʙɪɢɢᴇʀ ᴘɪᴄᴛᴜʀᴇ. 🏞

Are you making better choices? Keeping account of your diet?
Are you staying consistent with the plans you set out to do each week?
Are you making progress in the gym?
Are you feeling better physically and mentally?
Are you able to stay on track or make it work in stressful weeks?

So this is your reminder:
Don’t miss the forest for the trees. 🌲

It’s the long term trends and changes that matter!

Looking to work with ? Shoot me a DM if you have any questions or click the link in my bio to apply! 😉♥️

Support systems 🤍

Watching this past weekend made me think a lot about those that surround you and how special it can be to share these experiences together.

Not everyone may understand why you choose to work at what you do, and that’s okay. When you do find your people, though, boy does it make a world of a difference.

It’s easy to feel isolated when you’re just getting into something new and something you are passionate about, but don’t let that stop you from giving it a shot.

You could end up right where you were supposed to be all along.

Stephen, you inspire me to want to be better each and every week and I’m grateful to have you as my number one supporter as well 🥰

Happy Monday everyone!

✨

Stage weight and first time competitors

One question I often get when I talk with my first time competitors is, “How much do you think I’ll have to lose?”

This gets a little tricky for first time competitors because we have no stage weight history to reference.

**NOT saying that we need to aim for a specific weight (it’s all about how you look by the time we get to stage for bikini), but previous stage weights + photos can generally give us an idea of where we might land in future preps.

This update with my client reminded me of an example of how I like to answer that question:

👉🏼If you have a particular stage weight in mind for where you think you’ll end up, subtract 10lbs.

Not gonna lie, this was pretty spot on in my very first prep!

You won’t know stage lean until you’ve truly been there, and you might be surprised with just how much you can really drop during that prep to ensure you’re 100% ready.

Side note: this is another reason why I like to set show dates a bit later on with first time competitors, as we’ll get a chance to see how they respond and the rate we’re moving at prior. This just ensures we have enough time to dial things in and are ready!

Very excited to get Megan on stage for the first time in a few weeks! 🥳 She’s been doing an awesome job managing her first prep.



Want to work together? Click the link in my bio to apply! ♥️

This team >>>

The team atmosphere and support that clients and coaches show is truly unmatched ♥️

Just grateful for the place I’m in now and the people I’m surrounded by!

If you don’t believe that you can make and sustain the changes you desire, you’ve already set yourself up to fail.

I talk a lot about consistency, but something else that I find to be incredibly important is 👉🏼self efficacy

Essentially, this is one’s belief in their own capacity to execute the behaviors needed to attain specific goals.

You might verbalize that you want to make some lifestyle changes, but actually believing that you can be “THAT person,” and attain those goals is another thing entirely.

This is why we might often struggle with self sabotage. You wind up focusing instead on the negatives, and how difficult the process might be. Then the next thing you know you quickly lose confidence in yourself.

That is not what we want!

If you start believing that you CAN make the changes you set your sights on, you’re already much farther ahead than many will allow themselves to go.

So for those that might need it, remember:
- Celebrate the small wins. Those are the ones that ultimately add up over time and it helps us build confidence in our abilities.

- Don’t expect progress to be linear. You’ll have tough weeks and slip ups, but don’t let this discourage you. Setting achievable goals is important for this as well, so we can work up to more challenging ones over time.

- Pay attention to how you think about and respond to stressful events. How you perceive stressors can make an impact on how we cope and navigate them! Positive stress perception and positive self talk☀️

This process is just as much mental as it is physical! 🧠 Cultivating the right mindset and doing some of that inner work will just help to support those physical changes along the way. ☺️

♥️
If you’re interested in coaching, feel free to shoot me a DM or apply in the link in my bio! 🔗

Muscle growth will require some changes on the scale 💪🏼

My client had a great first show experience taking home the bikini overall. Just because we took an overall doesn’t mean we can’t still improve, though! Mallory has been doing just that since we entered her first improvement season. 🤗

Coming out of her first season last year, we knew that her feedback would be to add more muscle mass. One misconception that many might have has to do with how exactly that happens and what it realistically looks like.

👉🏼With adding muscle mass, we should expect some scale changes.

Yes, muscle is more dense than body fat. It takes up less space, but muscle still holds weight! We have to keep this in mind as we shift our goals and work to make physique changes.

Change requires us to be a little uncomfortable at times, which is why we pay just as much attention to each clients biofeedback along the way!

Stressors, sleep, photos/measurements, hunger, recovery, strength progressions, etc. - all of these (+ more) helps us to gauge how we’re progressing season to season and allow us to take growth phases at a manageable pace.

These seasons are where significant physique changes are made, so taking them as seriously as you take prep is essential! Knowing what to expect and understanding the reason for each phase just helps us to get the most out of it at the end of the day ✨

Overall I’m super proud of how well Mallory has been managing her improvement season, focusing on stress management, and just keeping perspective on ways she is continually making strides forward. She’ll come back even better!



You can click the link in my bio to apply to work with me or shoot me a DM if you have questions! ☺️♥️

Where you’ll find me every morning ☕️👀

But in all seriousness, my routine doesn’t change very much, nor do I have a crazy elaborate morning routine to start my day.

Traveling, holidays, events… you name it and odds are that not much changes in my overall approach. 🤷🏼‍♀️

I just do what works for me in a way that kickstarts my day on the right foot and sets my day up for success.

With holiday weekends 🐣(or any weekend event), for example, it could be tough for many to fall back into routine. We can get caught up in the festivities and next thing we know, one holiday meal turns into a holiday week.

This is where having a reliable, enjoyable routine can be key for so many!

That, and knowing your common pitfalls are essential in overcoming the obstacle that is getting back to plan.

Some things I find helpful for clients who struggle with getting back into routine 👇🏼:

✏️Being proactive with the areas you struggle with. For many, this can be meal prepping some easy options, tracking your meals ahead of time, and even laying out your gym clothes the night before!

This makes those habits a bit more convenient and attainable while heading into a fresh week. Staying ahead of particular areas you might have a tough time with☺️

✏️Don’t focus on what you need to do to “makeup” for the weekend or that one off day you had. Simply focus on getting back into a routine you can manage and focus on how today can be better than the last.

✏️Lastly, the type of plan you follow needs to be one that you actually enjoy! This isn’t a light switch we just switch on and off, it needs to be a process that you can realistically see yourself maintaining for the long haul.

Attain that, and the rest will become more like second nature and less of that “on and off” cycle we want to avoid.

What do you like to do to set your week up for success? Tell me below 💬

If you’re looking into coaching, feel free to DM me or apply through the link in my bio! ♥️