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Alice Seager Fitness

Helping people build sustainable habits, so health and fitness becomes part of a lifestyle, instead

11/03/2024

Chelsea’s Transformation! 💪🏼

This was not achieved in an 8 week ”summer shred”. This took hard work and dedication! Chelsea has been with me for almost a year and a half. We started off with a cut where she dropped 9kg (almost 20lbs), before reversing back up to maintenance. We focused on training hard to build some quality muscle during this time in maintenance. Recently, Chelsea has completed a mini cut and is now back in maintenance. Our main focus now, is to move away from tracking and towards intuitive eating whilst maintaining this physique.

During this time, Chelsea has been on holidays, gone out for several socials events and dined out, plus had birthdays and Christmas too!

So how did she achieve these results?!

She stayed CONSISTENT. She trusted the process and took on board all my feedback and changes. Even when things scared her and she thought she couldn’t do it, she gave it a go anyway and realised she was capable of so much more than she originally thought. I’m beyond proud of her for all of her hard work and positive attitude towards this journey! 👏🏼❤️

22/07/2023

8 Week Tidy Up ✔️

Now to maintain here for a few weeks before pushing back into a surplus!

We’re going to be training legs 3x a week, back and shoulders 2x a week, eating more, embracing the fluff yet again & working as hard as possible to bring the best package I can for the next competitive season! 💪🏼

The Mission this bulking phase: grow massive quads! 🔥

2024 is going to be epic! 💪🏼

06/06/2023

1 year to perfect my posing and get SWOL! Let’s go! 💪🏼

21/01/2023

All eyes on you 👀

You don’t need to be looking at no one else!

You don’t need to be comparing your progress to anyone else!

Focus in on what you’re doing, what your goals are and keep showing up to be better each and every day!

Keep that tunnel vision centred on YOU! 🖤

13/01/2023

I wanna share something I recently discussed with a colleague… 🖤

We recently spoke about the want/need to have instant gratification/results.

Social media can be a great place to connect with like-minded people/those on a similar journey. 🙏🏼

But it can also be a place for comparison. 😞

You see others looking super lean whilst they’re in a bulk and have put on X amount of muscle in X amount of time…

Or you constantly see “12 week transformations”.

It can be hard to NOT compare! To NOT believe there’s quick fixes out there or doubt what you’re doing and the path you’re on.

Here’s a couple things we mentioned:

1. You have no idea how many people take gear and don’t tell anyone. Keep that in mind next time you’re bulking and see people making insane gains whilst still staying lean. But also some of these people you compare yourself to have been working on themselves for years not just months. 👀

2. Did these people truly “transform” in 12 weeks or did they just drop a lot… but what did they do to get there? Was it actually healthy or sustainable? 🤨

3. You need to see the long game. I was told to sacrifice my aesthetics for a few months to be able to really push to be where I wanna be. To stick with muscle building for a good 12 months and allow myself to learn to be comfortable being fluffy. Getting bigger. So that I could grow the muscle I really want to grow. 💪🏼

This post is a reminder to myself as well as to others : stop comparing, stop looking for instant results and learn to become comfortable with the process.

Play the long game… sacrifice the instant gratification you get from being leaner/ eating whatever you want/ however much you want now, to get the results you TRULY want later! 💪🏼🖤

11/01/2023

Little update from me: ☺️

I am now 3 months into my bulk. I have had many ups and downs, fallen sick a fair few times (thanks winter illness), and it’s all taken some adjusting too for sure.

✨ I’ve really pushed myself out of my comfort zone

✨ I’ve struggled with the extra fat gain

✨ I’ve enjoyed feeling stronger

✨ I’ve actually struggled eating so much! I thought I’d love it but it’s been hard and I’ve experienced a fair bit of bloating.

✨ I’m currently spending some time maintaining to give myself a mental break as I really have struggled with the extra fat.

✨ I wanted to cut before my holiday to Italy but as “CPD” 😂 I am going to challenge myself to go on holiday a little bigger and fluffier than I wanted.

I do think I need to push through this and come out the other side. Not only will it give me lots of experience, so I can coach people through their own muscle building journeys, I think I will learn a lot about myself and come out a more confident individual! 💪🏼☺️

09/01/2023

Consistency over everything!! 💪🏼

✨ There is no “special” workout that’ll completely transform your body. Stop trying every single “insta” workout out there and stick to the same programme, lift heavy, consistently.

✨ Nutrition will always be key 🔑 if you’re wanting to lose weight, you need to be in a deficit. If you’re wanting to grow you need to be at maintenance or in a surplus for a quicker option. If you keep eating in a surplus whilst trying to lose weight… no amount of exercise will help you lose fat!

✨ You don’t need to do FADS! It’s all doing the same thing… it’s putting you in a deficit. There’s more to food than calories. There’s nutrients! 🤌🏼 Aim to eat 80% whole foods, vegetables, protein, clean beautiful foods and then include 20% of a treat! It’s all about balance!

✨ You don’t need to go for 0-100, small changes adhered to consistently, will make a huge difference until they no longer do. Then you can make more changes. See the whole journey, not just the end goal! 🙌🏼

04/01/2023

First workout of 2023 felt amazing! 🔥

After 11 days without exercising, I was really feeling it. I was itching to get back.

It’s strange for me to imagine life now without the gym. Because the gym is the place where I can…

💪🏼 Let go of my stress and worries.
💪🏼 Let go of the world and things that are happening in my life & just focus on me and the weight in front of me.
💪🏼 It makes me feel energised. I feel amazing after a workout.
💪🏼 When I go long periods of time without exercising, my mood dips, I feel agitated, lazy and uncomfortable in my body.

The gym is more than just a place to work on your aesthetics and flex in the mirror 😅

It should be part of everyone’s lifestyle because it genuinely prevents so many illnesses along with a balanced diet and good quality sleep. But can also be a great way to battle some inner demons too! ❤️🙏🏼

01/01/2023

2022… what a year!! 🎉

At the start of 2022 we handed in our notices and went travelling around Sri Lanka, Thailand and Indonesia for 5 months.

The memories we made are unforgettable and I cannot wait to do this again with you. ❤️

I’ve been so grateful to have my own Online Coaching business and to also be working for an incredible fitness company too! I feel like I’m literally living my dream. ☺️

To top the year off… I proposed to my best friend. 💍

It was stressful for sure and didn’t go quite how I’d planned it but nothing else mattered in that moment than you saying yes. I can’t believe I get to marry you, I feel like the luckiest person in the world!

Spent Christmas with mum and also my new fiancé and her family! Which although everyone fell ill at some point 😅 it was such a fantastic time spent altogether ☺️

And only felt right to see the New Year in with the most supportive bunch of friends. I’m so glad to have each and every one of you in my life 😘

I cannot wait to see what happens this year!!! Hello 2023! 🎆

19/12/2022

December is the best time of year to be at the gym! 🙌🏼

Get in there whilst it’s quiet!! January is fast approaching and soon you won’t be able to get on anything 😩😂

13/12/2022

My client Chelsea has been absolutely smashing it these past few weeks! 👏🏼

She has lost just over 8lbs in total and has made some great changes to her physique already!

She has had weekends away, a Christmas party and enjoyed everything without having to restrict herself. She’s found a great balance and is creating healthy habits to last a lifetime!☺️

During each check in, Chelsea consistently expresses how great she FEELS, how much more energy she has and how she doesn’t ever feel hungry because she is fuelling her body with nutritious foods! 🙌🏼

Words can’t describe how incredibly proud I am of the changes she has made! 🥰

Your fitness journey should be for life, not just a few weeks! And Chelsea is proving how small changes can have a big impact on physique, performance and overall health and well-being! 🙌🏼

Can’t wait to see what you can achieve in the New Year! 👀💪🏼❤️

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West Bay

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http://www.aliceseagerfitness.com/

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