I mean can we just take a moment 😍😍😍 MASSIVE congrats girl so proud of you! 🖤 ・・・
What a day🤩 I’m exhausted!
My first time competing with @2brospro_events today and came away with 1st place Novice and 3rd place in the pro qualifier. Absolutely chuffed to bits and so proud of myself!
I have soo many people to thank. Firstly thank you to my amazing boyfriend @liamwilson_97 for always supporting me and putting up with me through the process - which isn’t easy!! .
Thank you to my coach @cjdaviesx at @_athenafitness who has told me what to do day in day out to get me to this point! Thank you so much for your knowledge and guidance and for keeping me on track!
Thank you to my team @bpisportsukofficial and of course the one and only @justin_mr_jt fort all the support and love always! .
Thank you to @kompakwomen for my stunning stage jewellery and kitting me out ready for show day! The one stop shop for everything you’ll ever need if you’re competing🤩
And finally thank you for all the DM’s I’ve had on Instagram in the last 24 hours! Thank you for all of your support and love! I’ve had HUNDREDS of messages and still have about 50 to get through today so will get back to you all asap I appreciate every single one so much so thank you😍
More show day pics and the professional pics to follow soon😍 Now going to relax for the rest of the day, take a break from my phone and reset. We aren’t done yet🙀 #1weekout
u know it’s gonna be a good day when ur hammie finally starts saying hi. 🐖 🐖 I am finally and slowly seeing more & more changes in my body (not from just looking at progress pics) & I have been so proud of myself. still more werk to do esp. before the OLYMPIA. 🌸🌸 can’t wait to see all my friends I met from this awesome community and get wild wit my team @tailoredphysiques. #vegasherewecome
Anybody in the mood for some wings?! Get it? 🍗 Hahaha oh, the things that amuse me lately... #prepbrain
Here is a lil bit of back from yesterday’s workout .
🍗Cable Mid Row -
🍗Wide Grip Lat Pull Down ••superset with bench dips -
🍗Single Arm Cable Rows -
🍗EZ Bar Curl -
🍗Alternating Dumbbell Curl **not videoed** -
🍗Hammer Strength High Row -
🍗Then finish with some pull ups until failure
I am back with a super easy low-carb gluten-free bread recipe 😋😋 Ingredients:
1/2 cup almond flour
1/2 chickpea flour
4 tbsp any nut milk (add more if needed)
1/2 tsp xantham gum
1/2 tbsp baking powder
Blend everything and after you can add some parmesan cheese, sunflower seeds, sesame seeds, chia, nuts, etc. Use whatever you have at home :) Bake at 350F for around 25 to 35 min. Happy Saturday!!
I remember the first time I posted this photo and thought I wasn’t lean enough 🙄
The fitness industry (Instagram, especially) can encourage you to view your body in some fucked up ways. I still get caught up in it more often than I’d like to admit. I needed a reminder this morning, and maybe some of you need it as well:
However you look right now is good. It’s beautiful. It’s enough ❤️
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"Rome wasn't built in a day and you won't be either."
Excuse the morning faces but I'm super excited to see the physique similarities from my first ever show at Bodypower with my check in from this morning with 9 weeks of prep still to go!
Can't wait to add a third photo in of my physique at the finals 🤩
Happy Saturday lovelies ❤
Prep coach - the amazing @jules_pro_figure 💕
Good morning y’all and happy SaturYAY! 😇🙌🏻☕️
It’s definitely a SaturYAY in the life of Brogan because coach is giving me TWOOO high carb days this week at 250 carbs, and today is one of them! 🤤😋🍚🥔
Here’s a nice little shoulder workout for y’all that works the boulders from all angles! Front, lateral, & rear delts baby 💪🏻👏🏻
FIVE sets of each of the following:
🔹Lateral Raises - 15 Reps
🔹Shoulder Press - 10 Reps
🔹Front Raise w/ Rope - 12 Reps
🔹Upright Row w/ Rope - 12 Reps
🔹Rear Delt Face Pulls - 20 Reps
Like/save/comment.. you know da drill 😉 ILY all & hope you have a wonderful SaturYAY! 🤗😘
🎵 Song is Solo by Clean Bandit
Who says bikini prep food must be boring? Following macros gives me a bit of flexibility on what to eat especially when I start getting cravings 😋😋
Veeery macro friendly!💪
Kcals per pizza 256
During this prep I have been trying to follow clean eating as much as I can which happened, I'd say 99% of the time. I follow clean eating mostly because you then know exactly what you're eating and there are no 'extras' you haven't accounted for
There are so many coaches who just give you a meal plan and expect you follow it for 12 or 16 weeks straight. How's this sustainable? Unfortunately, I have fallen for such coach at the very beginning of this prep who just gave me a meal plan, no macros and when I asked why, she said that's how it is and deal with it, basically! Coach should coach you through the process so you can learn how to make better choices later on, not just tell you what to do! If you can follow macros I'd say do it! If not, speak to your coach to understand the concept more and research it, unless you're fine with eating porridge and egg whites each day for breakfast for 12 weeks!😉 .