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Emily Bagshaw - Female Physique Transformation Coach

@emilyjane.coaching

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Prep & Lifestyle Transformation Coach 👙 🏆
@365nutritionuk EJ10 💊
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Let me introduce myself…

I qualified as a PT back in 2017 with one goal: to understand what it really takes to build strength, confidence, and discipline through training.

Four competitive seasons later, that passion has only grown.

Now I help both lifestyle clients and competitors find that same spark, pushing beyond limits and seeing what they’re truly capable of.

Twice a year, I take a small group through 12 weeks of structure, challenge, and growth, ending with a photoshoot that captures more than just a physique. It captures who they’ve become.

If you’re ready to invest in yourself and take your training to the next level, coaching might be exactly what you need.

DM me if you’d like to find out more. I’m here to help no matter your goal☺️ by @emilyjane.coaching

Just 20 of the incredible results for the Team this year 🏆💜 (because IG only allows 20 pics)

I’m a coach who gets results. But does so in a fun, approachable & relatable way.

There’s nothing I ask my clients to do I haven’t done myself. There’s no scenario I can’t work around.

Everyone has different lifestyles & commitments; but together we find an approach that works for each individual.

We have fun as a Team, with the webinars, the active community chat, & the frequent meets & events throughout the year.

2025 was a pivotal year for the Team. So much was achieved & my service has only expanded to offer more than I ever have.

Massive thank you to every single client, past & present. Merry Christmas to all & let’s make 2026 even bigger & better!💖 by @emilyjane.coaching

“I want to look like I lift”

One of the most common goals I hear from people enquiring for coaching.

And the pillars to help you achieve this?

▪️Training Intensity
▪️Proper Nutrition
▪️Structured Training
▪️Adequate Recovery
▪️Clear Direction
▪️Accountability

If you’re going to the gym, knowing you’re not really pushing yourself, switching out exercises constantly, doubting your choices, unsure how long to push a phase for, or what phase you’re even in…

You’re just spinning your wheels.

Stop convincing yourself you can figure it all out on your own, meanwhile, you KNOW you’re leaving reps in reserve, you go to bed at random times, never stretch, chop and change your nutrition constantly, & sack off your plan every time you get frustrated at the lack of progress.

Progress needs to be MEASURED. That comes with having a clear direction and time line with your goals, structure and intent behind your sessions, and a consistent approach to your nutrition.

If you want to stop second guessing yourself & going round in circles, you know where I am👊🏻💜

@365nutritionuk for all your supps 💊 “EJ10” by @emilyjane.coaching

Reframing “gaining phase”

In this week’s client webinar, I wanted to reframe the gaining phase.

The word “gaining” carries with it some heavy implications of “weight gain”/ “fat gain”.

It’s important to understand that we are not necessarily TRYING to gain fat or weight, but that this is simply a byproduct of being in a caloric surplus.

Yes, some weight gain & fat gain will occur, but our aim is MUSCLE gain.

A carefully planned out gaining phase, with a clear strategy and timeline, will allow you to maximise muscle gain, & minimise fat gain to only what is simply needed for you to progress.

We also covered how to EMBRACE growth and being a less lean version of yourself. My webinars are a mixture of education and mindset 👊🏻

I love doing them every 2-3 weeks, & they’re always recorded so if clients can’t make them live, they can watch them back in their free time 👌🏻 always learning when being coached by myself!

#bodybuilding #gainingphase #bulk #onlinecoach #fitnessmotivation by @emilyjane.coaching

You can’t expect to maximise muscle growth while avoiding gaining weight.

Building muscle takes time, fuel and a consistent surplus, and that means letting go of staying lean all year round.

Be honest… are you chasing muscle growth, or are you holding yourself back and still prioritising staying as lean as possible? by @emilyjane.coaching

A little reminder for the woman who’s scared to gain weight. 🤍

I know how easy it is to get caught up in the idea that progress means getting leaner, weighing less and constantly trying to change your body.

But building muscle requires you to approach things differently.

It means fuelling your body, trusting the process and accepting that your physique might change along the way.

And I know that can feel uncomfortable when you’ve spent so long trying to do the opposite.

But gaining weight doesn’t automatically mean you’ve gone backwards. Eating more doesn’t mean you’ve lost control. And your progress isn’t defined by how lean you can stay.

You are allowed to have goals that involve building, not just losing.

You are allowed to fuel your training, get stronger and give your body the time it needs to grow.

You don’t have to love every change overnight, but you can learn to stop seeing every change as something to fear.

In my client webinar tonight, I’ll be giving my Team all of my best practical tips for embracing a gaining phase. I won’t let my clients hold themselves back from making progress through fear.

And neither should you.🫶🏻 by @emilyjane.coaching

Tass’ journey to wellness 🥹💜

We started working together in March, and looking at how far Tass has come already makes me SO proud of the work we’ve put in together.

Our first focus was building her confidence, getting comfortable posing for check ins, improving training intensity and understanding that building a physique takes TIME.

Over the last 7 months, we’ve built new tissue, found exercises that work for HER, navigated training around TOTM and her endo, and learned to adapt the process around real life.

Because coaching is SO much more than a training plan and nutrition targets. It’s communication, trust, adjustments and helping someone believe in what they’re capable of.

Tass has now had her first posing lesson, we’ve met in person twice despite living between Cardiff and Leeds, and she’s continued to show up even when things haven’t always been easy.

We’re building more than muscle here. We’re building confidence, resilience and the foundations for her goal of competing in wellness. 🫶🏼

Building phases take patience, consistency and trusting the process even when progress feels slow. There’s still SO much more to come, and we’re only just getting started!

Tass, I’m so proud of your commitment so far. Let’s keep building! 💜

#WellnessJourney #BuildingPhase #FemaleBodybuilding #MuscleBuilding #OnlineCoaching by @emilyjane.coaching

Date LOCKED IN 🔒 for the spring 2027 group shoot 🥳

If you’re new around here, I run 2 photoshoot packages a year. The spring one starts in January, 12 weeks of coaching runs through to the April photoshoot day 📸

I absolutely love running these packages & the shoot days are always a VIBE.

Details will be released & spaces open at the end of the year. So keep your eyes peeled if you’re wanting an exciting project to get stuck into in the new year 👀

And if you don’t want to wait until the new year to get to work, then drop me a message today & let’s get going👊🏻 by @emilyjane.coaching

Your mindset going into a session will dictate the outcome.

Go in telling yourself you can’t be bothered, you have no energy, or bring the day’s problems into the gym with you… is that a positive headspace to be pushing your sets and making good progress?

I guarantee the sessions where you go in, switch off the outside noise & just focus on why you’re there & what you want to achieve, you will have a good session.

What helps me?

Setting numbers for the session. What from last week’s session am I aiming to beat?

Thinking of the bigger picture goal. I visualise my next stage look & how that session is a building block for it. Now you might not be a competitor, but having a tangible goal & focus to your training I promise will give you a hell of a lot more drive & excitement.

What are your current training goals?

And do your actions reflect those goals?

Fuelled by @365nutritionuk “EJ10” 💊 by @emilyjane.coaching

Embracing the growing phase

Seeing yourself get softer
Seeing the scales go up
Clothes feeling tighter

All things we HATE as women. But also things we come to embrace in the pursuit of new muscle.

As competitors, we take it to the extreme. I’ve been competing for many years now & have 2 separate wardrobes for prep & off season 😹 (who relates?!)

But getting super lean can also scew our perception of what healthy body fat looks like.

I’ve lost count of the amount of times I’ve had to tell clients they are far from “chunky” / “fluffy” and all these other terms we label ourselves with when not at unnatural levels of lean we literally worked our arses off for in an unsustainable way.

So please if you are growing, just remember:

It’s nice going out for dinner without your Tupperware
It’s nice having energy in the gym
It’s nice feeling strong as fook
It’s nice having a sex drive and feeling sexy

Oh; and if your clothes from lean bean days are snug, pop them away in a suitcase for the next diet, & make sure you’re wearing clothes than feel good on you 👊🏻💜

#bodybuilding #onlinecoach #growthphase #muscle #musclebuilding by @emilyjane.coaching