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Shaila Marie | Women’s Weight Gain Coach(@coachedbysm)'s profile avatar Download

Shaila Marie | Women’s Weight Gain Coach

@coachedbysm

401
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15.8K
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574
following
Gained 20kg in 7 months
I help slim women gain healthy weight & grow their glutes
⬇️Apply for coaching
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tips i’ve followed to get me to where i am now⬇️ -eat smaller portions of food at a time -don’t drink during meals but after as drinking liquids while eating will fill you up quicker -eat breakfast earlier in the day (7-9am) so you have time to actually get 3 meals and some snacks in -meal prep!!!!! it’ll save you so much time during the week -find meals and snacks you really like and stick to them -if you can’t eat your calories, drink them with things such as protein shakes or smoothies #gymmotivation #weightgaintips #explorepage #gymreel #gymgirl #motivation
163
3 years ago
Everyone talks about what to eat to gain weight. But nobody talks about how hard it is when you barely eat in the first place. Before I gained 20KG, I wasn’t eating consistently at all. Some days I’d skip breakfast, skip lunch and realise I’d barely eaten by the evening. So I stopped trying to be perfect and focused on building habits. ✅ I started eating breakfast every day ✅ I planned my meals for the week ✅ I set reminders on my phone to eat ✅ I focused on eating small and often I didn’t jump straight into huge portions. I built consistency first. That’s the mistake I see so many women make when they’re trying to gain weight. They try to go from eating 1-2 meals a day to eating 4,000 calories overnight. Instead, you need to focus on building habits you can actually stick to. A slice of toast is better than skipping breakfast. A simple chicken pasta is better than waiting for the “perfect” meal. Consistency beats perfection every single time. If you’re struggling to gain weight because you have a low appetite or constantly forget to eat, start small and build from there. The results will come. Follow @coachedbysm for realistic weight gain and glute growth advice🩷 #weightgain #weightgaintips #howtogainweight
3
6 days ago
A lot of fitness advice gets shared without any context. People forget biomechanics matters. Your anatomy, femur length, torso length, ankle mobility, hip mobility and flexibility can all change how a movement looks and where you feel it. For example, with Bulgarian split squats, some people may feel their glutes more with a more upright torso and limited knee travel but for others (like me), a slight forward lean and allowing the knee to travel further forward creates a better position to load the glutes. Research on exercise biomechanics has shown that changing things like stance, range of motion, torso angle and joint positions can influence muscle activation and the demands placed on different muscles. So no, your knee going past your toes isn’t automatically “wrong” and keeping your knee behind your toes isn’t automatically “better”. The best technique is the one that suits YOUR structure, allows you to train safely, progressively overload and actually target the muscles you’re trying to grow. There is no one-size-fits-all approach to training and i neeeeed people to understand this #gymtok #glutegrowth #bulgariansplitsquats #gymgirl #glutes
3
8 days ago
You saw how my last 2 events went😝 Next week Saturday I’ll be hosting Bashment Body Blast at @dynamicscircle Sports Day. If you’re looking for a day out with the girls, good energy and the chance to meet other like-minded women, this is for you. The girls that came to my last events already know what time it is😮‍💨 Pure bashment. Pure vibes. A full body workout that’ll have you sweating, laughing and feeling like you left with a BBL Come by yourself or bring your girls, either way you’re leaving with a good time. See you on the 25th, ticket link in my bio🎟️
7
9 days ago
Before you start putting plates under your heels for squats, ask yourself why you’re doing it. I see so many people changing exercises or adding things into their training without actually understanding the purpose behind it. Heel elevation can be a useful tool for some people, but it isn’t something that everyone needs. The way you squat will be influenced by your anatomy and mechanics, which is exactly why there isn’t one squat variation that’s best for everybody. If your squat feels good, you’re stable, you’re hitting depth and you’re progressing, there may not be a reason to change anything. Stop looking for the “perfect” exercise and focus on finding what works for YOUR body. #gymtok #glutegrowth #gymgirl #squat
1
12 days ago
I genuinely think social media has convinced women that any form of weight gain is a bad thing which is so weird to me. You tell yourself you want bigger glutes, bigger quads and thicker legs but then say you don’t want to gain weight. How do you think those things get bigger? I’m not saying you need to gain 20kg but if your goal is to build a sufficient amount of muscle, the scale going up isn’t automatically a bad thing. Weight gain doesn’t always mean fat gain. Stop treating “gain weight” like it’s a swear word please and thank you❤️ #weightgain #weightgainjourney #howtogainweight
14
13 days ago
They think we just stand around counting reps all day, when really we’re magicians, therapists, motivators and problem-solvers all rolled into one😃 #gym #personaltrainer #gymtok
25
15 days ago
I know everyone loves summer, but as a weight gain gyal, this season is my biggest enemy ❤️ My appetite disappears, hot meals sound sickly, and eating more than two meals a day feels like an extreme sport. But instead of forcing myself to eat the same way I do in winter, I’ve learned to adapt: — I switch to more liquid calories because drinking is way easier than eating when it’s hot. — I focus on maintaining my weight rather than aggressively trying to gain. Some seasons are for pushing, some are for preserving progress. I’d rather maintain the physique I’ve worked hard as hell for than spend the whole summer stressing because I’m not gaining. Any other weight gain girls finding this heat humbling? #weightgain #weightgainjourney #howtogainweight #weightgaintips
5
16 days ago
You keep saying you can’t gain weight because food is expensive but you literally just don’t know how to shop properly. Somehow the biscuits, crisps and random snacks keep making it into your trolley every week but the calorie dense foods don’t? Your weekly shop is a reflection of your priorities so if you’re serious about gaining weight, start shopping like someone who’s trying to gain weight please and thank you It’s not hard to make a quick little shopping last and plan your meals for the week. If your cupboards aren’t stocked with foods that support your goal, you’re making it harder for yourself before the week has even started. And if you need help figuring out how to ACTUALLY gain healthy weight, I have spaces available for online and in-person coaching. Just book a call with me through the link in my bio and let’s talk <3 #weightgain #howtogainweight #gainingweight #gymtok #weightgaintips
4
18 days ago
Cable step ups are one of my favourite exercises for building glutes. But most people turn them into a cardio exercise instead of a glute exercise. The biggest mistake I see is people pushing off the non-working leg to get themselves back up. If your back foot is doing half the work, your working glute isn’t getting the stimulus it should be. That’s why I keep a controlled toe tap at the bottom and focus on driving through the working leg, specifically through my mid-foot, every rep. One thing I always tell my clients is that their step up might not look exactly like mine. Some people need a little more forward lean. Some people need less. Some people feel their glutes more by allowing the non-working leg to travel slightly further back. That’s the difference between copying exercises and understanding biomechanics. The goal isn’t to look identical to someone else. The goal is to perform the exercise in a way that suits your body while still getting the most out of it. Need help building your glutes with a programme tailored to you and your body? Click the link in my bio and book a call to enquire about my online coaching or in-person training. #glutes #stepups #gluteexercises
2
19 days ago
The internet has made weight gain more confusing than it needs to be. Every day there’s a new “hack” promising faster results. Eat this. Drink that. Train this way. Avoid this. Do that instead. But nobody stops to ask one simple question: Does this advice actually suit the person following it? The problem isn’t that generic advice is always wrong. It’s that it’s missing context. Your appetite, lifestyle, activity levels, training experience and consistency all determine what YOUR body needs to grow. That’s why copying random tips from different creators often leaves you feeling like nothing works. The girls who make the best progress aren’t the ones buying every weight gain powder or pill. They’re the ones following a plan that’s built around them and sticking to it long enough to see results. Imagine where you’d be if you stopped restarting every time someone on TikTok told you to do something different. If you’re ready to stop guessing and follow a plan that’s built around your body, your lifestyle and your goals, apply for my online or in-person coaching through the link in my bio. #weightgain #gainingweight #weightgaintips
2
20 days ago
The 3 things I tell my weight gain clients before they go on holiday: 1. Stop trying to be perfect with food. This is where a lot of girls mess up. They either go full strict mode and overthink every meal or they fully switch off and just “eat whatever” for a week. Neither helps you if your goal is to gain healthy weight. 2. Prioritise a balanced plate when you can. This is the biggest thing I push. You don’t need to track anything or stress about numbers, but you do want your meals to actually support your goal. So instead of just picking random bits of food all day, aim for a simple balanced plate when possible. Protein for muscle support. Carbs for energy and fullness. Fats for calories and hormone support. And something colourful like fruit or veg for micronutrients. That doesn’t mean every single meal has to look “perfect” or be home cooked style food. But if you’re constantly just snacking on croissants, fries and random bits because “it’s holiday”, don’t be shocked when you come home lighter than you want. 3. Don’t let your holiday routine erase your eating habits. Most girls don’t lose weight on holiday because they trained less. They lose it because structure disappears. No breakfast, late lunch, too busy to eat properly in the day then a small dinner and drinks at night. And suddenly your intake is way lower without you realising. So keep a basic rhythm where you can. Eat something in the morning, have proper meals when you sit down, snack when needed. Nothing extreme, just intentional. You don’t need to be rigid to stay on track, you just need to be aware. And remember, one holiday won’t undo your progress. But completely switching off your habits for a week can make it harder to stay consistent when you’re back. #weightgain #weightgaintips #weightgainjourney #howtogainweight
0
a month ago
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