[Allison]

Hello everyone
Today 1h fasted cardio
And my husband changed my prog so instead of bike it’s gonna be stairmaster alternated speed for 30min
He gonna also change my glutes workout
And remove the plyo metrical workout as recovery started to be poor for joints, legs, glutes.
Now that I became a lot slimmer than I was, it’s time to change things
Also, I have a huge pain at the hip, it’s not an injury but my left hip was overloaded with the new exercises I added since my physio told me to.
Nothing serious but abs, lower back, belly on the left and hip flexor are actually very very painful; just had a call with my physio who told me that I gonna suffer a lot (which is normal) cause the left side is starting to catch up the right now that I implemented this new routine.
He also added it gonna last quite for a long time as my left side has been unconsciously forgotten since too long.
I had an osteo session today to relief the pain, and I have to deal with it unfortunately.
So now I will go to the gym to do my alternated speed stair master and hopefully I will not suffer too much.
Granma isn’t that young anymore 😂
Been cleaning the house all the afternoon, washing machine, administrative work regarding my self society
Xoxo

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[Allison]

I would say whatever feels the best, does not mattet as michaela said

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[Allison]

Hello everyone
Full posing day online classes today until now 8pm
Feeling very sick in the belly today so i did not do my cardio today, i will just rest now

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[Allison]

Agree with the others ! Life fitness for sure
Technogym personally I did not like for the hamstring curls at all

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[Allison]

Hello my friend, you need to see a psychologist just for your lack of objectivity
Atm we still see your abs, I mean : you are still lean bro

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[Allison]

Hello everyone
Today check in with my coach, so 600gr less in 10 days since we started the deficit, weight this am is 63,2kg fasted
This am same routine vacuum, no mobility for sure
1h fasted cardio and then i went to workout glutes but without any stretching of the muscle cause of my hamstring micro tear.
Feedback of my coach is : “everything is on point and i am leaner so we keep the same and check again in two weeks”
Now I have just ordered japanese food for tonight free meal
Xoxo

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[Allison]

Hello mate, agree with the guys, if quads evolve good, don’t change BUT allow some other body parts to catch up, and if quads are responding awesome, I would focus on giving volume on hams and glutes then, cause remember that having a too dominant front side vs back side can create a lot of structural unbalances which can lead to injuries in the future, so keep your lower back side aligned with the quads

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[Allison]

Hellooo
In Paris for exemple you would need 2 tabs per day all year 😂, it kept me in range

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[Allison]

You are welcome ☺️
I wanted to add one thing though
For me “the slow walk”, or “steps” is my cardio activity, I am not allowed to do “real” cardio as I am the type of athlete loosing muscles/weight very very easy
So as an addirional information, it’s important to track your consistency, but some people don’t have to do cardio and just do neat as “cardio”

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[Allison]

Hello everyone
Today 1h fasted cardio
Then few lessons of posing into my studio and one online posing lesson after
Then I gonna workout upper body
Today all administrative stuff has been made for my self society and also the registrations for the posing corrections for november
Tomorrow is check in day
Xoxo

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[Allison]

Hello Tobi, agree with Kuba and Clare for the rate of loss and also for the length of time for your prep. Would allow you to be ready in advance and manage things to reduce stress and fatigue.
Also one thing : I would not track only the kcals for the fruits but their macros too to be more accurate in prep.

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[Allison]

Hello everyone
Been to the physio yesterday just before doing my hiit but then he told me not to workout for few days cause I got a micro tear into my hamstring, so he wants me to stop the stretching type of stuff for it to heal in few days
So yesterday no hiit circuit, and because he was running super late, I had to cancel my online posing lessons at night.
This morning 1h fasted cardio
Today rest rest and focus also on smg that upset me since years
As you know I got a difference btw my left side and right side on the lower body. Which I tried to balance as hard as I can, and he said I did a great job on the left hamstring though
But the left medium gluteus did not catched up the right.
First of all : I am super happy for the hams.
But remains the problem of the medium gluteus.
I know it since years, the leg was not super super obvious as in bikini we just pose front on one side, and on the back pose the difference in legs was not noticeable at all. For me it is as I know so I did my best to catch up.
But for the left medium gluteus I have always felt like the nervous connection / the message that my brain send was not good/ was not received correctly. No matter how I warm up, no matter the corrections of my husband on the execution.
My physio yesterday made me execute some rehab exercises; that I need to implement as my “warm up” routine for glutes.
Basically my gluteus maximus is very strong so while lifting, it was taking the lift and the left medium gluteus was sleeping as a lazy bastard, which was not the case of the right medium gluteus. And with time; the difference of strength btw my left medium gluteus and my left gluteus maximum digged deeper so everytime I was working glutes, the smaller muscle was just relying on the stronger one.
Wide hips appart, ties in appart (which is more a criterion judgement), I got one weakness on my shape which is this one.
It makes me happy that I finally found out how to change things for this, cause I do have a very important goal again in front of me.
Loosing hips (lol) and having longer glutes is smg that I can improve yes but it’s mostly genetics and just being told to change this was a defeat for me as ; how could I do to change smg which is part of my anatomy?
But this left medium gluteus is smg which is not part of my structure : this is an improvement axis on which I have the power to play.
When reaching enough condition for the stage, my glutes were displaying striations on my left upper glutes (which is logical as the hip dip was deep) so I have always been told “conditioning be careful” but that conditionning was needed for me to show longer ties-in and qualitative glutes on stage.
With that being said : I got a lot of work in front of me to catch up.

Today 30min vacuum and mobility ofc and rest and food shopping

Tomorrow some presential posing lessons into my studio, then one online posing lesson and also upper body workout (honestly cannot wait)
Xoxo

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[Allison]

Yes don’t overthink it
Cardio is cardio
Workout is workout
Neat or step are what they are

The most important for you is being consistent with your neat, I mean :
If in 1h you do 6500 steps, try to do everytime the same in average
Don’t go for 3000 one day and the other day 9000
Consistency is what matters, to control better the variables of your process

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[Allison]

Hello mate
First days of increased diet; it’s normal
As Clare said, glycogen
See in the upcoming days if you keep taking 1kg a day, if you do take 7kg in a week, well yes do a step back on the diet for sure
The “rate” of weight gain is mainly visual
I mean atm you stay “lean enough” the weight does not matter much
You could take 4kg a month and stay lean and this would be awesome though
The goal is to gain that weight while keeping a good compo in the process
So don’t follow the rate, follow your body compo and trust your eye

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[Allison]

Hello everyone
1h fasted cardio this am
And routine vacuum mobility
Then I have all day online posing lessons and at night I gonna do my hiit circuit
We have changed the order of workouts as my coach want me to have a high carb day on Friday for the upper body workout
So it will be like this from now on :
Monday low + bike
Tuesday high + glutes
Wednesday high + hiit
Thursday low + rest
Friday high + upper
Saturday high + glutes
Sunday low + rest
Next check-in with my coach will be this Saturday; and we gonna see how the shape/weight evolved for these 10 days of deficit
This morning my weight was 63,5kg so we already dropped 300gr in one week (keeping the free meal on saturday evening post workout of glutes.
Protocol is still 2ui gh fasted and nothing else
Tonight I have 2 more posing lessons late in the evening for 2 of my girls who had to cancel in the past and wanted to rebook, so very busy day
Xoxo

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