[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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[Allison]

Hello Joan, I would add just a touch of protein more, and also if your activity is low on rest day, I would lower the kcals by lowering the carbs.

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[Allison]

Hello Jan,
The nuances of peak week will depend on the division you will prepare your athletes for.
I will depends also on their starting point when entering the peak week.
Coaching a bikini will be very different than coaching a classic physique, and as much as there are divisions and different individuals; some science approaches will work and some others will not.
What I advise you to do is to listen a lot of podcasts, read medical studies regarding the digestive system, how works the liver, kidneys, sodium, potassium, micronutrition in general, assimilation timings etc etc
Cause from what I know, majority of the prep coaches experience comes from knowledge yes, but also from the trials / error

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[Allison]

Hello everyone
Today full day of work on the posing video corrections
First half done this morning after my 30min fasted cardio and my vacuum and mobility routine
Now I gonna workout glutes
But I gonna workout gentle as I felt my hamstring over stretched at the last exercise on the last session on saturday, so waiting for my physio to see me, I gonna focus on squeezing movements rather than stretching movements for today.
Also been massaging and doing the gun on the ham since saturday but the pain is still here
Hope it’s not my 2019 tendinitis which is back again 😂
Let’s see
And after my workout I gonna finish my cardio 30min and then do again the second half of the posing corrections on videos.
Xoxo

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[Allison]

Hello mate, wait 2 weeks of “perfect consistency” and see what happens
You need to stick to your diet plan and daily output to have a valuable vision of the situation.
I may assume you are potentially on a diet and not on macros plan, but what do you mean by “not strict by any means”? Is it on food choices or is it on the number of meals/ do you missed any meals or smg like this?
U can have a strict meal plan with bagel, cheese, chocolate, bread for exemple, and that’s totally fine though, if they are part of your plan and counted in the macros and kcals (and don’t represent 50% of you diet 🫡)
Track your daily activity (steps etc) also and see if your work participates a lot in your daily output, cause as logical as it seems, a lot of people forget to count their work into it. If your work is very physical, vs. behind a desk, we are on 2 different approaches for your growth.
So we need a little bit more details to help you.
And like the others I would say increase 300kcals if after two weeks you see a drop or a plateau

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[Allison]

Hello mate, as my friends said, first of the first : physiotherapist to see the source.
Depending on the “injury” type, you will have different approaches possible, and healing process will be different though
During the time you are waiting for an appointment : remove the three exercises that cause you pain.
It may pass by itself or not
Go to see a physio and come back here to tell us what he said about your troubles
And then we will help you to rearrange your training if needed

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[Allison]

Hello everyone
Today 30min routine stretching minutes vacuuming
Then 30min fasted cardio
Then I will have to go to the gym to do my 30min bike alternated speed
Then i have some posing lessons into my studio
Then i will start my work for the posing corrections tomorrow
And finish by my missing 30min cardio on the treadmill at night
Xoxo

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[Allison]

Agree with the others, even on deficit my weights take a lot of time before decreasing as I litterally refuse to let them down
Even if it means taking more rest btw sets, even if it mean doing a 10seconds rest pause to be able to pass one little rep more, don’t let them delcine, like if your life depends on it.

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[Allison]

Hello everyone
This is my birthday today
Full day of online posing lessons
A little bit sick, periods came strong today
So unfortunately not the best day ever
Xoxo

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[Allison]

Hello Gregor
First years of training you don’t need to be lean lean, you gonna make progresses in the gym and the body gonna change of composition,
Basically eat and grow but don’t eat too much either not to be very fat if it makes sense

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[Allison]

Hello everyone
Fasted cardio 30min and routine mobility vacuum this morning
Then workout of glutes (my husband gonna rearrange few things soon too)
Then food shopping for tonight free meal
Then cooking the free meal
And now i am finishing the last 30min cardio for today
And then shower and eat !
Tonight I celebrate my birthday (but it’s tomorrow)
Xoxo

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[Allison]

Rearrange your exercises selection yes
Also go to see a physio cause shoulder pain can lead to persistent pain in the future if u insist
So go check a physiotherapist, at same time chooses exercises not hurting you
And then after a moment if you don’t feel the pain anymore, try again with soft weights and make sure the execution is perf, and also focus on your mobility
A lack of mobility can also create shoulder pain while working out

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