[Allison]

Hello 🙌🏼

Same routine today 30min Vacuum/Stretching/Mobility

But rest day from workout and all day on online Posing Lessons 👌🏼 like every Wednesday and Sunday

Gonna have a jump in the pool I think and then do my 30min cardio 🙌🏼

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[Allison]

Hello Guyzzzz 🙌🏼

Same routine today 30min Vacuum/Stretching/Mobility

Glutes Workout went awesome at midday

I am working all afternoon on my Posing Abos’ Corrections (next to the pool) , and in 40min I have a Posing Class online for one client ❤️

Then I will go back to my Posing Abos’ Corrections again, and my 30min cardio after I am done 🙌🏼

Working home is really the best feeling ever 🥺

Have a great day

Instagram : @allisontestu
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[Allison]

Hi! Welcome to the team! How have you changed your training since moving from bikini to wellness? How are you finding the transition?

Hello Luis, thank you 🙏🏼

Yes I have a total new routine, cause to stay Bikini, I’ve only been working out Glutes 2x a week, and 1x hamstrings, and Calf since almost 2 years 🥺

I was not allowed to workout : quads, back, shoulders, triceps, biceps (cause my bikini feedbacks were always “too muscular” / “too much upper” / “too wide” when it was not “too dry”, sometimes was both 😬)

My glutes Workouts were only hipthrust, Kickbacks, Abductors and that’s all.

My decision to become wellness is born from the feedbacks I’ve heard, even not working out completely, I was always too big.

Secondly, during every Off Season Bikini I was growing more and more in muscles everytime while being totally natural, so just with food and training.

I became really sad, cause training like this for 2 years is awful, I feel inside like a body builder, and I got so much passion for the discipline, that for bikini I was feeling unbuilding and not building.

So basically I train now all the lower body muscles and since one month not the upper body anymore, cause the upper is growing way too fast.

And in 5 months, the progresses are huge cause I was in restriction a lot in terms of Workouts, but from now on we need to create what I’ve never had in muscles, so it will take longer 🤗

I am so happy of my daily life atm, I feel like a body builder and i feel exploiting my potential the max I can 🙏🏼

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[Allison]

Hello Guys 🙌🏼

I’ve received my new workout routine (@rise.up_coaching my husband)

SÉANCE ALLISON

Lundi : LEGS (Quads)

Mardi : GLUTES

Mercredi : OFF

Jeudi : LEGS (Hams)

Vendredi : OFF

Samedi : LEGS (Full)

Dimanche : OFF

1// LEG (QUADS)

SQUAT SMITH

Warm up : 2 sets (not to failure)

2 / 3 FEEDER

working set :

10 à 12

Backoff (-30%)

12 à 15

———————————————

LEG PRESS

2 / 3 FEEDER

working set :

10 à 12

Backoff (-30%)

12 à 15

———————————————

LEG EXTENSION

2 FEEDER

3 x working set :

10 à 12

Backoff (-30%)

12 à 15

———————————————

LUNGES SMITH

2 FEEDER

working set :

10 à 12

Backoff (-30%)

12 à 15

2// GLUTES TRAINING

Hip Thrust

Warm up : 2 sets (not to failure)

2 / 3 Feeder

Working set : 10 to 12

Backoff (-30%) : 12 to 15

—————————————-

Kick back

2 Feeder

3 Working set : 10 to 12

————————————-

ABDUCT MACHINE

2 / 3 Feeder

2 Working Set : 15 to 20

1 Cluster : 8 + 8 + 6 + MAX (15secs rest)

—————————————

STIFF

2 Sets (Light weight, just stretching) : 15 to 20

3// LEGS (HAMS)

STAND LEG CURL

Warm up : 2 sets (not to failure)

2 / 3 FEEDER

2 working set :

10 à 12

Backoff (-30%)

12 à 15

———————————————

HORIZONTAL LEG PRESS (feet up)

2 FEEDER

2 working set :

10 à 12

———————————————

LYING LEG CURL

2 / 3 FEEDER

2 working set :

10 à 12

Backoff (-30%)

12 à 15

———————————————

STIFF

2 FEEDER

2 working set :

10 à 12

4// LEG FULL

SQUAT SMITH

Warm up : 2 sets (not to failure)

2 / 3 FEEDER

working set :

10 à 12

Backoff (-30%)

12 à 15

———————————————

LEG PRESS

2 / 3 FEEDER

working set :

10 à 12

Backoff (-30%)

12 à 15

———————————————

BULGAR LUNGES

2 FEEDER

2 x working set :

10 à 12

———————————————

RDL

2 FEEDER

working set :

10 à 12

Backoff (-30%)

12 à 15

We reduced the workout from 5 to 4 only

My body is growing more at the moment with 4 Workouts a week

🙌🏼

So today, like usual, I did my 30min routine of vacuum stretching and mobility

And then went to workout with my husband (just on Leg days, not glutes) for him to push me more

Kisses ❤️

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[Allison]

Hello ❤️❤️

As every Sunday, I spent all day on my online Posing Lessons today 🙌🏼🥺

This morning was the same routine like everyday

30min Vacuum/Stretching/Mobility

And it’s my rest day from workout also 🙌🏼

I’ve received the feedback from my prep coach @teammhd and from my husband/trainer @rise.up_coaching after my check-in of Friday 😍😍😍

Weight has increased this past 3 weeks of 1,1kg, so we don’t change anything in the diet for now until the weight’ll stabilize with the new diet I am doing (received 3 weeks ago and that I’ve posted here on my log at the beginning of the chat 👌🏼).

The coach @teammhd is happy, he’s seeing more glutes progression than legs, but he’s happy cause legs are gaining density 🥺

My husband is working on my new program right now, we’ll probably reduce my 2 glutes Workouts to 1 only per week. Or the legs will catch up the gap of progression with the glutes OR 😂😂😂 Glutes will keep improving cause more rest for that muscle group 😂😂😂 I don’t know on what I’ll bet 🧐

Since Thursday my joints are getting better, was much needed to add an unpredicted rest day on Friday, but it made such 1 huge difference! And shape was my best ever yesterday after a very low volume glutes workout! During my physio on Thursday, Matthieu (my doctor) made some DRY NEEDLING into my two wrists to help removing the sensation of “frozen articulations” during the night or when I wake up.

I needed 2h post wake up to recover fully my wrist mobility because of my two tendinitis, and since 3 days, it’s just about 5 first minutes post-wakeup, I swear it’s a game changer, so if anyone of you got tendinitis, try the dry needling, recommend x1000000.

I’ve also using a support for mobile phone when I need to work on it, to avoid the bad hand and thumb placement while working, cause that is the main cause of my two tendinitis, I spend hours working on the phone, and I know my right tendinitis arrived because I’ve switch my hand on the phone to rest the left wrist 😑😑

All of this to say that, check-in feedback was awesome, and I am so happy doing what I like the most at the moment.

Have a wonderful Sunday ❤️❤️❤️

Instagram : @allisontestu
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[Allison]

Hello Peeps 🙌🏼

Today is chill day, I’ve done fasted

30min Vacuum/Stretching/Mobility

I spent all day in the pool in my garden

Tonight I’ll go to train Glutes

My training will look like this :

GLUTES TRAINING

Hip Thrust

Warm up : 2 sets (not to failure)

2 / 3 Feeder

Working set : 10 to 12

Backoff (-30%) : 12 to 15

—————————————-

KICKBACKS

2 Feeder

2 Working set : 10 to 12

————————————-

ABDUCT MACHINE

2 / 3 Feeder

2 Working Set : 15 to 20

1 Cluster : 8 + 8 + 6 + MAX (15secs rest)

—————————————

STIFF

2 Sets (Light weight, just stretching) : 15 to 20

Then I am gonna do my 30min cardio and order sushi for my free meal as my Post workout meal 🍑

Have a great Saturday 🙌🏼

Instagram : @allisontestu
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[Allison]

Hello Guys 🙌🏼

So today I’ve done like usual

30min Vacuum/stretching/Mobility routine fasted

+ THE CHECK-IN & MEASUREMENTS to my coach @teammhd & my trainer @rise.up_coaching

Here the measurements (last time was 20th may, so 3 weeks ago) :

09/06/23

Weight 68,5 kg (+1,1kg)

Shoulders 117,5 (+0,5cm)

Waist 65 (-0,5cm)

Glutes 103 (+0,5xm)

Left upper Quad 60 (0)

Left lower Quad 49 (+1cm)

Right upper Quad 61 (0)

Right lower Quad 49 (+1cm)

Calves 37 (0)

Waist is better, and I feel better since my physio appointment also, and I’ve changed my food choices since (instead of potatoes, I’ve chosen less volume as rice or pastas, and instead of chicken, I’ve switched often for white eggs)

I was supposed to go Workout today, but since my physio yesterday, I had pain in my neck so I prefered to rest today. Wiser.

So I’ve made my cardio 30min and then I went on a photo/video/interview shooting for MWay (french rising producer) and all the afternoon was just about Posing Posing Posing 😍

Cannot wait to share with you on IG after this weekend 🥺🎊

I ACTUALLY realized I look bigggggg in photo/videos pro, bigger than I am used to see myself 😂 which is good, I always feel like not progressing, not gaining size/volume/density enough, but it’s something else when a pro photographer makes the job🥺

If I make you the recap:

I’ve started Body-Building in 2016 with 47kg as my starting point for 170cm tall.

My stages weights in ifbb pro bikini were often between 54 and 56kg

My off seasons weights in off season bikini were often between 61 and 63kg

Now for my growing phase for Wellness (started in January 2023 – total of 5 months) I was this morning at 68,5kg 😍

So total +21,5kg total since my bb debut

My actual condition is similar (even a bit better) to my previous 61kg off bikini

🤗

Tomorrow night is freeeee meal, idk maybe sushis and bread and cheese 🧐😂🙌🏼

Instagram : @allisontestu
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[Allison]

Hello Guys 🙌🏼

So today I’ve done my

30min Vacuum/stretching/Mobility routine fasted

Then Breakfast, and I went to train Legs this morning.

Here is a preview of my today’s legs workout:

5min Bike high resistency

5min mobility/activation of the Psoas

SQUAT SMITH

2 warm up sets

2/3 FEEDERS

1 WORKING SET 10 to 12 reps

1 Backoff (-30%) 12 to 15 reps

———————————————

LEG PRESS

2/3 FEEDERS

1 WORKING SET 10 to 12 reps

1 Backoff (-30%) 12 to 15 reps

———————————————

RDL

2/3 FEEDERS

1 WORKING SET 10 to 12 reps

1 Backoff (-30%) 12 to 15 reps

———————————————

BULGARIAN LUNGES SMITH

2 FEEDERS

2 WORKING SETS 10 to 12 reps

———————————————

LEG CURL

2 FEEDERS

2 WORKING SETS 10 to 12 reps

———————————————

STIFF

2 FEEDERS

2 WORKING SETS 10 to 12 reps

+10 min posing for Wellness

This is a ponctual workout, we needed to review the whole process as my joints are suffering a lot at the moment.

Cannot wait to receive Osteo Pro + Join-in cause it has a super great reputation, as soon as I will implement it in my routine I’ll make you an update on my joints troubles 🎊

After my workout, I’ve had 1 presential posing lesson in my Posing studio next to Paris, and omg… My girl just transformed, she came to have her last posing check-in before her show and I’ve had almost NOTHING to correct… Omg I mean 🥺

I’ve received her first time in my Studio 8 months ago, and taught her everything from zero, then I was following her posing weekly for several months with my Posing abonnement plan (clients send me videos of posing and I make voice over corrections on their video playing) and I knew she improved a lot with this technic helping her to be very autonomous, but she did not even ever compete before and she applied religiously everything I taught her 🥺

This has no price for me 😭

I went to have a quick but huge jump in the swimming pool cause the weather is insanely hot today. And I’ve noticed it makes me so much good on my painful joints also, I think I will do it more regularly.

Now I am currently in the waiting room of my physiotherapist to make my weekly check.

🤗

Instagram : @allisontestu
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[Allison]

Hello Everyone, been a very busy day ❤️

Posing Lessons online all day, 1 business call tonight, and late 30min cardio now.

Tomorrow’s plans are Legs Workout, 1 presential Posing Lesson in my Posing Studio for one of my Bikini competing this weekend in the regional in France, and right after the lesson, I have a physiotherapist appointment for my weekly check

I have several troubles to follow as:

Diastasis

2 tendinitis (Left and right wrists) – left since 1 year, but right arrived 10 days ago

My articulations make me suffer atm with the progressive overload, even with the deload we’ve made 2 weeks ago, so need to check those also

🙌🏼 Have a great night 🙌🏼

Instagram : @allisontestu
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[Allison]

Hello Everyone 🙌🏼

As every Tuesday for the month of June, I’ve received all the posing videos Check-Ins of my posing corrections subscribers.

So today looked like this

*answering my posing clients DM (appointments on presential posing lessons – in my posing studio next to Paris – and answering questions regarding posing) while drinking my coffees x 2

*Vacuum/Mobility/Stretching for 30min

*Meal 1 Workout Day (🍑 today)

*Shower

*Start Corrections of the half of the clients on their posing videos

*Eat Pre Wo and Train Glutes

*Go to look for my big Tbjp COR to the Post

*Come back home and eat Post Wo

*Give 1x presential Posing Lesson of 1h in my Posing Studio

*Chill 30min and drink a coke zero

*Correct the 2nd Half of the posing Videos

*Eat Meal 4

*Cardio Ellyptical 30min

And now I am writing all of this to you, and I gonna chill, it’s 9.40pm, and tomorrow all day I’ll be giving Online Posing Lessons (Rest day from Workout)

❤️

Thank you for all of this. 🙏🏼 Can I ask because of the gh: Do you controle your blood sugar during the day? Is it in range without using metformin or insuline?[/quote] Hello Kai, yes I do check my blood sugar, and it’s around 80 and 90 in average, totally in range at the moment

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[Allison]

Hello Everyone 🙌🏼

As every Tuesday for the month of June, I’ve received all the posing videos Check-Ins of my posing corrections subscribers.

So today looked like this

*answering my posing clients DM (appointments on presential posing lessons – in my posing studio next to Paris – and answering questions regarding posing) while drinking my coffees x 2

*Vacuum/Mobility/Stretching for 30min

*Meal 1 Workout Day (🍑 today)

*Shower

*Start Corrections of the half of the clients on their posing videos

*Eat Pre Wo and Train Glutes

*Go to look for my big Tbjp COR to the Post

*Come back home and eat Post Wo

*Give 1x presential Posing Lesson of 1h in my Posing Studio

*Chill 30min and drink a coke zero

*Correct the 2nd Half of the posing Videos

*Eat Meal 4

*Cardio Ellyptical 30min

And now I am writing all of this to you, and I gonna chill, it’s 9.40pm, and tomorrow all day I’ll be giving Online Posing Lessons (Rest day from Workout)

❤️

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

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[Allison]

Wow, amazing. Welcome to the community, I saw you compete in Alicante and since then I have followed your process.

Thank u 🙏🏼🙏🏼

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

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[Allison]

GROWTH FOR WELLNESS

My Prep Coach since 7 years = @teammhd

My Trainer for this Growth = @rise.up_coaching (my husband also 🤗)

Fasted :

2,5UI GH

15gr Glutamine + 1cap Probiotics + 600mg Nac + 1gr Curcumin

30min Vacuum / Stretching / Mobility

Training Days Diet :

1/ 135gr WHITE BREAD + 4 LARGE EGGS + 100gr BLUEBERRIES

– Multivitamins

– 1gr Omega3

2/ PRE-WO : 85gr COR Tbjp + 45gr ISOLATE + 10gr ALMOND BUTTER + 100gr BANANA

– B complex

– 5000IU Vitamin D3

– 1gr Vitamin C

3/ POST-WO : 85gr COR Tbjp + 35gr ISOLATE + 100gr BANANA

– 6gr Creapure

4/ 200gr RICE or 170gr PASTAS or 250gr POTATOES + 100gr CHICKEN BREAST + 50gr AVOCADO

5/ 200gr RICE or 170gr PASTAS or 250gr POTATOES + 90gr CHICKEN BREAST + 50gr AVOCADO or 4gr OLIVE OIL

6/ 40gr CARBS + 25gr PROTEINS + 10gr FATS (OF MY CHOICE) *usually I eat White Bread / Egg / Carré Frai 0% Garlic & Herbs*

– 1300mg Primrose

– 400mg Magnesium

– 1gr Vitamin C

– 15mg Zinc

Rest Days Diet :

1/ 60gr COR Tbjp + 40gr ISOLATE + 25gr ALMOND BUTTER + 50gr BANANA

– 6gr Creapure

– Multivitamins

– 1gr Omega3

2/ 110gr BEEF 5% + 130gr RICE or 150gr POTATOES + 70gr VEGGIES + 5gr OLIVE OIL + 23gr CARBS FROM FRUITS *usually I eat raspberries*

3/ 100gr CHICKEN BREAST + 70gr VEGGIES + 10gr OLIVE OIL + 20gr CARBS (OF MY CHOICE) *usually White Bread + 10gr CARBS FROM FRUIT *usually I eat raspberries*

– B complex

– 5000IU Vitamin D3

– 1gr Vitamin C

4/ 80gr WHITE BREAD + 4 EGGS

5/ 100gr CHICKEN BREAST + 60gr VEGGIES + 5gr COCONUT OIL + 50gr AVOCADO + 25gr CARBS *usually I eat raspberries*

6/ 20gr CARBS + 30gr PROTEINS + 20gr FATS (OF MY CHOICE) *usually I eat White Bread / Egg / Carré Frai 0% Garlic & Herbs*

– 1300mg Primrose

– 400mg Magnesium

– 1gr Vitamin C

– 15mg Zinc

NOTES

* Food is weighted cooked

* 6L water per day

* Salt at each meal

* Spices, soda zero allowed (I don’t like zero sauces & syrups so I don’t use them)

* 1 Free Meal per week (untracked, totally free from kcals counting)

* 30min Cardio everyday except on Quads/Hams days

* Started today 10mg Anavar before Workout (5x week)

* Periods’ Cycle Stable / No contraceptive Pill since 28th February 2023

WORKOUT SPLIT

Monday LEG + CALF

Tuesday GLUTES

Wednesday REST

Thursday LEGS + CALF

Friday GLUTES

Saturday LOWER BODY (Active RECUP) + CALF

Sunday REST

In the next Post, I will detail my workouts 🎉

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[Allison]

HELLO EVERYONE 🎉

My name is Allison TESTU, I am 32 years old and I am from France. I’ve started Body-Building by hazard actually in February 2016.

I’ve had a very common lifestyle, a lot of work, not much time to eat, and I was feeling okay with that.

Until the day I’ve started to be very sick because of my poor and not nutritive feeding, and I went to hospital. My husband which is a Body-Builder, told me I should start taking care of my body from the inside and the outside.

Everything started with my coach @teammhd at that moment. From February 2016, because of my husband @emanuelmorgado , and I thank him now, my life started to change in a way I couldn’t imagine.

From my first contest BIKINI in Portugal in October 2016 until now, 2x Qualified for the Olympia 21 and 22, and Invited for AC Ohio 22 and AC Uk 22, I’ve discovered in myself a consistency and tenacity I could not think possible.

My heart has been leading my way since 2016, and the road has been full of surprises, particularly after August 2021, when I’ve won the Europa Bikini Pro in Alicante and get my first qualification for the Olympia, getting a 12th Place at my first Olympia, and 4 weeks right after it, getting my second Olympia qualification at the EVLS Bikini Pro in Prague.

Then I’ve been invited to the huge ARNOLD CLASSIC OHIO PRO 2022, and I’ve finished last, but I know our mistakes, way too muscular and dry.

2022 has not been my best year so far I admit, but still close to the top5 at the Pittsburgh Pro and New York Pro.

My best Achievement this year has been to be able to go on the Arnold Classic UK Pro stage, after a prep of only 5 weeks due to a very particular injury (diastasis) which obliged me to stop any type of physical activity (even walk) in July 2022. What a challenge… But I’ve adapted myself, and place 8th in the UK. One of my best victories, cause I’ve tried my best to always come back stronger.

After my 3rd place at the Yamamoto Cup France, in October 22, I’ve joined the Team Atlas to be sure why I was “not fitting” the division, for it to never happen again.

Cause that was the point which made me finish last in Ohio last year.

With Teams Atlas, I’ve made a 4th place in EVLS PRAGUE 2022, so I’ve lost my crown 😔, and then I’ve made a 2nd place in EUROPA PRO 2022, so I’ve lost my 2nd crown 😔x2 😂😂

But surprisingly, at the OLYMPIA VEGAS, I’ve made a 2nd Call Out with the worst shape of my life (skinny, flat, not conditionned), surpassing the Bikini Athletes who beated me in Europe 😒 but they were looking better than I do.

So… With the Shapes I’ve felt the best, I’ve won with my coach @teammhd two Olympia Qualifications, 1 invite to the Arnold Ohio and UK, and one 2nd Call at the Olympia 2021, but with the modifications that the judges asked me to do after, I never won anything again in Europe, but still made it to the 2nd Call out in Olympia 2022. I’ve lost confidence in myself at the same time that I’ve lost my muscles and what was definiting me from day 1.

If you know me, you know that I was only training Glutes and Hams since more than 2 years to fit Bikini, but after Olympia 22 my head exploded, burn out type, disgusted about the Bikini category, how low they eat, how low they train, and I’ve decided to start growing for Wellness. I don’t know nothing about my natural abilities, cause I’ve never pushed myself to the limits, but I refuse to unbuild myself everytime more, I love Body-Building, and Bikini has became too frustrating for me.

So from now on, I am in Growing season with my coach @teammhd and my husband @emanuelmorgado @rise.up_coaching leading the Workouts.

I gonna share my daily routine in this Blog ❤️

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

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