[Allison]

Hello guyz

This morning same fasted routine

I weighted myself cause yesterday evening I felt way tighter and this morning 500gr less on the scale compared to last saturday

So diet is up and weight is down

Today was glutes and calves

Hipthrust

Kickbacks

Frog uni

Glutes bridge

Lower back bench – glutes raise

And calves

I am now doing my cardio 40min and after I gonna prep my food for the free meal tonight

Tomorrow rest day and full work day on posing classes online ❤️

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[Allison]

Hello 🥳

No don’t diet down to loose your excesses cause as said by the others, you will put yourself in a position where cravings will come back.

Just keep a diet with a decent amount of food to avoid being hungry, with one free meal a week just to free your mind from the overcontrol and then the regularity of your weekly diet will do the job by itself. You will loose progressively the water retention and your body compo will change for the better.

In that case, the best is always to avoid new cravings !! And they could come back if you try sanctioning your body with a poor diet.

Your mental state is the first goal for the adherence, and the adherence lead to a good body composition.

Use all the excesses you have made in the past at the gym NOW. Your body will use it.

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[Allison]

Hello everyone

Today same fasted routine 30min

I have sent the subcriptions for the posing corrections yesterday evening, and this month it’s gonna be

Thursday 7th 14th 21st and 28th

Now I am doing my cardio 40min on the treadmill and taking care of all the administrative stuffs of a 1st day of the month : declaration of CA for the french state, invoices for the brands I work with etc. Also I am booking the plane for my husband and me for Portugal, from the 15th to the 18th december, we are going to the birthday of my coach @teammhd like every year.

This afternoon I need to go food shopping for tomorrow free meal cause I wanna do burgers home made.

And after we gonna spend some time with my grandma in the ephad (elderly people house) cause she is under assisted breathing oxygen since few days, and the situation is getting worst everyday…

She is 90yo but I can feel she will not make it to the 91 😖🥺

It’s been few years already that she is not herself anymore, she has moments when she is not mentally connected anymore, but now the vital situation is engaged, this is life but I wanna make sure she knows we love her so much.

I lost all my grand parents except her and everytime it’s a punch in the face, remembering us that time is passing fast and we have to spend as much time as we can with the loved ones.

🫶🏼

Love is all that matters.

❤️

Xoxo

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[Allison]

Hello guyz

Today same routine fasted

I go train hams and calves now

Then 40min cardio

After that I got my epilation lazer and then I record a podcast for bikini backstage page

And then I will have to send the subscriptions for my posing videos corrections of december 🫶🏼

Xoxo

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[Allison]

Hello guyz

This morning same fasted routine vaccum stretch mobility

Then my husband and me we went to do food shopping in the morning and after all day posing classes for me.

Now I am off to my cardio 40min

As an update I have changed 12 weeks ago my way to do my cardio.

All my preps I did with ellyptical bike, but once on the contest countries, not all the gym have that type of elliptical I get, it’s a kind of bike standing, and majority of elliptical machines I have seen were always more like ski elliptical which is clearly not the same possibility of intensity, mine was much better.

So i forgot to tell you but I invested a bit of money in a treadmill !

So my cardio since 12 weeks is a fast walk, which is WAAAAAY EASIER to reproduce once in travel for holidays OR in travel for contest, and much more efficient to track my daily expenses, for my coach to have something more linear on which he can work.

All gyms got treadmills and all the world got streets 😂

My cardio (except with team atlas who wanted a cardio with very high BPM😂 very bad idea on me) has always been a fast walk 4 or 5km/hour and this is the only activity I am doing next to the workouts.

I don’t do steps, we tried once buty tendinitis x2 to the wrist cannot handle a watch tight, and if not tight, no steps are counted 😂🤡

So I do 40min cardio but that’s basically 40min of total walk per day

So if I am going to do an activity by foot, I need to count the time and reduce my cardio on the treadmill.

Once in peak weaks, sometimes before too, usually I cannot explore, or walk around in city, cause my expenses will be too high as I barely do cardio so close to the stage, so even steps I cannot.

I let you imagine the invoice of Uber each time 🥴

I can feel this time when I will start the prep, it will be quite the same, 40min total of moving my body a day and a bit of bread and rice ress than before and 8kg are gone this fast.

My next check in is the 5th, so let’s see after the increasing of the diet, how the body will response.

Xoxo

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[Allison]

Hello guyz,

Same fasted routine today

Now I have my posing lesson into my studio

Then i gonna workout glutes and do my cardio 40min

Then I will have to correct the posing videos of my subscribers

And at night i will open the registrations for the posing subscribers of december

🫶🏼

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[Allison]

Hello Alison,

One question, is your husband the one who makes your training plan and teammhd nutrition?

hello Michel, yes exactly, since a year and a half we work the three together, we discovered it was much more efficient this way cause also my husband can adapt according to fatigue, recovery, and be there at the gym often to watch all the small details that my prep coach cannot see as he lives in portugal.

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[Allison]

Hello guyz

Today same fasted routine

Then workout of hamstrings

Leg curl standing 10 / 10x5reps with 5sec rest btw each 22,5kg/22,5kg and dropped until 10 to make the 50reps

Leg curl seated 10 / Backoff 30% max16 42,5kg/32,5kg

Leg curl lying 10 / Backoff 30% max19 32,5kg 22,5kg

Leg curl standing 10x10x10 with 10sec rest between each / 15kg

Stiff with hips supported on smith bar 10x5reps 5sec rest btw each 48kg dumbells

Was a very good one

Then jumped in the car to give my posing lesson into my studio with a bikini athlete coming from Corsica just for this posing lesson ❤️

She comes back tomorrow for the second one at 11am, so I will workout tomorrow after the lesson (I need to go workout with minimum 2 meals in the belly) so 1pm

Now I am currently doing my cardio 40min cause according to the new plan, we increased the food yes (ahahha a bagel with jam and honey per day of workout)

But we went from 6x a week to 7x a week for the cardio.

Tonight I am free after my cardio because I was supposed to see my physiotherapist now but he cancelled… which is not super great as my lower back is painful af and my 2 tendinitis also BUT tomorrow it’s my posing videos corrections day, like every Tuesday, so it will be, posing lesson 121, workout, cardio, then work on thoses videos corrections.

After, I will have to settle the subscriptions for the posing videos corrections of December 🤌🏽 so I will open a box in stories IG and register the athletes to my list, on the 30th nov I will proceed to the paiments requests and informations forms for them to know what I expect from them and their posing check-ins in the 4 weeks of december.

XOXO

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[Allison]

Hello Michel,

The problem here is that your girl need to eat carbs and more kcals, for a long period of time and increase the food each time her weight will stabilize or drop.

She eats almost nothing like most of the non fitness related women nowadays.

It takes time, for some several months and for some others years.

She has to accept taking weight in a near future, to reach her goal in the far future.

You say she is very active, but you don’t say if she workouts or not, building muscle at the gym will allow her to eat more than she could if she does not train.

Loosing 4/5kg cannot be her goal, I am sure she wanna look tighter and less fat. So it goes by building muscle.

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[Allison]

Hello guyz

Today same fasted routine 30min

I did my 40min cardio this morning

And I started my new diet today 🫶🏼

And full day of posing lessons online for me

Then at 6.30pm I have my massage appointment 🤌🏽

Much needed cause my back is all stuck

Xoxo

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[Allison]

Hello guzzzzz 🫶🏼

Today was check-in day :

63,8kg (140.65lb) fasted this morning, so a drop of 1,9kg (3.97lb) in one week, it’s wayyyy too much now 🚨 I am in Off

Total : almost 8kg (17.64lb) less in 12 weeks and we did not cut food THAT MUCH, just 10gr rice less here and there 12 weeks ago.

OFC I am flat as fuck from side glutes, when I lose weight that fast, this is always happening to me

I don’t use any gear except 2.5UI gh fasted since the last time I said I would stop my transition to Wellness.

So this is basically my normal protocol in all my Off Seasons for Bikini.

My coach @teammhd feedback is to increase the diet now until 1st January, now that I am lean enough for an off, to be in an optimal position in kcals for the beginning of the cut.

My husband has modified also a part in workout on my second glutes day (today) he put me again the hipthrust in the session.

We got a clear difference btw the shape when I had twice the hipthrust a week and the shape with hipthrust once a week.

So today glutes and calves

Warm up bands

Hipthrust 2×12 / cluster 4x4x4xmax6 200kg

Kickback straight leg 1×12 55kg / drop 20rep at 40kg

Frog unilateral smith 1×10 30kg / drop 20rep at 20kg

Glutes Bridge 1×10 / 5x5x5x5x5x5x5x5x5x5 5sec rest btw each 90kg

Lower back bench glutes raise 2×17 squeeze on top (half reps on top) with 25kg + bands at knees

Calves 1×10 / 5x5x5x5x5x5x5x5x5x5 5sec rest btw each 50kg

Now i am currently doing my cardio 40min, and tonight is free meal.

Tomorrow full day of posing classes online and cardio + massage at night, will be rest day

Xoxo

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[Allison]

Hello guyz

Today same fasted routine

Cardio 40min post breakfast

Now a bit of work, i need to select some previews of reels for the post one podcaster will do tonight, he ask me to choose 12 reels on his list so it will take me a bit of time, more or less one hour

Then i will need to clean the house

And go food shopping

Tonight medical appointment to renew my prescription for the physio

Xoxo

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[Allison]

Hello guyzzzz 🥰

Today same fasted routine 30min

I went to workout hammmmms and calves

Still same workout, weights are increasing cause I start to get used to the new technic we experience and now that the moves are on point, I can add more intensity.

I still got troubles of wrist tendinits coming back, maybe it’s because i totally don’t workout upper body… just carrying weights with my hands for lower body so it’s probably just a lack of muscle on upper for the weight I carry with my wrists.

Or maybe the effect of the acid hyaluronique i did in july is going away and i need a redo 😮‍💨

I have an appointment with my physio monday so we gonna see that again.

But if we proceed by elimination : tendinits occurs since i dont train at all upper body so more than 2 years.

I might need to re strength my forearms I think, or only train my forearms.

I did my cardio this afternoon and planning my 2024 strategy for bikini.

We gonna start the prep in January, right before we gonna do a blood work which gonna be analysed by my brasilian doctor who follows me already since 1,5month.

He is AMAZING, I will give you his name in case you want a medical specialist in BB

André Rizzuti on IG

We just wanna make sure everything is on point before taking any decision.

Periods came back three weeks ago, I lost them just during one cycle, in october, after the iron deficiency and the problem of weak hair due to iron that I was experiencing.

So periods came back, hair are getting stronger again, iron is good again, and ofc we want that same point for the maximum time in prep, so everything has to be optimal.

The plan is so to start the prep in january, compete in USA for three shows, around March April but can be earlier if the shape is ready.

Ready for me means smg like 3 weeks out.

We know the condition, is always a bit too much, so we gonna stop at the perfect peak for me “my 3 weeks out” look. Particularly if the shows are in usa, where they like fattier bikinis.

Tomorrow I got a medical appointment to renew my physio prescriptions for 8 appointments more, and tomorrow is rest day from gym, so it’s gonna be

Food shopping

Washing machines

Cleaning the house

Unpacking the luggages from Mexico

And do my 40min cardio.

Xoxo

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[Allison]

Hello everyone

Today same fasted routine

I had a psy appointment early this morning (this is something I have found necessary cause being a pro athlete can be messing sometimes with our perception of ourselves, in relation to our goals, it’s often hard for me mentally to overcontrol everything, including every aspect of my life sometimes)

I have full day of posing classes online today, I have a break of one hour now so I am doing my cardio 40min to have nothing to do tonight.

I definitely need a massage soon, this is a moment I really enjoy and my psy told me to privilege more moments for the person, not only the athlete I am.

Let’s see if my massagist had a spot tonight.

If not it will be on friday, on my rest day.

For those who don’t lnow know me personnally, I am someone very perfectionist (on myself, on my physics) and I always see me as something not perfect enough, so I focus way too much on everything which is missing or not perfect, and never on what’s good.

I know this mindset bring me where I am today, but I also know I am my worst enemy in everything I do, cause I really need to see things in a more positive way.

Since I renounce to do my transition to Wellness, I feel better at 80%, cause I am aligned with my values and with what my body wants for me (this was not wellness I know it, it’s something btw bikini and figure and that’s my genetics, so no need to push things)

But I still have a lot of work to take back this 20% missing.

A lot of athletes need psy appointments, no because we are crazy, but because we all started this sport for deep reasons, mines were always “being good enough, being worthy of smg”.

Those 20% remains the fear of not being good enough once back on stage, and I need to work harder on myself before January (the prep start) to really realize I deserve the things I put the work into.

I don’t wanna start a prep thinking I gonna be not good enough…!

Even in the way I plan to take back those 20%, I realize the over control I do on something that I just need to let it go 😂😂😂

I thought it could be important for all the persons reading my log, that we are all humans and all weak at some points, and there is litterally no problem to be helped.

My homework for the next days before my next psy appointment is to write down, the moments or situations that makes appear this feeling of “never good enough” to identify the source.

Now I gonna work ❤️❤️

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[Allison]

Hello guys

Today same fasted routine

Yesterday on my log I have made a mistake. It was hams day, glutes day was today

I did workout glutes today at midday and now i am off to work on my posing videos corrections.

After I gonna do my cardio 40min.

Tomorrow is full day of posing lessons online, and also rest day from gym and I will not do my cardio.

Xoxo

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