[Allison]

Hello everyone
Today it’s raining a lot in Alicante so we will not be able to do much more than workout; except if it stops.
So today glutes workout, 20min liss and 8k steps to do 🫡
Yesterday we had the appointment with the agency and moving to spain might be easier than what we thought it could be !
Now just need to start after new year eve to organize the departure !
Xx

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[Allison]

Hello mate, I do exactly same as you since years, 6L water for 12gr sodium but in my diet I have more potassium sources.
I tend to supplement in potassium at the end of a prep when my food sources in potassium are lower (as my doc told me to)
Always been working fine for me; bloods also balanced as they should be, blood pressure and HR normal.
I can chock a little cause the sodium is high compared to the average but if you work well that way; I don’t think a change is necessary

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[Allison]

Yes, solution is remove both, see if it stops.
If it stops; just add the pre.
If it’s starts again, remove.
And then just add the eaa.
If it’s stops, well that’s the combination of pre + eaa OR just the pre isolated.

Now could be the compo of this and your way of taking them, that’s not mandatory the product in itself.
If you take them fasted for example, that can be way too aggressive for your gut, or if you take them without enough water also.

It can be leucine, beta alanine, cafeine, creatine, sodium, nitrates for example which can disturb your gut and/why not play a role into bloating and water retention.

So maybe I would try beforehand to take it for few days with more water before suppressing totally the products and doing the elimination just to see if it’s just “the ingestion procedure” which is not good for you

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[Allison]

Hello everyone
First day in Alicante
We arrived yesterday midday, so we rent a car, made food shopping, went to walk, then thai massage post plane (like usual), and then walk again next to the beach.
Today we got an appointment with an agency to see the options for a future moving here in Spain.
This afternoon my husband gonna train and me going to do my Liss 20min.
Xxx

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[Allison]

If you bloat means digestion isn’t optimal; so then that’s logical for the small weight increase. Did you change anything else into your pre workout meal ? Type of food? Brand of food, flavour or cooking ?
If you did not changed anything else than the pre and eaa it might be a small intolerance to sweeteners.
Any gut intolerance can cause water retention but that’s not mandatory.
If you did all your cardio, drink all your water, followed your diet and did not changed a single thing else than this, it might be this.
You started pre and eaa this weeks or before ?

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[Allison]

Hello everyone
Today travel day for Alicante, Spain
Rest day also but 8k steps
Xxx

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[Allison]

Hello
It’s down to preference, what matters is doing the cardio.
Now that being said; I did both, fasted and during the day; and I have noticed that fasted the “wake up” effect on my body and the fact I stay fasted longer; is positive on my digestive system and also my mood for the day.
But that’s a personal observation and personal result. Might be different for others so up to you

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[Allison]

And now if it’s for lifestyle; online coaching is totally fine but for both of the two differents types of coaching: only thing you have to do is taking the time to discuss with them; discuss with their actual clients, old/ex clients, even the ones who are not satisfied (it matters) and choose someone who’s attitude and vision is aligned to yours, as you need a trust relationship.
What I don’t advice you is to base your choice on a “social medias cover”, there are a lot of coach who got way too much time to create content, which is good, but sometimes that’s not mandatory related to what they are truly capable of. The good reputation of a coach is something that others people will speak about and you will see it also by the results they give on their genetically gifted clients but also the non gifted clients, but you can’t judge on a “social medias good marketing” as nowadays that can be a trap.

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[Allison]

Hello Luna
It depends on your goal.
Do you just want a coach for a lifestyle or a coach for contests?
Cause both are pretty different approaches and the price may vary cause of that difference.
A prep coach can be much more expensive as their investment is more time eating if it makes sense; and check-in with them are more often and sometimes very very often.

So first of all; tell us what is you personal goal right now ?

If your personal goal is competing; you need to find someone who knows the category by heart; and when I say that I mean litterally by heart; cause the body building world became lately very very saturated and level is super high; so if you have an experienced coach but this one does not know the criterions perfectly; you can unfortunately loose a lot of time, and any loss of time; is a loss of money by defaut.

And this has nothing to do with coaching skills at all; there are out here (europe or usa) amazing coach, very human and passionate, but if they don’t understand the division perfectly; those skills and experience are useless.

So tell us what is your goal.
And if you are based in USA; I think you could also take a coach from USA, cause even if nowadays it’s good to be coached online, nothing replace a good face to face check-in once a month with your coach or some trainings here and there with you coach, thing which will be impossible with an european coach, particularly if you don’t have an heavy budget.

Waiting your answer

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[Allison]

Hello everyone;
I have received my feedback from my coach; he is happy of the weight increase but wanna control it a little; he does not want to reduce food so he will just add a little more output weekly, he added a 3rd 20min liss per week.
That’s all for the update.
Today is the last day in france, so tomorrow morning we fly to alicante.
Today glutes workout, 8k steps total and also 20min liss post workout.
And tonight free meal

Xx

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[Allison]

Hello mate; go do some dry needling rn during the deload and thank me later 😂
Been exact same situation than you and 2 days after physio dry needling i had nothing anymore
For me the pain was in the bottom part of the sumo DL when I was in deep amplitude

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[Allison]

Hello everyone
Today rest day
8k steps
We gonna do food shopping for tomorrow free meal
This am I had my check-in for my coach
62,5kg so 500gr more in one week.
I don’t feel fluffier but I actually feel leaner but still took weight which is funny.
Waiting his feedback
Xxx

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[Allison]

Hello mate, yes you should !

One per week at least for legs, they are judged by the judges and they went for shorter length of boardshorts for that purpose.

On top of this; you are an athlete; so basically you need to workout your shape to keep being a balanced human; not training certains body part can create a lot of functionnal imbalances.

You def need calves also and glutes

Glutes for that lower back/upper glutes junction which makes the waist ratios even tinier.

Push pull legs is a great option

Or muscle split for upper + legs

For legs for MP this is what my husband is currently doing

squat / hacksquat

Leg press

hipthrust

Lex extension

Leg curl

Rdl

Kickback for medium glutes

Abductions

Calves

*not in the good order

If you see the legs becoming bigger than the V taper on the upper body, you can fo a step back on legs and do one week on one week off, but that’s def important

Make sure your breathing is impeccable; your midsection is one of the most important thing to preserve such as the bikini category

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[Allison]

Hello everyone

Today massage deep tissue with my husband. Then upper workout and then 20min liss post workout and 8k step for today still.

Tomorrow check-in for my coach

Xx

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[Allison]

Hello mate; just wanna make sure you eat enough; cause eating ok is good but you need to eat to feed the intensity you want to add into your sets

I don’t think you should depress yourself with the lack of progression.

You should push your maximum and if the rep does not pass; it does not pass, getting good on one exercise at same weight for few weeks it’s the main goal here; and what I would do before changing the routine is moving this exercise somewhere else into the workout; ideally beginning of the workout to be fresh on it. If it’s already what you are doing, don’t be too hard with yourself; it just means you really train intensely imo and then you can’t hope progressing each time when you gave your everything already previously.

So I would make sure to stay on the plan you already do; imo; and just let your body getting used to that weight and making sure every single week you hit the same reps; with time you will get better, be patient

And if you are bored of this workout; you can just go back to something different , as Sasan said; nothing is special; u just have to find something which work and that you enjoy doing to keep consistency that’s all

For many many many weeks I had exercises on which I couldn’t progress, so I was litterally micro loading 1,25kg here and there.

Make sure you eat enough; sleep enough; recover enough, and be patient

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