[Allison]

Hello everyone
Today full day of work on my online posing.
9k steps and 30min cardio today also
Otherwise no workout today.
Feeling a tad tight into the left shoulder and traps so I am trying to book a physio session for tomorrow
Xx

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[Allison]

Hello everyone
So as yesterday was my check-in day, here is the update of the coach :
Next glutes day : refeed to 375gr carbs for the day.
I have dispatched all the carbs throughout the day with a tad more on breakfast pre and post as I am still on macros, I have done it myself.
But I asked for his agreement before.
So total 2570kcals today for the small refeed; and we keep protein at 155 and fats at 50.
As I did my 30min cardio yesterday to save my energies for recovery and rest after glutes training and to drive correctly the food where it needs to be.
So today just 9k steps total and rest day from work also.
Just this xxx

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[Allison]

Another example here :

I am into a deficit since the 2nd week of January.
My weight has dropped since, but this past week, only 100gr less. But the look is way leaner, compo is so much better, less water and less fat overall.
But weight didn’t drop much, muscles are a tad tight, lifts stalled this week, falling asleep is more complicated, and the shape is great but we can see glutes are on the flat side.
Even not being lean enough for a stage shape (I still have 5/6kg to loose, my coach decided to run a refeed on glutes day (today)
He expect a slight performance increase, a more peaceful sleep, and the weight to drop next week.

Don’t need to be peeled to run a refeed, just need to recognize the “signs” your body send you

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[Allison]

Ok great news
You suppress it ? Or reduced?

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[Allison]

I would go for 9k steps and 150/100 kcals more and assess in a week

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[Allison]

Reta for sure imo
I would reduce it

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[Allison]

Hello everyone
Today check-in for my coach : 62,4kg so 100gr less this week.
I can bet he gonna lower the food intake ahah
Otherwise today it’s a full day of work on my posing videos corrections, a lot of people this month, as season just started !
Today I gonna do my cardio 30min to avoid doing it tomorrow!
And total 9k steps daily as usual.
Xx

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[Allison]

Hello mate
Totally normal, natural or not.
I would keep doing my best, but plateau is better than regression. So think about this.
Maintening lifts is not THAT bad

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[Allison]

Hello everyone,
Today same routine stretching mobility vacuum sauna cold shower
Then one posing lesson into my studio this morning exceptionnally
Then upper body workout, 30min cardio post workout and now finishing my daily 9k steps
Tomorrow is check-in day for my coach ✨
Xx

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[Allison]

Hello everyone
Same routine this morning as usual
Stretch vacuum sauna cold shower
Then food shopping this morning
Now full day of work on my online posing lessons and total 9k steps today and later this evening 30min cardio at the gym on the inclined treadmill
Xx

Instagram : @allisontestu
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[Allison]

Please try to find the cause ; cause we don’t want you to feel guilty. You need a mental peace regarding this event.

Is it because you were craving some food types that you don’t eat anymore ?
Is it because you felt bad because of x factor into your day which made you think “whatever”?
Is this because you were hungry ?

What happened that day ?

Any cause can be healed, just tell us why ✨

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[Allison]

Imo Karina Onji on instagram is the best to Teach you how to do, cause there so many posted routines around there not using the right technics!
So take a vacuum lesson online and then re-do this every morning fasted
I also recommend to do it at night before bed with full belly like this in case you need to be avle to execute your vacuum with a non fasted belly, you will be able to hold it more while practicing with real circumstances

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[Allison]

Hello mate, the binge was just yesterday !
CHANGE NOTHING, Stick back to your diet.
Don’t compensate.

Never compensate, otherwise your create a circle of punishment regarding food.

I would better try to understand WHY this happened to correct the cause rather than to punish.
Don’t add steps, don’t add cardio, don’t lower the food.
Just use the fuel for the gym

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[Allison]

From my experience as in france we don’t have great gyms : I would def drive 40min for it.
Cause the quality of machine makes the quality of training and quality of results

You will go into the gym which is closer to you when you will be on the rush or “in case”
But it’s def an investment in time “80min driving” is a big part of your day.

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[Allison]

Oats and cor doesn’t do it for me so your on your own there haha Marc does this however!!

COR is definitely something I miss on my diet plan!! Can’t wait for it to be back once we’ve finished dieting!

Soooo many ways to cook it, check out alison’s IG she always posts it made in a way that looks insane some little air fried ball things 😂😂

😂😂😂 those little balls

https://www.instagram.com/reel/DVTy4G8DAEL/?igsh=MWdjYjRydWFrbXk5Zg==

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

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