[Allison]

Hello everyone
Today check-in for my coach 62,5kg so 500gr drop in one week without any fat loss tool in place still.
Everything is moving slow and steady !
Performance at the gym is still great !
Sleep on top and my new routine is making me well 😍❤️
I am sure he will not change a thing this week still.
Today full rest day no gym no cardio just 9k steps total !
Filming some content for protan
And a little bit of work on my registrations for the next month for my posing video correction girls for March xx

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[Allison]

Hello mate, go to check a physio asap and make an exam (MRI?)
Could be torn but could be also a tendon/muscle which has ripped on something, as it happened to me on other movement patterns.
It makes a big noise “clac”, instant loss of strength and total relaxation of the muscle. I stopped instantly to train on this movement in particular and checked if other patterns were painful, they were not.
I thought I have torn something but the day after no bruise nothing, just a very very little feeling, and two days after nothing anymore.

Short term : REST, PHYSIO/exams, DON’T STRETCH THE ZONE AT ALL, don’t massage at all, just wait results and check if other exercises are painful or not. If they are not, then there is no problem to do them “with brain and consciousness”
Only physio / exams results will say what to do after

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[Allison]

Hello mate, not me.
I think running can be good on a short period of time but running on long term periods can slow down your progress at the gym, it’s a very taxative discipline which does not help much for muscle growth.
Do you have any question regarding that topic ? ✨

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[Allison]

Hello everyone
Today same routine
Stretching mobility vaccum sauna cold shower
Full day of work on my video posing corrections today and upper body workout also, followed by 30min liss and total 9k steps today.
Tomorrow check-in for my coach ✨

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[Allison]

You need to make maths
Or you can go on an easy road and buy some empty steambags for rice on amazon, I am sure you can find some
Like this you separate the rice when it’s raw and you cook all together in a steam machine or into a 🥘

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[Allison]

Hello mate, I would add more carbs pre and post workout than the one before bed always
Imo

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[Allison]

Hello everyone
This morning my usual routine, then dentist, then full day of work on my online posing lessons
Then 30min liss at the gym and total 9k steps today
Xx

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[Allison]

Hello mate, try and error.
If drinking an expresso or taking a pre, does not disturb your sleep, then I don’t see any reason to stop.
On the papet it’s better not to, cause you can have troubles to fall asleep, but if you don’t have trouble then it’s all fine.
If you already experienced disrupted sleep, pumpage tbjp can be great instead

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[Allison]

Hello everyone
Today stretching mobility sauna cold shower routine
Then glutes workout
And then 30min cardio post workout
With 9k steps total also
That’s all for today
Tomorrow dentist 😂
Xx

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[Allison]

And anothet point; ask the coach if you CAN compete this year; as maybe he will think you need more time to be competitive.
Don’t aim for a contest; AIM for a physique.

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[Allison]

Hello mate; yes get a coach; cause that’s not easy at all doing all by yourself when you have no idea how nutrition works. Even for someone knowledgeable; that’s hard to do cause they would need to be objective and detached.

The coach will send you a plan : cardio, diet, water, salt, training, rest, steps, abs/vaccum/stretching routine; and your job will be to apply it 100%.

Just want to alert you on the fact that : if you wanna be an athlete : your job is to do 100%
Not 20, not 99, not 101% : litterally 100%.

Otherwise the end result will not be how the coach envisoned it.

From lifestyle (balanced way of life) to athlete (not balanced, all IN) there is a a world, and you will need to be able to be 100% disciplined.

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[Allison]

Hello everyone
Today same morning routine
Stretching mobility and sauna
Then cold shower
Breakfast
And spent 4 hours total with my husband to make the full house cleaning, I swear when we will have a house in spain that I gonna pay someone to do it for us, that’s something which upset us so so so much.
I am not against doing some house cleaning here and there but the deep full one, it’s a real work, and now I am all fucked up 😂
My back is so painful, my arms were cramping and same for my husband; but it’s done !
Which is good is that it makes a goooooood total of steps lol
Now eating second meal and then one posing lesson into my studio and after this lesson, 30min cardio at the gym !
Xx

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[Allison]

Hello mate, agree with Kuba here

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[Allison]

Hello everyone
Same routine stretching mob vaccum sauna cold shower 🫡😂
Today full day of work on my online posing lessons
9k steps to do and 30min liss at the gym tonight 🫡
Xx

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[Allison]

I also like them as Michaela !

But you got to do the ALL IN stuffs

Control core, vaccum, digestion not fucked, avoid pushing too much food volume, be mindfull about peds, be careful about form of your exercises, as waist CAN GET bigger while lifting, and on top of this : the belt.
And avoid any parasites positions into your daily life : seated with round lower back with distended belly going to the front.

It’s like re education on all the small but important parameters.

In 2022, I made a diastasis recti (it appeared on my rest day seated working) the day before I did a sumo DL pretty heavy with a strength belt, and I relaxed one second my breathing and my core, so imo the belly pushed front under the level of the strength belt, and the day after I lost the total control of all my mid section for 6 months, and it took me 1 year to recover a proper control of it. So I kind of re-educated myself to every details I have listed you at the beginning of my comment.

And now this is just a memory behind me, like if nothing happened. And I even lost some centimeters of waist width once stage ready compared to before 2022, and before the injury.

So waist CAN definitely get smaller, but belt alone will not make it smaller for sure

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