[Allison]

Hello Max, well youth means nothing here.
No one obliges you to eat fast food. You can explain to your mom you have other tastes now, and if she wants to makes you happy, better to offer food which aligns with your goals.
Everything counts in cut; everything counts in off, in this sport everything counts everytime.
Everytime you eat a fast food, you just do a step back and that’s it.
You have to be in deficit with whole and lean foods; and your protein quantity has to remain more or less same all year except during a short detox.

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[Allison]

Hello guys
Today check-in
59,6kg so +400gr since one week
Which is super great, body compo still good.
That was the last check-in for the reverse, and tomorrow we start the prep for the Olympia.
Did not recovered my periods though… too lean for it to happen even if I am not lean lean, I should have stayed much longer in off and fattier.
So yes body compo has been great for all this time but i guess too good to be 100% back to a woman physio.
1/2 show more around the Olympia and then longer reverse; longer off season is mandatory.
Today still rest day, and 7k steps and working a little and administrative stuff for registration of my posing clients for the video corrections of posing.
Xxx

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[Allison]

Hello mate: bracing is the best tool.
Imo already used a belt for a deadlift; and what happened to me : the belt was making pressure in on my belly button zone; and in parallel of this; my pelvis was making pressure out under the belt position.
I think that’s super dangerous for people who don’t know how to breathe cause you can just make explode your core in and out.
After using that belt with a bad bracing “i suppose” the day after I had an inflammation at the waist on the lower part of my obliques cause of too much of a pressure out.
Did an MRI and discovered I had a diastasis.
So basically diastasis is an elongation of the abs muscle connexion tissue without breaking (so without hernia).
I say “i guess this is the bad bracing with a belt” cause we hadn’t perfectly identity the cause of what happened to me.
I took more than a year to recover the control of my core and its visual aspect, with a lot of dry needling, a lot of vacuum (24/7) and removal of all the huge compounds exercises at the gym for more than 6months, coupled with total stop of training for 3 weeks post injury.
Basically I lost the sensations into my lower part of the core, the intestins were pushing front and when I was trying to enter my belly in; that part was not responding.
First time I have tried the belt and I have learnt the lesson.
Truth is that a bodybuilder (who got an esthetical goal) isn’t supposed to use that type of tool, cause we aren’t power lifter; we aren’t designed for that type of workouts, particularly with the goal aside of keeping the smallest core as possible. When you don’t want your core to grow… you don’t train abs section with weights, but it comes with it; your midsection is consequently weaker than it’s supposed to be.
So here my experience; best advice ever : bracing bracing bracing and vacuums are the best tool you can use at the gym for all your heavy compounds. Your body has to be able to lift the weight you wanna lift; otherwise… using a belt as a tool will just makeup a potential weakness and make u feel stronger; and it’s here that you can injure yourself

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[Allison]

If you do digest well; both are good
Cottage cheese I like is better imo cause I am more of a salty person and I do think it allies better with salt avocado and eggs than with sweet foods
Yogurt is great but at the opposite, more for a sweet tongue.
Now on myself, yogurt tends to liquify my poo when cottage cheese does not 😂

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[Allison]

Amazing mate, keep up the good work.
Stretching is one super important aspect, it prevents a lot from injuries, and also allow you to keep a good general joint health, and on top of this : a smartly stretched muscle will grow better.
That’s something I have put in place myself more regularly since 2 years and I made noticeable progresses on the muscle group I wanted to level up

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[Allison]

Hello everyone
Travel day back to france !
Yesterday was a superb day for the seminar of posing in Stuttgart, now it’s time to leave.
Today steps will be done, rest day ofc and tomorrow check-in for my coach; and first day of prep for the Olympia imo let’s see
Xxx

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[Allison]

White toasts here in france are industrial, they digest well but nothing better than a BAGUETTE 😂 french bakery french bread, country of bread, I hope you can find some in your country
Cause when I travel, I read baguette but that’s far from a baguette

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[Allison]

Hello mate, for a lot of time in my gym journey, I have been training 4/5 sets and 12/20 reps which allowed me at that time, with first timer muscle, to build more muscle while keeping a nice technique.
I have gained sufficient muscle mass which lately (last 4 years / out of 10) allow me to reduce volume significantly to increase intensity/weight, thing that was not possible before as the risk of injury was higher due to the low amount of muscle mass.
Today I am at 1 or 2 sets for 8/15 reps and the weight I carry is clearly not a weight I could have lifted from the ground 5 years ago.
Some body parts will need more sets though as we can’t just lift that heavy on smaller muscles.
But it’s all personal, but as Sara said : same for me I have built dense muscle with lower volume and more intensity.
Which is quite funny; as I felt like working out less.

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[Allison]

Hello everyone
Today seminar day
We arrived at 10pm yesterday evening in stuttgart, germany
Today seminar from 10am to 4pm
And then we go back home tomorrow.
As i did anticipate that day, I did my weekly workouts thursday and friday already.
I have learnt that changing my gym environement too often is not good for me, weights change, machine are different, travels posture increase the risk of injuries etc etc
So no everytime I travel I change my week in advance for it do be done beforehand.
So we come back home tomorrow, and monday check-in for my coach
Xxx

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[Allison]

First of all mate, please never start doubting yourself when you hear someone criticizing that negatively your shape.
Chicken legs isn’t nice, and isn’t something you should focus on.
I insist on this cause people will always think we want “their opinion” or we do care of what they have to say; and I know from what you told us; that now you start to feel less confident cause of the general size of your quads.
Building muscle is easier than building size, and size comes with time and most of the time, kcals surplus to allow your body to grow and add more density and mass.
Just focus on this and please forget about their stupid comment, OR use it as something positive like “improvement fuel” but never ever take it with heart.

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[Allison]

Agree with the guys above

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[Allison]

Hello everyone
Today departure for germany
I gonna workout glutes at midday
Then eat shower and leave for the train station for germany with my husband.
Tomorrow posing seminar 🤩
And sunday back home
Xxx

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[Allison]

Thank you all for your input and perspectives!

I know I need to look at things from a business point of view sometimes and not get too emotionally attached. But I genuinely want to coach people to become the best version of themselves. I also charge a decent amount for it, so I want to truly deliver a valuable service and make an impact.

And then I open the check-ins, full of expectation… only to see yet another half-assed week.

But I have to stay on top of my game and not get dragged down into that spiral. Still, it keeps surprising me how many people are okay with being mediocre — and even want to stay that way.

Yes… but the one accepting that are part of the easiest client to coach imo
The one lying to themselves are worst and also on top of this; drives you crazy on your own abilities and knowledge
Just had this exact topic this morning with my husband who is a prep coach.
His bikini has incredible genetic beauty and potential! BUT she can’t get a week without cheating her diet… so each time she takes 2kg more and she is in prep.
She is a pro already. He has switched her in flexible dieting (on macros) to allow her less stress of a rigid meal plan; it has worked for several weeks; but now it’s starts again. She doesn’t have any binging trouble; she is just ok with the fact of not being excellent cause her life happiness matters much for her than stage.
She paid thousands of euros for stage travels; but does not seem to care if she comes on stage half ready.
And said to my husband “tell her that atm she knows she will be half good, and she is ok with it, then it’s all good”
But ok we are agree that in terms of reputation for the work of my husband this is not fair though… cause on socials people will think this woman reflect his job, which is not true
You just have to let it go, and don’t expect much from others

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[Allison]

I personally find sour dough bread light and easy to digest.

Yes I know,but where I live there Is no sourdough bread in stores,we have to make it home 😃

[/quote]
Hello mate : artisanal bread, if you find a french bakery for a real rustic baguette, the gluten process is super ecological so low chances of poor digestion

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[Allison]

Hello guys
Today upper body day
Luggage day also as I leave tomorrow for a posing seminary in germany
🫡 my 7k steps will be done

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