[Erin]

Hey my lovely people ❤️

Rest day for me today

Started the day with my usual 6k walk then had a day filled with client work, posing clients then filmed some content with my supps

I got my case and food packed in a whopping 30 minutes today 🎉😂

Excited to get to London tomorrow for Tru Athlete, it’s going to be a great few days seeing everyone ❤️

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Coaching- femmevo

[Erin]

It’s as been a fantastic day, definitely one of my favourite sessions of the week today!

Weight down again today so currently sitting at 56.6kg today.

We haven’t bumped up food as digestion was a shit show after the cruise but now we have some actually veg back in my diet things are moving again 💃😂

This has definitely been my most successful reverse to date and do feel like I’m setting myself up for a good off season.

Hunger is still high but my ninja creami is saving the day 😮‍💨😂 had the new iso pro caramel biscuit and it was THE BEST

Pull A

Leg raise 1 AMRAP

Single Arm nautilus pull down : 2 sets of 10-15 reps 1 set of 15-20

Single Arm gym shop row (lat bias): 1 set of 8-12 reps, 1 set of 12-15 reps.

Upper back pull down : 1 sets of 10-12 reps.

Glute bridge: 2 sets 8-10

Iso Row lat bias : 2 sets 1 set of 8-10,

Reverse Pec Deck: 2 sets of 12-20 reps.

Preacher Cable Curl: 2 sets of 10-15 reps.

It felt solid as fuck so I’m a very happy girl today!

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Coaching- femmevo

[Erin]

Lovely day today

Usual 6k steps followed by check-ins then spent 3 hours in the hair salon 🤢😂 it was needed however!

Trained push a little later than normal but had a very good session today

Lying cuffed cable lateral : 3 sets of 10-15 reps

neutral grip nitro shoulder press : 2 sets of 6-9, 10-15 reps

High incline prime press : 2 sets 6-9, 10-15 reps

Narrow grip gym lecco press : 2 Sets of 6-9, 10-15 reps

Standing lateral raise : 2 sets of reps 10-15 reps

Neutral grip single arm cross body push down: 2 sets of 10-12

Toe Press 3 sets of 8-20

Ended the day with my ninja creami custard cream whey and it did NOT disappoint 😮‍💨😮‍💨😮‍💨 SO GOOD

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Coaching- femmevo

[Erin]

Rest day which lies perfectly on my busiest day of the week.

Got up early and went my usual walk and read in the morning.

We had coaching calls, business meetings and consult calls today along side check ins

I schedule all my calls into my rest days so on my training days that’s all I have focus on which has worked great for me the past year.

Food has stayed the same for now but bloating is significantly down today 💃💃

Sitting 57.5kg today so just 2kg above stage weight.

I’m happy as I want this transition to be perfect to set myself up for a solid improvement season and do think this has been the best one yet 🫶🏼

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Coaching- femmevo

[Erin]

Leg day 😍❤️

Legs b

Adductor: 2 sets of 15-20 reps

Laying Ham Curl – 2 working sets – 1 set of 8-10 2 sets of 10-12

Cybex hack 1 sets of 8-10, 1 set of 10-12 reps

Banded leg press: 1 set of 8-10, 1 sets of 10-12 reps

Leg extensions: 2 sets of 10-15 reps

Contra lateral loaded split squat : 1 working set 8-10

Very good session I LOVE flex n tone so much and it’s a must visit every time I’m in Manchester, extended my trip just to train here as it fell on leg day 🤣

Had a great nights sleep so recovery is definitely now on it’s way back 🫶🏼

Back home now and ready to get stuck into another week ❤️

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Coaching- femmevo

[Erin]

Rest day today

Had a lovely chilled day working then went into town for a walk

Decided to stay longer so I could train at flex n tone tomorrow as it’s my favourite gym ❤️❤️

Manchester is my favourite city and hoping to move here soon 🫶🏼

TBJP Supps & Clothing - ERIN10
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Coaching- femmevo

[Erin]

 

TBJP Supps & Clothing - ERIN10
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Coaching- femmevo

[Erin]

Busy day

No morning walk today as I had posing clients 7-9am

Did steps in the gym in between sessions to make sure I got my 6k in before coming home.

Few hours of work then got my eyelashes done (aka nap 😂)

Trained push today was a very good session as the old school nautilus has been refurbished in my gym 😍😍 so was great to be back on those

Cleaned my house, finished work, got everything organised for tomorrow and then ended the day with a little walk.

Off to bed now as I’m off to Manchester tomorrow for the clothing shoot with Oscar and Sas ❤️

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Coaching- femmevo

[Erin]

Rest day for me today

Started the day with a nice long walk reading my book.

I normally always read on the treadmill but it’s SOOO much better outside 😍😍 maybe look like a idiot but I love it.

I cram a lot in on rest days when I’m not training.

So we had a 7 of client calls, new set ups, training programmed and cleaned the house.

Very productive day and excited to train tomorrow, I feel like my focus in my sessions has increased significantly this week.

Placing order for the new custard cream whey, I CANT WAIT🤣🤣❤️

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Coaching- femmevo

[Erin]

LEG DAY 🥳🥳

We are back to business and I am so happy. Feeling refreshed today which is good as it has been a rough couple of days.

Had my call with kuba and we just need to ease back into training and routine, my body has not been happy with me being away and having some different food sources.

Will prep next year but when I’m ready.

Mainly just bloating and bad constipation so should settle in the next few days.

Weight is still holding in the high 57s although the look is very different with coming off peds ( I hate it hahah) but necessary.

Water 8 L
Salt 12 g

* CARDIO/EXPENDITURE

Steps
12,000 daily

Cycle –
Off androgens

Trt
2 mg fem test every 5 days

Gh –
1 iu am 1 iu pre bed

Lantus : 5 iu with m1

40 mg telmisartan am only
500 mg metformin pm only.

TRAINING DAY

All food is raw uncooked

Meal 1
1 whole Egg
200 ml egg whites
50g cream of rice
100g blueberry
50 g peppers
50 g mushrooms

Meal 2
75g Jasmine rice
50g asparagus
100g low fat steak mince
100g pineapple

Intra
10g performance fuel
10g sustain
20g mps max
5g creatine
5g glutamine

Meal 3
30g whey iso pro
75g cream of rice rice flake combo
10g almond butter
100g berries

Meal 4
50g rice 10g almond butter
50g asparagus
100g chicken

Meal 5
100g steak
50g asparagus
50g rice
100g pineapple

M6
40g whey 300 ml unsweetened almond milk
10 almond butter 10 dark choc
25g cor 25g oats 150g strawberry

REST DAY

All food is raw uncooked

Meal 1
1 whole Egg
250 ml egg whites
50 g peppers
50 g mushrooms

Meal 2
100g sourdough
100g veggies
120g salmon

Meal 3
30g whey iso pro
50g cream of rice rice flake combo
10g almond butter
100g berries

Meal 4
100g potatoes 10g almond butter
50g asparagus 50g peppers
100g chicken

Meal 5
100g steak
50g asparagus
50g rice
100g pineapple

M6
40g whey 300 ml unsweetened almond milk
10 almond butter 10 dark choc
50g cor 30g oats 200g strawberry

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Coaching- femmevo

[Erin]

We have arrived back in the UK ❤️😍

Yesterday was a very crazy day and stressful 😂 we was just about to board our lift and my
dad got pulled away because one of the bags was flagged.

This turned me into a paranoid wreck and just as I predicted it was my bag that got flagged 😅😂

Got home and did a food shop, emptied suitcase, went a walk and then did work all afternoon.

VERY happy to be back home and able to now get stuck into my improvement season.

I have a call with kuba tomorrow at half 6 so I’ll keep you guys posted with that

I’ll be logging everything in here and excited to take you guys along the ride of becoming undeniable ❤️

TBJP Supps & Clothing - ERIN10
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Coaching- femmevo

[Erin]

A sea day today which meant lots of work and chilling by the pool.

It was a lovely day relaxing and getting everything organised for coming home. I am honestly so excited 😂

It has been a great trip but I’m so excited to get stuck into off season now.

Do I feel mentally refreshed? Absolutely not 😂😂😂 don’t get me wrong it was great to spend time with my family for my mums 50th but I would have been more rested being in home comforts.

Holidays don’t come round often for me especially with family so it has been incredible and made some memories which has been worth the tiredness ❤️

Early night tonight before we head to Barcelona tomorrow then home

Need to be fresh for legs on Sunday 🥵😈

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Coaching- femmevo

[Erin]

Corfu today!

I didn’t have any expectations for today but wow it was beautiful. I thought Corfu was a party island but it was very historical the part we explored.

Started the day with my usual breakfast

Egg whites, oats & dark chocolate

The chefs will be delighted once I leave this weekend as they have spilled my oats all over their microwave EVERYDAY this week as I like it close to boiling 😂

Once we got off the ship we walked up the old fortress which was nice and explored the town.

Headed back to the boat early so I could train.

Fell asleep in the sun pre gym which was not ideal but was nice to chill 😂

Very good session but I am ready for home now. 5-7 days would have been long enough but I’m itching to get back into my normal schedule now.

I felt good last week but it’s caught up on me now and my body needs rest.

Weight is holding still around the 57kg mark but feeling very very watery due to the stress on my body from not as much sleep and expenditure being so high.

I know it will settle once I’m home so I’m not worried, I just need to make sure I’m fresh for returning.

Off to Sicily tonight but will be a very quick hour off boat so I can chill the rest of the day as I need it❤️

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Coaching- femmevo

[Erin]

all I can say for today is WOW 😭😭😭

Had a very early night last night and woke up early in the beautiful Montenegro. If you ever get the opportunity to go there please take it!

I have never seen views and buildings like it in my life. (For those that don’t know I love buildings😂😂)

We got a speed boat and went ‘lady of the rock’ which is island with a church on it, then went to one of the three tunnels where the submarines go. Skyfall was also filmed there so it was a pretty cool experience finally we went to see the old prison islands (one for females, one for males) & swam in the beautiful Adriatic sea ❤️

It was a 3 hour trip so we got back and went to old town and my family got some lunch and I had salmon I took from breakfast and explored.

Got back to the boat and trained, it was a very good session. My family came for dinner with me at the fresh market then we played a game
Of cards.

My favourite day ❤️❤️

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Coaching- femmevo

[Erin]

Turns out my post didn’t send yesterday 🤣

Sea day today which is NEEDED. My body is truly exhausted at the moment and woke up very inflamed.

Weight is up 0.5kg but I look like a water balloon from the stress on my body.

Kuba told me to rest today with minimal steps so we did work and chilled by the pool all day.

I pulled back food today to allow a meal I booked for my mums 50th birthday which was a fish restaurant.

I had prawns followed by steak and lobster it was AMAZING.

Off to bed now and hoping I feel a little fresher tomorrow ❤️

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Coaching- femmevo