[Kate Collins]

Morning Rhea ?
Firstly, how is Georgie??
And would you be able to share your mobility routine? Is your thoracic problem still originating from your pec? I have a similar problem too. Always catches me on over head pressing movements.

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@katiecshallbe_

Hey my lovely!!
He is okay!! He has been struggling today and was back at the vets ?
Of course!! A lot of my mobility work I do on my yoga wheel and lacrosse ball, I also have exercises with the band!! I will try and do a video on them so you can see exactly what they are ?❤️

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Instagram – @rheagpt

[/quote]
Awh no Rhea, I’m so sorry 🙁 I saw you walking him at the lark on Instagram and he looked SO happy ?

Ahh fantastic thank you so much! Really appreciate that :’) x x

@katiecshallbe_

[Kate Collins]

Morning Rhea 🙂

Firstly, how is Georgie??

And would you be able to share your mobility routine? Is your thoracic problem still originating from your pec? I have a similar problem too. Always catches me on over head pressing movements.

@katiecshallbe_

[Kate Collins]

So a good check in this morning with Corinne 🙂

We have upped cardio on all days now- which I am actually happy about haha.

A couple of little tweaks to diet as well.

Below 🙂

DIET
Training Day – Weekdays
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 1 egg, 7 whites cooked as you like
(9.30am) Meal 2 – 100g 5% fat beef, 50g chicken/turkey
(1pm) Meal 3 – 150g chicken, 2 rice cakes, 10g cashews
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey, 30g oats, 30g blueberries,
(5.45pm) 15-20mins before – 1 serving of PREpare
(Train 6-7.30pm) Intra mixed in 1-2litres of water, drink steadily throughout:
20g JP EAAs, 5g creatine, 25g Performance Fuel
(8pm) Pwo 30mins after – 10 egg whites, 35g rice, 35g rice crispies with almond milk
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 30g blueberries, 10g nut butter

Training Day – Weekends
Meal 1 is to be eaten within 30mins of waking
(8.30am) Meal 1 – 1 egg, 7 whites cooked as you like
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey, 30g oats, 30g blueberries,
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout:
20g JP EAAs, 5g creatine, 25g Performance Fuel
(3pm) Pwo 30mins after – 10 egg whites, 35g rice, 35g rice crispies with almond milk
(5.30pm) Meal 3 – 1150g chicken, 2 rice cakes, 10g cashews
(8pm) Meal – 100g 5% fat beef. 50g chicken
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 30g blueberries, 10g nut butter

Non training day
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 1egg, 7 whites cooked as you like
(9am) Meal 2 – 150g 5 fat beef
(12.30pm) Meal 3 – 115g chicken/turkey breast, 1 egg
(3.30pm) Meal 4 – 150g chicken, 15g cashews
(7pm) Meal 5 – 150g chicken/turkey breast, 40g rice
(10pm) Pre bed – 15g protein from whey, 5 whites, 10g nut butter

Cardio –
rest day –before meal 1 – 55mins lliss at 130bpm
Upper day – before meal 1 – 45mins liss at 130bpm
Lower day – before meal 1 – 30 mins liss at 130bpm
Steps per days : Rest day 10.5k
Training days : 9k

And I think my suit is finally arriving TODAY AAGHHHHHH

@katiecshallbe_

[Kate Collins]

HI @lara.tasharofi ! I’m actually not able to go anymore because of the restrictions that are still in place in Ireland 🙁 :'( I’m absolutely devastated 🙁

@katiecshallbe_

[Kate Collins]

A trip to go swimming over a trip to Ikea ANYDAY <3

Oh how exciting!

@katiecshallbe_

[Kate Collins]

This morning.

@katiecshallbe_

[Kate Collins]

Post legs

@katiecshallbe_

[Kate Collins]

Morning 🙂

Legs yesterday.. I am absolutely ruined. In the best possible way.

I cannot believe how much everything progressed from last rotation.

Every exercise up on weight and/or reps.

LOWER B
Dual cable curl – 2 set of 10-12 reps (up 5kg, up 2reps)
Adductor– 1 set of 15-20 reps (up 10kg)
Seated hamstring curl – 1 set of 7-9 reps, 1 set of 10-12 reps (Up 5 kg)
Dead stop hack squat – 1 set of 7-9 reps, 1 set of 10-12 reps (up 5kg, up 2 reps)
WIDE Leg press – 1 set of 7-9 reps, 1 set of 15-20 reps (Up 10kg, was too easy, upped 20kg for topset, up 10 kg back off, up 2 reps)
GHR – 1 set to failure – SUPER HARD AT FIRST, GET AS MANY AS POSS, ADD WEIGHT ONCE OVER 8 REPS
Single leg leg press – 1 set of 15-20 reps (Up 2 reps)
DB lying ham – 1 set 15-20 reps (Up 2.5kg)
Glute extension machine – 1 set of 20 reps straight into frog pump – repeat twice (Up 5kg)
Decline crunch – 2 set of 15-20 (Up 8kg)
STRETCH
Seated calf raise – rest pause (Up 2.5kg)

Needless to say I honestly cannot believe I am still progressing 9 weeks out. In the past with my previous coach, I’d start to take a hit in strength by now.. I feel like all of this isn’t real haha. Corinne is indeed a wizard.

I FINALLY GOT A CROSS TRAINER for at home!! I bought it on donedeal- 50euro. Hammer brand cross trainer with a heavy enough flywheel. Dropping the spin bike as it has and was aggravating my knees and hips quite a bit. I had a friend who kindly picked it up for me yesterday evening and he dropped it to my house after training. I hadn’t seen him since December. He’s one of my closest friends, so it was so so good to see him again and catch up. Used it this morning and my good was cardio tough this morning!! The sweat was insane .. Much better than the spin bike. So I’m very grateful to have that now for the remainder of my prep.

Rest day today. A bit of food shopping after work, prep food for tomorrow.

I think my suit might arrive at work today… we’ve been working on this suit nearly 1 year now. And I might actually cry at work today :’)

Will post some shots from after legs last night and then this morning also.

@katiecshallbe_

[Kate Collins]

Hi @clare 🙂

The past week has been mentally challenging more than anything- overthinking things, thinking I’m not good enough to step on stage, that I won’t be ready etc.. But woke up today starting feel a bit better, like things are starting to fall into place a bit more. Thank you for asking, I appreciate it. I must say, I take a lot of inspiration from you, your work ethic, how incredible your physique is.

RE: Kenny… oh my goodness Clare I can’t express how amazing my first session was with him. He is the sweetest man I have ever come in counter with, and the difference I saw within one 30 minute session was insane. I am most definitely going to continue working with him. I have bought a few lessons leading up to the shows so that I know that my posing will NOT be my downfall. I will say though that he style of coaching may not be for everyone. If you don’t like someone hyping you up then don’t hire Kenny 😀

But I see your posing coach is also incredible! The changes she made with you are phenomenal. Would you recommend her?

@katiecshallbe_

[Kate Collins]

Ohhhh Ikea haul! What are you getting Lara?

@katiecshallbe_

[Kate Collins]

Yes, its definitely a short term grumble, then promptly move forward as we cannot dwell on the past. @samking104

Absolutely- you have no idea how much I appreciate her honesty, as my last coach used to ALWYAS blow smoke up my ass.

I am the same. I do not care what you do with your life- as long as YOU are happy, and not hurting anyone on the process, then YOU DO YOU. (insert motivational you go girl…” chant)

Yes I feel you on the 4am starts and 10/11pm collapse in to beds. My current schedule haha. Absolutely Sam. Training is much more to me than getting ready for a show, looking a certain way. Its been my therapy for years. And was one of the first things that had me panicking when we went into lockdown. What about yourself?

Hahaha oh I resonate so much with that last paragraph! I was a complete and utter tomboy growing up. Never had anything in terms of Gameboys, play stations, dolls etc. I didn’t want them. I had outside, my horses, and the farm 😀

@katiecshallbe_

[Kate Collins]

Hi @samking104 – firstly thank you for reading my log and secondly for taking the time to write. It means more than you can imagine.

Yeah it’s a bummer, as one if my goals this year was to travel to the UK ??, train in some of the gyms I see on instagram every day (UltraFlex, Kings..) but I’ll get there. Hopefully Halloween time.

Thank you- I really and truly have prep goggles on at the moment and it’s killing me every day. I just need to stop being so critical of myself. But then again, I like to be critical of myself because we all have flaws, things we need to improve on, and I think ignoring those things is just plain ignorant. Anyways, that why I have Corinne- she knows well what to do and when to do it. So I just to listen. Keep on doing what I’m doing and tick every box, every day.

It’s difficult that’s for sure. But I’m making it work. If gyms opened earlier here, I would most DEFINITELY be on the early morning training team. I used to do it at university. But my work day is 7:30/8am to 5:00/5:30pm so I just have to train in the evenings on Tuesdays and Thursdays. Don’t get me wrong, I still get anxious about getting all my meals in at work, and my steps throughout the day. Colleagues questioning what I’m doing etc. It doesn’t make sense to “muggles” as I call them (wow I’m horrible ?)

I don’t mind you asking at all Sam, as I’m actually very open about my mental health struggles. If I can ever impart any happiness into someone else’s life, or make at least 1 person smile every day then I feel like I’ve done my job. Lol whatever that job is I don’t know.
I’ve had depression and anxiety since I was 15. Not airy fairy “oh this kid is troubled..” I have a clinically diagnosed chemical imbalance. I was on medication for for years, but decided to stop when I was ~20/21y/o as I hat didn’t want to rely on a pill to make me happy anymore.

I’m sorry to hear about your mom, and that you had to care for her. I sympathise as I have had to care for my father too, since I was 11/12y/o. Running the farm, going to school, keeping a job while he was ill. And he goes through episodes too, so every now and again I just have to drop whatever is going on in life to help. I feel like it’s helped me become the person I am today too. A much stronger person who’s able to make more informed decisions and judge things clearly that are in front of me when facing adversity/a challenge. (Apart from making informed decisions about my physique ?)

@katiecshallbe_

[Kate Collins]

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@katiecshallbe_

[Kate Collins]

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@katiecshallbe_

[Kate Collins]

Good morning 🙂

I’ve had quiet a few shitty mental health days the past few days. I need to take a social media break to be honest. I’m playing the comparison game and its getting to me so badly. And I know, I know, don’t compare yourself to others blah blah blah.. Its just getting to me. I feel small AND fat. Someone sold me “anavar” and I definitely do not think it is anavar. Biosira is the brand. Has anyone ever heard anything about this brand before? I’ve stopped taking it anyway as I literally gained 8lbs in 24-48hours. The water retention is starting to drop now thank goodness, but that weight gain really got to me too. Looked absolutely shocking this weekend.

Training sessions were very good though. Which made me happy. Everything progressed.

I bought my own cupping set and have been using it the past couple of days – I am ruined from it! All along my thoracic region, my right shoulder and trap, and my right pec. Feeling the benefits of it already. Had way better connection in my upper body session Sunday.

Have had to cancel my flights to London for the 2bros posing event 🙁 I’m devastated.. The UK isn’t on Irelands green list for travel. So I would have to self isolate upon my return. And I just cannot do that. Honestly heart broken as I was really looking forward to meeting @rheagayle .. Although I probably would have fainted..

Have booked myself series of posing lessons with Kenny Wallach. What an absolute gentleman! And what a hype man- he has given me so much confidence.

Have booked my TAN, bought a new pair of posing shoes (my first ever glam pair – I am worthy <3 ) and another massage this Friday- hopefully some dry needling too.

Will attach pictures reluctantly..

@katiecshallbe_