I think they’re really great for a good chance to switch off and like the others said the more time you can spend in a relaxed state the better, one thing I think you could do whilst you are in there is mediate, if you have time for the sauna alongside it look into the benefit of meditation & mindfulness to, do both for even more benefit 🙂

A chilled day today sort of, lots of sorting out, washing and getting ready to leave tomorrow, but not much client work or anything like that, I didn’t train today & I travel to Miami tomorrow so tomorrow is also a rest day.. so.. as I mentioned this week PMDD has been pretty hard to manage, we managed to bring a “good” look, but at this time…

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Today was a training day for me today, we are 10 days out from the NY Pro, I am training the same session 1 day on & 1 day off this is my current set up for training..

2x glute med kick backs

2x hip thrust

2x glute max kick backs

2x abduction

2x side lateral raise

2x lat pull down

2x rear delt row

At the moment im following my base line plan of…

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Agree here, Glutamine is definitely one of my favourite supplements, I always have this pre bed to, also on wake, but I only have EAA personally during training.

New low for me today, we are on the move, lets hope I have no jinxed this 😀 55.2kg.

Were getting close now at 2weeks 2days out, as much as were after a certain look which comes before weight, I still reckon we need to be around 54.5kg, so lets see!

<font face=”inherit”>Training day for me today, training is still feeling strong & progressive &…

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As Marc said, we use Karina, ive always vacuumed, however, it did me alot of favours learning it properly, the lessons do not work out that expensive either, even if you do a one off, its around £36 I believe, there are so many ways, variations that you see on the internet, so I really advise jumping in with a lesson.

Rest day for me today, no changes have been made, 3 weeks, 3 days out now.. a refresh of the current set up down below.

12k steps

7×25 cardio

15mins daily posing (front to back without stopping)

Training every other day

I follow a nutrition plan, but the current calories are 1810 TD, 1569 RD.

weight on average right now is, 55.6kg, have seen a low…

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Some changes for me today, calories on my meal plan are now, 1569 on RD, 1810 on TD, from 1733 on RD & 2002 on TD.. it’s time to get it!! Weight is on average this week the lowest its been BUT we have a little way to go, & the job needs to be done to be ready early, welcoming the changes.. its go time!

Rest day for me today, steps this morning, full day of work, some editing getting in practice with my new dii osmo pocket 3, weight is still down, which is great as we are close to my cycle!! really liked my visuals today, so did meg, really liking the dig & enjoying the grind, even the “harder” days… im buzzing.. so excited for the…

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Agree with the others here regarding 6 days being to much with not enough recovery.. you could try 3 on 1 off 2 on 1 off, to see how you recover from this, I much prefer 2 on 1 off, or for me even (& again its goal depending) but I train 1 on 1 off.. it just depends if you need set days, but given you’ve said you can do 6 days im guessing not,…

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Glute med kick back

3x 10-12

Smith Hip thrust

1×10-12

1×12-15

Glute max kick back

3×10-12

Abductor machine

2×12-15

Dual cable reverse fly

2×12-15

Machine side laterals

2×10-12

This was todays session, and it was a great one, it feels its been a bit of a stressful week and my goodness doesn’t it feel good to just take all of that out in the gym, damn!! 😀

We cant see pictures so feel free to re upload, but I agree with Peter here, it seems you are in a great spot & your losing at a nice rate, so I wouldn’t change anything right now either!

Agree with the others here & with what Michaela has added here at the end.. people often think you need to make a change, but I wouldn’t so soon, only towards the end IF needed..

Rest day for me today, a pretty busy day with client work, went to get my antibiotics which ill be starting for 14 days from tomorrow, and really ive not felt to great today, I have a stye, pmdd is hitting, and just generally feeling super tired although sleep is a good duration & length, & has been consistent this week with sleep scores of…

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Agree with the others here, I think a small bump now is a good move, with regards to not feeling hungry, I would agree here with the others on adding some walks, but also, what time are you starting your food? in my offseason I have to start eating earlya which helps alongside some short walks throughout the day..

What is your current goal? – Last season when I was competing, I did cardio some days fasted & some days not.. I still got into condition, I think it comes down to personal preference & how your day is structured.. I do however agree with the others here on keeping cardio away from your training session, unless a short amount has to be done…

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Dial in for sure, but aside from sups, id make sure you are prioritsing sleep & periods for down time into your day so it doesn’t get too much! Good luck!

Travel day back to the UK Today, sad times 🙁 the travel for the season is over!!

I had a rest day, we are taking things day by day, I SHOULD be training tomorrow, but we are not going to rush into it if I don’t feel ready!

Happy that im only going to be adjusting by 1 hour & nothing crazy, but sad all of the shows are over, HOWEVER its been…

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Rest day for me today. A super chilled one.. it’s so nice to be here & settled in Alicante, Japan was just a little (a lot) crazy 😂 had my recovery boots on all morning, had a nap, client work as per usual.. just had a Thai massage. I’m checking in nice & frequently with Meg.. no changes have really been made yet.. we’re holding a nice look…

Love to hear this! Wouldn’t expect anything less from such a great brand 🤝

Jordan has put this very well here & I really agree! For example, for me a lot of my movements are the same.. because of my goals.. and I can agree it doesn’t feel like I’m able to progress them all that much.. when my training was more varied I also had different upper / lower days & where the movements were not so repetitive I felt more able…

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So I posted this yesterday but just opened my laptop and it was loading!

I wrote:

We are one sleep out, and that in the day we pulled back a little, I woke up 57kg, I think meg wanted me to hit the stage around 56, today I am 56.1kg on waking and it is show day! I am feeling nice and tight I am feeling really good! I slept well, with a solid…

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Agree here curcumin could be a great help, but also I would suggest seeing a professional just incase it’s coming from somewhere else, you want to try and find the cause ideally

2 days out for me over here in Romania, did my last session today of glutes and upper, just a “pump” my same session, just 12-15 reps.. we have pulled back a little today as we feel we’ve hit a really nice amount of fullness by 300 cals (carbs), im excited as Meg gets here this evening, it is athlete check in, so the fun begins YAY.

I personally have 2g lo salt, 10g pink salt, im 56kg, 5ft 2.. id weigh it out and see how much you are having..

I agree with the others here, its not a variable I track closely at all.

Another day closer to the stage! this morning I woke up at 55.4kg, so 1,1kg lighter than Monday, we did a bigger feed today and ran a full rest day again.. im in my bad cycle phase so i have appreciated the rest, my body always looks better for it than running it in to the ground more, today was 109g protein, 453g carbs, 40g fats.. going to…

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Can you post your current diet here (fully)? Stress wise, do you use a tracker at all, do you know what your RHR is? Do you sleep well for a long duration of time, but with good quality? Can you list any sups you currently take?

well, we are officially one week out today! all set and ready to fly leaving at 2am tomorrow for a 6am flight to Romania, we started the peak yesterday and hit today up with 110g protein, 356g carbs, 59f, zero cardio (haven’t done any since august) 10k steps.. im going to try and head off to bed for 6/6.15pm so I can get a little sleep! today…

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Training day for me today, however I had an injection into my shoulder yesterday, so im doing half of my session which will be lower body only, then should be in for the rest of that session tomorrow morning! We’ve dropped cals a little today so im excited to see the response I have here! less than 2 weeks out from probably the final show of…

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agree with the others, here, and with what Clare said! If your really struggling however, I do agree that getting some help from a physio would be useful!

I would personally go food first, then add in cardio / manipulate steps at a later date

I agree here with Clare, she has covered this really well!

Training day for me today, was a decent session! had a Thai massage post workout, and have just been doing client work for the majority of the day! PRAYING that im not coming down with something, but if im going to it has to come now.. 2.5 weeks out, it needs to pass! doing all I can do prevent it / keep it at bay, body just feels a bit…

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Another sleepless night jeez. 3hrs sleep! No nap today no caffeine past 11:30pm – praying I sleep through properly tonight because being wide awake starting your day at 1am isn’t the best! So today was again a rest day.. wasn’t happy about it lol.. BUT I know I needed it, had a chilled day went for coffee with Marc, spent some time with a…

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One sleep out from the Olympia whaaaat! Todays been a good day, a hard day, pmdd is in full swing, but I’m doing my best to keep my self in the spot I need to be it’s not effecting my physique infact we’re super happy with that, it’s more just the mental fatigue it brings with it! The athlete meeting was AMAZING & I’m managing to really be in…

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The rest have explained this well! Let us know if you have any more questions!

Agree with the others here, but if you can, I’d really opt for unwind, honestly any time I feel high stress or anxiety it’s my go to brings me back down within 10mins!

Post workout I also take 4 caps – then as I say, just in any stressfull moments of my day.

Jordan & Clare are completely right here, if funds arnt an issue then sure, but curcumin, d3/k2 i would opt for over eaa as much as of course it is a great supp, my fav flavour is the fizzy blue bottle!

Another day living the dream, feeling really grateful! Grateful for this app even for allowing me to update daily! It’s good to look back at, grateful for my support system.. currently not long finished work, a podcast & trained this morning..

Session 2:

Side laterals

3 x 12-20

Glute Kick – Mead

2x 10-12

Normal kick

2 × 10-12

Abductor

4 × 10-12

Machine…

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That’s strange – I have never had this issue, are you shaking it well enough, try adding a block of ice when you shake it, are you mixing it with anything else?

Have you got any visuals that we can see, 6 months is quite some time to be dieting.. maybe you need to go a little harder – but id be interested to see where visuals are at & not just body fat percentage (how are you measuring that)

Show day yesterday – we ended up with an 11th place, I looked a little soft from the rear, which hasn’t been my feedback this season at all, I woke up a little heavier which we thought would go in my favour from previous feedback, we now know where we want to be heading into the Olympia, my head is still held high, one placing never defines us,…

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ONE SLEEP OUT! Hoping to sleep well, there is a hugeeeee storm!!

we have been maintaining on around 3k calories each day, were really happy with the look.. all packed for tomorrow & ready to go so I can have a nice chilled morning, I need to be at the hair . makeup apt for 9am, first meal will be going in 7:30am, its meant to be an early…

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I prefer chocolate fudge / custard cream / maple syrup.. how are you making yours exactly? I find the best way is literally just as the kettle has boiled add your water but making it quite “stodgy”, wait for it to cool for a little then add your whey (the whey makes it a little runnier so be carful).. you know you can make so many other…

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Agree with the others here, id get back to baseline or essentially you are shortening your window for your offseason! it really has happened to us all though so dont feel bad about it, just move through it, you dieted for so long so you can control your self you’ll have to just try and keep the same mindset as you had whilst your dieting.. it…

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Just at the airport heading to Daytona, I can’t believe this will be my 4th show in 4 weeks, back to back shows are sooo fun! soo, I made it to the airport early to get client work done.. woke up at 2am, but got 7hrs sleep as went to sleep last night at 6pm & actually fell asleep! the line up is out and it’s a big one, again no expectations,…

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I agree with both Chloe and Maddy here, let us know how you get on and what you decide!

Hey guys, wow, still on cloud 9 after the show yesterday really & truly, so happy with the look we bought!!! today has been a restful day, client work, calls, had a phone call with meg, will be making a decision whether or not to do the Daytona pro next weekend I have until 12pm here tomorrow to make that decision – I was unwell all week so…

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Agree with many of the others here.. it definitely may feel a hard situation but definitely feel free to ask many more questions here if you need support, but do some research and start to learn your own body, it also won’t hurt to enquire with a few coaches to.. you never know!