[Maddy]

Hiya Ilias,

I’ve just checked the supplement (on the website and in my cupboard). You should be fine taking DNFM in competition as well as outside of competition. Juglans Regia Whole Fruit is a naturally occurring alternative to DMHA. You shouldn’t fail a drug test for this. Juglans Regia Whole Fruit is also not on the WADA prohibited list. You’re right to think that you may fail a drug test if you had DMHA in your system; however, for the NPC Natural events, this isn’t a banned substance so even if you were taking a pre that contained DMHA, you would be totally fine at an NPC event if you were drug tested. Or so their ruling suggests!
If you want to see the full list of prohibited drugs in and outside of competition for an NPC Natural event, you can see that on the link below

https://npcnewsonline.com/npc-ifbb-pro-natural-contest-rules/

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[Maddy]

I do like sourdough but have had lots of other breads that I enjoy and have digested well. Sometimes there’s no sourdough available in the shops near me as it’s very popular! So I’ll opt for; Pita breads, a good quality white bread, wholemeal bread, seeded bread, lavash bread, bagels, ciabatta. The most important thing is that you digest it well as Clare mentioned.

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[Maddy]

Hi guys! Busy day today! Up for a walk in between the rain! Check ins and work before heading in for hams and glutes. I had such a great session. No issue with SI/lower back and some really nice hammie kit in the Mitcham branch. No decent seated curl that I can use… grrr anyway, headed over to see my lovely grandma then back home to finish off work, a quick call for a new client, my final meal and now bed!

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[Maddy]

Experience, level of care, expertise with different disciplines. It could literally be anything that could determine a different price point. I’ll echo what has already be mentioned above. Book a consultation and ask those questions. Ask their existing clients and look at the results their clients present. Some may charge £400 and not be what you personally need from a coach. Some may charge considerably less and suit you just fine!

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[Maddy]

Hi guys! BIG laptop day and rest day today. Up and out for a walk, breakfast then straight into check ins, filming for new starters, editing and grocery shopping.

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[Maddy]

Just to add, someone mentioned this before and I just googled it and saw it on Reddit and all get the place so I’ll quote

“The potential you see in other people isn’t real. What you see is the projection of what you would do in their position”

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[Maddy]

Everyone above has given solid advice. People’s actions will speak far louder than their words. If they are more geared towards lifestyle and looking to make some good change to their life as well as some flexibility you have to accept that that might be where their happiness resides. They might actually be content with that level of effort and happy to continue on like that and make progress a little slower. Which is totally fine! For competitors, I’d be very honest. If actions aren’t aligning with their goals, as a coach it’s your duty to tell them. From there if they take action (or not) you can be sound with the fact that you have voiced your concern/opinion. It can be really frustrating as a coach to put a lot of effort into an athlete/client and then feel as if they’re not all in. That’s when you may have to face what Hilly mentioned and potentially end working with that client if it takes a lot of your energy and time and ultimately makes you unhappy. It’s a valid choice!

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[Maddy]

Hi guys happy Monday! Up early for a client call, a short walk and breakfast. Did a little work and then in for quads and glutes. Not going crazy this session, new environment, different kit, also not 100% after shitting it up for 3 days. My gym will be closed for the week so I’m training at another branch. My issue is that a lot of kit does not allow ME to achieve proper ROM. I’m fairly short. This proved to be such as issue today and so I won’t forget to bring yoga blocks for my next session. All in all, got the session done with what I had available to me. Back home to continue work for the day, went on a short walk and then chilled for the evening. This week I’m focusing on bringing down expenditure, cardio is down a touch. It was never really high if I’m honest! Steps were adjusted a couple weeks ago to 10k. That will be my baseline. I’ll assess bodyweight and composition before I start to increase food again 👍🏼 I’m in a really good spot so no need to rush

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[Maddy]

Hi guys a very chill Sunday today. Had a lie in which was lovely after feeling shit over the past couple days. Up for a walk, breakfast and then a little work getting everyone set up for the week. As for myself, this week my usual gym will be closed so training will have to be adjusted to allow for what’s available to me! We shall see

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[Maddy]

Clare has nailed it. Kuba and Kerry too. Similarly to what I mentioned before with your questions about how long it might take, it will take as long as it needs to take to get yourself in a leaner position. The sooner you accept your current position and continue to keep your head down the closer you get to your desired outcome. Not just by weight but also by look. To my knowledge, sun exposure does not specifically affect body composition other than possibly getting a little dehydrated. Accept that likely you took things too far and keep working! It happens, you’re human! Learn from this experience and don’t hesitate to reach out to a coach that can help you manage a phase like this next time.

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[Maddy]

Massively agree with all the above. Also Alison’s note on focusing on a look rather than a scale weight is something to note. Sometimes to get significantly leaner you may need to weigh quite a bit lighter than you might anticipate. It can go the other way too, chasing down scale weight instead of assessing how you look can have its own set of issues.

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[Maddy]

Hi guys happy Saturday. My first day feeling way more normal and so I decided to brave training. Safe to say, I’m NOT 100% went into training expecting very little just simply going in to move a little. It really felt like I was going through the motions and struggled to really feel the session. Did my best and left. Monday will be better

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[Maddy]

Hiya Nicolas. I tend to leave an hour after eating to then train. I do fine CoR digests a bit faster than oats for me. The goal is to NOT feel like you’re digesting or have a very full stomach while training. That way, you can be fuelled and focused on your session

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[Maddy]

Hello hello happy Friday! I woke up today feeling a little better and so I tried to resume a normal day of rest day food. The day was a success. Seeing as I’ve managed a normal day of food with seemingly normal digestion that’s given me the go ahead to train tomorrow but NOT go crazy. I went for a walk and had a shoot with my lovely client today. The pictures are FAB very excited to edit and send them over. Had a lovely catch up and a lot of chatting! well worth it. Back home after to pack some MAD orders, a small food shop and have my final meal. Feeling a lot better.

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[Maddy]

Hiya Damian. Adam makes a very good point! Also, if you have any video showing your set at 177.5, that would be helpful to see

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