[Maddy]

Hi guys! It’s been a busy weekend and I can’t lie I’m wiped. Final day at the MAD stand and it was considerably busier than Saturday and Friday. Lots of chatting, pretty much standing and on my feet straight for 8 hours. The drive home wasn’t too bad but I’m just so ready to not be standing and preferably to be lying down. So ready for bed and ready to start my usual routine next week. I’ve had a lot of fun!

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[Maddy]

Hi guys day 2 at the stand and I’m feeling raaaather tired. Busy day, made some sales and it was lovely to see returning customers come to the stand to re-purchase and have a chat.

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[Maddy]

Hi guys. Day 1 at the MAD stand at the yoga show. It was so busy. I pretty much stood from 10am to 6pm and my legs, lower back and hip flexors are beat. Back home after to catch up with client responses and check ins, a very quick training session that honestly I probably should have left and now finally wrapping up. Tomorrow is the longest busiest day of the weekend so we’ll see how it goes!

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[Maddy]

Hi Ege, if you’ve been doing leg raises for a while it’s absolutely fine to swap it out. I agree with Oscar, it requires quite a bit of stability and if you’re already tired out (hip flexors) from legs, opting for a movement that requires less stability could help you progress it. Do you have any ab machines in your gym?

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[Maddy]

hi guys. really busy day today and i’m starting to get a little bogged down by workload. hence why i’m up so late catching up! Up early for breakfast and a walk then sorting through stock to bring to the yoga expo this weekend. I had to leave pretty soon after as my unloading slot was at 12 and i KNEW i’d hit traffic driving across london. Set up the stand roughly with some more to do tomorrow morning, food shop, back to the air bnb to eat pre and then train at a little puregym. I had legs and made do with anything there. Actually had a pretty good session, Final shop to get bits for the stand and then back to the air bnb for check ins, training analysis and dinner. I am wiped and i havent even started thr weekend yet.

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[Maddy]

Hi guys happy Wednesday. Today went a bit tits up. Up a little late as I slept through my alarm. Rarely happens but of course it happened today. Up for a short walk, breakfast, check ins then driving over to pick up a table + spin wheel for the Yoga show this weekend. I’ll be exhibiting with MAD. I then had to drive over to my grandmas and do the usual Wednesday shinanigans have a chat, make her some lunch and give her some company. I got totally stuck in traffic ended up popping off for a family thing this evening and before I knew it it was 9pm. I had so much to do today yet the back and forth tanked the time I had available. Really annoying but I have only myself to blame. Roll on tomorrow where I’ll have to cram a lot in

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[Maddy]

Hiya Jack, if you can please outline your diet including any sauces or vegetables you eat. Outline your activity like steps and training and how much you drink in a day. How long has this been going on for? How has recovery been? Are you juggling a lot in life/work right now? A lot of the time when it comes to digestion a lot of surrounding questions need to be asked to help give helpful advice!

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[Maddy]

Hi guys another pretty busy day. Up for a walk, breakfast and some check ins before doing a podcast with beyond the muscle. It was fun to have a chat even if it was all about me hahaha! I am a yapper and hope I don’t come across too serious or silly! In for hams glutes and delts today. My pre workout exploded in my bag 🙏🏼🥰💫 with all the liquid as I pre made it to drink it was I was driving 😍🫶🏼💫 so that pretty much went all over my car seat, belt, knee sleeves, straps, kickback cuffs. The lot 🥳 super fun happy days. I decided to leave my soggy bag and had a pretty good session anyway. Back home to scrub said bag, check ins, packing orders and running to the postbox before the postman comes and finally chilling. I NEED a rest day tomorrow

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[Maddy]

Hiya Rion, I totally agree with the other above. Let us know a little bit more about your foods, routine, activity and supplementation so we can offer some suggestions

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[Maddy]

Hi guys happy Monday. Another busy day. Up for a walk, check ins and work then in for quads and glutes. Really good session, all smith machines were taken with no one allowing me to set in… I was told they’d all be ‘quite a while’ and so I haven’t barbell squatted for over a year and told myself to make do. I surprised myself massively and found it VERY easy to find positioning and my groove again. Happy days. Back home to continue on with work, quick food shop and then wrapping up for the day. Did I get everything done? Not quite but the most immediate things are ticked off and so roll on tomorrow

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[Maddy]

I agree with Jordan and would be interesting to hear back from you. Test it, see how you look. If you look good, collect that data and learn!

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[Maddy]

Just a few tips;

– Keep your routine
– Bring kcals up strategically
– Stick to meal times
– Ensure you’re properly hydrated
– Manage recovery to the best of your ability.

Post show is really very hard especially if you had to push towards the end of prep for condition. Haider makes a really good point. Recognise that it doesn’t help your physique is any way. It’s momentary pleasure. I guarantee, you’ll likely be hungry anyway! You can’t act upon your hunger cues because they’re completely dysregulated. The key to starting to feel properly satiated and way less food focused to accept hunger (temporarily) and stick to the plan! (You should have a post show plan in place before you even step off stage) Also, communicate with your coach (if you have one). Level with yourself too. If you’ve eaten a meal and you still feel the urge to eat, ask yourself; have I eaten a proper meal recently or am I due a meal soon? You likely don’t NEED to eat. It takes some time to feel more ‘normal’ especially if you’ve never been this lean before of if you’ve done your first show.

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[Maddy]

Hi guys happy Sunday and a very busy day for me. Up for a walk, breakfast, some work getting everyone set up for the week and we’ll as check ins then headed over to my grandmothers to make her some lunch and make sure she’s alright for a couple days. I spent some hours there keeping her company and then back home to actually sort out life things like cleaning, laundry and as usual, I don’t have enough time to get it all done so I’m ending the day here and I’ll carry on tomorrow. A pretty busy week ahead!

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[Maddy]

Hi guys happy Saturday. Up for a very quick walk, breakfast, in for hams glutes and delts my final session of the week and it was really good! Progressing my belt squat RDL well and not moving like an idiot. Back home for check ins and some training analysis before going out for the evening to spend some time with some friends! So ready for bed

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[Maddy]

Thanks Rich! Hiya Mat, So I find with Hack squats as I push them over time my shins start to take a beating. I get a sharp pain when I’m at the bottom of the movement and as I push up. Honestly, this is usually after weeks of really pushing and progressing the movement. Usually I swap out the movement if this happens and then re-visit it some time later. No real fix here other than recognising signs that mean it’s probably best to progress another movement that doesn’t cause pain. I’m no doctor but I assume (and have been told by my osteo/physio) that the pain I feel (and possibly you too) could be some kind of stress fracture. It almost always improves with a deload and swapping out aggravating movements. It doesn’t mean you can never hack squat again, it just means for now probably best to pull away from it and re-visit after some time. I suggest seeing a physio and swapping out the movement 👍🏼

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