[Maddy]

Hiya Ryan, Kuba makes a great point. Are you currently dieting? Reversing out? Offseason? There are other ways to combat satiety beyond reta if you’re really struggling. Let us know

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[Maddy]

Totally agree with Benners 👍🏼

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[Maddy]

Hiya Harriet, have you expressed this worry and your digestive issues to your coach? They should be able to write you a meal plan to help with this. Macro tracking is great but often if you’re experiencing poor digestion and have a history of it, a meal plan where you work with your coach to slowly introduce foods would be a great way to go about it.

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[Maddy]

Hi guys!

Happy New Year! Had a lie-in today after a very late night last night! Rest day today for me! Up for a walk, breakfast, then some very motivating check-ins today! Saw some family and enjoyed lunch together. Just wrapped up work for today, and I’m ready for another chill evening. It makes a world of difference having a couple of hours at the end of the day just to chill, play games or watch a film. I wake up the next day feeling like I’ve had a nice HARD reset rather than having the days bleed into each other. I hope for more of this in 2026!

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[Maddy]

Hiya Lennon,

All the responses above are great. They give you a lot to think about and ways to adjust your mindset and expectations in a session. I think Meg mentioning trying to swap out the movement is a great idea for now, so you have a bit of a reset and can start to shift away from that mentality.

Remember, your progress over the course of time (reps/load/accuracy) is far more important than your progress session to session. I understand that it all adds up, but if you have a couple of sessions where you don’t make a load or rep increase, it’s not going to be the end-all be-all of your progress.

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[Maddy]

Hi guys! Happy New Year’s Eve! Had a lovely day today up for a walk, check ins and work and then in for my final session of 2025! Hams and glutes. It was great. Saw my lovely grandma and now spending the evening with family to see the start of 2026!

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[Maddy]

Hiya Samuele,

Layla has outlined a lot of key things I agree with. This is your first comp and I think it’s important you have fun with it while you do all the things within your power to do your best!

I totally agree with subbing in comp specific movements (SBD) and seeing how you fair with recovery so you can set frequency accordingly. (Layla gave a great outline to start with)
Also, practice comp specific lifts with commands and brush up on rules for the federation you’re competing with.

I also MASSIVELY agree with allowing yourself to sit in a weight class you don’t have to cut down into for your first comp.

If you have any questions over the course of your prep for this don’t hesitate to ask 👍🏼

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[Maddy]

Hi guys! Rest day for me today! Same routine as normal. Up for a walk, breakfast and then settled down for check-ins and training analysis. These are always fun post christmas! It’s nice to see clients/athletes enjoy themself, make progress and have fun through christmas! Went out for a short walk this evening as honestly steps have become something that has started to slide for me and so far i’ve been getting away with it but I do enjoy going for a walk and so i’m making an effort. Little food shop and now finishing off for the day!

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[Maddy]

Hiya Giorgi, don’t stress, don’t worry AT ALL! I agree with the guys above. You haven’t lost anything and as long as you’re back to good health the best thing you can do is resume your protocol/routine and this will soon be a thing of the past!

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[Maddy]

Hi guys happy Monday! Woke up and felt a bit ‘off’ with a bit of dizziness and nausea. I’ve swapped my glasses to a different pair as I have a feeling that these migraine symptoms are being triggered by a new prescription! Usual routine. Up for a walk, breakfast packed some orders and check ins before training. Eased in to my usual quads and glutes session and I can’t lie, it was HARD. I struggled through as I was still feeling a bit off balance and nauseous. Training DID actually help and for the most part I had my eyes closed. Back home to continue work for the day and chill. This evening I feel MUCH better and so I think the change in glasses was very helpful

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[Maddy]

Hiya Angelo, the guys above have given solid advice. A lot of the time warming up is about getting your core temp up (as rainers mentioned) and then warming up by working up in load to your working weight. Usually I’d taper off reps till I’m ready for a working set.

As for specific protocol to warm up e.g. pheobe mentioned hips, Adam mentioned shoulders; this would be specific to you. Is there any mobility issues you face such as tight hips, ankles, shoulders? You may need to incorporate movements pre lifting to help with this. Otherwise, warming up is simple. Sara explained it well.

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[Maddy]

Hi guys happy Sunday. Another weird one today. Up after a lie in, a walk and breakfast, a bit of work and then like clockwork after looking at my laptop screen I started to feel migraine symptoms again. Went on a job quite far away with Louis and then back home to get some food in (I feel quite nauseous) and settle for the night. Very annoying and hopefully this will calm down across the week.

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[Maddy]

Hiya Matthew, forgive me for possibly not understanding this 100%. It sounds as if you’re expecting to progress both sets (on whatever movement) with load. As Louis mentioned, perhaps just focus on progressing one of the two sets. Over time, you will progress both. As for load progressions and progressions in general, it’s far more important to assess progress across a longer span of time rather than session to session each week.
I would also avoid doing rest pauses tbh and just progress straight sets.

All in all, you mentioned you know when to choose to progress in load, you’re particular with form and only progress a movement with load when that’s in a good place, and you’re making load progressions. You might be overthinking things a touch. Let me know if I’ve misunderstood

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[Maddy]

Amazing, sounds great. Let us know how you get on 👍🏼

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[Maddy]

Hi guys happy Saturday! Had a lie in again today. I’m slowly starting to feel a lot better and after feeling particularly shit with a bit of a migraine yesterday I didn’t set an alarm. Slept really well and didn’t feel any symptoms this morning so decided to train and get all my food in. BW has dropped by a kilo but I’m not fussed I know after a week of routine I’ll be back to normal. Trained hams glutes and delts and had a great session! Gym wasn’t too busy and everything felt SO good. Back home for check ins and a little work before straight chilling this evening

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