[Meg]

If that’s per meal that’s quite too much, if it’s split across your meals it’s not a huge amount
To see if it’s that drop it down to 50% of what you’re habving but change no other variable like hudedtion, salt, seasonings etc and if it settled you know our need to drop it down x

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Lower body with my client today , she collected yesterday at the amateur Olympia here in vegas!

Session will be

Leg curl
Leg ext
Pendulum
RDL
Abductor
Calve

Meg Sylvester IFBBPRO

[Meg]

I agree with Clare I’ve always been more of an oat meal girl why the oats to creamy are literally perfect 👌🏽 xx

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day here and travel vegas day, I have some client competing in the amateur today so it’ll be nice to see them compete

Look forward to training in LVAC tomorrow and really enjoying a quality session !

Excited to watch Rhea at the Olympia on Friday it all comes around very fast the Olympia is a great experience but can be a lot to deal with as an athlete with lots of requirements with athlete meet and greet etc I loved it the year I was fortunate to go

Meg Sylvester IFBBPRO

[Meg]

Absolutely, they will be back ASAP just in order to make sure quality is at the highest level is that something that TBJP standby?

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

A great day, With travelling to Dallas yesterday and I smooth travel for once nice to be able to be here with Rhea

Looking forward to being able to train at destination today I’ve never actually trained there so it’s going to be incredible

It’s a real honest to be able to be here to be able to support herself very much looking forward to it

Low body will be on the cards today and I’m very much looking forward to it

Meg Sylvester IFBBPRO

[Meg]

 it could be a few things like the guy say above a video sent via Instagram would be great

It could be that you have your chest to lifted copy the position in is slightly off but would need to see a video first

Meg Sylvester IFBBPRO

[Meg]

 it could be a few things like the guy say above a video sent via Instagram would be great

It could be that you have your chest to lifted copy the position in is slightly off but would need to see a video first

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Busy day yesterday
Client competing in Turkey coming second in her pro debut I really thought she had to win yesterday. She looked absolutely unreal but we move onto the next.

I also had two pro clients here in Sasquatch both achieving second collapse look in the best that they ever have a very competitive competition here at the Sasquatch. Would that be the last one before the Olympia? Unusually quite a lot of Olympians jumping like yesterday you want that as a pro you wanna see where you stand

And then I also met up with two clients to go over some sessions and some movements both base here in Seattle to make sure I can see them

Onto pick up rear in Dallas today before we head to the Olympia for her weekend

And then it’ll be back for the amateurs next weekend and because Rhea competes on Friday it means I can get back for the weekend for clients in the UK

Meg Sylvester IFBBPRO

[Meg]

Thanks James, really appreciate the input.

Nothing relevant has changed recently in live/work. The training volume, nutrition or supplementation are the same. I also finish almost all fluids by around 6:00 pm, apart from roughly 100 ml of water to take my pre-bed stack.

I don’t consume caffeine in any form at all — not even coffee, which is probably a bit ironic considering I’m from Naples 😀

I think you’ve identified the main issue very accurately (orthosomnia). The awakening itself feels completely normal: I’m still sleepy, physically relaxed and not anxious or wired. The problem starts once I become aware that I’m awake and begin monitoring the situation mentally.

Lately, even when I deliberately avoid checking the clock, I catch myself trying to work out what time it might be, how much sleep I have left and what that could mean for recovery/training. So I think the clock-checking has almost become internalised.

Another factor is that my mornings are very time-structured. I wake at 4:50, start training around 5:30–5:40, and then I have to get ready and go straight to the office. So I’m very aware that I have a fairly fixed amount of time available, which probably makes me more likely to mentally calculate how much sleep I have left once I wake during the night.

I’m naturally very disciplined and metric-driven, so I can see how sleep has probably become another thing I’m trying to “perfect”, which then creates an orthosomnia-type loop.

I agree that changing supplements probably isn’t the answer, especially as the same stack was in place when I was sleeping well. I’ll focus more on changing how I respond to the awakening and stop treating the time/sleep duration as information I need to know during the night.

The strange thing is that, apart from the OURA sleep/readiness score, my general parameters (RHR, HRV, etc.) are remaining within a favorable range.

I’ll also remove any visible clock/phone for a while and stop checking the time completely. The only issue is that I’ve noticed that when I know I can’t or shouldn’t check the time, I sometimes become even more anxious about not knowing what time it is. My brain then starts trying to estimate it anyway, which probably shows how strongly I’ve linked knowing the time with judging how much sleep/recovery I have left.

So I think I probably need to work not just on physically avoiding the clock, but on becoming comfortable with not knowing the time at all during the night.

Out of curiosity, have you dealt with something similar yourself? If so, what helped you get out of that cycle?

Thanks again — really appreciate the advice.

Thank you so much for this

With your age, have you actually thought about doing any testing when it comes to your bloodwork? Sometimes when we get bit older, have a little bit of a shift in our body and sometimes it can make our recoverability a little bit different, especially our ability to stay asleep at night time.

Something to potentially have a little look over because you’re doing everything that you can at the minute

What I used to do in prep when I couldn’t sleep because I’d have very dimly lit area where I had a book if I woke up I’d go and read a few pages of that usually wound my eyes down to go and be able to get back to sleep again
Rather than like you say, Clock, watching or heading up to the phone

Meg Sylvester IFBBPRO

[Meg]

Hey guys, after a very long travel to Seattle yesterday, I’m here

Have a couple of clients competing in Europe so just trying to keep my timings more linked towards the UK rather than America 💜

May be a little bit difficult when the Olympia starts, but equally cause it’s so late at night time it’ll be all good

Looking forward to being here and seeing some Clients both competing and other

Have a good weekend, everyone

Meg Sylvester IFBBPRO

[Meg]

I am with the guys above just to keep it nice and simple. I take it upon wake with some water.

I hydrate well and then around an hour and a half later is when I have my electrolytes/hydration stuff

And same with the coffee, but the health supplements I have around breakfast time which is around three hours later

Some people when they wake up for wee in the night take their thyroid medication to me then they wake up properly. They actually then can just get on with their day. Xxx

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Today is a travel day, and I am going over to America 💜 to support some clients

First, it’s to Seattle to watch two of my pro clients

Then it will be to Vegas to watch some amateur clients and also to support Rhea into her competition

A very busy and long flight with it been 15 hours but very good Wi-Fi whilst we go

Hope you’re all having a great week have a nice weekend

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys above I would honestly just put it pre bed the only time that I ever try splitting a little as if somebody struggles with carpel but in that instance seems really just dropping the dose is better

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re good

Pull with kuba today

Session was

Lat pull down
Lat row
T bar row
Upper back row
Hip thrust
Glute kick

Travel day to some competitions again tomorrow

Meg Sylvester IFBBPRO