[Meg]

Hey everybody, hope you are good

Today was a rest day so did the usual rest day things

Check ins
Walk
Meal prep
Back to work

We headed to the sauna and ice bath place this afternoon just for a little bit of a body recovery day as – the lower body is getting a lots of hammer now which is not a bad thing loving it, but definitely need to make sure that we stay on top of as much recovery things as possible

Hopefully you’re all having a great day

Meg Sylvester IFBBPRO

[Meg]

Hey!

What Alison says is great

For me I make my meals
The day before and chill the night before I leave then before I leave I pop in a meal prep bag and it usually stays good

I do make my first 3 meals as usual and the last 2 I will use
– salad instead of veg
– rice cakes instead of rice
– chicken
– fresh fruit like apple or pineapple only
– or use dry products like cream of rice, whey, dark choc raisins to use for the later meals and use hot water from plane / airport to make so that I don’t take it made in the bag to go off

Hope that helps

Meg Sylvester IFBBPRO

[Meg]

Hey all

Lower body today alongside a usual Monday work day

Work
Walk
Meal prep
Work
Train

Back to work and home to chill before bed and rinsing and repeating

Session is:
Glute press x 2
Leg curl x 3
Leg exertions x 2
Leg curl x 2
Hack x 2
Calves x 3

Meg Sylvester IFBBPRO

[Meg]

Hey, hope you’re okay

I can imagine that it can be difficult after nights to feel a little bit less motivated , but for sure actions always out weigh that

Some people might be able to do everything as usual during night shifts, but other people may not , it also depends on the type of work that you do

So hilly is right in saying that you just need to keep a great routine even now in the off-season just as important and a way to be able to stay consistent, but you could also look us to see if your routine needs to be slightly different Night Shift to non Night Shift night shift, especially with the amount of training sessions that you are able to do amd recover from as it might need to be different to the non-Night Shift weeks

So the progress can still happen. You might do five sessions on the usual week but then on a night shift week only four/theee

That’s what I do with my clients. Figure out what’s going to fit well for them.

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re okay

We went to watch a film called hoppers yesterday , yes it is a child’s film but honestly it was pretty good haha

Today will be the usual Sunday
Work
Walk
Meal prep
Team call for our clients , today will all be about building a sustainable routine, something lots of people struggle with

And then I will head to the gym and I have one of my clients who’s from Ireland over for a session , she was here on Friday and we went through some things as well and I’m actually very much looking forward to looking at her physique today as well

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Happy weekend, hopefully you’re having a great day

A normal start for weekend house clean, Work, walk, meal prep

Me and kuba will had to the cinema which will be nice this afternoon. I’m not too sure what he would like to watch.

I will actually just go out for a coffee

Always nice to have a little bit of a reset enjoy some downtime with each other ready for a nice fresh and positive and productive week ahead

Meg Sylvester IFBBPRO

[Meg]

I am with Clare they are very different

If Cardio is needed, then I would utilise it and if it’s just steps to help move more than those will need to be get done

If you simply don’t have time, you could potentially look at doing some steady state cardio if it’s going to save you some time if it’s of the essence

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Happy Friday

Another lower body day today which will
Be

Hip thrust
Glute Machine
Lying leg curl
Leg extensions
Hack
Calves

A nice weekend of in persons with clients organised as the comp season begins

Yesterday first client in Arnold’s amateurs with a win

Meg Sylvester IFBBPRO

[Meg]

I’m with Clare i wouldn’t be using something a year out of date

But a week or a couple months with health supps will be perfectly fine

And like Clare mentioned if they look , feel or even smell different that would be a way to see if it needs to be avoided

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Glutes today.
Foods ad still sat the same , sleep is great, recovery is great and productivity is high
Making the most of strong sessions and making some progress into my lower body

Gearing up for the start of the season for client starting with the Arnold’s with a client in amateurs today in Ohio

Session today is:
Kick back x 3
Reverse lunge x 2
Hyper extension x 3
Hip thrust x 3
Glute machine x 3

Let’s get after it

Meg Sylvester IFBBPRO

[Meg]

Firstly what drove the binge

Yes you’d not want to try and undo the damage if it was good focus / emotion driven as likely if you pull back you risk it happening again !

So Alison’s fedback stands there

But why did it happen I think working on the root cause to manage it not happening more will be a best way to go !

Did you struggle with this befor

Meg Sylvester IFBBPRO

[Meg]

Hey!

Happy Wednesday

A normal rest day here –
Check ins
Walk
Meal prep
Back to work

A little house clean done and some other house admin before getting stuck into some afternoon work

Yesterdays lower sesiom was very nice Kuba has got a new hack for the gym it’s super nice as it takes a bit go work off the bottom so nice on the knees but my quads were blown up,

Look forward to glutes tomorrow

Meg Sylvester IFBBPRO

[Meg]

For me it just depends on your day, if you get enjoyment and a lot from going to the gym and time allows then do

If time is precious especially during the week it could be a weekend gym you go to, setting one of your sessions per week there for the equipment they have

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Today is legs which will be :

Leg curl
Leg extension
Leg press
Hip thrust
Glute press / glute machine
Calves

As always really looking forward to getting in and getting it done ! Hope you all have a really epic day

Meg Sylvester IFBBPRO

[Meg]

It’s definitely easy if you be got a sweet tooth, for sure a bit of variety in your diet during the day will always help keep digestion in the best place possible

Tye it in with half savoury to get some more whole foods meals in too 🙂

Meg Sylvester IFBBPRO