[Meg]

Hey guys, hope you are well

And hopefully you’ve had a great start to a Sunday

Today will be a lower body day and obviously it is Mother’s Day here in the UK so we will be seeing the mothers later both mine and Kubas

The lower body program will be
Hip thrust
Single leg curl
Leg extension
Seated leg curl
Hack
Calves

Hopefully you all have a great day

And happy Mother’s Day to any mothers

Meg Sylvester IFBBPRO

[Meg]

Structure is the best thing

Maybe you don’t have the ability to have the same days all week all the time

So preparation is key
When I worked full-time, I would prep my meals for the full week on Sunday
Chilling in the fridge the first three days
Freezing the rest of the week
And then getting it out the night before to thaw if it was frozen, I never had any issues from a digestive perspective or getting sick from food

Or you could simply have foods that are just simple on the go style one so that there’s minimal preparation

Sit down every Sunday
Write out exactly how each day is going to look
Work
Wake up time
Sleep time
Training time
Et cetera

And stick with it, but if things do crop up, at least you are prepared with your meal so that if your days have to adjust a little that keeps you feeling so on top

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Today is a training day, glutes isolation

Which Will will be :
Kickback
Hip thrust
Hyperextension
Glute machine

All a little bit higher rep with a little bit less loading , before a big real lower body day tomorrow

Hopefully you’re all having a great weekend and excited for another great

Had another week in off-season here no changes to plan with my diet, ready to keep on rocking and rolling

Meg Sylvester IFBBPRO

[Meg]

I have never got my t3 and t4 levels checked, and i am taking all those supplements

I am with Hilly looking throughly into your thyroid function as a whole would be ideal

As you will no
Longer be classed as a natural utilising thyroid

Are you sitting very lean? And is food low?

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day today!

Which is the norm

Check ins
Walk
Meal prep
Work

And I was in for a tattoo sitting today, nice as it’s with one of my clients so it was nice to catch up!

Look forward the glutes isolation session tomorrow and a good weekend ahead !

Meg Sylvester IFBBPRO

[Meg]

I used klow morning and evening
BPC 1mg morning and evening
Tb500 5mg 2xaweek
2IU GH pre bed

In my recent breast surgery recovery – your partners surgery is a lot more invasive than mine so healing time will be longer

But I recovered quick enough to be back to the gym training legs in 10 days post surgery

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Happy Thursday

Hope you’ve all had a good day
Usual here of

Check ins
Walk
Meal prep
Work

And off to the gym which will be :
Hip thrust
Leg curl
Leg ext
Leg curl
Squat ( hack or pendulum )
Calves

Let’s go

Meg Sylvester IFBBPRO

[Meg]

Hey, hope you’re good

Are you a natural or are you not?

If you are not as a cycle added in with high doses right at the very start?

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re all well.

Upper body day today

And the session went :
Lat pull down
Lateral raise
Lat row
Upper back row
Dual lateral raise
Rear delt fly

Hope you all have a great evening. I am looking forward to lunch tomorrow.

One of my great clients, Caitlin up for a couple of days nice to be able to get some stuff with her xxx

Meg Sylvester IFBBPRO

[Meg]

Morning update is no bruising or swelling but unfortunately there’s currently no pain-free range of motion in the hamstring whatsoever. I’ve been keeping blood flowing by walking where I can and gonna get it checked out soon. Again thank all of you for the advice, it really helped! 😀

Hopefully you have had it seem to and hopefully it is starting to mend properly, I’m guessing that it hadn’t torn if there wasn’t any bruising, but I’m sure if it was a pull that resting until it was ready he was the best thing to do xxx

Meg Sylvester IFBBPRO

[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