[Meg]

Hey guys, hope you’re okay

Today was a rest day

Which was

Work

Walk with my dad

Meal prep

Massage 💖

Back to work

I went to see my grandma

Went to the cinema with Kuba running man is great

And then we headed back home and prepared for a busy busy Week ahead

Meg Sylvester IFBBPRO

[Meg]

I have mine 60-90 mins pre bed , I get a nice chilled and ready to sleep feel after around an hour so ideal then to feel it and head to bed

Meg Sylvester IFBBPRO

[Meg]

Hey, hope you’re all okay

Today will be low body day and the last one of the week

Session will be :
Seated hamstring
Leg extension
Leg press
Glute kick
Calves

Hopefully you will have a great day and I’m really looking forward to having a great weekend smashing out a great session

Meg Sylvester IFBBPRO

[Meg]

I’m with the above

The first day you can sleep in longer to set up for the first night gig or aim to have a nap before you leave so you aren’t awake millions of hours the first night shift you can make 2 additional meals for the day incase you can sleep in / nap so not having to fast / split up meals much

If it’s only for 3 weeks could stay in that routine for the whole time and once come into usual life again only sleep for a few hours post getting home and aim to get up and stay up to get back into usual routine

Meg Sylvester IFBBPRO

[Meg]

Rest day and busy one

Check ins
Meal prep
Walk
Work
Gym to train 2 clients and film 2 YT vids and 2 podcasts
Then back to work before watching a part of the series we’ve started
Nice a productive Friday

Look forward to this weekend

Meg Sylvester IFBBPRO

[Meg]

Start with 1g a meal of iodised salt

If you have no cramps, good pumps in the gym keep it there

If you don’t feel great with those 2 things you can trial adding a little more in pre / intra to help and you should find a sweet spot there

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Over to Manchester for glutes today session was

Hip thrust x 3
RDL x 2
Split squat x 2
Leg press ( glutes ) x 2
Kick back x 3

Was nice to see Oscar I haven’t seen him for nearly a year!

Meg Sylvester IFBBPRO

[Meg]

The unwind for post training and the dream sleep for pre-bed ( 90 mins before ) will be a great stack

Try and look at your sleep hygiene also
Phone away before bed
And try and keep a nice order like a small routine, even if it is very short like
Shower
Meal
Bed

Meg Sylvester IFBBPRO

[Meg]

Hey guys, rest day for me

Which will be

Work
Walk
Meal prep
Housework
Back to work
A couple of hours with Kuba
Bedtime ready for another day

Meg Sylvester IFBBPRO

[Meg]

I am just the same as Michaela , I use controlled aggression good sets, good form and taking it all the way there!

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs day for us today.

The session was
Hip thrust x 2
Leg curl x 3
Leg extensions x 2
Squat x 2
Claves x 2
Kick back x 2

Was a great season and I’m ready for a nice rest day today

A usual day of working today alongside this too

Meg Sylvester IFBBPRO

[Meg]

Never be afraid to eat

There is a difference between over feeding and eating

And you need to eat to fuel

Obviously before you were over feeding and now it’s just about finding a great balance whether that be a steady surplus or a diet depending on what phase you are in

I would like to be able to go with a round with training workout first
Once those meals start getting a little heavy, I then start to add into my breakfast and light meal just to keep myself Fuller at breakfast and a little bit full a bit before to help me sleep well

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Travelling home from Italy today

Had a great weekend three of my clients got into the top five, that’s a great deal, especially as both of them are naturals in an undtested show and the lineup was crazy I’ve never been to the Euro Masters and it’s very good
One lady just outside of the top five, but still looking the best she’s ever looked so that was a win

Loz in America coming 11th out of 39 girls in pro figure

And my other American Client winning another overall at her regional show

This is her second overall, and we go into the nationals in three weeks – can’t wait for her

The season is wrapping up as a coach , and it’s definitely been a very exciting year can’t wait to do it all over again

Hope you all have a great Monday

Meg Sylvester IFBBPRO

[Meg]

I find the best way make cream of rice to be a similar to making oatmeal

I had 2.5 x the amount of water to COR

I COOK IT IN THE MICROWAVE FOR 2 1/2 MINUTES

STIR

AND THEN REPEAT THAT BY PUTTING IT IN AND OUT OF THE MICROWAVE ONE MINUTE AND KEEP ON REPEATING UNTIL IT’S A CONSISTENCY THAT I ENJOY

Then I add whey on top – by mixing it in once the cream of rice is cooled or by making a paste

Then I had the berries and all the bits on top if I part of the plan xx

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Show day here in Italy

A good weekend all round so far 11th in pro figure in the states for Loz, a big 39 girl line up too. 2nd in Denmark for my amateur wellness girl!
And now all my ladies just about to get up on stage in Italy

Set to be a good day 🙂

I did a small glute session this morning which was nice too a little pump haha

Meg Sylvester IFBBPRO