[Phoebe]

Hey guys! A fantastic start to the week! A really great leg day!

Training is going great at the moment and I couldn’t be happier!

Todays session went

Glute med kickbacks

Seated ham curl

Glute biased leg press

Smith machine hip dom squat

Glute drive

Adductors

45 degree hyper

The session smoked me so had a chill on the sofa for an hour before catching up with some more work 🙂

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[Phoebe]

I fully agree with the guys above here! If you are taking a break from training, I would advice to keep some what optimal nutrition place. You are more than likely going to be enjoying food over Christmas, but that doesn’t mean you can’t still eat on plan majority of the time 🙂 just be a little more relaxed with some meals to enjoy family time, and others on plan 🙂

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[Phoebe]

Hey guys!

Rest day for me today.

We had someone round this morning to do some panelling in the living room.

This afternoon we have been round to my parents house with my family, which has been so nice. Then me and nath went for a lovely Sunday roast 😃

A very nice Sunday!

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[Phoebe]

Fully agree with the guys above here!

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[Phoebe]

Hey guys!

Today I trained hams & glutes with Kamara today! It was so nice to catch up 😁

Glutes have filled out very nicely and you can see from my check in that the shape of my glutes have started to change. I have started to get more density through the mid and upper glute. Still need sooo much more but it’s progress and I can visually see it which is good.

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[Phoebe]

Hey guys!

An earlier upper session for me today! A really really good session. Weight up again on incline DB press with good form, and feeling very full post session, body comp is sat quite nicely to say the amount of food I am eating which is great. Year and year we aim to be better and solidify new tissue.

I have also had some posing clients, been to see my friend and her Baby, then a lovely meal out this evening. I had venison burger and it was amazing!

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[Phoebe]

Try splitting up your movement throughout the day. Going for 10-15 mins digestion walks after each meals and see how you get on with this movement added in post meals.

Are you strict on your meal timings too??

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[Phoebe]

Hey guys,

Glutes for me today 😁 really happy with the connection I am getting with my glutes now.

The same goal to grow the glutes continues 😁

I have also been to see my friend as she is moving to Australia! Forever!

Looking forward to spending time with her again over the weekend before she goes!

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys! Rest day for me today 🙂

Client work boxed off nice and early as I was on auntie duties today. I took my niece Dancing and looked after her for half a day, she’s so good bless her. Gave my sis some time to herself.

This afternoon me and Nathan have been to buy our sofa. So that should be here in 8 weeks, exciting!

I have also had a consultation cal Thai evening. Ready for hams & glutes tomorrow!

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[Phoebe]

I think most athletes tend to opt for green veggies in a competition pre, but not all 🙂

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[Phoebe]

Hey guys!

Leg day for me today!

A good session but the body is feeling quite fatigued.

I am very much ready for my rest day tomorrow!

It’s mine and Nathan’s 1 year anniversary today! But nothing out of the ordinary, just a normal day in the office 🙂

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[Phoebe]

Hey Sam,

This goes down to personal preference. If you find that one rotation works better for you, then do that. Once and exercise stalls you can switch this out for another.

There are benefits to both. So do whichever you find the most enjoyable 🙂

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[Phoebe]

Hey guys!

Client work and usual morning bits.

Due to my training days changing over the weekend I have had to swap my training days around today and tomorrow.

So today was upper. I had a really good session!

Lateral raises

Atlantis shoulder press

SA reverse bench pull down

SA nautilus row

Dips

Preacher curl

Triceps extensions

I have also tan some errands and sent over some posing client videos.

Instagram: phoebegoodwin1

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[Phoebe]

Hey Jacob, try adding your pictures again please 🙂

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[Phoebe]

This is very person dependent but I know other athletes who have gone back to training after a week, as long as you are cautious you should be absolutely fine after a couple of weeks

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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