[Phoebe]

Hey guys,

Rest day for me today. Work boxed off early as I’ve had a day full of appointments and Skype posing clients this evening.

I don’t really like having more than one appointment in one day as it takes too long as too much time to sit (which is very hard) but I have a photoshoot tomorrow and I couldn’t not have my nails or hair done for it! So pedicure, nails & hair appointment! I couldn’t wait for it to be over haha But feeling well pampered, especially as Ive got the lurgy so it forces me to sit 🙂

This evening I will be trying to find some things to wear tomorrow as I’ve not been the most organised, so It will be a last minute throw together shoot 😀

My glutes are a sore from yesterdays session too! <font face=”inherit”>Tomorrow </font>I’ll<font face=”inherit”> be training glutes again before heading to </font>Birmingham<font face=”inherit”> for the shoot, busy busy!</font>

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey Malik,

I fully agree with Clare here. I know some athletes who have prepped whilst being on contraception such as the pill, depo, implant but have still been able to achieve fantastic levels of condition through work ethic and potentially having to dig a little harder. But on the other hand I have known female athletes taking the contraceptive pill and hit a plateau with reduction in body fat, so they have pulled their contraceptive pill, and condition started coming through a little more. Whether this was due to pulling the contraption or other factors & more time in a deficit I am unsure as I this was not a client.

However, IMO opt for a non hormonal contraception such as the copper coil, but this is fully down to the individual and their choice of contraception as they do not suit everyone.

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey everyone,

I hope everyone has had a great day!

Check in day for me today, 143.6lbs so 5lbs above my stage weight. I am still pretty lean, baseline diet has been increased but being mindful that my scale weight doesn’t jump up too quick, especially as I’ve enjoyed a few off plan meals and social occasions this week. Which is allowed, but I was ready to get back 100% on plan with just my structured off plans.

Today me and Nath have done a shoot in our new tbjp clothing lines, these are sick!! We are kitted out! Then it was my first session on my new set up, glutes, side & rear delts today.

This evening I have been to watch my old dancing schools dance show. It was so good! It really made me miss dancing. I could tell I am still post show as I couldn’t concentrate fully towards the end, but it was still awesome.

Tomorrow is rest day for me, I did wake up this morning with a sore throat and cough so I’m praying tomorrows rest day comes at a good time 🙂

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey Simon,

Fortunately for yourself the whole team of athletes are all extremely good coaches.

Be open to communicate with the team, ask questions, arrange consult calls and find a coach that you connect well with. Having a good coach client relationship is a big part of your coaching journey.

Once you have a few coaches in mind, take a look at their social media, see how they work. Some athletes also pick a coach that inspires them or they look up too.

Choosing a coach is personal preference, as long as you work well together you will 100% progress.

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

There could be a few reasons for why this is happened.

Start by making a food and fluid diary, write down everything you eat and drink. I would also pull anything that includes artificial sweeteners to rule these out.

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys,

I hope everyone has had a lovely Sunday!

Today I rested again so I would fall in line for my set training days this week, but now I am ready and raring to get back tomorrow, feeling well rested and caught up from the lack of sleep from the wedding.

A lovely dog walk with my friend this morning, then this afternoon me and Nath have watched Oscar in his pro debut, then come home for a chilled evening.

I’m looking forward to tomorrow, shoot in the morning then time for glutes!!!

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Today we travelled home from luton first thing this morning, last nights sleep was bad! I was sure I didn’t book a double room (me and Nath in a double bed is not the one! haha), but the bed was very small and rock hard. Nath also forgot his CPAP in the big rush so it was like sleeping next to a walrus, he was snoring that loud the bed was vibrating haha.

So today has been a productive day but nothing major. Work, walks & I’ve cleared my draws out and have about 4 big bags of clothes ready to take to the charity. My oura ring picked up 1hr 41 of activity and suggested tennis!

Then a chilled evening watching films with Nath and Arnie 🙂

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey Sean,

I agree with the guys above. You may have to walk on the treadmill in short stints, and have a recovery period, just as you would with intervals, walk for x amount of time and rest for x amount of time.

<font face=”inherit”>Try not to rush your </font>recovery, but keep consistent with it, try and stay positive too<font face=”inherit”> </font>

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

I would potentially seek further advice from a different sports therapist. Work with someone who specialises in sports and sports injury as they should be able to pin point the injury/root of the cause.

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Happy Friday!

Today was supposed to be a training day, me and nath was just about to eat our pre workout meal then we found out the wedding we thought was tomorrow is today!!!

So we had a major rush, I jumped in the shower and washed my hair then did my make up in the car on the way to Luton 🙈

Ooopsie! But we made it well in time! So today we will fully enjoy the special occasion, will rest tomorrow and train Sunday.

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Try reducing the load and totally resetting the movement. You can also ensure you are bracing every rep, form is correct or potentially needing to lift from blocks. I would also work in higher rep ranges, increase your weight very gradually so the form does not slip and pain reoccur.

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys,

Rest day for me today but a great busy one! Work this morning, eyebrow appointment, posing clients, consult call and then we have been out for food this evening.

Alix has been staying with us for a few days which is really nice, we are all good company and even when we are busy it just works well us 3 being together. Alix’s body is like a furnace too so its great for Nath to see over her so closely, and ensure she rest up to.

Fitness is the hardest category you can compete in. Not only do you need to reach the low levels of body fat for the physique round, but you have to perform a fitness routine too! So there week doesn’t only include resistance training, but includes gymnastics, skills, balances, routine practice etc. Very demanding work!

My weight it still low so I’ve been ordered to eat this evening, cutlery works is the best place where you can eat. Sushi, pizza, chips, a mixture of all sorts 🙂

Tomorrow is a training day so I’m looking forward to pushing the food around!

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

I fully agree with the guys above. Keep your salt intake the same daily, keep consistent with your water. If you struggle to remember set yourself little reminders throughout the day to drink water, or mini goals such as aim to drink 2L before 11am, another 2L before 3pm and then the remaining 2L up until you go to bed. This should help you get 6L in daily.

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Todays check in weight and pics was really good! 140.2lbs this am. I feel like I have a totally different mindset now compared to the first few days post show in previous years. I’m not sure if this is because I mentally prepared myself to be on prep a little longer or not.

Tomorrow I will be going out for an off plan meals with friends and also I have a wedding on Saturday, so its important I don’t stray too much as I don’t want body comp to shoot up too quickly.

On the other hand, I have learnt to detach myself from the scales when it is needed. As much as we can’t rush scale weight or increase in body fat, we also have to remember that ensuring my hormones return back into normal range and gaining my monthly cycle back is my priority.

Post show is not easy. The change of emotions you get in a few weeks time once your hormones change can feel very off. But you have to remember that it is only for a short time, but being open with your coach and having a great support network will aid with this.

Today I also went back to the gym and did full body, i will also do full body on Friday, then my new split will start on Monday. We have added upper back into my training split now which is great as I really enjoy training upper!

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

It depends on what your current set up looks like. Pop you diet up on here and we can give you some recommendations of what you could have.

You can have a variety of food sources but ensure you enjoy it and it digests well for you. 🙂

Instagram: phoebegoodwin1

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made