[Phoebe]

Hey guys! Today was leg day and it was my first session session back at full volume ??

I am definitely feeling it after the session. It was a great session though. Kuba adjusted my hip thrusts and told me to reset and now feels so much better again. I think training alone form can easily slip without even realising!

I have a very bad habit over overarching and not bracing through my midsection. I blame being a dancing and having to arch your back in everything!

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[Phoebe]

I agree with the guys above here. In order to optimise your gaining phase you have to allow yourself to get a little softer but ensuring body composition doesn’t get too fluffy. Ideally around 1-2lbs per week, some weeks you may see a fluctuation of more, then it may level off.

In your gaining phase focus on getting nice and strong, and like Clare said focus on the bigger picture and think about the improvements you can make.

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[Phoebe]

Hey guys,

Rest day for me today. Lots of work, and in person check in and cleaning today. A very productive day 🙂

I love it when you can crack on and get in with everything you need to do!

It was so great to meet my client in person too! She is 15 weeks out from her first ever bikini comp and I’m excited for her to step on stage ?

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[Phoebe]

I agree with the guys above. If you aren’t in a competition prep or a serious cutting phase and the baked beans fit within you daily macros, they digest well and you enjoy them then I don’t see an issue with them being in your breakfast.

Maybe you could opt for the baked beans breakfast on a rest day and an alternative breakfast on a training day.

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[Phoebe]

Hey guys!

Training day for me today, hams & glutes. Today was my last session at devolume. Rest day tomorrow then I am excited to go back to full volume again! ???

Tomorrow I have a client coming over from Dubai so I am excited for meeting her in person 🙂

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[Phoebe]

I agree with both Nathan and hilly here.

Adjust your nutrition set up to increase your daily protein.

Add cardio in daily, preferably away from the training window if lifestyle allows, also track you step count daily separate to your cardio.

In a shorter cut, you will be more aggressive with changes so there may be a time that you alter more than one variable.

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[Phoebe]

Hey guys!

Officially 10lbs down today! Good chunk of weight off, hopefully the next few weeks stays at this rate of loss too. ??

Deload upper session today, was feeling nice and strong but stuck to the devolume.

Tomorrow hams & glutes devolume then back to full volume on Friday 🙂

Instagram: phoebegoodwin1

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[Phoebe]

Hey! What an awesome transformation! I agree with the guys above.

Lots of athletes have stretch marks, but the tanners are extremely good at their jobs and the tans have great coverage.

Good luck in your competing journey 🙂

Instagram: phoebegoodwin1

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[Phoebe]

Hey guys,

Check in day for me today 🙂 Kuba seems happy with everything so far, despite being Ill everything else is still on track. The scales are moving in the right direction, body composition is changing so we are off to a good start.

Here are my check in pics below.

Tomorrow and Wednesday I will run 2 more devolume sessions as instructed from Kuba to ensure I am fully recovered from the lurgy.

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[Phoebe]

I fully agree with Nath and Hilly here.

But from looking at your current physique pictures imo I think there is still room to push, especially from your feedback regarding digestions, sleep, performance and appetite.

Keep working on getting strong in the gym with good form. But if body fat levels do increase a little too much then you may have to do a pull back.

Instagram: phoebegoodwin1

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[Phoebe]

Fresh prep – fresh prep meals Uk is where both nathan and myself have meal prep from. They do macro specific meals made to the quantities you need.

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[Phoebe]

Hey guys!

Busy Sunday for us ?

Today was leg day, I ran it as a devolume session as still don’t feel back to 100% and I really don’t want to do anything that will set me back, so a reduction in volume and then I think Tuesdays session I will return to full volume again.

We also went to go and watch a show, support some posing clients, nath had a client in mens physique who also came second in the overall, and it was great to catch up with some old faces.

A busy but great day 🙂 tomorrow is check in day so we shall we if any changes are implemented. Body composition is changing daily and the scale weight it still moving in the right direction. ??

Instagram: phoebegoodwin1

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[Phoebe]

No changes today on my check in everything is going to plan and weight is dropping nicely.

Been a rest day today so did my morning cardio and fasted steps then went to go visit family and meet my brothers new puppy who was amazing.

Rest of the day spent catching up with account and boring things for work then chilled in the hot tub this evening.

_______________________________________

Step it up!

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Looking great jadey!

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[Phoebe]

I agree with the guys above. Until you have seen a professional sports therapist in person to assess the injury and diagnose what the injury is, it is hard to give a definite answer. Shockwave is such a fantastic treatment to and I highly recommend having this if it is tendonitis.

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!

Work first thing then a morning sports massage before I headed over for a day in the studio of posing clients.

I then called into Meadowhall to pick up a present for my sisters birthday. Then an evening of catching up on messages and work bits with a film in the background 🙂

Instagram: phoebegoodwin1

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