[Phoebe]

Hi guys! Rest day for me today. Which fell nicely with a busy day!
Car was in the garage so collected that this morning and the house is extremely busy with work men on the garden, the outbuilding is finally getting finished which will be our cardio & posing room. This will save so much time across the week from travelling to the gym to do cardio & pose in a morning.

Then I have been in the studio with posing clients today, had a mixture of first timer bikini girls and also a pro physique athlete making the transition over to wellness. ?

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[Phoebe]

There is no specific machine that will be better than the other. As long as your HR is within 130-140bpm you will be in a fat burning zone.

HIIT cardio is also very good, you may burn a higher total calorie amount but the calories burned will be from both carbs and fat.

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[Phoebe]

Hey Liam! I totally agree with others in regards to doing it fasted to set me up for the day 🙂

Do whatever works for you and your routine, but try and keep away from the workout perimeter if you are able

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[Phoebe]

Hey guys! Busy morning today, had my check in from Kuba and he seems happy with how things are moving.

Cardio has been reduced to 20mins and none on leg days, with the aim to try not and go over my steps too much. Which is hard when you are active. Ha

Great day today training glutes with jadey, which is as filmed for the site, my first video ?

Luckily our session was very similar just a slightly different order on exercises which wasn’t a problem to change!

Performance from both of us was very good! set some new baselines numbers as this was the first time doing glutes on this rotation 🙂

Looking forward to seeing the video!

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[Phoebe]

Hey Chris,

This is fantastic!

I think a full body split would be perfect! Have a watch through the educational videos but if you want to pop a training plan together we will always give you our thoughts and opinions on the set up.

As long as your daughter knows the importance of fuelling her works and eating for recovery consisting of protein and carbs, the other meals can be a balanced portion of protein, carbs and fats.

Here are some nutritious wholesome foods your daughter may want to include (unless she is vegetarian or vegan)

eggs, chicken, lean beef, prawns, salmon, greek yogurt, rice, white or sweet potatoes, oats, rice flakes, avocado, nuts, with a good portion of fruit or vegetables with meals.

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[Phoebe]

Without seeing your set up it’s hard to tweat foot placement or positioning, but I would definitely try dropping the load and ensuring your bracing isn’t off and your back doesn’t come off the pad 🙂

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[Phoebe]

Hey guys!
A great day today filled with everything I love.
Cardio, upper session and then a lovely dog walk with nath and friends 🙂

This is the second time on this upper rotation and I feel like I am getting my grove with it. I always feel like the first few times on the rotation you are setting some baseline numbers and getting used to the set up.

Leg day tomorrow with Jade and filming for the site, will be my first video, excited 🙂

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[Phoebe]

Agree with Max! Please don’t delay wearing the cpap, Nathan didn’t stick with his for over a year and in that year his sleep and recovery was really suffering. It took a close friend to witness his sleep apnea to have a conversation with him about wearing it from that point on. He now never sleeps without it and has been getting the best sleeps he has ever had.

?

Does this issue affect his muscles gain while on cycle ? Previous cycle my gain where almost fat and then I discovered that i have sleep apnea and I wonder if this issue affects muscle growth? [/quote]
I’m not sure I fully understand your question. But if you are asking if wearing his cpap mask on cycle affects his muscle gain? If so, the answer is no.

If you are asking, if having sleep apnea and not wearing a cpap can this affect his muscle gain whilst on cycle? The answer is yes, and would be yes even if not on cycle.

This is because sleep apnea affects his sleep, which would be causing his recovery to take a hit, and as we grow whilst we sleep and recover, this could affect his rate of growth.

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[Phoebe]

I agree with everything Hilly touched on there. Nathan generally has a reading of 4-5 fasted and is using 20IU of Lantus and 500mg metformin pre M6 which is within range. If you are finding that you are waking up feeling a touch light headed or feelings of going hypo and body composition is in a good spot, I would potentially look at increasing your daily carbs.

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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.

Usual cardio, client work, client calls, then a steady afternoon spent dog walking doing some admin followed by a long hot bath. Then an evening watching Spiderman films with Nath so we are up to date before we watch the new one, we starting from number 1 the other day so have just finished watching that 🙂

Looking forward to tomorrow, I have upper rotation 1, then a nice long dog walk on the cards 🙂

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[Phoebe]

Nutri-Fast do 🙂

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[Phoebe]

I agree with Nathan and Keira here. Like Kamara said, if you are worried about potentially health risk I would avoid all together.

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[Phoebe]

Happy Friday everyone!
Super busy morning today doing work, followed by a great leg session.
Today was the first time doing this rotation.
Although it my more ‘proper’ leg session it is still very glute focused 🙂
Todays session went

Prime Seated leg curl 8-10, 10-12, 15-20

smith machine squat 1 x 12-15

Hammer strength leg press
1 x 8-10 banded 2 second hold in stretch here
1 x 10-12 no band no hold constant tension perfect eccentrics

walking lunge 2 sets of 15-20 ( each leg)

Banded hip thrust machine 1 x 8-10, 2x 15-20

adductor 1 x 8-10, 1 x 10-12 2 point rest pause

I enjoyed todays session, now I am looking forward to getting strong with each exercise ?

Rest day for me tomorrow! Looking forward to a chilled afternoon 🙂

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[Phoebe]

Hello everyone, today was upper 2 day today. 🙂

Work, dog walk, cardio, the usual done ✅

First time with this session, I think I will take another session for me to get into my groove.

I have just started assistance this week, which will be my first improvement season with kuba on assistance. So looking forward to that kicking in 🙂

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[Phoebe]

Hey Jeniher,

This questions that you are asking is very person dependent.
Some trainers may find that starting with a pec fly or a lying cuffed lateral raise helps to ensure they are fully warm and ready for there compound lift. Whereas others may find it takes away from the lift.
You are always going to be weaker in certain lifts depending on where abouts the exercise is in the session, but if you are sticking with the same programme for X amount of weeks, you should still be able to see progression with where about the exercise is.

I personally would go with whatever feels the best and whatever needs prioritising the most 🙂

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