[Rhea Gayle]

rest day today!!! push was so good yesterday things felt really good and feedback of execution was good which truly made me happy especially as within this session there have been a few things that weren’t clicking!!

today has been a busy day with posing which has been great! the rest of the day will consist of getting the rest of my steps done, meal prep and wind down nice and early this evening 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Connor , Really sorry to hear this!! As Marc said I would try to source from free materials for rehab work to help this for the time being if you are unable to get into see a therapist or the original professional in which diagnosed it. Looking at places like YouTube/instagram you can find great content put out there

Instagram - @rheagpt

[Rhea Gayle]

Sooooo the push beings!! And I’m excited!! We haven’t had cardio since early November so I’m so excited to have this implemented on a rest day and see how we respond, steps will also now be at 15k!! 10 weeks and 3 days until the first show of the season!!

We have very clear goals this season, and I refuse to let fear and self doubt derail me from progressing or getting these goals

We will check in every other day now! Let the fun begin 🔥

Instagram - @rheagpt

[Rhea Gayle]

Rest day today, albeit not very restful as work was super busy! Was up early to get out to do my steps and get a coffee, then prepped all my meals for work tomorrow as I’m heading into the office for some meetings.😬

It was also check in day today – weight was down a touch, but the look was much much better. Tom and Harry were both very happy, so just continuing to do the do and Tom’s asked me to check in again Friday. I was quite happy with my check in pictures today and it got me looking back through pictures from when I first set myself the goal of competing and have attached a little comparison I did this morning😌Little transformation Tuesday and all!

Now off to bed and excited for a chest and delts session tomorrow! Xx

Wow April you are looking amazing!! This transformation is epic!! And so excited for your next show 💪

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! Felt good after going back to full sending training yesterday!! This morning I had posing clients online 😊

Feeling happy with how things are going! We are going to assess some more over the next couple of days to then drop the hammer!! I’m feeling excited for this and bringing the best me yet this season!!

Instagram - @rheagpt

[Rhea Gayle]

Hey Tyler, I agree with the above here with that you are looking on track especially with the closer shots you uploaded!

As Meg said if recovery is good, fatigue is managed and everything is moving well no need to be refeeding or having high days yet! Keep pushing for the movement and utilize these when needed

Instagram - @rheagpt

[Rhea Gayle]

back to full training today! I had hams. it was a really good session and just took my time in the session which made me feel less stressed! This evening is a very chilled one, finishing up my steps and prepping everything for tomorrow! with daily check ins now it feels so real with getting closer to show!! still lots of areas I want to improve on this prep

Instagram - @rheagpt

[Rhea Gayle]

Hey, so I agree with Ryan here, this is very different for everyone, best thing to do is give it a try with your early meal and see how you feel training with that and how digestion gets on

Instagram - @rheagpt

[Rhea Gayle]

Hey Farbod, altering the foot position and placement on this movement can determine what you work so you can have it as a quad targeted or glute/ham exercise 🙂

Instagram - @rheagpt

[Rhea Gayle]

rest day today and potentially last day of devolume/diet break! Its definitely been needed as we want to feel fresh for the next push

its also been an adjustment in mindset this week and been utilising different tools in order to keep it in a happy place 🙂

this morning I had posing clients and spent the rest of the day chilling – another day at 10k steps

Instagram - @rheagpt

[Rhea Gayle]

back to training today – heading in for pull today but we will be doing a devolume session, in this I will be doing back off sets (1 set per exercise)

10k steps on the menu again today and normal td food.

all in all im feeling okay, and I know that these rests will be very beneficial! 11 weeks (minus 2 weeks) now until the first show of the season! time is truly flying now 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Kristian, I think with this its more so entering a pushing phase without adding on excess BF. Of course its is enviable that when pushing up cals body composition will change however if you monitor this wisely it can be a great way to make progress as well as leaving you in a good place when you are ready to cut for a prep again

Instagram - @rheagpt

[Rhea Gayle]

Agree with the above here, no need to be utilising EAA’s in-between meals at all

Instagram - @rheagpt

[Rhea Gayle]

another rest day today! 10k steps only again today and resting as much as possible!

this morning I went for my normal walk and had 2 online clients for posing which was fun as they were both WPD athletes which I always find really fun to pose as its a very dynamic division.

nothing else to really report again today, main goal for the resting and higher food is to have a bit of a reset, reduce fatigue and get ready to be fresh to push again x

Instagram - @rheagpt

[Rhea Gayle]

Hey Davide, so 5g creatine and around 10g glutamine is great 🙂

Instagram - @rheagpt