[Rhea Gayle]

Hey Francesco, question.. how much water are you drinking, and are you taking any supplementation to help with digestion at all?? if not I would highly suggest giving the TBJP Nutrition Digest Pharma Pro!

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[Rhea Gayle]

another rest day ordered today after checking in – we will run the same thing with having training day foods today while I rest. 10k steps today also and the aim to rest as much as possible before we check in again tomorrow!

this morning I had 2 online clients – one in the UK and one in Switzerland!

not much else planned for today other than following Kuba orders of resting as much as possible

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[Rhea Gayle]

Hey Asrar, don’t feel stupid for posting this at all!! I think the best thing to do is try to control what you can control and try not to stress about other opinion, find a way to get into the zone and remember especially when it comes to a workout “this is your time, don’t let anything or anyone else take you away from that”

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[Rhea Gayle]

Hey Callum, I know it can be such a thought with taking things abroad but honestly pop it into your toiletry bag and make sure everything is in your checked bag! its always a gamble with travelling with stuff like that but you are taking a whole pharmacy of things, so keeping everything in your checked bag should be fine 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Aaron, I would try to make this daily or up the frequency per week and see how you respond there, and then you can assess if cal intake needs to change also

Thank you !! I will implement immediately and update [/quote]
Yes keep us updated with how you get on 😊

Instagram - @rheagpt

[Rhea Gayle]

rest day today and we are going to be running training day food! the past two check ins we have noticed that the usual pop isn’t there in my physique and Kuba says this could be down to fatigue building and this is something we are looking to reduce massively this prep and focus on recovery to keep things fresh!

10k steps total for today! On the menu today I have a day of posing clients which is always exciting 🙂 and other than that will be resting up, getting fluid in and getting ready to get back to things tomorrow! we will now be checking in daily from now 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey David, I think sometimes it can become “paralysis by over analysis” especially when there is so much information out there in terms of what is optimal/ optimal split etc. I think here getting your love back for training is the main thing and also splits can also be influenced by someones day to day life/recovery – if a 4 day split works well for you then I would look to the ” optimal” movements/ exercise selection that would be good for you 🙂 (if that makes any sense at all 🙂 )

Instagram - @rheagpt

[Rhea Gayle]

Hey Juan, in terms of how obsessed you should be about your poop, would be if you weren’t going at all/bad digestion/upset tummy. I know you said that maintenance it was perfect and surplus its hit and miss, if this the fact of how regular??? I think if you are going regularly and digestion is good I wouldn’t necessarily overthink the textures too much but if it is super hard (sorry for TMI) then upping fibre like you have will help 🙂

Instagram - @rheagpt

[Rhea Gayle]

push today and it was a good session!! this session felt much stronger which made me happy! again with each session I send it across to Kuba for feedback which has been helping so much, so im so grateful for that!!

today I was also back to posing clients which felt so nice!! agenda for today has been training, meal prep, steps and sorting everything out 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Aaron, I would try to make this daily or up the frequency per week and see how you respond there, and then you can assess if cal intake needs to change also

Instagram - @rheagpt

[Rhea Gayle]

Hey, so yes this can be a reason why you will be holding water! With salt this is something imo that should stay consistent throughout

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[Rhea Gayle]

Hey Ross, I have to agree here and say to try to be more consistent with your step tracking! As hilly has said try to track over the course of the week and if you are dropping a big amount/quickly then maybe you could adjust macros slightly for a few days before resetting

Instagram - @rheagpt

[Rhea Gayle]

Rest day today! And travelled back from Orlando to Texas today!!

Had such a blast at Disney yesterday! Todays goal is to get steps completed, meals prepped, fluid in and an early night 😊

All in all today even though I’ve been traveling I’ve had such a lovely day x

Instagram - @rheagpt

[Rhea Gayle]

Hey Davide, so I agree here in saying that I would raise cals in this instance where you are at! In terms of where to put them depends entirely on how you are set up and what will suit you best 😊

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[Rhea Gayle]

Legs done today!! Was a really good session today!! And knees played ball as well which was great especially on leg press and lunges!!

This afternoon as an early birthday present Zach took me to Disney land 🤩 here in Orlando!! It has been absolutely amazing so far!

Checked in with Kuba this morning, weight is very much holding still and we will now run just one more week on cycle before a 6 week break! I’m looking forward to the next push and getting some conditioning under our belt now

Instagram - @rheagpt