[Rhea Gayle]

Hi Rhea, thanks for your reply. I am looking for a good local physio currently so hopefully can get something booked.
Out of the supplements you suggested which would you say would provide the most benefit as a standalone product? Like everyone else feeling the strain of inflation lol

you’re welcome! If it were one especially for joints then I would say Join IN

Instagram - @rheagpt

[Rhea Gayle]

3 days into prep and with the changes I find food is going in easier and appetite is much better! Obviously no drastic weight movement yet haha as again we are only 3 days in! But feeling good in myself! Training has been good this week also!

Another rest day today so again out for an adventure! Going canoeing today at a place called kings landing which I’m super excited about (nervous/ but excited hahah) it’s been so nice having my little sister here! It’s definitely got me out and about doing more things and actually exploring Orlando!

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[Rhea Gayle]

Hey James, sorry you are going through this! I know you have mentioned seeing a doctor and I feel they will 9x out of 10 tell you just to rest, I would really try to get in to maybe see a sport therapist or physio if you haven’t already so you can get to the root and have an action plan in place to help you train pain free. Also do you take any joint supplements? I would take a look at using the TBJP Nutrition – Join IN, Cure-Coming and Oesteo Pro if you aren’t already using them 🙂 I hope you recover soon

Instagram - @rheagpt

[Rhea Gayle]

had such an mazing day yesterday at universal with Zach and my sister! its literally one of my favourite places 🙂

so as I mentioned yesterday! prep has officially started!! and here is what we are starting with:

Current diet

Training Day

Meal 1: 20 whey iso 50g cream of rice 1 whole egg 3 whites 100g spinach 50 mushrooms

Meal 2: 100g chicken 100g green 250g potatoes 20 dark choc 100g mango

Meal 3: 100g steak 50 rice 100 pineapple 100 low pasta fat sauce

Pre Meal 4: 80g raw weight rice 100g smoked salmon 100g veggies 100g fruit

Intra

20g eaa

15 g cyclic dextrose

Post Meal 5: 100g cereal low fat of choice or cream of rice 30g whey iso

100g fruit

M6 60g cor 10g dark choc

200 g berries 20g whey iso

Rest day food

Meal 1: same as training day

Meal 2; 100g chicken or turkey

100g greens 100g fruit

M3 100g steak 50g rice 100g salad

100g peppers

Meal 4 100g steak, 200g potatoes 100g veggies

Meal 5: 100g glow fat Turkey mince 50g pasta 200g veggies

Meal 6:

20 g whey iso 80g cor

200g berries 15g dark choc

Instagram - @rheagpt

[Rhea Gayle]

Hey Drew! Same as above here, this looks good, everyone’s squat depth is dependent on how the individuals body allows them too! But with that being said trying to think about hams to calves is good! Also with the squat shoes having some heel evaluation this will aid you ankle mobility and you will be able to get some more depth

Instagram - @rheagpt

[Rhea Gayle]

Rest day today and day ONE on prep!! Gahhhh I’m so excited for this season! I’ll attach my new diet updates!

For the moment steps are staying at 12k and 3500 steps fasted!

Today I am also going to universal with my sister and Zach which will be a really nice day ? so I’m super excited! This morning I had a posing client who is competing in 7 weeks which is super exciting

Instagram - @rheagpt

[Rhea Gayle]

leg day today and also final day of our offseason! honestly I couldn’t be happier with how the 5.5 months have gone working with Kuba! we’ve worked on so many things that have not only helped me level up physically but also mentally as well which makes me excited for this season upcoming! I feel ready to enjoy the process of a prep again, I no longer feel anxious about it or stressed, I feel that strong love and happiness for the process which escaped me last season.

I am very excited to see what we can do this season 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Maki, you look great and I 100% agree with the above here! You look ready to grow! Enjoy the process and for sure keep us updated ?

Instagram - @rheagpt

[Rhea Gayle]

much better nights sleep last night and feeling better today!!

yesterday had such fun exploring, went to the aquarium and also an illusion museum which so confusing for my mind to comprehend haha!! today is rest day so a day to chill and will head over to Tampa for the day and head to the beach with my sister and Zach

Instagram - @rheagpt

[Rhea Gayle]

Thank you all, been resting still trained and did my steps and cardio.

Taking painkillers and massaging it

I hope you feel better soon

Instagram - @rheagpt

[Rhea Gayle]

hey Ellen, I second what Jordan has mentioned here! I would go along and list everything that you are having! as things can easily add up that you aren’t always aware of

Instagram - @rheagpt

[Rhea Gayle]

Hey Asrar, as Clare said you have probably managed a mild strain or soreness that has been further flared throughout your day. I would try to keep moving, keep it warm, and try to stretch, however if it doesn’t get any better I would try to get into see a sport therapist to get some treatment 🙂

Instagram - @rheagpt

[Rhea Gayle]

had the most amazing time yesterday watching ice hockey!! I don’t know why I haven’t done it sooner haha!!

<font face=”inherit”>this morning I trained pull, wasn’t my strongest session but movements actually felt really good today, sleep last night was very restless and I woke up this morning feeling quite tired and my body feeling tired so session readiness </font>wasn’t<font face=”inherit”> as it has been so far this week.</font>

<font face=”inherit”>food has gone down better as well so far </font>this<font face=”inherit”> week after getting a bit sick last week.</font>

Instagram - @rheagpt

[Rhea Gayle]

rest day today!! feeling a little on the tired side today! had a really good push session yesterday which was great, felt strong and improved on reps across each exercise. Today I will have a rather chill day with Zach and my sister! the weather is a tad rainy and gloomy today so going to go to the mall today and then go and watch the Orlando solar bears play ice hockey which will be super fun 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Andreea, definitely agree with the ladies above! Sometimes when I have a sore area pre massage and then get work done, it can feel very tender afterwards. Having some good rest the day post massage and also staying hydrated post massage can also help. However, I for sure agree that doing mobility and stretching in-between sessions can help keep on top of it all.

Instagram - @rheagpt