[Rhea Gayle]

Finally arrived in Florida, safe and sound 🙂 travel was surprising the smoothest it has ever been! the anxiety has gone and now I can be happy and positive and get settled! Last night I fell asleep around 8pm and woke around 3am, forced myself to sleep a little longer until 4ish and then started my day!

today we rest again, my lower right side of my back and glute is super tight today which I guess is from the amount of sitting I done on travel day. today I will stretch and also get unpacked and organised 🙂

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[Rhea Gayle]

Safe travels Rhea!! ?

. thank you Katie, arrived safe and sound!! time to start establishing my routine ASAP 🙂 and keep the momentum going that I had while I was at home 🙂 xx

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[Rhea Gayle]

Hey Asrar, I would try to keep your cardio as far away from training as possible so that recovery isn’t impacted. Also if you are cramping, I would review fluid intake, sodium/potassium intake

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[Rhea Gayle]

travel day has arrived! meals packed and ready to get this journey started! first leg started last night of actually getting to Manchester and now the next journey is getting to Florida. Sleep is definitely a must on this flight as I didn’t really catch much last night and currently feeling a little like a zombie

Instagram - @rheagpt

[Rhea Gayle]

Hey Harry, firstly welcome to the site!! And as Clare mentioned, if you take a look through Jordans log, he updates and documents everything in there. So that will be your best bet to find out that info 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Jörn, as above I would get started with 20 minutes cardio and then adjust up from there, brisk walk, stationary bike, x trainer, treadmill walk etc looking to get your heart rate up

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[Rhea Gayle]

Rest day today and final day in London!! It was so lovely to have megs come down today!! Always love spending time with her! Today has been a pretty chilled day filled with final packing and goodbyes ❤️

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[Rhea Gayle]

pull session went down this morning! final session at kings today! was a decent session, not as strong as it has been but I will take it!! I know not every session is going to be increasing numbers and pbs left right and centre. was pleased with check in this morning, weight is back up and again not hating how I am looking at the moment which is a successful factor this offseason! not long left now until prep begins! this week has been a bit up and down and I think that has been due to knowing I am going away and its made me feel a but unsettled as I’ve been packing etc.. but goal is to as soon as I arrive to solidify a routine asap so that I can have some structure and not feel lost

Instagram - @rheagpt

[Rhea Gayle]

Hey Matt, agree with max and Clare here, especially with the question of have you added in or increased the use any extra 0 cal bits/sauces/soda to your diet as this is definitely something that can mess with your digestion also fluid intake/veg has this changed?

Instagram - @rheagpt

[Rhea Gayle]

busy rest day today! been packing my life into 23kg!! still not got it finished but its a start! I travel Tuesday so want to make sure all is ready to help reduce my travel anxieties!! other than that I started the day with 3 online posing clients which they all done so well!! This evening has been spent chilling with the family and trying not to stress toooooo much about packing! looking forward to getting back in the gym tomorrow!

Instagram - @rheagpt

[Rhea Gayle]

Hey Louis, so sorry to hear you are going through this!! I think at this point as Clare mentioned I would be pushing to try ad get an MRI to really see what’s going on in there and making sure its nothing sinister

Instagram - @rheagpt

[Rhea Gayle]

Agree with the above here, form and execution could be an issue here you may want to reduce load and rework your form! Equally maybe try to get to see a Physio/sports therapist to check everything over

Instagram - @rheagpt

[Rhea Gayle]

Push session today was good!! Woke up feeling a little chesty! Hoping it’s nothing -_- my asthma has been up and down this week so may just be something related to it! However the session was good! This morning I had 2 posing clients online which was really good! They are both in prep and first timers competing soon which is exciting

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[Rhea Gayle]

theatre last night was great! it was my first time seeing les mis! today is a rest day for me as we are still on 1 on 1 off which is working wonderfully! got my training feedback from Kuba from legs yesterday which I have noted and will make sure I amend for next session! everything felt good in terms of knee pain which was fab! today again I have posing clients and then will use the day to get myself sorted for next week for when I leave 🙂

Instagram - @rheagpt

[Rhea Gayle]

hey 🙂 so agree with the suggestions above here:

meal one: could be – greek yog, whey, nut butter or dark choc/ salmon and eggs / steak and eggs/ shake with nut better/ salmon and avocado etc

meal 2: COR, berries, whey, nut butter or dark choc/ salmon bagels / Beef and rice / steak, pasta, fruit

I think eating for convenience is one thing but if you set some time the night before to prep your meals you could start to have something that you enjoy while being within your macros

Instagram - @rheagpt