[Rhea Gayle]

Great leg session today!! Started the day with some online clients again this morning and spending the evening with my sister at the theatre ?

In legs today we swapped hack squat for smith squats and this was a game changer for my knee pain which made me happy ?

Instagram - @rheagpt

[Rhea Gayle]

Definitely agree with what hilly said here!! Try to get in to see a sports therapist/ physio to get an action plan in place!! really hope you can get it sorted and be pain free soon

Instagram - @rheagpt

[Rhea Gayle]

rest day today! started with online posing clients today, usually Tuesdays are my busiest day. then in the afternoon I spent time with my mum and stepdad which was lovely! over the next couple of days I will be squeezing as much family time in that I can! 🙂

back in with training tomorrow for legs, final session of my updated training that im yet to try, so im excited for it 🙂

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[Rhea Gayle]

hey Asrar, I agree with Darren here! especially with the machines not always being accurate and making sure that you re consistent with how you asses your HR

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[Rhea Gayle]

Not a very thrilling update today. today I felt a little tired from my day yesterday in the studio so will for sure have an early night tonight. I had pull today which I was really geared up for but for the first time in a long time session quality felt off which made me feel a bit bummed but tomorrow is a new day!

following check in yesterday, step count is still just at 12k with my 20 min walk in the mornings which has been a park lap for the past few mornings as I can’t see my dad due to him being ill.

<font face=”inherit”>Spending this evening chilling with family before </font>I<font face=”inherit”> am set to leave next </font>Tuesday<font face=”inherit”> x</font>

Instagram - @rheagpt

[Rhea Gayle]

Hey Olly, I agree with what Clare has said here! With meal timings they don’t have to be exactly equally spread and I would for sure work to a schedule in which suits your working hours and training schedule

Instagram - @rheagpt

[Rhea Gayle]

productive day today! I had a full day of posing at kings gym today which was amazing! Again clients from around the UK came to pose today which I always feel so grateful for that!

Check in day today saw weight at 71.9kg and timeline updated so that prep commences at the end of marchhhhhh!!

cycle has also finished after being on for 8 weeks

feeling really good at the moment and excited for what’s to come xx

Instagram - @rheagpt

[Rhea Gayle]

Definitely all of the TBJP health supplements: Vital support, Oh Mega V or Pharma Pro, Love heart, Cure Coming, Oesteo Pro, In sure, Vit K2 D3

Instagram - @rheagpt

[Rhea Gayle]

push today!! really good session today! a few exercises from feedback from last session I reduced the load to make sure that I was getting the correct execution on the movement! Which felt much better!

I had a client this morning which was lovely! it was her first ever session and she done so well!

roughly about 10 days now until travel time so will make sure to reduce stress I start my packing well in advanced!

Instagram - @rheagpt

[Rhea Gayle]

very good fat source and tastes really good coupled with meals! I used to love it on my chickens and rice meals

Instagram - @rheagpt

[Rhea Gayle]

rest day today! had a really good leg session yesterday! everything felt good in my session especially when it came to my knees, pain free session! we made a swap from banded hacks to banded pendulum and these felt so much better! which made me happy!!

this morning I have a few posing clients and then will go to meet my auntie for lunch with my mum <3

Instagram - @rheagpt

[Rhea Gayle]

Hi, what’s your overall goal?? are you getting stage lean, have a show, set deadline date or just in a dieting phase for fat loss??

if weight has stalled then maybe consider pulling cals up a touch to then reset and go again! again all dependant on your timeline for your goal, still looks like you can pull more off

Instagram - @rheagpt

[Rhea Gayle]

managed to get my second vax yesterday which means I can finally plan my travels back to the USA within the next 2 weeks. Arm a little sore as per usual but nothing like the pain as the first one and feeling okay in myself just a bit tired.

today I trained pull, everything felt good, implemented the feedback on my session prior in to this session so things felt much better. felt happy to try 200kg again on my RDL got 5 this time, also increased weight on my DB s/a row and seated upper back row as well

Absolutely incredible strength. Genuinely inspiring[/quote]

Thank you so much @Caitlin.hill2020@gmail.com I definitely feel that the way that Kuba has set up my training sessions and split has helped with recovery and ability to progress on weight massively

Instagram - @rheagpt

[Rhea Gayle]

Hey John, I agree with the above here!! Very dependent on your goals

You could have oats/rice flakes/cor or add some fruit, yoghurt, bagels/English muffins and some additional fats like nut butter, dark choc

Instagram - @rheagpt

[Rhea Gayle]

rest day today and boyyyyy my7 body is calling for it!! slept really well last night which was needed! today I have a full day of posing clients so most of my day is at my desk but scheduled time to make sure I get out and about for my steps and to generally just move

yesterday after training it was really nice to go over and sister and to see my dad especially that he is having a bit of a struggle again 🙁 but I know he will be okay!!

Instagram - @rheagpt