[Rhea Gayle]

Rest day today! Had such a good session yesterday everything felt good and had kuba overlook everything to make sure that execution was on point!

This morning i had my 20 min treadmill walk and then just been doing some admin getting my next week of posing sessions organized!

As I’ve mentioned before the way that we have set up training has really helped with my recovery and I’m definitely seeing a difference in my sessions and session readiness 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Fergus, i hope you feel better soon! Taking on rest day food at the moment will be fine, upping your vit c, staying hydrated and outside of keeping your steps up, I would try to get as much rest as you can so you can come back 100%

Instagram - @rheagpt

[Rhea Gayle]

Good morning 🙂

Today on the agenda I have hams this afternoon 🙂

This morning started with 6:30am wake then my 20 mins walk and listening to a podcast – my go to podcast on my walks is called “my favorite murder” (if you don’t know already, I’m a bit of a true crime junkie”

Weight so far this week has stayed very steady and settling into the 69s

This morning I have a posing client online and then some admin for posing 🙂

Instagram - @rheagpt

[Rhea Gayle]

Rest day today! Went to see my dad this morning (daily routine ?) and then I got the train to kings cross so that I could get the train up to see Megs ?

I’m here in rotherham until Thursday!! Always love coming up north to see Megs!

Tomorrow I have hams and will train at ultra flex ?

Instagram - @rheagpt

[Rhea Gayle]

Hey Benjamin,

Although you are in school and can’t meal prep, is this something you could do on weekends ready for the week or a set day after school to prep for the next day?

Nutrition is super important when getting ready for a training session! As Clare mentioned, utilising an intra workout shake as well as good nutrition into a session will make a huge difference

You can have a look at some one the TBJP nutrition products which you can use to create your intra shake:

Sustain / Performance Fuel
EAAs
Creatine

Instagram - @rheagpt

[Rhea Gayle]

hey everyone, great day today and been in the happiest mood all day! no particular reason but all in all just generally feeling more energy and pep in my step – its coming up to 3 weeks on HRT and honestly the difference already has been wonderful!

today I went on my morning walk again to see dad 🙂 and he made me coffee before I headed back, I then trained pull – everything felt much better this session and got 4pps on hex dead for 12 reps which made me happy 🙂

tomorrow is rest day and im excited to be heading up north to see megs 🙂

Instagram - @rheagpt

[Rhea Gayle]

hey Brin, awesome work so far 🙂

I agree with Clare here and would think about continuing your cut for a bit longer so you are in a better position for when you begin your push up 🙂

Instagram - @rheagpt

[Rhea Gayle]

check in this Morning saw weight at 69.2kg 🙂 feeling happy with where we are at, at the moment but still want my little noodle legs to improve before prep starts 🙂

12 weeks until we start prep now 🙂 also today direct cardio was taken out and new step count to hit ok 12k daily

today has been a rest day and been sorting out my posing sessions for the upcoming week as well as visiting my dad this evening 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Jack, I have always used a Fitbit for step tracking however there is also an oura ring which gives you much more in depth information including steps

Instagram - @rheagpt

[Rhea Gayle]

hey John, definitely agree with above here! Especially in the deep diet phase cravings for me can for sure become more present – doing things like keeping busy and your mind pre occupied can help, and these are the things i like to implement when the cravings hit 🙂

Instagram - @rheagpt

[Rhea Gayle]

earlier session than usual today as it was our family annual remembrance lunch for our grandma! I trained push this morning which was a great session and even with going in the morning i felt really good in the session. Morning started out with my cardio and steps and made my meal 1 my pre so trained around 9:30am

It was a lovely afternoon in the city and we had a wonderful meal at an incredible Italian restaurant, so I used today for my off plan meal 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Mike, I would definitely go to see someone about this (if you haven’t already) and try to rest up if training is suffering from it

Instagram - @rheagpt

[Rhea Gayle]

Rest day for me today and it’s been a lovely one, morning walk to my dads house and had a coffee with him and my sister! I then had posing clients online and spent the afternoon meal prepping for the next couple of days and getting ready for training tomorrow ?

Instagram - @rheagpt

[Rhea Gayle]

hey Evan, some great points made above here – not all meals have to be reheated but of course if shakes work well for you as a meal replacement due to your job then that is fine as well 🙂 but with meals you can always change the food sources to make them easy and to go like Marc mentioned things like, salads, wraps, sandwiches etc

Instagram - @rheagpt

[Rhea Gayle]

good leg session today, had a slightly tight lower left side of my back but nothing too bad just made sure to warm up well

it was a session for sure with improvement in the log book which made me happy, videoed my sets for feedback which is another way to help me progress

this afternoon I also went over to see my dad again which was lovely, honestly can’t express how lovely it has been being home and being able to readily see family

Instagram - @rheagpt