[Rhea Gayle]

Rest day today! Stayed close quarters to my accommodation today due to my knees being really sore! So not too much exploration today just getting my steps done close to home! We made some changes today which are:

Training day: ALL
•Steps – total off 11k per day, complete the others evenly throughout the day unless stated
•On wake – 60mins cardio 120bpm – immediately into 2k steps
M1- 1 egg + 7 whites
90mins before – Pre – 30g pro from whey, 40g COR, 40g blubs
Intra, drunk throughout the whole session
Drunk half way through the session – 25g eaa, 5g creatine
90mins after – PWO – 180g white fish, 40g rice, 100g mango
3k steps
M5 – 150g chicken/turkey breast, 100g strawberries
2k steps before last meal
Pre bed – 15g pro from whey,5 egg whites,

Rest days:
•Steps – total off 12k per day, complete the others evenly throughout the day unless stated
•On wake – 60mins cardio 120bpm – immediately into 2k steps
M1 – 1 egg + 7 egg whites
M2 – 150g chicken/turkey breast
M3 – 50g 12% fat salmon, 120g white fish
3k steps before meal 4
M4 – 50g 12% fat salmon, 120g white fish
M5 – 150g 5% beef
30mins cardio – 2k steps before last meal
Pre bed – 15g pro from whey,5 egg whites

Implemented the rest day today with the fresh changes! Excited to see what happens over the next few days! It’s a bit annoying as weight isn’t really moving much but hopefully things start happening x

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[Rhea Gayle]

If the cream of rice is sitting well with you I would definitely stick with it ?

Instagram - @rheagpt

[Rhea Gayle]

Legs done today! Was a good session but knees were still playing up which sucks!

Lots of kwan loong and icing them this afternoon! Need to find someone out here for treatment as well!

All in all it’s been a good day and just need to keep pushing x

Instagram - @rheagpt

[Rhea Gayle]

Lovely rest day today! Got my bloods done again today and hoping to get the results in a few a days! Got my steps in by exploring different places after getting my bloods done which was nice! And finished the day with posing clients this evening! Now heading off to bed for an early night x

Instagram - @rheagpt

[Rhea Gayle]

Had a good pull session today! Slight niggle in the knees again on leg extension so really had to strip the weight back!! I feel a bit defeated that my knees have been so bad recently as progress was so positive on legs the past few weeks! Nonetheless it was a good session in binous and such a fab of the equipment for Pull! X

Instagram - @rheagpt

[Rhea Gayle]

As Clare mentioned, there are plenty of options you can have if you don’t like eggs! Definitely add in something that you enjoy for sure ?

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[Rhea Gayle]

Thank you all. I have used it in the past as well. I get some mild bloating that lasts up to 3 hours after the intake. I suppose I will discontinue the day or 2 days before the show. The benefit outweighs the mild bloating

If it does cause bloating as you mentioned, I would remove a few days out pre show, to limit it affecting you on show day

Instagram - @rheagpt

[Rhea Gayle]

Yes you can use them either pre or post whichever you prefer just as long as they digest well ?

Instagram - @rheagpt

[Rhea Gayle]

If you feel up to it then attempt your normal cardio, if not then maybe lower the intensity or get out and about for extra steps, reducing extra stress on the body so you can recover! I hope you feel better soon!

Instagram - @rheagpt

[Rhea Gayle]

Back to the gym today! With push! Feeling nice and rested after yesterday! My knees are feeling better today as well, ive been icing them and making sure inflammation is controlled so that training is minimally affected!

Check in this morning, weight was the same but feeling tighter, I didn’t have the greatest night sleep last but that’s prep at this stage hehe! X

Instagram - @rheagpt

[Rhea Gayle]

Legs was good today! My knees were bothering me a touch on leg extension and pendulum which was super annoying! But the rest of my session was good!! After training I went to meet James and Janicke for the afternoon which was lovely! Had such a lovely afternoon!

Also starting to feel like my body is responding better this week as well which is always a positive!! Check in was better today as well and weight is coming down xx

Instagram - @rheagpt

[Rhea Gayle]

Definitely have a good warm up and feel through some sets! If it feels okay with no pain then I would continue, if you get pain or anything feels uncomfortable then maybe I would go and get it checked

Instagram - @rheagpt

[Rhea Gayle]

Hey Damo, you could maybe try and add in a sleep aid pre bed if you are finding that sleep is being disturbed! You could try the dream sleep by TrainedByJP Nutrition!

Instagram - @rheagpt

[Rhea Gayle]

Been a lovely rest day today!! Been catching up on work and doing posing clients!! Adjusting to the forward time difference! Went exploring the area today as well! Let’s say I’ll pick a better time haha because it’s HOT HOT HOT out there!! Looking forward to be back in the gym again tomorrow for legs!!

Instagram - @rheagpt

[Rhea Gayle]

Hey Rhea!

I hope you’re feeling better and back to your normal self after that horrible incident on the plane? I’m so surprised I thought that peanuts or any nuts weren’t allowed planes anymore because of allergen reasons?

Hope Dubai is treating you well so far! ? x

Hey Katie!! Feeling much better today!! Less fatigued and more myself today!!

Yeah that’s what I thought but they don’t serve them anymore but this lady had brought them herself onboard! So next time I fly I’m most definitely going to let the airline know about my allergies as I don’t want to be in a position like that again!!

I trained pull today at binous which was amazing! This gym has changed so much since I was last here in 2019 and makes me excited for my upcoming sessions ? I hope you are well!! Xxx

Instagram - @rheagpt