Rhea Gayle
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This is something I recently had on my right side, a lot of activation movements and mobility can help however I would also suggest seeing a physio / therapist to get some treatment done on it
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Rest day today! Feeling a little beaten up ? that treatment yesterday has knocked me for 6 today haha!! Felt like a new ree yesterday and today I feel a little tired and tender haha! But I know it will be of benefit as my niggle already feels better!
This morning I had two online clients for posing and have another couple this afternoon!
Cardio has been upped so this morning was 40mins on my stationary bike followed by 2k steps which I done around the park! Then the rest of my steps are spread throughout the day and some set in between meals!
6 weeks out tomorrow ⭕️ time is flying! But keeping my head screwed on tight and keeping on with pushing to bring my best xx
Instagram - @rheagpt
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If you are looking for a greens supp then Veggie – might is the one!! It’s a 3 in 1 (probiotic, greens and multi vitamin ?) you can also look to potentially increase fluid intake and as Clare mentioned taking in some soluble fibre like fruits, seeds etc if you can fit it into your plan ?
Instagram - @rheagpt
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Pull day today and also had some acupuncture and treatment on my back post workout!! Like I’ve mentioned I’ve been getting a niggle with my lat so really trying to keep on top of it!! It was a really good session! Last session numbers increased and today numbers were matched and they felt good ?
Instagram - @rheagpt
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I agree, this completely depends on the amount of carbs you are having! But as Clare said if it’s a decent amount then spreading them out would be a good idea ?
Instagram - @rheagpt
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Had a lovely rest day today!! Megs came down to London today and we spent some time in convent garden and Oxford street! And then we both got the train back up north ? I’m looking forward to training again tomorrow at ultra flex Rotherham!! Such a great gym with great equipment
Instagram - @rheagpt
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If you have no issues with digestion when having it then that amount is fine ?
Instagram - @rheagpt
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So we have made changes to the plan now that we are 7 weeks out here is what it looks like:
Training day: LEGS
Steps – total off 10k per day, complete the others evenly throughout the day unless stated
On wake – 2k steps
M1- 2 eggs + 5 whites
90mins before – Pre – 30g pro from whey, 55g COR, 50g blubs
Intra, drunk throughout the whole session – 30g carbs
Drunk half way through the session – 25g eaa, 5g creatine
90mins after – PWO – 180g white fish, 50g rice, 40g cocopops 100g mango
3k steps
M5 – 150g chicken/turkey breast, 250g white potato, 100g strawberries
2k steps before last meal
Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 25g dark chocTraining day: PUSH & PULL
Steps – total off 11k per day, complete the others evenly throughout the day unless stated
15mins cardio 120bpm – immediately after, 1.5k steps
M1- 2 eggs + 5 whites
90mins before – Pre – 30g pro from whey, 50g COR, 40g blubs
Intra, drunk throughout the whole session – 20g carbs
Drunk half way through the session – 25g eaa, 5g creatine
90mins after – PWO – 180g white fish, 40g rice, 40g cocopops 100g mango
3k steps
M5 – 150g chicken/turkey breast, 200g white potato, 100g strawberries
2k steps before last meal
Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 25g dark chocRest days:
Steps – total off 12k per day, complete the others evenly throughout the day unless stated
20mins cardio 120bpm – immediately after, 2k steps
M1 – 2 eggs + 5 egg whites
M2 – 150g chicken/turkey breast, 50g rice, 100g strawberries
M3 – 100g 12% fat salmon, 65g white fish, 200g white potato
3k steps before meal 4
M4 – 180g white fish, 50g rice, 1 apple
M5 – 150g 5% beef, 100g white potato, 100g mango
2k steps before last meal
Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 25g dark chocInstagram - @rheagpt
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First day with changes made on plan! It actually felt nice adding in the 15 mins cardio this AM 🙂
It was a push day today, some numbers were matched this week and some improved! Shoulder press especially felt much better today and was able to add more load which made me happy!! All in all it was a good day!!
11k step goal today ✅
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50 days to go now!! I had a lovely rest day today and went to see the elite oesteo in Croydon! He really helped me again to get my lat opened up and given me some daily stretches which I will add into my morning routine!
We also have a new plan in place ekkkkkk time to get the shred party started ? c
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Leg day today!! Really positive session!! Made some improvements on numbers in my logbook but wanted to make sure that some movements are being executed correctly so I’ve sent them across for some feedback! Really looking to nail every detail this prep! Aiming to bring the best version of me to the Olympia this year! So hungry for it! X
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As long as it digests well then no worries about having it ? I’ve used pasta previously over rice as I enjoy it
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Rest day today! I had posing clients this morning and then heading to Worcester park to get a massage! It was a different experience hehe but I’ve actually walked out feeling good and refreshed!
Checked in this morning and weight was 62.9kg no changes yet ?
Instagram - @rheagpt
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Pull session done today!! I’ve noticed that my right lat is very locked up! I can feel it in movements and as well see it when I pose! Hoping to get some proper treatment ASAP!
Check in day tomorrow so we shall see what that brings!!
I had a great day up in Rotherham yesterday with megs!! Love spending time with likeminded people ♥️
Instagram - @rheagpt
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Lovely rest day yesterday and feeling fresh today! Still a bit of doms in the legs but back feels good and ready to get stuck into push today!! This morning my weight was the same at 63kg, feeling softer but I know this is necessary at the moment!
Heading up to Rotherham this morning to see Meg and have a lovely catch up! I will also be training push there which I’m super excited about!! Xx
Instagram - @rheagpt
