[Rhea Gayle]

I hope everyone had an amazing Christmas yesterday!! This morning I headed out for some steps and went to powerhouse to train back and biceps! It was a really good session! Started with single arm under grip pulldown then into t bar row, prone cable pulldown, seated row, single arm machine row, seated rear delt row, DB shrugs and then into the bicep trio of standing back from the cable, close to the cable and facing away from the cable!! This set blows my biceps UP!! Had a really good session today and really getting my groove back into training and setting new markers now going into this restart!! Xxx

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[Rhea Gayle]

AirPods are great but if you have a huawei then power beats are also good ⭐️

Instagram - @rheagpt

[Rhea Gayle]

MERRY CHRISTMAS ?

Today has been my first Christmas abroad and first Christmas in Florida ❤️ it’s been such a lovely day!

Today I trained chest/delts/tris which was a really good session!! I went back to the gym yesterday and started my rotation again with legs! We are sticking to the same training plan and will manipulate exercises when I receive my judges feedback from the Olympia! But for now the focus is attention to details with this split which is why it is more BP focussed!! Xxxx

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[Rhea Gayle]

Good morning and HAPPY CHRISTMAS EVE!! I am spending christmas here in florida and will be here well into the new year!!

Sooooo WHATS NEXT!!! We wait for judges feedback but in the meantime its time to restart and get improvements underway!!

here is what my restart plan looks like:

Steps:
10k per day

Cardio:
zero

Training day

(8.30am) Meal 1 – 3 eggs 3 egg whites
(11.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 60g COR, 70g blueberries, 10g coconut oil
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout – 54g MPS, 5g creatine, 35g performance fuel
(3.30pm) Pwo 60mins after – 150g chicken/turkey breast, 40g rice or pasta, 70g cereal with dairy free milk
(6.30pm) Meal – 150g 5% fat beef, 200g sweet potato OR 240g white potato
(9.30pm) Pre bed – 15g protein from whey, 150g fat free greek yoghurt, 50g oats, 10g dark chocolate

Rest day
(8.30am) Meal 1 – 3 eggs 3 egg whites
(11am) Meal 2 – 150g 5% fat salmon/trout, 40g rice or pasta
(1.30pm) Meal 3 – 150g chicken/turkey breast, 30g avocado 5 rice cakes
(4pm) Meal 4 – 150g chicken/turkey breast, 5g evoo, 150g sweet pot/180g white pot
(7pm) Meal 5 -150g 5% fat beef, 3 rice cakes 100g pineapple
(9.30pm) Pre bed – 15g protein from whey, 150g fat free greek yoghurt,10g dark chocolate 20g coconut oil

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[Rhea Gayle]

She could be tired?? Is she suffering with low energy in her sessions or not enjoying her sessions or are her sessions directly affected??

Instagram - @rheagpt

[Rhea Gayle]

Thank you all, will keep strong and stay motivated
Going to do bodyweight exercises, etc and some bands

You can do it!! Setback only make for a stronger comeback!! Keep your why and goals at the forefront during these times!! ✨

And remember try to focus on what you can control rather than what you can’t

Instagram - @rheagpt

[Rhea Gayle]

It’s the eve of Christmas Eve eeeeeekkkkk ?? this is going to be my first Christmas away from home! But it’s okay because I will still be surrounded by good people ❤️ I’m not back training just yet as mentioned yesterday but my body is feeling good! I’ve enjoyed some good and my solitaire is slowly cling back! The past few days I’ve really been just catching up on sleep and resting up ready to hit the next step of my competitive journey heading into 2021 xxxx

Instagram - @rheagpt

[Rhea Gayle]

4 DAYS POST OLYMPIA

Still taking each day as it comes, really resting, chilling and OMG catching up on sleep heheh!! The Olympia weekend was an epic one and i think from being high on adrenaline i am pretty tired, my body feels good though and i am excited to hit the ground running again with training and improving xx

Instagram - @rheagpt

[Rhea Gayle]

Never underestimate the importance of your rest days in your split they are just as important in your progress as a training day would be

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[Rhea Gayle]

Well done Rhea you looked amazing!! Totally respect the work ethic through the hurdles you faced up untill the show!!

Thank you so much Frank! It has definitely been a tough year with hurdles but i am grateful that it lead to where we did – stepping on the Olympia stage x

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[Rhea Gayle]

I use air pods which are fab and stay in my ears as well as cancel out outside noise 🙂

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[Rhea Gayle]

3 days post OLYMPIA!! Things still don’t feel real right now hehe!! But my motivation to improve is sooo high right now!! Yesterday I went to universal in Orlando ✨ had the best time! Had another day off – in terms of enjoying some food, post show I normally don’t have a big appetite but after speaking with Corinne I know the importance of eating up and hydrating especially after the peak we had! ✨ but my mindset post show is in a good place and not holding on emotionally to dry and lean look and welcoming the softer life as I know how important the next couple of months for progress will be!! Xxxx

Instagram - @rheagpt

[Rhea Gayle]

These are possibly my favourite shots from Friday nights finals!! ?✨?

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[Rhea Gayle]

Wow okay so I still don’t quite have words for what happened on Friday!! Honestly since stepping off the Olympia stage last year, all I have had in the back of my mind was being and working for a top 10 finish as a goal of mine, as only the top 10 get to walk on the main Olympia stage! This feeling was absolutely surreal!!

It has now left me so motivated to push more now, push hard, level up harder and just be more and a better ree!!

I’ve had a free food day which was yummy I also managed around 18k steps as well haha it’s been nice to move around as closer to show I need to be rested and off my feet as much as humanly possible!! ❤️

Today I’m going to universal studios so will hit some good steps as well!! As I said it’s nice to get moving post show and I like to stay as active as I can but also not going over the top so I actually am able to get some rest and recover post show xxxx

Instagram - @rheagpt

[Rhea Gayle]

Absolutely insane Rhea! It’s been amazing to follow along this whole year ???

_________________________________________

@katiecshallbe_

Thank you so much Kate ✨

Instagram - @rheagpt