[Rhea Gayle]

Had a really good leg session yesterday!! Today was rest day!! I am utilizing these so much at the moment!! Really focussing at the moment of maximising recovery!! Got my steps in today and had a lovely day with mum even if the weather wasnt lovely hehe xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Hey, as the team have said above i would have a conversation with them and let your feelings and concerns be known, discuss your expectations and see if it an be resolved xx

Instagram - @rheagpt

[Rhea Gayle]

wahhhhhhh my post didnt post yesterday 🙁 Rest day was much needed yesterday! Recovery is getting better now!! Got my 10k steps in and prepped ready for the next few days! Today im training legs and I cant wait!! Really loving training at the moment!! My mindset in such a good place at the moment and I am determined to keep it there xxx

Instagram - @rheagpt

[Rhea Gayle]

destroyed by pull today!! however it was a really satisfying session!! I normally struggle with pull to actually feel it, but i think having a break and coming back fresh has kind of cleared my mental blocks with certain movements 🙂 Rest day tomorrow which is needed! Recovery has been a little slow this week but as expected with going back to lifting heavier and getting back in to a routine xx

Instagram - @rheagpt

[Rhea Gayle]

Oh wow these Join In lollies look amazing and such a good idea!!
I see you are doing vacuums near on everyday!! I have recently started to incorporate these into my morning routine as well!! How do you find them??
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Instagram – @rheagpt

Hi @rheagayle Sooo yummy!
with 5gr I m making 5 lollipops!! eveeeryday!! summer vibes!! I will try to add fresh mint too!! we create!! ahah ????
so vacuum so on TD only fasted and on NTD I do twice. fasted and after M1. 5x15sec. well that holding for longer is a kind of effort but become easier then! I m trying to hold more than 15 sec! it’s useful to perform not fasted too and standing when you got more practice just to play show day on stage. even we don’t perform vacuum on stage However we should control and keep our midsection tight with some food in! waist trainer & Vacuum added to the rest should help to get a smaller waist! obsly considering genetic too! x

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@jkelly.ross

[/quote]
Couldn’t agree more!! Helps so much with core control and by the time we get to stage and holding them posing vacuum training will help most definitely!!

I am going to give these join in lollipops a try for sure ????

Instagram - @rheagpt

[Rhea Gayle]

Really good session today!! I love push so much!! Always a session that makes me feel so good afterwards!! Training is going well at the moment and im so happy to have some good routine under my belt again!! Tomorrow is pull and really looking forward to giving some deficit sldl’s a try 🙂

Instagram - @rheagpt

[Rhea Gayle]

Oh wow these Join In lollies look amazing and such a good idea!!
I see you are doing vacuums near on everyday!! I have recently started to incorporate these into my morning routine as well!! How do you find them??

Instagram - @rheagpt

[Rhea Gayle]

So first check in today since starting on my new plan monday, with the food increase weight is up by .8! so couple of changes have been made again with another increase in food 🙂 training this first week has also been really good

here is what my new food looks like:
Training day
(7.30am) Meal 1 – 3 eggs 3 egg whites

(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 70g baby rice, 70g blueberries

(11.45am) 15-20mins before – 1 serving of PREpare

(Train 12-2pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g JP eaa, 5g creatine, 50g performance fuel

(3pm) Pwo 60mins after – 150g chicken/turkey breast, 50g rice or pasta, 2 crumpets, 30g jam

(6pm) Meal – 150g 5% fat beef, 200g sweet potato OR 240g white potato

(9pm) Pre bed – 5 egg whites, 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 12 fat salmon

(1.30pm) Meal 3 – 150g chicken/turkey breast, 30g avocado, 130g white potato

(4pm) Meal 4 – 115g chicken/turkey breast, 1 whole egg, 4 rice cakes

(7pm) Meal 5 – 150g 5% fat beef, 30g rice or pasta

(9.30pm) Pre bed – 10g protein from whey, 200g 5% fat greek yoghurt, 15g dark chocolate

Instagram - @rheagpt

[Rhea Gayle]

Really good leg session today!! Completed my first rotation, so tomorrow is rest day and check in day 🙂 Felt really good this week on the new restart plan!! No shows planned just yet, really just looking to get a really good routine with increased food and training at the moment and see what happens xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Max, i agree that some levels of hunger should be maintained in the offseason this can be a good indication of digestion and appetite 🙂 x

Instagram - @rheagpt

[Rhea Gayle]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight ???? even in these times they didn’t seem to have an issue with me having my own food onboard!!
Wishing you a safe flight and more than happy to answer anymore questions that you may have xx
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Instagram – @rheagpt
[/quote]
thank you for answering!! what kind of meals did you take and how many? I’m struggling with ideas and knowing how how much I should make to last the very long flight haha ????[/quote]
No worries at all!! So I took the meals that I would be scheduled to have!! Mine was a 14 hour night flight and then a 7 hour flight from Doha to London so I ate my last meal i Australia and prepped my normal meals for the next day ????
Do you have a set meal plan or do you follow macros?? Xx
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Instagram – @rheagpt

[/quote]
I follow macros, but normally I eat 5 times a day and the meals are oats with whey/ sweet potato and chicken so just trying to think of plane friendly alternatives – wraps could be an idea but I don’t particularly like bread lol xx[/quote]
Okay fab!! Yes so something like oats and whey will be good, also what about something like chicken pasta?? Or like you said wraps, or meat and salad, meat and rice? Xx

Instagram - @rheagpt

[Rhea Gayle]

Definitely as Meg said, the equipment you have access to adequate, why don’t you try to do a push pull legs split again so you will have a good amount of rest and recovery 🙂

Instagram - @rheagpt

[Rhea Gayle]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight ???? even in these times they didn’t seem to have an issue with me having my own food onboard!!
Wishing you a safe flight and more than happy to answer anymore questions that you may have xx
_________________________________________
Instagram – @rheagpt

[/quote]
thank you for answering!! what kind of meals did you take and how many? I’m struggling with ideas and knowing how how much I should make to last the very long flight haha ????[/quote]
No worries at all!! So I took the meals that I would be scheduled to have!! Mine was a 14 hour night flight and then a 7 hour flight from Doha to London so I ate my last meal i Australia and prepped my normal meals for the next day 🙂

Do you have a set meal plan or do you follow macros?? Xx

Instagram - @rheagpt

[Rhea Gayle]

Good morning!! So today I am so excited to get a proper training session in!! I’m training pull today!! Started my new plan yesterday!! Already looking forward to the progress that we can make in these circumstances!! Xxx

Instagram - @rheagpt

[Rhea Gayle]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight 🙂 even in these times they didn’t seem to have an issue with me having my own food onboard!!

Wishing you a safe flight and more than happy to answer anymore questions that you may have xx

Instagram - @rheagpt