[Rhea Gayle]

Good morning everyone!! Today is Rest Day and I’m just about to head out to get my cardio done ✅ It’s nearly 7am here and I’ve sent my check in over to JP and Corinne to review!! Weight is down and I’m feeling tighter which I’m pleased with so I will just wait for what the bosses have to say!! I hope everyone has an amazing day xxx

Instagram - @rheagpt

[Rhea Gayle]

Oh wow exciting indeed! Keeping my eye peeled ???? hope you have the most amazing time ????

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@katiecshallbe_

Thank you so much ????

Instagram - @rheagpt

[Rhea Gayle]

Hey hey! This question is kind of open ended but definitely comes down to the individual and also how far out you are! It’s good to keep cardio as a tool for when you get closer to your contest but you can start by tracking steps and as Ryan said about 10k is a good maker and then eventually implementing fasted cardio at the latter stages of prep when needed x

Instagram - @rheagpt

[Rhea Gayle]

Making it with hot water I find helps and a splash of sugar free squash or some glutamine x

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!! So landed last night, headed to Walmart to do a good shop for my last meal and headed to bed! This morning I headed out early to get my fasted cardio done at 6am so that i can get straight back into a good routine like when I’m home!

I’m training push 2 later today as well!! Step goal for today is 11k so I will be out and about quite a lot today xx

Instagram - @rheagpt

[Rhea Gayle]

This can be very common!! Try and leave at least an hour before eating your post workout meal and also try as Clare suggested a dose of HALCYON after your workout x

Instagram - @rheagpt

[Rhea Gayle]

50 mins fasted cardio done this morning and now on my way to the airport!! Today I’m flying to Florida for 2 weeks! To see friends and spend sometime prepping out there! We adjusted my training split so today would be a rest day to accommodate for travels! I have all my food with me so I’m all prepped for the flight!! Xxx

Instagram - @rheagpt

[Rhea Gayle]

I had a lower body session in the busiest gym ever last night- but a friend was there so it made it all better.
Safe travels to the US Rhea! Do you plan on staying there until the Arnold?

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@katiecshallbe_

At least you got it done!!

Thank you lovely!! No I’m here for 2 weeks and maybe be back again before the Arnold’s for something quite exciting ????

Instagram - @rheagpt

[Rhea Gayle]

You need to start creating routine at the weekends! Try and treat it no different from the week days! Try getting up at similar times and having a plan in place for those days but ultimately you are in control and all comes down to how badly you want it! x

Instagram - @rheagpt

[Rhea Gayle]

Today we TRAIN!! Hehe I always miss the gym on rest days! I’m heading out for a coffee and catch up this morning we my friend and will take my pre workout meal with me and head straight to the gym after we’ve met! I have pull today!!

What’s everyone up to today x

Instagram - @rheagpt

[Rhea Gayle]

So today was Rest Day! Done my morning cardio and then I went to Worthing to for a coffee and catch up with @phoebehagan1 🙂 I also spent the evening packing as I’m heading to Florida for 2 weeks on Wednesday ❤️

Instagram - @rheagpt

[Rhea Gayle]

I don’t mind my meals cold!! But you can have meals like wraps, rice cakes, cottage cheese, chicken salads also as an option

Instagram - @rheagpt

[Rhea Gayle]

I like the reflex nutrition digezyme or MTS Machine Uptake

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea, I wish you so a lovely fam day! ❤️ and a good early-ish sesh too!
just posted on IG a video and you were performing lat raise with dB on your”elbow” ! this is how you perform them instead to keep dB on your hand? …. maybe better for isolation delts? thanks! ❤️????????

Morning lovely!! Thank you so much!!
Yes so it’s a crook of the arm side raises! A new movement I have started since being with JP and have found it gives better isolation to the delts especially when performed seated, it’s a much more strict and controlled way xx

Instagram - @rheagpt

[Rhea Gayle]

Morning! Hope you have a lovely time celebrating your grandma’s life. Do you find it hard when eating out with others on prep? How do you manage socialising on prep? Thanks for your inspiration!

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Insta @eat_lift_nap_queen

Thank you so much Sarah!! I used to struggle when I first started dieting but now it’s actually something I enjoy – I eat my food before going and then I’ll get a diet drink or a coffee while I’m out with people! I don’t often socialise in prep as such but if I see friends it’s usually prep friendly like a coffee date or training hehe!! I’m lucky to have a support network that will accommodate for my prep and competing lifestyle ????

Thank you so for the support lovely!! Keep smashing it x

Instagram - @rheagpt