[Phoebe]

Hey guys,

Hope everyone is having a great weekend

Today lots of one to one posing clients, all first timers who will be competing at some point this year, which is so exciting!

Rest day for me today and tomorrow then back to my usual training week from Monday

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[Phoebe]

Hey, I agree with the guys above here, I tend so start with reducing calories from fats but always make sure they don’t go too low, unless really really need to. Increase your movement through steps or cardio, if you aren’t currently doing any cardio at all, you could add in 20mins on rest days & increase steps by 2k a day example.

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[Phoebe]

Hey guys,

Client work this morning and dog walkies, then is was hams & glutes for me today!

Took a little longer for my left glute to fire up, so just spent some more time doing activation and mobility before my session, then was fine!

This evening I have had a new starter call then been to see friends and out for a birthday meal.

It was a lovely Italian restaurant, I had a fish platter with vegetables and sauted potatoes, it was delicious!

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[Phoebe]

Hey guys,

This morning I had my bloods done then it was upper today

Todays session

SA cuff laterals

Shoulder press

SA pull down

SA row

Rear delt pull down

OH tricep extension

Preacher curl

This afternoon a new starter call and lots of house work

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[Phoebe]

I would split and take 3am, 3pm

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[Phoebe]

I would pick one type and try this first, see how you get on with it. If it affects your digestions, rule this type out. Work through process of elimination

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[Phoebe]

You could also add in Nordic curls. However personally I would run lying hamstring curl in both sessions working at different rep ranges, you can always use set intensifiers if needed and recovery allows too

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[Phoebe]

Hey guys,

Rest day for me today, usual dog walk and cardio before some one to one posing clients

This afternoon I have been to see my mum, she is recovering so well from her op, will be 2 weeks tomorrow

This evening I have been to Pole class, wow it was a tough class

This evening a call with a new started before getting sorted for busy day tomorrow

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys,

Usual client work and dog walk this morning before meeting my friend Emma for coffee and lower where I did her session today

Todays session went

Hyper

SL press

Seated ham curl

Pendulum

Adductors

Rear delt fly

Cable curl

This evening some one to one and Skype posing clients before boxing some client programming off and chilling with the dogs

Instagram: phoebegoodwin1

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[Phoebe]

I agree with the guys above here, focus on good form and ROM and add in a variety of rep ranges across the two sessions

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys,

Busy day today, client check ins, new starter set ups and client call

Dog walks and some house work this evening.

My training days changed slightly this week which has worked out quite nicely to take take as an extra rest day then back to it tomorrow

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey, I would take full rest, if you have access to a bath, try and soak in hot bath

Increasing calories will depend on where you are at in your diet and how low they me be. You could opt for resting but eating training day food and that is also if appetite allows for it

Increase your vit c and water too

Hope you feel better soon

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[Phoebe]

Hey guys,

Nice Sunday for us, some one to one posing clients cancelled so I used the time to clean the house before going to pick up my niece.

We then went to Nando’s with Nathan and enjoyed some food. Trip to Tesco’s before coming home to washing and relaxing with Nathan and the dogs

Chilled day

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[Phoebe]

Hey! For many this doesn’t happen and distrupt sleep, however I know hilly has had a client that it does. So I’d advice to take am or am & pre workout.

But also ensure you have a good sleep routine and sleep supplementation such as dream sleep to help with this

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey, I agree with the guys above here. This is the time to focus on recovery as much as possible, I would be looking to swap to HIIT x2 a week and LISS 20mins x2

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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