[Phoebe]

Hey guys!
Busy day today, really good, lots of work done!
Then it was my first glute session on my new training split. I was expecting to wake up very tight and sore from the dance class yesterday but surprisingly I wasn’t!
So todays session went very well!

Glutes 1
– Glute mead kick back 1 x 15-20 2 second hold at the top, 1 x 12-15RP

– banded around hip barbell RDL 2 x 10-12

– single leg press 2 x 10-15 2 sec hold

– smith machine reverse lunge 1 x 8-10, 1 x 15-20

– glute drive 2 x 15-20 2sec hold

– adductor 2 x 15-20 2RP

Very happy with todays session, looking forward to getting every set perfect ??

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[Phoebe]

Hey! I hope you manage to get this sorted! Definitely what Kamara, hilly and riz have suggested. Definitely stick with food choices that digest well 🙂

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[Phoebe]

Local butchers by far the best meat ? sainsbury’s or Morrisons for our fish!

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[Phoebe]

Hey Aaron, I would always weight your food out raw and uncooked. This way is far more accurate, you know your macros are precise 🙂
You can bulk cook and weight your food out raw, then once cooked weigh again and divide into how many portions you need

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[Phoebe]

Hey guys! Nice busy day for me today!
Client check ins this morning then today was upper as my split has now changed to upper/lower rest.

I had a fantastic session, really like the look of my new set up 🙂 Todays session was

Atlantis shoulder press 1 x 8-10, 1 x 10-12

single arm nautilus machine row 2 x 8-10

dumbell laterals 3 x 10-15

reverse pec dec 2 x 10-12

prime pull down upper back bias setting 3 both sets 2 x 10-12

lying cuffed lateral 1 x 8-10, 1 x 10-12, 1 x 15-20

I then met two of my friends for a birthday surprise, which was a heels dance class. Which was hard! I haven’t danced in a few years, and especially not high heels. But we love a challenge and it was so much fun! I am going to be aching tomorrow though!

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[Phoebe]

Hey guys! Rest day for me today! A lovely but busy day.
Nice walk and coffee with friends, seeing family, food prep, work and then I went on a mission taking all Christmas decorations down, cleaning and actually some DIY too! I would say I am the better one at DIY in our household lol 🙂

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[Phoebe]

Agree with Max! Please don’t delay wearing the cpap, Nathan didn’t stick with his for over a year and in that year his sleep and recovery was really suffering. It took a close friend to witness his sleep apnea to have a conversation with him about wearing it from that point on. He now never sleeps without it and has been getting the best sleeps he has ever had.

🙂

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[Phoebe]

Fantastic points made by Darren, Clare and Oscar! Managing your volume is key towards the end of your prep.

I would also look at sleep management too (I know it is hard on the last end of prep and very much will take a hit)

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[Phoebe]

Happy new year everyone!
First session of 2022 done ✅

Had a lovely day, it’s a yearly tradition that my family meet up for a New Year’s Day walk, however there was only my mum, dad, nath & arnie this year as one of my sisters and brother have Covid, and the other sister is heavily pregnant!
But it was still lovely 🙂

Rest day for me tomorrow. Then I think my next session will be the start of my new training split that I will be sharing with you all 🙂

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[Phoebe]

Hi Robbie, sorry to hear about your injury! Jordan has recently had a real bad adductor tear so check out his log.

Each individual recovers from injuries at a difference pace, so bare that in mind when reading his log.

I would advice resting for a few days to allow the inflammation to settle and then add in movement and band rehab like Clare suggested.

Also start working with higher rep ranges on exercises that may aggregate it.

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[Phoebe]

Accutane is extremely harsh but I do know many athletes that have had very good results from this.

You could also try washing in benzolperoxide wash, this should definitely help too

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[Phoebe]

Hey guys! Woweee it is NYE!
Nothing much different for us today 🙂 it was upper day for me, I trained with char one of Kuba’s clients which was nice for a change.

I also had a face to face check in with Kuba. I wouldn’t say it was a bad one, but kuba knows he doesn’t have to mince his words with me as I don’t take anything to heart, everything is always constructive feedback. After seeing my physique in person he is going to be making some changes to my set up, both training and food. So once these are in place I will update you all. 🙂

Then a chilled one watching a film with nath and arnie.

2021 what a year and I’m excited for 2022.

Happy new year everyone ?❤️

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[Phoebe]

Hi Gustavo, depending on your goal this will very much determine the amount of fats you are on. For example if you are deep into a competition prep I know many that have very very little fats and supplement with red krill and omega 3.

But if you are not deep into a competition prep there is no benefit to having little fats in your diet as fats are necessary for vital functions of our bodies. Without knowing your current set up I can’t give you an honest answer, but in your set up I recommend to avoid having fats post workout as this can slow down digestion and absorption of nutrients.

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[Phoebe]

Hi Aaron, I agree with what Clare suggested. That is a perfect intra combo, great taste too 🙂

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[Phoebe]

Hi Roy, how come you opt for pork as your red meat option over lean beef? 🙂

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