[Phoebe]

Hey Daniel! A lot of my clients like to bulk prep all their food for the week on a Sunday, keep mom/tues/wed meals in the fridge and then freeze thurs & Friday and get out the evening before so they stay fresh.

It is so much easier to bulk cook your meal, but if time allows I like doing the night before or in the morning.

If you don’t follow kuba & megs on YouTube, they have lots of meal prep YouTube on there. One of Kuba’s most recent videos is a full day of cooking and eating with him and megs which may give you some ideas 🙂

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[Phoebe]

Hey guys! Rest day for me today 🙂 usual cardio and steps. My legs feel very full and heavy from yesterdays leg session, luckily I have upper tomorrow before my next leg session so a little longer to recovery in between! Majority of the spent on the laptop but had a break away where my friend came round for a coffee and we went on a dog walk 🙂
Can’t believe the year is nearly over!

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[Phoebe]

Hey guys!
Leg day rotation 2 today! Woke up feeling a little meh, not in terms of mood but a bad headache and a dip in energy, I found 20mins on the stepper hard! Which hasn’t felt hard since prep! Carried on with my day as usual, work, early nail appointment, more work and then it was time to train.
I always find my third leg session of the week harder as my legs generally are battered. Luckily for me I was able to jump in a few exercises and be pushed by kuba and megs, which was great! My legs nearly gave way after the banded single leg press like, but put the work in, you get results. ?
Anybody who says they train just as hard on their own may potentially be lying. So I’m looking forward to Jade returning back to UF Rotherham again so I have a training partner rather than training solo.
Both me and Nathan fall on a rest day tomorrow which is nice, so will be getting lots of stuff done but then taking some time out of the day to do something none work related and together 🙂

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[Phoebe]

Check your am blood pressure to rule out any possible health related issues. Even if you bp is within range and this continues and it’s not related to poor breathing technique when lifting then potentially seek further advice from a doctor.

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[Phoebe]

CWI has lots of benefits to aid in recovery , but like others said avoid post training sessions. Potentially you could add in on a rest day if you have access to this?

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[Phoebe]

Hi Antoan,

With your excessive sweating you may have an electrolyte imbalance. So I would definitely ensure you are consuming your daily salt intake needed (this Varys for each individual depending on weight and activity levels), even an electrolyte drink to help replenish your electrolytes.

I would recommend sleeping with a fan or air con to help with the sweating as your body temp is going to be slightly elevated.

Also without looking at any physique pictures to assess your body composition I can’t give a true answer. But just from knowing your rate of loss in such a short space of time, I would recommend looking at your diet set up and I would look at adding some more carbohydrates into your plan, but first address the other two points above.

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

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[Phoebe]

Hey guys! Rest day for me today 🙂 had to wait for 8am for the gym to open to it pushed my meals back from my usual times but it is what it is ?
Then majority of the day spent on the laptop until late afternoon where I met my family for a walk and then played articulate. Safe to say i am no good at people on articulate, but quite good at nature and actions. 🙂
Leg day rotation 2 tomorrow ??

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[Phoebe]

First session back in a week. Very very productive, things moved very well & small wins taken across the session.

Back on the platform pulling off the floor , Pain free as well…so that is a big big win . Took nothing too heavy , but was still able to pull 5 plates a side . So will take that & build from there .

Every other movement across the session was progressed though. I was just surprised at how out of breath I was . Obviously not fully recovered but was just surprising how much being iLL takes from you .

We are back anyway & that’s the good news ?

Glad you are back feeling better Oscar 🙂

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[Phoebe]

I agree with all of the above! ?? if you are still continuing to progress the way you need then why make changes. 🙂

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[Phoebe]

Cream of rice digests so well! You could always have both cream of rice and oats in your plan for more variety 🙂

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[Phoebe]

Today was a good day. Steady morning on the laptops doing some new started set ups. Followed by a really good legs session.
Every exercise felt really good, really happy with my performance today too. PB’d on every exercise by either a weight or rep increase.
Todays session went as follows.

1- glute drive 1 x 8-10, 2 x 12-15
2- smith machine hip dominant squat 2 x 10-12
3- single leg leg press 2 x 10-12
4- lying leg curl and 1 x 8-10,1 x 10-12, 1 x 15-20
5- adductor SS single leg 45 hyper extension 2 x 12-15
6- leg extension SS DB lateral raise 1 x 12-15, 1 x 15-20

Tomorrow is rest day, have lots to get through so being organised in the evening before helps me feel prepared for the next day. 🙂

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[Phoebe]

Lovely chilled Boxing Day today! It was rest day too so feeling super relaxed and chilled.
Met up with my sisters for a lovely walk along the canal. Leg day tomorrow and super excited for it 🙂

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[Phoebe]

I agree with Clare. Rest up, stay well hydrated and take each day as it comes, hopefully you will feel better soon 🙂

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[Phoebe]

Merry Christmas everyone! I hope everyone has had a great day with loved ones. It’s been a fabulous day for me, a day to unwind and be present with my family ❤️ Christmas is always such a nice but busy day trying to see different family members.

Legs this morning for me followed by Naths parents, then meal out with Naths parents at lunch, off to my parents when we spent the majority of the day for Christmas dinner! Then to finish with a later visit to see my sister who is currently isolating as she is due in 2 weeks. So I will then be the auntie to 2 beautiful nieces ??

I hope everyone enjoys there time spent being present with loved ones 🙂

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[Phoebe]

Definitely heel elevated smith machine squat??

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

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