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

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

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

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

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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.

Instagram: phoebegoodwin1

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

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

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