[Rhea Gayle]

Good morning,

Ookay im in a cracking mood this morning!! Feeling so positive, and ready for my upper session!!

Next check in day will be Monday – video and weight! Daily it has just been weight updates and how I have been feeling and then we do video check ins 1/2x per week!

Had a really good rest day yesterday! Chilled out, meal prepped and got my geek on 🙂

Still out here in Australia and hoping to be home in the next few weeks now that travel bans seem to be, being lifted!!

I hope everyone has a lovely day xx

Instagram - @rheagpt

[Rhea Gayle]

if looking at UPPER/LOWER split, I agree with the guys above would pop the RDL in the lower session, however as Rich mentioned with correct programming it could be placed in either 🙂

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!

Today is rest day for me!! I am a bit in my own head today, like I feel like I am looking awful! Even though this is the best post show i’ve ever had!! Its more so the restricted equipment that i have at the moment, i don’t really have any heavy weight and mentally its playing on my mind that i’m going to come out of this looking like a bag of poop even though I KNOW that Corinne would never let that happen hahah!! I know that things are okay, and we are doing well at the moment but its just that mental worry that I have, I look in the mirror and im like “welp my legs look like tooth picks” haha!! Other than that things are going well, training is actually very good, it just the lack of weight that i have that worries me! Im trying so hard to get some more but keep reaching deadends with it, but i wont stop trying!! But then again no matter what, we are making the best out of this situation and there are a lot of people in this world that are facing worse than me not having enough weight to train with so I am very grateful for what i currently have!!
Going to use today back on the education of the sight and also food shopping and meal prepping!! I hope to get some melatonin today to help me sleep at night!!

I hope everyone has a lovely day xxx

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone!!
Leg day went down today! and i am also now on the hunt for some heavier weights!!
My sleep hasn’t been great either recently!!! But today I am actually feeling tired so im hoping I am able to get a goodnight’s sleep!!
On my next shopping trip which will hopefully be tomorrow I shall try and get some melatonin to try and help me get some peaceful sleep!!
I am still having check ins with Corinne and JP 🙂

I hope everyone has a lovely day xx

Instagram - @rheagpt

[Rhea Gayle]

I would try and have a variety of carb sources – as everyone has said above! Sticking to just one can cause intolerance’s and potential digestive issues! There are also a lot of other carb sources in which are easy to prepare as well like Jimmy mentioned above 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone!!
Training today – Upper!! Feeling really pumped for this session!! I was looking through old videos and physique updates from earlier this year and its given me a huge spur of motivation!! using what we have and making the best out of the situation!!
So a few days ago we made a couple of changes to food:
Training day
(8.30am) Meal 1 – 2 eggs 5 egg whites
(11.30am) Pre gym meal, eaten 90mins before – 150g chicken, 40g baby rice, 50g blueberries
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g JP eaa, 30g Performance fuel OR Sustain, 5g creatine
(3.30pm) Pwo 60mins after – 150g chicken/turkey breast, 35g rice or pasta, 45g Cheerios/choc shreddies with nut/dairy free milk
(6.30pm) Meal – 150g 5% fat beef, 1 bagel thin
(9.30pm) Pre bed – 15g protein from whey, 5 egg whites, 25g dark chocolate

Rest day
8.30am) Meal 1 – 2 eggs 5 egg whites
(11am) Meal 2 – 150g 12 fat salmon
(1.30pm) Meal 3 – 150g chicken/turkey breast, 40g rice or pasta
(4pm) Meal 4 –30g pro from whey, 40g oats, 50g apple or pineapple
(7pm) Meal 5 -150g 5% fat beef, 50g banana 3 rice cakes,
(9.30pm) Pre bed – 15g protein from whey, 5 egg whites, 25g dark chocolate

Here is what my diet is looking like at the moment!! Corinne has added everything in which i like to eat 🙂 so it makes it so enjoyable 🙂

I hope everyone has a lovely wednesday!!

xx

Instagram - @rheagpt

[Rhea Gayle]

I agree with Meg. I would go into a maintenance to help keep the tissue you currently have especially if you have no equipment at the moment! I would definitely try and have a look around to see if you can maybe grab something from amazon/gumtree/craigslist or online stores x

Instagram - @rheagpt

[Rhea Gayle]

Its okay, I am grateful that I am safe and actually probably in a better situation here than I would be in London right now! So even though it sucks that I cant immediately get home, I still wouldn’t have gym access and would have less equipment and space at home to train than I currently do at the moment! My original airline has again pushed back flights to London so i am now in the process of seeking a refund for the return portion of the trip and then re booking in May (beginning of) on a different airline as prices seem lower, i think at the height of the crisis i was looking at flight home and they were extortionate! but in may they are looking more of a positive price! 🙂

But I am seeing the positives in this situation and loving getting to see family that I only get to see once or twice every few years!! But the work still continues, i send my weight each and every day to Corinne and we are in talks of potential plans as and when we are going to get back on stage!! I know that there will be light at the end of this what seems like never ending tunnel but got to stay positive and keep on track!!!

Sending much love and positive vibes to everyone!! Keep working, Keep smiling and Keep positive xxx

Instagram - @rheagpt

[Rhea Gayle]

Most definitely can be used to create stimulus and help retain tissue – especially in the current situation! and as Joe said still make sure though even with bands you focus on tempos and execution of the movements 🙂 x

Instagram - @rheagpt

[Rhea Gayle]

Hey @katiecshallbe_

Recovery is getting much better!! First full week, i was really beat!! But now getting into it and recovering better!! I must admit though im really missing my CURE COMING and Join In supplements!! I can really feel the difference with out them – my knees feel a bit sticky!

So Australia is talking about 6 weeks until lifting the Lockdown! I really hope it is sooner though!! Cases here seem to have slowed down and the number of deaths is still quite low! Still such a surreal situation right now

hehe its so good having a camera for check ins hehe but iphone is equally as good, i think im going to wait to get a new one xxx

Hope everyone had a lovely easter xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Jason, I suffered quite a bit with my patella tendinitis when I was a diver! In order to help, key points would be reducing inflammation and you may hate to hear this but rest will also help!! Is there any particular movement in your leg session that you are finding is making it more tender?? have you ever tried kwan loong oil on your knees?? Also using CURE COMING and JOIN IN will help wonders xx

Instagram - @rheagpt

[Rhea Gayle]

Good morning and HAPPY EASTER!!

This morning I went for a nice big walk to get the majority of my steps in before it started to get busy later this afternoon!! Today I am training upper!! I mentioned to Corinne about the pullover niggling my back and we have changed it to another exercise but one that is still going to target my lats!! So all is well!! I’m feeling really good at the moment!! we have made a few changes to my diet yesterday, to keep things in check so we are ready to jump into a show when the opportunity presents itself!! My split is still Upper, Lower, REST which is really working well at the moment and my step goal is still at 12k 🙂

I hope everyone has an amazing day!! and stay safe xxx

Instagram - @rheagpt

[Rhea Gayle]

I’ve always used my iPhone! I wish I had a camera but then again I’d have to upload/import the photos and I usually don’t have the time to do so ???? usually do a video and screenshot the video as I go through my poses ????
What camera did you have Rhea? X x

_________________________________________

@katiecshallbe_

Ah amazing!! I used to use my iPhone and then in 2018 I started using my camera and transfer them to my phone through an app and send them across as my check ins!

I did have the Sony DSC WX500 xxxx

I hope everything is going well Katie x

Instagram - @rheagpt

[Rhea Gayle]

Hey Djordje,

So as Louis said post workout I would steer clear of fats as they will slow down digestion! I would have a meal of carbs and protein – whether it chicken and rice, whey and cereal, oats and whey, bagels + jam + whey x

Instagram - @rheagpt

[Rhea Gayle]

Good afternoon ☀️ and happy good Friday!
Today I’m training legs!! And also checked in with the bosses!! However my normal check in camera broke this morning mid check ????????‍♀️???????? which was such a freak incident but life goes on and I will get a new one! So I sent it using my iPhone which I hate doing as I find the clearness not very good!! But needs must!! What do you guys use to check in?? A camera or your phone??

Anyway again I hope everyone is safe and well!! Much love xxx

Instagram - @rheagpt