[Rhea Gayle]

I don’t mind my meals cold!! But you can have meals like wraps, rice cakes, cottage cheese, chicken salads also as an option

Instagram - @rheagpt

[Rhea Gayle]

I like the reflex nutrition digezyme or MTS Machine Uptake

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea, I wish you so a lovely fam day! ❤️ and a good early-ish sesh too!
just posted on IG a video and you were performing lat raise with dB on your”elbow” ! this is how you perform them instead to keep dB on your hand? …. maybe better for isolation delts? thanks! ❤️????????

Morning lovely!! Thank you so much!!
Yes so it’s a crook of the arm side raises! A new movement I have started since being with JP and have found it gives better isolation to the delts especially when performed seated, it’s a much more strict and controlled way xx

Instagram - @rheagpt

[Rhea Gayle]

Morning! Hope you have a lovely time celebrating your grandma’s life. Do you find it hard when eating out with others on prep? How do you manage socialising on prep? Thanks for your inspiration!

_________________________________________

Insta @eat_lift_nap_queen

Thank you so much Sarah!! I used to struggle when I first started dieting but now it’s actually something I enjoy – I eat my food before going and then I’ll get a diet drink or a coffee while I’m out with people! I don’t often socialise in prep as such but if I see friends it’s usually prep friendly like a coffee date or training hehe!! I’m lucky to have a support network that will accommodate for my prep and competing lifestyle ????

Thank you so for the support lovely!! Keep smashing it x

Instagram - @rheagpt

[Rhea Gayle]

I agree with the above!! If you are looking to gain muscle then keep cardio away from training and maybe either have it fasted on training days or maybe solely keep cardio to your rest days!! X

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone! Today my training rotation starts again! So I have PUSH 1! I will he training earlier than usual today as every year on the second weekend of January we go out for a memorial lunch for my grandma who passed???? never an easy time of year! We are going to the Ivy in Chelsea which will be lovely! Nana always loved the Ivy! However I obviously won’t be eating but will be going to spend time with family ❤️

I hope everyone has a lovely day xx

Instagram - @rheagpt

[Rhea Gayle]

I would definitely suggest some intra carbs – best intra combo has got to be MPS Max and Sustain by TrainedbyJP Nutrition!! X

Instagram - @rheagpt

[Rhea Gayle]

Hey hey everyone!! So today was a rest day!! Cardio was 40 minutes on the xtrainer fasted and then I ran some errands as I am away in Florida for two weeks next Wednesday!!
8 weeks out today baby and I couldn’t more exicted xx

Instagram - @rheagpt

[Rhea Gayle]

Much needed rest day for me today ???? especially before hitting LEGS/PULL tomorrow!! We are creeping up to 8 weeks and honestly I can’t wait!!! Mind is FOCUSSED!!! time to bring it!!! Xxx

_________________________________________

Instagram – @rheagpt

Omg 8 weeks will fly by !! Super excited for you ????
What numbers are you looking to hit on deadlifts tomorrow ?!? Xx[/quote]
Thank you girl!! Can’t believe it’s coming around so soon!

So number focus for deadlifts each session I aim for my 180kg just as a mental goal for strength if that makes sense! I can hit 180kg but rep range changes from week to week! So if I’m struggling to hit reps I’ll drop to 170kg x

Instagram - @rheagpt

[Rhea Gayle]

As long as your heart rate is up/ the same and calorie output is the same then it doesn’t matter which type you do x

Instagram - @rheagpt

[Rhea Gayle]

Much needed rest day for me today ???? especially before hitting LEGS/PULL tomorrow!! We are creeping up to 8 weeks and honestly I can’t wait!!! Mind is FOCUSSED!!! time to bring it!!! Xxx

Instagram - @rheagpt

[Rhea Gayle]

I agree with above, if you are in a gaining phase and need to get cals in then this can be an option but I wouldn’t interfere too much with sleep x

Instagram - @rheagpt

[Rhea Gayle]

Sooooooooo!! Today I found out I am also invited to….. ARNOLD CLASSIC AUSTRALIA!! So this show is 2 weeks after Ohio ???? I honestly couldn’t be more excited!! Today is also a filming content for you all!! Upper body session coming your way!! Xx

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!! So feeling better for having a rest day yesterday!! Doms is easing and feeling ready for a pull session today!! Starting the day with 20 minutes cardio this morning which is scheduled for upper body sessions, zero cardio on leg days and then 30 mins fasted on rest day!

What’s everyone up to today?? Xx

Instagram - @rheagpt

[Rhea Gayle]

Hey!

I agree with Stefan here! Can depend on more factors!

Making sure that legs are well recovered and making sure that the running isn’t hindering recovery! Also a factor is pressure on the knees when running! But managing time and frequency should be fine ????

Instagram - @rheagpt