👀 EXCITING NEWS 👀
Following on from our post yesterday…
@the_condition_coaches are super excited to announce that @natashanovakifbb.pro will be joining the team
Natasha is an IFBB Pro wellness athlete and has been coaching for over 6 years. She will be working with all lifestyle clients and competitors. Not only will Natasha be offering online coaching but also online posing and in person posing coaching too. We will be taking The Condition Coaches team to a whole new level this year with posing seminars, webinars and podcasts with all our coaches to share our knowledge from years of experience within the industry 👌🏼
#theconditioncoaches#newcoach#prepcoach#lifestylecoach#posingcoach#bodybuiling
From 103 - 97kg .. and not finished yet 😈
Chloe set herself a 10 week goal of getting back into shape & building a better relationship with food/exercise before she jets off to Aus 🐨🇦🇺
Chloe didn’t just want to drop as much weight as possible, she was looking for that lifestyle change!!
Amazing work so far, just over half way through her 10 week and not only physical but mental progress 🧠💫
And not forgetting smashing 5k times for fun 🏃🏻♀️💨
Online coaching enquiries click the link in my bio 📥
@the_condition_coaches 💜
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#ifbbwellness#legday#glutes#wellness#ifbbproleague#fitness#booty#bodybuilding#gym#femalemuscle
So why do we utilise refeeds?
Refeeds are typically used to manage the metabolic and psychological stresses of a diet period - long diet phases can be tough on the body so understanding when to add a refeed is important!!
It’s not just “I’m hungry” okay have a refeed there is reason behind the method 💡
Reasons why a refeed may be required:
1. **Length of Diet**: If you’ve been in a calorie deficit for a long time a refeed may be needed to boost that metabolism 🔥
2. **Body Fat Levels**: As body fat decreases, the likelihood of muscle loss increases. Refeeds can help preserve muscle mass by providing a temporary increase in caloric intake, often through carbohydrates 🍔
3. **Energy Levels**: If you’re experiencing significant drops in energy, strength, or performance, a refeed can help replenish glycogen stores and improve workout performance 💪🏻
My typical refeed involves:
Upping my carbs, dropping my protein
I can tolerate carbs very well which enables me to be able to push high on refeed days however this will not be the case for everyone, it is important to ensure you are using the refeed for its intended purpose and not to fill your food focus needs
Always tailor the approach to individual needs and response
Monitoring progress and making adjustments based on feedback from your body and performance is super important 💪🏻💯
In the above photos I show my refeed foods yesterday and the difference in visuals - 1kg difference in body weight, fatigue dropped, ready to push again 💃🏽
#ifbbwellness#refeed#goals#fitness#bodybuilding#legday#wellness
200g Carbs deep 🤤
The plan for today is 450g carbs plus a burger & large fries on top.
Very flat today, so fill the rig ready to dig again
Dig, fill .. REPEAT 🔁
Once fat free the focus will turn to fullness, right now there is still body fat to take off.
Trust the process, enjoy the process 💫
Glute gains for client @natashamichaelaxo 🍑
Natasha struggles massively when it comes to food due to textures, so we have used trial & error to find what works to ensure she can get in the food required to be able to add some size.
Super proud of how well she is doing & every day her food log gets better and better - breaking those negative thoughts toward food & focusing on her goal of growing 🙌💜
She is also a super busy mum so we have adapted an approach where she is able to incorporate both home & gym workouts into her routine and extra rest days when needed due to busy schedules.
Absolutely smashing it girl, onwards & upwards from here 🚀💜
Online coaching enquiries click the link in my bio 📥
@the_condition_coaches 💜
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#ifbbwellness#legday#glutes#wellness#ifbbproleague#fitness#booty#bodybuilding#gym#femalemuscle
I’ve changed the way I train 🚂
Is it optimal? Some may not agree, but it works for me!!
My set up now looks like this :
ISO/stretch work
Glutes
Rest
ISO/stretch work
Glutes
Rest
Any every once & again a little full leg top up 🔝
And once a month a little upper body top up 🆙
stretch days are simply 4 exercises 2 sets on each light weight full stretch & holds - and boy do they burn 🔥
Full glute days are flat out sessions, lift heavy, lift well & progress as much as you can 💪🏻
Like I said some may not agree with this way of training but it works for me, find what works for you & watch yourself progress!!
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Online coaching enquiries click the link in my bio 📥
@the_condition_coaches 💜
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#ifbbwellness#legday#glutes#wellness#ifbbproleague#fitness#booty#bodybuilding#gym#femalemuscle
⭐️ 10 Week Transformation ⭐️
Another of the results from our 10 week transformation package, Awesome work from @laurenrotheryy 👏
Weight ⬇️
Inches ⬇️
Lauren joined the 10 week challenge as she waned to make some changes before her big day 👰🏻♀️
During the 10 weeks Lauren also enjoyed time away for her hen do plus time away on holiday and still managed to progress, results happen when you work for them 🚀
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Interested in the 10 week transformation package?
DM the words “10 WEEKER” for more info ℹ️
#diet#transformation#goals#fitness
