19/01/2025
Mondays weigh in 💪🏻
I like to check my weight on Mondays mainly to see if I’m hydrated and to see how much fluid I retained from my re feed day on Sunday which I like to add a bit more carbohydrate to fuel my muscles stores for the week and hydrate my muscles to stop with cramping and lower the risk of muscle tears..
I don’t like using scales to measure fat loss because it’s inaccurate because you can be gaining muscle at the same time if hypertrophy is your goal, I like going of measurements of simple by looking in the mirror and seeing if my trouble spots are reducing..
I also do full body scans every now and then to check to see not only my body fat but to see if my muscles are building evenly across my body 💪🏻 I go to my girl kimmy for this service
Just remember if the scales go up some days especially a Monday after a weekend, don’t let it worry you and think you have put on body fat and have to do excessive cardio, it can be simply as fluid retention from carbohydrates or extra salt intake from your re feed day 💪🏻
Stay consistent and stick to you plan ✅
If anyone needs any help programming I’ll be available online soon
13/01/2025
COLD WATER THERAPY ❄️
I use this for both my body and recovery but especially my mind 🙌🏻
-Everyday I start my day with a cold shower to wake my neural system up and I find when it’s over my mind sits a clearer and calmer ready for my day
-RECOVERY- if my body is sore I use the hot/cold facilities but if I’m targeting strength and hypertrophy I make sure there is a 5 hour gap from when I’ve weight trained to using the ice bath as the cold water will minimise your strength and hypertrophy gains if done straight after your session 💪🏻 generally i weight train in the morning and i recover in the afternoons ❤️🩹
MINDFULNESS- if I ever have a day when my head is busy I get straight to the coldest I’ve bath I can find or I jump in a cold shower, this regulates my mood straight away and brings my head down into a calmer nervous system
RESILIENCE- doing regular ice baths is proven to increase resilience, exposing yourself to an uncomfortable environment on the daily will help you overcome other challenges in your life because it builds a stronger mindset 🙌🏻
If your starting out jump in a cold shower and everyday see if you can last longer then the day before, same applies when you Ice bath, start by seeing how long you can last and increase by 30 secs as you feel comfortable
COLD WATER THERAPY is an amazing tool for not only your body to decrease inflammation and recover from training, but great for building resilience and a stronger mindset which will help when facing other challenges on the daily ❄️
