Emily Jane Coaching

11 weeks diet ☑️ 11lbs down 🥳

Start weight: 138.4lbs
Today’s weight: 127.6lbs
Stage weight: 119lbs

We achieved exactly what was set out in this diet. 1lb a week rate of loss bringing me within 10lbs above stage weight.

Training performance has been rocketing 🚀 I know that has a lot to do with joining a new gym & starting to log book again, but it’s also down to how the diet has been handled.

Not a single second of cardio happened over this 11 weeks. Tom & I learnt on last year’s prep that I simply get on better without it.

Plus, I literally bought & moved into my first home during this diet, time for cardio was not on my side 😹👌🏻

Keeping my body fresh, responsive & stress levels lower during an incredibly stressful life change has been 🔑

I could not be more grateful to have worked with Tom as long as I have because it just meant he was able to navigate this diet in the most perfect way for my mind & body.

The goal now? Reverse out just as well as I did post show & be ready to start prep from a very good position in January! VAMOS 💃🏻

May🩷

A transformative month.

First month in my first ever home 🏡

Introducing friends to the house 🏠
Kicking off the competitive season for clients.
Client meet ups.
Ikea trip & family days.
Training & quality time with my love- also getting him the lightest & leanest he’s ever been.

Just a small snippet of this life I love.

A lot more has gone on in the background & it’s also been a very anxiety ridden month. Big changes & also staying grounded, getting lean, & continuing to show up for my loved ones, my Team & most of all, myself.

Time for a June wind down & I am so so excited for my first holiday in far too long. Counting down the days until Italy! 🇮🇹

Training recently 😮‍💨

Best I’ve ever performed during a diet phase.

Lifetime strength. Best off season look. Progressing all movements weekly.

This has a lot to do with the “less is more” approach. knows when to pull me back. We’ve had lower step count days, a high day when needed, we haven’t done a single second of cardio on this diet!

Focus has remained on training performance & it’s no surprise I’m looking my best ever.

Allow training to go to 💩 while dieting, end up risking tissue loss or simply going flat/ stringy, & struggling to revive the look.

Never before have I been equally happy with aesthetics AND performance. Usually one suffers while the other triumphs. Not this time round 👊🏻

The magic of working with a coach for a long time & allowing them to get to know you & what your body needs! 🙏🏻

Some incredible shots of at yesterday’s PCA Universe. (Thanks to 📸)

These shots tell it all. The condition Tina achieved. The confidence she grew. The posing she mastered. The stunning look she brought for her final show of this season.

In the bikini 45+ category in one of the biggest, most iconic shows of the PCA calendar, with only 3 years of training under her belt, & a natural athlete.

Tina never looked for natural shows to compete in, just the ones that set her soul of fire. PCA Universe was the goal, we made it there with the best Tina to date.

Now as we move into a short reverse, we’ll be modifying training as we aim for the PCA British in October. Tina got the British invite in her first season & never went, so this time she’s keen to honour the invite, & I’ll be there every step of the way 🫶🏻

PCA Universe ☑️ for

The best look, everything just on the 💰 today.

Could not be prouder of what we brought & how today went for Tina. 🏆

We take a short pause now before moving back into prep for the PCA British 🇬🇧

Pre prep diet ☑️ for 👌🏻

12 weeks. 6.5kg down. This brings us to around 5kg above stage weight.

Giving us a great runway of 8-9 months to push prior to prep 2.0 starting next year.

This was a smooth sailing diet. Michela stayed responsive throughout. We kept cardio to 4 sessions weekly & were therefore able to avoid too much stress on the body as this was also a very busy time career wise for Michela.

Because she executes everything to the letter, we’re able to make small tweaks to get the best outcomes, only needing to pull back once & run a couple of high days when we saw body weight stall & fatigue run too high. This allowed us to drop another couple of kilos by the end of the diet & keep things moving.

The best Michela has looked, showcasing the incredible improvements she has made since stepping off stage in September.

Excited to have an even better reverse this time around & make some more awesome improvements to bring a very different package to stage next year 🚀

Post High Day Push Session 💪🏼

I’m at that point in a diet now where high days massively benefit. That knock on effect to the sessions the following days 🚀

One thing that’s not dwindled this diet is my training performance & strength.

I saw some all time PBs yesterday 🙌🏻

And I swear a cute outfit helps when you’re feeling meh towards the end of the diet but you keep catching glimpses of your hard work in the mirror🥹🩷

Really enjoying my training at - I didn’t even realise how much I needed a new environment but I swear that also has a lot to do with the progress I’m currently making.

Environment+ mindset + ⭕️ = successful diet phase ✔️

🥈 for today & an invite to the Nabba British Finals next month 🥳

A considerably improved package overall - fuller, tighter & crucially, far more confident!!

This was only Tina’s 3rd ever show, & 2nd of this season. After nerves took over a little last time round, it was mega to see a completely different Tina today.

The 2 weeks between shows has been very simple to navigate, keeping Tina at her baseline food with her baseline steps & simply allowing her to freshen up into the next show. Yet again a very moderate peak, & we landed a mega look today. Super proud 🥳🙌🏻

1 year on. Same bodyweight but with a year’s worth of progress. A prep, reverse & now tidy up completed.

There was a mammoth prep between this. We reversed well after stepping on stage in September & have just completed an off season tidy up. Currently 20kg down from where Marshall started his prep😹- I’d say we’re having a good off season 😎

Time to push on now & keep working for more 🚀

Rest & Recovery 🧘

One thing people massively overlook when it comes to progressing in the gym is recovery.

Everyone wants to add more sessions, more cardio, more volume, more “work”, thinking that’s the answer, but your body doesn’t actually grow while you’re training, it grows while you’re recovering from the training.

You don’t need to be in the gym 6 or 7 days a week to build an incredible physique.

For a lot of people, especially those juggling work, stress, poor sleep and life in general, training 3x weekly with intent, structure and proper recovery will get you far better results than constantly running yourself into the ground.

I also never recommend my clients train more than 3 days in a row because there comes a point where fatigue starts to outweigh performance. Your body and nervous system need time to recover properly, otherwise sessions become lower quality, recovery gets worse and you end up just accumulating exhaustion instead of actually progressing.

Recovery isn’t being lazy, it’s one of the most important parts of getting results.

The sleep, rest days, food, hydration and managing stress all matter just as much as the training itself because that’s the time your body is actually repairing, adapting and building.

Sometimes the smartest thing you can do for your physique is give your body the chance to recover properly so it can perform at its best again.

I’ll be delving into this topic in a lot more detail for my clients in next week’s Team webinar… ☺️👊🏻