Rheabfit

current ratios~

finally upped my bw in these past 4 weeks and I’m sitting at around 127lbs. Time to fill up the 60kg weight class

freshman rhea would be proud :-‘)
2019->2022

are those… abs????
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~8 weeks out

sitting at 123 this morning :).

tomorrow is meet day. Honestly been experiencing some highs and lows this week but I have dedicated weeks and weeks of working my ass off so in the end I’m really just excited to participate. I’ve been feeling anxious today and last time I competed in something was track in high school😅. Tomorrow will be a new experience and can’t wait to see all my hard work finally pay off!! See y’all on the platform 😉
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Week 7/14 body comp check in. 1.5 inches of my waist, 6lbs down. Abs are trying to peek thru and looking less ~fluffy~ from my previous “bulking” phase 😂

still working. morning or night sessions. get the work done

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I am team no cardio... still

NEAT= Non-Exercise Activity Thermogenesis. Basically all the physical activity that you do in your day that isn’t planned exercise (i.e standing, walking to classes, cleaning). If your goal is weight/fat loss think about increase your NEAT before implementing hours of strenuous cardio. Assuming you sleep 8 hours in a day, 1 hour of exercise is just 4% of your day while NEAT is 63%! A lot more time to spread out your NEAT per day.
Walking more steps throughout your day is more sustainable than punishing yourself on the treadmill for hours and hours.

For me, I am standing for over 10 hours/ day for my jobs running around, cleaning, demonstrating exercises, maybe running to my car bc I’m late😅. But I have seen a lot of progress increasing my NEAT in combination with a good nutrition plan :)

week one of my cut going well.

The thought of being so precise with the foods that I need to nourish my body was the reason why I’ve been putting off my cut. It’s not so much that I dislike cooking, but rather the amount of energy and time it takes to figure out a meal plan and buy the groceries, measure every ounce of food and then cooking it. But I will tell you, it’s nice not having to worry about what you’re going to eat everyday 😂

The weight on the scale is moving in the right direction and I feel a lot better knowing that I’m hitting my macros everyday. Only going up from here (everything but my weight, that is 😉).

lifting, eating, & sleeping.

more than halfway through my first 5 week training block and amazed with my results already. Second picture was from last august when I started training. Shoulders has always been a favorite muscle group to train and I’m finally getting through a shoulder plateau 🥳 so keep training hard, eating good and get plenty of rest!!

You do not have to be spending a lot of time or performing a lot of exercises in the gym to have a good workout. The quality of the movement is more important and more effective than increasing the amount of exercises that you do in a session. If you are just going through the movements and not challenging yourself to your fullest potential, then you are not getting the most out of your workouts. If you swipe to the last photo you can see the amount of time it took to finish my leg session with only 4 exercises.

When you’re at the gym think about that mind to muscle connection. If you are not putting intent behind each exercise, you are wasting time that you could be getting quality work in. Worry about your effort level more than the amount of exercises you are doing in the gym.

To elicit a stronger muscle contraction you need to with either increase or decrease your weight. This way you are selecting the appropriate weight for your each exercise while still practicing proper form. Generally, an appropriate weight should leave you around 2 reps in reserve, after you finish a set (you should still be fighting on those last reps though!)

So think about the amount of effort you are putting behind each exercise and you might just see more results coming from your workouts.