Julia and Ryan Whitesel Training

Huge congratulations to Kassandra Garner on sweeping the show and taking the overall in bikini today! This is her first show of the season and already off to a great start. Super proud of you!

Anyone can write a decent training split, for the most part, the ex*****on of said movements is what dictates a “good” training split from a great one. Yes, the exercise selection and order matter but what matters more is what suites you mechanically, what you connect well with and what you mentally will push to failure. Lots of trainers can walk you through some exercises the way they do them, the difference is being taught to execute them for your own goals/ your own mechanics.

Utilize your Sunday to get ahead this week— otherwise, you’ll have another Monday started with good intentions, but you waited a littttle too long to find something decent to eat for breakfast so you’re plowing down some chemicals and bu****it from a drive thru. You can have excuses or you can have results, ya can’t have both.

Bethany (Beth-amphetamine as she’s come to be named) with some great progress.. starting out at 13 weeks postpartum/c-section 173+ lbs the end of March. And then today: 149.8. Beth decided to tackle on a long time goal of competing in a wellness competition. And after 6 kids (last being about 7 months ago) she had her work cut out for her.. I wasn’t shy about how much we’d have to do to get her there, but she’d been here for it and is always in bubbly spirits for training sessions.. w/ 16 weeks to go I’m feeling like Beth is going to surprise, not only herself, but many others with what can be accomplished when you set your mind to a goal and throw every ounce of ass behind it.

Happy peak week to Kassandra, this time next week she’ll be off to check ins for the first show of the year.. I’m biased, but I think we crossed all the Ts and dotted plenty of Is for this one. New low today after a rest day and a free meal.. cardio has reduced significantly over the last week or so and food has had to go up a good amount.. that’s what happens when you’re ready at two weeks out. show up early, and you’re on time! Warming up my shoulder and elbow this weekend, bc the nails get driven into the coffin all next peak week.

The girls working on the cheeks last Friday!

The difference between flat and full… these are a difference of 2lbs and 24hrs. Left, we had hit/met new low.. we had been adding extra food the last few days through the 4th and it just kept speeding her body up. The pics yesterday were to my liking as they were tight, but they were exceptionally flat and missing some POP.. which means you should no longer push the body, it had been rung out and was ready to be revitalized. So on her rest day we bumped food up more so than the previous few days and let Kass just have a chill Sunday off her feet.. this morning the glutes are back to full, the tie ins and hand are dryer and more separated.. the body soaked up the food and pushed glycogen back into the muscle.. now we get flat again and wait to till it’s ready to be revitalized. Which should render a tighter sharper dryer look at the about the same weight each and everytime over the next 2.75 weeks till show.
It took me a good few weeks to find the pattern kass’ body likes to run on.. but now that we found it, it operates at my discretion.. and thus making these calls becomes second nature.

sitting at 3 weeks out of her first show of the season!