Sara Rudd Coaching

When Daisy joined the team she was exhausted, she didn’t feel good about herself and she had lost her drive and motivation.

Her goals are to be in the best shape of her life. She wants to prove to herself that she can make the best of some bad circumstances in her life and come out stronger. Ultimately she wants to feel strong, full of energy, resilient and wants to reach her full potential.

We are now 4 weeks into the journey and Daisy is so happy that she made the decision to start.

Although Daisy is hard on herself and doesn’t always recognise it she has already made huge changes to her physique.

The tasks I’ve set Daisy are clear.

1. Strength train 3x per week to build muscle
2. Build up her daily calorie intake to support her training and achieve a body recomp (loosing fat and gaining muscle simultaneously)
3. 8,000-10,000 steps per day

Daisy is hard working and has build consistency with the tasks above. She is determined to achieve her goals.

We are still working on increasing her fuel and prioritising recovery in order to support her busy lifestyle but I am certain Daisy will get to where she wants to be.

Ladies you need to be consistently repeating the same exercises in order to achieve your goals.

Variety, boredom and exercise hoping is killing your gainz.

If you want to see progress in the gym, in your performance and in your physique you need to build muscle and strength 💪

So pick exercises that you enjoy and help you work towards your goals e.g., if you want to improve your back squat 1RM then back squat, if you want to build your glutes then exercises like hip thrusts, RDL’s or kickbacks might be a better play 🤷‍♀️

You should be working to include progressive overload in your programme. Week on week look to complete more reps at the same weight you did last week or gradually increase the load you’re lifting.

Side note: fuelling your body correctly is a really important factor here so if you find your weights are plateauing in the gym or you’re just not seeing progress it may be that you’re not consistently completing the same exercises, implementing progressive overload correctly or your fuelling is off.

If you need some help and support getting strong as f*** and working towards your physique goals then DM me the word coaching and I will be in touch.