Training Bali

Good afternoon all, 

I hope you are having a lovely week so far :). 

This week has been busy as always!! I think we are finally getting to the point where routine is becoming its own. It always takes some time to find/ perfect the optimal routine for my training and nutrition, which contributes to all my goals and leaves little room to drift/ go off course. 

I am fortunate to have meal prep restaurants in Bali. My diet is always slightly different depending on location. Still, I have been working to find the best diet that energises me, meets all my macro and micronutrient requirements, and fuels my training and physique goals without leaving me hungry- a tough ask 😛. We are almost at that point. 

Breakfast is included in the place that I stay, so I always have my first meal after I have trained my first session, usually around 10/11 am (I can't eat first thing and prefer to practice intermittent fasting- albeit I have a double espresso before I train). After my workout I have poached eggs and veg on sourdough and a black Americano. Then, my second meal is usually around 2-4- (Chicken, potato, or rice and veg), depending on work and training. My 3rd meal is around  6-8 pm (Salmon or steak, eggs, veg and potato or rice and often a healing/ turmeric drink). I ensure adequate protein with each meal, and I have cut out sugar (as my body doesn't respond well to this, and it always leaves me feeling more hungry). 

Nutrition is essential to all my goals and takes time to refine and discipline to implement (especially when there are so many temptations!!). My nutrition strategy has evolved over the years, and my desire to see food as fuel is fundamental to me as an athlete. My general strategy is 1stly protein with each meal and vegetables, no sugar or dairy(they don't sit well with me), and sticking to whole foods— no chemicals/ processd food. I am not calorie counting, but I am intuitive with eating what I feel works best for my body. 

My fitness goals are to maintain my physique while increasing fitness and strength for Hyrox and improving handstands/contortion and movement. This requires a lot of structure—it is a full-time job to achieve all these goals simultaneously, but I love the challenge. However, it does mean I have to be very intentional about everything I do and how I go about each day.

Two weeks ago, I started with a Hyrox coach, but I decided that I would prefer to structure my training. I know my strengths, weaknesses, and how my body responds to exercise and recovery better than anyone else. I also love learning as much as possible with training modalities, so it just made more sense to design my own training plan. With every location I travel to, I think about the purpose behind that particular training setup and cycle of my training- (obviously, in the past, it has been a lot more focused on bodybuilding goals- and now we are transitioning to Hyrox). I have a slightly different approach/ focus of training in each location I stay in, depending on gyms, classes, climate, and terrain for outdoor exercise (running/cycling). But the long-term overriding goal remains the same. For example, in the UK, I cycle everywhere and like to run outside; however, I don't tend to do any fitness-based classes for cardio. In Thailand, most of my cardio is done during fitness classes. I put a lot of thought into these aspects and how I choose certain places I go to. 

My weekly training structure in Bali is as follows:

At the moment- a strong focus on Strength sessions- 

2x Upper Push

2x Upper Pull

2x Leg- 1x Quad and Hams 1x Ham and glute focus 

* With these sessions, I aim to increase the weight lifted—sets/ reps—and perform exercises with intensity and precision, including compound lifts and accessory movements. I am increasing my strength for Hyrox while maintaining an aesthetically optimal physique for handstand and movement performance. 

Class sessions- cardio sessions-

2x Hyrox-specific sessions 

1x Cardio endurance session - different ergs machines

2x Functional fitness sessions- CrossFit style 

1x long run a week

Handstand/contortion session 

5x Handstand conditioning/ handstand play + contortion sessions mixed with core 

Daily morning movement and meditation 🧘‍♀️ 

I hope you are all well, and I'm sending you so much love! 

This weekend I will be filming in Batur!! I am so excited to bring you all along.

Have a wonderful and productive day much love R xxxx

❤️✨🫶🌳🪄💪🏼🧘‍♀️ 🤸 🥰