Last couple of days in Phuket

Good morning all,

I hope everyone is well :). I have just finished my morning drills class (a sweaty mess as always 🥵). And this morning, I also had a body analysis scan (to calculate my body fat and muscle mass). I currently have 14.1% body fat (very low for a female). A female athlete's healthy range is from 14-20%. Anyway, I am lucky to function perfectly at a very low body fat percentage (and this is off-season body fat where I am sitting around the higher body fat mark for me). In all honesty, I think with my genetics (both my parents are very slim and lean) and training background, my body fat at 11-14% is fine. I think with the areas I hold my body fat (e.g., chest and glutes), my hormones are functioning well, and I feel a lot better at a lower weight and lower body fat.

It was an interesting scan, and I will try and do another one when competition lean to see the difference in the scans, body fat percentage, and muscle mass.

This week I will be leaving Phuket and heading back to Bali!! (On Wednesday). I originally planned to go to Bali and then back to Thailand (Chiang Mai). However, now I will most likely be competing in March; I will stay in Bali as much competition prep setup will be best there (and this will be a priority). We will be starting prep beginning of December.

At the moment, I will plan to be in Bali from Wednesday - Feb (except for visa runs- most likely to KL) and then head back to the UK for the last couple of weeks of prep and then to America for my Pro debut competition in March!!.

It will be very exciting when we get into prep, and I look forward to the challenge of a. Prep and b. Prepping in Bali!!

I will be spending a lot of time making up a new routine in Bali, and I will also need to order a new bikini for a competition/ fitness suit and hire a posing coach. Hopefully, it will all be worth it!

The main aim is to qualify for the Olympia in 2023! I would love to win competitions, but the standard is very high, and the fitness girls are big. It will be interesting to see how I fair against the top girls. (As you all know, I don't want to get too big 😂) So I need my routine to be spectacular.

Anyway, I hope everyone has a lovely start to the week and look forward to bringing you to Bali and prep 💃

Much love, R xx