Tulum Strength Club

Happy Tuesday, my friends!

It is confirmed that there will be an FMG Show in Mexico -Playa Del Carmen- on Saturday, November 16th, 2024!!

www.fmgshows.com

The venue name is Teatro De La Ciudad!

The great advantage in Playa is that not only do you have access to multiple activities such as the Xcaret Adventure Park, Tulum Jungle Gym, Cirque du Soleil Joya and the 5th Avenue Shopping Strip, but the Airbnb quality and availabilities are off the chart!

We will announce the host hotel soon, where activities such as make-up, tanning, registration, and athletes' meetings will be held!

Activities such as FMG Workshops will also be announced in the following weeks!

Lastly, the Cancun Airport will be your access point, but the Tulum Airport (which opened this past December) will soon offer more flights into the state of Quintana Roo!

From Coach
…
Looking back as a competitor, if there is one thing I wish I would have put more emphasis on in the past, are my training notes and especially taking better ones📝
…
Anything in sessions from:

1. RPE
2. Weight per exercise Log
3. Overall Fatigue Level
4. Overall Pump Level
5. Lifting Notes
6. Etc

Taking this now much more seriously than in the past, my training performances DEFINITELY skyrocketed.

I used to rely a lot on my mind, but being so busy with and it is impossible to remember everything from session to session and this results in leaving a lot of progression on the table.

With that in mind, at my training level in order to make progress, all the little details and ways to find the smallest of victory becomes more and more challenging. If a training note on squat allows me to move a weight for one more rep on each set in a workout, the overload response on the body will be much greater 👌

Furthermore, tracking RPE is a fantastic tool alongside weight to prepare myself for my next session. If an exercise in appearance looks hard, but that the week prior RPE 7 was recorded, then I can tell my mind that my body is ready for “RPE 8 work”. That alone can provide fantastic adaptations especially if an exercise might have the tendency to “scare” you when weight becomes heavier and more challenging.

Lastly, if an exercise provides great stimulus, but bangs my body up in prep (I.e. squats at 3 weeks out), having great notes will allow me to select an exercise that will have a similar stimulus, but will be more “gentle” on the body at that time (I.e. Leg Press).
…
Do not be afraid to bring your log book, use your NOTES App in your phone or use an app like .co, do not minimize this really important aspect of your long time progression!
…

—
Photo by

The various Dieting Phases of !
Mi camino Fit de hace un año y medio (abril 2020-julio 2022)

1. Foto 1: antes de venirme a Tulum a vivir (enero 2020) hice un Cut (déficit calórico), como me iba a ir a vivir a la playa pues quería bajar grasa y estaba comiendo 1200-1500 calorías, eso lo hice x 3 meses y baje como 3 kilos nada más

2. Foto 2: Ya viviendo en Tulum chingue su maye voy a hacer un bulking, y a pesar de estar rodeada de compañeras de trabajo con cuerpazos, subí casi 6 kilos, claro q me daba penita ir así a la playa, no es fácil verte al espejo con 6 kg de más, pero si no hubiera pasado por ese proceso de crecimiento, no estaría parada donde estoy ahora 😊 pensé a largo plazo y esa era mi mejor opción, llegue a comer 2,500 cals 😷

3. Foto 3: 2do Cut, logré bajar casi 7 kilos, la diferencia con este cut y el primero fue que esta vez fui muy constante (5 meses) con la dieta y mi entrenamiento fue muuuy intenso, pude retener la mayor cantidad de masa muscular posible, y no sufrí comiendo tan poquito, camine como nunca en mi vida 20-15 mil pasos al día

Llevo entrenando 6-7 años en total, pero asi bien enfocada como 3 años y cacho, he hecho varios bulkings y varios Cut, no se puede conseguir todo de un jalón, hay que ser muy pacientes pero sobretodo muy constantes, toma años construir un cuerpo FIT
————————————————————
My fitness Journey since last year

1. 1st photo: I was about to move to tulum, by the beach, I wanted to be lean so I did a Cut; I was eating 1200-1500 cals for 3 months and just lost 3 kg

2. 2nd photo: I said f**k it 🤣 I need more muscle if I want to compete, so I started a building phase and gained almost 6 kg!

Yes I felt uncomfortable and was sorrounded by beautiful girls with amazing bodies but I didn’t care and it was the best decision ever! I was eating almost 2,500 cals

3. 3rd photo: 2nd Cut, I was committed to the process eating 2100 cals at the start finishing at 1,500-1750, walking a lot (15-18 k/day)

We did a 20 weeks prep really enjoying it! I didn’t suffer with crazy hunger and taught me that for where I was, I did not need to eat that very low cals to get lean and ready for stage👍

Off-season comparison photos!
2017 Nadine started working with Coach Michelle MacDonald ( ).
(Canadian)
Stats:
150.8 lbs
Waist: 31
Hips: 37
RT: 24
She was eating about 1500 kc daily, 5’7”, 47 years of age! That’s what we see a LOT at Tulum Strength Club] : under-eating most of the time, and then over-eating on the weekends, and not training with enough weight to drive change. She wasn’t yet deadlifting,or hip thrusting! Once we got her on the right protocols however, everything changed 💪💪

Now 5 years later her off season stats are:
146.2 lbs
W: 27
H: 35.75
RT: 20.75
Average daily calories are at 2300 plus a weekly cheat meal!!
She can hip thrust 410 lbs for 3 reps, and deadlift 240 lbs for 3 reps. 💪💪

This is all at 52 years of age. 🤯

Nadine is one of the kindest and most disciplined athletes I’ve had the absolute measure to coach. She has grit, consistency and a great frikkin attitude.
Anything is possible when you develop a tough mindset and commit to the long game .
Drug-free coaching at its best!
—> Tulum Strength Club]