A Little Increase in Pressure

After months of building through summer and early autumn, it’s time to shift gears. The next twelve weeks are all about refinement - tightening, toning, and revealing the muscle that’s been building underneath.

We’ve spent the past few months focused on growth - eating more, lifting heavy, and letting my body fill out. Now begins the next process: slowly pulling back on food, increasing cardio, and watching the shape underneath start to come through. Hopefully, we start to see some of that summer growth pop through the surface.

This twelve-week phase is really about seeing where my foundation stands before heading into the next level of training. I want to get a clear picture of my physique - what’s working, what needs attention, and how my shape aligns with the bikini division criteria. This isn’t a show prep just yet, but it’s like my “primer phase” - a chance to see how my body responds as we fine-tune conditioning before heading into prep mode again.

The Game Plan

This phase is all about slow, steady refinement - not sudden change. The goal is to guide my body toward a leaner, tighter look while keeping strength, energy, and recovery intact. By increasing cardio gradually and reducing food in small steps, I’m giving my body time to adapt instead of forcing it to react.

• Cardio: 30 minutes, six times per week (~200–250 calories)

• Steps: 10,000 per day

• Water intake: ~3L per day

Most days, I like to get at least half of my cardio done after my morning lift. There’s something grounding about those sessions it's like the hum of the treadmill, the soft glow of the gym lights, and the rhythm of my breath syncing with the incline. It’s one of the few moments of the day where I can truly zone out, focus inward, and just feel my body working.

On days I’m training heavy legs, I’ll keep my cardio lighter or split it into two shorter sessions. If I need a break from the gym atmosphere, I’ll hop on my step pad or bike at home to hit my movement goals while staying gentle on recovery. It’s about balance - not punishment.

I’m also paying close attention to recovery markers: how I’m sleeping, how sore I feel, and how my energy levels respond. Those little cues help me know when to push and when to pull back. The structure itself feels like an anchor - a way to build trust with myself through consistent action. Every box I tick is another reminder that progress doesn’t come from extremes; it comes from showing up.

It’s funny how motivation shifts between phases. During building season, progress feels more hidden - you know you’re improving, but the results sit quietly underneath. Now that we’re leaning out, I can literally *see* the work that’s been done, and it’s exciting. Each bit of definition that starts to show helps me understand what’s developing well and what still needs refining to match the balanced, symmetrical look that the bikini category calls for.

It’s easy to dwell on how much there is still to do, but I’m keeping my eyes on the bigger picture - beating my past self, staying consistent, and celebrating how far I’ve already come. I need to remind myself, I’m in the best shape of my life right now, and I’m proud of the way things have grown and shaped this year.

What’s changed most for me this time is my mindset. I’m not chasing extremes, I’m chasing longevity. The structure, the habits, the calm focus - they all feel more sustainable now. I’m finally starting to feel like I belong in this athlete rhythm rather than just chasing it.

Measurements & Focus Areas

My latest check-in measurements showed great upper-body progress and a tighter waistline - exactly what I was hoping for at this stage. Shoulders are 38 inches, waist at 26.5 and hips/glutes at 38 inches. I'm sitting at about 118 lbs but keeping the focus on how things look instead of obsessing over the number on the scale.

Personally, I’d love to see more tightening through my midsection and legs. My lower body tends to hold onto fat longer; I’ve always carried most of my weight through my thighs and glutes. It gives me that natural curve, but true “bikini glutes” come from sculpted shape and muscle separation, not just fullness. So that’s where my focus is now: tightening, shaping, and polishing.

Now, as the calories start to come down, I don’t do anything drastic - just small, mindful swaps that add up. Here are a few easy ones I use:

• Oat milk → almond milk: from ~150 cals per serving to just 30

• Sugar → stevia or monk fruit: keeps things sweet without the crash

• Fewer drinks and lattes: I swap flavoured drinks for black coffee or low cal kombucha

• Lean vegan proteins: more tofu, tempeh, and seitan over higher-fat meat alternatives

Little tweaks like these help me stay on track without feeling restricted.

Currently Listening To

Lately I’ve been queuing up podcasts that keep my head in the game while I’m doing cardio or getting my steps in. I love the Self-Selecting Podcast by Cory Hageman, the new Stage Talk Podcast by Phoebe Hagan and Corey Lindner as well as the ever-informative Bikini and the Brain by Ashley Kaltwasser and Adam Bonilla.

I find listening to the pros and coaches really motivating - hearing how they navigate their own training and mindset always gives me something to reflect on. Sometimes it’s just a small comment or story that clicks, and suddenly I see a new perspective on my own progress.

Looking Ahead

This next stretch isn’t just about losing fat - it’s about uncovering the work that’s been done, both physically and mentally. Every phase teaches me something new about patience, balance, and consistency. The next twelve weeks are simply another chapter and I’m excited to see how this one unfolds.