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paige_kpcomposition

@paige_kpcomposition

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🌏Online Coach for driven, hardworking women
🔓Unlocking the potential you don't see yet
👙Physique & Posing Coach
👇 Apply / Results: @kpcomposition

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Bloating, reflux, constipation or urgent bowel movements can make a nutrition plan difficult to follow.

That’s why we monitor digestion alongside training, nutrition and recovery, whether the goal is fat loss, building muscle or stepping on stage.

A daily bowel movement doesn’t tell us everything. How comfortable you feel after food, stool consistency, straining, urgency and changes from your normal all matter.

Some gas and fullness after eating can be normal. Symptoms that keep returning, cause pain or disrupt your day deserve attention.

The useful bit is being specific. What happens? When? How often? Has anything changed?

That helps us review things like meal size, fibre, fluids and routine, and recognise when you need support from your GP or a registered dietitian.

We’ve broken down the basics so you know what to look out for and what’s worth addressing.

Save this for your next check-in. And if you’re writing “digestion fine” while spending half your day uncomfortable, tell us ℹ️
__________________
Want to work with us?
Click the link in our bio’s and we’ll be in touch 🫱🏾‍🫲🏼

💊 @stakdsuppsco - KP10 / PM10
🩸 @thebloodclinic - KPC10

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Just under a year between these, with Mark now at the peak of his bulk 👊🏻

We’ve dieted down, then pushed back up, adding size and building a very different physique along the way.

We’ve also been working alongside @jpt.coaching__ on the trap / shoulder imbalance Mark’s had for years.
The improvement there has been massive, so credit where it’s due, could not recommend him enough 🫱🏾‍🫲🏼

Each phase had a purpose.
The diet gave us a starting point to build from, then the gaining phase needed patience, structure and enough time for the work to show.

You can’t keep cutting every time you feel a bit softer and expect to build a completely different physique.

Really pleased with what we’ve achieved here.
Plenty of work behind these photos 👏🏻

The work continues 📈
________________
Want to work with me?
Click the link in my bio and I’ll be in contact 🔗

💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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“Men and women can be coached the same.”

The fundamentals overlap.
That doesn’t make the physiology interchangeable.

Menstrual health, contraception and different life stages can all change the context behind a check-in. If you’re only looking at weight, photos and macros, you could be missing information that matters.

The scales are up? That isn’t automatically fat gain.

Training feels harder? Ask why before questioning effort.

Her period disappears? That needs investigating, even if the check-in photos look sharper.

These things should influence your thinking before you start cutting food or adding cardio.

Equally, understanding female physiology doesn’t mean blaming everything on hormones or giving every woman the same training calendar based on her cycle.

Track HER symptoms, recovery and performance. Look for patterns. Use that information to make informed decisions.

Male or female, a coach needs the knowledge to back up their confidence and recognise when medical input is needed.

If your “female-specific approach” begins and ends with fewer calories and another glute day, there’s studying to do 🤓
_________________
Want to work with us?
Click the link in our bio’s 🔗

💊 @stakdsuppsco - KP10 / PM10
🩸 @thebloodclinic - KPC10

15

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Leg day boxed off 👊

Lower body development is a big priority for both of us this phase. More glute and hamstring focus for Paige, while I could do with more of pretty much everything 😂

We’ve structured the sessions so we can train together, with slightly different set ups and volume to suit what we each need to bring up.

From there, it’s about keeping execution consistent, logging the work and giving ourselves something to improve on next time. Another rep or more weight means a lot more when you haven’t shortened the movement to get it.

Plenty of work ahead, but we’re enjoying getting stuck into our own training again.

Swipe through for the session ➡️
_____________
Want to work with us?
Click the link in our bio’s & well be in contact 🔗

💊 @stakdsuppsco - KP10 / PM10
🩸 @thebloodclinic - KPC10

24

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“I’d love to compete… but where do I even start?” 🤔

If stepping on stage has been on your mind, I’ve put something together for you.

A FREE guide to help you work out what needs to happen before your first show.

From assessing your physique and choosing a division to planning your timeline, learning to pose and knowing what to expect afterwards. There’s a readiness checklist to work through too.

You might be ready to plan your first prep. You might need more time building or getting your routine sorted first.

Either way, you’ll have a clearer idea of what to focus on next.

DM me STAGE and I’ll send you a free copy. 👊

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“I’m in a calorie deficit but I’m not losing weight.”

Across the whole week, or just until Friday night? 👀

You can tick every box Monday to Friday, then wipe out that deficit over the weekend without realising.

Let’s put some numbers to it 👇🏻

1,700 calories × 5 days = 8,500.
4,500 calories × 2 days = 9,000.

Weekly total: 17,500 calories.
Daily average: 2,500.

If your maintenance is 2,300, you’ve finished the week 1,400 calories ABOVE it.

Five days dieting. Two days bulking. Then Monday comes and you’re wondering why nothing’s changing.

And between takeaways, drinks, snacks and meals out, those weekend calories can add up quicker than you think.

You can absolutely enjoy your weekend. But the calories still count, even if you didn’t put them in the app.

If this keeps happening, look at how you’re approaching the week:

- Stop forcing food so low that you reach Saturday ready to eat the kitchen.
- Plan some flexibility into your weekly intake.
- Keep protein and regular meals consistent.
- Track the drinks, snacks and extras honestly.
- Let one meal be one meal. It doesn’t need to become a 48-hour free-for-all.

Being more restrictive every Monday won’t solve a pattern you repeat every weekend.

Build a plan you can actually follow for the full seven days, then judge your progress over time.

Want help putting that structure in place?

DM me or click the link in my bio 🔗

💊 @stakdsuppsco | KP10
🩸 @thebloodclinic | KPC10

12

2

Morning jobs boxed off 🎯

Fasted steps or cardio, 10 minutes of mobility, then finishing with abs before cracking on with the day.

Mobility and ab work are very easy to leave until “later”. Then work gets busy, something else needs doing, and suddenly you’ve gone another week avoiding both 😂

Giving them a set place in our morning takes that daily negotiation out of it. We’re there, we’ve made the time, so we get them done.

The same applies to anything you keep struggling to fit in. Give it an actual place in your routine instead of hoping you’ll find time for it 🤝

💊 @stakdsuppsco - KP10 / PM10
🩸 @thebloodclinic - KPC10

14

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“It’s mild” isn’t much of an explanation, is it? 🤦🏻‍♂️

An oral-only protocol can still carry significant hormonal risks.

For men, that includes suppression of natural testosterone production. For women, it can mean cycle disruption and androgenic changes, some of which may be permanent.

People need to understand that before agreeing to anything. The potential benefits are only one part of the conversation.

If someone is hesitant about using PEDs, explain the risks properly. Calling a compound “mild” doesn’t answer their concerns or guarantee recovery afterwards.

As coaches, we have a responsibility to make sure people understand what they’re being advised to do.

That conversation needs to happen BEFORE the first dose.
___________________
Want to work with us?
Click the link in our bio’s and we’ll be in contact 🔗

💊 @stakdsuppsco - KP10 / PM10
🩸 @thebloodclinic - KPC10

10

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@cf3_onlinecoach start of prep ➡️ show day.

First prep, first time on stage and the best condition he’s ever been in 👏

Chris never missed a beat throughout this. He did what was asked, took feedback on board and kept getting the work done week after week. That consistency gave me a lot to work with as his coach.

The physical change is clear, and there’s plenty to take from a first prep mentally too.

Learning how your body responds, staying patient when you want things to move quicker and continuing to follow through as the process gets more demanding. All things that help you develop as an athlete.

That’s what we want our athletes to carry forward. A better understanding of themselves and experience they can actually put to use.

Now the focus is on building more size through the off-season, with a clear idea of what we need to bring up 🎯

Really proud of how Chris approached this from start to finish. A lot of work went into getting him here, and we’ve got plenty to build on 📈
___________________
Want to work with me?
Click the link in my bio and I’ll be in contact 🫱🏾‍🫲🏼

💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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The physical change is obvious. The rest doesn’t show up in a check-in photo.

@cai.angell from the start of prep to just before his first ever show.

The muscle he’d already built became clearer as the condition came in. Alongside that, we kept working on his presentation and managing the fatigue that came with prep.

But Cai’s discipline, mindset and approach developed alongside his physique.

A first prep gives you plenty to learn about your body. It also asks a lot of you once the initial excitement wears off and there’s still work to do.

Taking feedback on board. Following through on adjustments. Learning when to push and when to let recovery do its job.

Those things help you become a better athlete, and they’re much harder to show in a before and after.

Seeing Cai carry that process through and step on stage for the first time was a massive moment. A physique he’d worked for, a commitment he’d followed through on and experience he can take into everything that comes next.

We’re proud of the condition he brought, but just as proud of the way he developed through getting there.

That’s what we want our athletes to take from a prep. Physical progress, a better understanding of themselves and lessons they can use in the next phase.
_____________________
For Coaching enquires, click the link in my bio 🔗
💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

43

2

Upper session on the new split 👊

We’ve stripped everything back to set our numbers and give ourselves a starting point to build from.

Getting familiar with the exercise order, keeping execution consistent and getting the work down in the logbook so we know what we’re coming back to improve.

There’s a bit of crossover in the areas we want to bring up, so we’ve structured the split around both of our goals. Slightly different setups on certain machines, more or less volume on particular movements, depending on what each of us needs.

It means we can train together while still making the sessions specific to our own physiques.

The aim now is to build on those numbers over the coming weeks. Extra reps, more load, with the same standard of execution.

Adding another plate while the reps go to shit isn’t quite the progression we’re after 😂

Plenty we both want to improve, so it’s good to have a clear structure in place and get stuck into our own training again 🎯
_______________
Want to work with us?
Click the link in our bio’s to get in contact 🎯

💊 @stakdsuppsco - KP10 / PM10
🩸 @thebloodclinic - KPC10

44

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They said I’d never change.
That I’d end up in a cell or in the ground.

For a while, I believed them.

I’d come far too close to not being here more than once. It was hard to imagine my life going any other way.

But wanting a different life meant taking responsibility for how I was living. I couldn’t keep repeating the same habits and expect things to suddenly get better.

I had to build some structure. Start keeping promises to myself. Do the things I kept putting off, even when I couldn’t be arsed.

None of that sounds particularly exciting. But doing those things consistently gave me something I’d been missing for a long time: a reason to trust myself.

Every time I followed through, I had a bit more proof that I could change.

If you’re in a dark place right now, I know how hard it can be to see beyond it.

You don’t need to sort your entire life out today. Start with one thing you can follow through on. Ask for help where you need it. Give yourself something to build on tomorrow.

There’ll be difficult days and mistakes along the way. I’ve had plenty. They don’t erase the progress you’ve made.

I’m proud of the life I’m building now.

There was a time I genuinely didn’t think I’d have one.
_________________
Click the link in this reel for coaching enquiries ℹ️

💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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