Clare
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An increase in RHR is usually a sign that your body is under more stress. Dehydration can play a part too. I would implement some HIT cardio, as Hilly has suggested. Getting an ECG for peace of mind would be a good idea too.
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My daughter dislocated her knee (for the fourth time) this morning so we’ve had a bit of an eventful start to the day! The ambulance took 1hr 40 mins to get to her, which is the longest it’s been out before before being popped back in, so the pain must have been awful. The xrays shows no bone damage, but obviously the connective tissue surrounding the joint is weak due to previous dislocations, so the decision now has to be made as to whether surgery is needed. She’s back home now, on crutches and frustrated!
No gym for me. I’ll stay with my daughter for the rest of the day and see how she is tomorrow as to whether I’m able to get a session in then.
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I would go into a very controlled reverse.
Start reducing cardio and tapering food up. Strive to hold this condition. Be patient and use this 4 weeks to manage hunger spikes etc.
By the time you go away you will look even better , won’t rebound n come back in a great spot if sensible
This would be my approach too. Run a controlled reverse into the holiday by reducing your output and very slowly adding in calories. You should feel and look great when you’re away, then start the push up once you’re back.
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A rest day from the gym today. I got a nice early run in before the hot weather hit, then just did a few jobs around the house and got some work done. My husband is home today so we have been out for lunch and had a nice walk along the quay. Now back home cooling down!
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I think 3 times a week is a good amount as you suggest, unless you need to monitor for specific health conditions.
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I got a really good leg session in this morning and have been enjoying the sunshine again today. We’re thinking of getting the BBQ going later too. I hope you’re all having a lovely weekend 🙂
Lying ham curl x2
Pendulum squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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You won’t always feel motivated, but a desire for something is what drives you to be disciplined, regardless. As Michaela says, you need a non negotiable plan and consistently adhere to that, day after day, and the results will start to follow.
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My husband and I have been enjoying this lovely weather today. We went out this morning for a coffee along the quay, then had a lovely beach walk and stop off for some lunch overlooking the water. We’re back home now to cool down and catch up on a few things, before chilling this evening.
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The dip in energy will be from the reduction in calories and could be exacerbated by the stress of your exams, but if it’s not affecting your performance, then I wouldn’t worry. I’m sure your coach will keep an eye on the rate of fat loss, so if the drop was too much too soon, then they’ll be able to adjust your food or output as necessary. Keep communication going too and make sure they know how you’re feeling.
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If you love this current Upper/Lower split you’re on and still making good progress, then I wouldn’t change anything. You can still have a ‘re-set’ with your loading and check your execution, and build back up again with your current set up.
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Another beautiful, sunny day today! I did a short run this morning, then went to my reformer Pilates class, which was possibly the toughest one yet (never thought I’d ever say that about Pilates.. haha!). I have a bit of work to get through now, then will be getting out in the sunshine for a walk later on.
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Count the total fat intake from all foods, but aim for the majority of those from polyunsaturated fats (including Omega 3 fatty acids) and monounsaturated fats, with a small amount of saturated fats coming from quality meats, coconut oil or dairy.
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I did a lovely 10km run this morning in the sunshine, then I had a hair appointment to get to. They always seem to go on so long! Back home now and catching up on work and bits.
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Take EAAs in one shot, midway between pre and post meals. Carbs you can sip throughout.
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Does that include orals aswel? I’ve got Anavar and Proviron dated Feb / March ’26.
That’s only a few months out. They’ll be fine.
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