[Clare]

I got a nice 10km run done this morning and have got ready to go out for the day and spend some time with my sisters before my youngest goes back to her family in Tenerife. I thought I’d check in now as I’m not sure how late it will be with the driving both ways.

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[Clare]

If you want to add some HIIT cardio in, I would do it on the Sunday, the day after your Upper session.

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[Clare]

Today would usually be a day off the gym and just a run in the morning, however I’ll be out for most of the day tomorrow meeting up with my Sisters, before my youngest Sister returns to Tenerife next week. I doubt I’ll get chance to get a workout in before I go, so I decided to switch my training days. I’ll get a run in first thing tomorrow instead, before getting ready.

Lying ham curl x3
Smith squat x2
Leg press x2
Glute drive x2
Walking lunges x4 lengths
Leg ext x3
Hanging leg raises x3

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[Clare]

Have your EAA drink in one go, during your workout around the midpoint between your pre workout meal time and post workout meal time. Carbs can be sipped throughout.

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[Clare]

I went along to a reformer Pilates session this morning, which was really good. I did attempt a run first thing too, but got half way down my road and found myself wading through a massive flood (not ideal in foam trainers!), so I had to abandon and turn back around. I’ll do a longer run tomorrow instead, and try and get out for a walk later.

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[Clare]

If you need to increase food, it’s up to you where you incorporate that into your diet. Place it where and when you feel you need it most, where appetite is the highest, where you feel you need more for recovery etc. You can spread the extra carbs across the whole week or add more on a particular day if you prefer, providing your digestion is still good.

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[Clare]

I wouldn’t go into a cut post surgery. You need extra calories to help with your recovery and healing, so stay in a small surplus for a few weeks after.

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[Clare]

I started the day with a nice 8km run, then had a hair appointment this morning, which took up a good couple of hours. Back home now and catching up on a few jobs around the house and work, before getting out for a walk later. The sun is shining today, after two days of down pours, so I’m looking forward to that.

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[Clare]

That seems a reasonable rate of gain right now, and not unusual. Things seem to be progressing nicely for you. Obviously this trend won’t last forever, and you may need to pull back or increase food more, depending on your composition, training progress and other feedback, but right now it’s working well.

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[Clare]

I trained legs today. The roads are very flooded around here atm due to the heavy rainfall, so it was a bit of an epic to get to the gym, but got there in the end and had an awesome session.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Db Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

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[Clare]

I’m with Rich here. Is there any way you can incorporate a squat and hip hinge movement into your routine somewhere?

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[Clare]

Today was a solo upper session at the camp gym. The roads near me are flooded, so much easier to get to a local gym, rather than attempting to drive through the chaos! I had a really good session.

Lat pull down x2
Back row x2
High Incline smith press x2
Dips x2
Tricep ext x3
Bicep curl x3
Lateral raises x3 each side
Rope crunches x3

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[Clare]

If this works for you, then that’s great! I’m a very organised person too and like to pre-prepare things as much as I can and have a routine. It’s a real skill and takes practice to be able to react in the moment if that routine gets thrown off.. something I’m better at now, but still managing!

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[Clare]

Some people find it difficult to digest oats due to the high soluble fibre content, which produces excess gas and bloating. Oats also contain fermentable carbohydrates, which can aggravate sensitive stomachs. Ways to make oats easier to digest:

-Soak overnight-Cook through thoroughly rather than simply adding hot water/milk-Leave to cool down after cooking before eating-Use finer ground oats, such as tbjp Oat so Creamy-Drink plenty of water to help fibre move through the digestive system.-Add ingredients such as ginger, cinnamon, yoghurt or kefir, which will help with digestion.-Utilise digestive enzymes with oat meals, such as Digest Pharma Pro

Thanks for the tips clare 🙂[/quote]

How are you getting on? Did you try any of these tips, and if so, has it made a difference? If not, and you’re still struggling, then I would consider switching out the oats for Cream of Rice.

[/quote]
Yeah boiling water and letting them sit did the trick[/quote]

Great!

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[Clare]

Today is a rest day and I booked myself in for a massage this morning, which was incredible. I had a mixture of deep tissue massage, electro needling acupuncture and cupping. It was a 2 hour treatment and the therapist worked my full body, finding areas that needed particular attention. I feel incredible now, but a little sleepy! I have some desk work to get on with this afternoon, but other than that I plan to relax, drink plenty of water and allow the treatment to take affect.

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