Clare
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I’d personally re-set your loading. Drop the weight and build back up again without a belt, working on your stability. This will benefit your whole body strength.
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Today was my second reformer Pilates class, which was brilliant. It was an advanced session, and surprising how much strength is needed for the exercises. I don’t think I’ve ever used my core this much before! This will definitely stay in as a staple to my routine, and compliments everything else I’m doing nicely.
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Generally if your scale weight hasn’t increased after a week or so. However, when you’re deep into an offseason I would take training performance and body composition more into account. If you’re still progressing, then you don’t always need to add more food if the scale holds.
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I agree with Ryan, Vanilla goes with every flavour. I like both the Choc Orange COR and Whey together too, and the Salted caramel COR, with either the Caramel biscuit or Salted Caramel Whey.
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No training for me today, just a short run this morning, then my monthly appointment for some soft tissue and chiropractic treatment. My upper back has been feeling very tight recently, so I’ve been clicked and massaged back into place and feel nice and relaxed again now.
This afternoon I’ve been getting on with writing up some supplement information posts and will be doing a bit of course work later on.
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A scale weight drop is common after a few days rest and more food. Your body will have reduced in stress, got better sleep and you will have subconsciously moved more.
I would keep things as they are for now and aim for no more than 1kg drop per week. If you continue to drop too quicky, then pull back on your cardio/output first, then add in some extra food if needed.
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Today was another Leg day and a really good one. I’m really enjoying the variety of my training at the moment. I’m managing to maintain an aesthetic physique I feel comfortable with, whilst continuing to improve my cardio and functional fitness. I’m also loving exploring new ways of training and open to trying different activities.
Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
GHR x3
Leg ext x2
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Apply a cold compress/ice initially, and then switch to a warm compress after 48 hours. Some gentle massage and movement should help, but I wouldn’t directly train the inflamed muscle until the swelling has reduced. Otc anti-inflammatories might also be useful to reduce the swelling and any pain. Go and see a Doctor if you get a fever or if the area gets very hot.
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Are you taking the readings yourself? If so, it may be worth going to see a professional to get them taken just to double check.
It’s not always a cause for concern if you have no negative symptoms, but if your heart rate is elevated or you are experiencing dizziness, confusion, blurred vision or any other negative symptoms, then I would go and get yourself checked out.
It may be a case of needing to increase your salt and fluid intake.
I’m not a medical professional though, so if you’re concerned, go and see a Doctor.
I get about 4-5L of water daily and 5-7g of salt. Is need to adjust? Salt to low?[/quote]
No not necessarily, just throwing out possible reasons. You should be OK of you aren’t experiencing negative symptoms.
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Today is an Upper day. I felt good when I woke, so I also did a short fasted run as I like getting outside in the fresh air first thing if I can.
Below was my session today. I’m not bothered anymore about doing the same sessions each week and progressing lifts, so I just do what a fancy doing on the day.
Close grip lat pull down x2
T-Bar row x2
Incline Chest press x2
Weighted dips x2
Tricep press down s/s Cable Bicep curl x3
Cable lat raises x 3
Ab roll outs 3×20Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Are you taking the readings yourself? If so, it may be worth going to see a professional to get them taken just to double check.
It’s not always a cause for concern if you have no negative symptoms, but if your heart rate is elevated or you are experiencing dizziness, confusion, blurred vision or any other negative symptoms, then I would go and get yourself checked out.
It may be a case of needing to increase your salt and fluid intake.
I’m not a medical professional though, so if you’re concerned, go and see a Doctor.
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It depends when you ate your pre workout meal and whether or not you had EAAs and carbs during your session. If you don’t have anything intra, then I would get your post meal in as soon as you feel ready to eat post workout, if you had a protein feeding during your session, then waiting 45mins post is fine. Have something easy to eat and digest such as Cream of Rice, Whey and berries. Taking UNWIND post session will also help your body to return to a parasympathetic state sooner and enable your appetite to return.
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Today was a short run day, which I got done first thing, then it’s just been a day of work and course work. I’m feeling very hungry today and had a scale drop this morning, so will likely have a bit more food in my last meal today. I am very much in tune with my body now and will intuitively know what I need.
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If you’re still gaining, then I would do 25-35 mins on rest days. If you are transitioning into a cut, then add cardio in initially on rest days, 20-30 mins, then build up as you get deeper into your cut.. increasing duration and then introducing some on training days too. Doing this alongside food adjustments obviously.
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You know yourself the best and what you need in terms of your environment in order to minimise stress and keep you focussed on your goals, so do what works for you.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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