[Clare]

Nutrition plays a huge part in recovery, performance, growth and digestive health, so you want to get the majority of your foods from nutrient dense or ‘clean’ foods, however there is a window post workout where your body will digest and assimilate simple carbs effectively such as cereals, bagels etc. There’s nothing wrong with scheduling in the occasional off plan meals during a gaining phase and as calories get higher there may be a need to include more calorie dense/less nutritious foods within your diet, but you want to be sticking to quality, nutritious foods for as long as you can and digestion allows.

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[Clare]

Hey Lara.. sounds like you’ve had a rough time! Glad to hear you’re feeling better now. I hope your prep is still on track x

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[Clare]

Someone I trust and respect
Someone who clearly has a passion for what they do
Client results (And not just the genetically elite)
Someone who is actively willing to learn and expand their knowledge
Ideally someone who has either competed before or at least experienced aspects of what their clients will go through

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[Clare]

No changes this week going forward after today’s check in. Jordan and I are both happy with where I’m at right now. No assistance right now, possibly another 6-8 weeks until we add any. Diet-wise I’ll just match macros with foods I’m able to eat right now with my braces situ. I’m still feeling a lot of discomfort, so I’ll have to work around things the best I can. Got a splitting headache today too!

Anyway this morning was upper body. Focus was a bit off, but I got it done. Strength is still feeling good.

Flat lying side raise on the cables – 2 sets of 12-15
High incline Smith press – 2 sets, 12 reps – increase the weight a go for 8 reps
Side raise machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Dip machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Seated cable fly – 1 r/p
Single arm handle pushdown– 1 r/p
STRETCH
Assisted chin – 1 set of 15-20
Single arm seated row – 1 r/p
Cable rear delts – 2 sets of 15-20
STRETCH
Dual seated DB bicep curl – 2 sets of 10-12
STRETCH
Ab crunch machine – 3 sets of 10-12.

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[Clare]

Hi Clare, it’s what the cardiologist beilieves to be a healthy weight. Over the years we have gone back and forth with trial and error on medication. after my previous pacemaker site got infected and was removed they had to find something that could help keep everything as healthy as possible without it in. Since I have had the new one in and been put in new meds they, in short believe that to be a healthy weight for me. I would say normally 100 kg would be a very comfortable weight for myself without effecting to much.

—–
Ah I see.. Well hopefully everything will be ok and you’ll still be able to continue as you are. Keep updating your log.. it’s very interesting to follow.

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[Clare]

Still in great shape clare, your proportions seem to get better and better

————-
Appreciate that, Thanks Hilly 🙂

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[Clare]

Morning!
Check in Day. Bodyweight is 57kg. Awaiting feedback, so will update with any changes later.

Upper body session this morning ????

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[Clare]

You can use the Full Body template and then adapt it to suit you, so if you feel you need more delt, then absolutely add in some extra side lateral work. I think at your age and training years, that a full body workout split is an excellent idea.

Why not go ahead and plan your split and workouts and post on here, then we can all help further.

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[Clare]

Baby rice is just an alternative you can use and easier to digest for most. No difference really, just preference and convenience. Ground rice tastes a little grainier and needs longer cooking, whereas I prefer baby rice and just add hot water to it and mix, but as you say it’s more expensive.

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[Clare]

If you’ve ever had an operation or a baby (I assume not!), it will be on medical records. You’ll also find out by donating blood, but you say that’s not an option. I’m pretty sure you can buy ‘At home’ Blood Typing Kits though.

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[Clare]

So I have had a very productive few weeks with training. Lifts are continuing to go up as is my body weight, both very happy about. Health is still holding up well with it all aswel so all in all going very well at the moment. Have to keep it slow and steady still for few more weeks until next cardiology appointment. They have made it clear what they want from me however not all to realistic. They would want me to be around 90kg as they see this as a healthy weight for me but this isn’t realistic in my eyes not year round any way

Hey Liam, I’m pleased you’re having a good run with your training and your health at the moment. In regards to your next appointment, is this with a view of undergoing treatment or is this just where the cardiologist wants you to be for them to be satisfied that you’re within a ‘healthy’ weight?

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[Clare]

I personally prefer a few full days off the gym completely as opposed to doing ‘Deload’ sessions. The temptation to push harder than I should is always there, plus I think it gives my joints a nice break and I’m mentally a lot more motivated to get back to it after having time completely out of the gym. You can still stay active with walks or light cardio.
If you want to deload, then I’d reduce your overall volume and keep a couple of reps shy of failure.

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[Clare]

Rest Day today, so pretty much just client work. Another restless sleep last night getting used to these new braces and as I mentioned in my earlier post, I’m really struggling to eat any solid foods right now too, so I basically need to eat like a baby until the pain and discomfort subsides, but hey.. I’ll get the food in one way or another!

Upper Day tomorrow, so let’s make it a gooden 🙂

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[Clare]

I think intensity is something that comes with time. To begin with, focus on nailing your execution and push yourself as hard as you can before form breaks down. Log your lifts and aim to progress in each session and the rest will come eventually.

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[Clare]

Seriously struggling to eat now! I’m going to have to liquidise my food until the pain and discomfort subsides..

My question is Nutribullet or Ninja? Any opinions on which is best?

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