[Clare]

If you’re still able to perform some movements with zero pain, I don’t see why you can’t still train. I would however strongly advise that you go and see a professional you can trust, so you have more of an understanding of what’s going on. Injuries are always frustrating, but never a good idea to ignore, so if it means extra time away from the gym, then so be it.

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[Clare]

I nearly fell out with that Hack Squat today!!

Sounds like everything’s on track!

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[Clare]

Old fashion pen and paper does the trick for me.. haha! more room for scribbling down my nonsense!

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[Clare]

Teeth update – Not a great sleep, feels like I have barbed wire scraping the insides of my cheeks, head aches and feel a bit nauseous for some reason, but apart from that I feel MARVELOUS! Lower body day today, so I swallowed my pre workout meal in one (Haven’t mastered chewing yet!), PREpare down the hatch, head down and got it done. Was a tough one, but somehow managed to scrape an extra rep or add some micro weights onto my lifts, so I can’t complain 😉

Lying hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Hammer strength Leg press – 1 set of 20 reps (Tough but good!!)
Single leg hamstring curl – 1 r/p set
Smith sissy squat – 1 r/p set
Abductor – 1 r/p set
Ab Leg raises – 2 body weight sets
STRETCH
Seated calf raise – 3 sets of 10-12

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[Clare]

There’s a video up on the site that I did with a few tips that might interest you, so I won’t repeat everything here, but you may want to go and watch that.

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[Clare]

Be careful to read packaging carefully. 100g dry weight of white basmati/jasmine rice is around 80g carbs, so if you want to get 100g carbs from rice, you want to weigh out around 130g DRY UNCOOKED weight.

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[Clare]

Evening all.. Well as you know, I had my tooth out yesterday in preparation for my new braces and it turned out that they had an appointment free today.. So not only do I now have a sexy gap in my teeth, I also have a load of metal filling the rest of my mouth. I can’t tell you how attractive I look and sound right now.. hahaha! I had zero pain last night following the tooth extraction, but I can already feel pressure building from the tightness of these braces. The edges are also scraping against my cheeks and eating is proving extremely uncomfortable and annoying, so I may have to substitute some meals for softer alternatives until I get used to this whole situation I’m in.. Fun times ahead!

Anyway, I obviously managed to get a training session in prior to my appointment. Upper today and with my usual gym being closed throughout August, I got a decent workout in at Ryan’s Primitive Gym.. Strength felt good!

Low incline lying side raise on the cables – 2 sets of 12-15
High Incline DB press – 2 sets – 12 reps – increase the weight a go for 8 reps
Narrow press machine – 1 r/p set
Close grip smith press – 1 set of 15-20
Front Ez bar raise – 1 set of 15-20
STRETCH
Lat activation – 1 set of 15-20
Lat pulldown – 2 sets – 12 reps – increase the weight a go for 8 reps
Mid back row – 2 sets – 10 reps, up the weight 6-8 reps
Single arm lat row – 1 r/p set
Reverse fly – 1 set of 15-20
STRETCH
Dual cable bicep curl – 2 sets of 10-12
STRETCH
Ab Leg raises – 3 sets of 10-12

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[Clare]

If abs are an area you want to develop, then as above, treat them like any other muscle group and hit 2-3 times a week weighted. If you just want to keep on top of core strength, you can hit bodyweight exercises every other day with no problem. Don’t use DOMs as an indicator as to whether an exercise is effective.

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[Clare]

Depends what phase you’re in. If you’re in a dieting phase I’d drop to rest day calories, if you’re in a gaining phase I’d hover just above maintenance.

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[Clare]

It can work if you still have a structure with meal timings and make quality food choices as it offers more variety and micronutrients into your diet, however, if you’re just eating what you fancy, when you fancy it and adding up the macros to see what you have left at the end of a day, then I don’t think this approach is optimal from a physique/bodybuilding point of view. It can work in terms of weight loss, but food timing, food quality and the type of foods you eat do matter if you want to get the most out of your results.

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[Clare]

@megansylvester All the cool kids wear braces ????‍♀️✌️

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[Clare]

MPS Max, Peptopro or EAAs

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[Clare]

Thanks for the reply, I’d say fairly experienced, prior to the baby she attended spin/circuit classes, she’s looking to go back to a gym post maternity leave as finances will be better of.

Just a idea of reps, sets and how frequently she should carry out the said exercise’s.

Thanks in advance.

I think 3 times a week is reasonable to begin with and set up full body circuit style training incorporating the bike, battleropes and dumbells that you have. Pick exercises that target each muscle group and do each station for time as opposed to reps. You can switch exercises up for each circuit. Begin with 20 min sessions and build up from there.

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[Clare]

Rest Day today.. Just finished PT work and about to go to the Dentist to have a tooth out! I’m having some braces fitted soon as my lower teeth are slightly overcrowding and pushing this tooth out of line. I’ve wanted to have it sorted for a while and got the go ahead from my hubby who has paid for the aesthetic treatment for me as an anniversary gift last month. Excited (Not the tooth out bit), but not relishing in the thought of walking around looking like a guest from Jeremy Kyle for a while until the gap closes..buy hey! Apologies for any spitting or dribbling in any new videos over the coming weeks.

(I figure you lot appreciate me sharing more than just training and diet info on here?? I think it’s always good to see different aspects of people’s lives and the fact that we all have to deal with life and personal stuff, no matter who we are).

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[Clare]

As above. Is she experienced or just starting out and wanting to lose some bodyfat post pregnancy?

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