[Clare]

Hey guys!

A super busy day today, client work this morning then I’ve done 4 posing clients which I have only been doing 2 a day as it’s hard for me to get childcare and actually fit in client work and also training and being full time mum. But I managed it all 😅

Not sure if I’m getting a little burnt out or if it’s usual at 7 weeks post partum.

We head down to Cardiff tomorrow ready for the 2bros show so this evening I managed to sort all Effies stuff for staying over, is tomorrow morning I just need to pack the car up 🙂

You will likely be tired 7 weeks post partum just being a Mum!.. so doing all that as well is incredible! Make sure you’re looking after yourself too 🙂

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[Clare]

I didn’t have a great sleep last night for some reason, so woke up pretty tired. I went for a walk to clear my head, instead of my usual run, and then went along to the Friday reformer Pilates session after eating. I was in two minds as to whether to go because of how I was feeling, but really glad I did. It’s a challenging session, but not cns demanding like weight training, so I knew it wouldn’t dig me into a hole if I went, and I feel better for it now 🙂

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[Clare]

Three variations could work if you have a lot of equipment and exercise choices available to you, however, it means longer to wait before repeating the same exercise, so progress may be slower. On the flip side though, it may take you longer before stalling on a particular movement.

I personally think two variations is enough.

In terms of volume, this is very unique to the individual, so base your volume on how well you recover and progress, and adjust as necessary.

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[Clare]

Today’s a rest day. I’ve got a long to-do list to get through today, so a mixture of work, house jobs, errands to run and getting things ready to go away next week. I got out for a run this morning, and got caught in a big downpour of rain, so a bit slower than usual, but glad I got it done.

Now that I just train and eat for health, enjoyment and longevity, I like to hover my bodyweight around the same place, and just adapt my exercise and diet, depending on how I feel and look, with the scale as a reference point. We’re going away on holiday next week, and although I won’t weigh myself daily, I will still be very instinctive in what I do, but I certainly won’t worry about what I eat or how much exercise I do. This is very much about relaxation, enjoyment and making memories for me.

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[Clare]

Sounds like you’re struggling to recover from your current set up. You’re also relatively new to training, a full time student and natural. I would personally take another 5 days complete rest, then change your set up to Upper, Lower, Off, Upper, Off, Lower, Off. This will give you much more time to recover between workouts. Take a look through the education videos on how to programme this, so as not to overdo the volume and be able to make some good progress. Re-set all of your loads, check execution and build your way back up slowly.

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[Clare]

I had a fantastic leg session this morning to start the day. Energy and strength felt really good 🙂

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3

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[Clare]

Hi mate

I’d like to see a leg press somewhere.

The hip abductor could also be swapped for a hip thrust, a superior movement in my view for glutes, but accept the abductors are not at all taxing so you could keep them in with a leg press or hip thrust depending where your priority lies

I would take the advice from Rich here. Feel free to post up your programme again, with these suggestions, and we can take another look.

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[Clare]

I had a really good upper session this morning, last one before going away on holiday next week. I may get a couple of lower sessions in and a reformer Pilates class before going, but this will be the last direct upper. When I’m away, I’ll probably just do my morning runs and take a break from training.

Tricep ext x3
Shoulder press machine x2
Incline chest press machine x2
Cable cuff laterals x3
Lat pull down x2
T bar row x2
Cable Bicep curl x3

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[Clare]

I think the frequency of injecting in the same place over and over is the main issue, without allowing time to heal, so I would rotate sites. Making sure your technique is smooth and you are using correct needles too.

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[Clare]

A good start to the week, kicked off with a run and a yoga class, then getting stuck into some work and reading and planning out the week ahead.

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[Clare]

Youth Revisited for online or Eval for in person. Get the full competitive athlete test.

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[Clare]

A usual Sunday leg session for me this morning, then an afternoon with my husband, before he goes away again for work tomorrow.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

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[Clare]

This sounds good to me. Going through your poses daily like this will help to solidify each one and make it feel like second nature on stage. If possible, going through some poses in a different setting with people around might also be beneficial, possibly post training in your gym.

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[Clare]

I drove out early this morning and did a lovely run along the coast. Then back home to spend the day with my husband. We had a lovely chat with our eldest daughter, who is still away travelling, then we popped out to buy a few bits we need for our holiday in a week’s time, and stopped for some lunch. The weather is still lovely, so we’re back home now, chilling in the garden.

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[Clare]

I’m definitely in agreement with the others.

Run a closely monitored couple of weeks of increased food and lower output

You can then make a decision as to whether you need to cut back down or if the look has improved.

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