[Kamara]

Hello also hope you’ve had a good Thursday today for me I just caught up on a little bit of client work run a few errands and then food prepped and also walked Lola twice to get my steps in today was also a rest day for me so I just did a little bit of stretching and mobility work and I felt quite battered after yesterday’s session so I definitely needed today is a rest day.

So I just wanted to give you all I can little update on how my off-season it’s going so far I am so I am probably halfway through my off-season now I think I’ve got around bow another 12 to 14 weeks left of my off-season before I start prep obviously that show dependent and we still waiting for shows to Be officially announced. That aside and the rest of my off season seems to be going Very well I’m eating around 5000 cal on a training day and I think around about 4600-ish on a rest day and may obviously my coach Kuba just gives me and my diet plans I don’t actually know that’s just me getting like a rough estimate I am of what my calories would be I am also having like an off plan meal weekly which is before every pull session. We have just changed all my training program so I will put up all my new training sessions and I’m just waiting for one more to come through tomorrow and then I’ll have all of my sessions and then I will get them all wrote up and put on here for you go so you can see what I’m doing training wise. Recovery wise everything seems to be really good and the only thing that may need to changes with spoke about the possibility that my training may need to change when I do go back into the gymnastics gym then I’m going to be doing gymnastics around about 2 to 3 times a week currently I’m just doing stretching flexibility work and a couple of skills that I can do in the house and then obviously I’ve got my hoop rig in the garden which I have been practising on a lot of the skills are transferable and obviously will help towards my routine routine. So your recovery wise everything seems good they just may be the possibility that we might need to lower training volume ever so slightly when I do go back to gymnastics and things are a little bit more full on but they won’t be open until the gym is open as they’re in the same bracket. Sleep I am I’m always a good sleeper so my sleep is always reasonably good the only reason my sleep would ever be bad is like the back end of prep or if for example us to have caffeine before bed which I never ever do I am so usually my sleep is really really good unless I’ve got really something on my mind that’s bothering me that would keep me awake but other than that my sleeps always really good. So all in all I’m really happy with how off-season is going I couldn’t ask for it to be going any better right now I’m halfway through and I’m already know it’s in massive changes especially my weak areas which is what we really wanted to focus on with my back but I have noticed all other areas coming up as well which is great I’m super super excited to see you I can bring to the stage this year.

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[Kamara]

Yes static stretching massively impacts training and performance and if you’re going to do it before or during your training and I would I really really would not advise it and you don’t want to be doing any myofascial release or stretching a muscle before training. I would advise Mobility work pre-training and then stretching on rest days or post training

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[Kamara]

Me personally I’d probably sway more towards rape seed

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[Kamara]

Hello all hope you had a good Wednesday, so today for me was my client checking day so I spent the morning doing client check ins I then walked Lola and ate my pre-workout and then Trained push this was my first session of this push session within my rotation so today was just about setting numbers even still I had a really really good training session. I am really excited now that the gyms have a day of reopening I’m excited for my clients and for myself. Also just waiting on a few more dates of shows to be confirmed I am so that I can put a set plan in place but I am going to be aiming for October November time to try and qualify for the Olympia in 2022. After the gym this evening I walked Lola finished off client amendments to plans and then now I’m just going to get a bath before bed. x

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[Kamara]

So In my logbook I record the dateThe time the session if I’m on cycle or not then how I’m feeling sleep any niggles injuries and also I record all my working sets and then I also note down if I have gone up in reps or weight I also write in my logbook pointers after recording my exercises on areas of improvement with form

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[Kamara]

So you split won’t always need to be changed it just depends if you are trying to focus on certain body parts and trying to add in more frequency of certain body parts meaning that you may need to change a split round just so that you’re not training the same body parts back to back as for exercises they decided like Kuba has said usually 16 to 20 weeks but he just depends on the individual and if they are still progressing in all movements if not you can just change singular movements once they become stagnant

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[Kamara]

Hey Alex this is currently something that I’m working on as a sideline So just bear with me over the next couple of weeks and I will be posting about it on my Instagram once it’s up and running

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[Kamara]

Hey so in my opinion if you are still progressing in all your lifts in and your energy levels are still really good then I would hold off on the food just for a little bit longer I feel like it’s good to make the most out of the food before pushing up

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[Kamara]

Hello everyone hope you’ve had a lovely Tuesday and today for me was a rest day I am I’m just trying to sync back in to my training split so today was a rest day and tomorrow and back on with push this morning I walked the dog caught up on client work and did some housework and then headed to the private hospital Kinvara and worked 2 till 8 pm Then come home walked Lola and I’m just getting into bed now good but busy day and excited for push tomorrow x

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[Kamara]

Everyone I know that uses Nasal strips uses the brand breathe right

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[Kamara]

Yes you certainly can help but in if you’re going to do it you need to invest in a very good One as the cheaper ones are not so good and probably just a waste of money, I have use compex In my clinic and they can be a great addition

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[Kamara]

Yeah exactly like Clare said I agree just put enough calories in your diet so that you just above the surplus and then slowly increase from there just in assessing as you go making sure that you’re not getting too fast or that you’re gaining fast enough fast enough

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[Kamara]

Hey so this is completely subjective and down to you as an individual I feel they I enjoy doing a morning cardio getting all my cardio done in one go in a block and then I feel like I’m set up for the day ready to go knowing that my cardio is done and it’s boxed off first thing in the morning

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[Kamara]

Happy Monday!

So today I had client check ins in the morning, walked Lola then headed to Jade’s we trained legs which we filmed for the JP site we had a really good session today was just about setting numbers as this was a new training’s program for me so keep an eye out for the video coming out.

I also received some wonderful news that I am going to be an aunty again so my brothers fiancé is pregnant which is amazing I’m super happy and excited!!

This evening as consisted of walking the dog my dad popped round for a cup of tea and a catch up I then laminated my brows which I keep laughing about because I feel like that like barcodes but my friend has told me that they don’t so I’ll see how the look in the morning I’ve just had a soak in the bath and I’ve just got in bed I am I’m just about to put my phone down and switch off for a little bit before bed x

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[Kamara]

Nike romaleos are great for squatting, if you’re going to use a wedge you could wear any flat shoe, vibrams, converse, vans, otomix, ryderwear boots – anything along those lines

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