[Kamara]

hey kamara
so whats the plan now with this phase? and thoughts on comps again for 2021?

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Hey Corinne plan now is mission grow a back hahah! I want to come back next year bigger leaner and improve on my routine already working on next years routine. As for shows I want to compete around July time I’m going to see what shows there is around that time when the calendar is released in December! So right now full swing off season and working on skills for my routine x

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[Kamara]

I have had upright row in my plan before but I found it can make my shoulders niggle a little bit when you’re lifting a fair bit of weight – so very individual but if it works for you why not

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[Kamara]

If on cycle use vital support also jp love heart and possibly adjust diet or cardio?

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[Kamara]

As hilly has said that looks a lot of protein as for carbs and some protein I would use mps max and sustain for your intra workout drink

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[Kamara]

I think it’s personal but if you’re drinking an intra during training then when it comes to pwo once you’re heart rate has lowered just you normal pwo meal should be sufficient as at this point digestion will be better

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[Kamara]

Hey guys, pretty normal day today, client check ins which was lovely to see all my ladies killing it!! Then walked Lola and then train pull had a really good session then this evening I’ve chilled watched a film and I’m gonna have an early night as I didn’t sleep too well last night xx

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[Kamara]

This is definitely ankle mobility, I’d try maybe in the mean time easing your ankles with a wedge but I would advise working on your ankle mobility – look into ankle smash and floss ☺️

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[Kamara]

So first is do the slump test to test if it is sciatica.. I will attach a photo of how to do it

Secondly I’d get a ball and sit on it on the side of your glute just off your hip joint it’ll be painful but really sit into it wiggle it about and that will release your piriformis a lot of the time sciatica is miss diagnosed and I find a lot of clients coming to me with similar issues is usually tight piriformis

If it is sciatica I’d go see a physio
And perform these stretches in the mean time to relieve symptoms (google these)

reclining pigeon pose
sitting pigeon pose
forward pigeon pose
knee to opposite shoulder
sitting spinal stretch
standing hamstring stretch

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[Kamara]

I don’t count calories burned I just count steps and use that as my output and increase or decrease accordingly

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[Kamara]

Hey all so today’s been a busy day in the clinic, and online check ins from clients I then trained push and spent the evening writing my ebook and walked Lola! Very busy day just getting into bed now getting some sleep before another busy day tomorrow! X

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[Kamara]

I would take more time away from stims for example 4-6 weeks minimum you could probably even do 6 weeks- watch your caffeine content from other sources ie coffee, energy drinks and so on

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[Kamara]

Unfortunately I don’t think there’s much you can do if you’re wanting to continue your cycle, maybe try sunbeds as this can help clear up skin, also exfoliate when showering especially in spot prone areas

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[Kamara]

Looks like it’s definitely caused some fatigue, give it some rest and see how it feels and if it becomes painful go see a physio

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[Kamara]

Either is fine but do it the same every time- me personally I like doing everything raw I also get my clients to do the same

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[Kamara]

I don’t see a big issue with you being in an off season and like Clare said a lot of things can affect fluctuations sleep, training stress, not enough fluids, lots of time of your feet, salt, higher output, it’s not a big deal in an off season at all

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