[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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[Kamara]

Hey guys! Hope you’ve all had a lovely Sunday!

So today consisted of walking Lola, house work and I’ve started my long awaited ebook that I’ve been pondering about for awhile, I actually think I’ll have it finished this week hopefully, so keep an eye out – it’s a 14 day course that is aimed at bodybuilder to help them with mobility, I’m releasing a beginner guide and the an intermediate version I’m also doing a full ebook for online coaches or PTs to help them write mobility plans for their clients depending on any pain or mobility issues they may have ☺️ excited to release this ??

Today’s also been a rest day for me so no training just steps and chilling! Push tomorrow and I’m at work in the clinic too x

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[Kamara]

MPs, sustain, glutamine, creatine

Dial in and jp pump ??

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[Kamara]

If you’re getting enough from food it won’t add much benefit, like Rhea said try low cal squash

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[Kamara]

Me personally I like to eat maybe try swapping for food that maybe easier to get down but similar macros

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[Kamara]

Update on my new diet

Current diet:
Training day
M1
3 whole egg 50 g mushroom 3 bacon medallions

M2
100g chicken 5 g oil
50g jasmine rice
100 fruit

M3 pre workout meal
50g rice
100g chicken
200g fruit
1 muffin

Intra workout
20g eaa
10g glutamine
10g creatine
5g glycerol
3 g Himalayan salt ( Iodine from amazon)
20 dextrose

M4
40g whey
120 COR
100 fruit
2 Scotch pancakes 20 jam

M5
100g low fat mince 75 pasta
20 low fat cheese 50 low fat sauce

M6
250g fat free yoghurt
20g whey iso
30g nut butter

Rest day
M1
4 whole egg 2 whites 50 g mushroom

M2
100g chicken
2 English muffins 10 g butter
150g greens

M3
200 fat free yoghurt 50 g granola
200 frozen fruit

M4
100g chicken 1 bagel tomatoes cucumber onion
100g greens 5g butter

M5
100g 5% mince 75 pasta 100 sauce low fat 20 low fat cheese 1 English muffins

M6
250g fat free yoghurt
75g granola
20g whey iso
20g nut butter

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[Kamara]

Hey guys so today was a busy full day in the clinic and then I trained legs ☺️ today’s flown by really good day though with all my clients and then had a really good leg session in the garden, despite the cold haha!

Then on returning home I took Lola for a walk to get in my steps food prepped for tomorrow now just about to wind down and chill for the evening ? x

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[Kamara]

I use minimum 85% and I just use as a fat source just also helps prevent cravings I feel if you have a sweet tooth on prep

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