[Kamara]

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[Kamara]

Meridian smooth is the one

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[Kamara]

Personally I have never once you start getting into that you’re really over thinking it IMO keep it simple and basic ☺️

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[Kamara]

Hi David

So if it is 100% OSD the best way to tackle it is take cure coming as it’s an anti inflammatory, also join in.

R.i.c.e – Rest, ice , compression, elevation.

Also stretching, flexibility work on your quads, glutes, hams and hip flexors will help relieve some pain too.

But with this is just a case of stopping doing what ever is flaring it up and rest.

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[Kamara]

Hey all!

Today was pull today we did our morning walk.. Lola decided to jump in every muddy puddle and through all the wet long gross so she had to have a bath and a hairdry/ brush once we got home which she wasn’t happy about ?

I then did some work, and caught up on a few things then did some posing, routine practice and then a food shop and train pull, I had a really good session enjoyed being back doing deficit deads and surprised myself by pulling 110 for very solid reps too. I’ve attached my log book below, got a busy rest day tomorrow but I wouldn’t have it any other way ☺️

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[Kamara]

Honestly me personally I’d rather have fresh veg, but I suppose if you don’t like veg you could have greens powders.. not many greens powders taste that great though

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TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

What is it showing mark? And what did you put in ?

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[Kamara]

I personally prefer fasted cardio and I’d have a black coffee before hand I do feel removing the milk will make a difference definitely as over a week that will add up to a fair amount of calories, but like aj said there is limited research of fasted and non fasted cardio

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[Kamara]

Hi Jayne, what’s your current macros? Have you used the macro planner on the app?

As for supplements I’d advise jpnutrition supps cure coming & join in to help with recovery, halcyon before bed to help with sleep.

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TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Current diet:
Training day
M1
20g whey
60g cor
100g fruit
10g dark choc

M2
100g chicken
80g jasmine rice

M3 pre workout meal
Bagel
100g chicken
200g fruit

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

M4
40g whey
150g rice crispies

M5
100g cod
50g rice

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

Rest day
M1
80g ground rice
30g whey
45 carb, 20 protein

M2
125g chicken
150g greens

M3
125 gchicken 50g rice
150g greens

M4
100g steak
100g greens

M5
100g 5% mince 50g rice

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

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[Kamara]

Hello hope you’ve all had a lovely Tuesday!!

Check in this am- pretty happy with where I am but it’s time to drop the hammer so food has been dropped I’ll add my updated food in another post below, I weighed in at 59.7 nice little drop but need to come in a lot more now and with the amount my foods dropped that’s gonna happen and quick!!

Trained push today had a super good session attached my log book ☺️ still adapting from home training but numbers will start going up very soon??

Today I also had all my client check ins this am all my ladies are doing so well can’t wait for a few of them to hit the stage next year ??

I also walked Lola to get my steps in and did posing, stretching / mobility work and skills practice!

Just eating my pwo meal now and chilling out ☺️ x

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[Kamara]

Like Clare has said play about with a few exercises see what works for you, maybe also look at higher rep ranges and play about with tempos/ rest pause sets and so on

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[Kamara]

Hey if you feel like this is definitely the cause then just drop it out you don’t want it causing any issues but if bloating persists then it’s definitely something else

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[Kamara]

I love having 0% fat Greek yoghurt and salted caramel whey iso trained by jp ????

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[Kamara]

Hey everyone

So today was rest day I had a little lay in till 8.30am which I needed after leg day I felt battered!

Then I did some posing, stretching, Skills practice.

Walked with Lola for my steps and did some work for my new course I’ve started which is human movement specialist it’s super super interesting!

Then I recorded a podcast with alix and jas for not just a bikini girl podcast which was lovely so keep an eye for that coming out soon! It was about an insight to fitness ????

Now I’m just chilling after my final walk of the day it’s bed time soon too feeling mega tired today x

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