[Kiera]

Another crazy day of walking today. We were 1000 steps off 40k steps. Which is just mental as the most I’ve done before that is around 25k.

I don’t feel bad at all for not training, actually quite the opposite. All the walking is taking care of the cardio side of things but to be honest we are just enjoying some down time and having a good time with friends.

Tonight we went out for our friends birthday and I had the most amazing chicken wings & things with sweet potato fries. Still hitting my proteins and having 2 Jp shakes a day while I’m here.

Tomorrow is our last full day and I am looking forward to getting back and smashing out a leg session and a cross fit session too.

[Kiera]

Can confirm, not better when I tried it, ultimately clen increases energy expenditure via increasing heart rate, and this was not altered on ketotifen.

[Kiera]

Touched down in Amsterdam around 2/3pm and have been out strolling since 4pm. We have already managed to do 25k steps and my feet have a pulse but it just means I worked off that incredible ice cream I had on the way 😍. We don’t plan to stay on a strict diet this weekend. We are going to enjoy a little down time and a well deserved rest.

Our hotel room is air conditioned which is heaven and we have a busy few days planned which I’ll keep updated on here.

We are about to go out for some nice food and I’m craving paella but we are also here with friends so will need to find out what they want to eat first. ( It May be paella for one haha).

[Kiera]

Crazy one for me today, currently writing this while driving upto Manchester. We are staying with family for the night before heading to Amsterdam tomorrow morning for a weekend away with friends.

We managed to get stuck in a 2 hour traffic jam on the way to the gym around lunch time which wasn’t ideal. Had to modify my workout and 2 quad exercises and a circuit which Max made for me which made me hate him 😂.

4 rounds.
30 calories on the assault bike
1000m row on the rower
300m run on the treadmill

I did have 1/2 minutes rest time between each round because I couldn’t breathe but it was good fun and I can see and feel myself getting better at the assault bike and running which feels amazing.

Early start for me tomorrow, no training planned for the next few days but a lot of walking and exploring.

[Kiera]

You look awesome. You say it’s your first time in classic physique, maybe first time competing? If so the next 8 weeks can vary so much. For me, I completely morph in 6-8 weeks and look like a new person but that isn’t the same for everyone. Like everyone says above don’t get ‘comfortable’ thinking you look good for 8 weeks out, put the graft in and work as if you didn’t look good for 8 weeks out, that way you will come in looking on point for sure.

[Kiera]

When you inject that oil disperses, and goes back to baseline in that area by the time you next come to pin. If you’re after something that can potentially cause fascia stretching, then you need to inejct something that compounds and builds in Volume in the area and has a slow dispersal rate – like mediphorm.

[Kiera]

Rest day for me today but a super busy day, managed to do 25k steps so not too bad haha! Tomorrow we are planning on training early, i am split between doing a leg session or a crossfit session because we are going to Amsterdam Thursday – Sunday and i don’t think we are going to train i think we are just going to enjoy ourselves and get in a lot of steps.

Im thinking maybe doing legs and then doing some rounds on the assault bike, running machine and rower…

[Kiera]

Do a variety of both, maybe 3 HIIT sessions a week and the other LISS. Hiit most definitely has it’s uses, and your recovery to those HIIT sessions will improve dramatically over the months of doing it.

[Kiera]

So today I was informed from the NHS that my hand surgery has been pushed back to September, which doesn’t surprise me at all as i was actually surprised when they suggested that they could do it in Augest. It does mean though that i am going to have to go through this whole process again in Dubai as i am not here for the whole of September.

I mentioned yesterday that i may deadlift today and after the news of not being able to deadlift with my grip for what seems like the best part of 3/4 months ive just decided to crack on with strap and build my strength in the mean time. It’s not ideal but it will do and until last year it was the only way i deadlifted anyway haha.

Today’s session back was 180kg 5 x 5 and they moved amazingly well! I also did some spit squats with a 55kg dumbbell, that was not fun, it absolutely ruined me 😂 and did 2 sets x 8 on that per leg.

Finished off with a 3000m row.

[Kiera]

Busy day today so we trained earlier than usual. It was a Crossfit day for me today which consisted of:

4 rounds of:

600m run

20 dips

15 deadlifts @ 100kg

It doesn’t sound hard and to be honest i thought i would be up for another workout after looking at it but no.. 🤢 it was awful and the deadlifts despite being light were so bad because i hadn’t got my breath back and was lifting with a stitch. All in all though it was a wicked session and i finished with a 2k row.

I am contemplating trying to do some strapped deadlifts tomorrow but we will see.

[Kiera]

I wouldn’t worry at all, rather than take the approach of dieting harshly Over the next few days. If rather pull an equal amount of calories each day over the next week. If you went 2000 calories over in a binge one day. Then simply pull 280 calories a day off the following week to mitigate it. This means you’re not going to feel like you’re dieting hard to bring it back, just a slow manageable weight drop, which will reduce food focus.

[Kiera]

Rest day for me today, I even rested from cardio as my legs needed it. They are taking a long time to adjust to the new style of training so I as much as I want to push them to their max on the days I train it’s also important to allow them to recover. So no run/row/bike for me today.

We also had a family bbq this evening with some family I’ve not seen for years. So that was really nice.

Tomorrow we have an early ish session / mid morning and it’s a cross fit focused workout. Looking forward to it and also dreading it 😂

[Kiera]

Does this mean we get high quality legday video og you at Cojos? 😁

It does 🙌🏼 should be up next week I believe ☺️

[Kiera]

Very person dependent, some people hold fullness well in their lower half no Matter when they do cardio, others flatten off immensely. Also depends on how far behind in prep you are, if you have no choice but to do cardio then to reach stage condition then so be it.

[Kiera]

One hell of a leg day today! We had magic eye media down to film for the site, so there is another video dropping from me soon :).
I decided to throw my quad training dah and my hams and glute training day together and create one massive god awful (but great) leg day.
I focused on a higher rep range as I only trained quads 2 days ago and smashed a heavy leg press and squat machine so didn’t want to go too overboard with the weight.

Finished off with 1500m row for time which was actually the best time I’ve done so far. Tomorrow is a rest day for me and we are having a big family bbq in the evening. So that will be really nice.

I may try fit some cardio in either a run/rowing but will see.