Sara
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Trusted source from my experience of using their Femtest – always good to go
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A really good day today!! Posterior was a bloody solid session – Cal and I made some slight adjustments to overall exercise amounts and volume – session is now looking like this
Hip flex – 2 sets
Single leg curl – 2 sets
Hyperextension – 2 sets
Leg press (quad emphasis) 1 set
Plate loaded low row – 2 sets
Cable pullover – 2 sets
Much more manageable with application of intensity absolutely bang on, happy girlie indeed!
Also checked in with Tom today aswell – changes going forward are a slight drop in food (50g carb on TD and 25g carb on NTD ) 20mcg daily going in also . The beginning of prep is always a little boring tbh! So I cannot wait till things really start to change!
Rest day tomorrow with a few client calls happening – so a slightly less crazy day! Should be a good day regardless!
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Monday done and dusted! Mondays are always rammed which is a good one! 2 set ups done today which is ace ! Always beyond blessed when people come to me for coaching, best part of my job is seeing people change their lives for the better, so that’s always ace 🙂
Push today was a little hit and miss , no numbers moving and some regression on movements , so relayed this back to coach and shall see what he says in check in in the morning
Posterior tomorrow so hope to see some progress there!
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Heck couldn’t have said it better – if you’ve never heard of it and you’re questioning it, then don’t use it
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I use insulin needles and jab frequently – I do as Hilly has said and just backload the pin 🙂 easiest way to do it IMO!
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Hi guys ! Hope everyone is well! It’s been a mad weekend this weekend, hosting my very first seminar with the crew from the beyond condition podcast. These ladies have come into my life and given me more purpose then ever, and to be able to host a seminar alongside then promoting positive community is something I am truly blessed to have been asked to do, and the best thing is , we’ve had some awesome feedback and have been asked if we want to do more around the UK, which is HUGE so some very exciting things in the works!
Because of this , rest day was had yesterday and legs was done today, another really good session in the bag, so cannot complain! Push tomorrow after client set ups and check ins! Another week to be better!!
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Good evening Team ! Hope everyone has had a good day! So updated in regards to prep ! Please see below the changes being made !
TD DIET
KCAL 3105 –
225 pro
450 cho –
45 fat
NTD
KCAL 2705
225 pro
350 cho
45 fat
STEP COUNT
12k per day
No cardio
PED
1mg Femtest 3 x week
1iu am 1iu pm Biolabs GH
20mcg Clen on wake 3 x per week (mon wed fri)
150mcg T4 per day (pm pre bed)
My starting weight was 84.4kg/186lbs – Todays weight 79.3/174lbs , thats 12lbs down in 2 weeks (14 weeks out this weekend) so we’re in a good spot to continue ticking along!
Training to stay where it’s at , so no changes there. Feeling good. Pull today was steady which is what we like!!
Check ins to twice a week now (Tuesday and Friday )
Exciting times!
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I normally have my meal around 90 mins prior to training just purely because it’s what feels most comfortable for me. If you can digest your meal well , you could probably do anywhere between 60-80 mins 🙂
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Just go with what works for YOU. Don’t over complicate things 🙂 Like Jord said, if things are progressing you’re good to go!
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Upper session this morning was very good! Lifts feeling good and steady! Busy day in the ol warehouse but wouldn’t have it any other way! Check in tomorrow with Tom , we shall see what he says about things moving forward! 14 weeks out this weekend !
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Another big day in the books! Coaching seems to be going crazy at the moment which is bloody ace! Lots of people taking action to be better , which makes me happy! Amongst the client set ups , I had a massage thus morning and back work prior to this 🙂 a few hours also completed at the warehouse too! Days are busy at the moment but they’re bloody good days!! 🙂 upper tomorrow and then work as per usual! 🙂
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Now that was one hell of a mad day! Good day but mad day! Leg portion of posterior done today, will do the back portion of posterior tomorrow prior to massage and work. I do find this set up , on certain occasions, a little better, I have spoken to Callum about this , so I am waiting any changes he might want to make to this session as I am finding that I start to really flag after legs, even with a bump of intra carb , going into the back work I feel like I can’t truly give 100% so splitting allows me to truly hit that back portion hard. Client work went mental today, couple new sign ups aswell which is super exciting!! So onto these tomorrow with a couple of calls in the evening! Busy one again! But bloody awesome!
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Thankyou so much Sara that’s really helpful and insightful. Your geography is spot on Wimbledon is very close so i’ll definitely check the physio out, thanks for the recommendation. In regards to the mobility drills, have you any recommendations for specific routines to follow, maybe a youtube video or insta page? I always feel a bit lost when trying to develop stretching and mobility drills which probably feeds into the liklihood of these injuries occuring. Thanks again!
There’s a page on instagram called MoveU – hes brilliant! Check him out for everything stretch/mobility wise!
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Push session early this morning! Pretty steady session which is good! Then came home to find my puppy had chewed through my only charging wire for my laptop which was great! Amazon to the rescue once again! Hoping for a slightly less stressful day tomorrow!
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This looks all good to me – Just ensure you’re adding a variety of fruits and veggies to the diet. Don’t stick to just 100g of broccoli all day everyday – variety is key here 🙂