Sara
Forum Replies Created
-
Upper done and dusted today team! Steady session! A couple numbers a little lower then previously but still taking sets to failure. I will keep Callum in the loop with these, as pressing seems to have dropped off a touch. Nothing major but things like this he should be made aware of.
It was an awesome vibe in the gym today, which was very much needed – headphones on , good people, good environment – nothing better!
-
Macros wise – in the depths of prep – 175 protein / 75 carb / 35g fat (this was daily at this point)
Macros wise now – 220 protein / 455 carb / 45 fat (TD) 220 protein / 395 carb / 55 fat (NTD)
-
Heya lovely! Hope you’re well! So prep last year height of cardio, we worked up around 30 minutes of stairs daily, this was pretty early on but it impacted my legs so much we pulled it (did it for a few weeks) I like to track steps as form of output so my step count was around the 20k with a weighted vest. Output now is 8k steps daily with 2 lots of 15 minutes cardio, I do like to move around during the day so typically I hit more towards 10-12k steps.
I’ve never been someone who’s had to do loads of cardio during prep as I’ve always had a naturally high output during the day (I used to work in warehouses racking up 30k+ steps daily) and with the training output too – these both combined do enough. Working with my coach for almost 10 years now, we’ve worked out that if we push cardio to hard then my legs just disappear so its very much a balancing act when it comes to this.
-
Posterior done and dusted today!! Good session ! Very happy indeed!
Session was followed by client work and eating, off-season in a nutshell! Aha
Iām off to see a client tomorrow then an upper session at the shed! Another day done and dusted!
-
Couldn’t agree more with what the other athletes have said – you taper calories etc via daily check ins until you get the desired look – once achieved just sit and hold!
-
Hola!!! Hope everyone is having an awesome day today!
Today ended up in a rest day after a pretty hefty massage this morning, so today has just been about spending time with my other half and getting a little client work done here and there. I will move a session to tomorrow and tick it off that way! I was due a rest day today as I had to move a few things around anyway prior to the weekend anyway, so its ended in a better outcome! No need to get stressed over it ! life happens!
Feeling good for tomorrows session and can’t wait to get back in there after a much needed day off today
-
I found using the Vegan protein from TBJP post show really good, just purely from the fact it digests very well! Post show typically digestion is super sensitive so if you want a solid bit of feedback on vegan whey , thats the prime time to give it!
-
Push done and dusted today – some good movements on rep ranges today which I’m very happy with. No crazy weight jumps or anything but working at the weights and pushing rep ranges and just generally getting better with connection etc is what I’m aiming for here/during this current phase. If I can push heavier weight I will but for now I want to get more efficient at how I’m pushing rather then just pushing.
Had a good catch up with a couple client post season today and a summery of how they think things went – and all positive stuff. As a coach I like to get as much feedback from my clients on my coaching as possible because at the end of the day, it helps me to improve more as a coach and ensure that the service I am giving is always improving.
Legs tomorrow which I’m excited for – ALWAYS EXCITED FOR LEGS!
-
I used to get the same issue really bad on my pulling movements because my biceps and forearms are so dominant – my best advice is to really think about how you’re moving the weight not just moving it. When I used to just throw weight around for the sake of it , thats when my forearms/biceps were the worst and my back the smallest, but since working with certain people on how to actually use a muscle, sounds funny I know but trust me , since knowing how to use/ how to do a movement properly, my back has grown ten fold, and funnily enough my bicep engagement and forearm discomfort has gone (naturally you will get a little bit due to secondary muscle recruitment but its much less)
I would also advise that you do some self massage on the area – what’s your job? if you’re working a job that requires a lot of typing then thats going to cause tighter forearm muscles – a lot of desk jobs are directly related to certain tendinopathies so this is something to take into account aswell.
Furthermore, like the other athletes have said – don’t be afraid to use tools ! Straps are a brilliant way to remove any possible forearm/bicep recruitment – so deffo use these if you don’t already
-
Personally I have TBJP cream of rice and performance whey pre training then sip EAAS through the workout š does the job nicely!!
-
Couldn’t agree more with what the other athletes have said – I would specifically follow what Peter has mentioned – start with that macro set up, run for a few weeks and see how your body adjusts. You can’t make any progress without having a structured diet or training plan.
-
WHAT A WEEKEND!!
wow wow wow! Crazy but amazing weekend thats for sure! So good to see the team aswell! All clients did amazingly well! My client Julie took 1st in both her classes within WPD, holding her own in the overall . My client Laura, who is figure , took 1st in both her classes , narrowly missing out on the overall too!! The finally my bikini girlie Ioanna , took 3rd and 2nd in her classes – so overall a good day in the bag! All go into and offseason now ready for another year of growing , aiming to come back bigger , better and undeniable!!
Guest pose was a lot of fun aswell! Blowing off the cobwebs and going through a possible routine for next year! So that was fun!
Weekends like this really make me fall in love with my job even more – beyond blessed to be around the people I am and to able to do what I do.
Into a new week, bringing more opportunities to be better!
-
Agree with Adam here – It all depends where about the injury is in the healing process. In certain parts of this process heat is something you want to stay away from , like the acute stages. If there is a lot of swelling and you’re using heat on the area, heat increases vasodilation, which increases blood flow and increased blood flow to an already swollen area is going to cause more pain, don’t get me wrong , further down the line , that increased blood flow can aid in healing but when an injury is acute we want to focus on bringing down the inflammation , which is where ice can come in.
Research can be a little wish washy when it comes to contrast therapy , but I believe that it can have some benefit to injuries (dependent on healing timescales)
-
I would personally just grab the 0.5 plates!! š I’ve started using fractional plates in my training and love it, they allow for consistent progression without having the awkwardness of only being able to do big jumps that might be too much!
-
PHEWWWWW! busy day today indeed! Arguably spent 4 hours driving in horrendous traffic BUT we got to where we needed to in the end! Clients all set and ready to go for tomorrow, guest pose is pretty much set, just need to iron out a few things and then thats good to go too! Excited to see the team and spend some time with some of the best athletes to come out of the UK! What a good weekend coming up!
Trained pull this morning which was a pretty decent session so can’t complain, things are very steady with training, very much just chugging along!
Checked in with Tom today, little bump in food as weight has started to drop off just a touch passed week or so , so new macros are below
TD – 220/455/45
NTD – 220/395/55
Only PEDS being used now are 2mg of HRT , with 1 iu of GH pre bed and 150mcg of T4 and that’ll be it until we start prep next year š bloods to be done in a few weeks time!
We just keep ticking along really! Shows are almost set, but just waiting for the calendar to come out to confirm and then the date for prep will be set! I am beyond excited to get the ball rolling for prep! itching to get back on stage!