[Clare Barks]

You could continue with Upper/Lower, but add a little more volume for Push movements if you think this is lagging.

As you say that you’re getting good results from this split, I’d be reluctant to change things completely just yet.

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[Clare Barks]

Another super leg session today. I had my training partner in for this one. Our sessions are slightly different at the moment due to differing needs, but we get the occasional leg day aligned now, so will always train together when we get chance. We banded both the leg press and ext today for a slight variation today, which felt really good and we were both up on the last time we did this. My Hack progressed too.

Family time now for the rest of the day 🙂

Lying Hamstring curl x 2
Adductor x 1
Hack squat x2
Banded Leg Press x2
Banded Leg ext x 2
Abductor x2

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[Clare Barks]

If post workout is the only time you have to get some cardio in, then 20 minutes of LISS shouldn’t hinder your recovery. Ideally we’d want to place cardio away from training or on rest days, but if this isn’t feasible for you, then this would be the next best option.

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[Clare Barks]

Rest day today and I spent most of it at the hairdressers! I had a keratin treatment, which takes soooo long.. I feel like I’ve hardly moved all day! I did my run and a bit of online work this morning before leaving, then have been there ever since. I’ll get out for a walk soon to get some steps in.

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[Clare Barks]

Ideally I would try and get another variation in, so that your have 3 in rotation. If chest is a weak area and you feel you recover well between sessions, there’s no reason why you can’t add in another movement.

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[Clare Barks]

Everything you’re describing sounds like a nerve issue to me. Either a trapped or damaged nerve. I would go and see a reputable therapist who can perform some proper tests and release the correct areas, as well as prescribe exercises and stretches to help. A general massage or chiropractic adjustment won’t be enough.

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[Clare Barks]

Today was a very sweaty Glutes session! I needed more rest time between sets because of the heat, but no drama, I had a really good one. Belt squat is feeling great, with some more progress today.

Seated ham curl x2
Glute focussed Belt Squat x2
Glute Drive x2
GHR x3
Seated Calf raise x2
Farmers walks 3 rounds of 2 lengths
TRX Ab crunches x3

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[Clare Barks]

This sounds like chronic CNS fatigue. I would take some days off training to rest your body. Eat, hydrate well and get plenty of sleep. Moving forward, take a look through your training plan to ensure your volume, exercise selection and frequency matches your recovery capabilities.

I thought that due to some of the symptoms as well but there shouldn’t be any issues with the general plan. Also the rapidity of the onset was the main thing. I feel like if this was chronic I would have felt/seen it in my my feedback/biometrics over time vs instantly after training.[/quote]

You need to read the signs before you get so far into a hole. Rest up now for a few days.

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[Clare Barks]

This sounds like chronic CNS fatigue. I would take some days off training to rest your body. Eat, hydrate well and get plenty of sleep. Moving forward, take a look through your training plan to ensure your volume, exercise selection and frequency matches your recovery capabilities.

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[Clare Barks]

Today has been a typical work day for me. Cardio first thing, then I got stuck into all my online work. This afternoon I had a couple of zoom posing calls and I’m going to get out for a walk now before my husband gets home for the weekend.

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[Clare Barks]

There’s not a lot you can do with loose skin, aside from getting leaner, exercising and moisturising the area regularly. Surgery is the only way you’ll be able to get rid of it completely.

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[Clare Barks]

An empty gym, tunes playing, a Leg day.. and a really good session 🙂

I’m really happy with how this session went. I was in my own world, strength and connection felt great.

Then it was back home for a quick shower, ready for an afternoon of clients. I’m going to wait for the weather to cool down a little now before I get out for my walk.

Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Banded Leg Press x3
Leg ext x 2
Abductor x2

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[Clare Barks]

Firstly, you won’t ‘mess’ up your metabolism. Your metabolism will simply adapt to what you’re currently doing. It sounds like you’ve been dieting for so long now that you’re completely exhausted. Have you had any diet breaks, re-feeds or de-loads throughout this time or have you consistently dieted now for 6 months?

My initial thought is to take your foot off the break temporarily, bring calories back up and reduce output for a week to give your body a break before continuing.

No breaks or anything throughout just consistent dieting & training. Would you keep calories in a deficit during the ‘rest week’ just say 2100 or even 2300 or would you go up to maintenance? Also in terms of reducing output would you just go a little bit easier across the board or maybe just limit my cardio & steps. I don’t have much volume on lifting anyway so i’d instead of adding any weight on to anything for the week just stay where i am at this week.

Also going forward it might seem like a better idea to sit around 2300 calories a day anyway untill i’m where i want to be as my output is alot higher than when first starting 6 months ago. It might just be more sustainable to make it through to the end. Might take a bit longer but that’s fine as i’m progressing anyway and still a beginner.[/quote]

I would have a de-load week of training, bring calories to maintenance or just above and only perform daily steps. Give your body a rest before pushing again.

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[Clare Barks]

Firstly, you won’t ‘mess’ up your metabolism. Your metabolism will simply adapt to what you’re currently doing. It sounds like you’ve been dieting for so long now that you’re completely exhausted. Have you had any diet breaks, re-feeds or de-loads throughout this time or have you consistently dieted now for 6 months?

My initial thought is to take your foot off the break temporarily, bring calories back up and reduce output for a week to give your body a break before continuing.

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[Clare Barks]

If your average starting weight, on the same day at the start of the week, is down after 2 consecutive weeks, I’d increase food.

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