[Clare]

Today is a rest day. I did a run this morning, then pottered at home before my husband and I went to have a look around some local Christmas markets which was really nice. I bought a couple of tree decorations and tasted some lovely food!

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[Clare]

Cyclic Dextrin has a low molecular weight, which means it will digest really well, with no gastric stress, so that would be the best option. Have a look at the tbJP Performance fuel.

I would also consider taking in some EAAs midway into your session. Sip the carbs throughout, but have the EAAs in one go to get an extra protein feeding in.

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[Clare]

You won’t beat tbJP products on quality and purity imo.

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[Clare]

I had a super leg session this morning. A little cold, but I cosied up in one of the tbJP teddy jumpers from last year’s drop, which are lovely and warm! (The new clothing drop and Black Friday offers will go Live this Sunday btw.. so don’t miss out on that!)

Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Hanging leg raises x3

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[Clare]

It won’t do you any harm as such if it digests well, however, from a health perspective you will be getting a more diverse nutrient and fibre intake if you vary your food sources. Make sure you include veg and fruit in your diet.

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[Clare]

If what you’re doing right now is working and feels good, then keep going. If you have enough carbs the day before, you’ll have enough fuel to push you through the session, especially with the additional carb and EAA powder on wake. I would just make sure you have a whole food meal post workout.

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[Clare]

Today is a rest day from training. I did a longer run after my first meal this morning, around 8km, then I’ve just been getting on with some work. My husband gets back today after being away for a few days, and we think he may be home for a while as his shoulder operation has been brought forward to next week, so he’ll need some rehab time at home before returning to work.

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[Clare]

Keep protein consistent every day. I would drop some carbs on your rest day.

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[Clare]

You’re likely still quite hyped from your session. Taking Unwind immediately post workout will make a big difference. Have a hot bath before bed and consider a meal containing oats, which are known for their calming properties on the nervous system. Oats, whey, berries and a little dark chocolate or nut butter would be a good option.

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[Clare]

I think four meals will be far more beneficial than two for digestion, adherence, performance and recovery. However, it depends on your own particular goals and reasoning, what suits you best in terms of preference and what fits around your lifestyle.

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[Clare]

I started the day with a short, fasted run as I felt good when I woke and I like it when the weather is cold and crisp. I then went to my Yoga class later in the morning, which I’m really enjoying. I come away feeling warm, stretched and relaxed!

The rest of the day has been work and getting some bits sorted for my daughter’s birthday next week.

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[Clare]

Unless the noise you’re making is considerably disrupting to everyone else or going on throughout the whole of you session, then I wouldn’t worry. Just put some headphones on and crack on.

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[Clare]

There’s room here to continue to push up. Just take things slow and steady. Around a 1lb a week is reasonable. Keep an eye on your body composition, training performance and digestion and once you get to a point where adding more food becomes an issue with digestion, appetite might be taking a hit, you’re beginning to lay down bodyfat quicker and training progression is becoming affected, then that would be the time for a tidy up and cut.

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[Clare]

For me I like to execute calmly. But there’s still internal aggression within that. Controlled chaos really. If I’m getting outwardly worked up, that’s going to cause unnecessary expenditure. I just bring the same intentional effort consistently to every session.

This is exactly the approach that I like to take. Go into the set with calm purpose, but internal determination.

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[Clare]

Legs today. Another good one. Strength felt good today and weights were up, not that this is my main aim any more, but still feels good to move some decent weight!

Glute drive x3
Lying ham curl x2
Leg ext x3
Pendulum x2
Leg press x3
Abductor x2

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