[Clare]

You won’t be fasted if you have EAAs prior, so just have water or mix water with some electrolytes beforehand. You could alternatively use CV burn or have a shot of coffee.

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[Clare]

I’d remove the nut butter and fruit juices. Replace oats for cream of rice and choose a variety of berries or pineapple as your fruits.

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[Clare]

Another Leg session today. Feeling better each session now, which is really good news!

Seated ham curl x3 each side
Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

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[Clare]

Have you taken a food diary?

Can you pinpoint the times when you get bloated?

Do you feel bloated as soon as you wake up or is it after certain meals?

What supplements are you taking and when?

How much fluid do you drink in a day and are you consuming anything containing sweeteners?

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[Clare]

This morning was an upper body solo session, which was really good. I went in slightly earlier, as my husband is on leave this week, so wanted to get back to spend the rest of the day with him.

Lat pull down x2
Back row x2
Smith machine chest press x2
Dips x2
Lateral raises x3
Tricep ext x3
Bicep curl x3

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[Clare]

Assuming you’ve chosen foods that digest well for you, that you enjoy, you’re fuelled well for training, and recovery is good, then this set up looks fine to me. The only thing I’d point out is that fasted steps won’t be fasted if you’re consuming EAAs before. I don’t see a real need for this drink here. You could have glutamine and Creatine on wake, but keep the EAAs to your intra drink.

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[Clare]

I started the day today with an 8km run, which is the longest I’ve done since getting the hamstring niggle. I didn’t have any pain throughout, just a little aching towards the end, which eased after I had stopped. My speed is still slower than it previously was, but I will be able to increase that again once I feel confident to.

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[Clare]

Or with an intra drink:

Meal 1: Carbs: 110g, Protein: 60g, Fat: 20g

Meal 2: Carbs: 90g, Protein: 60g, Fat: 15g

Meal 3 (Pre‑Workout): Carbs: 130g, Protein: 60g, Fat: 10g

Intra Drink: Carbs: 40g, Pro: 20g

Meal 4 (Post‑Workout): Carbs: 110g, Protein: 60g, Fat: 0g

Meal 5: (Pre‑Bed) Carbs: 120g, Protein: 60g, Fat: 40g

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[Clare]

Meal 1: Carbs: 120g, Protein: 60g, Fat: 20g

Meal 2: Carbs: 100g, Protein: 60g, Fat: 15g

Meal 3 (Pre‑Workout): Carbs: 140g, Protein: 60g, Fat: 10g

Meal 4 (Post‑Workout): Carbs: 120g, Protein: 70g, Fat: 0g

Meal 5: (Pre‑Bed) Carbs: 120g, Protein: 60g, Fat: 40g

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[Clare]

Legs today and I really enjoyed this session. I can definitely feel my strength has improved massively. I’m able to be much less cautious of my hamstring, so in turn I was able to increase my intensity.

Single leg ham x3 each side
Belt squat x2
Leg press x2
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

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[Clare]

Poor sleep weakens the immune system, so aim for at least 7 hours of quality sleep each night.

Chronic stress suppresses immunity, so manage your stress levels.

Eat a nutrient rich diet. Include adequate quality protein, colourful fruit/veg and healthy fats.

Dehydration makes you more vulnerable to infections and can delay recovery, so keep well hydrated each day.

Wash your hands regularly and keep on top of personal hygiene, especially after being in public places.

Avoid sharing personal items like cups, towels, water bottles, pens etc.

Keep your environment clean. Wipe down phones, keyboards, door handles, wash bedding regularly and keep any gym accessory equipment clean.

Get fresh air daily and keep your house well ventilated to prevent viruses circulating.

Exercise, but don’t overtrain or neglect recovery time.

Reduce alcohol intake, as alcohol temporarily suppresses immune function and disrupts sleep.

Blood test for any specific nutrient deficiencies. Low iron, B12, folate or vitamin D for example can make you more susceptible to illness.

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[Clare]

Today is a rest day from the gym. I did a 7km run this morning at an increased speed, with no pain, so my hamstring is definitely on the mend. I’ve been on the healing peptides for just over 3 weeks now too, which I’m sure has helped to accelerate my progress, along with my re-hab programme.

My husband and I have just been out for a lovely walk, coffee stop and lunch, and now back home to potter and get on with a few jobs before relaxing in the garden.

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[Clare]

tbJP Protein powders are of excellent quality. The Performance Protein range have some incredible flavours, or if you’re looking for a purer Isolate, then the ISO Pro is a good option for those with lactose sensitivities.

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[Clare]

I started today with another short run, which felt good, then onto my usual reformer Pilates class. A really good, advanced session today, with some new movements thrown in. This has been really good for my hamstring re-hab too, with the single leg movements, core stability and isolation holds.

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[Clare]

It really depends on the duration of the re-feed and purpose of the re-feed. If you are needing to drop some stress and increasing food over a few days, then drop it or just reduce the dose. It you’re re-feeding in preparation for the stage, then keep it in, as completely dropping it suddenly could cause some water retention.

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