Clare
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What are your main concerns. What are you looking to get from supplements?
As basics, I would advise Vit D3 and K2, a decent Omega and Creatine, then anything on top would depend on your needs.
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Firstly, communicate with your coach. Make sure they know what you’ve been doing, how you’re looking and what you intend to do. You need to be honest with them and tell them everything, otherwise what’s the point in having a coach!
As for not sweating during your cardio.. I wouldn’t overthink it. The weather outside is cooler now, so maybe that’s had an effect.
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Today was my last training session before I go away next week. I’ll do a long run tomorrow, then whilst I’m away I’ll be doing a combination of running, cycling and walking.
Today was an Upper session, finished with 10 mins Air bike at the end.
Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x3
RDL x2
Tricep press down x3
Lateral raises x3
Air bike – 10 minsInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Do what works and feels best for you. As long as you are in control of the weight and performing good reps, then I wouldn’t worry.
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Today is a rest day, just a run this morning, then my husband and I have been out, walking around some local shops, stopping for a coffee and grabbing some lunch. I had a delicious freshly made buddha bowl, with grilled chicken. We’re back home now, and I’m going to get a bit of work done while he goes on a cycle then we’ll most likely find a film to watch together later.
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Sounds like your body was extremely stressed and needed some rest and a re-set. Ease yourself back into training gradually and increase food very slowly. Make sure you’re eating quality, nutritious, whole foods, with plenty of veg, fruits and add in some fermented products such as kimchi. Drink plenty of water too and avoid pre workout formulas for a while. Keep some movement in with walking. Your body will adjust and settle.
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Legs again today. I trained with a friend, so a slightly different set up today, but still a great session and we bounced off each other well.
I’ve just had a facetime chat with my girls. They are now both together in Thailand for 3 weeks of fun and adventure. My eldest has just completed her Masters Diving Instructor qualification and now able to take others down on dives. She wants to eventually combine that with her photography skills, taking pictures and filming underwater. I’m so unbelievably proud of both of them 🙂
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Have you ran this yet? What do you think? Do you think you’d be able to continue to progress and recover with the amount of volume? The set up on paper looks good, but may need tweaking if not sustainable.
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Today is a rest day from training. I did a nice long run in the dark this morning before starting the day, then have just been getting on with some work and jobs around the house. I also met up with a friend for a coffee mid morning. My husband gets back home tonight, after being away with work again, so I’m looking forward to spending some time with him and getting excited for our little holiday away next week!
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Would Liss cardio on incline treadmill be just as efficient? And how long could I do it?
If that’s your form of LISS cardio, then aim to keep your heart rate up to the point where you feel slightly out of breath. Above 130bpm is a good average target.
Duration will depend on your own needs.
You should also have a daily step count, which includes any kind of movement outside of cardio and training. So any gentle walking, housework and every day movement. A good average target to start with might be 8-10,000.
During a cut, increasing cardio and/or step count can be used as a tool to increase the deficit, as well as dropping food.
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What do you mean by saying “if you need more salt, through cravings”, If my hunger high as hell sometimes even that high that I’m just looking at the time and counting till next meal, that might be sign that I might need to bump my salt intake?
No, craving salt!
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Obviously the water in your system will affect scale weight, however, if you weigh yourself every morning after going to the toilet and before eating or drinking, this shouldn’t make scale weight fluctuate too much. If you’re holding water through inflammation or an electrolyte imbalance though, this can affect body weight. (For example, training a large body part such as legs can cause scale weight to increase the next day temporarily due to inflammation).
I would aim for 4-5 litres of fluids a day, unless you live in a hot country or sweat a lot, and simply salt each meal with several grinds of Himalayan pink salt. Your body is pretty good at telling you if you need more water, through thirst, or if you need more salt, through cravings.
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I got a really good upper session in today, finished with some sled pushes at the end. I also started the day with a short run; as I felt good and energised when I woke.
This afternoon I’ve been keeping busy with work and I plan to get out for a walk in my local country park later this evening.
Diet wise right now, I am sticking to my structured plan for the majority of the time, while having several meals I’ll swap in and out to keep a broad spectrum of nutrient intake. I’ll also eat instinctively if I feel I need more or less food at any time, based on scale weight, recovery, energy and how I look and feel in general.
My husband are going away next week for a little holiday, so eating will 100% be what I want, when I want, which will on the whole still be good, quality, nutritious foods, but I won’t be weighing anything, counting calories or worrying about food timing. I never binge, I just listen to my body. I won’t be training either, but plan to run and/or cycle most days, with some walking, and plenty of relaxing!
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For serious trainers, who have everything else in place, the use of intra workout supplements such as EAAs and carb powders could add an edge to training performance and recovery. However, I would add in D3&K2 and Cure-Coming first.
If you have the funds after that though, or if you follow a vegetarian diet, EAAs can still be very beneficial.
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Ashwagandha has stress reducing properties, so taking post workout, pre-bed or during stressful periods can be useful.
You want the patented pharmacy grade KSM-66 Ashwagandha, which is more potent and effective.
400-600mg is an effective dose.
tbJP UNWIND is our post-workout, cortisol-lowering product, which contains 600mg KSM-66 Ashwagandha per 4 cap serving.
The stand alone tbJP Ashwagandha product contains 600mg KSM-66 Ashwagandha per serving.
Dream Sleep is the tbJP pre-bed product, which contains 400mg KSM-66 Ashwagandha per 4 cap serving.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount