Clare
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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.
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This morning I got a decent Leg session in, before getting back to take my youngest to the coach station, where she begins her travels to meet my other daughter in Thailand. She’s out there for 3 weeks, before returning home, which is when my eldest will then head back to New Zealand with her boyfriend and finish their time out there.
Emotional, but I’m super excited for them all and hope they make some incredible memories together.
Lying ham curl x2
Smith squat x2
Leg press x2
Glute drive x3
Leg ext x3
Hanging Leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Walking is walking. It’s just extra steps and movement, so I wouldn’t worry too much about your heart rate.
During LISS cardio though, I would make sure you’re slightly out of breath. Resting heart rate will vary person to person, so the bpm range to aim for during cardio will be relevant to this.
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Today is a rest day from training. I did a long run this morning, then got stuck into some work and jobs around the house. This afternoon I’ve been helping my youngest daughter pack and get ready for her trip away to Thailand, to go and meet my eldest daughter and her boyfriend, for 3 weeks of adventures together. I’m excited for them all, but also a little apprehensive! Part of being a parent though, is allowing your children to grow as individuals and have the freedom and support to explore life.
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You can stimulate the appetite by walking before and after meals and doing some form of cardio/walking fasted, first thing.
Choose foods that are low in volume and digest well, such as Cream of Rice, fruits, honey, jams, nut butters, whey isolate, shakes..
Use Veggie-Might greens powder to get in the nutrients and fibre from vegetables, without having to eat a large amount.
Include an intra workout of EAAs and carbs to get extra calories in during training.
Utilise supplements such as Digest Pharma Pro to help with the digestion of foods and a GDA such as IN-SURE to increase insulin sensitivity and allow for the efficient use of the carbs you’re ingesting.
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Are you mixing them alone or with any other powders?
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An upper body session today for me and another good one in the bag. I then got a bit of work done, before going to get get some reflexology treatment. I absolutely love reflexology and fascinated by the connections areas our feet have to the rest of the body. Something I’d like to learn a bit more about in depth.
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Some people digest oats really well and some can have sensitivities or find the fibre irritating, so the best way to find out is to try it and see how you get on.
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Today’s been a lovely rest day. A nice, long run this morning, followed by a trip to the hairdressers. This afternoon has been nice and chilled with the family.
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When I trained for a marathon back in the day, I followed this set up:
Mon – Rest
Tues – Full Body
Weds – Short distance run
Thurs – Mid distance run
Fri – Full Body
Sat – Short distance run
Sun – Long run (increasing distance each week)
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I would be building up carbs or fats based on digestion and how you feel. Protein looks fine for your BW
Agree with Hilly.
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This morning I had a really really good leg session. I’m going to make sure I get some solid training session in over the next week; as my husband and I are going away for another break at the beginning of October; to grab a bit more sun before the end of the year. I will likely just do some morning runs and stay active with walks while we’re away, so it will end up being a de-load week, some good food, and a week away from the gym.
Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Many people really enjoy COR, which is why they have it in their diet every day. I don’t personally find it gritty at all. If you mix it really well and get the right consistency, you can make it nice and creamy. The flavours are also incredible and pair really well with the protein flavours. I guess it comes down to personal taste and preference though, so maybe you’re one of very few!
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Today has been a lovely rest day. I started the day with a fasted run, got some work done and then took some time out for myself to get some pampering, reflexology and healing work. I always feel amazing and mentally refreshed after these sessions 🙂
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You don’t want to get into the habit of binging and then compensating with cardio. This isn’t a healthy place to be. Speak to your coach. They need to know what’s going on in order to support you and know what to do moving forward.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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