[Clare]

Legs went down this morning. The gym was empty, so I put my own music on and had an awesome session! Energy levels were high and I really enjoyed it.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Sled Push 3 x 2 lengths
Hanging leg raises x3

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[Clare]

Cardio in an offseason is done for health benefits and to keep fitness levels up, which will aid in training performance. Movement will help with blood circulation and recovery to an extent, but more cardio won’t equal more recovery, and if anything will hinder it. 15-20 mins of some form of low intensity cardio on your rest days (or 2-3 days a week), such as an exercise bike, should be enough.

In terms of calorie intake, if energy demands are lower on rest days, which they usually are unless you have a manual job, then I would reduce some calories on rest days.

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[Clare]

Today’s been a family day. I did a nice 7km run this morning, then my husband, youngest daughter and I went to meet my Mum and Step Dad for a lovely lunch at a Turkish restaurant that we have recently discovered. They do the most amazing, fresh food. Back home now to chill at home for the evening.

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[Clare]

Could well be oedema related if you have any swelling or signs of water retention in the legs. Have you had full bloods taken recently?

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[Clare]

Today started with a short run, followed by a reformer Pilates session, which was really good. Very challenging, which I love. It’s also my eldest daughter’s birthday today, but she’s still away travelling in NZ at the moment, so we had a face time last night (Which was her birthday morning) and I sent her a few gifts to the place where she is staying at the moment, so she had a few bits to open. I can’t wait until we go out there at the end of the year to see her.

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[Clare]

I personally start every leg session with a ham curl variation as it warms my knee joints up nicely before any other exercise. You can absolutely order the rest of your movements prioritising hams or quads, but make sure that first exercise doesn’t cause any vulnerability or injury risk and prepares you for the rest of the session.

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[Clare]

I prefer the Fitbit watch personally, but if you want an alternative to a watch, then I’d recommend the Oura ring over the whoop. As with all of these trackers though, they can be great for tracking trends or flagging anything unusual, but I would also be aware to still listen to your own body and the feedback you’re getting, and not solely rely on a tracker, particularly when it comes to readiness or how well you’ve slept.

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[Clare]

I’ve written up a few recipes on the tbJP Nutrition Instagram page before ( @tbjpnutrition ) if you want to take a look. I have an Easter recipe I’ll be posting up there soon too!

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[Clare]

We can’t offer advice against your Doctor. I would speak to them again if you need more clarification.

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[Clare]

I’d personally opt for a black coffee instead, but an occasional energy drink on your rest days won’t hinder your recovery.

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[Clare]

I started today with an 8km run. The weather was perfect, and I was out early enough to watch the sunrise, which was lovely.

I then had an appointment to get to later in the morning, before getting back and catching up on some work. I have a bit of food prep and jobs around the house to finish this afternoon, then I’ll get out later for a walk.

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[Clare]

Today I’ve taken as an extra rest day, due to appointments and commitments all day. I did a short run first thing, and will do a longer run tomorrow, but otherwise I’ll be back to training as of Friday.

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[Clare]

I went in and did a full body session today, as I have a routine MRI scan tomorrow morning and will end up missing training due to more commitments in the afternoon too. I usually train upper on a Tuesday and legs on a Wednesday, so made sense to just to a full body session today instead.

Seated Leg curl x3
Leg press x2
Glute drive x2
Leg ext x3
Lat pull down x2
Cable back row x2
Incline Chest press x2
Dips x2
Ab roll x3

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[Clare]

Rotating sites will reduce the build up of scar tissue in a certain area.

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[Clare]

I kicked off the day with a 7km run, then went to a yoga session a little later in the morning. I’m feeling refreshed, had a couple of meals, and I’m now going to get stuck into some work and reading, before getting out for a nice walk this evening.

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