[Clare]

If you’re already taking NAC, adding glutathione only helps if you need an extra antioxidant boost. TUDCA on the other hand, supports bile flow and liver cell health in a way that NAC doesn’t, so combining NAC with TUDCA makes sense if liver or digestion support is the goal.

tbJP Vital Support covers both NAC and Tudca needs, alongside other ingredients that support liver and kidney health.

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[Clare]

Do what feels and works best for you. Personally I would add more carbs before bed, intra and post, and have a moderate amount pre, depending on digestion.

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[Clare]

Either weigh out 350g raw rice, cook it and then distribute amounts out roughly per meal or weigh the individual raw weights out and cook separately. At the end of the day, if you’re weighing and cooking 350g of rice, that much is still getting consumed over the course of the day, regardless of whether your measuring maybe slightly off by a few grams between meals.

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[Clare]

I had a really good upper session this morning. I reduced my upper training significantly a couple of years ago, after making the decision to stop competitive bodybuilding. I wanted to reduce my upper body size, which I did successfully. Now it’s just a case of maintaining a bit of shape and strength, so one session a week suits me.

Incline chest press machine x2
Pec dec x3
Cable cuff laterals x3
Lat pull down x3
T bar row x2
Tricep kickback machine s/s Cable Bicep curl x3

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[Clare]

I wouldn’t risk disrupting your sleep and recovery by having caffeine that late. Use a stim-free pre workout such as Pumpage instead.

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[Clare]

Initially if you’re having a bad flare, then rest, but you can then continue to train with golfer’s elbow.

Avoid movements that cause extreme pain, prioritise neutral grip pulling and pressing, lighten loads, increase rep ranges, slow your tempo and use straps to reduce gripping strain.

You can do some isometrics and slow eccentrics for the forearm to help the tendon strengthen and recover too.

Shock wave therapy is a treatment that might also be effective.

I would make sure you include anti-inflammatory and joint health supplements such as Join-In, Cure-Coming and Oh Mega Pharma Pro.

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[Clare]

A good start to the week. I kicked off the day with some fasted cardio, sorted the house, and then I’ve been getting on with some work and study. I’ve just got out for walk to break up the day and have a few more jobs to get done before a reflexology appointment later this afternoon.

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[Clare]

I agree. Getting a reputable coach is the best idea here. Be aware though, you will see others doing different things, you may get people offering you their advice, you may second guess something because of what you’ve read somewhere, so if you go for a coach, trust them. Stay focussed on yourself and your plan and don’t get distracted.

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[Clare]

A good leg session this morning. The camp gym is always quiet on a Sunday, so I’m able to get my head down with no distractions.

I have a few jobs to get done this afternoon. and then hopefully get out for a walk later.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Walking lunges x4 lengths
Leg ext x2

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[Clare]

I agree with Rich here, then it will just be a case of run it and see how you get on in terms of recovery and performance. Progress is the ultimate goal here, so you need find out that sweet spot for you.

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[Clare]

No training today, but a 10km run after my first meal. I got my fastest time since I used to run this distance back in the day, so super happy with that.

The rest of the day I’ll be spending with my family.

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[Clare]

Massage and taking supplements that control inflammation and support joint health will help. Cure-Coming, Join-In and Oh Mega Pharma Pro would be my non negotiables. I would also opt for low impact forms of output, such as an elliptical trainer or static bike and look at getting advice on trainers and shoes with ample support and cushioning.

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[Clare]

A little bit different today. My usual Pilates session was cancelled, so I jumped in on the camp circuits session. It was the same circuits as the PTIs did with the lads earlier.. a tough one, but really good fun!

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[Clare]

Waist trainers won’t have a physical affect on waist size, but they can help you to be more aware of core control. I wouldn’t, however rely on them during training. If you want to use one, then use it during the day away from training.

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[Clare]

Today’s a rest day from training. I had a bit of work to complete this morning, then I went to meet a friend for a long hike along the Jurassic coast. It was very cold and windy!, but good fun and nice to get out in the fresh air with some good company. I’ve not long got back home, warmed up, had some food and will get on with some more jobs this afternoon, before picking my husband up, who has been away this week with work.

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