[Clare]

I did a short, fasted run this morning, then went along to a one-to-one reformer Pilates session. I find the one-to-ones really beneficial to get the techniques absolutely spot on, and the moves are much more challenging when you do them properly and with good control!

The sun is out today, and my husband is home from work, so we will probably get out for a walk together later and I’m having an off plan meal this evening with him too.

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[Clare]

You can inject just above the elbow on your upper arm, instead of the forearm if it feels more comfortable. If you’re managing to get the injection in though, it will be doing the job, so I wouldn’t worry.

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[Clare]

I would try reducing your sodium intake and increasing your fluid intake, and drop cardio for a couple of days and see if things improve.

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[Clare]

I feel a lot more refreshed today! I got out for a 10km run this morning, which felt really easy, compared to the heat and hills I was tackling on holiday! The rest of today will be spent doing a bit of admin and work bits, then back to my Pilates class tomorrow, a run on Saturday, then in the gym for my usual Leg day on Sunday.

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[Clare]

Some people don’t need as much sleep as others, so if you’re waking feeling refreshed, don’t overly analyse what a tracker is telling you. However, if you feel that a little more sleep would be beneficial, then looking at reducing your fluid intake closer to bedtime and adding a little more salt to your pre bed meal might help. Adding a couple of kiwi fruits to your last meal might also be worth giving a go. Kiwis naturally contain melatonin and are a good source of serotonin, which can help towards restful sleep.

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[Clare]

We arrived back home yesterday afternoon and got all of the unpacking and washing done straight away. Today has just been a day of getting back into routine, doing some shopping, food prep and getting a few work bits done. I was just going to wait and see how I felt when I woke as to whether I would train today, but in all honesty I feel pretty exhausted, so I decided to rest and will likely get back into my training routine as of tomorrow.

I weighed myself this morning and I’m actually down 1kg from my pre holiday scale weight and look quite lean. I ate when and what I wanted, however I’m still always mindful with my choices. I ran every morning and walked quite a bit, but didn’t do any weight training. I’ll see what my weight does over the next week, once I’m back eating normally and back in the gym, as I’ll probably fill out a bit again, but if I don’t gain any weight back I’ll add in some more food.

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[Clare]

I’d add a serving of protein to your pre workout meal, otherwise it all looks good if the food digests well for you and feel you are fueled adequately for training and recovering well.

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[Clare]

As a natural athlete, reaching low levels of bodyfat will inevitably crash your testosterone level. Managing stress levels, training volume and getting back into a surplus straight away, with adequate levels of fats will help. You could consider taking the tbJP NED stack, alongside OH Mega Pharma pro too. As Ryan says, if you don’t bounce back, then TRT might need to be an option for health and quality of life.

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[Clare]

That’s not a known side effect or anything I’d be concerned with. As Ryan said, the only thing to be wary of is high doses causing digestive disruption, but at that dose you should be fine.

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[Clare]

We had our last day in Alicante yesterday and we fly back this morning. We’ve had the most amazing time. I’ve done some beautiful beach runs, relaxed on the beach, done some lovely walks and exploring, and ate plenty of good food. Back to reality and routine now!

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[Clare]

It’s our last day here in Alicante. Yesterday was another beautiful day and it’s set to be hotter today, so we’re going to make the most of it before we return to the UK!

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[Clare]

For me personally. I’d do 1 serving of magnesium on wake, 1 serving of magnesium post workout and Dream Sleep pre bed.

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[Clare]

Nothing wrong with continuing to get soft tissue treatment during prep and will only be beneficial, unless you have a therapist who doesn’t know what they’re doing!

The only advice I’d give is to stop it a week to a few days out to prevent any remaining inflammation on show day.

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[Clare]

We visited the old town today and had a wander around, stopped for lunch, and then spent the rest of the day on the beach. I’ve been out for my early run this morning, had breakfast, and we’re now chilling by the pool looking out to sea and planning the day ahead.. heaven!

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[Clare]

I would push it for the last 4-5 weeks and get in and out, so that you don’t waste any more growing time.

I would increase steps to 13,000 and LISS cardio to 20 mins fasted, daily.

Reduce TD and RD cals by 500-600 (Carbs mainly).

Take Kuba’s advice on SLU.

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