[Clare]

You can take the Vit D3&K2, NAC, and Pycnogenol fasted, on wake. The rest can be taken with a meal later on in the day or pre-bed.

Add in Creatine if you don’t already take it.

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[Clare]

Today was an upper session, which went really well.

Moving forward I’m going to switch my training up to incorporate some Yoga and Pilates around my running and weight sessions.

I’m still going to be reactive to how I feel with both my training and diet and will change things on the day if I need to, but this will be my base plan..

Mon – short run and Yoga

Tues – long run

Weds – Legs

Thurs – Upper

Fri – Pilates

Sat – long run

Sun – Full body

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[Clare]

Sounds like you need a change. You’re not recovering physically and mentally you are beginning to resent training. I would switch to Upper, Lower, Off, Upper, Off, Lower, Off.

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[Clare]

Nearest the affected area as possible, sub q as Jordan has explained. I would also go and see a physio for advice and treatment, and get down to the root cause, whether that may be your exercise execution, overuse or injury.

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[Clare]

Today’s a rest day from training. Just a short run this morning, then a bit of course work before spending some time with my family.

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[Clare]

I personally think the side effects outweigh the potential benefits.

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[Clare]

Fuelling the night before will be key here, so I agree that having a carb heavy meal such as oats pre bed should help. On wake, hydrate well and opt for an easily digestible meal such as COR, whey, berries, and pink Himalayan salt. Sip Performance fuel or Sustain on the way to the gym and during your session, and down an EAA drink midway through.

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[Clare]

Legs for me today, and a really good session, with some sled pushes at the end for extra fuckery!

I have a lot of bits and bobs, work and course work to get through this afternoon, and then I’ll try and get out for a walk later.

I’m also going to take a look through my training and diet and get some goals set in place as we move into a new year.

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

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[Clare]

What kind of coach are you working with? I would be prioritising your health here and getting your digestion and appetite sorted. If your current coach isn’t educated in this area, then I would personally be looking to find someone who has experience and knowledge working with clients like yourself.

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[Clare]

Happy New Year to you all!

I’ve had a nice chilled day at home today. I did an early run first thing, then have just been spending time with my family today.

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[Clare]

A sudden increase or shift in hormones can trigger hormonal acne.

Topical treatments that contain Benzoyl peroxide, Adapalene or Salicylic acid could help.

Zinc, Omega‑3s, Vitamin A, Vitamin B5 and Probiotics might be useful supplements, alongside a quality, nutritious diet.

Keep stress to a minimum, get quality sleep, wash clothes and bedsheets regularly and have good personal hygiene.

There might also be some useful peptides to look into for healthy skin too, such as GHK-Cu.

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[Clare]

My Wednesday Yoga class doesn’t start back up until next week, so I decided to do a nice long run in the sunshine this morning, after my first meal. I then did an online yoga class a little later on.

I’m going to have a bit of a sort out this afternoon and start a pile of things to either take to the tip or give to charity. I hate clutter.. and a clear house = a clear mind, so I’m going to be ruthless! I know once I start I won’t stop, and the rest of the family will likely be looking for things I’ve got rid of over the next few weeks, but hey!

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[Clare]

These are such simple, low cost tests that could flag an underlying health issue, so it would make sense for everyone to monitor.

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[Clare]

I went to the gym with a friend this morning and set up a circuit style session, which was good fun, then back home to get some work and course work done.

EMOM (Every Minute on the Minute)

Rotate through:

Sled push
Pull‑ups
Ball slams
Burpees
Row
Lunges
Ab crunches

Rest Repeat 2–3 cycles.

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[Clare]

Don’t stress. There’s nothing you can do about it now, so just move on. You will regain strength in no time, just ease yourself back in, re-set your weights and build back up again

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