[Clare]

I use a 2000mg 20% CBD Oil. Each drop contains around 10mg phytocannabinoids and I have around 5-6 drops every evening. From what I understand, it can help control systems in the body by activating receptors as opposed to directly treating anything in particular, so essentially can help the body work more efficiently. I suppose. I think a lot more research needs to be done, but I don’t think anything negative has been found yet. I have experienced some pain relief using it before and noticed it does have a calming relaxing effect on me.

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[Clare]

Dextrose is a poor intra workout choice and can cause quite a drastic crash in blood sugar from what I understand. I’d either invest in a decent carb source to use or consider eating something you can digest well before you train and have a carb heavy meal pre bed the night before.

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[Clare]

Ah ok. If it sits well and you digest it ok, then rice is fine, as is banana. There is no ‘Magic’ food. It really comes down to ease of digestion when it comes to pre workout meals and how you feel when training after eating it. You could have a smaller pre workout meal if you prefer and include an intra workout drink too.

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[Clare]

There isn’t a ‘Perfect’ pre workout as such. Some people will digest certain foods better than others for example, but you want something containing adequate protein and easily digestible carbs and potentially a small amount of fats to help slow down the digestion slightly. I would avoid foods that are high in fibre or take a while to break down and you want to choose something that causes you no stomach issues at all. Something like ground rice, whey isolate and teaspoon of coconut oil would be my go to, eaten around 60-90 mins pre training.

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[Clare]

It’s perfectly common to bloat leading up to and/or during a women’s period as the hormonal disruption causes the body to hold onto water and can sometimes also affect the digestive symptom. If this is what she’s experiencing, then making sure she drinks plenty of water, stays active and eats nutritious foods that digest well for her could help. Cravings for fatty, sugary foods can sometimes be higher around this time too and aggravate symptoms further, so trying to not give in to these cravings and opting for more nutritionally dense foods would be more beneficial.
When it comes to digestive problems, making sure exercise, hydration and sleep is all being taken care of would be the first things I’d address. I would personally prefer to try and find out what’s causing the issues through elimination and experimentation of foods before throwing digestive supps into the mix.

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[Clare]

Supp Needs Sleep Stack down the hatch, in bed by 9pm and had an AMAZING sleep last night. Well needed and woke Feeling refreshed and completely rested.

Push Day today and Elbow sleeves are now officially my new best friend 🙂 Managed to stick to the Dumbbell exercises on my plan this time, minimal pain and progression in all main movements, so really happy with that. Still no direct bicep work though. I’ve also requested a course of Physio treatments through my health insurance, which have been approved, so I’ll be doing that too to get this sorted.

PUSH 1

DB shoulder press – 2 sets of 8-10 
High Inc DB Press – 2 sets of 8-10
Narrow Smith Tricep press – 2 sets of 8-10 
Pec dec – 1 set of 15
Lying cuff raise – 3 sets of 15
Front Plate raise – 1 set of 12 
Tricep rope pushdown – 3 sets of 12  
Ab roll outs – 4 sets, 1 min rest in between, all sets 15 reps

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[Clare]

Niggles and pains are all part and parcel of training I’m afraid and something we all deal with. So long as you’re not training through something that could potentially cause major issues down the line, then it’s just a case of finding ways to work around them. I’ve trained with broken fingers before.. we find a way. I think you’ll be fine.

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[Clare]

One word.. Tired! Fortunately a Rest day for me and day off work, so catching up at home today and resting as much as possible before getting in a very early night. Travelling certainly takes it out of me, but a fantastic trip and all being well I’ll be feeling good and all set for Push tomorrow morning.

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[Clare]

A good quality Whey Isolate is usually tolerated by those who have a lactose sensitivity (Yamamoto ISO Fuji being my preferred). Don’t confuse an Isolate with a concentrate as a Whey Concentrate will still contain some lactose. Alternatively if they still cause you issues, then a Beef Isolate would be my next choice and lastly, a combination of Rice & Pea protein would be my go to over a Collagen.

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[Clare]

That Pendulum squat.. ‘You ok down there Tim!’ Haha. Great day all round and awesome to train amongst the rest of the Team 🙂

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[Clare]

All the best for your surgery today @haider-mehdi

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[Clare]

I’d swap the exercises for alternatives for a while and then come back to them when you begin to max those out.

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[Clare]

Currently collapsed on a bed in an air bnb after a fun day at Frontline meeting up with the rest of the Trainedbyjp crew. Early start for me and Ryan setting off from Poole this morning, but well worth the 5 hour road trip ????.

The main aim of the day was for a promo photoshoot with Chris Bailey for 2 bros, but then we all prepped our MPS Max & Sustain concoctions, took over the gym and got stuck into some training ????

Legs for me, which went a little like this:

Lying ham curl 1×10, 1×9
Pendulum Squat (First time trying one of these!) 1×10, 1×9
Leg Press 1 x9, 1×10
Leg Ext 1×12
Seated Ham Curl 1×10, 1×9
Banded Glute Bridge 1×11, 1×9
Abductor 1 quad drop x 15 first set
Adductor 1 quad drop x 16 first set
Calf machine 1×12, 1×10, 1×10

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[Clare]

Rest day! Very much needed after 3 back to back sessions, but needs must. Today’s been day of clients followed by packing and food prep ahead of an epic journey with @ryanpetford tomorrow morning to go and meet the rest of the TrainedbyJP team 🙂 Unfortunately Ryan and I both live a million miles away from everyone else, so the alarm is set to go off at an ungodly hour and I’m anticipating we may well need a caffeine stop or two! Should be a good day though, so really looking to it.

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[Clare]

This will really come down to personal preference and when you’re able to fit it in to your day. I personally like to do my cardio fasted, first thing in the morning. Just to point out that taking in bcaas pre cardio would take you out of a fasted state. You can do a moderate amount of fasted cardio without fearing losing muscle, so long as your overall daily diet and training set up is sound. Just take in some water to hydrate and go. If you prefer doing cardio later on in the day I would make sure your previous meal is something that you digest well, so avoid anything high in fibre or fat or alternatively you could do it post training.

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