[Clare Barks]

In the morning.

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[Clare Barks]

Training performance can be improved by a combination of factors, as Jordan has stated. Keeping on top of joint and connective tissue health, controlling stress and sleep, reducing systemic inflammation, improving digestion and glucose disposal, increasing the efficiency of how your body produces and uses energy, as well as helping with muscle contraction and cell swelling through quality pre-workouts, creatine and electrolytes.

These are all very useful if you want to make the absolute most from your training.

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[Clare Barks]

UNWIND post workout and DREAM SLEEP pre bed are both incredible products to help bring the body back down to a calm state and help with deep, quality sleep.

The Joint stack, which contains JOIN-IN, OSTEO PRO and CURE-COMING will support overall joint and connective tissue health, as well as controlling systemic inflammation.

DIGEST PHARMA PRO and INSURE can help with digestion and glucose disposal.

Then aside from supplements, making sure you have a good bedtime routine, allowing your body to relax will obviously help too, as well as controlling external stressors as much as you can.

Limiting screen time just before bed, using black out blinds, having a cool room, consistent sleep and wake times and getting sunlight in your eyes first thing and throughout the day.

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[Clare Barks]

I took another rest day today to go and watch my youngest daughter run her first half marathon.. she absolutely smashed it, I’m so so proud of her. My eldest is also in training to do the New Zealand full marathon in a few weeks. Both superstars!

We all went for a meal afterwards, with a few of her friends, to celebrate, which was lovely.

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[Clare Barks]

It all depends on how many carbs you have to play with. For me I initially reduce carbs from all meals, and will then remove them from some rest day meals and meals away from training. If you only have a low amount of carbs, it makes sense to keep these around the training window to support performance and recovery.

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[Clare Barks]

Lat pain can sometimes present down the tricep, as well as in the shoulder and back, so this could be a possibility. You may simply need to go and get treatment to strip the area and loosen up the muscle, particularly as it’s on both sides. It could also be an overuse injury or caused by poor technique. Either way, I would book yourself into a reputable therapist to go and get an assessment and treatment.

In the mean time, avoid anything that causes pain and try some gentle stretches (If pain free).

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[Clare Barks]

Today has been a lovely rest day at home chilling with the family; aside from a few work bits to get done in the morning. We’re going to have a cosy evening in before getting up tomorrow morning to go and watch one of our daughters run the Bournemouth half marathon. I’ll be taking tomorrow off the gym too to be able to support her, then go for a meal together afterwards.

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[Clare Barks]

Hey buddy! As mentioned by Meg there are some health benefits to using losalt. However I would say this would be for the average person not someone that’s training most days of the week. Especially for bodybuilding we will require a slightly elevated level of sodium so personally I use pink Himalayan salt on all of my meals. I don’t count grinds specifically but I will use enough to satisfy my taste levels.

I agree with Louis. I just use a quality Himalayan pink salt and add a few grinds to each meal.

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[Clare Barks]

Just listen to your body. Do what you can pain-free training wise and avoid anything that aggravates the issue. Make sure your diet is nutrient dense and keep in a calorie surplus, or at least maintenance while you heal, depending on your current body composition and goals right now.

Keep taking the joint supplements and add in Cure-Coming if you’re not using that already to help control inflammation.

You could definitely use BPC157 and TB500 peptides here to help with healing. GH could be beneficial too.

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[Clare Barks]

Today was my Glute focussed leg day. Another fantastic session. I feel really good right now and training is going well.

I’m very busy with work at the moment too, which is great and I’m loving it!

Seated ham curl x2
Reverse Hyper x1
Belt Squat x2
Glute Drive x3
GHR x1
Walking Lunges x 2 lengths

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[Clare Barks]

Various factors such as cardio fitness, weight, stress, diet and genetics will all play a part in resting heart rate, so control the controllable. It’s one factor, amongst many others that can give us an idea of health, so don’t just focus on that. If you’re on assistance, then make sure you are taking all of the relevant supplements to support organ health and get regular blood work and heart checks too.

Keep on top of your cardio fitness, don’t hold too much bodyfat, reduce any stressors, get quality sleep and make sure your diet is nutrient dense.

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[Clare Barks]

A busy rest day today. I still have some massage clients this afternoon. so just updating my log now while I get chance.

I started the day with a 7km run, did the usual house work jobs, then it was some online work and posing clients.

Right now I seem to be maintaining at a comfortable weight to be happy in my clothes and productive with training. I’m considering getting a little leaner though before my husband and I have another trip away, so I’ll update my diet if and when I make some changes.

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[Clare Barks]

Personally I wouldn’t train 5 days straight. If you’re training hard, you’ll need a rest day in between. If you want more focus on your Upper body, then I would run Full body, Off, Upper, Off, Full body, Off, Off. If you struggle to stay out of the gym, go in on your rest days for some light cardio and abs.

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[Clare Barks]

I’d go with one cap per 50g carbs taken around 15 mins pre Meal.

The Digest Pharma Pro would be a good addition to support digestion too.

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[Clare Barks]

I would initially rest your legs and just do a week or so with just your upper sessions. From then on, once some inflammation has subsided, avoid any movements that cause you severe pain. If you can do lighter, higher rep sets on your quads with no pain, then do that to keep the stimulation and blood flowing, until you’re able to increase the intensity.

In the time you have off, I would book in with a therapist and get some soft tissue treatment.

I would also wear neoprene knee sleeves for all of your quad movements to keep the knee joint supported and warm.

Use the Joint stack, which contains Join-In, Cure Coming and Osteo Pro, alongside Omega Pharma pro to help with the protection and health of your joints, as well as controlling inflammation.

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