[Clare Barks]

The EPA/DHA level is important when looking for a good Omega 3 supplement, but purity and buying from a sustainable, trusted source is also vital. Without knowing this, you can’t guarantee the purity of the product, which can potentially do you more harm than good.

Oh Mega Pharma Pro uses a high quality, pharmacy grade Omega from a trusted source, with accurately dosed essential fatty acids.

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[Clare Barks]

Rice flour and ground rice are more gritty, harder to digest and more suitable for cooking and baking, whereas Cream of Rice undergoes a process, which makes it creamier, much easier to digest and can be prepared simply by just adding water. It tastes a hell of a lot better too!

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[Clare Barks]

Some pain and discomfort is inevitable when training hard, but not all pain should be ignored completely and accepted as being ‘Normal’. If you’ve been training consistently for a long time, there is likely going to be some form of joint pain going on every now and then, but you need to acknowledge it and do everything you can to minimise the risk of serious injury or any pain getting worse.

I would use neoprene sleeves to protect and keep the joints warm when training, do plenty of warm up sets and increase your rep ranges on any movements that may aggravate. Make sure your execution is good and that you aren’t jolting or bouncing reps. Take the supplements in the Joint stack, alongside Oh Mega Pharma Pro to help with the health of the joint and connective tissues and get soft tissue treatment to release any tightness around the joints.

I would also make sure your volume and frequency of training allows for enough recovery between sessions.

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[Clare Barks]

I personally like to start by cutting some food, adding in a small amount of cardio and setting a daily step count. Say, for example, cutting 3-500 cals, setting steps at 8,000 and adding in 20 mins cardio to rest days. From there you have plenty of tools to play with moving forward when things stall. You can gradually increase output as you go and incrementally drop food.

If you structure your cut well, you’ll be able to reduce output again towards the end, once you’re lean, to reduce some stress.

If you start with high cardio right out of the gate, you’ll have less tools to play with as you go.

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[Clare Barks]

So today I attempted this circuit again. It’s was just as horrendous as the first time I did it, but managed to do it in less time, so I guess that’s progress.. haha!

Weights will always have my heart, but I’m enjoying challenging my body in different ways right now and after watching the England/New Zealand Netball match on Sunday, I’m getting itchy feet to get back on the court again now too!

4 rounds of:
400m run ( Increasing my 200m each round)
20 wall balls (6kg)
5 broad burpees
20m sandbag lunges (20kg)
40 calorie row
90 secs rest

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[Clare Barks]

Hard training, stress, higher bodyweights, certain supplements and medications can all increase the need for magnesium, so the general recommendations are fairly low for many people.

I personally wouldn’t be concerned in taking 1000mg per day. Larger bodybuilders, particularly those on assistance may need 2-3000mg.

Magnesium also comes in different forms and some are absorbed better than others. Magnesium Bisglycinate probably being one of the most effective.

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[Clare Barks]

I’d increase your output. 10,000 daily steps and increase cardio to 40 mins on rest days.

There’s room to then add some cardio on training days when you need to make another adjustment or increase that rest day cardio again before dropping any more food.

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[Clare Barks]

Hello everyone. I hope you’ve all had a good weekend. Today is a rest day for me. I did a very wet run this morning, then got stuck into the housework. I like to blitz the house on a Monday, starting the week with fresh bed sheets and a clean house! I then had a dental hygienist appointment, followed by an afternoon of work. I have a couple of evening one to one clients yet to see before the day is done.

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[Clare Barks]

Tendonitis is something that just needs to be managed. Rest initially to allow some inflammation and pain to subside. Use ice and anti-inflammatories in this period if needed.

From then on it’s a case of managing your training to minimise the pain. Only choose movements that don’t aggravate the elbow too much. Increase your rep ranges, slow down your reps and keep your form perfect.

Wear neoprene elbow sleeves when training, use the TBJP Joint stack to help with controlling further inflammation and encourage the health of the joint and support of the connective tissues.

If you go and see a physio, they may be able to give you some tendon strengthening exercises to do (Or research this your self). This will help the pain and take some stress off the joint.

If they also offer shock wave therapy, then I would consider this too as it has a good success rate for easing tendonitis.

You can by tennis elbow clasps from Amazon, which you can wear outside of training that act as a compression to ease the pain and allow you to get on with every day jobs.

The peptides BPC 157 and TB500 may also be effective.

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[Clare Barks]

A really really good Leg session today at Primitive. Ryan has bought a new glute machine, which I wanted to try it. It took a bit of time to figure out the right set up for me, but once I did I really liked it, so I’m excited to keep that in my Leg sessions when I train there. I’ve never got on with a cable kickback, so it’s good to have a machine that I can lock into.

Everything felt lovely today . Strength and energy in a good place right now.

Lying Hamstring curl x 2
Adductor x 2
Pendulum squat x2
Banded Leg Press x2
Banded Leg ext x 2
Single Leg Glute machine x2 each leg
Abductor x2

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[Clare Barks]

Yes, I would rest the day before. Liver enzymes and some inflammation markers may still get skewed from previous training, so bear that in mind. You really need several day’s rest in order to get them down, but I know it’s difficult to rest when not ill or injured! You’ll still get a good indication of what’s going on. Make sure you hydrate really well before the test.

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[Clare Barks]

Today was a rest day. I did a 7km run first thing, then just caught up on a bit of work and housework this morning.

This afternoon my youngest daughter and I went into Bournemouth for a bit of shopping and visited the Christmas Markets, which was lovely.

My eldest daughter is currently travelling in New Zealand and completed the Christchurch Frontrunner Marathon with her boyfriend yesterday. Super proud 🙂

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[Clare Barks]

Pictures would be useful here. Also, how old are you?

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[Clare Barks]

Don’t rush back. You’ve been in an accident. Put things into perspective and prioritise you’re recovery. Listen to your body and only go back once you feel ready. The gym isn’t going anywhere.

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[Clare Barks]

I don’t think it’s necessary if you’re getting adequate amounts of complete proteins across your day.

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