[Clare]

We arrived in Alicante yesterday lunch time. The hotel and setting is beautiful and we are staying in a little bungalow style room looking straight out to the sea, which is stunning!

I started the day with a 5km beach run this morning and now enjoying the hotel breakfast (best bit of a holiday!)

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[Clare]

Be patient, listen to your body and only do movements that cause no pain or aggravate. You don’t ‘have’ to do any exercise, so don’t feel you need to include these in your programme right now. Machine alternatives may be the answer until you build some more strength and stability around the injured area.

Make sure your volume and recovery days work for you too and react if you need more rest or need to adjust your programming.

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[Clare]

I would start with Clen at 20mcg on wake. Wait 2 weeks before titrating up.

Yohimbine I don’t think is worth it, but if you do want to try it then start low at 2mg, building up to a max dose of 0.2mg per kg bodyweight.

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[Clare]

Early start today and at the airport ready to fly out to Alicante for a week.. very tired!

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[Clare]

Today’s a rest day. I managed to get out for a run this morning.. another drenching! and the rest of the day will be filled with some work bits to prepare for next week and packing to go away on holiday tomorrow! Can’t wait for some sunshine and relaxation!

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[Clare]

I would say a day you’re not pinning and I like to get my bloods done first thing fasted but hydrated I take all my usual supps over wise

I would also agree with this.

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[Clare]

Legs today, and I was the only one training at the camp gym, so I had the whole place to myself, which was lovely! This will be my last session now until after I get back from my holiday. I’ll do a long run tomorrow, then we fly on Tuesday morning, and I’ll just be doing morning beach runs while I’m away.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Sled push 3 x 2 lengths

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[Clare]

Now that you have given us a little more context and information, it sounds like the plan is working for you, so that’s great. If you’re progressing well, then keep going.

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[Clare]

I slept loads better last night, so not sure what Thursday night was about, but hey! Today’s a rest day from training, but I got out for a 10km run this morning, albeit in the pouring rain! I can’t wait to get some beach runs in next week in the sunshine.

I’m spending the rest of day pottering at home, getting some jobs done, a bit of packing/organising and getting some work prepped for when I’m away.

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[Clare]

Hey guys!

A super busy day today, client work this morning then I’ve done 4 posing clients which I have only been doing 2 a day as it’s hard for me to get childcare and actually fit in client work and also training and being full time mum. But I managed it all 😅

Not sure if I’m getting a little burnt out or if it’s usual at 7 weeks post partum.

We head down to Cardiff tomorrow ready for the 2bros show so this evening I managed to sort all Effies stuff for staying over, is tomorrow morning I just need to pack the car up 🙂

You will likely be tired 7 weeks post partum just being a Mum!.. so doing all that as well is incredible! Make sure you’re looking after yourself too 🙂

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[Clare]

I didn’t have a great sleep last night for some reason, so woke up pretty tired. I went for a walk to clear my head, instead of my usual run, and then went along to the Friday reformer Pilates session after eating. I was in two minds as to whether to go because of how I was feeling, but really glad I did. It’s a challenging session, but not cns demanding like weight training, so I knew it wouldn’t dig me into a hole if I went, and I feel better for it now 🙂

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[Clare]

Three variations could work if you have a lot of equipment and exercise choices available to you, however, it means longer to wait before repeating the same exercise, so progress may be slower. On the flip side though, it may take you longer before stalling on a particular movement.

I personally think two variations is enough.

In terms of volume, this is very unique to the individual, so base your volume on how well you recover and progress, and adjust as necessary.

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[Clare]

Today’s a rest day. I’ve got a long to-do list to get through today, so a mixture of work, house jobs, errands to run and getting things ready to go away next week. I got out for a run this morning, and got caught in a big downpour of rain, so a bit slower than usual, but glad I got it done.

Now that I just train and eat for health, enjoyment and longevity, I like to hover my bodyweight around the same place, and just adapt my exercise and diet, depending on how I feel and look, with the scale as a reference point. We’re going away on holiday next week, and although I won’t weigh myself daily, I will still be very instinctive in what I do, but I certainly won’t worry about what I eat or how much exercise I do. This is very much about relaxation, enjoyment and making memories for me.

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[Clare]

Sounds like you’re struggling to recover from your current set up. You’re also relatively new to training, a full time student and natural. I would personally take another 5 days complete rest, then change your set up to Upper, Lower, Off, Upper, Off, Lower, Off. This will give you much more time to recover between workouts. Take a look through the education videos on how to programme this, so as not to overdo the volume and be able to make some good progress. Re-set all of your loads, check execution and build your way back up slowly.

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[Clare]

I had a fantastic leg session this morning to start the day. Energy and strength felt really good 🙂

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3

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