[Clare]

If the powder isn’t mixed, it will be fine to use.

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[Clare]

Today’s a rest day from the gym. I did a 7km run this morning, then went to get my monthly massage treatment. We did a mixture of chiropractic work, dry needling and massage. I always feel amazing after these sessions! This afternoon I have a bit of work to be getting on with.

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[Clare]

It may add a very small percentage to fat loss, but in the grand scheme of things I don’t personally think it’s worth it. Also, some people tolerate it well, whereas others have undesirable side effects, such as jitters, nausea and fatigue.

If you did want to try it, then start the dose low and work your way up to a max dose of 0.2mg per kg bodyweight.

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[Clare]

I started the day with a lovely long facetime chat and catch up with my eldest daughter out in New Zealand this morning.. I can’t wait for our family trip out there later this year! We’ve booked the flights and now preparing the road trip route and accommodation stops.. exciting!

After that, I went and trained Legs and had a really good session.

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

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[Clare]

Step count is just activity outside of cardio and training… walking, housework, shopping.. just moving, so get them in at any time during the day. If you’re doing structured cardio, I prefer this fasted first thing, unless you train early in the day, in which case, fit it in when it suits you best in terms of recovery and not hindering your training progress.

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[Clare]

As Hilly says, don’t mix oils with peptides. Take that bit of extra time and inject separately.

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[Clare]

Another great Tuesday Upper session. I’m really liking this exercise order set up at the moment and progressing well with it.

Tricep ext x3
Shoulder press machine x2
Incline chest press machine x2
Cable cuff laterals x3
Lat pull down x2
T bar row x2
Cable Bicep curl x3

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[Clare]

You have to do what works for you and figure out where you need to prioritise your time to suit your lifestyle. Sounds like you’re managing this well.

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[Clare]

A great start to the week so far. I got a 10km run done this morning and have been getting through a long list of jobs. Some work, some admin, some house jobs, and planning a little holiday getaway next month. I’m taking a quick break for lunch now and will get out for a walk, before getting back to it.

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[Clare]

I’d say bump another 300 calories training day, 200 rest day

I agree with Sas here.

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[Clare]

Back in the gym for a Leg session this morning.. and really good one! A couple of day’s rest seemed to have done me some good. Energy and strength felt amazing!

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

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[Clare]

I’ve just had a look and it’s working fine.

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[Clare]

If you like them and feel you get some benefit from them then, then keep them in. I don’t think they’re a game changer by any means, so I wouldn’t stress over it.

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[Clare]

I’ve taken today as my usual rest day, even though yesterday ended up being a rest day due to my tattoo sitting. I still went out for my morning run and will get back in the gym tomorrow as usual. I’ve had my forearm tattoo completed as a full sleeve, which I love!

Today is just a day at home, pottering, getting a bit of work done and spending some time with my husband. We’ll get out for a walk together later too.

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[Clare]

Step count is simply movement outside of training and cardio, so there’s no need to focus on any heart rate zone. Steps can be accumulated through walking and daily activities,so simply hit your target goal and don’t overthink it. You will look flat regardless at the tail end of a prep/cut, so it will be a case of managing stress and reducing output towards the end, before filling back out.

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