[Clare]

I think you need to sit down and have a proper talk about everything, otherwise it will just turn into digs, remarks and a bad atmosphere. Explain how you feel and what bodybuilding brings you, and make an effort to talk to your wife about what she needs, her goals and aspirations too. Maybe she’d be interested in joining a fitness class.. yoga, Pilates, spinning?

You could also dedicate a night or day a week where you do something planned together. It doesn’t have to be a meal, but something away from the gym where you can have fun together and get a chance to talk.

Communication is key here, as bottling emotions up will only result in resentment and hate.

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[Clare]

Today is a rest day from training. The tree is down and I’m all set for a fresh new year. I started the day with a nice run, then have been sorting the house, getting some course work done and I have a couple of appointments to get to this afternoon.

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[Clare]

I would also say to lower fats first, initially down to 50g and then reduce carbs as needed, along with increasing output. If you need to pull fats lower towards the end of the cut, then so be it, but I would try to keep them around 40-50g for as long as possible from a health perspective.

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[Clare]

I had an empty gym to myself this morning for an upper session, so put on my fave music and got to it. A good old bodybuilding style session and I loved it!

Lat pull down x2

Back row x2

Incline Chest press x2

RDLs x2

Weighted Dips x2

Tricep ext x3

Bicep curl x3

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[Clare]

I think this sounds like a sensible plan moving forward. I would make those changes and see how your body responds after the first week, then reassess as to when to make more adjustments.

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[Clare]

Today is a day off training. I did a 10km run after my first meal this morning, then caught up on some work and jobs around the house. I’ve eaten some off plan meals over the last few days, but still eaten to appetite and had whatever I fancied, and my scale weight has held, so back to my base diet today.

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[Clare]

This is really over thinking. Just move. Steps are steps. They’re just movement throughout the day that isn’t training or cardio. This can be from walking, housework, gardening, shopping etc.

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[Clare]

While the core principles of healthy eating remain, nutritional and calorie needs may change slightly as we age, as well as digestion and appetite, so it will be very person dependant.

I would keep protein at the upper end and play around with carbs and fats to see what suits you best and how you feel, look and perform.

I would have Vit D3&K2, Magnesium, Oh-Mega Pharma Pro, Creatine, Cure-Coming and The One as your staple supplements, but also consider Osteo Pro and Join-In for joint and bone health and Dream Sleep if you want to improve your sleep quality.

Fasting may be beneficial for cellular repair, improved insulin sensitivity and inflammation control, but it’s not suitable for everyone, so again this will be a case of try it and see how you respond.

I would also recommend getting a full panel of blood work done to give you more of an idea of your current health and what you might need.

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[Clare]

I hope you all had a good Christmas yesterday. We had a lovely day with the family. My eldest daughter is still out in New Zealand, so we missed her a lot, but hopefully we’ll be out there for Christmas with her next year.

I started the day doing a run with my daughter, and she then went on to do the traditional sea dip with her boyfriend, while I got all of the food prep ready for dinner.

Lots of good food and good company 🙂

This morning I was back in the gym for a glute focussed session, then back home with the family.

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[Clare]

As what you are doing is working really well right now and you’re continually progressing, there’s no real need to make any changes. However, if you want to add in a couple more sets and see how you get on, then there’s no reason why you can’t try it out. If recovery takes a hit and progress slows, then you can always drop them back out.

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[Clare]

Merry Christmas to those who celebrate. I hope you all have a lovely day, however you choose to spend it 🙂

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[Clare]

Totally person dependant. Ultimately overall calories matter. You want protein to be split and spread evenly across a day, but where you place your carbs and fats will depend on several factors. ie. When you are most active, what time you train, when you’re most hungry, whether carbs, fats or both before bed help you sleep better, whether you feel more focused starting the day with just fats or prefer carbs because you need the fuel, and also, how much food you have to play with overall.

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[Clare]

I had a fantastic Leg session today. Yoga wasn’t on, and as I did something different yesterday with the circuit, I decided to get a good Leg session in. This will be the last one before Christmas. I’ll get up and do a run tomorrow, before the cooking starts, then probably back to the gym on Boxing day.

Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Walking Lunges x 2 lengths
Hanging leg raises x3

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[Clare]

I’ve ran it before in the past. It’s a very good plan, but you do need to completely understand how to run it and how to train intensely to get the most out of it. Scott is a very intelligent and knowledgeable man. Having said that though, no training plan is ‘best’, so pick something you are able to connect with, be consistent with, be able to progress and one that suits your own individual needs and goals.

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[Clare]

A bit of a different training session for me today. A few of the girls from the camp gym got together to do a circuit, which was good fun. I also ran to the gym, which is around 2km and ran back home afterwards..

12 days of Christmas Circuit..

1 – 100m row

2 – Burpee box jumps

3 – 20kg overhead thrusts

40 secs ergo

5 – Pull ups

6 – KB swings

7 – 10kg weight – floor to above head

8 – Press ups

9 – Bag squats

10 – Burpees

11 – Sit ups

12 – Walking lunges with weights

..And back down to 1 again.

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