[Clare]

There’s isn’t a ‘One size fits all’ method really. Trial and error over time will help you to discover what works best for you personally. So long as you are in a deficit and you are able to fuel your workouts, recover adequately and are getting the desired results.. then what you’re doing is efficient for YOU.

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[Clare]

I’m a fan of introducing cardio to rest days when the goal is fat loss. I do however think that HIIT can impact recovery though and it may become an issue, particularly if you plan to do it on every rest day. I personally prefer LISS during a cutting phase as my goal is always to prioritise my training session performance.
Having said that, HIIT could be beneficial if time is limited and some people seem to believe they have no issue recovering. I guess you won’t know unless you try it out.

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[Clare]

I think a blend of ingredients to ensue mental focus in conjunction with a mild stimulant is a perfect combination in a preworkout formula. I can also concur with the above that PREpare is awesome.

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[Clare]

Another good upper in the bag this morning. Strength increased again on last rotation, so slowly creeping in the right direction. I then had to get back home super fast, shower and get to work for some one to one PT clients, so don’t feel like I’ve had any chill time to recover yet.. home again now though, so intend to let my body relax for a bit before someone asks me what’s for dinner tonight!

Machine side raise– 2 sets of 12-15
High incline machine press – 2 sets, 12 reps – increase the weight a go for 8 reps
BB shoulder press – 2 sets, 12 reps – increase the weight a go for 8 reps
EZ bar skull – 2 sets, 12 reps – increase the weight a go for 8 reps
Low incline DB fly – 1 r/p set
Single arm rope pushdown– 1 r/p set
STRETCH
Banded chin – 1 set of 15-20
Single arm lat row – 1 r/p set
Rear delts on seated cable – 2 sets of 15-20
STRETCH
Dual machine bicep curl – 2 sets of 10-12
STRETCH
Ab rope crunches – 3 sets of 10-12.

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[Clare]

Everyone can benefit from taking charge of their health. Markers aren’t only affected by whether you’re natural or assisted. Understanding your own values and monitoring over time can give you some solid data about your own body and enable you to take action if and when needed.

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[Clare]

I think the basic free version is perfectly adequate for tracking macros and calories. There aren’t that many additional features worth having in the premium subscription as far as I know. The main thing to remember when tracking is to stay consistent with what you’re inputting.

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[Clare]

In a situation where you have no choice, then you can’t think optimally. If this is the only time you can get cardio in, then post workout will be fine.

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[Clare]

Seems to be nearly Friday again! I won’t be checking in with Jordan tomorrow. I’m not in a crucial phase right now, so I’m leaving him to focus on Corinne and his other Athletes competing in Portugal this weekend. Weighed in at 55.8kg and I’m guessing we may pull back the diet at next check in to slow down the rate of gain, but we’ll see. Training feels really good right now and I feel in a good place (and not toooo fat yet!), so I’ll be fine riding out another week.

Rest day today.. Busy at work and all day on my feet.. which my legs certainly aren’t thanking me for after yesterday’s leg session with Ryan ..Haha!

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[Clare]

This is an age old debate. Literature shows no difference in terms of fat loss and overall energy used wherever you place your cardio. However I believe it to be more effective in a fasted state. I also believe post workout is a time where you want to immediately prioritise rest and recovery and not tax the body any further, which in turn can affect your next workout, which overall can affect the rate of fat loss because performance may regress.
Other benefits of fasted cardio are improved digestion, mental clarity and ingraining daily routine, structure and discipline.

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[Clare]

Good to hear my Glute bridge set up worked well for you.

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[Clare]

The ass pounder 5000 ???????? no the attachment was in Clare’s bag

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Couldn’t resist.. Ryan was having all the fun ????????

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[Clare]

Good session today. @rebecca are you able to get todays workout from here or maybe Clare could watsapp it to you. Also did you take the large attachment from the ass pounder 5000 ????

_________________________________________

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—-
I’ve sent it over to Rebecca … Oh and about that attachment ????…

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[Clare]

Choice will come down to your own digestion, what time you train and personal preference. Other people will have different schedules and foods that suit them individually. I like a pro/fat meal first thing, then my next meal is my pre workout meal where I’ll have oats/whey/fruit, which sits well for me personally and has some fat content to slow down the digestion. Post workout would be a good place for me to utilise cream of rice for it’s fast absorption rate. Others find training after a heavy carb meal affects their digestion and energy levels and prefer fats instead, whereas others thrive off carbs. It’s all individual.

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[Clare]

I don’t. Just from direct sources as Corinne has stated.

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[Clare]

Awesome afternoon of filming with @rebecca for the site today. Lots of content covered, followed by a brutal Leg workout with @ryanpetford ..Feeling completely beat now and ready to do not a lot for the rest of the day!

The session was a bit of an amalgamation of both of our current Leg days and went like this:

Seated hamstring curl – 2 sets – 12-15, 8-10
Leg extension – 1 set of 12-15
Hammer strength Leg press – 2 sets – 12-15. 8-10
Hack squat – 2 sets – 12 -15, 8-10
Smith sissy squat – 1 set of 12-15
Abductor – 1 quad drop set
Seated calf raise – 3 sets of 10-12

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