[Clare]

So cool reading this coach and client/friend partnership you have going. It’s clear you work really well together and are both getting a lot from this process. You’re looking fantastic in your recent shots too Jordan.

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[Clare]

Rest Day.. cardio first thing, bit of work and Birthday celebrations for my eldest daughter… I now have a house full of teenagers all eating and playing loud music from her bedroom. I have my headphones on, listening to a podcast with the volume turned up and trying to calm my ocd stress levels down anticipating the cleaning I’ll need to do (Pray for me.. Let’s hope they all decide to go out very soon!).

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[Clare]

Yep they’re a fantastic exercise to include. I think cables are highly underrated and when utilised with the cuffs for curls; you can really connect to the bicep with minimal forearm contraction.

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[Clare]

Thanks @mitchell-dodman.. Appreciate that ????

____________________________

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All good but please don’t think I’m a perv now haha!

I’m not on Instagram anymore but I do miss all the posing/progress pics, it’s inspiring.

_________________________________________

Pain then glory

[/quote]
Haha.. Not at all. There’s a difference between appreciation and perving! Thank you.

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[Clare]

Thanks @mitchell-dodman.. Appreciate that 🙂

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[Clare]

Just to point out (And I apologise if this sounds obvious), but you won’t be considered natural if you use Clen. I’m not sure if you have plans to compete, but this would be considered a banned substance in Natural Federations. Aside from that, as others have already stated, it can be a good addition when all other variables have been utilised.

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[Clare]

Currently rocking in the corner post Legs.. That was a tough one!.. I never get enough sleep after working a late shift at work, so I’m always pretty tired and spaced out going into a session the following day, however I was adamant this wouldn’t ruin things and I did manage to get some progression out of it, but I kinda dug myself into a hole in the process.. haha! Fortunately I don’t have any clients booked in today as I’m spending some time with my eldest this afternoon ahead of her Birthday tomorrow and then I have another physio appointment for my elbow later tonight.

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Belt squat – 2 sets of 8-10
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg seated ham curl – 2 sets of 8-10
GHR – 1 set of bodyweight
Leg raises for abs – 2 sets of bodyweight
Adductor – 1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

Every time I compete I say I’m going to try a different colour bikini.. but then I always go back to Green! I think I’m just going to have to accept that that’s my colour.
I think Sapphire is a PERFECT choice for you!

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[Clare]

Boswellia Serrata and Cissus Quadrangularis might be worth looking into for joint health. Curcumin and Omega 3s are also useful from an anti inflammatory perspective.

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[Clare]

‘Rest’ Day for me today, however I have a busy day with work, so I’ll be getting in plenty of steps!
I did my 25 mins cardio first thing using 5mg Yohimbine HCL prior, trained a few one to one clients, now I have a few errands to run and jobs to tick off, then it’s back to work.

Legssss tomorrow!!!

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[Clare]

Clare Barks wrote:

No you don’t need to start a fat loss phase with calories the same on both rest and training days, as typically they’ll be lower on rest days anyway as the demand isn’t as high. When it comes to taking calories away, I like to always prioritise the workout window, so start removing from meals that will have the least impact on training first, which will usually mean from rest days and meals away from training. The amount will be person dependant and will be dictated by how much you want to lose in what time scale. 300 is a good place to start, but you’ll need to assess and adjust as you go judging by your progress. Cardio is a good tool to add also to create more of a deficit when needed as James has indicated.
____________________________
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Hi Clare, thanks for the reply! I didn’t explain myself very clearly..

What I meant by the rest day calories was that on Wednesday I’m consuming 4000 but on Saturday and Sunday, which are also rest days, I am only getting 3200 in.

Should I reduce the calories from Wednesdays to match Saturday and Sunday or vice versa and take from somewhere else?

Hope this makes sense!

Ah I see. It depends how active you are on Wednesdays I guess. If you’re fairly inactive you could pull calories from here first to match your weekend days and then drop equally as you go, but if your calorie demands are higher on Wednesdays, then it would make sense to pull from all 3 days and still have lower days at the weekend. There’s no right or wrong way. You’ll probably find as you go deeper into a deficit that calories begin to even out anyway. Going further into your fat loss you then have the option to reduce on training days beginning away from the training window and of course you can also add cardio later down the line to take you further into a deficit when needed. Hope that helps a little!

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Reducing calorie intake

[Clare]

BEAUTIFUL DAY! Really good Pull workout first thing (Outlined below), my eldest daughter returned home and myself, my other half and our girls have spent the rest of the day together as a family, walking, exploring, laughing, shopping and now they’ve just ordered a takeaway for themselves so I don’t have to cook (Thanks… I think.. haha!).

Hope you’ve all had a Lovely weekend 🙂

PULL 1

Wide Lat pull down – 1 set of 10-12, stay on the same weight for another set
T-bar row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12
Seated cable row (narrow attachment) – 2 sets of 10-12
Single leg DB RDL – 1 set of 15 each
Abductor – 1 set of 20
High cable for rear delts – 3 sets of 10-12
Standing calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

No you don’t need to start a fat loss phase with calories the same on both rest and training days, as typically they’ll be lower on rest days anyway as the demand isn’t as high. When it comes to taking calories away, I like to always prioritise the workout window, so start removing from meals that will have the least impact on training first, which will usually mean from rest days and meals away from training. The amount will be person dependant and will be dictated by how much you want to lose in what time scale. 300 is a good place to start, but you’ll need to assess and adjust as you go judging by your progress. Cardio is a good tool to add also to create more of a deficit when needed as James has indicated.

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[Clare]

Happy Mother’s Day to all you Mum’s out there! My eldest Daughter is back home today, so I’ll be spending a lovely afternoon with both my girls. They’re very understanding about my (In their words) ‘Weird way of eating’, so they didn’t want to go for a meal, so apparently we’re going for a walk and a coffee stop and they’ve arranged for me to have massage next week.

I’m going to be getting my Pull workout in a little earlier this morning, so I’ll have the rest of the day free, so will update how that went later.

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[Clare]

Whole eggs are packed full of nutrients. I eat them daily. You can’t demonise one food outside of taking the rest of someone’s diet/training/lifestyle into consideration.

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