[Clare]

Happy New Year to you all!

I’ve had a nice chilled day at home today. I did an early run first thing, then have just been spending time with my family today.

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[Clare]

A sudden increase or shift in hormones can trigger hormonal acne.

Topical treatments that contain Benzoyl peroxide, Adapalene or Salicylic acid could help.

Zinc, Omega‑3s, Vitamin A, Vitamin B5 and Probiotics might be useful supplements, alongside a quality, nutritious diet.

Keep stress to a minimum, get quality sleep, wash clothes and bedsheets regularly and have good personal hygiene.

There might also be some useful peptides to look into for healthy skin too, such as GHK-Cu.

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[Clare]

My Wednesday Yoga class doesn’t start back up until next week, so I decided to do a nice long run in the sunshine this morning, after my first meal. I then did an online yoga class a little later on.

I’m going to have a bit of a sort out this afternoon and start a pile of things to either take to the tip or give to charity. I hate clutter.. and a clear house = a clear mind, so I’m going to be ruthless! I know once I start I won’t stop, and the rest of the family will likely be looking for things I’ve got rid of over the next few weeks, but hey!

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[Clare]

These are such simple, low cost tests that could flag an underlying health issue, so it would make sense for everyone to monitor.

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[Clare]

I went to the gym with a friend this morning and set up a circuit style session, which was good fun, then back home to get some work and course work done.

EMOM (Every Minute on the Minute)

Rotate through:

Sled push
Pull‑ups
Ball slams
Burpees
Row
Lunges
Ab crunches

Rest Repeat 2–3 cycles.

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[Clare]

Don’t stress. There’s nothing you can do about it now, so just move on. You will regain strength in no time, just ease yourself back in, re-set your weights and build back up again

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[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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