[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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[Clare]

Are you taking any new supplements?

Have your stress levels increased?

Have you been ill recently?

but no i’m not taking any new supplements[/quote]

If nothing has changed, you may have caught a virus. If it doesn’t clear up, then I would go and see your Doctor.

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[Clare]

Are you taking any new supplements?

Have your stress levels increased?

Have you been ill recently?

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[Clare]

Today’s a rest day. I’ve had a long list of jobs to get through today, so nothing exciting. I also met up with my Mum and step Dad for a last exchange of gifts before Christmas.

I added some extra food in yesterday and my scale weight was back up slightly again today, so I’ll continue to react to how I’m feeling and looking.

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[Clare]

Purely digestion and preference. Most people digest rice very easily and get no bloating or digestive issues. If you like pasta and it digests well for you, then there’s no problem including it in your diet.

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[Clare]

I’ve never heard of this being an issue. I think the benefits far out way any potential negatives.

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[Clare]

Back in the gym today for an Upper session, finished with some sled pushes for a cardio element. Back to my usual diet today, although I’m feeling like my body may need some more food. My scale weight also dropped this morning, so I may add in some extra calories to my pre bed meal later, but I’ll react to how I feel then.

Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x2
RDL x2
Tricep press down/Bicep curls x2
Lateral raises x2
Sled pulls x 3 lengths

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[Clare]

When you start to see digestion quality drop such as;

Bloating

Increase in gas

Looser stools

There is no set point and most who start using digestion supplements will most likely use them year round regardless of where the quantity of their food/meals land.

What type of digestive supplements should I incorporate?[/quote]

IN-SURE, Digest Pharma Pro and Cure-Coming

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[Clare]

You don’t ‘have’ to have any refeeds, particularly if you are dropping fat at a sustainable rate and performance in the gym is still good. They become more useful during the end of a competition prep, when bodyweight is low and stress and fatigue gets to a point where productivity declines, sleep and performance is disrupted and/or fat loss stalls. Another reason to add re-feeds is if you reach a desired condition before you’re ready to step on stage/do a photoshoot, and you need to hold until you’re ready to coast in.

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