Another beautiful day here today, so I did a walk first thing and then saved my run for later in the morning to get some sun exposure. The rest of the day has been filled with work and I’ll get out for another walk later with my daughter.

This is very unusual. How are you taking it? with or without food?

Steps are just movement that contribute to your daily output, alongside cardio, so don’t overly worry about speed.

Another fantastic Leg session in the bag this morning. Everything seems to be falling back into place again and strength is improving, so very happy

Lying ham curl x2
Adductor x2
Hack Squat x2
Leg press x3
Leg extension x2
Glute machine x2

Firstly make sure you are on a set diet and a set daily step count and are following it accurately every day. If this is seeing you maintain or gain, then you need to cut some food and/or add in cardio to see you in a deficit and begin dropping fat.

I would drop 500 calories initially and see how your body responds. From then, you can add in…

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If you didn’t get all of your meals in yesterday and felt that unwell, I would take today as a rest day. Make sure you’re completely recovered, well hydrated and eating on track again before you go back.

Another beautiful, sunny rest day here. I did a fasted walk first thing, then saved my run for later in the morning, so that I could run in the sunshine, which was lovely. I had a couple posing calls to do with clients, then I went out for a late lunch and walk and along the quay front with my husband.

Complete as many reps as you can with good execution. Stop when you can’t complete another full rep with that same form.

This isn’t leaving any reps in the tank, but also isn’t forcing any reps by any means possible.

You want to get several MPS spikes throughout the day, ideally spread evenly apart. In order to do this you’ll probably need to eat every 3 hours, depending on how much food you need to get in, how high your protein intake is and how many hours you’re awake. If one meal is slightly longer apart though, it won’t be an issue.

No need. Eat your whole food meals split across the day. Don’t sip BCAAs in between.