I got so many more gains after starting creatine that it’s crazy. Also, newer research shows creatine is good for brain health and for anti-aging.
To avoid any gut issues, I did not take a loading dose, just the 5 grams per day. On gym days, I add it to my recovery drink, otherwise I just take it in the morning with water.
I’ve started taking it in the mornings for the last 3 or 4 days. I feel like I already have more energy for the gym and my sets seem to have already seen some slight improvements. Feel like I can get a couple more reps in where I would’ve been gassed before.
Morning workout 
Buy in - 30 cleans
8-6-4-2 - Thrusters
4-3-2-1 - Wall Walks
Weight @ 85lbs
12 min time cap
Will walk the dogs later this afternoon. Looking forward to a rest day tomorrow before hitting the weekly grind again! 
Hope everyone is enjoying their weekend. 
Short kettlebell arms workout
Mini cardio
Better than nothing
Skipped my 10k race due to rain. Ran 4.25mi straight on the tread. Man the mental of running is tough
Treadmill running is tough, way to still get it in! Sorry the weather didn’t cooperate with your 10k!
I wasn’t checking in last couple of days but I stayed active.
Yesterday it was exactly 6 months of me doing every morning 10min of energising wake-up yoga mini sessions. Every single day, every single morning. No matter sick, moody, sleepy. I’m proud of myself.
Keep moving 
I let life drag me into a self pity party for bit. Can’t continue to let life problems stop me from my health goals so I’m back
15 min callisthenics ( push ups, crunches, mountain climbers, squats)
20 min power walk
A rare leg day!! I make the excuse to myself that because im on my feet walking around for 9hrs a day this makes me exempt,deep down i know this isnt true!! 
Squats,lunges,stiff leg dead lift,calf raises,1st 3 all 4 sets 15,calf raises as many as possible,I know the pain is on its way,if not tomorrow definitely Tuesday!!!
Sore butt and arms after bootcamp today, I increased my weights on repeated stations:
Raised Dead lifts w/24kg kettlebell (30 seconds x 4 sessions)
Squat, clean and jerk w/22kgs on bar (30 seconds x 4 sessions)
Chest press, 10kgs dumbells x 2 & 8kg for fly
Other stations we do:
Battle Rope slams
Sled pull
Skipping
Sprinting
Ball slams (10kg) with burpees
Crunches, press ups, more burpees
Spin bike sprints
In my rotation group of 4 there was a 72 year old lady who outclassed me on every station. 
Does anyone have any suggestions and advice on what I can do as a beginner to cut and tone?
Is it counterproductive to do cardio and weight training in the same session, or is that okay?
What are things I should avoid as a beginner?
I’ve been consistently showing up and now I want to get my hooks in and carve a more productive fitness schedule.
Please and thank you!
What you do at the gym build muscle.
What you do at meals shows what you did at the gym.
Each isolated resistance excessive done at increasing weight until the attempt fails at between 7-10 reps.
Track calories in and calories out. Run a 300-500 calorie deficit.
Before the booze I was pretty good at this stuff. It’s very simple, but discipline is key. It can be fun.
Definitely not counter-productive to do strength and cardio in the same session. I do this a lot of the time. My advice would be to do your strength training first to get the most out of it, then finish with cardio. The only downside being how long it then makes your workout.
Lifting weights with purpose and consistency is probably the best thing you can do for physical longevity
Roughly tracking calories with an app has helped me, some apps allow you to track exercise which increases your calorie allowance for the day, don’t do this. Leave the allowance constant.
I’ve been physically active my whole life and only now have I made a return to being more methodical.
I agree with all the above. Do both, the most important thing I have found is that if you don’t have time to do weights then cardio, make sure you get your steps in every single day with generalised walking. 10k steps is great, but honestly 7/8k steps every day is also OK if that’s what you can get in.
I use an app to track calories in and out. EVERY DAY. What I would say is that not putting exercise in there to recalibrate your net calories will yield results sure, but be certain you are eating properly to fuel those workouts. Personally, I track exercises in my calorie deficit pursuit, because I get a sense of how much protein I need to increase by. I dont want my body using any muscle for fuel. My app increases macros by performance levels. I burned 3800 calories on Saturday and there’s no way I could have still been on my feet without acknowledging this needed extra fuel.
Good luck @ICanAndWill. Consistency is key. Patience and commitment as well. It helps to use your calories wisely, not as a punishment, but as a medicine cabinet for the body.
This has been great! Thank you for the guidance. 
Good morning sober fam I feel down but I’m back up now. Damn it took minute, I’m stronger for it time to get back to work day 12. @Mtrav0040 thanks for the shout out bro. @spgand28 hope all is well. Have a great day to all. 
Happy Monday
Back squat
6 x 2 reps @ 190
4 sets
6-8 seated good mornings
8-12 (per side) banded wood chop
9min EMOM (3 rounds)
3 broad jumps
40 air squats
Rest
Got into work early. Did 100 burpees. Different variations in sets of 10. Took me about 20mins. Then got interrupted by work and only managed to add some stretching in.
Upper body - was able to increase reps in almost all my exercises
15 min power walk on the treadmill
