Ms. Namita Nayyar: How your experience and background of many years in bodybuilding and winner at Professional Figure competitions coupled has helped you in carving your present profession of being a fitness model and a fitness trainer?
Ms. Clare Taubman: For me training is part of who I am, I train and diet the way I do all year round as it is my lifestyle. Competing became an expression of that aspect of my life. I am at my happiest when I train, it is as much of a release mentally as it is physically and it is where I feel completely myself. Competing at world level has definitely helped shape me more as a person. It teaches you a lot about yourself, the dedication, sacrifice and determination you need to have to compete at such level then transcends across every aspect of your life, whether it is using that strength and mind set to build a successful business, help other achieve their goals, or even with family life.
My experience over the past 20 years has without doubt helped me become a more knowledgable trainer, in a way that courses can’t teach you. Fitness should be a lifestyle and consistency is key when you are trying to change your physique. There are many ups and downs, life can throw you many obstacles and it is how you chose to react to these that makes all the difference.
Ms. Namita Nayyar: Share your exercise routine that you do to maintain such a bikini perfect physique?
Ms. Clare Taubman: I have built up enough muscle over the years so now it is a case of maintaining that muscle and shaping it to keep my physique nice and balanced. So I now train with weights 3 times a week. However if you are just starting out then I would recommend maybe 4 days a week maximum. More is not better with weight training as rest is vital to actually help your muscles grow.
As women we don’t naturally build muscle very easily due to our low testosterone, so don’t make a common mistake be afraid to lift heavy weights. This will not make you “bulky” it will only help you get a nice firm shapely toned body. I don’t do a lot of chest and arms any more as I find this easy to maintain, chest for women is not as important as other muscle aesthetically (just train chest enough to keep postural balance, and strength, and arms get used allot during other compound movements)
Olympic Bar Squats 3 x 10-20
Walking Lunges 3 x 20
Leg Press 3 x 20-30
Leg Extensions 2 x 10-15
Lying Leg Curls 2 x 12-20
Stiff Leg Deadlifts. 2 x 15-20
Tuesdays: Shoulders and Arms:
Seated Dumbbell Press 3 x 8-12
Dumbbell Lateral Raises 3 x 12-15
Rear Dealt Flyes 3 x 12-20
Dumbbell Front Raise 3 x 15-20
Tricep Dips 3 sets to failure
Lying French Press 2 x 10-12
Straight Bar Bicep Curls 2 x 8-15
Dumbbell Bicep Curls 2 x 10-20
Thursdays: Back and Chest (push-pull session)
Lat Pull Downs 3 x 10-12
Seated Rows 3 x 10-15
Deadlifts 3 x 8-12
1 Arm Dumbbell Rows 2 x 8-12
Incline Dumbbell Press 3 x 8-12
Pec Dec Flyes 2 x 15-20
Flat Bench Press in to Press Ups 2 sets to failure.
My Core I train on non-weight training days, A mixture of exercises to hit every angle.
My cardio sessions vary depending on how lean I am needing to be. About 12 weeks out from contest or a photoshoot I will gradually increase my cardio on a weekly basis depending nohow my body is looking. If I am “off season” I will probably do 2-3 sessions a week maximum, it is important to let your body rest and recover at times also.
Ms. Namita Nayyar: What is your diet? Do you take a particular fixed regulated diet comprising of nutrients and vitamins to keep you in perfect health?
Ms. Clare Taubman: I eat the same foods all year, but my macros will change again depending on up and coming photoshoots or competitions. I don’t eat meat so protein wise I eat fish, egg whites, and now and again whey protein shakes. For carbohydrates I will eat gluten free oats, wholegrain rice and sweet potatoes. My fats come from hemp oil, coconut oil, nuts, seeds, avocados and nut butters. As for vegetable I love all veg and salads so eat these a lot. I personally stay away from dairy as I find my figure looks better without it.
An example of my diet would be:
MEAL 1: 1/2 cup oats, 4 egg whites, Organic Peanut Butter.
MEAL 2: Sweet potato pancake, made with:100g sweet potato, 2 egg whites, 1/4 cup coconut flour and cinnamon. I use sugar free syrup.
MEAL 3: Fish with salad and 1/2 cup wholegrain rice
MEAL 4: 2 scoops whey protein, and apple and tablespoon peanut butter
MEAL 5: Fish and vegetable stir-fry
MEAL 6: Omelette or another protein shake.
I take a multi vitamin, CLA and Glucosamine sulphate all year round. I also use a good low carb whey protein shake.
Ms. Namita Nayyar: What is your motivation to take a multi-faceted personality of a fitness model, professional figure competitor, personal trainer and nutritional expert ?
Ms. Clare Taubman: It may sound cheesy but I am my own motivation, I just love training, it is who I am, I love keeping in shape, and I am always striving to become better. I think you can never stop learning, and I will always experiment on myself so I fully understand how something works before I get a client to do it. I think it is this understanding that really makes a difference when you are training someone.