Tuesday, 20 December 2016

7 Nutrition Facts You Might Want to Know




If you don't know already, i'm now a qualified nutrition coach so I thought I would share with you some facts you may or may not know...

/ Drinking 3L of water a day won't drown you

It's a regular occurrence for me to wack out my 1.5L bottle of water & people laughing, saying 'do you really drink all of that in one day?' When I reply yeah actually about 2, sometimes 3.. the reply is 90% of the time 'BE CAREFUL YOU'LL DROWN YOURSELF'... i'm still alive. It's actually great for cravings and flushing everything out of your system.

/ Your body will adapt to the amount of calories you eat

If you think living off 1000 calories for the rest of your life will get you slim, you're wrong. A process called 'metabolic adaptation' takes place. This means your body will adapt to the calories you eat, often quite quickly to make sure you stay alive. Make sure you're eating enough and if you want to drop fat  - let me try help, send me a message for the nutrition plans I now offer!

(this is also why many people hit plateus)

/ You can still eat chocolate and loose weight 

You will continue to loose fat as long as your body is in a calorie deficit. This means you're burning more calories than you're eating. Therefore, if you have enough calories spare at the end of your day/week to eat a chocolate bar without going out of your deficit you can technically still make progress by eating chocolate - again if you want to know more on this, holla at me.

/ Coffee doesn't give you energy

So, it isn't actually coffee itself giving you the energy. Yeaaah yeah we know, its the caffeine stupid' I hear you shouting... well not quite. What actually causes you to have the energy is that caffeine causes a spike in adrenaline which is what actually gives you the energy. So technically the adrenaline gives you the energy, not the actual coffee.

/ You can take Whey protein even if your lactose intolerant 

You may know I take a vegan blend of protein because I couldn't stomach whey. However, it's now been brought to my attention that normal whey protein can often give bloating and carbs but whey isolate is likely to not give you these symptoms. The majority of lactose intolerant people can often handle whey isolate too ... i've brought a 1kg pouch to try out, i'll let you know how I get on!


Did you know all of these?

love chlo xx
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Wednesday, 14 December 2016

Loving Yourself // Now Not Then




This is for me, a very personal post. I'm currently sat in the most lean state my body has ever been in, i'm probably my strongest & also healthiest and happiest. But loving yourself and happiness doesn't always come hand in hand with looks. Changing my life to becoming a healthier me was without a doubt the best decision I have made. Not only have I found my passion & worth in life but I also walk around in a body that can do some pretty great things. Not only have I found my career but I also have a mindset that some never ever manage to find, partly thanks to my Stepdad, but hugely thanks to the adoption of a healthier lifestyle.

Exercise and being healthy can help you a variety of ways & I am a firm believer than exercise is the answer to 90% of your problems...argument with your mum? Run it out. Boyfriend dumped you? HIIT will sort that out. Hungover? A long gentle walk will help with that head. But one thing i've found is that exercise and a healthier lifestyle won't always make you love yourself and make you happy.

Let me try explain what I mean...

The loosing fat* and added fitness levels I thought would be the answer to loving myself. 'When i'm a size 8 is when i'll love myself', 'When i've got a slim stomach, it will be the best day ever', 'When i've lost weight, i'll be happy' .... oh and how I was wrong.

 *I never lost weight, as I burnt fat I built muscle, I now still weigh roughly the same as I did when I was a size 12.

Changing your weight or clothing size won't make you love yourself. My biggest mistake was not loving myself for who I was at the start of this journey.

As said above, i'm in my leanest state but now i've noticed where I hold fat in specific places and found myself a few weeks back stressing, wanting to get rid of that. I had to sit myself down and give myself a talking to... like wtf, do you even know how far you've come? Do you know that actually all your hard work has paid off?! yes was the answer, I just often tend to forget & I soon slapped myself bring myself back to reality.

I've always been a bubbly character but when I first started my journey, I didn't like myself, didn't know my worth or where I was meant to fit in this scary world. It's only this summer that I realised what I want & why I want it. I realised who I was as a person and where I fit in, my good traits and my bloody annoying traits that all make up me. I realised my family don't love me for having a size 8 body, i'm more than my size and shape.

While I appreciate that I know all that now, I strongly believe if I had loved myself for who I was at the start of my journey I would have maybe had a slightly easier ride. I'm more than being a health & fitness fanatic & i'm more than any fitness journey I'm ever on.

My Step-mum told me how her mum used to tell her to remember everything she has achieved in her life and if she can't think of anything then to hold up a minute because you learnt to walk, feed yourself, talk, pass school, learn to ride a bike, learn to drive bla bla bla, the list goes on.

I guess i'm writing this because i'm asking you, if you're on your fitness/health journey to stop for one minute. Every so often, stop, look in the mirror, look at your life and everything you've achieved in it so far and what makes you as a person... clap yourself for what you've achieved & high five yourself for how great you are, because I can bloody promise you something, you're a lot more than any health journey you're on now. Look at who you are and love it, you little legend you.


Love Chlo xx

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Thursday, 1 December 2016

Top Tips // So you want a PT?


Quick fixes, protein shakes, steroids, fat burners… omg stop my head is going to explode. There are so many things out there on the market that claim to be your saviour when it comes to getting fit or fat loss - the real answer? Good, clean food with some exercise chucked in for good measure. 

The steroid industry is unfortunately all around us whether you know about it or not, if you’re at a gym I’ll be more surprised if you haven’t seen a 'roid head in there. Steroids work for some people & I'm in no place to tell people what they should or shouldn’t do with their lives. However, I can chat to you about transformations & those trusty PT”s we have. 

It’s become more and more to my attention of personal trainers claiming they have created this huge transformation on their client & yes the bloody results are often CURAZY. You may even find yourself reaching for your cheese to grate it up on those abs of theirs. Which is great, good for that client & how they chose to achieve their results. 
However, is it natural? unfortunately it’s not always. Those personal trainers that are chizzled in all the right places and have outstanding results for their clients sometimes have steroids or extreme fat burners involved. Please don't take this as a dig or trying to dig people out because it certainly isn’t, this post is to bring those of you looking for personal trainers & seeing these transformations aware of activities you may not know about to advice you on doing research on your personal trainer first. Steroids etc might be something you don’t mind trying but if it doesn't sit right with you, it isn’t a bad thing to question a potential personal trainer (given that they might not tell you the whole truth as most gyms ban that kind of activity) but you can chat to others around you.

I read an incredible article in Women’s Health Magazine (biased, I know) about how personal trainers are offering out diet plans. This actually isn’t a qualification you receive on completing your level 3 course. Therefore, before paying for a diet plan, ask to see their qualifications or ensure you have a good chat with them first about that kind of thing, a good PT wouldn’t be offended on your cautiousness - after all PT’s don’t come cheap. *a lot of PT's you can trust on diet, if they've had a lot of experience, sometimes qualifications aren't everything but it's still something we should all be aware of. 

I have the awful tendency of often judging a book by cover but I often find myself judging because surely a PT can not offer advice if they aren’t in the best shape themselves? Wrong. From working closer to the industry and going through different challenges myself, keeping yourself in peak condition isn’t always doable. Personal life gets in the way, maybe they have different goals to just being in crazy shape, but it doesn’t take away their knowledge of the industry. I do believe in a practise what you preach method but It’s also to remember your PT isn’t a machine (all the time).
Also, big doesn’t always mean scary. If you’re PT is in great shape, or MASSIVELY muscley it can often be intimidating, remember it’s their job & it’s also their job to help you.

PT’s tend to have their preferred way of training, James Doolan is very much into Cross Fit where as The Body Coach is a big fan of the HIIT workout. There is absolutely nothing wrong with either, this is where it comes down to personal preference. Don’t be afraid to try before you buy with PT’s, most wont take it personal, but when you’re undergoing such an often huge change in your life, you want to enjoy it. Find a PT that works with what you enjoy. 

I read an article about women fancying their personal trainer & shit me, I was howling. It was about because they are personal & touch you etc. I can kind of see it but I can’t say i’d fancy someone that puts me through a growling workout. However, research says otherwise, so yano - if you’re worried you could go head over heels for your trainer or is one to get embarrassed infront of a hottie. Go all girl power - it’s very rare girls stick together and have each others back & I really feel the gym is where we need to stick together the most. It’s still very male dominated & I guarantee there are more male PT’s in your gym than females - so support them (in the least feminist way) & equally if you’re a personal trainer that’s a female, be approachable, us girls get embarrassed about this whole fitness shiz as it is. 

I really hope this helps a bit if you're thinking about getting a personal trainer. I don't want this to scare you or make you think there is more to worry about, the majority of trainers i've met are honest about your goals and do know their stuff, this post was simply to help you out before you spend all that money.

Love Chlo xxxx
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Wednesday, 23 November 2016

Recipe // Healthy Snicker bars













I've had so many people ask me when i'm going to put this recipe up but I wanted to put it in my vlog... It's now going to be on both! These Snickers bits create voltures in my house, everyone diving into them & they are gone quicker than it takes to make them. They really are the best guilt free treat and I hope you love them as much as I do...

Ingredients

/ 6tbsp Almond flour
/ 8 tbsp maple syrup or sweetener
/ Extra large big scoop of peanut butter
/ 16 Dates
/ 1/2 cup of almond milk
/ 2 tbsp of peanut butter -
/ 250g 75%+ dark chocolate

Method/

The caramel: / 16 Dates
/ 1/2 cup of almond milk
/ 2 tbsp of peanut butter -

/ blend it all up until thick in either a nutribullet or a stronger blender
/ The mixture should form a thick, spreadable caramel type mixture
/ mix in salted peanuts with a spoons
For the nuggety part:

/ 6tbsp Almond flour
/ 8 tbsp maple syrup or sweetener
/ Extra large big scoop of peanut butter

/ Mix that with a spoon / Lay out the nuggety bit on grease proof paper in a tin, I spread it out with my hands as I find it's easier! / Then add the caramel on top

/ Freeze for 4 hours
/ Take out of freezer and cut into shapes
/ Melt down the dark chocolate over hot water
/ Roll each shape into the chocolate.
/ Allow to cool
/ Enjoy & try not to eat all at once!



Let me know how you get on & don't forget to tag me in your insta pics!!
You can see me making it over on my Youtube channel too if you like...

Love Chlo xxx
Freeze for about 5 hours, cut into squares then melt down dark chocolate and cover the frozen squares in chocolate and leave on a tray where it doesn't stick wait to harder then keep in the fridge xx Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
& I'm over on youtube now! Please come & subscribe

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Wednesday, 16 November 2016

My Life / The Nutrition Rules I Follow





I get asked a lot about the type of things I eat and do in the gym, while telling someone about the gym is slightly harder, I can tell you about the nutrition rules I follow. Please remember everyone is different and I feel it's really important to always get to know your own body before changing your diet to similar to someone else's.

Veggie galore /

Veggie galore seems to be an under statement. Veg is what I use to bulk up all my meals, whether that's spinach with my eggs or my mountain of roasted veg at dinner I do tend to pile veggies in my meals. I get most of my carbs from veg so when i'm not eating things like bread/rice which are what I call 'thicker' carbs, I need a lot of veg to ensure I am getting some carbs!


Aquaaaa /

I carry a big bottle of water with me EVERYWHERE I go, it's always a 1.5L-2L bottle. Sometimes it gets a bit silly, I could go for dinner but i'll still take it... 'just in case'. It's kinda my comfort blanket now.

Coffee /

Black coffee in the morning, White coffee in the afternoon. That is what tends to happen most days. I always always have a black coffee before I head to the gym in the mornings as my pre workout, then if i'm at uni coffee breaks tend to be a regular thing. White Americano plz. I go for that drink choice because it's one of the less calories ones, it can be surprising how the calories add up in things like lattes.

Animal product with every meal /

Vegans look away now. But it's true. I have an animal product with every since meal (not snacks). When I look at it like that i'm like da fk maybe I should cut back a bit but it seems to be what works for me. Eggs in the morn, chicken or turkey for lunch & meat or fish for dinner... *I am going to go vegan for a day soon.

Snack on peanut butter /

Peanut butter is my bloody favourite thing to ever walk to the earth. Ok, it might not walk literally but it somehow manages to make it's way into my mouth every.single.day. Moderation is key but it can be a great fuel.. and a tasty one with that.

Protein /

So if eating animal products at every meal isn't enough, I also have a protein shake. However, this is Pea protein which is a vegan blend *vegans clapping*. I find my stomach can tolerate it more than the whey proteins, but the texture and taste isnt great so sometimes if i'm feeling lazy and can't be bothered to blend up my protein i'll steal a bit of my boyfriends whey. My stomach doesn't tend to notice when I have a little bit. * for my go-to pea protein shake recipe head to my instagram!

Dried fruit /

Dates, raisins, dried pineapple ohhh ma gad. I love dried fruit probably more than what is deemed sane but it's the dried fruit that tends to keep me sane. If i'm craving sugar reaching for a chocolate bar doesn't sit right with me anymore but the natural sugars in the dried fruit is perfect for hitting the spot, the fibre doesn't half help with ermmm... moving things along too.


Eat Regularly / 

I tend to eat every 2 1/2 hours to keep my hormones level and stop my hangry attitude problem.

Below is an example of a 'usual' day of eating:



 What nutrition rules do you follow?

love chlo xxx





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Monday, 7 November 2016

Body Confidence / & The Gov







This is a post I’ve wanted to touch on for a while now but with knowing little about what direction to take with it I've kept putting it off. However, I’ve recently come across the Dove Self-Esteem Project in which it was found that 6/10 of girls are so concerned with the way they look that they opt out of important activities and 9/10 women will stop themselves from eating or will put their health at risk.

Like excuse me? THAT IS SHOCKING.

As a country we have allowed girls and women to feel anxious about the way we look and how we act and it's only now when things have got so bad that we are finally high lighting it. 

However, it's not surprising to me to read that 71% of women and 67% of girls are calling for the media to do a better job at portraying a diverse range of women because on a survey I constructed for my final major project ALL parents said body confidence was an issue. 

This study links in nicely with something my step mum and I have spoken about. A few weeks back children in my sisters school were weighed and had their height taken to work out their BMI to see whether they were obese or not… BMI?? In this day and age? 

BMI is so out of date now that I've found its now rare that you’ll find someone that goes by it without other supporting tests such as body fat %. 

If you don’t know then you calculate your BMI by dividing your weight in kg by your height in metres… So what are the problems with BMI? 

  • It doesn’t work out body fat %
  • Even if you change your lifestyle your BMI may stay the same
  • Muscle weighs more than fat therefore athletes are often classed as ‘over weight’ 
  • It doesn’t account for muscle mass

In the letter it stated: 

‘if your son/daughter’s results are overweight they are more likely to grow up to be overweight as an adult’ 

However, if they are using an out of date measurement and a child was deemed overweight in this measurement from their school, they then undergo lifestyle changes because they are told they are overweight, get measured again and are STILL classed as overweight - how would that make that child feel? When there was a high chance they were probably healthy in the first place.

I remember I used to lie to my friends about how much I weighed because I knew I was one of the heaviest and that was before social media and images were making a huge impact on our lives. Imagine you being a young girl, exercises and eats well from their healthy parents to be told your overweight and need to change your lifestyle? I know most 10 year olds would say they didn't care but is it really wise high lighting and labelling them so inaccurately?

And what about puberty now? Girls are hitting puberty at a much earlier age than before, so their height, like my sister’s, may be a huge difference compared to their friends who may not be that advanced in their puberty cycle yet.

I can 100% see where the schools are coming from but there are loads of different ways that school could have done to ensure healthy lifestyles are put in place - what about actually teaching them good and bad foods & encouraging exercising through more after school clubs and lunch time actives. 
I don't believe that labelling kids as overweight through an outdated formula is going to help anything - if you’re going to measure them, at least invest time and money to make sure it’s accurate and then help implement healthy lifestyles through education rather than just stating 'something needs to be done' because as a nation we are all aware of the obesity crisis & that 'something needs to be done'.


Maybe it's my mission to make the change... 

What your opinion on this?

love Chlo xxx
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Saturday, 15 October 2016

Top Tips / Starting your Day Healthy



You're laying in bed & you're thinking 'RIGHT TOMORROW I'M GOING TO START BEING HEALTHY'. We've all been there & the 'diet starts tomorrow' is a very common phrase in most households. Now summer is over & the LBD dress season is here I want to share you with my tips on setting yourself up your health journey & how to ensure you day starts off healthy.

'If you start the day healthy you're more likely to finish the day healthy'

Drink a pint of water as soon as you wake up / 

Flush out those toxins with a pint of water. As you sleep you'll become dehydrated & by drinking water will not only wake you up but help get everything moving again. 

Exercise in the morning / 

Endorphins 1st thing is the morn means you're feeling good by the time you hit your desk. Exercising in the morning will help set you up for the day & those evening soaps will feel be completely guilt-free because your workout is done.

Drink hot water & lemon / 

The ultimate natural detox & feel good drink. Try it & i'm 90% sure you'll feel healthier after one cup.

Start with a good breakfast / 

Breakie kicks starts your metabolism for the day. It actually concerns me when people say they don't enjoy breakfast because it's the first thing I think of when I wake up & certainly the last thing I think of when I go to sleep. Fuel up with some protein & slow releasing carbs.

Take 10 / 

Take 10 minutes to reflect on how you're feeling, what you've achieved and what you want to achieve. Knowing what you need to do & giving yourself a focus for the day will keep off those nasty cravings.

Think what you want & why you want it / 

I feel like im always going to talk about this because it really all does come down to what you want & why you want it. Knowing the answers to those questions is the key to success. Give it a go & never forget it.

Prepare your lunch / 

Fail to prepare, prepare to fail. Cook up extra dinner for your lunch tomorrow - it will stop your trip to the coffee shop being joined by a big slab of cake.

Carry water all day / 

Hydration is key to health & burning fat. If you're dehydrated you're body may trick you into thinking your hungry... have a drink, take 2 & then see if you're still hungry.


love Chlo xxx


Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
& I'm over on youtube now! Please come & subscribe

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Saturday, 8 October 2016

Top Tips / Reaching Your Fitness Goals







Goals are a funny thing, aren't they? Us brits love a final ending, whether it's the end to the crime drama we watch or finding out who's won the GBBO, isn't interesting how we tend to never bother about their after story? Who even won GBBO last year?

It seems that this approach has been adopted by us a culture, we always want a final result & if we don't get the result we want then fudge it! Just give up altogether.
Another one tends to be in the form of excuses,

'oh, it's summer if I can't enjoy myself now when can I?'

Of course, enjoy yourself, we all need too! But try not to let it become a way of quitting altogether. For me, I used to be a serial 'quitter', admittedly the quitting wouldn't last forever but I was ALWAYS stopping & starting. I've battled with being a weekend warrior, read the post about it here! Now, I feel like I'm learning about balance (more to come on this subject) & since learning to have a better balance I'm achieving more results than ever, so here are my top tips for reaching your fitness goals.


Give yourself time / 

Time is probably the most important thing when it comes to your Fitness goals. Give yourself time to develop your fitness levels & slowly increase workouts & intensity. Trying to do things quickly could cause you to over train leading to crash & burning [not literally, well I guess it could be literally] Anyway, take your time & set goals with a long enough time frame.

Variety is key /

Training to run a marathon? Great! but would run 26 miles every week make you excited to run your race? I doubt it. Mix up your workouts to help build strength & challenge your body. Variety keeps the body guessing while keeping things entertaining for your mind. Ever tried circuits before, if not read this about why you should.

Get Foodie / 

Get your nutrition right & you'll be flyyyyyyinggg soarrrring [na stop] but you will be flying towards your fitness goals. Your body using fats & carbs as energy [carbs as the most preferred but fats as the most effective] & then uses protein to help build and repair. Therefore, all three are vital in achieving your fitness goals. If you haven't got the right nutrition, you won't be achieving those goals.

Make decisions / 

As mentioned in my August Thoughts, decisions are key to every success. If you want to get fitter, make the decision to get fitter. If you want to get stronger, make the decision to get stronger. Once you've cemented a decision in your brain & associated all the pleasures you will get from making that decision [& identifying the pains you'll receive if you don't stick to the decision] you're going to be more likely to achieve the end result. 

Everyday is a Monday /

Sack off the 'start on Monday', every day is a Monday. & by that, I mean everyday is a new day. A fresh Start and new day to kick some asss! Having a bad day shouldn't result in a bad week, you'll still see results if you start on a Tuesday. 

Balance / 

This will be spoken about deeper in another post. However, what I've realised recently is the importance of balance. Don't deprive yourself of treats and nights out, it will lead to potentially being socially isolated & cravings that could kill. Give yourself treat days or be good Monday - Friday & slightly more relaxed on the weekends. Whatever works for you, allow yourself your treats. If you want a treat but a slightly healthier treat, see my holland & Barrett haul on youtube.

Feel good, does good / 

Working out can sometimes be a chore & it never helps if you're feeling rubbish. 
If you love to make up & don't feel great without it, go for Bare Minerals. The minerals are too large to go into the pores.
Invest in good active wear. With such a fast moving industry, we're really lucky now that cool activewear in available, so you can look good in the gym now too!


love chlo xxx





Not bored of me yet? Come say hey!

I'm currently running a #100healthydays on my Instagram,
i'd love for you to come have a look - @chlohodgkinson

& I'm over on youtube now! Please come & subscribe

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Saturday, 1 October 2016

Life / Finding your Balance




Finding balance tends to be something us brits tend to struggle with, whether we are workaholics or not-so workaholics or whether we eat to much or too little. Balance tends to challenge us all but I feel as though i'm particularly a nightmare when it comes to finding it. I'm an all or nothing kind of girl & that tends to apply to most things, i'm either really motivated or just not at all. I don't tend to have one cheat meal, i'll have a cheat weekend - & dat nat good.

So, if you don't know already but I have started a 6 week challenge, i'm currently week 2 into it & feeling a lot better about myself. Please head over to my youtube channel if you want to know more about that or read my blog post all about it . Today's post is pre written as by the time you read this i'll either be making my way around the 12km Royal Military Major or would have finished or failed it - it is then the plan to go for some 'celebratory drinks' & if that isn't balance then I don't know what is!

But seriously... balance is something I really struggle with, it's only recently that i've actively focused on this word called balance. Balance in relationships, food, mind & everything else you can balance out. So since Monday 19th September when my 6 week challenge started I have actively been practising balance & here's how...


Head Space app /

Never being a huge meditation fan, taking 10 minutes out of your day to focus on your mindset I've found really helps. Morning, evening, on the train or walking taking time to practise mindfulness really helps. The app gives you 10 free days & then is a subscription fee after that, they often have deals going on so i'd recommend keeping an eye out for those!

Calorie Deficit / 

Trained hard & diet been on point all week? You're likely to be in a calorie deficit, which is exactly what you want if you're looking to loose weight / fat. Therefore having a cheat meal won't do to much damage, some look it as a refeed for your body as it keeps your metabolism guessing... my moto now? You're allowed to cheat if you've earnt it.

You're only human / 

Even in my 6 week challenge, it's at the front of my mind that im not competiting for a competition but i;m trying to find balance. Part of that will include to accept myself or who I am & the body I have. I am lucky in that my body can build muscle and shape quickly & I have taken the time to understand the importance of nutrition BUT I am human. As humans we LOVE fatty & sugary things so if I want something it's completely normal & something little won't damage progress or make me a bad person.

A Cake or a Workout doesn't define you / 

This is something I really think is key. I'm into fitness, yes, but I also bloody cake. If I eat cake or miss a workout it doesn't mean i'm any less into fitness or that i'm still not working towards my goals. A single action doesn't define me but my repeated ones do.

Carbs / 

If you've followed me for a while you'll know I often have a bad relationship with carbs. BUTTTT i've actually been eating them! This is not a drill, but it is in fact true & you know what? I feel bloody great for eating them! I tend to refuel with carbs after a workout.

Plan / 

Planning my days ahead & even months ahead really ground me. I love to be organised and knowing what's coming up and what I need to do allows stress levels to stay reduced.

Managing Emotions / 

I don't like upsetting people. I'm sure that's normal for a lot of people however, for me, even when people do me wrong I really struggle to fight my corner. It's always been the case, even back in school. Instead of thinking of a situation logically to find the best answer I inhale all the stress and then find it really difficult to let go. I've acknowledged this & am now finding my trigger points while using the head space app to accept the thoughts & then let them go.


I feel that finding balance is still going to be a challenge for me but in the 2 weeks i've focused on I feel I have definitely managed certain situations in a better way. If you have any tips on how you find balance & how you practise it please please do let me know, i'm really interested in learning new ideas!

Love Chlo xx



Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
& I'm over on youtube now! Please come & subscribe

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Wednesday, 28 September 2016

Recipe / Guilt Free Cake?















Guilt free cake?! What! Yep, you heard me, well kinda. It depends what you think of guilt free.
This cake contains high fats but is low carbs & sugar free... can I hear a woop woop? *woop woop* (thanks guys)

I made this cake on the Friday & by the Monday is was completely gone, that's probably because it fell over a cheat day & I was a complete piggy.
I try not to make too many 'guilt free' treats because they are not going to get you lean, they are still in fact a treat, so should be still be treated as a treat.. moderation is key but this is definitely better for you than that double choc fudge cake from down the bakery.

Ingredients /

1 cup almond flour
1/2 cup coconut flour
4 eggs
1/2 cup sweetener
tbsp baking soda
1/4 cup melted butter
1/2 cup cacao

- filling & topping (as much as you like)

peanut butter
dark chocolate (leave some for drizzling & decoration)
coconut oil

Method /

/ Put all of the dry mix into a bowl, add the eggs & butter and mix well until combined.
/ Pour the mix into 2 tins & put in the over for 20 minutes - keep checking it's not burning as this sometimes cook quick.

/ Once cooked take out & leave to cool.
/ Melt the dark chocolate and coconut oil in a pan (using the above boiling water method is best)
/ Once the cake is cool, add the peanut butter to one side & the chocolate filling to the other side.
/ Put the cake together & cover with the rest of the chocolate filling.
/ Pop in the fridge to set & then drizzle over some melted dark chocolate & add dark chocolate chunks for decoration.
/ ENJOY!



I'd love to see you guys trying out these recipes - show them off using the hashtag #ChloeCantCookRecipe - let me know how you get on!


Love Chlo xxx


Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
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Saturday, 24 September 2016

Confessions of a Fitness Blogger / #9




I'm a Sugar Addict / 

I hate it sooo much. I just love sugar & love all things processed. BUT I only love the taste.
The feeling these foods give me after is horrible, I get bloated, tired, spotty & miserable...but does it stop me? NOPPPEE.

Reading a book 'Awaken the Giant Within' it tells us all about associating certain choices with pain & pleasure. My biggest battle at the moment is although the pain of eating crap is the aftermath, the pleasure I get from it initially is still greater in my mind... OH THE STRRRRRUGGGGLES.

Monday - Friday I tend to be able to curb these sugar cravings because i'm a girl of routine. When i'm in a routine, cravings are at bay. It's when the weekend hits, i'm not working as much & tend to make plans with friends that the cravings hit. I allow myself a cheat meal which leads to me wanting more leading to a sugar binge... life's hard ey.

Anyway that's my confession for this weekend. I have managed so far not to binge on sugar, but yano, it's still early doors. I've got some Diablo, sugar free choc at hand to help me out!

chow for now

chlo xxx



Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
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Wednesday, 21 September 2016

My Life / 6 Week Challenge




So if you follow me everywhere else it's no secret that i've put myself on a 6 week challenge because what no better way than bracing the warm weather by putting your body through a challenge. This 6 week challenge is to get me the leanest I can be but in the most 'balanced approach' as possible & after vlogging I thought I would go into more detail here & answer some potential questions.

Why? 

So as some may know I did a 12 week challenge last summer, this was quite an extreme one as I needed to learn a lot. However, this year I want to challenge myself in a different way. Previously it was about getting to be a slim jim, this year is about being balanced while still getting lean.. i'm talking relaxed abs kinda thing... so like I want abs but I want cake yano? This summer I relaxed as I trained hard in the Winter & i've loved every second and do not regret a thing but now I feel like my body is ready to get back into it.

What? 

It is important to note hat this challenge is not because I think i'm fat or to become slim in only vein terms. I've struggled with balance for a while now, i'm an all or nothing kinda gal ... eat all da cake or none of da cake. So this 6 week challenge will be mainly focused around creating a balance approach to fitness. Before I have gone full speed into training and cutting carbs and then crashed at weekends. I don't want that, i'm looking to keep my hormones stable while still cutting. You can view my current 'state' over on my vlog, there I have described my current weight & what i'm looking to achieve.
This challenge will also help me refocus on my goals in business & life too. I find i'm my happiest when i'm my healthiest which also leads me to being motivated and achieving my goals - BOOOOM

How? - Nutrition 

Diet is key in any challenge to your fitness. As someone who has previously been scared of carbs [i mean what a pathetic phobia, a foodie thats scared of food] , I will be introducing carbs into my diet after a workout - oats / sweet potato / rice.
I've also been ill on & off this summer with bloating & other things we do nat need to go into!! I will increasing my fruit intake slightly as well as seeds to increase my fibre.
My diet will still be high protein from lean meat & fish as well as consuming healthy fats from fish, nuts and coconut oil - Im even attempting avocado.. check out this confession if you want to know my feelings towards their smooth devil..
Cheat meals WILL definitely be a thing, as said above, it's all about balance. So yes, everything in moderation!

example of food: 

Breakfast: Eggs / Snack: Houmous & carrots / Lunch: Chicken & veg / Snack: banana & nut butter / dinner: Chicken & Veg & rice.

How? -  Exercise

This will mainly be through 20 minutes of HIIT training 5/6 days a week with 2 weighted sessions [one upper & one lower] in the forms of circuit training a week. I will go into more deets about this and share with you some of my workouts - coz like, it's hard to describe ok?
If I have enough time I will plan my workouts so I train twice a day - cardio in the AM, weights in the PM.

Example workout: 

AM - 30:30 Bike HIIT - 20 minutes - 5 min warm up & cool down
PM - Circuits focused on lower body - Glute bridges / stiff leg deadlifts / walking lunges / sumo squats / donkey kick backs

When? 

So I started this challenge on Monday 19th September 2016 & my final weigh in day Monday 31st October 2016.

so that's my break down of my 6 week challenge if you have any questions please just ask! 
I can't wait to share with you some workouts & meals that i'll be doing over the next 6 weeks...

love chlo xxx




Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
& I'm over on youtube now! Please come & subscribe

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Wednesday, 14 September 2016

Vitamin Tea / Fancy a cuppa?







We know we can get vitamins from fruit & veg but what do the vitamins we get really do to us? & do we need more? I'm quite a 'basic b*tch' when it comes to food & I'm not very adventurous so making sure I'm getting enough vitamins is something that concerns me. I've tried taking supplements but I always forget to take them, so when T Plus drinks contacted me about their teas I was so excited about the added vitamins that were in their teas. I don't often write blog posts on one brand as I love to give you guys a variety but it seems to be the first company that offers everything in the form of teas so here's the breakdown:

Need some cleanse / 

Heavy weekend? Or even a heavy year & you're in some desperate need of TLC? Their detox tea holds milk thistle, ginger root & dandelion root which all three are used in China for internal cleansing... I'll take a few pints of that after a heavy weekend. The taste is so amazingly sweet that fixes my sweet tooth in the first sip - the blackcurrant and apple is defo a bit of me. 

Beat the 4pm Slump / 

Yerba Mate & Gerba are your best 'mates' here, they are a natural stimulant so perffeeeect for those of you trying to beat your coffee addiction or for a pre workout - yes, please.


Ready for the Rain / 

With winter just around the corner, T plus's immune is perfect for when we are coming down with cold or flu. So wrap up warm around the fire with this Vitamin C packed hug in a mug!

Multi-Action / 

Our daily hectic lives can often leave us feeling tired and down and lacking in our essential vitamins. The Multi is a fruity mix of body essentials all in one mug - from them to you, you'll be feeling tip top. 


So, do you ya fancy a cuppa or not?

Chlo xxxx


*this is not a paid ad however I was kindly sent these teas & am now a brand ambassador for Tplus drinks


Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
& I'm over on youtube now! Please come & subscribe

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Wednesday, 7 September 2016

Top Tips / Keeping Kids Healthy





Tell a little white lie / 

Most kids are reluctant to try new foods so a little white lie may do the trick here. Sweet potato mash looks exactly like mashed up carrots [a more familiar food] - get them to try the food a few times then bring up that it's actually sweet potato!

Introduce new foods as old ones / 

Normally have chips? Swap them for sweet potato fries. They are a complex carb and a lot healthier for you.

Make food from home / 

Cooking from home already slashes the calories and allows you to have control of nutrients and vitamins rather than eating out.

Get the kids involved / 

Get them cooking up their own food. Houmous is a great healthy dip that can be made from home. You may find they enjoy new foods more if they made helped make them.

Be a good role model / 

If you eat healthy nutritious foods they are more likely to try them after seeing you eat them. 

Switch to Pack Lunches / 

Pack lunches allow complete control over what your children eat. Although, we've come far from Jamie Oliver banning turkey twizzlers, the foods are not always the best they can be in schools. 


p.s a study found that mothers-to-be who had 6/7 servings of fruit a day [including juices] had children who were up to second points higher on the IQ scale by the time they hit their first birthday!! [womens health magazine]



how do you keep the children in your life healthy?


chlo xx
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Wednesday, 31 August 2016

The Thoughts / August




I feel like I say this every single month but can someone tell me where the hell summer has gone? I honestly can't believe we are going into Autumn, I even started my winter gym-wear clothing shop last week. I can't decide if I'm sad or slightly excited for Autumn this year. I'm a sit on the bench kind of person, I know I'm definitely one of those people that when it's summer I look forward to winter & when it's winter I look forward to summer BUT I also get really down in the winter (some say I'm miserable all year round but whateverrrr)

Olympics /

What an incredible year for team GB, I honestly couldn't be more proud to be British than this Olympic games. However, one thing that baffles me, money has clearly been chucked at these sports which is amazing & we've done so well at sport... yet why as a nation are we all still obese? Maybe we should be doing more to get us all moving!


Stella McCartney X Adidas / 


ohhhh ma gad. Can we just stop and have a moment for the new collection of Stella McCartney X Adidas collection - it's bloody gorg & these trainers are 'going straight in my basket. 



Nutrition & HIV link / 

It is said in a recent article that the battle with good nutrition in communities is as big as the HIV battle 15 years a go. The article was based on those in developing countries, however, I'd argue that the nutrition problem in developed countries is a huge issue too - obesity & processed foods are something I often think is never going to be solved

T-plus Teas / 

The yummiest tea you're likely to ever consume. If you want a sweet tasting tea these are definitely for you & with added vitamins along with the green tea you're going to be feeling strong & detoxed in no time. Grab yours here today... 


Making Decisions / 

I wasn't going to put this in here as I wanted to read the full book then tell you how I've applied it HOWEVER  I couldn't resisit. I'm currently reading 'Awaken the Giant Within'. In one part of the book it talks about making decisions and sticking to them & once you've made the decision you should follow through with it to succeed.
My decisions:

1) Find a good balance with food while still achieving my goals
2) Don't binge eat - eat in moderation
3) Get the fittest & strongest I can be through effective training & good nutrition


If you had to make some decisions now, what would they be?

Chlo xxx


Not bored of me yet? Come say hey!
I'm currently running a #100healthydays on my Instagram, i'd love for you to come have a look - @chlohodgkinson
& I'm over on youtube now! Please come & subscribe

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Tuesday, 30 August 2016

Holland & Barrett Haul / Video





Snacker? Sugar addiction on point? Me too... so here's my health food taste test & haul! It might just be what you sugar addicts need to see!

Let me know what you think by leaving a comment on the video & please like and subscribe for me because i'm only a newbie!


love chlo xxx
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Wednesday, 24 August 2016

Recipe / Healthy Brownies






Now if you follow me on Instagram (@chlohodgkinson) you would have seen these brownies crop up a few times & honestly they are my favourite healthy treat ever! *note I say healthy treat, nothing beats cake*

Now before I go on to the recipe please note that i'm a 'chuck it all in & hope for the best' kind of girl. I don't use scales & I honestly do just hope for the best... however, these always work out really well!

Ingredients / 

- Xylitol Sweetner  (add sugar if you want unhealthy, but this is the best sweetner that tastes closest to sugar. Other options include coconut sugar)

- 1/2 scoop Protein ( I used pea protein as my body doesn't agree with whey)

- Linseeds

- Desiccated Coconut (majority of the mix should be coconut)

- Chia Seeds

- Lucy Bee's Cacao Powder

- Lucy Bee's Coconut oil 

- Drop of Almond Milk

-----------------


The very experimental process / 

- Mix together the linseeds, chia seeds & desiccated coconut (ratio of roughly 30:20:50) & the sweetener

- In a pan melt down 3 tbl spoons of coconut oil, once melted, mix in 2 large tbl spoons of cacao powder.

TOP TIP - if you don't have cacao powder, dark chocolate works perfectly! Just reduce the amount of coconut oil & opt for 90% dark chocolate if you can

- Poor into the dry mixture and stir well. Add in the protein & the splash of milk.

*The texture should be moist yet easy to mould around a baking tin - if not play around with the mixture*

TOP TIP - Start off with a small amount of ingredients and you can the add more for sweetness or consistency.

- Put the mixture into a tin & then leave the mixture to harden.

- Once hardened, smooth some peanut butter on the top

- & YOU BLOODY ENJOY THAT BROWNIE!

-------------------------------------

I mean you've got to laugh really at those appalling directions! 
BUT I got asked how I make them & I don't want to lie and pretend i'm a glamorous cook because I definitely am not! So there is my appalling attempt at directing you through these incredible brownies.

Enjoy & please tag me on Instagram if you try them out - i'd love to see your creations!


lol, recipe fail

Love Chlo xxx



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Wednesday, 17 August 2016

Top Tips / Prepping


Food prep the bain of some people's lifes but the key to stay healthy. It's so under rated and can really help you stay on track for your health goals. Here are my top tips: 


Tupperware is my life / 

If you're joining the life of prep, be prepared [lol] to embrace tupperware and welcome it into your life with open hands. I would recommend getting a variety of sizes this allows you to take different snacks in different pots. I have a 'lunch bag' to fit all my tupperare in to stop it all moving about.

Totes are totes amaze / 

Tote bag have become my pride & joy. Lightweight and spacious I carry all my food in one of those. you can buy them so cheap now with loads of different designs that one can always match your outfit!

Cook meals you can freeze / 

The great thing about things like chilli is you can cook a huge batch and then freeze the rest for later in the week. Mince doesn't take long to cook & when all you have to do is defrost it you've got a healthy meal in minutes - add some veggies with it for extra nutrition.

Schedule it in your day /

Actively making time to cook, for me, is essential to make sure i'm prepped. It's the first thing I do after breakfast on my day off.

Make extra at Dinner / 

Make double of your dinner portion for your lunch the next day. Save washing up & chuck it in a tupperware box ready for the next day.

Don't forget cutlery / 

If you're out and about for the day this is key. I've been caught countless times on trains and benches without a fork when I go to eat my chicken while on the move. 

Buy in bulk for cheaper alternative /

Amazon is great for buying nuts in bulk. It works out so much cheaper in the long run - just don't be tempted to over eat.

Have a plan / 

Planning your meals & what you're going to need when is key. Out from 8am - 8pm? That's 2/3 snacks & 2 dinners - once you've planned you're ready to prep.



let me know how you get on

Chlo xx
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Wednesday, 10 August 2016

My Life / What I Eat In a Day




I've been meaning to do one of these for ages & didn't know the best way to go about it. So, I thought I'd share what I normally eat on a daily basis. This is based on what works for me, some may say I eat too much of a certain thing, other days I don't eat enough. Everyone is different & please note this is not every day! I eat crap too but Monday - Friday this is what it tends to look like... can you tell i'm a creature of habit & love routine ha!
So as I've been asked to do this quite a few times... here goes:

Breakfast / 
[always eggs]

/ Scrambled egg & smoked salmon
/ Scrambled egg [add tomatoes, onion and mushrooms]
/ Eggs & bacon [fat cut off, sometimes add mushsrooms]

Coffee & at least 1L of water

If I have time: Green Smoothie [spinach, lemon, lime, kiwii]


Mid Morning / 
usually 11:45am

/ Chicken & Salad [add feta for fats]
/ Chicken & Veg
/ Small portion of mince
/ Rice cakes with peanut butter
/ Protein shake [rarely]

I would have drank 2L of water by now


Lunch / 
usually 2:30-3pm

/ Chicken & Salad [add feta for fats]
/ Chicken & Veg
/ Small portion of mince with veg


Mid-afternoon / 
Usually, pre workout

/ Spoonful of Peanut butter 
/ Pick fruit from the fridge [strawberries, berries, grapes]

*because I eat lunch around 3 this is all I normally need*


Dinner / 
This varies

Chilli
/ Lean mince burgers with salad
/ Chicken & veg stir fried
 / Chicken & salad [add feta]
Any of the lean in 15 recipes  - I'm a huge body coach fan


Before Bed / 

/ Dark chocolate & peanut butter
/ Peanut Butter & rice cake



With meals I tend to add feta or halloumi cheese to increase my fats.

What do you eat?

Chlo xxx



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