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

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


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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