Growth by Chlo

a VERY active weekend, hallelujah
getting out of my comfort zone, hallelujah
eating well, hallelujah

28 weeks out from Queenstown marathon, hallelujah

What the Growth By Chlo girly pops have to say about their coaching experiences, swipe to the end for the mic drop 😱🤩

Struggling to grow your glutes? 👀🍑

Here are some current staples in the GBC girls glute workouts & some of my personal faves

Hip Thrusts:
One of the best for growing glutes, directly trains hip extension & maximises tension at the top, it also engages your glute medius & hamstrings for support & stability.

Romanian Deadlifts:
Key for building hamstrings & gluteus maximus, they train the hip hinge under stretch, also recruiting the erector spinae to stabilise the spine throughout the movement.

Step ups:
Great for building glutes, especially when driving through the front leg/glute, also recruiting quads & hamstrings whilst improving your single leg strength & stability

Abductions (leant forward):
Stretches the glute muscles more, increases your engagement in your upper glutes & better isolates the glute medius, the forward angle minimises involvement of the hip flexors.

Meet Alysia, one of my long term clients 🤩

I first met & started coaching Alysia whilst she was working alongside another online coach, our relationship at the time was for me to take her through a face to face session weekly with her already planned program & give her a bit of a push whilst correcting her technique where needed.

Since the Alysia has fully jumped over to GBC as a full hybrid client, we have re-structured her programming to suit her lifestyle more realistically, set some intentional (yet achievable) goals & worked on enjoying the process, which has led to her being-

More consistent with her training
More intentional with her training 
Pushing new limits
Scales going down & strength continuously going up

And the best one yet?
Her confidence within herself & on the gym floor has sky rocketed!!! 🔥😱

Although this process we have maintained a healthy balance of training 3 x sessions a week, still enjoying life outside of the gym, still eating the foods she enjoys & still listening to her body to rest when needed (without the fear of losing progress)

If you’re ready to start seeing results & not turn your whole life upside down over night trying to get them, application for coaching is in my bio xx

Let’s start mapping out your goals together & plan a enjoyable process for you 🫶🏼

it ain’t a typical chloe weekend without a run, a sweet treat & minimal screen time 🌧️

not all the progress is done in the gym 🫶🏼

progress is also made when you put yourself in the right environment & around the people who want to see you win (hallelujah)

progress is made when you stop consuming anything that de-values your life & your potential (hallelujah)

progress is made when you look after your mental health the same way you do your body (hallelujah)

progress is made when you learn that movement outside of the gym is just as important as movement in the gym (hallelujah)

The week that was!
This week looked like, runs, treats, days & nights with the gals, sunrises, caffeine & gym (always) 🫡

Really doing my best to SLOW down on the weekends & reset, I think we did that this week 🫶🏼

Waiting until you’re ‘ready’ will never make you ready…

No one feels motivated this time of year, we’re 4 months in, the appeal of ‘new year, new me’ has worn off & the standard you’re allowing yourself to accept has you telling your self ‘maybe next year’

So you’ve had a few social events pop up, the weather is changing & it’s getting cooler, you have had a few disruptions to your normal routine so now is the perfect time to throw in the towel?

Girl let’s change that narrative asap

The girls that want to stay in shape & work towards their goals act anyway, regardless of their social calendar, the weather or routine interruptions.
They made a promise to themselves, just like you have. 
So let’s not break the promise.

No journey is going to be smooth sailing or easy, but you do have to go at it head own & push through the hard things.

So instead of focussing on having everything go to plan all the time, focus on the bare minimum & build from there…

Think of it as you ‘minimum standard’ check list…
i.e “train 3x a week, prioritise protein in each meal, 2L of water daily” or “intentional movement 3x a week, 3 main meals a day, no phone 1 hour before”

Whatever it is, make it simple, intentional & most of all achievable.

This is exactly what I teach my girls through coaching with me, we start small with achievable goals & habits & build from there, any detours or roadblocks we reach we map out how to get through them & maintain a enjoyable process throughout all of this.

Coaching enquiry in bio, let’s chat 🫶🏼

Come spend a random (not out of the ordinary) Saturday with me! 🤷🏼‍♀️

Weekends aren’t too special for me, pretty much the same rinse & repeat every week, just a tad slower & not always on a strict timeline!

Surprisingly still trying to figure out what balance looks like for me, I am a constant Go go go person & hate it when I am sitting still (work in progress)

One of my goals this year was to slow down & actually take care of me, which over the next few weeks I will explain more on this journey! I am embarking on something really big & scary this week, something that has taken me years to come to terms with & ask for help..

But this Saturday looked like a few AM clients, a gym excursion, carbs & more carbs, a run & a work block! 💗

CHANGE YOUR PRIORITIES 👀🤝

‘I don’t have time’
‘I don’t know what to eat’
‘I hate meal prep after 5 days’
‘It’s boring’

I could go on, but I’m gonna change the narrative for you, 1-2 hours out of your week can set you up for 3-5 days…

Next time you say ‘I don’t have time’, ask yourself:
How long have I scrolled on Tik Tok for or watched Netflix for this week?

Next time you say ‘I don’t know what to eat’, here’s 4 staple lunch or dinner ideas I have on repeat:
Search ‘easy meal prep ideas’ into tik tok next time you’re on there 👀

Next time you say ‘I hate meal prep after 5 days’, prep for 3 days? No one wants the meal prep I o & no one should want to waste food either.. so what suits your lifestyle & not what influencers tell you to do.

Next time you say ‘it’s boring’, include meals you enjoy? The internet is wide open for recipes & healthier takes on your fave dishes… use it to your advantage…

Now read that again and ask yourself if your priorities are in order or it’s easier for you to make excuses…

a balanced long weekend in deed 🐣☕️🍸