Are you struggling with bloating? Tiredness? Or do your energy levels seem to really dip during the day? Cravings seem to be unbearable? You just want to feel connected to yourself again?
You can’t seem to change your body composition? Finding it harder to find the energy, finding it harder to get up and move the body?
Well this is where my skill set comes in handy, I have studied into the specific variables which compliment healthy digestion, optimising metabolism and gut health… which in turn all influence body composition shift, hormonal balance, cognitive function and all round healthy mind, body and soul.
A month personalised nutritional plan with me, you ask, what does it offer? Flexibility and options to explore food, find new ways to utilise macronutrients and understand how food is all about NOURISHMENT. Finding a flow with nourishment to achieve energy level increase, better sleep quality, less bloating, body composition shift and working with your hormones to honour your journey. During the month you will check in with me weekly and have communication during this time to make sure any micro adaptations can be made to make the journey smoother and more personalised as you start to find your flow.
A month’s nutritional plan is only £50.00!
Contact for a free consultation!
CWH Evolution Fitness
Nearby gyms & sports facilities
Newbold College, Bracknell
Bracknell RG426LR
Bracknell, Bracknell
Bracknell
Princess Square Shopping Centre, Bracknell
Bracknell
Bracknell
Bracknell RG121LS
Level 3 Easthampsted Works, Bracknell
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from CWH Evolution Fitness, Personal trainer, 47 Albert Street, Fleet.
The birth of CWH Evolution Fitness has allowed me to spread my wings as a Personal Trainer and provide others with an opportunity to evolve into better versions of themselves- Mind, Body and Soul.
Operating as usual
I am offering a Nutrition PLAN – structure £50.00 ONE OFF PLAN.
What does this entail? …
This is a personalised nutritional meal plan for a months structure. You will check in weekly to just maintain accountability.
The meal plan will compliment foods you enjoy but also sticking to whole foods, minimising processed and reducing inflammation as much as possible. The meal plan will also reduce blood sugar spikes, this will be done through foods that you eat together.
Macros and calories will be calculated and formulated with a accountability of activity levels. This does not mean GYM TRAINING, but any means of movement. This will also incorporate steps as well.
If you are female and still have a menstrual cycle I will introduce a structure that works with your hormones and not against them. Understanding to nourish your hormones is exceptionally powerful.
If you are peri- menopausal or post this will also be the catered for.
Another area that will be considered (regarding no eating disordered history or current issues), both intermittent fasting protocol alongside gut health support.
IF YOU ARE INTERESTED IN SIGNING UP, this will consist of a 15/20 minute consult so I can document all information needed. From there you’ll make the payment and I will formulate your plan which will be ready within 48 hours.
DM for more information 🤍
Would YOU be interested?
LIKE THIS POST 🤍🤍
Time to enquire!
EVOLVE ✨
Client Transformations… 🤍
So much more to share and celebrate!
I work so presently with each and every client we celebrate in that moment and then with that energy we push forward to the next chapter, continuously evolving… 🦋
My team are incredible, in everyway and it gets me emotional writing this but I am so grateful for each and everyone of you.
You INSPIRE ME!
Are you ready to evolve yet?
Message for more details;
1-2-1 Peronsal training available (limited spaces)
Online coaching - package available
Join us 🤍🤍
💪🏻🤍
PA-G FULL CLASS TIMETABLE 🔥 ⠀
⠀
Get yourself booked in for your first free class !!! Message us or book on the app 💪🏼
Don’t underestimate the power of consistency… 🔑
Not only has my client changed his aesthetics, changed his lifestyle and his mindset...
But this all began on the basis of “rehabilitation” for his ankle due to having a metal ankle plate…
However we focused on rehab and stabilisation but through the process we’ve adjusted nutrition, training plans and pushed corrective technique and progressive overloading to achieve strength and hypertrophy! The results on his ankle and physique speak for themselves. Incredible journey so far…
Absolute machine…
Already onto the next chapter, watch this space!
Videos on the next post of his training! 💪🏻
DM for enquiries,, 🦋
Understand what you train, why you train and how you train to OPTIMISE your performance!
Q&A!!!!!
I just want to say what an incredible day yesterday at PA-G with the team and everyone who came through, such a special day … 💙💪🏻
The atmosphere was truly incredible!!!!
I also would like to say a BIG THANK YOU to all my clients who came down to check out their new home & for the new clients ready to kick start their evolution!
Such an honour to be apart of PA-G, 2022 here we come 💪🏻💙
Any enquiries please DM …
CWH Physique Evolution
Come and check us out!! 💙
COME AND SEE US THIS SATURDAY FOR OUR OPEN DAY!!!!!!! 💪🏻
Come and train with us between 12-5pm
and then enjoy some protein and Prosecco 5pm-8!
DM or comment for a free consultation!
Cannot wait to see you!
💙
Considering doing a guided meditation session weekly again, would people be interested? ♥️
Well… what can I say… 🙏🏻
This beautiful soul has embarked on a journey that has only ever shown strength, upon strength, upon strength…
Mental 🧠
Physical 💪🏻
Emotional 🦋
She only ever wanted to learn, to understand every chapter, every step, every decision…
It was never smooth sailing but she never EVER gave up!
She is one of the strongest women I know.
Not only has it been an honour training you but it has also been such an honour to watch you blossom into the woman you are today! ♥️
Forever admiring your strength.
Here is to the next chapters… let’s go get it girly!
Hip shifting!!!!!!!
**Left post-op, right picture 3 months into rehab 💪🏻
A quick back story to my client… he came to me due to chronic back pain and continual back spasms.
We worked hard on mobility, postural alignment and specifically releasing the hips and re-strengthening his glutes and core. But also working heavily on deep diaphragmatic breathing (we will come back to this another time).
As time went on we established that he was also needing a hip replacement, but back pain had gone and spasms under control!
Therefore we knew that it’s even more integral that we strengthen his quads, hamstrings, Glutes and core, basically everything around his hip flexors!
Once out of his hip replacement, he was back up and moving post op in a couple of weeks! It was incredible. However, there was an obvious hip shift when he would perform a squat to 90 degrees - this can be due to the excessive tightening of the new hip joint to prevent dislocation, but… the body will then naturally compensate without correction. This is why REHAB is so important!
What is a hip shift and why might it occur?
It can occur for several different reasons, such as mobility imbalances, strength deficiencies, and motor control issues.
Which would make sense post hip replacement!
Therefore we needed to work hard on strengthen but also correcting this shift ASAP!
If the hip shift is left it can lead to compensation of the hamstring, quadriceps, and groin strains, along with low back and sacroiliac (SI) joint pain.
Why do we focus so hard on the glutes?
When your glutes are weak, they can cause decreased mobility in the hips and the body then over-compensates for the lack of function and mobility from those two areas, which then leads to improper use of the rest of the muscles!
Your glutes are not only your body's largest, most powerful muscle group. But training them will help improve your posture, minimize back pain, and generate speed and power during exercise and athletic performance!
Question is, are you suffering with back pain?
Do you train your Glutes?
Have you ever assessed your posture?
Do you know how to engage your core correctly?
**Any enquiries or questions please DM or email
70 years old!
Absolutely incredible, my client has come back from 2 minor spinal procedures...
What’s your excuse?
He trusted me and we have gone on this journey together knowing he will only come back stronger and here he is!
From not being able to move from the floor, to now doing his own bodyweight pull ups!!!!!!
There is so much more to training, so much more to “personal training”...
This is why I LOVE the job I do, because it’s not a job it’s a passion.
Don’t let ANYONE tell you, YOU CAN’T!
**Enquiries to starting your journey for 2022, please send a DM or email!
Exceptional. Powerful. Incredible.
This is only the beginning for you and I am honoured to be your coach.
Let’s go! 💪🏻
April is getting CLOSER!
Have a quick sneak peak into what goes on when I am training my clients!
“Check out only SOME of my INCREDIBLE clients...
Have a glimpse of how I work & what it might look like!
We are all about corrective technique, concious movement
& challenging the body in new ways. Finding new strengths,
applying and learning about YOUR body to create the best possible outcome for performance, visual aesthetics, prevention of injury, but also mental focus!
I work with a variety of amazing human beings, all on different journeys, different goals, abilities and fitness levels.
ALL unique in their BIOLOGY and thats the best part, its a PERSONAL journey for YOUR best outcome!
This is only one part of the journey...
I cannot wait to have my clients back! Virtual just hasn’t been the same, BRING ON APRIL 12th!”
..
DM for any enquiries, slots are booking fast!
Or email; [email protected]
TIME TO EVOLVE!
Please comment, like & share - Thank you 🙂
Stop the IDEOLOGY and start looking at the BIOLOGY!
Why did I personally cut out refined sugar...
It’s not for everyone, as we are all on different journeys but once I started to learn the biology of my body, this is when I started to apply LIFE changing steps...
Just putting a few things into context, when I was consuming a lot of refined sugar and I was also suffering from binging, this became worse throughout my PMS (luteal phase to be precise) and would occur on a regular basis. It needed to stop... I knew it was affecting my hormones more than I realised, which linked to my physical, emotional and mental wellbeing...
Since cutting the refined sugar out I no longer get urges for sugar, binging or cravings! My PMS symptoms have reduced and I now happily and confidently replace my refined sugars with natural sugar for example, fresh fruits, dark chocolate, organic honey, dehydrated mango, the list is endless. I never miss refined sugar!
But what actually occurs when we eat refined sugars?
The body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket (can increase feelings of anxiety, hunger and lethargic behaviour).
Refined sugar is digested quickly and has no nutritional value, you don't feel full after, no matter how many calories you’ve consumed, which is why we can over indulge... which in turn becomes the problem making us feel worse in the long term.
How does it affect our hormones?
Refined sugar has also be known to stress your “adrenal glands” which regulate your stress hormone (cortisol) and aldosterone for your blood pressure. Two hormones you don’t want to increase rapidly! It has also been found to stress the thyroid which secretes hormones, maintains metabolism (breakdown of energy), cognitive function and body temperature!
Over time eating a lot of refined sugars can lead to symptoms like headaches, low energy levels, and inflammation! Cutting sugar out of your diet will likely decrease inflammation, boost your energy levels, and improve your ability to focus. What is there to lose?
To become aware of the above was enough for me to apply small changes!
How do I start reducing my refined sugar? It all seems a bit much?
Firstly take a look at how many times you eat refined sugar on a daily/weekly basis! Self-awareness and reflection step 1!
If you consume refined sugar everyday, then apply a micro step and every other day replace a source of refined sugar with some fresh fruit, dehydrated mango, or even a gut friendly naturally sweet smoothie!
There are so many options, sometimes you just need to experiment...
Monitor your mood swings, monitor energy levels!
Does it improve?
If you’ve completed the first micro step, following week apply your next step, having refined sugar 3x a week and experiment with alternative healthy treats!
Hope this has been informative and helpful!
Keep going, microsteps, small adjustments, long term benefits!
Keep Evolving!
Message for any enquiries regarding Personal Training, I have limited slots available.
Why is it important to MOVE and why could my lymphatic glands have anything to do with movement?
Sometimes knowing more than just, “it’s good to move”, might help you to understand your body and why you’ll benefit more than you realise.
**Movement can be anything you like it to be, as long as your moving your muscles and increasing your HR! Simple!
But your body is where the magic happens, you just have to help it along!
Why could a simple couple of stretches, 50 bunny hops, 10 squats or a morning walk... bring so much to the body?
BECAUSE IT WAKES UP YOUR LYMPHATIC GLANDS! ....
What are your lymphatic glands?
- A bean shape structure that is part of your IMMUNE SYSTEM. They filter substances that travel through the lymphatic fluid, they contain lymphocytes (white blood cells) ... these help the body fight infection and disease. There are HUNDREDS of lymph glands throughout the body.
SO WAKE THEM UP!
How do I wake them up? Taking back to the start, MOVEMENT!
Wake your lymph glands up... STIMULATE this system... MOVE YOUR MUSCLES AND GET THAT HEART RATE UP.
GET MOVING!
...
Time to evolve, this is a journey. You write your life story! Make those little changes, starting today!
...
Private message for any PT enquiries 🖤
- Only a few spaces available for now and April!
I truly, from the bottom of my heart LOVE what I do.
I feel honoured to train, support and guide such incredible human beings.
Still questioning having a Personal Trainer?
Take a listen...
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Charlotte Walker-Hebborn
A bit about me and CWH Evolution Fitness!
Having always been a very keen sports person, I have competed from a young age, enjoying and taking part in a variety of activities. For example, reaching National level as a swimmer then stepping into a rowing boat on the river, to getting involved with martial arts (Muay Thai). The forever growing passion brought to light the interest of physiological and psychological fundamentals of sport leading to the pursuit of a degree in sports and exercise science at Lincoln University 2016.
My dissertation “Behind The Scenes of a Female Bodybuilder”, submerged me into the world of bodybuilding to understand the mental and physical elements of a female athlete. Through passion, commitment and discipline I achieved first place taking the title of “NABBA South East Athletic Figure Champion 2018”. With further invitation to the British Finals where I took third place. The experience has given me an excellent grounding in strength and conditioning, mindfulness, self-awareness and nutrition.
After graduating I moved straight into the private sector of health and fitness…
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47 Albert Street
Fleet
GU513RL
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