Curly Chlo Fitness

*FOOD INSPO* Here are some of my latest meals and regular snacks that I have ( TW ⚠️ calories mentioned )

🥗Delicious tuna salad, packed with lettuce/ crunchy veggies/ egg/ avocado/ skinny food mayo = 462 calories + 47 grams of protein

🍣 Teryaki salmon, paired with a homemade stir fry full of veggies and udon noodles = 522 calories + 34 grams of protein

🥕 Grazing plate with reduced fat hummus/ carrots/ cucumber/ tomatoes. Perfect to share with friends! Calories/ protein specific to portion size.

🤎 Meatballs and wholegrain rice with a side of asparagus = 370 calories + 29 grams of protein

🍳 Mushrooms with onion and scrambled eggs made with almond milk! The most dreamy brunch, served with sourdough/ bagels and smoked salmon. Calories/ protein specific to portion size

🍫 Snacks! Here are some of my favourites:

Gr***de cookies and cream = 217 calories + 23 grams of protein

Gr***de salted caramel = 226 calories + 20 grams of protein

Gr***de Oreo = 233 calories + 21 grams of protein

Strawberry peeler = 51 calories

Milk chocolate bar = 227 calories

White twix = 116 calories

Kit Kat white = 106 calories

Kit Kat original = 104 calories

Chupa chups = 47 calories

Gingerbread men = 88 calories

Haribo fruitilicious = 45 calories

***LET’S GET WERK’ING***

I’m super excited to be joining the family and bringing you a new PLAN B class called ‘BUILD’ 💪🏻

Build will focus on increasing strength and using body weight to improve muscle mass for over all health. ( Yes that’s right, no equipment needed! )

My first class will be held on MONDAY 6TH FEB - this will be an ONLINE CLASS, so why not come and join me?! 🙋🏼‍♀️

Price: £5 per class

Class duration: 45 minutes

Feeling: Priceless ☺️

WERK are creating an inclusive, welcoming fitness space and community for Women 💗& LGBTQIA+ 🏳️‍🌈

Head to the link below to book a place:

( *booking link in bio* )

https://werkgym.co.uk/classes/ola/services/wer

PERSONAL TRAINING BASED IN BUSHEY HEATH ( PRIVATE STUDIO )

FANCY A TASTER PERSONAL TRAINING SESSION WITH ME CURLY CHLO FITNESS ?!

💥OFFER💥I am currently offering a one hour taster session for just £25 !

📍 Based in Bushey Heath, my fully sanitised private space makes for the perfect environment where we can really focus on our one to one training enhancing the ‘Personal’ element.

WHAT WILL YOU GET IF YOU TRAIN WITH ME ?

🔥 1 to 1 Personal Training
🔥 Nutritional Advice
🔥 A Private Weight Log and Progress Diary ( if requested )
🔥 24/7 Support

To book a taster session drop me an email on [email protected] with the subject ‘Curly Taster’ 📲

HOW TO MANAGE SOCIAL OCCASIONS WHILE ON YOUR HEALTH AND FITNESS JOURNEY! So you decide you would like to focus on your new year goals, but how can you possibly do this without feeling guilty of socials ? Well I’m going to give you the answers so you can stop using the line ‘I’ll start on Monday’
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👰🏼‍♀️WEDDINGS: You must understand that weddings are a one day event, your whole weekend is not ruined. You have to enjoy and live life! One day will not majorly effect anything, what will is the continuation or longing for an excuse. ‘Oh well May as well get a dominoes after as I’ve ruined my diet’ Don’t get me wrong sometimes this is what we fancy and that is ok! What I’m saying is if you did this at every wedding, it is a simple fix that can be avoided! TOP TIP: ENJOY THE DAY-GET BACK TO WORKING TOWARDS YOUR GOALS WHEN YOU CAN!
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🍔MEALS OUT: I’ve been there, panicking as soon as a plan is made involving food? Stressing about losing progress/ gaining weight from ONE meal. You are in control- fancy a pizza? then have it! Want a burger?go for it! Feeling a salad? enjoy! You shouldn’t restrict yourself. Let’s say you have 4 meals out in a week, be smart with your choices. Pre booked a new restaurant?Get what you want from the menu and enjoy! Next day at the usual spot with friends? Normally go for a burger? Why not try a lower calorie dish, have a burger at the next one. If calorie counting you could save up some extra cals by having less in the week. Hold back 50 cals a day then come Saturday you have an extra 250 to play with! The key is to enjoy yourself while adjusting for your progress. Make sure you are not depriving yourself. TOP TIP: DO NOT MAKE YOUR LIFE MISERABLE FOR THE SAKE OF ONE MEAL, EAT WHAT WORKS FOR YOU AND MAKES YOU HAPPY!
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🍸DRINKS: ‘Fancy drinks after work?’ You want to go but have guilt of drinking. Why not fit drinks into your calories? I’m not saying go crazy but why not pre plan X amount of drinks? Or go for lower calorie options/ soft drink - still go and enjoy the social. TOP TIP: DON’T FEEL THE NEED TO SKIP SOCIALS, YOU CAN FIT THEM IN AROUND YOUR LIFESTYLE

January meals are boring… NOPE! Here’s some of my meals from the past week. Do they look boring and flavourless to you ?!
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Think January is all about having salad, no protein or carbs ? NOT AT ALL!
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Meals are not and should not be boring, go for what you enjoy! I’ll talk you through some of my meals this week pictured:
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1️⃣ A Quorn sunday roast! All though I do eat meat I absolutely love Quorn products and have a lot of them within my diet. This ‘fake’ turkey roast was delicious paired with sage and onion stuffing, potatoes, broccoli & cauliflower and Yorkshire’s of course.
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2️⃣Diced beef in homemade gravy over rice. Another delicious win and full of protein!
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3️⃣ Bean soup, my winter favourite! This soup is so delicious, filling and can be eaten by itself or paired with a bread roll.
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4️⃣ Meatballs and rice with a side of veg. A classic, delicious and full of flavour.
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5️⃣ Vegetarian bolognese pizza bites with veg. Another meat substitute product that I love, easy to prepare and super filling.
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6️⃣ Quorn chicken tikka masala, great as a time saver! All pre made and tastes just like the real thing. I added a side of veggies to this too! Always good to bulk up your meals with some greens 🥦
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7️⃣ Protein pancakes! A great breakfast, paired with some white chocolate skinny food spread of course. So much protein in that first meal of the day and taste too good to be true!
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Now all of these meals fit within my personal calorie deficit ( eating less calories then you burn ) This will be a different number for everyone depending on everyday activity levels, age, exercise routine and lifestyle. It is always super important to work within your own deficit and not copy another person! For any advice on this subject drop me a DM and I would he happy to help 📲
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To summarise, cook meals that YOU enjoy which hit your macros, work within your calorie deficit ( should weight loss be your goal ) and make you feel good!

HAPPY NEW YEAR GUYS! 💗 Hope everyone is well! Thought I would share my top tips to help you achieve your new year fitness & health goals:

1️⃣ Get an exercise regime in place, whether that’s joining a gym/ trying a new fitness class/ running/ walking/ spinning/ boxing/ hiit… find something that you will stick at which makes you feel good! Set yourself targets to hit during the week E.g training 3-5 days a week.

2️⃣ Focus on getting at least 8 hours sleep a night, this will optimise your days to the full. It makes a huge difference in your energy level when fully rested through sleep and avoids the excuse of ‘I’m too tired to workout today’

3️⃣ Start reading motivational feel good books, two of my favourite authors are Rhonda Byrne & Vex King! The secret is an excellent read as is good vibes good life. Focus on uplifting yourself through reading and putting positive manifestations and vibrations into practice.

4️⃣ Aim to drink between 2 and 4 litres of water a day! Hydration is key with regards to fitness and keeping your body fully nourished.

5️⃣ Get in your steps, walking is amazing for not only physical but also mental health. There’s nothing better then feeling fresh, uplifted, motivated and free ✨

6️⃣ Check on those around you, new year can be a tough time for others. Some may feel lonely, lost or out of sync. It’s super important to put out into the world what you wish for others to give back to you. Maybe even ask a friend to be your gym buddy and get uplifted together!

Just remember you can do this! What’s stopping you ?

If you are seeking a Personal Trainer, let’s do this! 🙋🏼‍♀️… drop me an email to get started, what are you waiting for ?!

E: [email protected]

I can’t wait to help you become the best YOU! ✨

The face behind the curls 🙋🏼‍♀️

Hi I’m Chloe ( aka Curly Chlo Fitness ) and I am fully qualified as a LEVEL 3 PERSONAL TRAINER 💪🏻 I have a private Studio located in Bushey Heath 📍Offering both one to one and two to one training sessions. I started with my LEVEL 2 GYM INSTRUCTOR qualification, teaching my own Curly Circuits group classes. Now focusing on PT clients I am extremely passionate, hardworking and driven to guide you to become the best version of yourself!

Why train with me ? I have a solid training approach, taking on board both the clients goals and needs alongside a motivational style of training ✅ It is never just you on the journey, I will be there every step of the way offering 24/7 support, advice & of course someone to talk to!

If you would like to train with me, please drop me an email 📲 on [email protected] ✨

LET’S TALK NEAT - WHAT IS IT AND WHY IS IT IMPORTANT?

NEAT stands for NON EXERCISE ACTIVITY THERMOGENESIS⚡️So what does this mean? This would be all of our movement and energy used outside of exercise/workouts. Examples include daily non exercise activities such as walking, doing household chores, packing away shopping, playing with the kids, walking your dog, gardening, washing the car… the list goes on!

SO WHY IS IT SO IMPORTANT? Of course we can burn lots of calories in a workout be it hiit/ weight training or long steady duration cardio. However your NEAT is super important as this is what your body accounts for the rest of the time. Let’s say you get 8 hours sleep, do a workout for 1 hour then you have a whole 15 hours where your NEAT comes in to play ( unless you just didn’t move all day which is highly unlikely. Even moving around unpacking the dishwasher, all activities that we don’t even bat an eyelid at are NEAT ). NEAT HELPS MAXIMISE THE AMOUNT OF CALORIES THAT YOU CAN BURN IN A DAY🔥 Check out this walk I went on, a one hour 23 minute walk whereby I burnt 554 calories. This was not an overly strenuous walk, the weather was lovely and I just wanted to get outside! It’s also super important to remember how much walking can help our mental health, just being outside taking in everything and not being on our phones can make all the difference to a day! Now of course we aren’t going to specifically track our NEAT for the whole day, our body is simply working away behind the scenes.

IS YOUR GOAL WEIGHT LOSS? If so we can really utilise our NEAT! Most people think of intense workouts when it comes to weight loss, while this will burn a high amount of calories we need to understand this is not the only way! You can increase your NEAT by adding in additional walks, perhaps you’ll park the car at the back of a car park to enhance your NEAT, maybe you’ll walk over to a friends house that lives nearby instead of driving, take the longer route home when walking back, do some gardening, whatever it is it will have a significant effect on your weight loss journey. SO GET MOVING-INCREASE NEAT! ADD IN SOME WORKOUTS! GET IN A CALORIE DEFICIT AND YOU CAN DO THIS!

HAPPY FRIDAY 🎉🎉🎉

Ok so it’s been a while since I posted guys 😂 this year has just been super busy and I’ve really been focusing on myself and all of the wonderful people around me - friends, family & clients 💗 I will be making an active effort to post more in the coming months.

With summer around the corner now is the perfect time to share some workout/ diet/ lifestyle inspo and ideas! Let’s get motivated together 👀

I just got back from a lovely trip to Edinburgh ( this pic is from the hotel gym obvs 🤣 ) and I wanted to shed some light on how important it is to stay active and keep moving while away!

So here are my top tips for ways to get in some movement while away on a city break:

🏴󠁧󠁢󠁳󠁣󠁴󠁿 Research the best walks/ hikes in the area. Explore the history, beautiful views and release endorphins all at the same time, even better it’s for free!

🏴󠁧󠁢󠁳󠁣󠁴󠁿 Go on an early morning run and see the true beauty of what the city has to offer, you never know what you might discover

🏴󠁧󠁢󠁳󠁣󠁴󠁿 If the hotel has a gym and you enjoy it then why not do a workout ? You don’t have to spend hours in the gym, simply set aside 30 - 45 minutes of your day to get in some training

🏴󠁧󠁢󠁳󠁣󠁴󠁿 Do a hiit workout in your room even if it’s 10-15 minutes it all counts towards the common goal of getting in additional movement

🏴󠁧󠁢󠁳󠁣󠁴󠁿 Simply strolling the shops is an excellent way to get in some steps, you don’t have to power walk everywhere. Take your time and enjoy every step you take, no need to rush or put pressure on yourself

🏴󠁧󠁢󠁳󠁣󠁴󠁿 Go for a swim ( dependent on location ) but swimming is an excellent full body workout and a great way to clear your mind. Whether it be in a hotel or even in the sea wherever you are do what makes you happy ☺️

🏴󠁧󠁢󠁳󠁣󠁴󠁿 Take your kids to the park and have a run around with them! You can even use some of the equipment to add an extra energy burst such as step ups/ pull ups/ monkey bars etc..

🏴󠁧󠁢󠁳󠁣󠁴󠁿 Rent a bike and cycle through the beautiful scenery or use it as your main form of transport to get from place to place

MOST IMPORTANTLY ENJOY YOURSELF AND DO WHAT MAKES YOU HAPPY 🥰

LET’S TALK ALL THINGS CHRISTMAS AND FOOD🎄🍗🍔🍕🍿🍩🍭🍫🎄
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So how do we enjoy ourselves for the Christmas period while still aiming to achieve our fitness/ health goals ? Truth is, the answer is different for everyone depending on preference, journey & action. Here are some of my top tips/ ideas for your own personal journey:
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1. Enjoy meals out with friends/ family. Don’t feel like you can’t eat what you want! Put some extra work into the gym. If consumption calories are increasing then it’s simple - focus on burning more calories in your workouts 🔥 (L*D Cardio/ hiit/ walks/ jogs) whatever works for you!
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2. Stay on track with a specific training schedule. Ensure you aren’t making excuses! Keep a checklist so you know that your hitting every single planned workout. Whether you want to train 2 or 5 times a week, find a balance that works for you and stick to it!
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3. Don’t feel pressure to say yes to every single meal or drinks. Put yourself first! Around Xmas we tend to feel pressure to attend every event/ invite that we receive. The solution is simple, if you don’t want to go then don’t go - Do what makes you happy!
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4. Eating well around your meals/ parties is a great way of keeping on track! Allow yourself to enjoy these Xmas plans. What’s important is not spiralling and thinking ‘oh I’ve had a big calorific meal, may as well keep snacking for the rest of the day/week’ Think of it as having added extra treats but still working towards that goal. Especially if you have a maintenance weight goal - this will really help!
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5. Enjoy Christmas Day! No calorie counting, no controlled portions, no skipping dessert - just enjoy yourself and spending time with loved ones ♥️
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6. Don’t rule out that post Xmas period! Between 26th Dec - 1st Jan you have time to make better choices! This is the time where you can end up pushing the future you further away! Still enjoy your Xmas goodies & new year drinks - just be mindful! You don’t have to squeeze in your leftover Lindt bunnies & choccie tins. You can have them next year while remaining in a deficit (should weight loss be your goal)!
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We will talk about new year and approaches in another post…

𝑪𝑼𝑹𝑳𝒀 𝑪𝑯𝑳𝑶 𝑪𝑯𝑹𝑰𝑺𝑻𝑴𝑨𝑺🎄December is here! What better way to start the final month of the year then with a little sparkle added to the studio! Here’s to finishing 2021 as a stronger & better version of yourself ✨

*** 𝐁𝐋𝐀𝐂𝐊 𝐅𝐑𝐈𝐃𝐀𝐘 𝐎𝐅𝐅𝐄𝐑***
I am offering X 2 one hour long Personal Training Sessions for just £50 ( only £25 per session ) Sessions will be held in my private PT studio based in Bushey Heath!
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* Offer running until 30th November* To claim this offer please drop me an email on [email protected] with the subject ‘Black Friday Offer’ or DM me 📲
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T&C: £50 must be paid in full in order to receive 2 sessions with the above offer