Chloe Jayne

Creatine

How to work it out in kg

Take your bodyweight, multiply by 10%, that’s how much you need to saturate your muscle phosphocreatine stores in grams

Let’s say your bodyweight is 70kg

70x0.1=7

7g of creatine per day for muscles

To take it a step further and saturate your brain creatine stores and get all the cognitive benefits, we want to take 20% of your bodyweight in grams

70x0.2=14

14g per day for muscles + brain

If you work in pounds, it’s slightly different.

5% of your bodyweight gets you your muscle daily number, 10% gets your muscle + brain number

So example 150lbs

150x0.05=7.5

7.5g creatine per day for muscles

150x0.1=15

15g creatine per day for muscle + brain

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I help high performers get the body that matches the work they put in

Every body is different. Every constraint is different.

we take the guess work out of it, this is our bread and butter

We take you from good to great

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pausing in the squeeze, feels like it's doing something

but that's not where the growth actually happens

pause in the stretch instead, wherever that actually is for the exercise you're doing

on a row or pulldown that's arms extended, on a squat or curl that's the bottom

training a muscle at a long length builds meaningfully more than training it short

one hamstring study found 14% growth at long length versus 9% at short, same exercise, just a different position held

hold the stretch for a couple of seconds instead of the squeeze

that's the position doing the actual work

Follow me Chloe Jayne Fitness Nutrition Coach for more

🤎 and if you don't know me, HI 👋🏼

i help high performers get the body that matches the work they put in

every body is different. every constraint is different.

we take the guesswork out of it, this is our bread and butter

we take you from good to great

comment GAMEPLAN 👇🏽 if you like the sound of that

make sure your following me Chloe Jayne Fitness Nutrition Coach otherwise you wont get my message :P

taking care of yourself postpartum

it's not a time thing

rather its about phases and symptoms and making sure you're ready

there is no time requirement

Phase 1 Recovery Phase Foundation Rebuild (Pre Gym)

Phase 2 Base Build (Low Load → Stable Machine Base Patterns)

Phase 3 Reclaim Her (Loading & Strength example in flexion movements like Deadlift and Squats Pattern Movements and Rotation movements like your oblique work)

comment GAMEPLAN 🤍 and I can not only help

- prepare your body for future fertilty
- pregnancy
- postpartum

feel confident in what to do and in yourself

here is how calorie density actually works

take the calories, divide by the grams

that tells you the calories in every single gram of that food

granola is around 450 calories per 100g

450 divided by 100 is 4.5 calories in every gram

spinach is around 23 calories per 100g

23 divided by 100 is 0.23 calories in every gram

so one gram of granola is about twenty times the calories of one gram of spinach

thats how your app reads two completely different plates as the same number

i eat from both sides

you can use both to your advantage

the low density foods fill you up

the high density foods let the food you love fit

its all about the blend

get that right and you hit your numbers without being hungry all day

comment GAMEPLAN and ill work yours out for you

the difference between these two reps

my first rep moves at normal speed

my last rep takes 4 to 6 seconds to get up

im pushing just as hard on both, the muscle just cant move it any faster

that slow down is the most reliable read you have on how close you actually got

and we are often so far away, we think we are moving slow and it feels hard

but when you watch you may of had 1-2 reps left

if youre doing 8 plus reps, the burn turns up long before the muscle is anywhere near done

and being mentally over the set is not the same as the muscle being done

if your last rep still moves fast, you left reps in there

the fibres that build definition only switch on at the very end of a hard set

thats the part most people stop just before

another thing super common

go straight to your heaviest set, for your first working set

keep that same weight for set 2

If you can, if not drop the weight back on second set

your reps should decrease

if you get the same reps again, set 1 had more in it

film one set today and watch it back

youre most likely further off than you think

comment GAMEPLAN and ill show you what this looks like on your training

step by step on how to design your workout

that will sculpt that deep back line

🤎 and if you don't know me, HI 👋🏼

i help high performers get the body that matches the work they put in

every body is different. every constraint is different.

we take the guesswork out of it, this is our bread and butter

we take you from good to great

comment GAMEPLAN 👇🏽 if you like the sound of that

make sure your following me Chloe Jayne Fitness Nutrition Coach otherwise you wont get my message :P