Clare Doherty Personal Training & Nutrition Coaching

Heading in to 2025 there’s no looking back for 🥳
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Martha is a busy mum of 3 who wanted to make a change for herself. Together we put in place small simple changes that didn’t include hours in the gym or tracking every calorie.
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We hit the ground running with a routine and structure that fitted in to her schedule and here we are 😍 Fitter, stronger, well fueled and a total body recomposition on the side ✌🏻
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As a coach mindset shifts the are most important to me and are the key to making changes like these last.
When Martha said she didn’t feel like she was on a diet and it was just a way of life now, I knew we had got it right 👏🏻
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Well done Martha, you’ve been such a pleasure to work with, I can’t wait to see where you go from here 💪🏻
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On Saturday we return! 🙌

Currently 1 block space left and a few drop in spaces available across the month so get in touch with your availability if you're interested in any single sessions!

Get your weekend kicked off and come workout with us 💁🏻‍♀️

Our Rosie! 💪🏻💜
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Rosie shared some reflection on her linkedin this week after looking back at some old photos and it’s been amazing to hear how much regular exercise and better nutritional habits have added to her lifestyle 🙌🏻
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We have posted Rosie’s progress before and since then she has sustained her changes and progressed even further 💪🏻
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Rosie shows up to all of her sessions enthusiastic and ready to work hard (even when she is shouting at me 🤣) , she has progressed massively in all of her lifts and is still going from strength to strength!
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For me it’s not the before and afters, but the after afters and the long term changes and this right here is a prime example!
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We’re so proud of you Rosie! 🫶🏻 (and we love your sass) 😅
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Reflecting on a conversation I had with a client this week, who has spent years cycling through various dieting trends and meal replacements.

She is now in her 60s and has started to think about muscle building for arthritis prevention and wants to be her strongest in her 70s!

She’s been such an inspiration, proving it’s never too late to start looking after yourself.

‘Your old lady body will thank you’ 💜

Our next 4 week block kicks off this Saturday 🙌🏻
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Currently 1 space available for the block, or a few drop in spaces across the month.
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*Classes are kept small to enable coaching (and no hiding 😅)
*All abilities catered for.
*Work out changes weekly.
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Come and join us, we would love to have you!
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DM for info
1-1 Personal Training also available.
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📍

Crispy Chilli Chicken 🌶️ Approx 400 calories for ~30g of protein (not including rice/noodles), this could also be made with beef strips! - For 2 portions you will need👇 250g chicken breast 1 egg whisked Sprinkle self raising flour onto a plate to dust (add salt and black pepper to this) 1tsp ginger 1tsp garlic 1 red pepper 1/2 an onion 1 small carrot into strips 1 red chilli / a few sprinkles of chilli flakes 2 spring onions (keep some of these for topping) - Sauce: 3/4 tbsp soy sauce 1 tbsp rice vinegar 1 tsp sugar 1 tsp honey (I drizzled extra ontop at the end 🙊) Squeeze of half a lime Drizzle of franks hot sauce / sriracha to add some spice If you need more sauce add 100ml of chicken stock - Tips : the flour is just to add crisp to the chicken so feel free to cook without! Slice the carrot into thin strips it will take longest to cook. Cook veggies on a high heat then reduce to low before adding sauce or it will reduce too much! If sauce is too tangy add more honey. Enjoy! #cdfitfood #dinnerideas #crispychicken #nutritioncoaching

It’s going to be tempting this week to go all out, going cold turkey (literally) with your diet, restricting those foods you maybe over indulged on over the last while, and hammering the gym 6/7 days a week.🙃
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Doing this could cause you more harm than good - it will get too hard to keep up, you’ll be tired & miserable and you’re likely to throw in the towel completely.🙅‍♀️
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Whereas if you do a little less you’ll be more likely to stick at it long term (which also means you’ll stop going around in circles every year. 🙌)
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Try and begin with some structure with your food, 3 meals a day and higher protein.🥙
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Make room for some of the bits and pieces you enjoy (restricting these before is probably what caused you to fly off the wagon) 🍪
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Start with training 1 or 2 days a week, prioritise recovery, sleep and daily movement outside of the gym. Once you’re feeling like you’ve more energy and time, then add in an extra session if you want to.🏋️‍♀️
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And please stay away from these clowns telling you to cut your calories and cut out one or more of the major food groups. 🤡
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I’m very aware that this time of year can be a little overwhelming for information regarding health & fitness, so I hope this helps and if you are struggling please reach out.💜
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