FITNESS
healthy | strong | fit
Fitness Coaching that works
CW Fitness & PT
Nutrition & Fitness Coaching
Based in the heart of Bollington CWF is a private gym, sports studio & personal training & coaching facility on the edge of the Peak District. Offering bespoke health & fitness packages for Nutrition (health & performance), Core Strength & Conditioning & Personal Coaching Plans.
With a passion for progress, building confidence, and developing physical & mental wellbeing, you can be confident that your goals, whether health, nutrition or fitness based, will be the starting point for any of your bespoke coaching or training sessions.
Bespoke Coaching Packages
How does it work?
From your initial consultation, we will identify the areas of your health &/or fitness that need to change! Whether that’s looking at energy levels, lack of mobility or core strength, family or time constraints or general fitness, we will work with you towards your goals, at times to suit your availability.
We can invite you to train with us at our private gym facility or remotely via zoom, when distance and time are limiting factors, as well as plan a weekly timetable of sessions and short term goals for you to work on.
1-1 Personal Coaching is not a one off – it’s a journey that’s built on trust, support and a plan that’s challenging, inspiring and achievable – for you!
1-1 Health & Fitness Coaching
From your initial consulation, we will design a bespoke training plan to work with you towards your goals, at times to suit your availability.
We can invite you to train with us at our private gym facility or remotely via zoom, when distance and time are limiting factors.
From core strength based programmes to full Strength & Conditioning work, your weekly sessions will be progressive and monitored, with feedback and support to keep you motivated, on track and adapted to fit in with any changes during the week such as work, illness, or family.
A 1-1 Personal Training Session is not a one off – it’s a journey that’s built on trust, support and a plan to reach your goals.
CWF NUTRITION
Food is for fuel, growth, repair and function.
Understanding your individual needs, how your body uses and requires energy for different purposes and what your body needs through different stages of your life as well as during any fitness or training program is fundamental to any nutrition journey.
From athletic performance to menopause, fat loss to improved health, we are here to listen, support and guide you through your body and what it needs.
CWF ONLINE / VIRTUAL SESSIONS
Keeping you STRONG & FIT we deliver a weekly mix of LIVE & PRE-RECORDED easily accessible training sessions for Off Bike Core Strength and On Bike training. You can sign up* for monthly access and enjoy joining in with Live sessions throughout the week, and accessing videos to train at a time to suit you, along with a private Facebook group, WhatsApp Social Group Chat & weekly Newsletter.
WATTBIKE COACHING
Our coached Wattbike ® sessions offer focussed training based on your goals and your fitness levels, through interval training, power/strength work, aerobic capacity training and also developing pedalling techniques to improve performance.
Sessions can be booked either individually or in blocks of 8, or if you have any other training requirements just talk to us and we will see how we can help.
What do you need?
Get started
Fill in the form below and we’ll get back to as soon as possible or give us a quick ring on 07766 281223
What clients say
Testimonials
NEED TO KNOW
Questions & Answers
How can you help me lose weight & improve my fitness?
We will run through some key health & fitness checks, in order to set the bar - where are you now and where you need to be - both from your and our perspective - quite often they have some differences! There is no magic formula, no magic diet, no magic set of exercises as everyone is unique. We will have a starting point, identify areas of your nutrition and / or fitness that need to change (remember nothing changes if nothing changes), plan the end targets (based on all your existing metrics and fitness levels) and put together a bespoke plan that's achievable in small chunks, reviewed on a regular basis, and adapted around your work/life/family life.
Why should I use a personal Health & Fitness coach?
How much will this cost me?
From £100 per month (for 4 individual personal coaching sessions) to a wide range of options for bespoke coaching to support your needs, from nutrition analysis for health & wellbeing (eg: Menopause) to training for a specific event (such as a charity walk) or even that big day.
Can you help with training for an event?
Planning for an event several months away is key to ensure you arrive on the day knowing your fitness, endurance & strength is ready for the challenge. Sticking to a plan ensures fatigue levels are managed (overtraining can often lead to failure), along with ensuring the right balance of fuel and recovery, to keep progressing across all areas. From one off challenges to maintaining a high performance throughout a season, we can work with you to achieve that goal.
Sometimes it’s the small things.
What’s helping you find the joy today?
Sometimes you don’t need to look too far.
#mentalhealthweek
Podiums don’t tell the whole story of who we work with.
‘Success’ or achievement isn’t always a number or a medal.
This week, I couldn’t have been happier to see this young lady on the slopes of a bucket list trip of a lifetime, off piste and free.
The story doesn’t show the months of committed strength work, an ongoing investigation of back issues, frustrations, fear of not going, pain, and yet there it is. That moment.
You can’t underestimate moments like that as a coach. 😊
#workforyourself #becommitted #selfcare #coaching #bestrong #proud
Family time. Deep dark forest bits of Delamere with dad Roberts x
Part of our business which I love the most, is meeting new clients. Even better when we know the same people (including family!) and share some similar life experiences, like living abroad in this case.
Every client brings new joys to our work life and business and helps us reevaluate our day to day activities to make sure we keep doing what we enjoy and use our energies doing the things we love ❤️🚴♀️🚴♂️ for amazing people.
#loveyourjob #cwfperformance #clientsatisfaction #bikefit #cyclingcoach #strengthtraining #fitat50 #bollington #bollingtonbusiness
How did you spend your weekend? I made the choice to do nothing except enjoy my time!
Taking time away from the constant demands of ‘notification beeps’ ‘mum where’s my homework?’ ‘What’s for dinner’ ‘who said what on Facebook’ is possibly the most important choice you can make today for your health. You deserve your time, often it’s others who demand your time and it’s energy sapping.
Stress from worry or being too busy is draining, however minor, and impacts on our heart health, immune health, mental and physical wellbeing on a daily basis.
Exercise doesn’t have to be organised, your body will thank you for a short boost of ‘nothingness’ and add valuable energy back to your life.
Go on, find your happy! #wellbeing #outsideisfree #walking #cycling #beactive #eatwell #mentalhealth #mentalhealthawareness #yorkshire @clairehwhitworth
Happy weekend folks!!!
Enjoy the ride 🤩 and eat cake 🍰
#joy #cycling #lifeonabike #health #mentalhealth
Simplicity.
After an assessment with a client, instead of working with the detailed assessment notes I try and summarise with a simple focus that I can keep referring to.
It helps me focus on what they can already achieve and what we are working on together. Simples 😉
#strengthandconditioning #focus #clientfocused #personaltrainer #coaching #sports #cwfperformance
Thought for the week
That icon phrase from a certain brand 'Just do it' really hits the spot for me. Seriously what are we always waiting for? Permission? Approval? A rainy day? Cmon, today really is THE only day of the week to just get on with it. Whatever you've been putting off - a new job, a phone call, a jog, a walk, a holiday, what are you waiting for?!?!
SOMEDAY is not a day of the week.
Health | Strong | Fit
Claire | 07766 281223
#fitat40 #strengthconditioning #coachingforwomen #strongbody #fitnesscoach #menopausecoach #personaltrainer #strengthforathletes #gymworkout #corestrength #nutritioncoach #fitat50 #athletenutrition #fitness #nutritioncoaching #eatwellfeelwell #hiit #cycling @clairehwhitworth
Nice cheeky online cycling session yesterday morning!
Gradually building up the intensity, for a final blast to the cafe ☕️, well the kitchen anyway. Good numbers from everyone!
Training at home does have its advantages.
Want to join in? Online cycling sessions for all levels via zoom from £5 🚴♀️💯🚴♂️
Call Claire 07766 281223
#fitness #cycling #cardio #health #wellbeing #indoorcycling #spinning #onlinecoaching
Fridays are Plank days!
Over lockdown, I ran some early morning bitesize mobility & core sessions, to keep friends and clients mobilised, strong, active and motivated! We recorded most of the sessions for those unable to make 7am to allow everyone to keep in touch and access the sessions.
As a 50 year old 'hormonal' mum on HRT, I know how important it is to find something that motivates us to keep active, recognise the changes that are taking place (we aren't 20 any more...) and is a new exciting challenge! So I'm going to share some of our lockdown videos over the next few months, and what better way to start than with Plank Friday!
https://vimeo.com/cwfitnesspt/plankintro
Link in bio
All the videos are accessible, achievable, with plenty of options for building up to the full sets, lots of plain language and only around 15 mins - easily done before the working day starts.
If you had told me 10 years ago, that in 2023 I would be posting videos of myself on social media, age 50, not worrying about my mum tum or wobbly bits, smashing out some planks and core and actually having abs I would have laughed.
But here we are, 10 years on after some difficult times, with a new life, new qualifications, new career and new body! Who knew...... Go try something new today - who knows, you may enjoy it - and your body will definitely thank you x
Happy Plank Day
#highperformancelife #fitat40 #fitat50 #strengthconditioning #coachingforwomen #strongbody #fitnesscoach #menopausecoach #feeltheburn #personaltrainer #strengthforathletes #gymworkout #corestrength #strengthcoach #nutritioncoach
‘Always room for improvement’
Form, techniques, analysis, whichever way you look at it, no one is perfect first time, or 2nd, or 3rd, it takes weeks and weeks of practice, critique (often self….!) and determination to get it right! I’m not perfect, by any means, but I love making progress and watching my clients do the same.
Don’t be afraid to self critique, or ask for help, there’s always room for improvement!
Coaching plans and 1-1 sessions available in our studio in Bollington, drop me a message to see how we can help with your goals for this year.
07766 281223
#strengthtraining #feelgood #womensfitness #fitat50 #highperformancehabits #coaching #wellbeing #nutrition #bollington #cheshire #menopause #triathlontraining #cycletraining
Happy New Year! Make 2023 all about you, all about your friends and family and make time to make it count every single day. Love to you all xxx
A very Merry Christmas and a Happy New Year to everyone, friends and clients, and can’t wait to help get you all even more awesome in 2023!
Claire x
#beamazing #fitness #nutrition #wellbeing #fitnesscoach #personaltrainer #bollington #macclesfield #womenshealth #menopause #weightloss #health
Huge Nutrition challenge for me this weekend! 2 days of constant fuelling for 9 National level u18 junior & youth female athletes!
2 breakfasts
on bike fuelling
post ride recovery
2 evening meals
And a few treats of course.
Key focus is always energy on a weekend of activity, especially with temperatures below 3 degrees which saps the energy levels super quick, so kept it simple with my faithful rice cooker and added jacket spuds! easy win for time management too!
Extra nibbles of brioche, pretzels, bananas, toast, cereal for constant grazing! With on bike @veloforte bars too.
Protein was a tasty chilli con carne Night 1, with loaded veg & chicken in tomato and veg sauce night 2. Lots of humus back at base, with pittas, loads of yogurt and fruit for easy night time recovery and some warm hot chocolate.
Don’t over think it, keep it simple and tasty.
The hardest part was, of course, the washing up! 😂 😂
Team Manager life ❤️🚴♀️💯
@jrc_interflon @james_roberts_coaching @clairewhitworth_jrc @interflonuk @salice_uk @kitbrix @veloforte @bawbagsunderwear @nr6cyclinguk @superfeeteu @kymiraofficial
10 Minute Challenge - easy wins
Just 10 minutes every other day - choose 3 different core exercises to build, strengthen and feel the burn (that's calories being used) throughout the day.
Easy circuit for a win win | 30 seconds on (rest for 15 seconds)
1 x plank (high or low)
1 x Russian twist (keep feet on floor for easier option and go slow!)
1 x glute bridge (arms across chest for added challenge)
Repeat for 3 circuits then hold a plank for upto 60 seconds for a final burn!
10 minutes, job done.
WELL DONE!
Need some more ideas? send me a DM for an easy to follow core session with some added mobility too! Claire | 07766 281223
#strengthconditioning #coachingforwomen #strongbody #fitnesscoach #menopausecoach #feeltheburn #personaltrainer #strengthforathletes #gymworkout #corestrength #strengthcoach #nutritioncoach
Easy wins - 3-P food Planning
If you struggle to plan meals or snacks for the weekly shopping list, just stick to the 3Ps to make life a little easier!
P for Plants - Lots of varieties throughout the week - you gut will thank you, along with your fully functioning immune system, healthy heart, buzzing brain, sumptuous skin, juicy joints and more!
P for Protein - again, lots of varieties! feisty fish & white meats for some wholesome 'building blocks of life' plus some quality red meat (support your local butcher of course!) every now and then. Add in some tasty non meat options - lentils, veggies, butter beans, chick peas, so many yummy options to support your continued repair and growth.
Avoid the P-processed aisles! - if there is a host of ingredients on the label or its in a packet - hmmmm - what's that going to do for you? Can you find an alternative that's 'real' food? Your body will love you for it. I promise.
So fill your shopping trolley with the 3 P-principles, every meal starts with the first 2 Ps and avoids the last one.
#nutrition #athletenutrition #menopause #fitat50 #nutritioncoaching #foodforlife #eatwellfeelwell #chooseyourpath #fitness #eatlocal
ONLINE SPIN
Grab your towel, fill up your bottle and clip in!
WEDNESDAY 18:30 online turbo/spin
Cycling for a healthy heart, supported immune system, improved lung function and just plain old fun! Type 2 fun of course.......
Zoom in, sessions PAYG or book in advance! From £5
Claire - 07766 281223 or DM/WhatApp
#OnlineSpin #virtualcycling #v#virtualspinclass #cycling #hiit #fitat50 #cyclingmums #cyclingdads www.cwfitnesspt.co.uk
Sugar | Sugar crash | Sugar Craving?
Better understand WHY you crave the sugar, KNOW when to have the sugar, PREPARE to avoid the crashes and craving.
Great short article on listening to your body, understanding the 'crash', plan to avoid it and more importantly know when to have your cake and eat it! #sugarcrash #sugarcraving
https://blog.myfitnesspal.com/how-to-understand-sugar-cravings-and-get-them-under-control/
3 peaks? Nailing the ramped efforts this morning, online Spin/Turbo 🔥
All welcome, all abilities, you can do it! #itsyourride #spinning #onlinecycling #hiit #cycling #lifeislikeabicycle
07766 281223 | Claire
From £5 🚴♀️🚴♂️💯
Rolling into Monday….
Online spin/turbo Monday 09:40 and Wednesday 18:30 to get you going! Friday 09:30 / 18:00
Log into zoom, feel the burn 🔥
Sessions from £5 per 🚴♀️💯🚴♂️🔥💦
07766281223 | Claire
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