BIKE
HEALTHY | STRONG | FIT
About
CW Fitness & PT
About Claire
Energy gives energy, and I hope that if you and I start on a plan together, you look back in a few monthβs time and say, wow, Iβve found my va va voom β even if you didnβt realise it had got up and gone!
What can I say in the βAboutβ section that you want to hear? Itβs a really tough ask!
I would love to give a complete history of how I started cycling age 5, riding every weekend including up and over the Derbyshire Peaks, come rain or shine β my school mates thought I was bonkers! But you can ask me about that another time.
Or how I started racing age 12, and found myself on the National Junior ladies Road Squad aged 16β¦. If you want to know more, just ask when we catch up.
My 20s and 30s were about family, where I learnt a lot about myself, made lots of mistakes, had life ups and downs, saw my health & fitness decline, which gave me a massive kick start to remember who I was, what Iβd achieved and who I could be again.
So here I am, with a grown up family, a Performance & Fitness Coaching & Bike Fit Business with my partner, helping you to find your va va voom and Joie de vivre!
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 onΒ 07766 281223
Sometimes itβs the small things.
Whatβs helping you find the joy today?
Sometimes you donβt need to look too far.
#mentalhealthweek
Podiums donβt tell the whole story of who we work with.
βSuccessβ or achievement isnβt always a number or a medal.
This week, I couldnβt 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 doesnβt 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 canβt underestimate moments like that as a coach. π
#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 β€οΈπ΄ββοΈπ΄ββοΈ 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 βnotification beepsβ βmum whereβs my homework?β βWhatβs for dinnerβ βwho said what on Facebookβ is possibly the most important choice you can make today for your health. You deserve your time, often itβs others who demand your time and itβs 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 doesnβt have to be organised, your body will thank you for a short boost of βnothingnessβ 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 π€© and eat cake π°
#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 π
#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 βοΈ, 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 Β£5 π΄ββοΈπ―π΄ββοΈ
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
βAlways room for improvementβ
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 selfβ¦.!) and determination to get it right! Iβm not perfect, by any means, but I love making progress and watching my clients do the same.
Donβt be afraid to self critique, or ask for help, thereβs 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 canβt 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.
Donβt over think it, keep it simple and tasty.
The hardest part was, of course, the washing up! π π
Team Manager life β€οΈπ΄ββοΈπ―
@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 Β£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 π₯
All welcome, all abilities, you can do it! #itsyourride #spinning #onlinecycling #hiit #cycling #lifeislikeabicycle
07766 281223 | Claire
From Β£5 π΄ββοΈπ΄ββοΈπ―
Rolling into Mondayβ¦.
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 π₯
Sessions from Β£5 per π΄ββοΈπ―π΄ββοΈπ₯π¦
07766281223 | Claire
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