7 Ways To Stick To Your Health New Years Resolution in 2018

7 Ways To Stick To Your Health New Years Resolution in 2018

I’m actually a huge fan of the new years resolution things myself – especially this year because of some big changes that have happened in 2017. New years resolutions are said to often have failed by the end of Jan & when I walked into the gym at 7am this morning I wasn’t surprised when the gym was rammed – I just think it’s such a shame that most of these will drop off in just a few weeks… so to help reduce that, & if you’ve just joined my gym I really hope you stay, so here are my top tips on sticking to your healthy new years resolutions:

Plan /

This seems obvious but being organised and planning how you’re going to achieve this will be key. I love to sit down on a Sunday and try to plan my week. If it’s written down and planned then I’m more likely to achieve it. Try planning things like meals for the week, workouts for the week and even social events – because seeing friends is so important to maintain health, please don’t isolate yourself during your healthy 2018.

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Get social /

Being sociable leads me onto my next one which is to get friends involved. If you’re joining the gym grab a mate, even if it’s for healthy competition or just to make sure you get there, you don’t have to do it alone! Another way is join fitness classes, these are also a great way of getting to know people in the same boat as you – contact me via the contact form if you’re interested in the classes I do!

 

Invest /

When it comes to our health this is one we actually don’t invest much into but to ensure you’re doing it safely I would really recommend investing in a personal trainer/coach to help you along your way – again contact me if you’re interested!

Alternatively, you could invest in educating yourself – reading books for knowledge & Inspiration will really help your journey, i’ve listed my favourite ones below.

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A lot of people start a health and fitness journey to feel better but also to build more body confidence so while on your journey let’s make an investment to feel good while doing it. Invest in some good quality active wear to help you and to make cooking even more fun – good quality kitchen appliances.. or just funky ones!

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Measure /

This is my fave one! I love measuring how far i’ve come in terms of fitness because it’s where I can see such great progress, my favourite ones are:

  • press ups to failure
  • plank to failure
  • 5k run time (you could do 1mile/1.6k run time)

Then other measurements depending on your goals could be body measurements such as waist in inches. Body weight is fine if you’re considered as being quite over weight however, please note that how much you weigh isn’t the best way to measure progress – i’m the prime example of how body weight doesn’t mean a great deal – I was 60kg and a size 12 at 15 years old, i’m now 60kg size 8 at 21 years old.

I would recommend doing the fitness tests because it’s likely that the fitter you become, if your diet is managed too, the body composition will change without you focusing on it.

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Take on step at a time /

This is mega important & you can find me talking about this loads in my motivation tips video. Don’t go in all guns blazing because we actually don’t like change very much so try to change loads of things in your life & there is a more chance you’ll quit altogether. Make one small change each day or each week… e.g Go for a walk 2x a week to start with, then try 2x a week and a beginners HIIT session… etc.

Try my workouts here

Find your why /

It’s all too easy to say what we want to change but finding out why is what will make us stay at it. If your why is biggest enough then making that change will be so much easier… my favourite last year was when a client told me she wanted children that’s why she wanted to be fit & healthy & guess what? She’s now preg… I still get goosebumps talking about it now!

Reward yourself /

It might be something so simple like buy yourself a new dress or shoes or maybe a massage? I try to hit a spa as my reward for a) working hard B) Smashing my goals every few months… how i’m getting through Jan? Booked a Champneys! lol! Reward yourself for working your hardest towards your goals – you don’t always have to achieve your goals because life happens & we can learn why we haven’t, but reward yourself for your hard work to keep you motivated.

If you’re looking to make a new years resolution but stuck on ideas you can see my 2018 goals video here:

& shop the products i’m using to help me on my 2018 goals here:

https://chlohodgkinson.com/2017/12/31/shop-my-january-goals-youtube/ 

Join me on self care month with these top tips:

https://chlohodgkinson.com/2017/12/31/5-ways-to-kickstart-self-care-month/

I’d love to hear about your new years resolutions.. comment below.

Love & light Chlo xx

 

 

Shop My January Goals Youtube

Shop My January Goals Youtube

Dive into self care & January goals with these products helping you on your way…

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   BIBA WRITST BAND:

https://www.houseoffraser.co.uk/sport-and-fitness/biba-biba-body-wristband-with-pocket/d834807.pd#278307648

 

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5 Ways To Kickstart Self Care Month

5 Ways To Kickstart Self Care Month

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Fresh Monday, fresh month, fresh day, fresh year, fresh start. Now as the influx of new year, new me’s come in how about instead of creating a new you we just look after YOU.

This year and especially this month, for me & hopefully for you is going to be a heavy focus on self care. That can me something different to everyone for me is too de-stress, take days off and to focus on trying new things – for me!

Now because self-care can mean something different to everyone, you may struggle with working out what self care means for you, so I want to help you by giving you 5 ways you could kick start self care:

/ Move your body

Moving your body and regular activity has had many scientific studies bigging it up and so it should! ”A 10-minute, one-time burst of exercise can measurably boost your brain power, at least temporarily, researchers at Western University in London, Canada, have found” – [1]

Try these products for help with at home workouts:

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/ Switch off

Switching off from the technology world can really help that sleep of yours. A study found ”Teenagers who excessively use their cell phone are more prone to disrupted sleep, restlessness, stress and fatigue, according to a research abstract that will be presented on June 9 at SLEEP 2008, the 22nd Annual Meeting of the Associated Professional Sleep Societies (APSS).” [2]

Try these products for a better nights sleep:

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/ Being Mindful

“Individuals may benefit from cultivating mindful attention when processing potentially threatening yet beneficial health information,” said Kang. “It’s possible that incorporating mindfulness cultivation into existing intervention strategies can promote more widespread positive health behavior.” -[3] – basically this say’s gals & guys that mindfullness really does improve our health, not only our mental wellbeing but could also make us make healthier choices too… so practise mindfullness and picking up a health alternative could be made that little bit easier!

Find out more about mindfullness:

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/ Nourish your body

Look after your body by giving it an extra helping hand with supplements and lots of vitamins and minerals – ”One in two persons aged 65 and above has suboptimal levels of vitamin D in the blood. This is the conclusion of an investigation conducted by researchers at the Helmholtz Zentrum München, as part of the population-based KORA-Age study in the region of Augsburg. Moreover, as the authors of the study report in the peer-reviewed journal Nutrients, one in four older adults has suboptimal vitamin B12 levels.” – [4]

Try these supplements:

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/ Socialise

Get socialising with friends as a study found that teenagers recovered quicker from depression if they had friends around them and could even avoid having depression in the first place! [5] So we could beat the January blues just by seeing our mates more?! Win – coffee anyone?

How are you going to be looking after yourself in 2018?

Love Chlo xxxx

references:
[1] https://www.sciencedaily.com/releases/2017/12/171221122543.htm [2] https://www.sciencedaily.com/releases/2008/06/080609071402.htm [3] https://www.sciencedaily.com/releases/2017/01/170130111020.htm [4] https://www.sciencedaily.com/releases/2017/12/171215111605.htm [5] https://www.sciencedaily.com/releases/2015/08/150819083652.htm

 

 

5 Ways To a Healthier Christmas

5 Ways To a Healthier Christmas



Stay Active / 
It’s as simple as that. You don’t have to go for hours at the gym a brisk walk is said to have more benefits such helping the brain, mediative qualities and great for digestion if you’re overindulging! My youtube has a lots of workouts that you guys can do anywhere but also you can follow my FREE 8 Week Workout Guide over xmas too!

Drink Clear / 
Now yes, part of me does mean stay hydrated with water but I get that aqua is probably not the only thing we will consume this Christmas – the clearer the alcohol tends to be lower in calories and helps with hangovers – swap espresso martinis for vodka, fresh lime and sofa – have a glass of water in between glasses for better hangover points.

Keep your Vitamins and Minerals High
Simply just eating veg and fruit will really help you guys but also eating your veg first is a great way of getting in your fibre before you fill up on starchy carbs. BUT if you’re not really a veggie eater you could supplementRead about what I take by clicking here and check out my favourite below:

Stay Mindful/
Here we simply just need to stay mindful of what we are doing and what we are eating. Sitting with a bag of nuts in front of a good film and then suddenly looking down and you’ve demolished the bag in 10 mins probably isn’t the most mindful way. Try to ask yourself before diving in to snacks do you need it? If you simply just want it can you use up the extra energy via activity? Struggle to stay mindful, my favourite ways are below… or Read – de-stressing.

Get Other People Involved /
Most people do use Christmas as a way to do 0 exercise and eat lots. If you’re someone that doesn’t want the Christmas habits to take over, try get your family all involved by doing activities all together that require movement or baking some treats that are are slightly healthier – Head to my Instagram for more recipes or get the family involved with doing my FREE 8 week workout plan! Another tip with other people is to tell people before they gift you that you are aiming for a healthy Christmas to limit your chocolate gifts – My favourite Healthy Chocolate gifts are below:

Check out my youtube channel for a full gift guide that i’m doing at the moment!
Love Chlo xxx

 

Top Tips / De-Stress

Top Tips / De-Stress

Christmas round the corner, a stressful time for many & our 8 week Fitmass plan in full swing where we are putting ourselves first I want to share with you guys my top tips on how to de-stress. From the simple to the costly… these could help you this winter:

Costing Nout:

/ Take 10 with Headspace
My favorite app to de-stress and get into my own mind. Headspace offer a 10 day free trial which teaches you the basics so i’d argue once you know the basics then you can meditate and be more mindful by yourself maybe – if you love it and purchase it pretend this app was under ‘on the cheap’ section.

/ Take 10 deep breaths
If an app doesn’t do it for you and you need something quicker. Take 10 deep breaths counting as you go, breathing in through your nose starting at your tummy and workout up. Breathe out slowly through  your mouth.. repeat and feel your shoulders relax more into your body.

/ Go for a walk
This isn’t done enough and is often swapped for a run but walking is said to help put the brain in a meditative state and helps boosts endorphins

On The Cheap:

/ Add Epsom Salts to your bath

Epsom Salts draw out impurities  and help relax the muscles.. mix that with a relaxing bath and you’re in stress free heaven. – Click here for the epsom salts that I use.

/ Adult Colouring book

A way of taking us back to our childhood but also to help switch the brain off – My favorite book you can buy here.

/ Practice Yoga

‘yeah but chloe you don’t even do this’.. ohhh i know and i wish i could find time to practice yoga properly. When I really get into it, im into it and come out all zen life. But you don’t need me to practice it to tell you in de stresses us… research does that for us!

Treat yo Self:

/ Spa Day

Treat yo self indeed… booking a spa day doesn’t even need the extra cost of treatments. Simply being in a relaxing environment with a swimming pool, sauna and steam could help us de stress – FYI leave your phone in the locker, the emails aren’t for the spa. 

/ Book a get away

There really is nothing like a holiday but laying around a pool in an all inclusive isn’t a must here. Just get away from your usual activity or simply book some days off work and sit around your home. Taking your mind away from it’s everyday stressful activities i’ve found is a great way to re charge

/ Get a Massage

This doesn’t have to be on a luxury spa day, you could do with a delightfully painful sports massage to get the tension out your muscles which in return could help relax and de stress.

Do you guys have any other ways of de-stressing? Comment below!
Love Chlo xxx

Top Tips / Alcohol at Xmas

/ Eat First 
Line your stomach with a balance meal which contain a good source of protein, fats & carbs… my go too? Homemade Chicken Burgers…

1x Gluten Free Roll
1x Chicken Breast Cut in Half Grilled with Spices such as Paprika, Salt & Pepper
10g Cheddar
Salad Leaves
Sauce to finish

Personally i’d always opt for something slightly leaner rather than starchy and heavy on your tummy – Think nutrients because Alcohol is going to play a few tricks on your body you don’t need to add more by eating processed food.

/ Skip The Sugary Cocktails


Not only are they mega mega high in calories & sugar, the mix of the alcohol can be a recipe for disaster in your stomach and for your hangover the next day.


/ Stay in the Clear 


 A few experimental studies have found that drinks that are darker in colours result in more severe hangovers – best bet? Vodka & Gins. Worst? Espresso Martini.


/ Stay Hydrated


Seems obvious but alcohol dehydrates us so every now and then popping a class of water to keep your hydrated will be essential for looking after your body and for the hangover the next day – bestest bet? Drink vodka & soda then a glass of water – Next Best? Drink a glass of water after every drink – Not the best but not the worst? – Drink at least a pint when you get in and keep one by your bedside – Worst? Waiting till the morning. 


/ Plan the Drunchies 


Ever get starving after a few bevvies? Tactically plan rather than trying to avoid and then cave. At home prepare some food that will satisfy your cravings after a drink – e.g homemade popcorn

– Add Honey or Sweetener
– Add Himalayan Salt (drink more as salt dehydrates)

Or peanut butter on toast.

Try to avoid the late night trip to the kebab shop, I mean you could even take a healthy energy bar/ball in your bag for the end of the night? *guilty*


/ Prepare for a Hangover


& Prepare for the worst. For me, before I head out I place my ibuprofen, a multi vitamin and a huge bottle of water right by my bed for when I roll in – oh & face wipes. I have been known for this to fail when i’ve come in after a few too many and fallen straight into bed but hey it works 80% of the time!


/ Mix with Diets


Avoid excess calories by mixing with diet drinks like diet coke or even better soda. I often mix soda with a variety of squashes – never juices because of the acid and extra sugar.



Chlo’s Suggested Go toos: 
 
My Usual / Vodka, Lime & Soda
Better / Vodka & Soda
These are fine but I hates these drinks / Gin & Slim Line, Vodka & Diet Coke.
Meh / Sprintzer of white wine – also water with this one too.
When I don’t need to be able to handle my hangover – espresso martini 
Death By Alcohol – A Sugary cocktail mix
 
What are you go toos?
 
Chlo xxxx




Supplements / What I take & Why

Supplements / What I take & Why

 

I haven’t always been a huge supplement taker as I often forget to take them but recently i’ve been on it and along with increasing my fat and calorie intake while limiting my dairy and grains… touch wood… i’m feeling fab! So I thought i’d share with you guys what i’m taking supplement wise….

Probiotics /

These are to keep my gut happy. If you’ve been with me for a while then it’s not secret that my gut is so unpredictable so to keep things happy and full of good bacteria I pop a probiotic every day – i’m currently using Biokult -buy yours here.

Digestive Enzymes / 

I take this to literally assist my digestion… every little helps!

Vitamin D / 



I’ve started taking this in the Winter as it is really thought to not only help with mood but also help support my immune system – I use this one.



Vitamin C /

Ahhhh this little delight I believe saves me when working in a gym full of germs. Being around clients who are often ill or around others that are ill this time of year taking vitamin C I believe has really helped my immune system and to fight off any nasties. – I pop a vitamin c and magnesium in a drink in the mornings

https://www.medicalnewstoday.com/articles/161618.php

Evening Primrose /

After a visit to my naturopath because i’m on the pill, evening primrose was recommended to help with PMS symptoms but also skin problems – I’ve changed a lot of things recently in my diet so I can’t say if this stuff is exactly making big changes but hey! I’m feeling bloody good, so that’s a start right?

Lactase enzymes / 

If i’m going to be put in a situation where my food choices and flexibility is limited I pop a lactase enzyme in case I have too much lactose. These babies are incredible if you have an intolerance to lactose as they assist your gut in the digestion of it! It gives me peace of mind that my gut isn’t going to go on a crazy flare up if I eat too much dairy that will irritate it! – I use these ones.

*I buy all my supplements from Holland & Barrett.

What do you guys take? Or do you take any at all?
Love Chlo xx