Clare Doherty Personal Training & Nutrition Coaching

01/01/2025

Creamy coconut oats 🥥

For anyone else back prepping - these are my go to.
I make them at the start of the week and pull them out of the fridge for when I’m on the move. So easy to make and I love them!

The base alone has 415 calories with 35g of protein and 10g of fibre 👌🏻

What you’ll need:
50g oats
20g whey (I went for unflavoured)
100g of lidls coconut protein pudding
10g chia seeds
150ml coconut milk

Mix it up and it’s as easy as that! Add whatever toppings you wish.
I added 50g of blueberries and a sprinkle of dessicated coconut.

Pop them in the fridge overnight and they’re good to go! If cold oats give you the ick you can heat them up slightly on low heat in the microwave 😅

Nutrition doesn’t need to be complicated, keep it simple and find what works for you 🫶🏻

29/12/2024

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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28/07/2024

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 💁🏻‍♀️

04/03/2024

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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18/02/2024

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’ 💜

13/02/2024

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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📍

11/02/2024

02/01/2024

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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17/11/2023

It’s the time of year for it 🤧🦠
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Sickness is a stress on the body, as is over training and prolonged dieting, so it’s important to prioritise your recovery even more so than normal when you aren’t feeling 100%.
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Continuing to train with high intensity or eating less calories because you feel that you can’t train as you would normally, will actually put your body under more strain and in turn probably leave you feeling sick for longer and potentially put you out of training for longer too.
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Things to prioritise:
Sleep (7.5-9 hours, good quality, limited caffeine intake)
Regular nutrient dense meals.
Daylight and gentle movement.
If you’ve been dieting for some time it could be worth considering raising your calories to maintenance, a few weeks here won’t derail your progress, it will probably do you the world of good.
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Look after your body and it will look after you. 🙌🏻
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If you need advice on how to navigate your nutrition around your lifestyle, or if you’re sick of going around in circles, reach out and I will be happy to help 🤍
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02/11/2023

When in Roma 🍕🇮🇹
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I’m finishing my holidays thankful for all the amazing food I’ve had and all of the memories I have made. That’s what it’s all about for me.☺️
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Having feelings of freedom around food while still working on your goals is something I have worked through and something my girls and me often work together on! Whether it’s holidays, birthdays or even the festive season coming up - we break down those limiting beliefs, put together strategies to ensure we can live our life not constantly consumed by worry around what we eat ✨
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If you’d like some guidance on managing the coming festive season, or maybe you’re ready to stop going around in circles with your nutrition I’m happy to help you ☺️ just fill in the form below and I’ll be in touch 🙌🏻

https://forms.gle/tcRh11uLf7dgTTSt5

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