Clea Earnshaw Personal Training

Clea Earnshaw Personal Training I am a certified Personal Trainer, Corrective exercise specialist and Pre & Post Natal coach. I woul

03/09/2026

Movement work breaks.

It can be SO easy to sit all day when you’re at work .

I always recommend to my clients to set a timer for between 30-60 mins and then do some form of movement .

This can be anything!
A sun salutation (like I’m doing here )
A walk up the stairs at work.
A quick walk outside (bonus sunshine and nature time).

Anything to get the blood flowing!
If you work from home you can keep a yoga mat near your desk.

I feel it’s more beneficial to have small movement blocks during your day rather than sitting then just doing a workout session (which is great of course- but if you can do the two then 👌🏾).

This is so beneficial to your physical and mental health AND for your work productivity.

Give it a go!

Life lately!We went to visit family in Scotland for 3 weeks to meet Tandi’s new cousin 💖and to meet up with friends.We a...
30/08/2026

Life lately!

We went to visit family in Scotland for 3 weeks to meet Tandi’s new cousin 💖and to meet up with friends.

We all had the best time!
It was literally the playground tour of Scotland for Tandi! She absolutely loved them and became so good at climbing and balancing (and giving me more grey hairs).

It was very special seeing Tandi with her little 10 month old cousin. She had been dreaming and practicing changing his nappy 😂 however in real life he was too wriggly for her! She adored him.

She also enjoyed the cold cold rivers in the Scottish highlands, eating wild raspberries, her first double decker bus ride and having all her family around.

Now it’s back to the baboons, hogs and game drives 😀

28/07/2026

A nourishing hot drink

Tandi is not into eating first thing in the morning, but I certainly am. However we always eat together so I have to wait till she’s ready 😅

What I find really works for us is this warm and nourishing drink when we wake up. Otherwise for me the hanger kicks in.

I think this is so good for all the mamas who are busy in the morning looking after everyone else and feeding everyone else before themselves! Mamas this can tide you through till have a chance to eat a proper meal 🙏🏽

The recipe :

1 egg yolk
1 cup milk of choice
I like to add molasses and collagen (sometimes colostrum for T) but you can use any sweetener and omit the collagen.

You can even add your coffee to this 🙌🏽

Heat the milk then whisk in the yolk and the other ingredients briskly!
Enjoy.

Full of nutrients - your blood sugar and mood will thank you.
And I promise it doesn’t taste eggy!

Bonus- sometimes T doesn’t want to eat eggs, but they’re an excellent source of choline which is fantastic for brain development- and she’ll always enjoy the yolk in this drink.

26/07/2026

How I train with my toddler

Since she was born, training was my time. The few mins or hours in the week I actually had to myself.

However recently she’s refused to leave me to train alone - so instead of fighting it she now comes and trains with me.

Is it optimal?
No.
I get maybe 20-30 mins and it’s quite distracted.

Here’s what I do!

Since I can almost train daily if she’s coming with me- I train each body part . The ultimate body builder split 😂

So legs.
Push.
Pull.
Arms.
Core .
Cardio.

I do mobility and core then 3 to working sets of one exercise . This takes 20- 30 mins.

I set up her obstacle course in the gym or she joins me for some exercises.

Never feel there is a rule you have to train for 60 mins 5 days a week for results.

2-3 sessions of 20-30 mins full body per week can get great results.

Ten mins a day can work too!

Find what works for you in your current season of life and be CONSISTENT.

Mamas if you need help training postpartum you know I’d LOVE to coach you 🙏🏽💖

18/06/2026

Exercises I always programme for lower body

I include variations of all these exercises in my lower body programmes.

Most of them are underrated and under used!

- In a world focused on glutes! Don’t forget your adductors. Copenhagen planks are amazing!

And yes - strong glutes are important- but it’s not just the big b***y and the b***y shelf- train your glute medius too!

And whilst on this topic - most women just do hip external rotation (like in banded glute work)- but hip internal rotation is going to serve you well.

- In a world of just up and down training - included side to side and rotational work too! 🙏🏽 pls and thank you.

And finally! Single leg work.
It’s HARD and most people avoid because it’s hard and takes longer.
But it’ll help work on any imbalances 🤌🏽
Don’t be afraid to go heavy!

Which ones are you going to try? 😀

14/06/2026

When time is short for training

It IS tempting to do a ‘hard core HIIT cardio type session’ and that this will be more effective.

Now whilst these have their place, please don’t think that a 15-30 min resistance training session is a second best option.

You can get benefits from a focused even 15 min resistance session. This could look like just 2-3 hard sets of one exercise pushed to near failure.

So Mamas- next time you only have anywhere from 15-30 mins don’t feel you have to do cardio.

Example- say you have 15 mins four times per week:

Session 1:
1 mobility exercise
1 core
2-3 sets of squats or deadlifts

Session 2:
1 mobility exercise
1 core
2-3 sets of a row type (back) exercise

Session 3:
1 mobility
1 core
2-3 sets of a single leg exercise

If you need help with post partum training programmes mamas I would love to help you! 🙏🏽 you can DM me for any questions or help.

11/06/2026

Bloodwork never lies!

The past 6 weeks or so I’ve just been living in survival mode (sickness, toddler being sick etc). And I really put myself last and neglected my health.

I recently got bloodwork done and WOW it really reflected that.

It was truly the motivation I needed to start prioritizing my health again.

This is why I love bloodwork- it doesn’t lie and give you such concrete data and a way forward.

Look I know it can be scary to get it done ( I always think I’m dying and the bloodwork is going to show this 🫣)- but truly get it done. It is so powerful in helping you work on your health and being pro active.

There are some affordable packages out there too. If you need help or have any questions pls don’t hesitate to reach out.

04/06/2026

Natural ways to support your immune system (and just great foods for overall health) .

I’m sure you’ve heard that Zinc and Vitamin C are great for the immune system? Or that you might have reached for supplements containing these.

And of course supplements have their time and place, but you CAN get vitamin C and zinc from whole foods.

Where possible we strive to get our nutrients from Whole Foods as they work synergistically and are more bioavailable than synthetic forms.

For example long term Zinc usage can deplete our copper stores which can eventually lead to anemia.

So two natural sources of Zinc and Vitamin C-

Oysters and Baobab powder!

Oysters are the highest natural source of zinc!
Just 2-3 oysters can give you 60% of your RDA of zinc.

Fresh , cooked or tinned!

Baobab powder delivers 150-500mg Vit C per 100g (depending on the harvest). This is 5-7 higher than oranges! So a normally 10g serving is 33% of your RDA.

I like adding 3-4 tbsps to beverages (great in smoothies) throughout the day.

If you do go the supplement route for Zinc- don’t take it long term and ensure you get enough dietary copper (like from liver).

23/04/2026

Waking up NOT hungry?

That’s not a flex.
It’s often a sign your metabolism is down regulated or ‘slow.’

If you have elevated cortisol in the morning this can suppress a hormone called ghrelin which controls appetite and hunger.

So if you’re someone who cannot think about eating in the morning try this instead of just living on caffeine and skipping breakfast-

Have some bone broth and a small piece of fruit within 30 mins of waking .

Then 1-2 hours have a larger balanced meal.

Then slowly aim for having a full balanced meal (high in protein) within an hour of waking.

I am not a proponent of intermittent fasting in women (unless for very specific health reasons like managing insulin resistance). So having a protein rich first meal is KEY.

Do you struggle with this?

04/04/2026

The last week has been HARD!

With a sick toddler training took a backseat - nutrition held on by a thread.

I was in survival mode and my nervous system was stimulated to the max!

Now that Tandi is better it has hit me hard- exhaustion, my body feels broken and I can’t get my nervous system to chillllll.

Today I trained for the first time in a week and it felt so good! Movement helps me so so much with body aches and pains (sick 20+ kilo toddler that wants to be carried all the time = broken mama).

Training and having time to myself has helped my nervous system chill a bit. This is work in progress.

Survival mode is necessary and unavoidable as a parent. And things like training and nutrition take a backseat. But it’s not sustainable and hopefully you can find ways to help yourself
And your nervous system relax .

❤️

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