West Wickham's Local Community Instructor


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Donated by Denise Bray!

Posted by ctsfitness on November 15, 2008 at 5:00 AM Comments comments ()

Hard Versus Easy by Paul Mort

Posted by ctsfitness on November 15, 2008 at 4:56 AM Comments comments ()

After several debates with fellow trainers and clients  this week over how to get amazing fat loss results I couldn't wait any long to get this out to you guys. It TRULY inspired me!

I must give credit for some of this e-mail to my friend Shondelle Myles over in LA who first introduced me to motivational speaker and Guru Les Brown. (You must check out some of his stuff on youtube by the way!)

He recently made this AMAZING statement that is so, so true!

'If you do what's hard, your life will be easy.  If you do what's easy your life will be hard'


This is soooo simple, yet totally inspires me. It applies not only to EVERYTHING in life but HUGELY to our health, fitness and fat loss goals.

Everything you've ever wanted really is just outside your comfort zone but what are you REALLY prepared to do to make your goals a reality?

Getting up in the morning to train is HARD

Doing interval training rather than power walking or jogging is HARD

Motivating yourself to exercise after a long day at work is HARD

Avoiding the many tempting foods that make you gain fat rapidly is HARD

 Writing down what you eat and eating every 3 hours is pretty HARD

Drinking 3 litres or more of water a day can be HARD

Endless reps of push-ups, lunges and squats are HARD.

Making better choices when you eat out is HARD

Skipping dessert and the glass of wine at dinner is often HARD

 However, in the bigger picture, pushing yourself to do these HARD things DEFINITELY make your life easier and all together more enjoyable by:

        Giving your confidence and self esteem a massive boost

        Turbo Charging your metabolism making it EASIER to burn fat

        Boosting your energy making everything you do a little easier

        Eliminating many medications you might be taking for diabetes, high blood pressure and high cholesterol

 The bottom line is, eating right, exercising regularly, and taking time for yourself to IS sometimes HARD, but the benefits you will reap will FAR outweigh the discomfort you feel in the moment.

Do what is hard and reap the benefits

After all- Everything You Have Ever Wanted IS Just Outside Your Comfort Zone 

Healthy Menu Ideas for �5 for 4 people

Posted by ctsfitness on September 22, 2008 at 4:31 AM Comments comments ()

Hi Guys,

I have just passed my Exercise Nutrition Qualification and I am interested in collating your healthy menu ideas for under �5 for 4 people.

Sainsbury's are running this and I thought seeing that most of you are mothers and some of you have lived through the 2nd world war & rationing that you would be brimming with ideas!

Well pass them onto me and I will try and collate them altogether and share them with you in future newsletters!

Look forward to your tips.....can be starters/main meals or puds!

Healthy Regards

Chris x








MAY 2008 Update

Posted by ctsfitness on May 2, 2008 at 9:20 AM Comments comments ()

What a week! Busy Busy Busy.......

I have passed my Padbox training. Many of you saw that I was in agony for 2 days!! My arms alot better now, thank you for your concern! You will all be experiencing some PadBox over the coming weeks.

I have passed my 1:1 module so I can now start to coach on a 1:1 basis if anyone is interested then please come and have a chat!

I am on my nutrition course next friday-sunday.....I am looking forward to find out what is fact and what is fiction!!!


I have had my Fitness Pilates Article accepted to be part of a Fitness Pilates Ezine. This ezine is going to be sold to all Fitness Pilates Instructors and is a very big deal for me. Please go to www.fitnesspilates.tv. for further details.

If you have not attended my FP session then please feel free to do so and enjoy the benefits of this wonderful form of exercise!!

Classes this week were not so busy.....lots of you have told me you have either been ill or work commitments......if you have not been for a couple of weeks......when you come back please take it easy!!

There are no classes on bank holiday monday so I will see you on a fitness walk or in class on thursday.

Healthy Regards

Chris x







April/May 2008

Posted by ctsfitness on April 27, 2008 at 1:01 AM Comments comments ()

Hi All,

I have not posted since November! Time again has flown by......being a working mum there is just not enough hours in the day! Here I am at 5.30am updating my website!

Well what have I been up to? CT's Fitness classes in the main are doing well......for which I thank you. You know that if you make the commitment to attend, I will motivate each and every one of you to work to your full capacity but have FUN at the same time!!!

Personally I have been undertaking more training. I am in the middle of doing my 1:1 training, which will enable to take train clients on a 1:1 basis....so if you are interested just drop me a line!

In May I am doing my nutrition course with the YMCA. My intentions is to start a Weight Management group in Jan 2009 for those clients who struggle to lose weight and lack the motivation to exercise. If this is you or someone close to you.......keep me in mind and WATCH THIS SPACE!

Today I am off to re-sitr my PADbox training! I do not always find my training easy but I keep at it and eventually PASS! Keeping my fingers crossed!

MY walking group starts again on weds the 30th at 7.15pm and already I have 15 clients signed up to do this with me without advertising! If you are interested then please drop me an email!

Fund Raising

I am doing the 13mile MoonWalk in May for Cancer....we raised �200 last year....this year I am not actively asking for sponsorship but if you would like to sponsor me then please feel free!

I am doing a 5K run in Hyde Park Sept 7th for St Christopher Hospice, if you would like to sponsor me, again feel free to do so!

Well I have to go now.....I hope you have a great SUNDAY and I hope to see you in a class next week.

Healthy Regards

Chris x






November Update

Posted by ctsfitness on November 15, 2007 at 11:42 AM Comments comments ()

Hi All,

It has been a long time again since I last updated you, however I have seen most of you in class!

Well I have been a very busy bee! I have been studying for my YMCA Childrens Fitness Qualification which will allow me to teach 5-16 years olds in school or I am thinking about adapting my knowledge and starting up my own Childrens Fitness Birthday parties! I will be flagshipping this idea in January at my daughter's 5th Birthday party!

I have also attended Rachel Holmes Teens Course where I tried Bollywood dancing/Strike/Cheerleading/Street Dance etc. some of you have had a taster of the cheerleading already!

It is only 6 weeks until Christmas so I am trying to think up new ideas for the final class. At the moment all my Fitness Instructor colleagues are offering their participants different dance options ie Chair dancing/Bollywood/Street Dance etc. I am not a very dancey person so what I have come up with is a disco theme, where we just put on all our favourite songs on like the Hokey Cokey, The Twist, The Locomotion etc. If you have any ideas and would like to contribute please drop me an email!

The evenings are very dark & cold now but please do not let this put you off from attending class! YOU KNOW that you will be fine once you are at the hall, it is just getting there! Think of the satisfaction that you will feel after you have made the effort, worked really hard and gone home for your dinner! You have achieved your goal instead of sitting in the chair berrating yourself that you have missed a FAB session, and are eating that 2nd chocolate bar that is just going to sit on your hips!!

You all know I speaking the truth!! so see you in CLASS!

Thank you for your support!

Chris x












Hi from sunny Ibiza

Posted by ctsfitness on July 29, 2007 at 4:09 PM Comments comments ()


I really do not believe that I am sitting here typing on my blog from Ibiza! It is really hot here.....gorgeous after all the rain in England!

Have been sunbathing all day....in & out of the pool.....just played crazy golf with the kids which seemed to be lots of fun  until the kids started to swing their golf clubs around & Charley caught me on the arm! Second accident today...I thought I would be a kid and dived onto an airbed and whacked my leg on the poolside. Looked and felt a right twat!

Anyway thats enough from me at the moment my money is running out so will post again in a couple of days.

Chris x


July Update

Posted by ctsfitness on July 15, 2007 at 11:16 AM Comments comments ()

Hi guys,

Sally has just asked me why I have not updated my blog for a long time! Simple.......have been too busy!

I have left my day job and have become a self employed Accountant which will eventually free up some time for me!

My daughter is leaving nursery to start big school in September and there has been many outings etc that I have had to attend! LOVED every minute! (not).

I have been nagging my husband to put some shelves up in my office and today it has finally happened!!!! YIPPEE am really excited and thankful! Its only taken me 3 months of nagging!

Does anyone else have a hubby like mine?

I am on holiday from the 25th July to the 8th August and I am still trying to decide whether or not to put classes on for you all.

At the moment there looks like there will be enough uptake for the Monday Beginners 7 -8pm  Circuit & Thursdays LBT 7.15-8.15pm  but not MA Circuits or Fitness Pilates.

I will let everyone know by email this week.

Well have  a lovely sunday afternoon and I will see you in class this week.

Chris x



June Update

Posted by ctsfitness on June 11, 2007 at 12:17 PM Comments comments ()

Hi, I cannot believe that I have not written in the blog since Easter! I have been very busy trying to re-jig my work duties, life has become far too hectic!

I have put alot of energy over the last few months trying to find another accountancy job to try and free up some precious hours. At last I have found one which means I am working out my notice at the Priory.

Even though my community classes are doing fine as a local community fitness Instructor I am never going to be rich! Some classes are doing well and these carry the classes that are not doing so well, financially.

So for one more month I am going to be abit frazzled but then I will be able to chill abit and catch up with my self-assessment...houesework.....paperwork.....etc.

Anyway enough about me! In my classes I have notices how hard you have all been working! I truly appreciate this....I spend  alot of time at home studying or on courses getting fresh ideas to inject into all my classes. Sometimes the ideas work with you, sometimes not but at least you try them and you don't get bored!!

Summer is creeeping up on us and it is the ideal time to get out & about to do abit more fitness on your own , with friends & family.

Don't forget fitness is not all about having a size 6-10 figure, it is about keeping your body in top form inside and out. Keeping your mental state on an even keel and enjoying life!

I exercise so I can eat CHOCOLATE!!!!

Chris xxx



Happy Easter Message!

Posted by ctsfitness on April 6, 2007 at 4:28 AM Comments comments ()


I am trying to take a few days off so I can rest my muscles!

However I have been working on my Easter Newsletter but it is taking me longer than I anticipated so I am writing here to wish you all a lovely Easter break. I will try and send the newsletter to you over the weekend!

Just two things try and eat chocolate in moderation and get out for a long stroll with the family. The weather is going to be HOT! HOT! HOT!

I am off to Swanley park with the kids today and to Eastbourne for the weekend so should be good!

Remember I am going to be start a Fitness Walking Group in May for 6 weeks on a Tuesday evening. It will be either 7 or 7.15pm or 7.30pm dependant on the interest I receive. So tell all your family and friends and bring them along. The walks will start off on the flat then get progressively harder over the 6 weeks, everyone attending will get a good workout, rest assured. It will be a lovely social event. All you need is water and good trainers!

To maximise your workout I would like to offer you the chance to buy some Nordic walking poles which cost �10 for a pair incl postage. If you are interested in a pair I need to place the order by the 20th April. So the 6 week course incl poles will cost you �30.

There will be more information in the newsletter.

Goodbye for now and have a great break!

Chris x