The Wellness PT

16/05/2026

I’m a lover of details and true information, especially when it comes to women’s health ❤️‍🔥

So I have to give you a littttle bit of read 😅

Hope this finds anyone who needs it!

Video of my go-to TA exercises coming up ✅

06/05/2026

✅ Vitamin D & K2

Why?

In Scotland we do not get enough sunlight.

Also..

✨Essential for keeping bones strong.
✨Supports muscle function.
✨Supports our immune system
✨Heart health.
✨Can help with PMS symptoms.
✨Can help with period pain.

The K2 helps calcium go where it should (our bones).

✅ Omega 3

Why?

I don’t eat enough fish.

Also..

✨Brain function.
✨Mood.
✨Reduces inflammation.
✨Can help with PMS symptoms.
✨Can help with period pain.

Dose & quality matters. Taking as close to 2g daily is what I look for. The brand I use is 1.7g.

✅ Multivitamin

Why?

I’m breastfeeding and I know I’m not eating as well as I should be.

Also..

✨Multivitamin fill in any gaps I have nutritionally.
✨Supports energy - much needed.
✨Especially useful during pregnancy and post partum.

✅ Creatine

This is a new one for me as I’m just getting back into training with weights but I see the evidence and benefits and it speaks for itself so I’m getting involved.

✨Improved performance - lift heavier weights and do more reps.
✨Helps build muscle.
✨Brain support.

I also take calcium as I’m dairy free at the moment 🥛❌

A balanced diet and healthy lifestyle will always trump supplements where possible but I also don’t think anybody manages to do it all so I see supplements as a smart way to support our health.

I’m a biiiig on quality supplements.

They usually are more expensive but to me it’s an investment in your health and you know you’re not buying supplements blind, potentially taking something that’s doing nothing.

The brands I use are all third party tested so that they actually contain what it says on the box and you’re not wasting your money 💸

Omega 3 & Vitamin d:
Multivitamin:
Creatine:

17/04/2026

Taking a little step forward today💛

‘Mummy MOT’ - get to know!!

I took a trip to Reform Physio and Pilates to see how my pelvic floor & core are recovering from pregnancy - what a game changer!!

1 hour session, super informative, and gave me an insight to where my body is at right now.

It’s provided me with an understanding of how I can support my return to exercise in alignment with my body’s needs…

So that when the time comes to Thrive with you all again - i am ready!!🕺

I’ve left feeling reassured, confident that i can start taking the next steps & with a plan to get me moving again❣️

If you’re postpartum and feeling unsure about exercise or where to begin, I honestly couldn’t recommend this enough — knowledge really is power when it comes to your recovery👏🏼

04/04/2026

My breast feeding journey this time round has meant adopting a dairy, soy & egg free diet 🥲💔

It’s as restrictive as it sounds but it is worth it when I see how content and happy Chase is now!

I’ve been trying to make some sweet treats to make up for the lack of goodies and these are one of my favs so far!!

I love a recipe post so I’m sharing 🫶🏼

Peanut Butter Twix-ish Bars ✨

Base
100g oat flour (blended oats)
90g peanut butter
50g maple syrup
1 tbsp melted coconut oil
Sprinkle of flakey salt

Middle
110g peanut butter
25g coconut oil
25g maple syrup

Topping
80g dark chocolate
5g coconut oil
Sprinkle of flakey salt

Mix the base together and push into a lined loaf tin.
Melt the middle in the micro until runny and then add to the base - let this chill.
Add the melted chocolate and coconut oil.
Chill for around 2hrs so everything is set before cutting.

Wee Easter weekend goodness for anyone else missing out on the legit choccys.

Enjoy 🫶🏼

18/03/2026

A new rule but an important one.

Wednesday mornings are for me.

One child is at his childminder & the other is still at the point of not being able to move around 🤝🏻

So we capitalise.

This has been what the start of my postpartum wellness journey has looked like.

It’s not been fitness.

It’s not been about what I look like even remotely.

It’s definitely not been straight back into workouts.

Or tracking, well, anything.

It’s simply been taking some time to myself.

And actually making it a priority.

It’s been a short meditation, to quiet the mind.

A journal entry, to actually look at and process how I’m feeling.

And at least 1 chapter of a book, for joy.

It’s what I needed most.

Going from 1-2 kids has been a wild ride.

The mental and literal noise of having 2 young children is a lot.

I already had a busy brain.

Breastfeeding is demanding.

Throw in a milk allergy.

Sleepless nights affect you in every way.

I have found it hard but I feel like I’m coming out the trenches ☀️

So this is my journey to figuring out this new version of myself.

Mentally.

Physically.

How to look after myself within the chaos.

With whatever time I can scrape together.

& hopefully help some of you along the way ♥️✨

06/03/2026

🤠🌸 Country Afternoon Tea Fundraiser 🌸🤠

Join us for a lovely Country Afternoon Tea on Saturday 23rd May from 2pm – 5pm, raising funds for the incredible charity Look Good Feel Better 💗

Enjoy a relaxing afternoon filled with delicious treats, great company and wonderful entertainment, all while supporting a charity that helps boost the confidence and wellbeing of people undergoing cancer treatment.

✨ What to expect:
• A delicious afternoon tea
• A glass of Prosecco on arrival 🥂
• Live entertainment throughout the afternoon
• An exciting raffle with fantastic prizes

🎟 Tickets:
• £33 per person
• £300 for a table of 10

Bring your friends, dress up country-chic if you like, and enjoy an afternoon of tea, treats and fun for a truly meaningful cause.

📅 Date: Saturday 23rd May
📍 Venue: The Merki, Montrose
⏰ Time: 2pm – 5pm

I would love to see you there and help raise as much as possible for Look Good Feel Better.

💌 Message or call me on 07876147018 to book your tickets.

21/10/2025

October / November 🏋🏼‍♀️✨🕺🏼

We’re powering into the festive season - this is our scheduled weekly classes until the end of November✨

🚨 NEW CLASS!

Next week we have our first Thursday Strength Circuits session at 6:30pm – there are only 2 spaces left‼️

⚡️Our final full month is filling up FAST

Most classes now have limited availability, so if you’ve been thinking about jumping in – now’s the time to secure your spot🔥

REMINDER‼️

23% OFF all 1 to 1 personal training sessions - if you are looking to build some momentum over the next 6 weeks make sure to get in touch🤩

📍Sessions are based in Montrose

✅Plenty of options to work around your schedule!!

🔗Book here - https://bookwhen.com/hienergywithchlo

15/10/2025

01/10/2025

💯👏🏻

15/09/2025

Client spotlight!! ⭐️

Couldn’t be more proud of Becca McIntosh!

We started off working together when she came along to my strength circuit class and I was so excited when she asked me to work with her 1-2-1!

Although very familiar with a class environment, the gym wasn’t somewhere she felt comfortable or confident but she has gotten herself out of her comfort zone and is smashing it - now going outwith her sessions with me 👌🏻👏🏻👏🏻

In only 4 weeks we’ve made some small changes her to diet and day to day, we have incorporated a more focussed and personalised strength training plan which you can see is working! 💪🏻

Seeing some fantastic changes in her physically and mentally! 👏🏻♥️