Chris Atherton Fitness

Chris Atherton Fitness Level 3 Qualified Personal Trainer, REP's registered and fully insured. one 2 one sessions as well as group sessions available.

Also authorised distributor for Forever Living products

💪🏼 Exercise of the week 💪🏼Triceps Dips! The further you bring your feet out the harder the exercise. Let’s keep those b...
27/04/2026

💪🏼 Exercise of the week 💪🏼

Triceps Dips!

The further you bring your feet out the harder the exercise.

Let’s keep those bingo wings at bay !!

22/04/2026

Healthy Breakfast Idea:
Quinoa, apricot, yogurt and almond butter breakfast mousse
Serves 1
50g uncooked quinoa
150g stewed apricots
150g natural live yogurt
A good teaspoon of organic almond butter
Cook the quinoa grains using 1 part grain to 2 parts water. You can cook them in almond milk if you like
a creamier taste. Once cooked, blend with the apricots, yogurt and almond butter. Now, take a
teaspoon, find somewhere quiet, and simply enjoy!
Nutrient breakdown
397 calories - 9g fat - 65g carbohydrate - 17g protein

💪🏼 Exercise of the week 💪🏼 The Plank - target 1 minute per plank It’s one of the most effective core exercises you can d...
20/04/2026

💪🏼 Exercise of the week 💪🏼

The Plank - target 1 minute per plank

It’s one of the most effective core exercises you can do and involves very little if any equipment to do!!

Make sure to keep your bum down in line with your shoulders! Use a mirror if needed.

Are you looking to lose weight, improve fitness or just want a healthier lifestyle but not sure where to start? I speci...
17/04/2026

Are you looking to lose weight, improve fitness or just want a healthier lifestyle but not sure where to start?

I specialise in Personal Training from the comfort of your own home!!

Train at a time that best suits you!!

Contact me to book a free consultation or for more information

17/04/2026

Today’s healthy meal idea
Open 'avo' sandwich wholegrain rye bread
Making an 'open' sandwich, using one slice of a good fresh wholegrain bread, is a great way to capitalise on lots of vegetable or salad ingredients! If you avoid bread because it makes you bloat, or you feel you don’t digest it well, choose a wheat-free loaf, or alternatively lightly toast the bread, which helps break down the gluten proteins. This recipe uses the wonderful avocado, which incidentally is very easy to digest. Remember avocado contains healthy 'monounsaturated' fats, lots of fibre, plant sterols (which lower cholesterol), and are an excellent source of vitamin E, vitamin K, and the antioxidant lutein. Avocado mixes or blends very well with papaya or mango, so use these ingredients in smoothies or as a dip.
Serves 1
1 slice or 2 small slices of wholegrain rye, spelt or other 'grainy' bread, lightly toasted if desired 1⁄2 avocado sliced
A handful of sprouted alfalfa or mustard cress
Lettuce or any mixed green leaves
A handful of watercress 1 large tomato sliced
6 slices of cucumber Wholegrain mustard
Spread the mustard on the bread. Next, arrange the slices of avocado on the bread, and then ‘pile high’ the rest of the ingredients, as you wish! Eat with a knife and fork.
Nutrient breakdown per sandwich
302 calories - 18g fat - 10g protein - 28g carbohydrate - 8g fibre - 124mg calcium

15/04/2026

Healthy Breakfast Idea:
Honey toasted oats with apple, almonds and yogurt
A perfect, nutritionally-balanced, start to the day!
Serves 1
30g oats
1 apple
1tsp of honey
1tsp of coconut oil (or butter or sesame oil)
150g pot of plain live yogurt
10 almonds
Dry toast the oats in a pan for a few minutes. When slightly browned, add the honey and oil. Keep
stirring until the oats are thoroughly coated and toasted! Empty into a cereal bowl. Grate or chop the
apple and add to the oat mixture. Now top with the yogurt and almonds.
Nutrient breakdown
372 calories - 12g fat - 53g carbohydrate - 15g Protein - 332mgcalcium- 6g fibre

13/04/2026

Todays healthy meal idea
Pumpkin and coconut soup
This is a delicious, creamy soup, and filling too. I am sure you’ll love it! If you can’t find pumpkin, any vegetable of the squash family, such as acorn squash, onion or butternut squash, or any root vegetable will work just as well.
Serves 2-3
1 tbsp olive oil
1⁄2 tsp ground coriander or coriander seeds 1⁄2 tsp fennel seeds
1 tsp ground turmeric
1 large onion, peeled and finely chopped
A k**b or raw ginger root, finely chopped
2 cloves garlic, finely chopped (optional) 2lbs (900g) raw pumpkin, peeled and cubed 1 pint of vegetable stock
400ml coconut milk
Heat the oil in a frying pan or saucepan and fry the coriander, fennel and turmeric, being careful the seeds don’t ‘spit’ out! Add the chopped onion, ginger and garlic and gently fry for 3-4 minutes. Add the pumpkin and mix well. Season with a little sea salt or rock salt, and then add the stock. Cover the pan, and simmer until the pumpkin softens, and then stir in the coconut milk. Leave the pan UNCOVERED, so as not to let the coconut milk curdle. Bring the soup back to simmer and cook until the pumpkin is soft to crush with a wooden spoon. Blend in a food blender or with a hand blender until smooth, and serve when desired.
Nutrient breakdown per serving
210 calories - 14g fat - 5g protein - 17g carbohydrate - 161mg calcium - 7g fibre

13/04/2026

When you reach your goal don’t just give up, set a new goal and keep pushing yourself to be best version of you!!!

💪🏼 Exercise of the Week 💪🏼 Squats Make sure you push your weight backwards over your heels and keep your back straight
13/04/2026

💪🏼 Exercise of the Week 💪🏼

Squats

Make sure you push your weight backwards over your heels and keep your back straight

12/04/2026

Healthy Breakfast idea:
Homemade muesli in apple juice
This is higher in protein than most mueslis, and full of fibre too. It is therefore useful for effective blood
sugar balancing, and fat loss. It will also give you the necessary slow-releasing energy that will keep
your appetite sustained for 3 hours or so. Remember to eat regularly, and if your primary goal is fat
loss, preferably eat 5 small protein-based meals or snacks throughout the day.
Serves 1
25g whole oats or oat bran
1 heaped dessertspoon or approx 20g ground flaxseeds - use a coffee grinder
15g or 1 level dessertspoon of pumpkin seeds
15g or 1 level dessertspoon of sunflower seeds
2 dried figs, chopped into small pieces
1 250ml glass of ½ water and ½ apple juice (or water is fine)
Place all the above dry ingredients into a cereal bowl, and mix together. Add the apple juice and water
and leave to soak for 20-30 minutes or leave in the fridge overnight.
Devour the next morning!
Nutrient breakdown (using oat bran)
448 calories - 23g fat (majority of which is essential fat) - 16g protein - 57g carbohydrate - 13g fibre –
160mg calcium

10/04/2026

Not every workout will go to plan but it’s so important not to let it get you down as your next workout could be your best ever.

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