Day 1, Week 1, 132lbs


As those of you who follow me on Instagram will know, today is day 1, week 1, of a 4 week push.

With or without a ‘push’, I train 6 days a week (cardio AND weights daily) and my diet is clean and healthy MOST days.

However, ‘most’ days doesn’t cut the mustard when it comes to aesthetic results, so although I am fit and healthy 24/7, I certainly don’t always have abs and veins popping week in week out.

This brings me to the point I make time and time again when it comes to health and fitness V aesthetic results – they really are 2 very different things.

Healthy and fit is what I am ALL of the time. I train, I eat clean, I drink wine with my boyfriend and I eat pizza with my friends. I make frequent notes of my weight and food intake, my PBs at the gym and my cardio timings. But I live my life and I enjoy it.

Aesthetic results is what I achieve SOME of the time. I’ll train every day, twice a day, I’ll count the calories and macros in every morsel of food I eat to hit specific daily targets, I rarely eat out and never drink AT ALL, and for 3-5 weeks (I never do longer than this as I don’t want or need to), I am 100% committed to the end result. Despite what some people say, it’s very far from being ‘healthy and fit’, it’s a goal, and it is hard, ass, work.

I enjoy both ends of the spectrum. I love being more relaxed and I also love pushing my body from time to time. It’s a physical and mental challenge, and that is just as important as downtime is.

So for me, the next week looks like this:

  • FASTED CARDIO – 20 minutes treadmill HIIT
  • HYPERTROPHY PM – DIFFERENT BODY PART A DAY – 3 SETS 8 REPS
  • HYPERTROPHY FOLLOWED BY 15 MINUTE FAT LOSS APP – TO EXHAUST MUSCLE AND BURN FAT POST WEIGHT TRAINING
  • DAILY CALORIES – 1700
  • CARB CYCLE – 3 DAYS LOW, 1 DAY HIGH
  • MACROS 3 DAYS – 50%P – 40%F – 10%C (veg only)
  • MACROS DAY 4 – 50%P – 40%C – 10%F (from protein only)

If you want to know what my daily HIIT and weight lifting look like EXACTLY, download my apps on Apple or android.

If you want to know what foods specifically make up my calories and macros, look at the 12 week plan at the top of this page.

If you want to join in with me, now is the time. I know a lot of women HATE the term ‘bikini body’ etc, but let’s be honest, we all have to shed clothes once the sun comes out, and we all FEEL more confident doing so once we’ve been hitting the gym and cutting the chocolate. It is more about a feeling of confidence than achieving any specific body type, and with 4 weeks to go until summer, we can all egg each other on here.

I’ll be posting updates as I go and I’d love it if you do too, just tag me in your pics.

Day 1, week 1, HERE WE GO!


0 Carb, 0 Fat, Creamy Tomato Chicken Pasta


 

Ingredients (per person / serving)

1 chicken breast (roughly 90-150g)

½ tin chopped tinned tomatoes (roughly 200g)

1 heaped tbs 0% Fat Greek Yoghurt (roughly 40g)

1 large courgette (roughly 100-150g)

Salt and pepper to season

 

Instructions

Grate courgette into long strands and allow to reach room temperature

Dice chicken and cook in non-stick frying pan

Add ½ tin chopped tomatoes

Once bubbling, add 1 heaped tbs 0% Greek Yoghurt

Once bubbling, add grated courgette and stir in

Salt and pepper to season

Serve


PROTEIN PANCAKES


Protein Pancakes 

Ingredients (per person / serving)

1 scoop any flavour protein powder (I use Fitness Fondue Recovery, chocolate)

1 egg

50ml almond milk (guide measurement depending on type of pancake preference)

Toppings of choice – nut butter, protein pancake batter, agave syrup, Greek yoghurt

Instructions

 Whisk the protein powder and egg together in a bowl with a fork

Add a small dash (roughly 50ml) of almond milk until batter is desired consistency (for American pancakes the batter should be thick, for crepe style pancakes, slightly thinner)

Pour batter into heated non-stick pan (small circles for American pancakes, entire surface of pan for crepe style pancakes)

Allow the outside of the pancake to turn golden brown, then flip

Allow same amount of time for other side to cook

Stack pancake(s) on plate and drizzle with topping of choice


Weights4Women App


Good morning Fondues!

Sorry I haven’t posted in a few days, last week I launched my new Weights4Women App and all my time and energy went into promoting that.

The first app I launched in January was the 15 Minute Fat Loss App – 4, 15 minute HIIT circuits that are designed to target different areas of the body while keeping you in the fat burning zone.

The Fat Loss app did so well and helped so many people out that I was finally able to convince the app guys to let me do what I’ve always wanted to – a weight lifting app for women.

For the last 3 years I’ve been getting emails and messages every single day from women who understand how important resistance training, weight lifting in particular, is when it comes to changing their bodies. However, the majority feel a bit lost in the weights section of the gym, not entirely sure what exercises to do for which body parts, and how exactly they should look and feel whilst doing them.

The weight lifting app shows you, visually, exactly how to perform each and every exercise I do – from squats to deadlifts, pull ups and triceps dips, shoulder raises and more.

There are written descriptions beneath every demo, explaining why you are doing the exercise and how it should be done.

There is also audio, a Form Buddy that vocally explains how to do the exercise.

There are 5 body parts and training days to choose from – lower body, back, abs, shoulders, chest and arms.

For anyone who has ever wanted to lift but doesn’t really know how, for those who cannot afford a PT every time they want to learn some new exercises, or for those who simply want to try out a new lifting programme, this app is a dream come true.

I make a point to say this a lot because I think it’s so important with all the know-nothing-crap floating around out there nowadays – I write, perform, record and structure every single piece of training and nutrition advice I put out there. From the apps to my online plans, my social media posts and the articles I write.

If you want to train properly, I cannot recommend these apps enough – obviously, because I produced them!

UPDATE

Currently, I’m not in aesthetic shape. Don’t get me wrong, I train every day and more recently my diet has finally been on point, but this was after a few weeks of wishy washy cheat filled food.

I’ve been trying to get my diet back on track lately as I have a holiday coming up, so I’m doing my Fat Loss App every morning and my Weights4Women app every evening, avoiding cheats and tracking all my food again.

I’ll be recording my progress as always on here and on my social media, so join in with me if you need some motivation or guidance.

Happy lifting!


Calories


Calories; what exactly are they, why do they affect our bodies and hormones, and how can you manipulate them while maintaining optimum health?

 

Here is everything you need to know…

 

The first thing you need to understand about calories is that they are units of energy, NOT units of fat or weight.

Your body needs enough calories daily to survive at base level, to function physically, and to keep your health and hormones up to scratch.

 

Every single person has their own personal Basal Metabolic Rate – your BMR is the rate at which your own body burns calories.

Your BMR depends on your own weight, height, age and activity level.

You can calculate your own BMR using the Harris Benedict Equation.

 

Once you have calculated your BMR, you know exactly how many calories a day you should be consuming for optimum health and aesthetic maintenance.

My personal BMR is around 2100calories a day.

 

If you are trying to gain weight, add say 100calories to your BMR and monitor your progress.

I do this when I’m not trying to get lean for a holiday or photo-shoot, because I personally try to pack on as much muscle as possible in my down time.

I’ve actually never had to go higher than 2200calories a day in order to see results, although those who struggle to gain will have to progressively add calories over the course of a few weeks / months in order to do so.

 

If you are trying to lose weight, cut 100calories from your BMR and monitor your progress.

I do this when I am trying to get in the best aesthetic shape possible in the weeks before a shoot.

I’ll usually start at my BMR rate, and cut 100calories a week over the course of a few weeks.

I’ve never had to drop lower than about 1300calories a day, but again I know girls who drop down to about 1100calories daily in the weeks before competition and are absolutely able to train hard and keep their hormones in check.

 

Whether you decide to add calories to gain or drop calories to lose, after a few weeks / months you are going to want to consider reverse dieting.

Reverse dieting means either gradually bringing your calories back UP to your BMR, or back DOWN to your BMR.

You need to do this because your BMR is where you are going to sit healthiest in terms of your daily energy levels and hormones.

 

Once you understand calories and how they can change both your internal and external physique, you can start to look at macronutrients.

Macros are the nutrients your body needs in order to survive and maintain optimum health.

Specific proteins, fats and carbs are you 3 macros and how you divide your daily intake of the 3 is the next step in changing your body.

 

 


SUPPLEMENTS


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FITNESS FONDUE SUPPLEMENT RANGE

FIRE – Pre Workout Fat Burner

There are a hell of a lot of fat burners out there; CLA, LCarnitine, appetite suppressants, and many more.
CLA acted as as serious diarrhetic for me and from what I’ve heard, for the vast majority of us. L-Carnitine never did diddly squat for me, and who wants to take an appetite suppressant when we need to eat to survive, and huger is part of that equation?

Pre workout fat burners I LOVE and here’s why- Thermogenics increase your heart rate during training, encouraging your body to burn more calories, and raising your metabolic rate to a serious degree.
They use caffeine and other ingredients to do this and are perfectly safe to take.
I get the best results on Thermogenics and I am more than happy to sell them.
HOWEVER, if you don’t train and or your diet isn’t on point, don’t bother, they are not for you.

REPLENISH – BCAAs

I take these pre and sometimes during training to make sure I don’t go into a catabolic (muscle eating) state. These are especially good for cardio bunnies who still want to look ‘toned’.

HEALTH – Multivitamin

I take these every morning after breakfast to keep my body sweet.

RECOVERY – Protein Powder

I swear by shakes post workout because I have a SERIOUS sweet tooth, I train a lot so I need a lot of protein, the macro count in this particular shake is a DREAM and because it’s quick and easy.



Dietary Tips and Tricks

I love what I do. I love training, I love eating healthy, and as anyone who follows me on social media will know by now, I love the results that come with both.

That being said, eating healthy 99.9% of the time definitely has its painful moments.

I am a chocolate fiend. My favorite restaurants serve long lists of pizza and pasta creations that I fantasize over almost daily. But the sad fact is, if I want to actually SEE the results of all my training, I cannot dive face first into an Easter egg stash or bowl of spaghetti. It just doesn’t work like that.

Being over three years into this now, I have learned some pretty helpful and somewhat surprising dietary tricks that just might help my fellow fitties out…

Nut Butters

Do not be fooled, your diet needs a daily dose of all kinds of fats if you want to be healthy.

Women in particular need fatty acids to regulate hormones, so don’t think you’re on track buying low fat fad foods, you’re not.

Eggs, avocados and nuts are your best bets when it comes to clean fats, but some of us need something a little more indulgent…

Every day I ‘treat’ myself to a big old heaped tablespoon of nut butter.

There are some amazing brands out there that make this sandwich spread far more interesting than just chunky or smooth. Coconut and dark chocolate chips are two of the new trends, but even the old staples are being made without palm oil or sugar nowadays, making them an ideal guilt free snack.

Nut butters, look into it.

Dark Chocolate

Another great fat for those of us with a sweet tooth.

I like to sprinkle dark chocolate chips or cocoa nibs on my porridge when those cold mornings are biting and comfort food is calling.

The darker the better, but as long as it’s not a sugar tornado, you’re on the right track.

Protein Powder

No, you don’t have to drink protein shakes if you want to get in shape, they’re just pretty helpful for those of us on a high protein, low fun diet.

I blend my chocolate protein powder (Fitness Fondue Recovery) with almond milk and ice so it’s more like a milkshake.

Alternatively, I replace flour with protein powder to make guilt free pancakes or mug cakes.

Greek Yoghurt and Agave Syrup

Greek yoghurt is FULL of protein and squeezing some agave over the top of it is going to turn this boring dairy snack into a little bowl of syrupy dessert.

Courgetti

Whoever realized that shredded courgette had the same texture as spaghetti needs an award, because it has changed my life.

Whenever you’re craving carbs, grate up a big old bowl of courgette, drown in a homemade tomato sauce and hey presto, you have a guilt free bowl of heart warming goodness.

Cauliflower Rice

If your homemade curry or stew needs a guilt free accompaniment, cauliflower rice or even broccoli rice is the way forward.

It has the same texture as a grain but it actually tastes better due to its slightly mustardy flavor.

 


ABS


I sent this email to a friend of mine a couple of days ago, who was missing his abs and wanted some help getting them back.

It’s pretty short and sweet, but I thought it might help some of my Fondues out also…

———-

The first thing you need to understand about getting your abdominal muscles to show, is that it all comes down to a low body fat%.

To achieve a low body fat%, there are a couple of rules you need to follow…

  1. You must be doing cardio 4-6 days a week, ideally in the form of HIIT.

Interval sprints are great, try do 10 interval sprints before breakfast to get your metabolism firing for the day, or AFTER weight sessions.

I hate to self promote, but my app is ideal HIIT also, and 15minutes is a pretty easy way to get your highly effective fat burning activity done.

  1. Your diet also needs to be on point in terms of what exactly and how much of it you’re eating, in order to get your body fat low.

It goes without saying that you can’t claim to want abs and be eating junk food every day. So clean up your diet. Clean, clean, clean.

However, even if your diet is 100% clean, you’re still not going to get your abs to show by eating a tub of peanut butter, 20 bananas and 18 bowls of rice a day. You need to find out how many calories a day you should be consuming by using the Harris Benedict Equation, knock 100cals off that count, and after a week or 2 see where you’re at aesthetically.

If you’re not slowly getting closer to where you want to be, knock another 100cals off and give it another week or 2.

If you have to do the above more than a few times, stop, or you will start to damage your metabolism. Give it another week or 2, and then add another weekly cardio session. Remember that 6 cardio sessions a week is more than enough though, so if you hit this you should consider adding a few minutes on to your sessions.

For bigger, bulkier abs, do weighted ab exercises 2-3 days a week.

For a slightly flatter, more ‘lean’ look, stick to body strength ab work 2-3 days a week.

 

WEIGHTED AB EXERCISES

  1. Dumbbell Pullovers (lying flat on bench)
  2. Hyperextensions (weighted on machine)
  3. Russian Twists (lying on floor with weight)
  4. Reverse Crunches (cable machine, rope handle)
  5. Wood Chops (cable machine)
  6. Weighted V Sits (weight held both hands)
  7. Side Bends (with weight in one hand)

 

BODY STRENGTH AB EXERCISES

  1. Leg Raises (hanging on machine)
  2. Leg Plunges (lying on floor)
  3. Crunches (on Swiss OR Bosu ball)
  4. Plank (to failure)
  5. Side Plank (to failure)
  6. Bicycles (lying on floor)
  7. V Sit Hold (lying on floor)