Back on the Grind

My time is finally up…

There’s a shoot on the horizon, and I have 10 days to shift some fluff!

To be totally honest, I can’t do a lot with 10 days, realistically I need triple that, but I’m still excited for a kick up the a**!

Over the next 10 days:

  • My gentle fasted cardio sessions are now going to be longer and more intense – from 20 minute incline walks to 30 minutes on the dreaded stepper
  • I will now add 20 minutes of HIIT post weight lifting
  • My calories will start to STEADILY drop today – down to 1500 in the days before the shoot
  • My daily starches will now be a carb cycle instead, so I will have a high carb day on day 5, and the rest of the time I’ll be on a high fat, high protein macro split

I doubt I’ll make a huge dent in my current fluff, but hey, every day counts!

After the shoot, I’ll probably stay on the grind until August, when I go away for a few days to celebrate my birthday.

When I’m back, I’ll start a mini bulk again. Some people find this constant bulk and cut a little confusing, and while it’s true that my time lines don’t allow me to do the process properly (months of gaining and months of cutting is how it SHOULD be done) I do it because I want to keep gaining muscle as best I can, before I have to shed for shoots.

I could maintain a look that fell somewhere in the middle, but then I’d never progress.



I spoke about this on my Instagram feed this morning, but I’d like to mention that I’ll be releasing a muscle building download in September. If you have the luxury of bulking over Autumn/Winter, and cutting over Spring/Summer, you will be amazed at the changes you can make to your body.


I’ve received some pretty nice messages over the last couple of days, and I want to say ta very much for all the love and support!

Once upon a time, I was sending my fitspos questions about abs, diet, cardio etc, and now I’d like to answer some of your questions…

First of all, everything I am about to say you already know, especially if you frequent this site. If you keep going and keep researching, these facts will become ingrained in your brain, and you will scramble less trying to get a grip on them.



So the next question is, how do I get a low body fat %?

  1. DIET – Diet is key and absolutely the MOST important thing when it comes to weight loss, fat loss, muscle gain…your diet has to be ON POINT if you want any kind of body transformation. If abs are your goal, you need to make sure you are eating a 100% CLEAN diet, and watch your starchy carb and fat intake. THIS DOES NOT MEAN CUT EITHER OUT COMPLETELY! We tend to be sensitive to one or the other though, so some trial error will probably come into play.
  2. CARDIO – HIIT in particular is a great way to burn fat, and a good time to do HIIT is AFTER weight lifting / resistance sessions. Fasted cardio is also a great option, and if you do this you can do more steady state cardio.
  3. RESISTANCE TRAINING – Weights are always going to be my recommendation, but I have seen people do AMAZING things with straight body resistance training. And in a circuit, this can be a double whammy of RT and HIIT.

All of the above are required if abs are your goal. Your diet has to be 100% on point 100% of the time – NO CHEAT MEALS.

Cardio should be done 4-6 days a week.

RT should be done 5-6 days a week.

You must always have 1 full rest day a week.


If you’d like a diet, cardio and RT guide for a fat loss goal, see the banner at the top of the page.



Atkins, Weight Watchers, meal replacement shakes, juicing, low fat, Paleo, calorie counting, IIFYM…the list is endless.

The sad fact is, most of these diets are unhealthy and or do not work…

Atkins – Carbohydrates are an energy food for both our brains and bodies. If you cut out all carbs all the time, you are going to feel mentally and physically miserable, exhausted and unwell. If you train, carbohydrates are ESSENTIAL as they convert to glucose in the body, which converts to glycogen in the muscle. Glycogen is your primary energy source when you train. The moral of the story? If you are carb sensitive, look into carb cycling, NOT Atkins.

Weight Watchers – I apologise if I’m going to offend anyone now, but the emails I get from those who follow these diets are the kind that make me want to tear my hair out. Look, these point systems are essentially calorie counting systems that allow room for daily crisps and chocolate…do I really need to say more? That’s why you are plateauing. Obviously.

Meal Replacement Shakes – I SOMETIMES drink protein shakes for muscle repair, training and convenience reasons. I would NEVER replace an actual meal with them. Why? Because it’s unhealthy and unnecessary. Yes you will lose weight if you replace a 400 calorie meal with 100 calories of straight up protein, but you are also stepping into malnutrition and metabolic mess territory, and once you go down that path, losing weight is going to get A LOT harder – permanently.

Juicing – Juicing can be good to detox for a day or 2 if you’ve had a heavy weekend or holiday, but let’s be honest, consuming nothing but juiced fruit and veg for days or even weeks on end is not healthy. Similar to the meal replacement shake problem, you are going to start stepping into malnutrition and metabolic issues, which is NOT a fun problem to fix.

Low Fat – OK, I’m going to tackle this quickly because there’s really only one way to put this…FAT is a macronutrient which means it is ESSENTIAL for our physical health. PERIOD. When you see low fat foods, that does NOT mean you are going to lose fat, it means sugar has been added, and guess what? Added sugar leads to weight gain. STAY AWAY FROM LOW FAT.

Paleo – OK, so now we’re stepping into healthier territory. Paleo is a slightly stricter version of eating clean, and eating clean is going to get you healthy. If you are new to eating clean, you are absolutely going to lose weight by doing it. After a while, you can start to look at macros and calories for aesthetic results.

Calorie Counting – If you calorie count HEALTHY foods then yes, you are going to get healthy and absolutely will lose weight. HOWEVER, as I’ve said above, calorie counting and adding in junk food will only work for so long, before you plateau and even regain. Another calorie DON’T is dropping your count too low. When you do this your metabolism will start to slow down drastically and once that happens, there is no going back. If you are already on a low calorie count and have stopped seeing results, up your training.

IIFYM – I count macros, but to repeat this point, I do NOT allow for daily doughnuts and pizza. It works for some people yes, but these people have a very HIGH muscle mass, have been training everyday for YEARS and if I’m going to be perfectly honest, they tend to be on a naughty supplement or 2…



  • FATS




After a couple of weeks on holiday, training for fun and eating whatever I wanted, last week I finally jumped back on the health and fitness train.

As I’ve explained in previous posts, I’ve been doing 20 minutes of steady fasted cardio in the mornings to burn some post holiday fat, lifting heavy in the evenings (3 sets of 8 reps increasing weights as I go) to grow muscle, and eating clean as a whistle while avoiding carb cycling in order to feed said muscle.

I’m bigger than I’ve been in months. I’ve got a little fat roll on my belly, my boobs are back and my butt is a force to be reckoned with.

I’m totally ok with this for the time being. I’m training, eating healthy and even though I don’t have abs, I’m fit and healthy.

I read a really interesting piece in a magazine this weekend, from a young woman who is not skinny, not muscular, not a size 8, and she trains and eats like an athlete.

This is something I really want to talk about. If you read my posts, you will notice I always talk about goals and aesthetics before I give specific advice…


A lot of the time, my goal is aesthetic. I need abs for a fitness shoot, or I’ve got a holiday coming up so I ramp up my fat loss routine.

However, there are times when I have NO abs, a higher body fat %, cellulite and general jiggle DESPITE the fact that I’m training as much as I do on a fat loss diet and not eating junk.

There are so many ways to tweak your diet and training in order to get you aesthetic results, whatever they may be.

For those of you whose goal is to be fit and healthy, don’t worry about how you look.

For those looking to shed some fat and get some lean muscle in time for summer, take a look at the 12 week fat loss plan on the top banner of this page.

Getting Your Groove Back

I realised recently that I talk a lot about how I train and what I eat in the lead up to a photo-shoot, but that I rarely talk about what I do day to day, when the pressure is off.

It strikes me that this is probably the more important information for my followers, considering that most people don’t strip off on a weekly basis and have a fitness business to justify!

So, after a 2 week break, half a stone heavier and gagging to get fit and healthy again, I have the luxury of easing myself back into training without the pressure of a photo-shoot looming over me.

This is rare for me, that I get to enjoy what I do without worrying so much about abs etc, so I get really excited when I have calm before the storm!

Here’s what I’ve been doing for the last couple of days, and what I will continue to do until abs are required:

  • When I have a shoot, I really hammer fasted cardio. I give it 100%, 5 mornings a week, and can go for up to 45minutes. When I have some down time, I still do FC most mornings, but I don’t worry if I miss a session and it’s a lot less intense. I’ll do a 20 minute uphill walk if the weather is nice, or spend 20 minutes on a machine at the gym before having breakfast in the cafe. I personally enjoy and am very used to FC now, because not only is it good for fat burning, it wakes me up, and for someone who suffers from anxiety and general crazy, it just gives me a good mental start to the day.
  • If a shoot isn’t on the horizon, I ALWAYS start my day with oats and protein powder. Not only do I LOVE it, but for someone who trains 6 days a week, I really need that steady release of energy throughout the day.
  • The rest of my meals throughout the day are made up of lean meats and veg, these should be your staples. You do not need starchy carbs and fats in every meal.
  • I’ll go back to train in the evening and lift weights, a different body part a day, 6 days a week (so legs, abs, back, upper body etc). I’ll focus on lifting heavy, so about 3 sets of 8 reps, because without having to worry about getting naked, I can really focus on building muscle. My post workout meal will be oats and protein again (yes, I am a bit obsessed), to feed the muscle and allow me to keep training hard throughout the week.
  • I always drink a sh*t load of water, I try to get through 5 litres a day and that is ALWAYS the case for me unless it’s the last couple of days before a shoot, when I’ll dehydrate to really show muscle as effectively as possible.


This may still seem a little extreme to some, but the funny thing is this is totally normal for me now. At first it took SO much effort, but I promise that if you keep going, it genuinely becomes a very simple, easy and enjoyable part of your life.

I love taking breaks, relaxing, eating what I want and not thinking about my body for a change. But the fact of the matter is, I love training, I love eating healthy and I love having a focus. If I didn’t, I genuinely think I’d be a bit of a nutcase.

Keep going, a habit has to be forced before it becomes routine. 

Holiday Hangover

Hello Fondues!

As you may have noticed I’ve been off the radar for the last couple of weeks – I’ve been squeezing in as many trips as possible before a very busy summer begins.

First off, I want to thank everyone who has sent / continues to send the most amazing messages of support and thanks. When I started Fitness Fondue, my goal was to be 100% honest 100% of the time about my own achievements and struggles. I am beyond happy and touched that so many of you even bother to read the site, let alone get in touch to say thank you for it. So really I want to say thank you in return, because if this place didn’t have an audience, it wouldn’t still be here.

That’s enough mush for now – let’s talk about holiday eats and the post holiday rig…

The last week of May was a big deal for me, I had some big fitness shoots that I’d been training and depleting for and I was definitely ready for a break. People still ask me how I train and diet in the lead up to a shoot, so once again I’ll give a little run down:

  • I do fasted cardio (before breakfast) 5 mornings a week to burn fat
  • I lift weights in the evening  (hypertrophy training) and usually train a different body part a day, 6 days a week
  • I have my own calorie count based on my own training, height, weight and age, and I will slowly decrease my calories over the course of a few weeks (I never drop lower than 1500 in the last week or 2 of prepping)
  • I carb cycle, so I usually have 3 days of a high fat, high protein macro split, and then a high carb day to refuel. I DO NOT carb cycle unless I am prepping for a shoot, I have a simple calorie count and macro split I follow instead
  • I eat 100% clean 100% of the time UNLESS I am on holiday…

Which brings me to my next point…

As soon as my shoots were all tied up, I was quite literally on a plane with my boyfriend headed to Dubai. The first day we were there I managed to stay on track with my diet in that I ate 100% clean, and even though I questioned coming off my diet, I had no interest in it really, so I didn’t. I’m not going to lie to you, I thought Oh my God, I’ve turned into one of those amazing fitness freaks who eats clean on holiday! I’ll never fall off the wagon again! But then I woke up the next day, and the hotel chef had made doughnuts, so that was the end of that…

I last weighed myself the morning of the holiday and I was 125lbs, which is the lowest I have ever been and probably the lowest I could ever hope to be. I had my abs, but I had totally lost my boobs and booty. A nice reminder that if aesthetics are your goal, sacrifices always have to be made! I haven’t weighed myself since I’ve been back, but going on my reflection alone, I think I’ve gained about half a stone, maybe more, and I’m really happy about it.

Why am I happy about it?

Because when your body fat drops that low, your hormones start to take a hit, and believe me you feel it. Your body goes into a catabolic (muscle eating) state. My body was telling me, in very loud and very clear ways, that it was ready for a break. I needed to stop training. I needed to stop carb cycling. I needed to give it a minute.

The fitness models, bikini pros and shredded up females you see online are NOT that lean all year round. There is prep BEFORE the lean prep. It takes  months of muscle building, a lot of food and a lot of patience before they can even start to get into stage or photo shoot shape. Do not be fooled – if you want a very lean, very muscular body, it’s a TEMPORARY result after A LOT of hard work. 

I haven’t trained properly or counted a single calorie in 2 weeks, I have gained weight, and I am ready to ease myself back into training.

This week Ill start to write about how I ease myself back into prep, and how to make sure there is always room to progress when you need to.


For those of you embarking on the 12 week plan, please keep me posted via email ( and I will help you along the way! For those who had a download error last week, thank you for your patience – we got there in the end! GOOD LUCK FONDUES!

Your Questions – Motivation

@elliepotter1 what I’d like to know is how you stay so motivated! When you’re having days when you don’t want to gym, how do you get around it?

@chelseyydagger What drove you to succeed even when everything hurt and you wanted to give in?

@liameering How do you not eat cake and cookies all day


@elliepotter1 , great question. Look guys, the fact of the matter is there are days, no matter how fit or unfit you are, when the last thing you will want to do is hit the gym. I get them, you get them, we all get them. Sometimes, if you are physically exhausted from training, your body is telling you to stop, and you must listen to it. When your body says I need rest, REST. However, when it’s just sheer laziness (and trust me, you WILL be able to FEEL the difference), you simply have to remember your goal, remember what it is that you’re trying achieve and why you started in the first place, AND GET YOUR BUTT TO THE GYM – PERIOD! My tricks are that I go on Instagram and I look at the bodies I covet (Paige Hathaway, Amanda Latona etc), and I also READ the struggle my idols go through every day with diet and training. But they got the results I WANT because they PUSHED – so do the same! PUSH!

@chelseyydagger, when everything hurts I take it as a pat on the back. I trained for that hurt, that hurt is my muscle tearing and my metabolism sky rocketing and my hard work paying off. It’s when I DON’T hurt that I get disheartened. When I want to give in, I remember what I want to look like, and I refuse to stand in my own way. This takes time, seriously, I am A LOT stronger mentally now than I was when I started – SO KEEP PUSHING!

@liameering Trust me, I WANT TO! Cake, cookies, chocolate, pasta, pizza, doughnuts, you name it, I WANT IT. Again, WE ALL DO, fit, unfit, healthy or not, the vast majority of us want to eat junk food. So I find alternatives, I make cakes and pancakes out of my protein powders, I have a tbs of nut butter, I have 2-3 squares dark chocolate, I slather Greek yoghurt in agave syrup and I sort out my sweet tooth without giving in to the junk. I also know that at the end of a few weeks of being spotless with my diet and training, I will have a night off, and eat whatever I feel like. It is vital to remember that FOOD IS NOT GOING ANYWHERE!

Guys, it is SO IMPORTANT to remember that CONSISTENCY IS KEY! You are not going to get there after 1 week of sticking to your diet and training, or 2 weeks, it takes weeks, months even of being 100% on point with your diet and training.


12 Week Fat Loss Diet

Introducing the Fitness Fondue 12 Week Fat Loss Diet download.

This plan is designed to push your body to shed fat through diet and exercise over a 12 week period.

It includes both gym and none gym workout routines (although if you ARE a member of a gym or CAN become one, I highly recommend gym training), and a menu of daily food choices and food measurements.

It does NOT include specific calorie counts or macro splits, as both are 100% subjective and are formed on an individual’s height, weight, age and training using the Harris Benedict Formula.

HOWEVER, the diet plan is 100% clean, low calorie, structured around training and measured out for both male and female buyers.

The plan will have you resistance training (to maintain lean muscle) and performing HIIT cardio (to burn fat), 5 days a week, with the option to train on the 6th.

You must always have 1 full rest day each week.

Please do not think that you will see results by giving 50%.

You will ONLY see results if you give this plan 100%, day in, day out, for the full 12 weeks.

Remember that this is ONLY 12 weeks of 100% effort. It is not a prison sentence.

Food is not going anywhere, so be strong, and you can still have the odd cheat meal and weekly rest days are also required.

‘12 Week Fat Loss Diet’ is listed on our Downloads page, or click the link below:



Answering Your Questions – Injuries

I’m not going to lie to you all, lately I’ve been staring blankly at my computer screen a lot.

In the last few months I’ve been focusing on the staples – clean eating, calories, macros, carb cycling, cheat meals, what cardio to do, when to do it, weight training, supplements, my own progress…I know there’s hundreds of topics I have yet to cover and hundreds more that you guys are interested in, I just can’t seem to come up with any!

So to social media I went, and hey presto, I was inundated with questions. I’m going to answer them one by one, which hopefully will give me enough time to get my creative juices flowing and will also help each and every one of you out. So, without further ado…

@iamamyholmes Have you ever had any injuries and if so, what did you do to work around them and did you manage to stay positive?

@leadan91 I train / rugby 4 x a week and if I pick up a niggle (usually shoulder, back or knee) I get so down as the advice is usually don’t do anything strenuous for X amount of weeks.

@sherryd82 Are weights a good way to fix a dodgy shoulder? Mine is weak and clicks and clunks. X-Rays and ultra sounds show nothing. On bad days I can barely lift my arm.


Please bear in mind that the below is the advice of a PT and fitness professional, not a qualified physiotherapist or doctor. It goes without saying that any injury should be seen to by a professional.

Yes @iamamyholmes, I have been injured and I am currently, funnily enough!

What inspires me to stay positive? I don’t give myself a choice. Period. I find a solution, I find an alternative, I stay patient with my body and I absolutely refuse to take no as a final answer. For example…

The first injury I ever got was shin splints from running, which may not sound like a real injury, but trust me, when you’re mid sprint and your shins tighten up like frozen chewing gum, the pain is so intense it makes you feel sick. The first time it happened I had to sit on a park bench for an hour before I could hobble back home. I rested my legs for weeks, iced them, bought new trainers and special insoles, but that was it, they were gone and I could no longer run without pain. Sometimes that’s the case, you just have to stop doing that one specific activity completely. For me, running is now a once in a blue moon event and man alive do I feel it for days afterwards.

The second injury I got was tendonitis in my forearms from pull lifting. I had to go very light with my pull weights for a while and spent a LOT of time icing and massaging my forearms, but eventually I got stronger, my arms adapted, and now I no longer suffer the problem.

The third is my current injury – a stress fracture of my middle metatarsal (foot bone). I cannot cycle, row or use the cross trainer currently, but anything that allows me to stay 100% flat footed I can manage – so the Versus Trainer and Stepmaster are getting all my love right now.

And that pretty much sums up your 3 outcomes when it comes to injuries. You may have to accept that a certain physical activity is out of bounds for you, period. You may find that by strengthening the surrounding muscles the injury will become obsolete. Or you may just have to find an alternative activity until you heal…

Which brings me to you @leadan91 – if you have a niggle and you are playing a contact sport like rugby, that will absolutely have to take a back seat until you are healed. The fact of the matter is, if you have a bad back or knee, you are risking A LOT by taking big hits. Don’t get down about this, your body should be your number one priority as an athlete and you should be patient and with it. Seriously, rest and injury is as much a part of the sport as the sport itself, get used to it and don’t be hard on yourself. HOWEVER, your training absolutely doesn’t need to stop. If a certain area is playing up, don’t train it for a few weeks, ice it, stretch morning noon and night and it will get better. There is always an alternative on that gym floor, look for it and you will find it.

Which finally brings me to you, @sherryd82 . As I have said above, rest injuries, ice them, stretch them within their means and they will get better. HOWEVER, if your shoulder is not injured but very problematic, you are a candidate for strengthening the muscles AROUND the shoulder and it will eventually ease up. So really focus on your traps, upper back and upper arms, and your shoulder can take a bit of a break.

To end this piece I want to say this – injuries suck and initially it is scary and annoying that your training will take a hit. HOWEVER, as I have said above, REST AND INJURY IS AS MUCH A PART OF SPORT AS SPORT ITSELF. Get used to it, accept it, and go easy on yourself. Rest now, recover later, you do not want the injury to become a permanent fixture.

An Email from a Fondue, her Battle, and THAT Poster…

I was reading your latest update on Fitness Fondue and I completely agree with what you’re saying. YES the media, fashion industry, celebrity world, modern society etc have a lot to answer for in influencing men, women, boys and girls on body image (especially impressionable younger generations). BUT, as you said, people are not taking enough responsibility for themselves and their own feelings.

The amount of times I’ve heard the same response from adult women in the past week with regard to the Protein World ad that caused so much controversy – “It MADE me feel so fat!”-  I’m sorry, a poster MADE you feel fat? An inanimate object forced a feeling on you? I find that highly unlikely. More likely is that you already felt unhappy with your body and this advertisement unfortunately brought that feeling to light. Yes, that sucks, but take some responsibility for yourself if you are feeling that way. No person, no object, certainly no poster can make you feel anything; you feel your own feelings, and only you dictate that. Don’t give a poster power – it’s just paper. 

I may sound like that Protein World poster doesn’t bother me in the slightest, and truthfully, it doesn’t. It’s not that I think I’m “beach body ready” (or whatever it was all about), it’s just that I’m FINALLY confident and happy with what I have. With my lot. And I’ve worked hard to get here. At age 29 I’m finally at a place where I actually am proud of my body and I never thought I’d get to this point! How did I get here? Well, therapy, which in itself was obviously hugely beneficial (goodness knows where I’d be without it) and helped me learn to ACCEPT my body and teach me how to have a healthier relationship with food. It can still be a bit of a battle at times (long time habits die hard) but finally the light has gone on in my head – I want to treat me body with respect, I want to nourish it, take care of it and make it the healthiest it can be. I don’t want to punish it or destroy it anymore. If I saw a friend treating their body the way I had been treating mine, I would call them crazy – why on earth would they be trying to kill themselves? Why do they hate themselves so much? But I couldn’t see that I was doing that to myself. Like so many people out there, I just thought I was doing what I could do to keep my body where it was and not gain weight. I didn’t see how much I actually hated myself. Eating disorders have a magical way of pulling the denial curtains over a person’s eyes and not allowing them to see the true extent of the damage they’re causing.

ANYWAY, I’m digressing a tad here…so yes, therapy set me on the right path to finally allowing me to accept my body. Which is a miracle in itself after spending half my life battling my body.

I’ve always been a complete cardio junky – running junky really. After buggering up my ankle training for a marathon a couple years ago, I had to find something else to tide me over while running was a no-go zone. I’d always been under the misconception that weight training was for men. It made you bulky. It didn’t really keep you fit. It certainly wasn’t for girls – especially girls with eating disorders who wanted to be the skinniest wee thing. What utter bollocks. In the past couple of years I have been constantly learning, working, training, achieving new goals with my weight training. And through it I have felt stronger, fitter, happier and ultimately more confident than I ever have.

Sure, it’s tough as hell. I’ve made a lot of sacrifices along the way. Goodbye alcohol. Goodbye processed food. Goodbye late nights. Goodbye sugar. I could go on, BUT, what I keep reminding myself of, when I have those moments of “Oh, its not fair, I just want to have a big slice of cake/bag of sweets/*insert most delicious food item imaginable here*” is that this is my choice. My decision. My responsibility. No one is forcing me to chose this lifestyle – similar to how no one can force me to feel any which way. I can easily go out, get drunk, eat as much as I want to, lie in front of the TV all day and do sweet FA. But I choose not to – I choose to get myself out of bed at 5:45am every morning to train. I choose to plan my meals ahead. I choose to spend my money on gym kit and supplements instead of girly clothes and beauty treatments.

And why? Because I love feeling strong, healthy and fit. I love learning new exercises and techniques and trying them out. I love seeing my body develop and refine itself. I love how when I started, I had no upper body strength whatsoever, now I am continually amazed at how it can push itself further and further. I love looking in the mirror and seeing a 6-pack staring back at me (when my lower abs aren’t feeling shy…the buggers).

There is no ‘end game’ with this, I can’t imagine I will get to a point where I think “ok, that’s me done now”. Because it’s not just about the aesthetic results (although yes they play a huge role) it’s also about how this has made me feel mentally stronger. When you see your body changing and evolving in a way you never thought possible it really makes you think “Damn, I’m pretty strong, I can really focus my goals and achieve what I want to achieve” and that can tap into all aspects of your life.

It’s such an ace journey (even though I might grumble and moan at some points from hunger/tiredness/achiness), and thats exactly what it is – a journey to keep learning, and keep training.

Paleo Chef

The rise of interest in healthy eating has seen a rise in the amount of healthy food delivery services now available to us.

These companies provide foods and / or meals that are designed to fit into our healthy eating plans and nutritional needs without any of the hassle of shopping, cooking or prepping.

If you are too busy to shop, cook and meal prep, food delivery services are a great option for you. If you are happy to do the latter but have no idea how to start eating clean or proportionately, a trial week is a great introduction to the kinds of meals, snacks and foods you should be consuming on a daily basis. If you are bored of your day to day meals and are looking for some food inspiration and recipe motivation, giving them a try for a few days could be the refresher course in cooking you’re looking for.

Even if you can’t afford a delivery service long term, they are certainly worth a few day’s trial, as I found out recently…

When I’m in training for a shoot, holiday or something of the like, my meals are pretty standard and repetitive. I eat a lot of oats, protein powder, nuts, nut butters, eggs, Greek yoghurt, chicken and green veg. That’s pretty much my exact diet. However, last week PaleoChef approached me and asked if I’d be interested in a trial week…

My boyfriend is an avid supporter of food delivery services, and unfortunately he is in far better shape than me, so I thought I’d give it a shot and see if it really did make life easier…

I’m not one who has a problem with food shopping, cooking or meal prepping. Truth be told, I enjoy being in the kitchen and even though the staples of my diet are pretty boring, that doesn’t mean my meals are. I always spice them up and throw in random bits and bobs to keep them interesting, but if I’m going to be totally honest, my cookery skills have nothing on PaleoChef!

During my trial week, I stuck to my own breakfasts, but my snacks and afternoon meals were taken care of. My snacks included marinated chicken legs, nut bars and protein balls (the protein balls in particular were out of this world), and my meals included sweet potato and salmon salads, tender strips of beef and grilled vegetables, soups, marinated chicken breasts, spiced fish, pesto courgetti (where that’s been all my life I do not know) and the most amazing marinated meatballs I’ve ever had. 

I was excited for lunch and dinner every day, and absolutely gutted when my week came to an end!

As I’ve said above, I do appreciate that not everybody can afford a weekly delivery, but if you are a little bit stuck or looking to spice things up a bit, give it a go for a week (£120) and reignite your passion for clean eating!

Take a look at PealoChef here –

Female Fitness in the Media

The fact of the matter is, the fashion industry, film industry, music industry, fitness industry and mass media all have a huge say in the way women feel they ‘should’ look.

The blame is not on any one organisation, model, celebrity, TV show or newspaper alone. Truthfully, we have allowed outside influences alter the way we see ourselves and each other, and seemingly enjoyed it in the process.

While I agree that the above culprits are all at fault, I also feel frustrated that we as men and women take no responsibility for allowing it happen, and that change, however insisted upon it may be, is only really in our control.

As anyone who follows my fitness journey will know, I get a hell of a lot of flack on social media, gossip websites, and in the press for both the way I look, and for what I have chosen to do with my life.

A few years ago, such criticism would have torn me apart. But today, I love what I do, I love how I look, and I could not care less what my critics think of it.

If you love being curvy, be curvy! If you love feeling skinny, feel skinny! If you love having muscle, build muscle! The only thing I’d say is try to do all of the above in a healthy way. There are ways to do all of the above and still eat healthy foods and avoid under or over exercising. 

If we can all individually make the choice to look how we want while making health a priority, if we can start supporting each other instead of tearing each other down, and if we can side line the critics, we can actually have an impact on society and body image.

Eat clean most of the time, treat yourself sometimes, move your body, sleep well, drink water, and achieve your own aesthetic goals.


Stomach Fat, Thigh Fat, Arm Fat = FAT

Every day I receive emails and comments on my social media from men and women looking to ‘spot fat reduce’.

To ‘spot fat reduce’ means to shed fat from target areas, such as your stomach, legs, arms, back etc…

This is quite a divisive topic amongst fitness professionals, but I am of the opinion that it is IMPOSSIBLE to do.

In both my personal experience of training myself and professional experience of training others, I have come to find that when we shed fat, we shed it evenly from all over our bodies, the more stubborn areas being the last to go.

Stubborn areas are hormonal and genetic footholds of fat, and they WILL respond eventually if you are 100% on point with your diet and training. However, they are often the reason people give up prematurely, and I cannot stress enough that full body transformation IS POSSIBLE if you STAY CONSISTENT!

You need to get your diet and training right, which takes time and research, but if you can get a handle on it, that last roll of belly fat WILL disappear eventually. Trust me.

Still to this day my lower stomach FIGHTS me. It’s always first thing to pop up by the third day of a holiday the last thing to go when I’m getting back into shape. But I’ve shed it before and I know I can do it again, so I stick with it.

So, how do you get rid of your problem area? Diet, exercise, patience and consistency.

There is no magic pill, there is no fitness genie, it is up to you, so DO NOT GIVE UP!

Fat Burning

In the wake of the tragic death of 21 year old Eloise Aimee Parry, I wanted to write once again about fat burning.

The aim of this piece is to explain all of your options if fat burning is your goal, and to try to illustrate how unnecessary fat burners are if your diet and training is 100% on point.

By the same token, they are totally irrelevant if your diet and training is NOT 100% on point. In which case you have a LONG way to go before you start researching supplements…

RESEARCH – you will see this word time and time again in this piece. It is how I got good at what I do, and how you will too.

I will talk about the ingredients most fat burners contain and the fat burners I sometimes take in the build up to a shoot…



If you want to lose weight/fat the simple fact is that you need to move your body, eat CLEAN (aka all natural) foods, eat small portions of said food and STAY CONSISTENT!

When people say “I’ve tried and tried and I CANNOT lose weight!”, the truth of it is that they tried and tried for a short time and then gave up because it was too hard.  Or they tried inconsistently, and the results didn’t come because there was no SIGNIFICANT change. Don’t get me wrong, there can be problematic factors, Thyroids and medications being the most common, but generally speaking if you want to lose weight/fat, you absolutely CAN.


I know this to be true because it applies to me. When I started 3 years ago, I ate 100% clean and trained 6 days a week and it was HELL. I cried, I was tired, I was grumpy. I simply wasn’t used to it. My body didn’t know what to think. And this is why I got such great results in a matter of weeks.

HOWEVER, said results started to slow after a few months – why? Because our bodies and very clever and trust me, they will adapt and they will get into a happy and healthy pattern and settle down. If you want aesthetic results, this is when you need to start to do some RESEARCH as to how to advance your diet.


Or, research could lead you to do a rudimental carb cycle first, so clean starchy carbs pre and post workout only, the rest of the time protein and veg.

The next step will probably be macro splitting within said calorie count. Most start on a 40% protein, 30% carb, 30% fat split and tweak from there over the course of a few months.

And lastly, more advanced carb cycling is probably the last step (that I’m aware of at least), so a calorie count first, macro splits within said calorie count second, and a carb cycle third. It took me 3 years to get to this point, and if health and fitness wasn’t my job, I probably would have stopped at rudimental carb cycle. In fact, I definitely would have.


Fasted cardio (cardio before breakfast) is a great way to burn fat.

HIIT (high intensity interval training) is a great way to burn fat.

Lifting weights builds muscle, and increased muscle means more calories burned even at rest.

Training 6 days a week will get you better results than training 3 days a week.

Switch up your training! If you’re starting to plateau, change your sets/reps/weights/overall routine.



This is the number one problem both personal trainers and their clients have.



So why do we do it? Because we have a goal, we want something, and some things take WORK…



Research research research.

How many people take fat burners and have no idea what’s in them? I’d venture to guess most. Why on EARTH are you swallowing tablets if you don’t know what is in them?

How many people take fat burners, can tell you what’s in them, but have no idea WHY? Do you realise that most fat burners are straight caffeine, which you can get from black coffee? Do you realise most fat burners have green tea extract, which you can get from, shock horror, green tea? Do you realise illegal fat burners contain ephedrine, which you can get from taking speed? Do you want speed as a part of your daily diet? No. No probably not.

BOTTOM LINE: If your diet and training isn’t 100% on point, why on earth are you popping fat burners?

Because I don’t believe the ‘CELIBACY PREVENTS PREGNANCY’ theory, I am going to tell you about the fat burners I will take in the weeks leading up to a shoot. Please bear in mind that they are not a daily, weekly or even monthly fixture in my diet, they are a last ditch effort pre fitness shoot.

Also, the fat burners I take are tested to athletic standards, meaning they are 100% safe…


UnknownBefore I start talking about Hella, I should probably flag that this IS my boyfriend’s product (which is how I came across it in the first place), but I am by no means pimping it for him.

The reason I like Hella is because it doesn’t make me feel shaky or sick like a lot of pre workouts do, it just focuses my training and makes it feel very energetic while I workout. This is probably because it’s 100% natural ingredients.

 The fat burning effects are visible after a few weeks, which again is a rarity, and it’s tested to athletic standards which means it’s a supplement athletes are totally fine to take.

Have a look here if you’re interested:

Weeks 6&7/12 , 132lbs

Hello Fondues!

First off, thanks for being so patient with me these last 2 weeks, I missed the last fortnight of updates because I was up to my eyeballs in training and shoots, and then took a much needed family holiday.


Week 6&7 of 12:

Week 1 – 137lbs

Week 2 – 135lbs

Week 3 – 134lbs

Week 4 – 132lbs

Week 5 – 132lbs

Week 6 – 132lbs

Week 7 – 132lbs


Week 7 and my weight hasn’t dropped 1lb in 4 weeks. But I cannot tell you how relieved I am that I haven’t gained…

Since week 4 I have had shoots every week. Imagine going on holiday with your new boyfriend for the first time, and your best friend with the perfect body is coming along too…that’s what it feels like when you prep for a shoot!

So for 4 weeks I was 100% on point:

  • Training every day (fasted cardio a.m., weights p.m.)
  • 1600 calories daily
  • Carb cycling (no carb – high carb every 3 days to shed fat but keep me fuelled for training)

By week 5 I was in shoot territory and feeling great.

When I prep for a shoot, I drop my water intake and drink a few glasses of white wine the evening before. I then don’t eat or drink anything the day of the shoot. This isn’t because I have an eating disorder, although it isn’t particularly healthy either, it’s just that in order to look your best after weeks of diet and training, it’s a good idea to dehydrate your body and of course, not have a food baby when half naked in front of a camera.

The weeks leading up to shoots are intense – mentally and physically. The day itself is intense, you are desperate for water, thinking of the most disgusting food man has ever created, and ready to get the whole thing over and done with as soon as humanly possible.

After the shoots, I allow myself a cheat night. These nights usually consist of a 3 course meal with some form of snacking after. I then have a rest day the following day before jumping back on the wagon for the next shoot. So when people tell me I am obsessed with diet and exercise, or feel bad that they can’t commit the same amount of time or effort, take a minute to consider that it is my job, and I have a career that is dependant on me staying in shape.

The above happened over weeks 5 and 6, and then week 7 was a family holiday, where I really surprised myself…

For the last 7 weeks, my boyfriend has been suggesting to me that I try a more flexible approach to my dieting. I have told him that this is how I do things, and to mind his own perfect 6 pack business, because I am not built like him, and I do not have testosterone.

When I went on holiday, I did fasted cardio every morning in the form of a 30 minute swim, followed by a few ab exercises.

I would be perfect with my diet all day, have another swim in the afternoon, and then go out with my family in the evening. My dinner choices were healthy, but I did drink a lot with my brother, and by the time we crawled home from some random Portuguese club, I normally snacked on ice cream or chocolate before passing out in bed.

This was my pattern every day for 5 days, and when I weighed in yesterday morning, I was truly shocked that I didn’t gain a single pound.

However, regardless of my relief, I have the biggest shoot of my fitness career approaching at the end of May, an I’ll be damned if I’m still at 132lbs when it gets here!

So off we go again, same routine, but I am going to drop my calories from 1600 to 1500, just to re shock my body and get the scales to start moving again. I will not go lower than 1500. Period.

As a last little comment, I would like to thank you all for your support and hilariousness over the last few days…



this post is dedicated to Katie Hopkins

Portion Control and Food Measurements

Last week I received an Instagram comment from a girl who was desperate to know more about portion control…

This is actually something I’ve been meaning to write about for a while now. My dieting methods (calorie counting, macro splitting within said calorie count and carb cycling) are extremely advanced and honestly do NOT need to be done in order to get results. 

I personally exercise these methods because I have been progressing my body over the course of 3 years now, and I am constantly researching, learning and practising new methods as part of my job.

I am my own fitness guinea pig, and my methods are things that I try, respond well to, and am able to put into practice at the right times, over the right periods, for the right reasons.

For example, I would NEVER count calories, measure my food, carb cycle or avoid cheats if I didn’t have scary photo-shoots coming up. I would be on a completely different and a much simpler eating plan, consisting of clean foods in macronutrient balanced portions. 

So, without further ado, here is what I would do if I wasn’t getting 100% naked 100% of the time, and what I recommend my clients do:

ALL FOOD SHOULD BE 100% CLEAN – aka all natural


It’s totally true what they say, breakfast really IS your most important meal of the day, and what you choose is actually more important than people think.

You ideally want a CLEAN starchy carb for energy release throughout the day, and a protein source if you train.

If fat loss if your goal, I would recommend 20 minutes of fasted cardio before breakfast, but if that’s not possible for you DON’T PANIC! Just do your cardio as HIIT (high intensity interval training) later in the day (AFTER weights if you lift).

  • Small/Big bowl of oats – Portion size depending on gender/goals – Sprinkle with cinnamon to sweeten, or if you lift, throw in a scoop of protein powder
  • 2-4 eggs with 1-2 slice wholemeal toast – Portion size depending on gender/goals
  • 1 pot Greek yoghurt with 1 banana



You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)



You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)



It’s a huge myth that eating clean is boring eats. Look, it IS hard to turn down the junk food every now and then, OBVIOUSLY, but your actual meals can be great if you want them to be! Soups, stews, roast dinners, stir frys, currys…same old meals just without the crap!

  • Lemon is a great natural fat burner and squeezed on chicken or fish will give an added kick
  • Tobasco is also a great fat burner that adds a kick
  • Herbs and spices, any and all. Cajun is one of my favourites, as is cinnamon to sweeten things up a bit
  • Greek yoghurt is a great replacement for creams
  • Chopped tinned tomatoes are a great idea if you like more tomato based sauces
  • Soy sauce and/or sesame seed oil will make your protein and veg into an instant stir fry
  • Homemade stocks are a great idea if you like your soups and stews




You can have 2 snacks a day:

  • Mid morning
  • Mid afternoon

Try to keep it protein based (Greek yoghurt snack pot or lean meat like a snack-pack of chicken), but if you are feeling energy zonked have a small piece of fruit OR some fats (handful nuts, half avocado, 1 boiled egg etc).



Drink water all day every day.

Green tea is a great option.

Coffee and tea are fine but stay away from sugar.



Above all else, TRUST YOUR INSTINCTS! You already KNOW if a portion looks too big or too small. A chicken breast, some veg and a small addition of brown rice is perfect if you’re trying to lose, but probably on the small side if you’re trying to gain muscle. And always remember to factor your training into the equation.

There will be a new download plan on the site soon that will go into much more detail when it comes to measurements, macro timing and training for your goals, so do keep an eye out. In the meantime, this is a GREAT place to start! 

Week 5/12, 132lbs

Week 5 of 12:

Week 1 – 137lbs

Week 2 – 135lbs

Week 3 – 134lbs

Week 4 – 132lbs

Week 5 – 132lbs

  • Still on 1600 daily calories
  • Still carb cycling (high carb every 3 days)
  • Still performing 20 minutes fasted cardio 4-5 mornings a week
  • Still lifting weights 6 days a week followed by 20 minutes of HIIT cardio

As I mentioned previously, last Monday I had a photo-shoot, after which I had a cheat night and the following day was a rest day, both of which I needed and I have no regrets whatsoever.

The rest of the week I was spotless, but come Saturday I had another cheat night (boyfriend’s birthday) followed by another rest day on Sunday (disgusting hangover).

When things like this happen – cheat nights, birthdays, boozing etc – you really cannot expect to lose any weight or see any progress whatsoever. To be totally honest, I am shocked that I didn’t GAIN.

A good idea is to go into special occasions and cheats EXPECTING to gain and to bloat. It’s a very BAD idea to think great training will outsmart a bad diet. TRUST ME IT WON’T.

Another good idea is to give 100% to your diet and training, knowing EXACTLY when your next break is. Whether it’s a special occasion or a simple night off, give your ALL until it arrives, have your break, and then go again.

I’ve said this before and I’ll say it again now, I PERSONALLY like to give 100% for long stretches of time (a few weeks / months) and then give 0% for shorter periods of time (a few days). For me, it allows me to stay on track with health and fitness and stay on track with my sanity.

However, I do know many people who never face plant ice cream or pizza, and they are obviously inspirational aliens to my weak little brain.

While I’m on this point, I want to talk about something I read the other day…

It’s really interesting to me that some people feel fitness fanatics are judgemental of others who aren’t remotely interested in it, or have serious struggles with it. The term coming full circle comes to mind…


If the person who works their butt off to get to the top of that circle manages to get there, you better believe they are standing closest to the person who struggles so much that they are terrified to try.

Why? Because fitness fanatics know what it takes and they are reminded of it every, single, day. They make the sacrifices and trust me it does NOT go unnoticed.

Now I’m going to hit you with some of my own personal issues…

I have a problem with chocolate. You probably just laughed. But no, I mean a real problem. People roll their eyes – women are expected to have a problem with chocolate aren’t they? We coined the term chocoholics didn’t we? Aren’t all the Galaxy chocolate adverts themed on this universal truth?

No, I don’t mean I wish I could have a chocolate bar or 2 every day and not get fat like most of us do. If I am around it, the only thing I can liken it to is being an alcoholic in a bar. It is so hard for me not to cave it physically hurts me…no, really. But if I do cave, I can’t have a bar or 2 or even 3, I basically will go and go until I am almost sick. Clearly, there’s some trigger in my brain that I have no control over.

I actually didn’t realise it was a problem until last Christmas when my brother said something about me eating an entire tin of Quality Street in a matter of minutes. He watched me do things like this over the course of a few days and eventually told me that I had a very obvious problem and I needed to think about what I was doing to my body. This coming from someone who’s never dieted a day in his life and has a pretty questionable food intake!

On my cheat night after the photo-shoot I did it, and I realised that actually, enough is enough. I am going to have to cut it out completely, or it’s only going to get worse.

So, are the people who dedicate their life to health and fitness completely ignorant to eating disorders, food issues and complete lack of will power? No. If anything, we understand it more.

Here’s to another week, let’s hope I can stay on track this time!

Week 4/12, 132lbs

Good afternoon Fondues!

So, week 4 of 12 and my results are as follows:

Week 1 – 137lbs

Week 2 – 135lbs

Week 3 – 134lbs

Week 4 – 132lbs

Last week, I was finding my 1600 daily calories more than sufficient to fuel my 20 minutes fasted cardio and later weight lifting sessions. Because of this, I knew I could afford to add 20 minutes of HIIT cardio after my weighted sessions to ramp up my results a little.

I predicted that with the added HIIT I would lose around 2lbs and / or look leaner by the end of the week, and I seem to have been bang on. Not only did I start to feel leaner after 2 or 3 days, I also dropped 2lbs in 1 week, which I am extremely happy with.

Because of this result, I’m not going to change anything at all this week. I will keep my calories, fasted cardio, weight sessions and HIIT the same.

However, on Monday of this week I had a photo-shoot, which I dehydrated and depleted for over 24hours. That evening, I refuelled and allowed myself my first cheat night in 4 weeks. The following day, I had my first day off training. Because of this, I predict a small loss of 1lb by next week, if any at all.

And this brings me to a good point I want to raise with you all. I frequently receive emails from online clients who are confused when the scales stay still or even rise. You must understand that CONSISTENCY IS KEY and if you miss a workout, mess around with your water intake or indulge on a cheat night, the scales WILL be effected. You have to be realistic about your results and what to expect, and don’t think that just because you had a hard schlog in the gym that week, it will show on the scales.

The scales will be effected by the following:


While keeping that in mind, please remember what I have said previously:

The scales are a way to measure progress and should not be the ultimate goal. If you want to look good, the ultimate goal should be how you LOOK. If you want to feel good, the ultimate goal should be how you FEEL. If you want a low number, then frankly a frustrating relationship with the scale is going to be your only achievement.


Some Selfie Truth

Good morning Fondues!


Every time I post a selfie, I get messages and comments that tend to fall under 2 categories…

‘Nobody cares! Go get a job!’ (You cared enough to open, read and comment, and I have a job, three actually, but thank you anyway.)

‘Amazing! I will never look like this! (cry emoji)’ 

OK first of all, let me just INSIST that you absolutely WILL look like this if you learn how to eat properly, train properly and be consistent properly.

I’ve been training for 3 years now, and I didn’t look anything like I do or train anything like I do for the first 2, that’s for sure!

Add to that, I would probably be further along if I cut out all the holidays and weeks off in between, in fact, I definitely would.


Secondly, I want to show you something…

The image on the left was me earlier that morning BEFORE training and with a bladder full of liquids (sorry).

The image on the right is me after 20 minutes of  fasted cardio and several ab sets, having forgotten my water bottle and feeling dehydrated as hell.





I can’t remember the last time I used a filter, although I definitely used to, but I realised in order to be accountable and allowed to preach and rant about my body, I had to be real about what my body looked like.

I’ve NEVER used photoshop, although I probably would have if I knew where to find it!

Time of day makes a HUGE difference to aesthetics. You’re going to look lean if you take a selfie first thing in the morning and you’re going to have a pump if you take a selfie directly after training. You’re NOT going to look lean after a day full of food and water. I certainly don’t.

I wanted to write this because the fact of the matter is, we ALL look at the photos our ‘fitspos’ post and want to crawl into a pizza filled hole and give up. But don’t be too convinced. A lot of these people use filters. A lot of these people are on very naughty supplements. A lot of them will only take selfless at a specific time of day. And most of them have been training for YEARS.

The moral of the story is this: Focus on your OWN journey and don’t concern yourself with others’. YOU WILL GET THERE TOO … I did.