Fitness Fondue Supplement Range


I often have to tell people that supplements are not magic pills. They will not miraculously change your body, diet and exercise does that.

However, I personally DO take supps daily, because if you train often and your diet is on point, they will absolutely contribute to your energy levels, recovery times and aesthetic results.

Every supplement listed on this site I myself take.

FIRE – Fire is a pre workout and fat burner. The reason these 2 go hand in hand is because this specific product is high in caffeine and other ingredients that will fuel your training, increase your metabolic rate and push your body to burn more calories as you workout and throughout the day thereafter.

REPLENISH – Replenish is a BCAA, a branch chain amino acid, aka a protein. This product should be taken pre or post training to feed your muscle and ensure you don’t go into a catabolic (muscle eating) state, ensuring you will burn into fat and glycogen stores and keep your muscle in tact. I take this before every workout.

RECOVERY – Recovery is our portable protein powder, just add milk or water, shake and go. It’s extremely low in carbs, fats and calories, making it ideal if you’re trying to lean up. I drink this or cook with it daily in my pre or post workout meal. It’s a great snack as well and tastes like top quality chocolate milk, which for those of us who have cut sugar, is an absolute life saver. I suggest you buy the x12 bundle as because of the size of the bottle, the postage and packaging is quite high on this product, and you want to get more bang for your buck.

HEALTH – Health is our multivitamin which was my newest addition to the mix. I was getting ill consistently and as soon as I started taking it, my immune system started to sort itself out, so I added it into the mix. I suggest you take one with lunch daily like I do.

 

Take a look at the fitness fondue store to read more


Easing Into Exercise


Once you’ve started cleaning up your diet – eliminating unnecessary junk, sugar, calorific foods, etc – and monitoring your portion sizes / calories, you will start to lose weight quite naturally.

Your body will now be able to use clean, single ingredient foods for fuel, and a lower calorie intake will result in a guaranteed loss.

However, there is only so far you can go with a clean and lower calorie diet before you hit a bit of a plateau.

This is when you can start to look at your exercise options.

Step1 – What’s your cup of tea?

When I first started exercising, I did it because I was experiencing bad anxiety, and would often lie in bed at night wanting to run. I consequently started enjoying 30 minute jogs 3-4 days a week.

I quite regret doing that now, as a year or 2 of pounding pavement resulted in pretty bad shin splints. However, the splints are what lead to me to the gym, which was where I found a multitude of cardio machines that I grew to know and love. Cross-trainers, treadmills, steppers and climbers had me turning into a cardio bunny in no time.

My love for cardio is still going strong, but there is no denying that I didn’t realise my fitness ‘calling’ until I picked up an Olympic bar and learned how to squat. That was game over for me, and here I am today.

My best friend became so fanatical about yoga that she soon quit her job and became a fully qualified, fully active, and truly talented instructor (@hannahklumanyoga).

Another friend of mine HATED exercise in any and all forms until she found Pilates. She too quit her job and is now a very popular instructor out in Oz.

Gyms offer classes such as boxercise, aerobics, body pump, body attack, spin, circuit training and more, so there is absolutely something out there for everyone. Not to mention online plans and apps (I’m sure you’re all aware of mine by now, wink face), which ensure you don’t need to hire a PT or feel lost in the gym ever again, you can do it all on your own now.

Try something new every week until you find your niche.

Step 2 – COMMIT

Once you have found a form of exercise you enjoy, you need to get to grips with committing to it.

3-6 days a week, anywhere between 30 minutes – 2 hours, those are the min-max sessions you should be aiming for.

IT IS A HARD HABIT TO FORCE AT FIRST, YOU ABSOLUTELY DO HAVE TO FORCE IT, but by week 3, you will start to settle. By week 4, not training won’t even be an option anymore…

TRUST ME.


Start with your DIET


Everyone always asks Where do I start?! 

Start by changing your diet.

No, I don’t mean ‘go on a diet’. I mean your dietary intake, aka the food you eat on a daily basis.

Step 1 –  Use your common sense

Takeaways should be a treat – once a week is enough.

Sweets, chocolate, ice cream, pastries, desserts should be a treat – once a week is enough.

Alcohol should be a treat – a glass of wine every few days or a night out once a week is enough.

Fatty hot drinks like vanilla lattes etc – don’t ever order syrups in your hot drink, the sugar content will skyrocket and so will the calories. Ask for skimmed or almond milk instead of whole milk and pull that fat and calorie count way down.

Fizzy drinks, fruit juice, squash – these are all FULL of sugar. Try sparkling or still water with a load of squeezed citrus juice and peal in the mix. Water doesn’t have to be boring, but your drinks don’t have to be rammed with sugar either.

Step 2 – Start to look at your food as single ingredient protein, fats and carbs

Protein – Meat, chicken, fish, eggs, tofu, Quorn, etc

Fats – Nuts, eggs, avocado, oils, cheese, etc

Carbohydrates – Rice, potato, oats, bread, etc

Step 3 – Look at your portion sizes / calories

Smaller portions = fewer calories.

Remember that calories in (food) V calories out (exercise) is the NUMBER 1 rule of changing your body.


Update


I say this to my clients all the time, and the last couple of months I have well and truly lived it…

Sometimes life happens, and how you look becomes completely and utterly obsolete.

By the end of June, I was in the best shape of my life.

I’d had 4 weeks of being on my own practically every single day, because, somewhat amazingly, the closest people to me were all away.

My life became solely about work, training and getting results.

After 4 weeks of solid commitment, there I was on a beach in Ibiza, shredded, exhausted and beyond ready to let loose.

By day 5 of the holiday, my body had visibly changed, and I suddenly had soft curves where before there was muscle.

By week 3 I was flying home, curvy, happy and ready to reset.

However, I didn’t account for what was about to happen next…

It turned out that the injured foot my boyfriend had been sporting around Ibiza was in desperate need of surgery, and over the next 3 weeks I became his full time carer.

I tried to eat clean and train daily, but every few days it would all fall apart.

Before I knew it, those 3 weeks were up and I was on a plane to Iceland to take part in a charity trek for CoppaFeel (please donate to this amazing breast cancer charity here: icelandcoppafeel.everydayhero.com/uk/chloemadeley pic.twitter.com/8tSMgPCzJM).

I only returned to normality a few days ago and I’ve found myself in a new house, in a new county, training in a new gym, shopping in a new supermarket, cooking in a new kitchen, without weighing scales or any idea of how to track my progress from the off.

Needless to say that day 1 of getting my routine back is a little hectic, a little chaotic, and a lot of real life – but I’m ready!

Over the next few weeks I will keep everybody up to date on my progress in terms of diet and training.

If you want to know exactly what I eat, see the 12 week plan at the top of this homepage.

If you want to know how I train, see the 12 week plan or my 2 fitness apps (fat burning AND muscle building) available now on Apple and Android.

If you want to know what supplements I take every day, have a look at the FF shop.

Aside from that, track my progress here and please do feel free to join in with me and tag me on social media.

My starting weight (at a guess) is around 136lbs, but I won’t be able to clarify this until Friday, when I’ll do another update.

In the meantime, it’s:

Cardio A.M – 15 mins

Weights P.M.

Clean diet

Calorie count – 1600

Macro split – 50%P – 30%C – 20%F


Compound Movements Vs Isolation Movements


When it comes to weight lifting, there tends to be 2 types of exercise you’ll find yourself doing – Isolation movements and Compound movements.

Isolated Movements see you targeting one specific muscle while the rest of your body stays relatively inactive. Think bicep curls, front and side raises, chest flyes, leg extensions. Most seated weight machines will be isolation movements, but not all, rows and leg press are 2 exceptions to this rule.

Compound Movements see you hitting various muscle groups at the same time while performing the exercise. These movements tend to be the big, dynamic lifts – think squats, deadlifts, pull ups, dips, rows, presses, push ups etc.

Which is right for you?

It totally depends on your goals.

For those who are looking to bulk up and improve specific muscle groups, isolated moves are ideal for you. The big boys are always fans of really targeting specific areas like chest, biceps, shoulders etc, and avoiding stepping anywhere near the aerobic arena.

For those leaning up, compound moves are best. Not only are you hitting a hell of a lot of muscle groups with one hugely dynamic exercise, in doing so you will really get your heart rate up, meaning you are using both your aerobic and anaerobic energy systems, burning more calories and getting more bang for your buck in terms of your workout.

I stick to compound moves because I enjoy them so much and they are more in line with my training and aesthetic goals. Unless it’s a row, you want catch me sat down on a gym machine.

However, there is absolutely room for both types of training in your set up. Switching up your training and bouncing between the two is only going to benefit your results.


New ‘Fire’ Ingredients


A few weeks ago, the UK GMP guidelines changed, calling for alterations to be made to the ingredients of several supplements manufactured here.

To be totally honest, I was pretty nervous when I found out about this. I started selling ‘Fire’ because I was a huge fan of the supp and the manufactures that make it. However, I am both relieved and excited to tell you that the altered ingredients are in fact better quality, and more effective.

They are more effective because of a slight increase in the caffeine quantity – thermogenics work because they use ingredients like this to raise your heart rate, boosting your metabolism and your fat burning ability.

If you are caffeine sensitive, I wouldn’t recommend taking Fire, or any other pre workout for that matter. However, if you drink tea and coffee and don’t have a negative reaction, this supplement will be totally fine for you.

I suggest starting with one capsule pre training, and a second if you’re caffeine tolerant like myself.

As well as the caffeine increase, Vitamin B has now been added in place of previous ingredients, making ‘Fire’ much more natural with less potential side effects.

Finally, Beta Alanine has been added. This is an important Amino Acid that prevents muscle fatigue during training.

I’ve been taking the new ‘Fire’ capsules for a few days now and if I’m honest, I haven’t noticed much of a difference. However, it’s nice to know the ingredients have been reviewed and improved.

Head on over to our Fitness Fondue Store (top of the homepage) if you are interested in trying the new ‘Fire’, or any other supplements.

For those of you who are nervous about supps, I write a review of the products and why I take them daily beneath each image.


The Same Old Story…


Over 3 years in and if you’re a Fondue OG, you’ll know I write the same old post every summer…

It was all going so well until I got on a plane with my boyfriend.

I talked about this on my Instagram recently and I want to talk about it again now – everyone should have and usually does have a very different approach to the health and fitness ‘lifestyle’.

 

Lifestyle is a completely different concept to everyone. My healthy lifestyle as a 29 year old London girl with no kids will be totally different to the healthy lifestyle of a 45 year old Scottish dad of 3.

Add to that, a healthy lifestyle is completely transient. At least mine is…

  1. My healthy lifestyle consists of almost daily training, no matter when or where I am in the world. Running, circuits, swimming, weight lifting – training for me is a constant.
  2. My healthy lifestyle consists of a very clean and closely monitored diet, with the odd cheat meal every few days or once a week.
  3.  If I have a photoshoot, my diet becomes extremely restrictive. I want to look my best if I’m going to strip off in front of a camera, and I use the opportunity to push myself and get the best aesthetic results possible. It’s hard, but I love it.
  4. If I’m on holiday, the diet goes out the window and every bagel, muffin, donut, pizza and bottle of booze is fair game to me. I gain weight and of course I don’t love it, but I don’t hate it enough to put down the wine either.

I have faced criticism on ALL of the above…

  1. You train almost daily? That’s too much. Don’t tell people to do that. This isn’t a punishment, this is a lifestyle.
  2. How can you claim to be healthy if you have a cheat meal every few days? That’s not healthy. This is a lifestyle.
  3. You push yourself too hard. It’s not healthy to restrict your diet like that. Don’t tell people to do that. This is a lifestyle.
  4. You get in shape and then go on holiday and get fat? That’s not healthy. Don’t tell people to do that. This is a lifestyle.

And so on and so forth…

My point is this, your lifestyle is completely different to mine.

What works for you isn’t what works for me.

We all have different motives, likes and dislikes when it comes to changing our bodies.

Find what works for you.

So, I’m home now and I had my first training session today. I did a very simple leg session followed by a very simple cardio session, and tomorrow I’ll do something similar.

I’m chomping at the bit to get back in shape, but I don’t need to slaughter myself doing it. The training will be gradual and the diet will be structured but easy.

If you’ve gained or lost some weight, don’t panic, you’ll get back into the swing of things. Create a plan, take your time, and keep your eyes on the prize.


Day 1, Week 4, 126.1lbs


 

So, after 3 weeks of training twice a day, systematically upping my cardio and dropping my calories, the final week is here AT LAST!

There is no denying that by week 3 I start to feel the effects of a big push like this. That last low day of the carb cycle, those last few minutes of fasted cardio, that final deep squat…it goes from being extremely fun, to extremely challenging, extremely quickly!

However, I LOVE every hard, sweaty, painful minute of it. Don’t get me wrong, I would HATE it if this was a constant, but there is no denying that a few weeks of giving 110% sparks something off in me that I very much enjoy.

So, I am tired, but I am hungry for it.

Week 4 is the biggun, and it looks like this:

 

FASTED CARDIO – 40 minutes treadmill HIIT (no change)
HYPERTROPHY PM – BODY PART, SETS AND REPS CHOSEN PURELY ON HOW I’M LOOKING / FEELING AESTHETICALLY (no structure)

HYPERTROPHY FOLLOWED BY 15 MINUTE FAT LOSS APP – TO EXHAUST MUSCLE AND BURN FAT POST WEIGHT TRAINING (no change)

DAILY CALORIES – 1300 (-100)

CARB CYCLE – 6 DAYS LOW, 1 DAY HIGH (+2 low days) (1 week carb cycle for depletion and reload)

MACROS 6 DAYS – 50%P – 40%F – 10%C (no change)
MACROS DAY 7 – 50%P – 40%C – 10%F (no change)

 

This is actually the lowest I’ve dropped my calories, but I decided that in order to keep progressing in the final week, it was a choice between slightly lower calories or slightly higher cardio.

At this point, with my carb cycle being 6 days, my training absolutely does not need to get any more intense.

Lower calories for me have never been problematic, it’s the carb cycle that effects my training.

In my day to day life, my calories usually sit around 1600-2000 depending on what exactly I’m trying to achieve, my carbs are daily but structured around my workouts (pre and post), and my cardio is my 15 minute fat loss app daily, 20 minutes HIIT on the treadmill or 30 minutes LISS.

But we are now in the final week of the big push, so now is the time to give it everything I got!

Week 4, here we go!