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!


Day 1, Week 3, 127.2lbs


2 / 4 weeks under my belt and I’m now at the halfway point.

Day 1, week 3, I weighed in at 127.2lbs. This is a big old drop from the 131lbs of last week.

At this point, I’m hoping to come down to 126lbs eventually, but I’m not looking beyond that, because I know from experience that when you start to lean out, the scales can plateau while you’re still SEEING changes daily, so right now, 126lbs is all I’m hoping for weight wise.

 

This week, the changes are minor because I’m progressing very well, but there are still a few twists (underlined):

  • FASTED CARDIO – 40 MINUTES TREADMILL HIIT (+10 minutes)
  • HYPERTROPHY FOLLOWED BY 15 MINUTE FAT LOSS APP – TO EXHAUST MUSCLE AND BURN FAT POST WEIGHT TRAINING (no change)
  • HYPERTROPHY PM – DIFFERENT BODY PART A DAY – 3 SETS 8 REPS (no change)
  • DAILY CALORIES – 1400 (-100)
  • CARB CYCLE – 4 DAYS LOW, 1 DAY HIGH (no change)
  • MACROS 4 DAYS – 50%P – 40%F – 10%C (no change)
  • MACROS DAY 5 – 50%P – 40%C – 10%F (no change)

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.

We currently have a 25% sale on all FF supps, all of which I take daily, read when and why at the bottom of the products. Supps are expensive, so if you’re interested in trying some, now is the time.


Day 1, Week 2, 131lbs


1 week down and only 1lb down – not a lot but I’m really happy as I’m hormonal as hell, so any loss at all is a welcome surprise! Feeling happy, motivated, and gunning for week 2!

I am going to progressively up my diet and training as the next 3 weeks commence.

So, week 2 looks like this:

  • FASTED CARDIO – 30 MINUTES TREADMILL HIIT (+10 minutes)
  • HYPERTROPHY PM – DIFFERENT BODY PART A DAY – 3 SETS 8 REPS (no change)
  • HYPERTROPHY FOLLOWED BY 15 MINUTE FAT LOSS APP – TO EXHAUST MUSCLE AND BURN FAT POST WEIGHT TRAINING (no change)
  • DAILY CALORIES – 1500 (-200)
  • CARB CYCLE – 4 DAYS LOW, 1 DAY HIGH (+1 day)
  • MACROS 4 DAYS – 50%P – 40%F – 10%C (no change)
  • MACROS DAY 5 – 50%P – 40%C – 10%F (no change)

 

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.

 

We currently have a 25% sale on all FF supps, all of which I take daily, read when and why at the bottom of the products. Supps are expensive, so if you’re interested in trying some, now is the time.

Week 2, LET’S GO!


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.