Supplements


In my humble opinion, anyone who knows anything about health, fitness and nutrition will tell you that you should be getting EVERY nutrient you need from your daily FOOD intake.

The 3 macronutrients your body needs to function at optimum levels are:

  1. Proteins
  2. Carbohydrates 
  3. Fats

Within those 3 categories, you’re going to get your:

  1. Essential amino acids from complete proteins in the form of red meat, white meat, fish and eggs. 
  2. Fibre, vitamins and minerals from carbs in the form of fruit and veg.
  3. Essential fatty acids from fats in the form of nuts, seeds, and oils.

The most popular supplements on the market are:

  • Protein powders (complete protein source to repair muscle)
  • BCAA workout drinks/tablets (amino acids to feed muscle)
  • Creatine (amino acids to saturate muscle and fuel energy systems)
  • Fat burners and pre workout drinks/tablets (caffeine to fuel energy systems)
  • Omega oils (essential fatty acids for heart health, brain health, joint health)
  • Multivitamins (vitamins and minerals for overall health)

As you can see, all of the above SHOULD be coming from your daily food intake.

However, the reason a lot of fitness professionals take supplements is because they can help enhance training, encourage recovery and produce aesthetic results.

I personally will tell clients to avoid supplements if they aren’t THAT serious about their training.

I frequently get emails from people who do little to no training and are downing protein shakes every day…this is totally unnecessary! You only need protein shakes if you lift weights and tear muscle habitually. Even then, having one or two max a day is more than enough, and they should NEVER be used as a solo protein source.

Another fan favourite is the pre workout / fat burner. Again, if your diet and training isn’t 100% on point, why on earth are you popping fat burners? These supplements are usually taken pre training to add an extra surge of energy to your workout and increase the fat burning effects of said workout. Fat burners are not for the sedentary.

BCAAs and Creatine are great supplements for those trying to gain or maintain muscle mass. If this isn’t a goal of yours, definitely don’t bother.

Omega oils and multivitamins are the ONLY popular supplements that have a place in everyone’s diet. There’s actually no proof that multivits even work, but I take them when I’m feeling a bit run down and since I started doing so, I get ill a lot less. However, there is an argument that this is totally psychosomatic.

So, baring all the above in mind, I’m now going to talk about the 2 supplements I take:

HELLA 

Pre workout / fat burner

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. I started taking it a few months ago and it’s one of the best pre workout / fat burners I have come across.

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: http://www.jhbodyfire.com/products.html

iSupp Whey Protein Powder

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I’ve tried almost every protein out there and while there have been some great ones, iSupp has been my favourite for a long time now.

The quality, taste and range of their products ticks all the boxes for me, and their whey protein powder hits my sweet tooth when I’m struggling with the clean eats.

I take their standard Whey Protein Powder, making milkshakes or pancakes out of it on an almost daily basis.

Check them out here: http://www.i-supp.co.uk/collections/lean-muscle/products/whey-protein-shake


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:

  • INCONSISTENT DIET
  • INCONSISTENT TRAINING
  • INCONSISTENT WATER
  • INCONSISTENT SLEEP
  • THAT TIME OF THE MONTH

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.

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Some Selfie Truth


Good morning Fondues!

ARE YOU READY FOR ME TO HIT YOU WITH SOME TRUTH?!

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.

TIME, RESEARCH AND CONSISTENCY ARE KEY TO CHANGING YOUR BODY!

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.

 

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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.


Week 3/12, 134lbs


Hello Fondues!

Sorry I haven’t been posting as much lately. Being self employed means that some days I get to bombard this site with content and annoy you all on social media, and some days I find myself running around like a headless chicken until bedtime…which has been happening a lot lately!

So, week 3 of 12 and my results have been as follows:

Week 1 – 137lbs

Week 2 – 135lbs

Week 3 – 134lbs 

I said this last week and I’ll reiterate it now – I don’t understand when my clients get upset at having lost 1lb in a week…

First of all, any loss in the space of a week is an achievement.

Second of all, THE SCALES ARE ONE OF MANY WAYS TO MONITOR PROGRESS, A NUMBER SHOULD NOT BE YOUR ULTIMATE GOAL IF YOU’RE TRAINING FOR AESTHETIC RESULTS.

What I mean by that is that if I looked in the mirror and saw the end result I wanted, and the scale had shot up, I’d be thrilled.

So, 1lb in 1 week. I’m happy with this and I’m on track, but my body is definitely enjoying the 1600 calories I’m on and consequently training has been a breeze.

SO, leaving my nutrition the same (both calories and macros), I am now going to ADD another 20 minute cardio session to my workouts. 

Currently, I am doing 20 minutes steady state fasted cardio every morning on the step mill, and coming back later in the day to lift weights.

Now, I will add 20 minutes HIIT cardio AFTER my weight sessions to help me shed more fat.

I can do this because I know that my calories (although at a good number for fat loss) are high enough, because it’s being reflected in my training. As I said in a previous post, I want to keep my calories as high as I can for as long as I can in order to keep my metabolism, hormones and muscle firing at 100%.

By next week, I expect to be another 2lbs down and / or looking more defined…if I achieve either I will be keeping everything the same.

This applies to all you fondues out there too – IF IT’S WORKING, DON’T INTERFERE WITH IT!

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Week 2/12, 135lbs


So, 2 weeks into my 12 week ‘get my body back‘ overhaul, and I’m 2lbs down from 137 to 135.

I find it BIZARRE when some of my clients get upset at having ‘only’ lost a pound or two at the end of a long, hard week of diet and exercise. Firstly, the scales are NOT a trustworthy way of monitoring aesthetic changes. Yes, they can measure fat loss, but they can also measure water retention and muscle gain. Secondly, in case you missed it, this is what 1lb of fat looks like…

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At this stage, I’m immensely happy with 2lbs in 1 week, so I’m not going to change a thing with my diet or training.

I will still be performing cardio 4-5 x per week for 20 minutes, either fasted or after weighted sessions.

I will still be lifting weights 6 days a week, going as heavy as I can while hitting 4 sets of 12 reps. I actually managed to hit PBs (personal bests) on EVERY exercise last week, despite the fact that I’m in quite a high set and rep range. The only thing I have lost post The Jump is the ability to do unassisted chin ups and pull ups. Luckily, my gym has assisted machines so I’ve given myself a sub goal of 2 weeks to pull my body up again!

My calories will stay the same at 1600 daily and I will still be carb cycling, 3 days low carb (from fibrous veg only so LOTS of it) at a macro split of 50% protein, 40% fats, 10% carbohydrates. Day 4 is high carb (from oats mainly as I am a little obsessed with porridge) at 50% protein, 40% carbohydrates, 10% fats.

I don’t know if I’m LOOKING leaner, but I’m certainly FEELING it, and that’s all I really care about at this stage.

Week 1 down, 11 to go, still loving every minute of it…

 

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Week 1, Day 5


Hello Fondues.

Earlier today I posted an image of my mid morning snack…OK so steak and eggs is more of a meal than a snack but it fits my macros perfectly (12g fat, 26g protein) and is pretty calorie dense (224 calories), so I’m counting it as a snack!

It lead someone to ask me what exactly I eat, and I realised that in my last post I was quite detailed with the numbers and science behind my diet, but I didn’t actually talk about the MOST important thing…WHAT I eat.

I say it is the most important thing because food absolutely is. Forget calories, macros, training etc, if you get your ACTUAL food intake right, you can change your body with that alone.

I have said it over a hundred times on this blog and I will never stop saying it – CLEAN UP YOUR DIET AND YOU WILL BE AMAZED AT THE RESULTS!

When I say ‘clean’, I mean eat all natural foods. I’m talking fruit, veg, pulses, meat, eggs, nuts, etc…

So, without further ado, here is what my diet is made up of:

 

FATS: Eggs, avocado, nuts, nut butters. Infrequently but sometimes dark chocolate, oils and cheese.

PROTEINS: Eggs, chicken, fish, protein powder. Infrequently but sometimes red meat, protein bars and Greek yoghurt.

CARBS: Veg (any and all kinds, all day every day) and oats (high carb days only – I am OBSESSED with porridge!). Infrequently but sometimes sweet potato, brown rice and fruit.

 

There is obviously a hell of a lot more to choose from, but the fact is I know what I like and what hits my macros.

Just as a side note, do not be scared to eat in restaurants! There is usually a protein and veg option on the menu which you really cannot go wrong with. Don’t be scared to order something without the fries or bread, there’s no shame in eating healthy!

Happy eating!


BALANCE


For those of you who follow me on Instagram, I’m sure you saw this rant coming a mile off…

Earlier today I received a few Tweets from a man who seemed to be of the opinion that I shouldn’t be offering fitness advice because when I was in Austria (working my soaking wet socks off), I indulged in some Apres Ski activity. How, he mused, could I POSSIBLY dish out the fitness spiel, if I didn’t LIVE for it 24/7?

Well, here is how…

From day 1, I have ALWAYS been 100% upfront and honest about MY personal approach to health and fitness. I like to knuckle down, eat clean as a whistle, train hard as an ox, feel amazing and see exactly what my body is capable of for a few months at a time.

 

I love training. It is the BEST part of my day and I honestly cannot go more than 2 days without it before I start to get squirmy. I love eating clean, waking up in the morning and actually feeling AWAKE. Clear skin, deep sleeps, energetic days.

As someone who suffers from anxiety, I love the feeling of self control, accomplishment and VISIBLE reward that comes with aesthetic results.

I love getting PBs at the gym and throwing a weight above my head when my favourite song drops.

In finding health and fitness, I have found what I want to do with my life, and I feel immensely lucky.

HOWEVER, I also love the other aspects my life. My friends, my family, travelling, reading, watching movies, eating chocolate popcorn and scoffing a KFC family meal deal all to myself.

I like to take a week or two off and go back to frivolity every now and then, eat whatever I want whenever I want and enjoy the social life that I have spent the last few months controlling beyond measure.

Why? Because I love drinking wine with friends and family. I love eating cake in cafes with my boyfriend. I love it when I see macaroni cheese on a menu. I love celebratory chocolate – Santas, Easter eggs, massive round discs that say HAPPY BIRTHDAY in white icing. I love MASSIVE pizzas. I love lying in bed for an entire weekend watching reruns of Buffy the Vampire Slayer while dunking biscuits into my tea…

You get the point.

YES, of course it is much easier and much more sustainable if you make it a permanent lifestyle change – but I honestly feel that I have done that. Just because I have a week off here and there, does not mean I am some fair-weather fitness phoney.

I said this in my Instagram post and I’ll say it again here…

The meaning of the term health and fitness encompasses mental health, physical health, medical health and emotional health. If you can only tick the physical box, you cannot claim to be fit and healthy.

Be happy. Be healthy. Eat well. Move your body. Take care of your body. Take care of your brain. Take care of you.


Week 1, Day 4


Hello again Fondues!

It feels so good to be back! Day 4 of morning cardio, weighted evenings, taking everything I eat into account and loving every second of it! I know my results will gradually take shape as the weeks pass, and I’m so excited to watch it happen.

As I mentioned in my last post, I am currently doing 20 minutes of fasted cardio 4-5 mornings a week to burn fat. I don’t want to do more than this right now as I’m at the very beginning of my 12 week plan and I want to have somewhere to go if my body plateaus.

I am also weight training in the evenings 6 days a week, training a different body part each day. I’m currently doing 4 sets of 12 reps with short rest periods, which is a good fat burning zone to be in. However, I am trying to increase my weights a little as I go as I want to start tearing and growing muscle. Again, as I mentioned in my last post, this is somewhat controversial as the shared opinion amongst fitness professionals is that you cannot shed fat and build muscle at the same time. However, I want to experiment a little and see how I get on. That is the beauty and luxury I have as a non-competior; I can afford to experiment.

Obviously, a huge factor in all this is diet. I am starting on 1600 calories a day which is an appropriate deficit for fat loss considering my training. I’ll be eating around 5 meals a day which will fuel me throughout. Like the cardio, I don’t want to go too nuts this early as I need something to play with down the line. On top of this, I actually need to keep my metabolism firing high, and in order to do that, I need to avoid dropping my calories low.

I would MUCH rather increase my training than decrease my calories for metabolic reasons. If anything, I’d like to get to a stage where I can stay lean and continue to increase calories on a monthly basis. However, this takes years and tons of acquired muscle mass to achieve, so I’m not holding my breath just yet! 

I am carb cycling, so I will do 3 days high fat, high protein, low carb (fibrous veg only so LOTS of it) and 1 day high carb (clean starches such as oats and sweet potato). I know from experience that carb cycling works well for me as a good fat burning tool – it allows my body to burn glycogen stores, fat stores, and then replenish so I can keep training effectively. HOWEVER, I would NOT recommend it if you do not train. I would also like to point out that it is VERY subjective. It does not work for everyone. I know tons of fitness models and competitors who are eat starchy or simple carbohydrates DAILY and are shredded to high heaven. Honestly, my best advice is to experiment. Try it for 2 weeks and see how your body looks.

So that about sums up my week 1 game plan! I am sure the game plan will change as the time passes, I am sure I will have bad moments and good moments, strong days and weak days, but that is all part of this crazy journey to find my abs!

On a final note, I am now taking online clients again, which is perfect timing as I will be in sugarless hell alongside you. If you are interested, the plans are £50 for 12 weeks and you can find out more by emailing info@fitnessfondue.com 

 


JHBODYFIRE.COM asks some questions…


When it comes to muscle building, I consider myself more than capable of training both men and women alike. Hypertrophy training (muscle building) is what kickstarted my own obsession with health and fitness, and anyone who knows me will tell you it’s sort of my specialist subject.

However, looking at athletes such as James Haskell, there are clearly some tricks that I have been missing. So, I bombard him with questions, and in exchange let him interview me for his own health and fitness website http://www.jhbodyfire.com

Watch the video below and take a look at his site if he got what you want…

 


Week 1/12, 137lbs


Hello my lovely little Fondues!

Having been off the FF radar for exactly 2 months now, I have a lot to get through in this post, so please bear with me!

First of all, I would like to wholeheartedly apologise to you all for my both my absence from the site and from the online training of some of you…

When I first started FF, I had a team of 4 or 5 people behind me. However, as the time passed, I became more and more protective over the advice we were offering, the plans we were writing and the brands we were endorsing. This resulted in myself being the last one standing…

While I feel this is absolutely how it should be right now, there is no getting away from the fact that when other areas of my life take off, this site (along with its followers) takes a hit.

As many of you know, on January 1st I was flown to Austria as a last minute replacement for an injured Ola Jordan on the TV show The Jump.

It goes without saying that being flown to Austria and taught how to ski, snowboard, ski jump, air jump, skeleton, bobsleigh and snow skate was a dream come true, and I am beyond thrilled that I got to have such an incredible life experience. However, being thrown in at the deep end meant that this site and its followers were left in the lurch, and for that I am truly sorry.

I would like to thank you all for the incredible emails, Tweets, Instagram comments and Facebook messages that showed me nothing but love and support. It really made me feel like I had people cheering me on, and that is a feeling I cannot put into words. Needless to say, it is special.

Now, a bit about The Jump…

Well, I can tell you that my injuries were plentiful. I got whiplash, concussion, tendonitis, a broken toe, hyperextension of both knees, pulled hip flexors and enough bruises to last a lifetime. But they were nothing in comparison to the exhaustion…

Which brings me nicely onto my next point; weight gain!

I was in Austria for 6 / 7 weeks in total and by week 3 / 4, that exhaustion started to take over. I was great with my diet in the first few weeks, although I definitely had the odd glass of wine before bed, but my weight was pretty stable. By the half way point though, we were all struggling. I could feel my body starting to shut down, literally screaming from the inside for sleep, rest and recovery. The problem was, sleeping, resting and recovering were simply not options available to me. It was full on, full time. I knew that in order to keep my body functioning as close to 100% as possible, I had to eat, and I had to eat A LOT.

Because of the relentless physical activity, I was burning off thousands of calories a day, which meant every time I was off the slopes, I was eating every source of fat, carbs and protein I could get my hands on, and I didn’t gain TOO much weight…

In that last month, I gained 10lbs, pushing my weight up to 140lbs.

Since I’ve been back, I have been training and starting to clean up my diet. I knew fitness was going to be hard to come back to, and truth be told, both have been a real struggle. Wanting to catch up and spend time with my family, friends and boyfriend does not lend itself well to dieting and training. Not to mention the hangover from the exhaustion, which has only just subsided. However, small steps DO count…

In the last 2 weeks I have lost 3lbs and I’m ready to start pushing it now. I FINALLY feel back to my old, determined self again.

So, this picture shows my start weight of 137lbs. I am now hoping to lose 10lbs in 12 weeks, so by June. HOWEVER, I am guestimating a goal weight here. I have gained a lot of muscle in the last 3 years and this figure may shift and come up as I watch my body changing. WEIGHT LOSS ISN’T MY GOAL, IT’S A FORM OF MEASURING MY PROGRESS.

To begin with, I will be performing cardio 5 x per week for 20 minutes. I will either do this first thing in the morning before breakfast (aka fasted cardio) or after weighted sessions. Both of these options will burn more fat as my body will be starved of its glycogen stores from lifting of the lack of food before breakfast.

I will be lifting weights 6 days a week. I want to go as heavy as I can so I can build muscle (hypertrophy training) while keeping my sets and reps high to burn fat (endurance training). This is a bit controversial as the general consensus amongst anyone who understands health and fitness is that you cannot both build muscle and shed fat at the same time. However, my body has become quite apt at building muscle after 3 years of training, and I’m interested to see if I can, in fact, do both.

I will leave the diet for another post as I think that is quite enough rambling from me for one day!

For those of you who are interested in online training, I will be taking on more clients soon and I will post to notify you all in the next few days.

Thank you for being so patient and supportive, I cannot wait to start this adventure with you all again!


Cyberflexing.com Ask Some Questions


How do you stay so motivated? What drives you?

My results drive me. When I commit 100% to my diet and training my results take shape after a couple of weeks, and it just pushes me to keep going. Don’t get me wrong, there are definitely times when I fall off, but those times are becoming less frequent and less problematic as my body changes over time.

If you had to choose only 3 exercises, what would they be and why?

Walking weighted lunges because they hit my entire lower body and are a great form of cardio, weighted V sits because they tear my core to shreds and pull ups because they are a serious compound exercise that hit a lot of the upper body.

What is your favourite form of cardio?

I tend to do plyometrics or HIIT because it’s intense and passes a hell of a lot quicker than steady state. Cardio sucks ass though, there’s no 2 ways about it!

What has been your biggest accomplishment in the fitness industry?

Being able to move my personal training 100% online, which I’ve managed to do this month, and was always the goal from day 1! Not very exciting but I’m thrilled about it haha!

Someone told me yesterday that I have made weight lifting a little less stigmatised in terms of it not being feminine, which is cool.

 

See the full interview here http://www.cyberflexing.com/womens_interviews/chloe-madeley.html


Frequently Asked Questions


As a personal trainer and obsessive ‘selfie’ taker, I get asked A LOT of questions about diet, training, supplements and body transformation.

Listed below are some of my most commonly asked questions, and the answers that I personally find to be true and the most effective…

  • How much cardio should I do? 

This is totally dependant on your goal. If your goal is to gain muscle, 1-2 sessions a week is enough. If you’re trying to shed fat, 4-5 sessions a week. For both goals, try and do your cardio for 20-30 minutes. Also, try and do fasted in the morning (before breakfast) so you can separate it wholly from any weight training you might have. And lastly, HIIT is going to be much more effective for both goals than steady state cardio (long runs, jogs etc).

  • I do lots of cardio but still don’t look toned?

That’s because cardio will burn calories and keep you fit, but it will not grow muscle or even encourage muscle maintenance. If you want that ‘toned’ look, YOU HAVE TO LIFT WEIGHTS!

  • If I lift weights, I’ll get bulky…

NO YOU WON’T! It takes YEARS of HEAVY WEIGHT LIFTING to gain muscle mass! Again, if you want to get ‘toned’, YOU HAVE TO LIFT WEIGHTS!

  • Should I cut out carbs?

NO! You need to assess WHAT carbs you eat and WHEN you eat them. So, first rule, STICK TO CLEAN CARBS! I’m talking fruit, veg, sweet potato and wholegrains like oats and brown rice. If your goal is fat loss, have your starchy carbs in the morning so you have a good energy release throughout the day / during training, and again post workout so you can feed muscle. If your goal is muscle gain, you need to be very liberal and generous with your carb intake!

  • I’m addicted to chocolate and bread so I can’t stick to a diet! What do I do?

Erm…we are all addicted to bread and chocolate. Everyone wants to eat a mountain of chocolate, cake, bread and pasta when they’ve gone a day without it. It’s normal. HOWEVER, if you want the body, you HAVE to sacrifice for it. It really is that simple. There’s no magic trick, no way around it, you have to eat on point to get aesthetic results. Remember, 1 cheat night a week is going to give you a window for chocolate / bread, so use it. Also remember that after week 3, the diet becomes second nature, you just have to get to that point. DO NOT GIVE UP – IT WILL GET EASIER!

  • I eat clean and train hard during the week and I still don’t see results!

The ‘weekend off’ is going to take away all the progress you made in the week. Think about it, you eat spotlessly Monday-Friday, train every day and feel great, you feel like you’re a week or 2 away from actually SEEING changes. Then Friday night rolls around and you drink a bottle of wine, order a takeaway, and eat that chocolate bar that’s been in the cupboard all week. Saturday morning comes and you go for a fry up before hitting the pub for a few beers. You go for dinner with friends and on Sunday you feel pants so you eat toast and biscuits in your pyjamas all day…now tell me, do you think you will get results by doing this every week? No.

  • How many days a week should I train?

If your diet is spotless, you can get away with training 3 days a week, hitting 2 body parts a session and doing some cardio after. However, it goes without saying that the more exercise you do, the quicker your results will come. Always ensure you have AT LEAST 1 full rest day a week though, and try to get AS MUCH SLEEP AS POSSIBLE!

  • How much is ‘too much’ on a cheat night?

Too much is too much! You already know what the answer is. Have 1 carbohydrate based meal and add A dessert and A drink if you feel the need to. That’s it. Any more and you are going overboard.

  • How long until I see results?

This depends on SO many factors. Your starting point, how committed you are to your diet and training…In my experience, clients who are 100% on point with their diet and training see results in week 4-5, clients who struggle to stick to either take longer. I personally jumped in 100% and I saw my body change in 3 weeks, but when I mess around my results come and go like the wind!

  • I’m happy with my body but I have pockets of fat on my arms / legs / stomach, how do I get rid of these?

The fitness world is somewhat divided on this topic…I personally am of the experience and opinion that it is IMPOSSIBLE to spot reduce fat. When we lose fat, we lose it evenly from all over our body, the more stubborn areas being the last to go. This is why CONSISTENCY IS KEY!

  • What supplements should I take?

If you lift weights and do resistance training, you should look into protein powders, yes. They do NOT make you bulky, they simply HELP your body to REPAIR torn muscle. Standard whey protein will do, or casein for before bed. If you don’t lift you don’t really need protein powders to be honest. Some people like pre workouts for energy, others don’t react so well to it. To be honest, a cup of coffee or a banana will do the trick just as well. Fat burners are for the VERY advanced and tend to be used for a few weeks pre competition / photo shoot, the idea that fat burners are for everybody’s everyday fat loss use is beyond misinformed and 100% WRONG. Omega oils are great for general health, fitness and well being.

 

THE FACT OF THE MATTER IS, IF YOU WANT AESTHETIC RESULTS, CONSISTENCY WITH DIET AND TRAINING IS THE ONLY WAY!


Hotel Chocolat Does it Again


Recently, I wrote a piece on the site about Hotel Chocolat and their inevntion of Supermilk – the high cocoa, low sugar, milk chocolate alternative that’s a perfect treat for those on the clean diet wagon.

This week, I found another product that I now do not know how I ever went without … I guarantee that it will SAVE you healthy chocoholics, and at 0 CALORIES!

The fact is, if you want fat loss, chocolate is a no no. You can have a couple of squares of DARK chocolate (Supermilk is better as it’s lower in sugar) as pre workout fuel, but other than that, it’s out-of-bounds.

Like most of my clients and clean eaters out there, I find that night time is when those cravings kick in, and the necessity for chocolate can sometimes feel a little…insane is probably the best way to put it!

Enter Hotel Chocolat Cocoa Infusion Tea

These tea bags have 0 calories – you literally pop them in hot water and let them soak like you would any other herbal tea. But the outcome? A hot chocolate without ANY of the guilt!

I have found myself having 3 cups of this stuff a night, and wondering how on earth I ever managed before!

Check out their various chocolate tea blends here … http://www.hotelchocolat.com/uk/search?searchterm=tea


What I Eat, How I Train


Since the very beginning of my fitness journey, I have posted ‘selfies’ on my various social media accounts. I do this for several reasons…

Firstly, I want to show people that the results you think are impossible ARE achievable! It just takes the RIGHT diet and exercise, along with consistency and knowledge.

Secondly, I want to reaffirm to myself what I have achieved. This may sound silly, but when I started, I desperately wanted to be able to post pictures similar to my fitness idols, and when I finally got there, it became sort of a celebration of all the hard work that went into it.

Lastly, I do it because it is my business. It is my life. I am a qualified and active personal trainer, a nutritionist, I own a fitness business, I train 6 days a week and I love every smelly, sweaty, painful minute of it. My body reflects my business, and I am extremely proud of it.

Obviously with the selfies comes the flak, which I am completely used to and have no qualms either ignoring or fighting back against if I can be bothered. I used to get so anxious and panicky when someone wrote something negative about my character or my body, but in finding what I love I found my self confidence, and now the stupid comments are just an excuse for me to have a rant … which truth be told I quite enjoy!

However, when people in a position of influence, journalists for instance, write COMPLETE mistruths about me and convince young girls in particular that a healthy body is unhealthy or unachievable without starvation, I genuinely lose my cool.

I have many, many clients, both online and face-to-face.  They come to me with all sorts of goals – from general health, to weight loss, to low body fat, to recovery from eating disorders and more. MY social media accounts reflect MY goals, and MY goals are different from many…

If you want to be fit and healthy, eat healthy foods and move your body.

If you want to lose weight, eat healthy foods in small portions and move your body.

If you want muscle mass, eat healthy foods in large portions and lift heavy weights.

If you want all of the above, or ‘toning’ (which is a ridiculous word but that’s a rant for another time), things start to get a bit more complicated…

That’s where I’m at right now. I want low body fat and lean muscle mass. And because I work hard and research A LOT, I know how to achieve it IN A HEALTHY WAY. I use my social media and this website to share my knowledge and my results.

When people who know NOTHING about the human body point out a muscle like a Serratus Anterior or an External Oblique and say it’s a rib or a hip bone protruding from starvation, I literally want to tear my own hair out.  It’s not bone, it’s muscle, and you cannot have muscle mass if you don’t eat – PERIOD! 

So, with that in mind, I want to share a little about what I eat…

  • Right now, I am trying to shed fat, so I am on the lowest calorie count I have every been on, which is around 1400 calories a day.
  • This allows me to eat 5 or 6 meals a day.
  • I am carb cycling, which is an advanced dieting method and you ONLY need to use it if you too are advanced in BOTH diet and weight training. Do NOT bother with it if you are at the beginning stages or if you do not lift weights.
  • For 3 days I am low carbohydrate, carbohydrates from vegetables only, but high fat and high protein. So I eat a lot of eggs, nuts, nut butters, avocado, chicken, tuna, vegetables and protein powder to hit my sweet tooth.
  • On my 4th day, I will carb load. So I will have clean starchy carbs with every meal, such as oats or brown rice, sometimes clean simple carbs like fruit, but I stay within my calorie count.

Here is a little about how I train…

  • 4 – 5 mornings a week I do 20 – 30 minutes of fasted cardio … this is cardio before breakfast, on an empty stomach. It’s great for fat burning.
  • 6 afternoons / evenings a week I lift weights. I go as heavy as I can and do a high number of sets and reps. Also great for fat burning, but it keeps my muscles somewhat alive.
  • I have 1 rest day a week.

I eat. I train. I am HEALTHILY shedding fat, and come Christmas, I will have a break.

THE MORAL OF THE STORY IS THIS – IF YOU WANT TO LEARN ABOUT HEALTH AND FITNESS, GO TO A PROFESSIONAL. DO NOT TAKE YOUR INFORMATION OR OPINIONS FROM THE UNQUALIFIED – THEY WILL UNDOUBTEDLY BE WRONG.

And to end this little rant of mine I want to say this…

Thank you, from the bottom of my heart, to all my supporters and Fondues, who send me beautiful emails and comments every day. I do read them ALL, and YOU motivate ME to keep going.


Controlling your Cheat


The Cheat Meal – That one off occasion most fitties look forward to every week…

Not EVERY fitness fanatic has cheats – many see healthy eating as a permanent change and have no qualms never eating a takeaway again.

Another argument against cheats is that it is encouraging your brain to see bad food as a reward, which inevitably leads to some psychological trip wires when you’re trying to actually ENJOY and settle int0 a more healthy lifestyle.

The purpose of the cheat is mental and physical; you get to give your brain (and probably your social life) a night off, and you get to feed your glycogen stores in the muscle and leptin (fat burning hormone) levels.

However, I have loads of clients who would rather not stuff their face with ice cream one night a week, and to these clients I recommend clean ‘Refeed Days‘. A refeed day is one day a week when you can have more CLEAN starchy carbohydrates than usual (think oats, sweet potato, brown rice etc), once again allowing your glycogen and leptin levels to sky rocket and assist the coming week’s training and results.

There’s no denying that Refeed Days are better. The problem with cheats is that they can often lead you down a naughty path that you never intended to go down…

For example, last week I met an old friend for lunch and ordered pasta – a pretty good cheat all things considered. However, after our meal she left me with a cigarette, and because I was still in ‘cheat mode’, I indulged. Later that afternoon, I was a few minutes into lifting when a pounding headache came crashing down on me, effecting my training and making me feel quite sick to be honest. My body was not used to my bad old habits, and I payed for it.

And this type of slip up is common. I’ve heard of nights out that have lead to 3am chocolate binges, and I have lost count of clients who’s bowl of pasta turned into 3.

None of the above are good. It really IS important to see healthy eating as a lifestyle change, and to see a cheat meal once a week as a little break – NOT a reward or an excuse to go completely off the rails.

So, here are some rules to help you stick to your cheat:

1. MAKE SURE YOUR CHEAT IS A LATE DINNER – I say this to clients all the time. If your cheat is a late dinner, then chances are you will eat, be full, and want to go to bed. There is no time to turn every meal that day into a cheat and consume 3000 calories that your body simply does NOT need.

2. HAVE YOUR CHEAT AS YOUR POST WORKOUT MEAL – After you train, your body is in Anabolic mode, which is a fat burning, muscle building state. If you have your cheat after a good workout, leg day for example, that takeaway is a lot less likely to store as fat.

3. HAVE YOUR CHEAT THE NIGHT BEFORE A SERIOUS WORKOUT – The morning after my cheat, I always get up and do 30 minutes of fasted cardio, then return later in the day and train a big muscle group, like back or chest. I really use all that glycogen to fuel my training, and I see a huge improvement in my energy levels for days after my cheat.

4. IF YOU DON’T NEED IT, DON’T DO IT! – If you don’t have a social event that week or a family / date night that requires a takeaway for old times sake, don’t have a cheat. Have a big old refeed meal of clean starchy carbohydrates instead.

5. STICK TO ONE NIGHT A WEEK! - I usually recommend my clients have their cheat on a Sunday night, so they can train and commit to a spotless diet all week, weigh in on a Sunday morning and then eat what they like that evening. To my more social clients, it’s usually a Saturday, allowing them to have a night out with friends. Plan what night works best for you, and then give 100% until that night arrives.

 

Remember that cheats are meant to HELP your results, NOT hinder them. The trick is to always remember your goals, and DO NOT STOP UNTIL YOU GET THERE.


Calories, Loss and The Starvation Response


If weight loss or fat loss is your goal, then calories are going to play a huge part in getting you there…

What people forget or fail to understand is that a calorie is a unit of energy – NOT fat.

The first thing your body is going to do with a few calories? Use them to SURVIVE. Breathing, moving, digesting…EVERY function you can think of is fuelled by calories.

The second thing your body will do with your calories? Use them for ENERGY! If you didn’t get enough calories in your daily diet, walking to the loo would be exhausting.

The third thing it’s going to do with calories? Start to feed the various stores in your body. Fat stores, muscle stores … here you go stores, I’ve had enough, you take some for later. This is why calories play such a huge role in muscle gain and fat loss.

So, if you are eating as many calories as you NEED to survive and fuel your energy levels throughout the day, you will NOT gain weight. It’s that simple.

How do you structure calories around your day-to-day life and training with a loss as your goal? I’ll explain…

If you are brand spanking new to dieting and you are coming out of a truly troublesome diet, DO NOT WORRY ABOUT CALORIES YET! Clean up your food intake (meats, eggs, nuts, seeds, wholegrains, fruit and veg) first and keep your portion sizes small and you WILL lose weight – trust me! Your body LOVES using CLEAN food for FUEL and it will start to do so. If you keep your portions low, your calories will also be low, and you won’t gain.

If you are already on the clean food train and want to step it up, you need to calculate your calories using The Harris Benedict Equation. This is how you will figure out what the right calorie count is for YOU personally. EVERYBODY HAS A DIFFERENT COUNT depending on their own height, weight, age, activity level, etc…

Once you have your count, start to GRADUALLY decrease the number week by week. I suggest lowering it by 50 calories each week until you start to see good results. If your diet is CLEAN and you are MOVING, you should start to see results a few weeks in…

You should never drop more than 500 calories below your daily count – here’s why…

The love triangle of loss, calories and metabolism is spiteful. You need to try and keep the latter 2 in line with the former 1. SO, as I said, you want to drop your calories GRADUALLY so that as soon as you start to see results, YOU CAN STOP. The reason why you stop is because the more food you can eat while losing, the higher you can keep your metabolic rate while losing. You want to keep your metabolism as high as you possibly can at all times…

TOO LOW CALORIES = TOO LOW METABOLISM

TOO LOW METABOLISM = THE STARVATION RESPONSE

The Starvation Response? If you drop your calories too low, your body is going to notice and it is going to go into survival mode. You will STOP seeing results and instead, your body will come to a grinding halt, holding on to fat stores and fighting to keep them on your body. Why? Because you are starving yourself and your body has no idea when it will eat again or how much you are going to let it have. It needs a back up, and fat is the best option it has.

Also, remember that once you mess with your metabolism, it is a screaming NIGHTMARE trying to fix it again. You will gain, you will yo-yo, and it will take MONTHS of fluctuating to get it back on track. DON’T BOTHER! DO IT PROPERLY!

So there you have it – clean up the diet, get moving, calculate your calorie count and keep your metabolic rate as high as possible. Don’t let it overwhelm you, like all things in life, practice makes perfect.


COCO PRO


When it comes to diet, some people’s downfall is chocolate, for others it’s white bread, and millions of us crave sugary drinks…

Coconut water has always been a great, HEALTHY alternative for those who love their fruit juice and sugar filled squash, as it’s an all natural energy drink that will do great things for your body:

  • Coconut water is rich in vitamins, minerals, electrolytes, enzymes, amino acids and cytokine.
  • Coconut water contains less sodium than any other energy drink.
  • Coconut water is a natural electrolyte and isotonic source which helps increase the body’s metabolism.
  • Coconut water contains cytokinins and lauric acid which can minimise the aging of skin cells, balance PH levels, and keep the connective tissues strong and hydrated.

If you train and you’re looking for a protein boost as well as a thirst quencher, there’s a great new product out called Coco Pro

Coco Pro is a hydrating recovery drink that is a perfect accompaniment to a hard gym session. It is LOW in calories and HIGH in protein, making it an ideal refreshment for those in an anabolic window!

Take a look at the yummy new product here:

http://drinkcocopro.com


CONSISTENCY


We all know that in order to change our bodies – whether it be internally for health and fitness or externally for aesthetic achievement – diet and exercise is mandatory. The first steps are ordering the salad instead of the burger, and getting off your butt to go to the gym.

It’s the next step that stops most in their tracks, and has the masses going round in circles looking for a ‘quick fix’…

CONSISTENCY

Yes, if you eat the salad and start to move you WILL see results. No, you will not see them on day one. You will not see them in week one. You will not see them in month one.

Diet and exercise ONLY WORK if you are CONSISTENT!

I will bust my butt and eat spotlessly every day for well over a month before I actually SEE the changes start to take shape on my body.

Consistency is HARD, it’s hard saying no to the office brownies every day. It’s hard to say no to the glass of wine every night. But the fact of the matter is, if you want results, you have to sacrifice.

This does not mean you should be punishing your brain and body in order to look good naked, but you need to find the right balance.

You should be eating healthy foods and exercising MOST days, while relaxing and eating that burger SOME days.

This is where cheat nights come into play…

In the beginning stages, I recommend having ONE NIGHT A WEEK when you can relax, drink the wine, order the pizza and eat the ice cream. This is going to keep you focused during the week and allow you to take a mental breath at the end of it.

As you get more and more used to the healthy lifestyle, the diet and the exercise, you will learn to have treats every few days without letting it derail you or seeing it as a big deal. But this takes time, at least a few months into the lifestyle change…

As cliche as it sounds, it really is a lifestyle change, and big changes like that take TIME to adjust to.

Be patient, be consistent, you will get there.


Supplement Bodybuilding ask some Questions


See the full interview here: http://supplementbodybuilding.com/interview-chloe-madeley-fitness-world-influence/

After receiving third place as a contestant in Dancing on Ice alongside Michael Zenezini, what motivated you to get started with your fitness journey?

“Dancing on Ice was long before I got into health and fitness – I remember Michael always trying to force feed me fruit and take me to the gym with him! It wasn’t until two years later when I met my now ex-boyfriend, who was a personal trainer, that I got really interested in training. He got me into weight lifting and I enjoyed it so much that one thing lead to another, and fitness slowly became a huge part of my life.”

Could you enlighten us a little bit about your fitness success and goals, in specific all the weight loss? What kind of training do you go through? What is your diet like? And have you taken any sort of supplements through the process?

“When I’m trying to gain muscle I lift very heavy, usually 3 sets of 8, and do a couple of HIIT sessions a week to keep the fat at bay. I eat clean but I eat lots of starchy carbs like oats, and I’ll have one cheat night a week.

When I’m trying to ‘cut up’ and get lean, I will do fasted HIIT in the morning and then do light weight lifting later in the day, usually 4 sets of 15. My starchy carbs are usually minimal and structured around my workouts (pre and post) – or I will carb cycle (3 days low, 1 day high). I normally start with the former and a few weeks in start carb cycling.

I have always taken protein powder supplements because I have a sweet tooth and if I didn’t make protein pancakes or mug cakes most days I would probably be really unhappy, and I want to enjoy the process as much as I can! I’m cutting right now and iSUPP sent me a great fat burner called Meta-Ripwhich I take pre training and gives me a good boost. I don’t take pre workouts as they make me sick.”

See the full interview here: http://supplementbodybuilding.com/interview-chloe-madeley-fitness-world-influence/