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!


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