CategoryFit Tips

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.

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!


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!


I sent this email to a friend of mine a couple of days ago, who was missing his abs and wanted some help getting them back.

It’s pretty short and sweet, but I thought it might help some of my Fondues out also…


The first thing you need to understand about getting your abdominal muscles to show, is that it all comes down to a low body fat%.

To achieve a low body fat%, there are a couple of rules you need to follow…

  1. You must be doing cardio 4-6 days a week, ideally in the form of HIIT.

Interval sprints are great, try do 10 interval sprints before breakfast to get your metabolism firing for the day, or AFTER weight sessions.

I hate to self promote, but my app is ideal HIIT also, and 15minutes is a pretty easy way to get your highly effective fat burning activity done.

  1. Your diet also needs to be on point in terms of what exactly and how much of it you’re eating, in order to get your body fat low.

It goes without saying that you can’t claim to want abs and be eating junk food every day. So clean up your diet. Clean, clean, clean.

However, even if your diet is 100% clean, you’re still not going to get your abs to show by eating a tub of peanut butter, 20 bananas and 18 bowls of rice a day. You need to find out how many calories a day you should be consuming by using the Harris Benedict Equation, knock 100cals off that count, and after a week or 2 see where you’re at aesthetically.

If you’re not slowly getting closer to where you want to be, knock another 100cals off and give it another week or 2.

If you have to do the above more than a few times, stop, or you will start to damage your metabolism. Give it another week or 2, and then add another weekly cardio session. Remember that 6 cardio sessions a week is more than enough though, so if you hit this you should consider adding a few minutes on to your sessions.

For bigger, bulkier abs, do weighted ab exercises 2-3 days a week.

For a slightly flatter, more ‘lean’ look, stick to body strength ab work 2-3 days a week.



  1. Dumbbell Pullovers (lying flat on bench)
  2. Hyperextensions (weighted on machine)
  3. Russian Twists (lying on floor with weight)
  4. Reverse Crunches (cable machine, rope handle)
  5. Wood Chops (cable machine)
  6. Weighted V Sits (weight held both hands)
  7. Side Bends (with weight in one hand)



  1. Leg Raises (hanging on machine)
  2. Leg Plunges (lying on floor)
  3. Crunches (on Swiss OR Bosu ball)
  4. Plank (to failure)
  5. Side Plank (to failure)
  6. Bicycles (lying on floor)
  7. V Sit Hold (lying on floor)

App now for Android

Hello Fondues!

When we launched the new fitness app a couple of weeks ago, we launched it solely for Apple users, because the market for android apps isn’t very substantial and frankly, we didn’t have much room to play with.

However, thanks to the success of the app on Apple and the constant requests to get it on android, we have now launched it on the Google Play store!

I am SO excited that our little Fondue family has already defied the big boys at the top – I cannot think of anything more fitting for us really – and I am super excited to get to share the app with even more of you!

THANK YOU for your support, requests and feedback as always!

Have a look on the Google play store if you’re an android user and get downloading.

Do not be fooled by the simplicity of this app – by the end of your first circuit you will feel it, and with the right diet you will watch it start to work quickly.

Also, make sure your phone IS NOT ON SILENT, or you won’t be able to hear a thing and you’ll think the app is pants.

Happy training!