Changing Your Diet


As many of you know, I have recently uploaded a new download to FitnessFondue.

The Fitness Fondue Food Philosophy talks you through what your dietary options are in line with your goals.

Whether your goal is fat loss, muscle building, or simple health and fitness, your diet should match it or you wont get very far.

It’s not a fad sound bite when you hear that results are mostly down to the right diet. They absolutely are.

The download has a food bible, tons of dietary advice per goal, and 30 recipes all categorised per goal, so you do not have to track calories or macros if you don’t want to.

However, it does also explain how to calculate your own specific macros (protein, fats and carbs) and calories in accordance with your own specific goals, and how to track them daily (MyFitnessPal app).

I’ve had a few enquiries about mental tracking methods, so for those of you crazy cats who want to track them with your noggin (and I do NOT recommend this), the calorie breakdown of macros is:

Protein – 4cals per gram

Fats – 9cals per gram

Carbs – 4cals per gram

That will be confusing to those of you who haven’t bought the plan, but will hopefully help those of you who have.

When it comes to changing your diet, here are my 5 simple steps:

  1. CLEAN IT UP – Single ingredient foods (chicken, fish, meat, eggs, nuts, oats, rice, veg, fruit) are going to give your body what it NEEDS to change. Add to that, unless you are plowing into nut butter like there’s no tomorrow, they are much more calorie light than their junk food counterparts. The odd treat is pone thing, but habitual junk food grazing WILL halt your progress. TRUST ME.
  2. PORTION CONTROL – You need to understand that calories ARE IMPORTANT. This doesn’t mean you need to track them, but it does mean you need to be mindful of how much you are eating. 1 large portion protein (chicken breast), 1 large portion veg (big salad), 1 small portion fat (1/2 avocado), 1 small portion of carbs (handful rice) – THAT is what you should be aiming for.
  3. CARBS AND FATS – Can be altered in accordance with your goals. I recommend carbs pre and post workout, fats the rest of the time.
  4. TRACKING – As I always say, you do NOT need to do this, but for those of you who are really enjoying learning about nutrition and changing your body as you go, tracking calories and macros can be highly enjoyable and have massive effects on your results. I use MyFitnessPal.
  5. HAVE A BREAK – Every week or every few weeks, take the night off. It’s important for your sanity, social life and also your results. If you are really trying to change your body with your diet, your body will start to adapt. Throw it a curveball and once the water retention has subsided, you will see your results increase. Dietary curveballs will skyrocket your hormone levels back up to their happy, fat burning levels. Do not do this more than once a week, but try not to do it less than once a month.

Happy eating!

New Download – Food Philosophy Guide

 

 


12 Weeks Deep


 

Hello Fondues!

So I am officially 12.5 weeks into my new ‘prep’, and I am still sitting at 130lbs, down only 4lbs in 12 weeks.

However, my body looks completely different than it did 12 weeks ago – even 2 weeks ago – and I am amazed at how little the scales have dropped in comparison with how drastically my reflection has changed.

I don’t know if I can drop as low as I have in previous preps (125lbs), due to the amount of muscle I have managed to build after 5 years of almost daily training, but I suppose I will find out in the coming weeks!

Shoot 1 is officially done and I cannot wait to show you guys the photos!

Shoot 2 is next week, and shoot 3 is mid December.

I know a lot of you are waiting for my book, The 4 Week Body Blitz, to drop on December 28th.

You can preorder it on Amazon now if you follow the link on the right hand side of the page.

The 4 Week Body Blitz is a full diet and training guide laid out for you to follow over the course of 4 weeks, guaranteeing results if you follow it to a T.

It includes recipes and at home training, as well as a food bible and plenty of tips and advice on how to change your body.

My new download, The Fitness Fondue Food Philosophy, launches today at 12pm.

This download is a dietary guide that talks you through how to change your body with food. Whether your goals is muscle building, fat shedding or maintenance, all 3 goals are catered to in this download.

There are tons of intros, explanations, tips and advice, all leading into food bibles, calorie and macro calculations (simplified) and 30 recipes that are all categorised per goal.

I have been working on this download since September and I am extremely proud of each and ever word in its 58 pages!

I have kept the design as simple as possible so it doesn’t mess around with the flow of the advice, so it is extremely easy to implement.

I hope you guys give it a read and find it helpful when it comes to changing your diet in the ways you personally need it to.


Personal Update


Hello my Fondues!

It’s been a while since I last posted because I’ve been working on something new for you guys…

I’ve spent the last few weeks writing a new dietary download for this site, but what started as a sort of recipe stopgap until my book comes out ended up becoming a full blown diet guide, complete with new calorie and macro equations for every aesthetic goal, a new food bible, and 30 new recipes for every aesthetic goal from muscle building to fat loss to maintenance.

I am super proud of it, and it’s currently with my tech man Mitch getting spruced up and ready to download for next weekend!

Unlike my book it does not include a training plan of any kind, however in terms of how to change your diet in order to achieve your goal, it is VERY comprehensive, and I am extremely excited about it.

It will work, no question.

In the meantime, I now have some free time to continue posting, so here is my current aesthetic update…

I am currently 9 weeks into shedding my holiday fluff and I have gone from 134lbs to 130lbs.

Normally, after 9 weeks of a prep, I am miles ahead of my current physique. However, those of you who follow me on social media will know that I have done things very differently this time, and taken it nice and slow.

Why?

Because in June, I had been in a cutting phase for months, and I had become extremely lean.

This meant that, inevitably, my metabolism had slowed right down. This is 100% normal when coming to the end of a fat loss plan – your body doesn’t want to lose anymore, so it simple makes it harder to. It’s the way our bodies are built – reserve, survive.

This is why when you come to the end of a fat loss plan, slow and methodical reverse dieting and training is essential to ensure you don’t gain a ton of weight / fat.

This means slowly adding in calories and macros while slowly cutting back on cardio, week on week, until you are at your TDEE calories, eating a balanced diet of protein, carbs and fats, and doing only a handful of cardio sessions a week.

If you don’t do a slow and methodical reverse diet, you can bet that with your new snail like metabolism, coming off your diet is going to result in serious weight and fat gain, which is exactly what happened to me.

I knew it was going to happen, months of fat loss followed by weeks of holiday, daily drinking and desserts? I’m not an idiot, weight gain was a sacrifice I chose to make, and I don’t regret a thing.

However, when I got back on plan, I knew I was going to have to go slow if I wanted to get results and repair my metabolic rate.

Week 1, I started with:

  • 30 mins MISS (moderate intensity steady state cardio) every AM
  • Weight lifting every PM followed by 20mins HIIT
  • A 3 day low, 1 day high carb cycle at my TDEE calories (1800calories)

And I stayed there until 6 weeks in, when I dropped down to 1700calories.

And now, at 9 weeks in, I have come down to 1600calories.

In 9 weeks, I have kept my training the same and come down from 1800 TDEE calories, to 1600 deficit calories, and this has given my body a chance to come back to homeostasis, and slowly slowly back down into a very minor deficit.

I still have weeks to go, and I endeavour to stay diligent with my diet and training and taking this slow.

Be good to your body. Feed it. Train it. Rest it. Recover it.

And if you choose to neglect any of the above, expect it to neglect your wishes in return.


Day 14, 133-135lbs


Start weight – 134lbs

Current weight – 133-135lbs

Aesthetic progress – Visible

A lot of you will have read my social media post this morning, but for those of you who haven’t…

This is the perfect week for me to talk about the scales, what can affect them and why you should never take them too seriously.

Here’s the list of things I ask / tell my clients when their weigh in is a bit loco:

  1. The first and most obvious question, have you stuck to your diet 100% this week? Small cheat, medium cheat or BIG cheat, have you put anything in your pie hole that isn’t on your plan and / or that you knew / questioned at the time might not be ideal for guaranteed results?
  2. Training. Have you done all your cardio / weight training this week?
  3. Water. Have you hit all your water goals each and every day this week? A drop or increase can lead to a mental scale number.
  4. Sodium. Have you eaten anything with crazy amounts of salt / sugar / sweetener / flavourings in the last few days? That can make you retain muchos agua amigo.
  5. Fibre. How’s your veg / fruit / fibre intake been in the last few days? An increase or drop can blow you up.
  6. Cycle. I don’t need to elaborate but if your body needs excess water for certain reasons, I wouldn’t even bother weighing in that week.
  7. Sleep / stress. You ok babe? If you’re going mental and or your body is getting 0 chill, your body ain’t losing shit.
  8. Did you already have a big loss recently? If so, chill. Remember getting in shape is NOT A LINEAR PROCESS! You will have up days and down days, bloat days and ab days. Progress days and plateau days. GET OVER IT NOW OR SUFFER AND GIVE UP SOON.

So why did this happen to me this week? Because of reasons 1, 4, 5, and 7.

Why don’t I care?

Because not only am I trying to do this very slowly (I’m prepping until December), I can see progress.

You do not HAVE to weigh in if you struggle with the scales.

  1. Take body fat measurements (NOT on a machine, get a PT to do it with calipers or pay for a dexa scan).
  2. Take measurements.
  3. Take progress pics.
  4. Go on clothes fitting you differently or the same.

I am sticking to the same cardio, weights, calories and macros that I began with on day 1. 

As the weeks roll on, I will plateau aesthetically (this usually happens after a few weeks in a deficit), and at that point, I will look at my cardio and / or calories.

Until then, here’s to week 3!


Day 1, Week 1, 134lbs


Day 1, Week 1

Many of you will have seen my post on social media yesterday, but I always like to update FF when I have the time as it allows me to go into much more detail about where I start, how I work towards an aesthetic goal, and where I hope to end up.

From the end of May, throughout June and all the way into early July, I had 2 tasks at hand:

1. Finally finish the first draft of my book, The 4 Week Body Blitz (more on this later)

2. Get in the best shape possible for the book’s cover shoot and 2 other syndicated fitness shoots, by the end of June / beginning of July.

I achieved both. Yay me.

Anyone who follows either my partner on social media or the rugby will know that during this 7 week period of my life, he was touring the other side of the world.

Yes my partner is a professional athlete and yes I am extremely good at knuckling the fuck down and focusing the fuck up, but I am still human, and like my sisters before me, nothing can make me fall off the wagon quite like love. Wine, ice cream and a movie night with my boy? That to me is the epitome of temptation.

So it goes without saying that his 2 month disappearing act could not have come at a better time. I got myself into incredible shape and I loved every dedicated, sweaty, sore, macro tracking minute of it.

I knew that I had goals (photoshoots) and I knew that I had a break (4 weeks away with my missing person). Don’t discount these factors, they are both pivotal motivational tools. Knowing that there is a reason why you are busting your balls every day, and knowing that there is a change of scenery coming soon, is what keeps me and most of my clients going. I say most because not all of my clients (my partner included) need to see the horizon to keep going. But I do, and many others do, too.

So there I was, strutting around the pool with my abs of steel and vascular leanness, ready to celebrate the end of a gruelling 2 months for both him and I, independently and as a couple.

Anyone who has been following me for a while will know that this is my modus operandi – I get in killer shape, I go on holiday, I get out of killer shape, I come back off holiday, and I start all over again.

Some people have issues with this, I frequently get comments such as:

Why are you undoing all your hard work?!

You can’t be that serious about health and fitness if you’re drinking every day for a week and happily gaining weight.

How can you put that poison into your body? #Unfollow

I have never been ambiguous about who I am, why I do this and how I do this. But in case anyone thinks I’m a fraud, let me explain…

  • I fell in love with training – weight lifting specifically – and that is how I ended up getting qualified and starting a blog that later developed into a business.
  • I still enjoy training so much that I train almost daily on holiday. In the gym and in the pool and or sea. I move all day every day, I am naturally a very active, very physical girl.
  • The dietary aspect of what I do is FASCINATING to me. The science of it is what keeps me going time and time again, I am my own aesthetic experiment and I cannot tell you how much joy it brings me researching nutrition. I am a massive geek about it and one day, I fully intend on studying it properly and becoming a registered dietician.
  • HOWEVER, I LOVE FOOD and everything that comes with it. Sitting down with my boyfriend and sharing a bottle of incredible wine? Going out with my family to phonemail restaurants and trying everyone’s food? Waking up with my girlfriends in France and going out for coffee and croissants? These are aspects and memories of my life that I treasure with all my heart, and they may not happen daily, weekly or even monthly, but I’ll be fucked if they don’t happen period.

Yes I work in health and fitness and yes health and fitness is my passion. But like all work and all passions, sometimes I need to come up for air.

So here I am, 10lbs up from last month, soft, curvy, happy and ready.

I am currently doing:

  • 30 mins MISS (moderate intensity steady state cardio) every morning.
  • Weight lifting every evening followed by 20mins HIIT
  • A 3 day low, 1 day high carb cycle

I will update again next week, but I am not expecting any aesthetic changes to occur until week 4.

Here we go again!