Holiday Advice

Hello again Fondues, it’s been a minute!

As most of you will know, I tend to have bursts of content on FF followed by weeks of radio silence.

This is usually because I’m either on holiday, or work has gotten a little hectic…

Between training myself 6 days a week, training clients 7 days a week, photoshoots, writing books, writing articles and writing downloads, writing blogs can sometimes feel like I am gladly walking into the ninth circle of hell.

Needless to say, I avoid it!

However, the next few weeks should see some more-than-usual quiet time for me, so I will be uploading content as often as I can.

The first thing I wanted to share with you was an online client check in I had this weekend…

This client, who I wont name for privacy reasons, came to me 8 weeks ago.

She knew how to track calories and macros on MyFitnessPal, and she knew how to lift weights,  yet she was struggling to train and diet effectively, if at all.

In short, she was a dream client – she had the foundation of knowledge, but she was a blank canvas.

She is currently 8 weeks into the plan I wrote for her and has already lost a significant amount of weight and inches, only having 1 day off plan so far for her birthday.

The reason I wanted to share the below with you is because this client is about to go on holiday.

I know this will apply to many of you in the following months, so I wanted you to be able to read some of my advice as an online coach.

We talked about diet breaks, training and tracking over a few emails before settling on the below…

I totally understand that you want to stay on diet while you’re away, and the beauty of tracking is that you will probably find if you are good from breakfast through to lunch, you will feel more comfortable during the day and have more room to play with at dinner…

For me personally, when I stay on track on holiday, I usually start the day with yoghurt and / or eggs for breakfast, usually a chicken salad and maybe a glass of wine at lunch, which brings me out at roughly 500kcals.
By dinner, a starter of prawns, a main of fish with a side of rice and another glass of wine will bring me up to roughly 1000kcals.
That’s when I will usually decide on a little more wine, or share a dessert with my fiancé, or both depending on my numbers.
However, you know what structure works best for YOU, so I encourage you to make this as easy as possible on yourself.

Re your ‘no gym’ and ‘small pool’ training dilemma, here’s some ideas for you:

1. Because of the reduction in training (weight lifting / hypertrophy) on holiday, I want you to increase your cardio from 20minutes to 30minutes a session.
This added 10minutes will make up for some of the caloric burn being lost without weight training.
Keeping your calorie intake and expenditure roughly the same will ensure you stay on track.

2. FAT LOSS APP – I know you have my Wieghts4Women app, but definitely download my 15 Minute Fat Loss app if you want to train on holiday without any equipment.
This will see you using your muscle and cardiovascular systems for 15 minutes a pop.
You could do 2x circuits (30minutes total) in the morning before breakfast, anywhere inside or outdoors.

3. POOL – Even in the smallest of pools, if you try to do an entire length underwater, you will soon start blowing (aka, ideal cardio zone!).
So, a good idea would be to gently warm up for a couple of lengths, and then try to do an entire length underwater.
Come up for air as soon as you need to, and go back into a gentle swim until you are fully recovered.
Repeat this process for 30minutes total.
This will really challenge you, AND swimming is a great way to use every muscle in your body in a very gentle way.

4. HILL WALKS – A great idea!
If you do this, again, get up a bit earlier and knock out 30 mins before breakfast.

Feel free to do a mix of all of the above!

Don’t be scared to take a rest day if you need one.

Lastly, the reason I say get it done before breakfast is so you can really relax during the day, and enjoy your holiday to the max.


The number one piece of advice any personal trainer or online coach will give you when it comes to changing your body?


Consistency is key because we can all change our bodies with a few weeks of effort, but what you can do with a few months of consistency will blow your mind.

So why doesn’t everybody just give their new diet and training plan a few months then?


In this day and age, with work demands being what they are, the cost of living being what it is, the abundance of truly mind blowing food and wine at our disposal, and the sacrifices diet and training demand, it is pretty impressive that the health and fitness industry has an audience at all.

This is why the term ‘lifestyle change’ gets regurgitated time and time again, because a short term plan such as my Body Blitz is challenging and fun, but a long term plan is just, plain, challenging.

However, if you take that challenge, turn it on its head and say ‘this is not a challenge, this is my new life’, well then, you have immediately succeeded.

So how do we implement this lifestyle change?

Below are some of my psychological and practical tips that might give you the push you’ve been needing…


This could be as simple as ‘I love wine’.


That’s probably a very confusing sentence. Let me explain…

If you love wine and you know that cutting it out is going to come full circle and pull you off track, leading to a frustrated cancellation of your brand new lifestyle change, don’t cut it out.

Why are you already starting with an action that you know will lead to your inevitable surrender?

You love wine? So let’s be smart here…

Wine is simply a caloric beverage that contains carbohydrates.

So, how can you implement it within your new lifestyle change?

You say ‘I am going to drink a few glasses of wine later, so today, I will have protein and veg as my meal staples, keeping me happy and healthy, and I will spend the calories I’m saving on carbs and fats throughout the day on wine’.

Now, some people get all hot and bothered about seeing food like this. Numbers, control, forethought…must be an eating disorder, right? WRONG. It is smart, and it is how you are going to have a FLEXIBLE diet WITHIN your goals.

When you start to get into choppy waters is when you let this happen too often. Obviously, this kind of trade off should NOT be happening daily. It’s just not great for optimum nutrition. But weekly? It’s absolutely going to keep you on track, happy and healthy.


A lifestyle change (in this context) simply means that you’re going to start thinking about your physical health and fitness within your day to day life. And let’s be honest here, you should be thinking about it.

It means that you’re not going to keep eating junk food without a second thought, or sink a bottle of wine every night, or spend all weekend sprawled out on the sofa.

But it doesn’t mean that the above will NEVER happen again.

Just that, actually, maybe you shouldn’t have a McDonalds breakfast every morning. Maybe you should go a few days without drinking. Maybe you should get up and and get some fresh air on the weekend.

And I can promise you this- you WILL feel better when you can finally strike a balance between what you want, and what you need.



Let’s start from the beginning, shall we?


Cardio is essential for your overall health and fitness. Period.

I personally believe that 3x weekly cardio sessions should be a staple, regardless of your start point and / or end goal.

This can be achieved in many ways – manipulated in both time and form – to suit your own specific aesthetic and / or training goals.


It is fairly obvious – just get up, and get moving.

Start by planning 3x weekly cardio sessions of between 20-30 minutes a pop.

Go for a walk, swim, dance, take up a new sport or simply jump on any cardio machine you enjoy (treadmill / elliptical / stepper / stairmaster / rower etc.).

If you find that you enjoy cardio, each week, you can add another session, or a few minutes onto your time.

I advise a maximum of 6x weekly, 1hr cardio sessions.


Low Intensity Steady State – A walk or a gentle swim, for example – Typically up to 1hr max

Moderate Intensity Steady State – A jog or a fast paced incline walk, for example – Typically up to 1hr max

High Intensity Interval Training – 100% effort for up to 1 minute max, followed by recovery for up to 2 minutes max – Typically up to 30minutes max

Fartleck – Sporadic intervals of effort designed to mimic sporting activity – Typically up to 30minutes max


If you are trying to gain weight and / or muscle, cardio should obviously take a back to seat to both weight lifting and total rest days.

However, while it may take a back seatit should still take a seat.

The research for the best type of cardio in terms of muscle building is constantly being undermined, overruled and contradicted.

It was once thought that LISS was the best way to preserve muscle, it is now thought that HIIT (being essentially the same training zone as power) is the best way to go.

In my opinion, you should ideally be implementing a bit of both…

This is because while HIIT is great in terms of muscle maintenance and even building, too much of it will increase cortisol levels, stress the body and greatly hinder recovery, which is NOT what you want when trying to promote an anabolic (muscle building) state.

I recommend HIIT sessions directly off the back of ALREADY very physically stressful training sessions (high energy, compound lift days, such as legs for example).

Try 10 minutes of HIIT ( roughly 5 intervals) after leg days.

LISS can play a role on rest days, but in small amounts, such as a 20 minute walk or recovery swim.


Cardio should be seen as an added tool to your calorie deficit.

You should aim to start small, and increase ONLY if and when you plateau.

If you are trying to reserve muscle mass, I recommend starting on 10 minutes of HIIT (roughly 5 intervals) after leg days.

After other training sessions, try 20 minutes of LISS or MISS.

Cardio should start at x4 days TOTAL weekly.

If and when you plateau, you can +1 interval to your weekly HIIT, and +5 minutes to your weekly LISS or MISS.

HIIT should never exceed more than x30minutes total.

LISS or MISS should never exceed more than x1hr total.

You should not be doing cardio more than x6 days week TOTAL.


That Fine Line

Doing what I do, telling people how to change their bodies, is quite a morally conflicting job.

I am pro healthy, yes, but I am also pro HAPPY.

So it is very hard sometimes, when I know that spontaneous eating brings so much ease and joy, to tell somebody that they need to buckle down if they want to change their body. Obviously, if you want to reduce body fat, it is going to require some attention to diet and exercise.

I am also pro WOMEN, so it pains me when I share a client’s before and after, only to be told that she was beautiful before and shame on me for changing her.

Let me be very clear right now, I do not give two shits if you are in shape, out of shape, muscley, curvy, skinny, black, white or purple. I happen to work in health and fitness, so I happen to be called upon to help change bodies, be it internal, external, or both.

What I pride myself on doing is EDUCATING those who want to change their shape on how to do it PROPERLY, while effectively.

I have recently come under fire from somebody I very much respect, and this man has been brilliant enough to engage in a private debate with me.

I wanted to share with you all my last email to him, in the hopes that anybody who questions my moral compass, can perhaps begin to understand it better…

Thank you for your email.

I can ASSURE you that my goal is also to help and protect people as much as possible.

I too have conferred with therapists, dieticians, families and friends who have experience with eating disorders, in order to help many of my followers overcome anorexia nervosa, extreme low calorie intakes, binge eating, obesity and everything in between. I feel uncomfortable using this as a weapon in my defence, but the honest truth is that I receive emails and messages of thanks all the time from women of all ages regarding this particular subject matter.

I think what you are judging me on is a short turn around body transformation book aimed at women who want to feel happy and comfortable in their own skin for a wedding, a honeymoon or an important event.

I gather from your email that you don’t accept that this should be the way it is for women, but unfortunately, it is.

So, with that in mind, my goal is then to help women achieve their health, fitness, strength and aesthetic goals WITHOUT starving themselves, overtraining, or hating their bodies in the process.

Instead, they EAT, they MOVE, they think about overlooked but paramount factors such as water, rest and sleep, and they learn to marvel at the strength and science of the human body.

And I honestly feel, although I can see from your email that you would strongly disagree with this, that I am doing a good job.

Before I was qualified and educated on the body, I would panic before a holiday or a big event, and spend weeks on the Atkins diet, under-eating, going for long runs pounding pavement (eventually giving myself such bad shin splints that I still can’t run outdoors) and feeling lost and frustrated at every turn. I was working hard to make changes, so why wasn’t my body responding?

Now that I am educated, what I try to do is explain exactly WHAT resistance training, cardio, protein, fats, carbs, micronutrients, calories, water, rest, sleep, supplementation, hormones and gut health do to the body, so that people have the tools to start treating their bodies incredibly well and getting the results they want simultaneously, instead of trading in health for aesthetics.

Your view of a calorie deficit is that it is dangerous, but it has to be extreme and constant for any harm to be done.
Eating 1500calories a day for a woman is not extreme, nor is it dangerous or damaging.
However, if a woman wants to up her training, I always point out that first and foremost, she needs to up her calories.
At the moment I am power lifting, and eating over 2200 calories daily.
I have been documenting this and explaining it en route, exactly as I do when in a fat loss phase.

You mention metabolic damage (again, I applaud your brilliant references), but again, a diet is to be severely low calorie and long term for this to occur.
Also, are you aware that metabolic damage is never permanent, metabolic adaptation is a much more appropriate phrase, in that the metabolism has adapted to low calories and has come to a screeching halt to prevent further loss of body fat.
It can be fixed in a matter of months, with a gradual calorie increase and focus on the individual.
I know this because not only have I achieved it, I have helped clients achieve it also.

When I talk about harnessing feelings of hunger, I talk about it in the context of the body’s response to being in a fat loss phase.
When you are losing body fat, even if you have an unhealthy amount to lose, your body will fight you to keep it, hence the increase in hunger.
The fact of the matter is, if you are trying to go from 30% body fat down to 20% body fat, you are going to need to implement a calorie deficit, and when it starts to take effect, your brain is going to start to tell you that you’re hungry.
But that doesn’t mean that you have to eat, I strongly disagree with you on this point, what it means is that your brain is telling you to eat because it doesn’t want to lose body fat.
The fact of the matter is we are simply not meant to have a very high body fat, but we do because of our environment now.
Have you ever read a book called The Hungry Brain? If not, I think you would find it fascinating.

What I will say for you is this; it is a GREAT comfort to have a MAN looking out for women. Especially a man with such an excellent platform. I am extremely impressed by you.

Thank you for your email,

Chloe Madeley

Long Term Goals

Hello Fondues!

A lot of you are currently on my 4 Week Body Blitz, so have a short term goal to work towards.

As I have said many times, both on my social media and on this blog, pushing yourself to achieve a short term goal is not a bad thing. There is something to be said for the mental focus and physical push that comes with it, and the results of both will benefit you in the long run.

However, there does come a point when you need to start thinking about how to slowly reverse out of a short term goal, and find your long term balance in the process.

Whether this goes from implementing a weekly carb cycle to implementing daily carbs, or from intensive training sessions into more enjoyable workouts, or finding a way to include days off diet and training into your week, ‘balance’ looks different for everyone.

My suggestion is that no matter what plan you are on, start to reverse out of it until you find your happy spot.

For me personally, this usually includes pre and post workout carbohydrates daily, so my training is both enjoyable and beneficial, the rest of the time focusing on fats instead so my hormones are happy.

It includes 6 days of intensive training a week, with one full day off to rest and eat intuitively.

It includes being OK with not being lean, and embracing my body in a more natural and happy state.

Whatever your ‘balance’ looks like, remember that health and fitness includes mental, physical and emotional well being. As long as you can tick those 3 boxes, you are doing it right.