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JANUARY 1st


‘There’s no point making a New Years resolution to get in shape, you won’t stick to it. This is a lifestyle change.’

Bitch please.

Fresh starts are the reason I get in shape time and time again.

Every Christmas I take a break. Every time I go abroad I take a break. By every January I’ve gained weight and by every return-flight-home I’m at least half a stone heavier.

The plane lands, the 1st is upon me, and I am refreshed, replenished, well rested, well fed, and ready to hit the ground running.

And I do. I run, and I don’t stop until I have reached my goal.

Like EVERY change in your life, it all starts with a mental choice.

As soon as you DECIDE you want to change, you’re ready to start.

No, this doesn’t mean you’re going to float through your new challenge like a seagull through a cloud on a beautiful summer’s day. There will be days when you wonder what the hell you’re even doing, and you’ll remember how much easier life was when you were complacent and your routine was effortlessly in motion.

But remember your decision, feel PROUD of your recent efforts and KEEP GOING.

If getting fit, healthy, and or in shape in your goal this year, congratulations. You are NOT a cliche, you are smart.

Here’s what you need to do:

1. CLEAN UP YOUR DIET AND PORTION SIZES

2. FIND ANY FORM OF EXERCISE YOU ENJOY AND START DOING IT 4-6 DAYS A WEEK

3. REMEMBER YOUR GOAL AND STAY CONSISTENT

I’ve said it before and I’ll say it again:

MY 15 MINUTE FAT LOSS APP (ALSO AVAILABLE ON ADROID) WILL TEACH YOU HOW TO TRAIN AT HOME.

MY WEIGHTS 4 WOMEN APP (ALSO AVAILABLE ON ANDROID) WILL TEACH YOU HOW TO TRAIN AT THE GYM.

MY EAT CLEAN GET LEAN iBOOK (ALSO AVAILABLE ON GOOGLE BOOKS) WILL TEACH YOU WHAT TO EAT, WHEN, CALORIES, MACROS AND RECIPES. YOU PICK WHAT YOU WANT TO DO, AND FOLLOW THAT METHOD.

And you don’t need to pick me, it’s no secret that people love The Body Coach’s recipes. People find classes at the gym monumental to their ‘lifestyle change’. A lot credit getting a PT to getting in shape. There are SO MANY options out there.

Thank you all so much for your continued interest and support.

Here’s to a happy, healthy 2017.

The January Plan


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Those of you who follow me on social media will have seen this photo already, but here is my Christmas bod!

As many of you know, I do not monitor my food intake over Christmas (or when I go abroad). This means I gain weight in the form of body fat.

No, just because someone trains like an athlete and has a lot of muscle mass, does NOT mean they are immune to weight gain or a high body fat %.

As I say in my iBook video intro, diet is THE MOST IMPORTANT FACTOR. PERIOD.

If your diet isn’t on point, neither is your body – that sentence doesn’t apply to the genetically gifted, so if you can eat whatever and still be shredded, I hate you, but well done.

So here I am, 137lbs and very curvy indeed. I’m also happy, relaxed and finally willing to give 100% again…it’s been a long time since I could say that.

The next week for me will look like this:

15 minutes fasted cardio (15 minute fat loss app OR HIIT sprints) X 6 days week

1 weight lifting session X 6 days week

Eat clean – within my calorie count and macro split (50%P 30%C 20%F)

And I don’t intend of having a cheat meal in week 1.

Do it with me. Download my training apps and clean eating iBook and use the fresh start of the new year to motivate you.

If you want to change your body, you can. You simply need knowledge and consistency.


Personal Update – A Little Discipline


The last few weeks have been a lot of fun for me. Training daily, eating healthy, and allowing myself meals out and red wine nightcaps has gone down a storm mentally.

Yes, the less restrictive diet means I’m curvier, but I’m also killing training, I’m stronger, I’m happier, and I’m feeling the excitement build for my next prep in January.

However, my boyfriend has a very big, very topless shoot in 2 weeks time, and he’s asked me to help him rein it in beforehand.

His version of ‘rein it in’ is still a 4000 calorie a day diet, with a 40p 40c 20f macro split – aka more than what I’d face plant on a cheat day. And he cannot restrict any of this, not one macro or calorie, as he is a performance athlete, and if he shows up to training depleted and lethargic, I’ll be getting an angry phone call or 2.

However, there is no pretending that red wine nightcaps, fancy meals out and bowls of spaghetti as big as his head have a place in any kind of prep diet – they don’t. Alcohol isn’t bad for you in moderation, but it has a ton of wasted calories. Fancy meals out aren’t bad for you in moderation, but they have a ton of hidden calories and macros that are impossible to quantify. Bowls of spaghetti aren’t bad for you in moderation, but there are other carb sources that will help you train better and see better results.

And so, this is week 1 of a much more strictly monitored diet for him, and week 1 of a much more restricted diet for myself.

I figure why not jump in? Why not clear out the wine for a couple of weeks and eat from Tupperware en route instead of stopping for dinner? I want to see if 2 weeks of discipline with the same calorie and macro counts will do anything for me – and I have a very strong feeling that it absolutely will.

In the lead up to Christmas it is hard to stay on track. Parties, novelty foods, family visits – I get it. but if you can be strict until the grand occasion itself, your body will repay you for your efforts.

Black Friday SALE!


http://fitnessfondue.com/store/

FIRE – Pre Workout Fat Burner

There are a hell of a lot of fat burners out there; CLA, LCarnitine, appetite suppressants, and many more.
CLA acted as as serious diarrhetic for me and from what I’ve heard, for the vast majority of us. L-Carnitine never did diddly squat for me, and who wants to take an appetite suppressant when we need to eat to survive, and huger is part of that equation?

Pre workout fat burners I LOVE and here’s why- Thermogenics increase your heart rate during training, encouraging your body to burn more calories, and raising your metabolic rate to a serious degree.
They use caffeine and other ingredients to do this and are perfectly safe to take.
I get the best results on Thermogenics and I am more than happy to sell them.
HOWEVER, if you don’t train and or your diet isn’t on point, don’t bother, they are not for you.

REPLENISH – BCAAs

I take these pre and sometimes during training to make sure I don’t go into a catabolic (muscle eating) state. These are especially good for cardio bunnies who still want to look ‘toned’.

HEALTH – Multivitamin

I take these every morning after breakfast to keep my body sweet.

RECOVERY – Protein Powder

I swear by shakes post workout because I have a SERIOUS sweet tooth, I train a lot so I need a lot of protein, the macro count in this particular shake is a DREAM and because it’s quick and easy.


Chloe Madeley Trains The Mum Club


Hello Mum Club readers!

So I suppose I should introduce myself and explain a little why a childless shrew like myself has infiltrated The Mum Club for a day!

I’m Chloe, and I run a health and fitness site called FitnessFondue.com.

I’m a qualified PT and nutritionist with a few clients, a couple of workout apps and a supplement range.

I first met Jess and Lauren two years ago now, at my very first Six Nations game.

Jess was heavily pregnant with her second child, patiently listening to my drunken rambling, while Lauren was sinking the free wine at her respective table.

Needless to say I immediately liked them both and today, they have asked me to train them in their local park!

It goes without saying that a lot of women, new mums especially, find it very hard to get to the gym or even afford a membership.

Even as a PT who pimps out weight lifting like it’s water, please believe me when I say that you DO NOT NEED A GYM to get in killer shape.

All you ever need is your body, a little space, and ideally the right trainers – shin splints and sore joints will kick you’re a** – trust me, I know.

So, onto the workout session…

Yes, there are a few rules that come with training during pregnancy, but no, it is not bad for your body or your child, in fact it’s the opposite.

Training while pregnant will manage your weight gain, ease your labour and help you get back into shape quicker once you’ve given birth.

TO READ THE FULL ARTICLE, VISIT :

http://www.themumclub.com/behind-the-brand/chloe-madeley-trains-the-mum-club