Post Holiday Blues


Hello lovely Fondues!

I apologise for being off the radar for a couple of weeks now.

The last time I posted I was about 3 weeks into my reverse diet and training regime.

After spending 9 weeks progressively increasing my workout times and intensity, while decreasing my dietary intake, I was eventually in a deficit followed by depletion.

I was incredibly lean when I decided to slowly work my way back up to maintenance levels, in order to keep my metabolism in check and keep my body progressing in the long run.

Continue Reading


Current State


2.5 weeks into reversing and I’m still adding calories and decreasing cardio weekly.

Because I get up early every day and get my training done, that part of what I do is always stable.

My reverse diet is also stable…however I’d be lying if I said I haven’t had more than 1 slip up in the last few days.

Desserts have been shared and a alcohol has been consumed. Continue Reading


Reversing – Week 2


I am now 1 full week of reverse dieting and training down, confidently heading into week 2.

After my 9 week prep of slowly increasing cardio and decreasing calories and carb / fat macros, it’s time to slowly reverse the process.

Often when I come off a prep I find myself on holiday, balls deep in food and booze for a solid 2 weeks, so you can imagine the damage I do.

However, this time, I’m home, still wanting to train daily, and unless it’s a celebratory event, I don’t really have an excuse to fall off the diet wagon.

Last week I…

  • Reduced my cardio by -5 minutes
  • Increased my calories by +100
  • Increased my carb and fat macros by +5%
  • Had Saturday night + Sunday to enjoy all the things I’ve missed out on over the last 9 weeks (drinking with friends, eating with family, and not counting a single calorie or macro)

Continue Reading


The End


No, I don’t mean the end of daily gym visits and broccoli mashing.

The truth is that I LOVE daily gym visits and I LOVE broccoli mashing. Big bowls of broccoli mash with chicken and hot sauce make my day.

Most of you already know this story, but in the spirit of The End, I’m going to tell it in one fell swoop…

Almost 5 years ago now, my PT of an ex boyfriend put an Olympic bar on my back, and my whole world changed.

I fell in love with weight lifting and started training properly, daily.

I started learning about nutrition so I could see the changes to my body (if you train like an athlete and you’re not getting anywhere aesthetically, you now know you are not genetically blessed – sorry – and your nutrition needs changing).

I learned fast, I changed fast, and I fell in love with every sweaty, painful, scientific second of it. I started this site and began blogging about what I was doing.

I remember watching PT sessions and seething with jealousy, so I enrolled on a PT course, got my L2, later my L3, and finally my nutrition qualifications, before taking on as many clients as I could. At one point, I think I had 21. I have NO idea how I managed that, but thank God I did, because what I learned in those 3 years of PTing in parks and gym studios was invaluable.

My knowledge grew and evolved – continues to grow and evolve – and before I knew it, what I could do to my body and the bodies of those who really wanted it amazed me – continues to amaze me!

Several preps, photoshoots, alterations, implementations and goal posts later, it was October 2016, and I was trying, and failing, to best myself.

Cardio, calories, macros and consistency, and my body had finally stopped responding.

Now, make NO mistakes about it, changing your body is a simple science, and if you follow the formula, you get the results. Period.

But the fool proof formula wasn’t working…as it turned out, there were roads of knowledge I had yet to wander down.

In short, my metabolism had crashed. My body had readjusted to my new patterns and if I wanted to change it AGAIN, I was going to have to take some drastic diet and or training measures. But I was burnt out. I didn’t want to take drastic measures. I’m not a science experiment, I am a 29 year old woman with a life beyond abs. I was done.

I took November and December off. I trained every day, I ate healthy every day, but I didn’t push myself in the gym and I didn’t say no to a glass of wine. I didn’t TRY to do anything to my body other than love it, nurture it, and accept it for its soft, curvy, natural state.

By mid December I was gunning for a push. I am the kind of girl who gets a serious kick out giving something 110%, and then some. I will empty the tank into a task and love every exhausting second of it. But I knew I had to hold tight, Christmas was coming and I wanted to do it properly.

By January 1st 2017 I was well fed, well rested, and well ready for the next few weeks of 100%.

As you can read on this site, I progressively lowered my calories (slowly down to 1300) and my macros (eventually entering a carb cycle), while progressively upping my cardio.

I didn’t cheat. It wasn’t easy. And yes you can do it too. How? YOU JUST FUCKING DO.

By week 9 I was the lightest and leanest I’ve ever been at 122lbs and 12.5% body fat.

Yes this is maintainable – with no cheating for weeks at a time and pretty horrific training sessions.

I am not interested in having a pizza every 3 weeks and I am not interested in horrific training sessions.

I am interested in eating some serious pizza and gaining some serious muscle before May, when I will start my next prep.

No, it’s not ‘throwing it away’, it’s progressing my body, my life, and my goals.

*If you want to change your body, see my 12 Week Body Transformation Guide, written by, followed by, and fully endorsed by me, me, and me.*


Day 4, Week 9


DAY 1 WEEK 1 – 137lbs / 20.1% bf

DAY 1 WEEK 2 – 135.5lbs

DAY 1 WEEK 3 – 134.4lbs / 18% bf

DAY 1 WEEK 4 – 132.5lbs

DAY 1 WEEK 5 – 129.9lbs

DAY 1 WEEK 6 – 127.6lbs

DAY 1 WEEK 7 – 126.3lbs / 14.8% bf

DAY 1 WEEK 8 – 124lbs

DAY 4 WEEK 9 – 122.1lbs / 13%bf

Nearly 9 completed weeks of:

  • 6 days weekly cardio and weight lifting – 1 rest day weekly
  • 7 days weekly eating 100% clean – within my calorie and macro counts – implementing a carb cycle in week 4 – progressing said carb cycle weekly (high carb day every 3 days / 4 days / 5 days / 6 days)
  • One big old cheat night after my first photo shoot (exactly 1 week ago today) to refeed and relax

So here I am after nearly 9 full weeks – how am I feeling?

Last week, in the last 2 days of my 6 day carb cycle, my cardio hit a wall. This was because my quads are big, they are heavy, and when they are depleted, man alive do I feel it. I managed to get through my weight lifting giving 100%, but my cardio took a big hit. I simply couldn’t complete it when I my quads just wouldn’t fire for me. I tried, but only ever managed to get 10 minutes in before I had to walk away.

Knowing I was the lightest and leanest I’d ever been at 124lbs and 14% bf kept me from panicking. Also knowing that I was 2 days out was a huge comfort, a lot of pros stop training at this point as they start to lower their water intake before a shoot / competition, so I knew the fact I had the physical energy to train in the first place was a luxury.

Since having my big old post-shoot-cheat-night, my body and brain are back to their best. A nice reminder that there is a time, place and purpose for a big fat cheat meal.

I have to say that I am shocked at how physically, cognitively, hormonally and emotionally at ease I am given 9 weeks of 100% mental and physical effort. I’ve never done this for so long before, and I am extremely content.

However, like always, KNOWING the end is near is playing HAVOC with my cravings.

I know that in a few short days I will be done with my shoots, and I will allow myself 1 great big cheat night before starting my new plan. This means that ALL I think about now is said cheat night, and it is really annoying.

My new plan will see me SLOWLY and PROGRESSIVELY decrease my cardio and increase my calories and macros over the course of a few weeks. The goal is to get my metabolism up and stable, and get my muscle nice and fed before May, when I will start my next lean prep.

4 days out, and then the next journey begins!