Day 1, Week 6

WEEK 1 – 137lbs / 20.1% bf

WEEK 2 – 135.5lbs

WEEK 3 – 134.4lbs / 18% bf

WEEK 4 – 132.5lbs

WEEK 5 – 129.9lbs

WEEK 6 – 127.6lbs (and still far too lazy to do my bf%)

So here I am after 5 solid weeks  of 24/7 dedication, with 2 more weeks to go.

My longest EVER prep was 6 weeks, so this is going to take me into new territory, if only by a little.

The interesting thing is that I normally start to go crazy with cravings by week 4, but that hasn’t happened yet.

I normally start to feel exhausted by training by week 5, but that hasn’t happened yet either. The days I’ve felt exhausted have been because of social events and or driving long distances, not because of training or diet.

So again, I want to express how hugely important my 2 month break was. I still weight trained daily (I always have progression on the brain), but cardio was minimal.

I ate clean and healthy most days, but most evenings were for wine and home cooked meals with my boy, or dinners out with my friends and family.

My body had some time to get back to NORMAL. Normal hormone levels, normal energy levels, normal sleeping patters, a long overdue calorie surplus, 10lbs of healthy weight gain and NO pushing.

My brain had time to relax, and then prepare. I enjoyed sleep, food, friends, family and training, all the while knowing a push was on the horizon, when I was ready.

So, 2 weeks left, this is when I ramp things up just a little…


Like last week, I am not changing my training. I am doing 2 lots of cardio a day (NO, you do not need to do cardio twice a day! I just like to split my cardio in 2 because I LOVE an early morning sweat session, and LOVE finishing off a weights session with a sweat, too). Weights don’t need to change, I have muscle, I work said muscle, we are all good.

However, like last week, I will change my calorie count to ramp up results and stand me in good stead for week 7.

Again like last week, I will change my carb cycle, to stand me in good stead for a gentler depletion come week 7.

So this week, my training will look like this:

A.M. – fasted cardio (at home) – 25 mins circuits (see fat loss app/12 week plan) OR 25 mins incline interval sprints – (no cardio added)

P.M. – weights (at the gym) – different body part a day (weights4women app/12 week plan) – followed by a secondary 25 mins fat loss workout OR a secondary 25 mins incline interval sprints – (no cardio added)

My diet this week will look like this:

DIET – 100% clean – 0 cheats – carb cycle – 6 days low – 1 day high (+1 day low carb added)

-10% from my current calorie count of 1,530, brining me down to 1377.

Week 6, let’s MOVE!

12 Week Body Transformation Guide

Welcome to my BRAND NEW 12 Week Body Transformation Guide.

This guide caters separately to both those who want to gain muscle, and those who want to lose fat.

With diet and exercise, you can visibly change your body in 4 weeks. You can achieve body transformation in 8.

But if you are 100% consistent for a full 12 weeks, what you can do to your body is nothing short of phenomenal.

This plan is going to take you through the 3 essentials of changing your body over a 12 week period:

CHAPTER 1 – Diet

CHAPTER 2 – Fat Burning / Cardio

CHAPTER 3 – Resistance Training

The final step is the most important, and it is up to YOU and you alone to achieve:


If you actually want this plan to WORK, you have to be 100% CONSISTENT until your very last day.

I have created this guide for those of you who have asked for a new and updated 12 Week Plan, and for those of you who are not interested in or able to download my current apps / iBook.

This plan is structured and laid out to create an easy to follow 12 Week Body Transformation Guide, whatever your goal.

The first and most important step in changing your body is changing your diet, so that is exactly where we’re going to start…

Click here to purchase my 12 Week Body Transformation Guide!


A few weeks ago, I asked my followers what they would like me to write about next.

There were the typical questions re cardio and carbs, but the overwhelmingly repeated questions were about motivation…

How do you stay so motivated?

How do you not give in when you boyfriend orders a pizza?

How do you train when you’re tired?

How do you avoid chocolate?

And on and on it went…how do you…how do I…


So, like everything else in life, IT IS NOT MAGIC. It is, quite simply, CHOICE.

No, I don’t have a sparkly pink blood stream flooding my veins with motivation every day.

No, I wasn’t born into a struggling family, altering my mental drive and fuelling me to work harder for the life I never had growing up.

And no, sorry to disappoint you trolls, but I don’t live off my parent’s income, forcing me to spend my hours doing SOMETHING productive with my time.

I work extremely hard, Monday-Sunday. I have a column, I write a blog, I run an online business selling both tangible products that need to be trialled, bought, labled, promoted, sold and dispatched, and online downloads that need to be written, trialled and promoted (the NEW AND IMPROVED 12 WEEK BODY TRANSFORMATION GUIDE will be on sale ANY DAY NOW, and it might be the best guide to changing your body I have EVER written).

I have 2 fitness apps and a nutritional iBook, for which I wrote every word and organised every promo.

I have a gym wear line coming out that I aim 100% involved in from the grass roots up (more on that later) and I am writing a book (more on that later, too).

I take part in charity events, photoshoots, meetings and press days pretty much weekly.

I. Am. Busy.

But I WANT to have a sick ass body – SO I TRAIN HARD AND I EAT RIGHT.

It’s that simple.

Do you want to have a sick ass body? THEN TRAIN HARD AND EAT RIGHT!

Yes but the problem is I also want pizza…

Yes we all want the fucking pizza but the problem with eating the pizza is that you wont get the sick ass body…

So CHOOSE what you want and DO. IT.

Nike had it right from day 1 – JUST DO IT!

Now, if I’ve learned anything from my 5 columns, it’s that editors LOVE a ‘top tips’ section, so, without further ado, here are some of my top tips for staying motivated! By the way if that exclamation mark made you as sick as it made me we’d be great friends.

1. GIVE YOURSELF SOME TIME TO BUILD UP TO IT – So the reason why I have been able to give 100% for 31 days solid now is that I gave myself November and December to eat what I wanted, drink what I wanted and do what I wanted. By mid December I was so ready to go again, but I knew Christmas was coming up, so I held tight. By the time January 1st hit, I was literally running out the gate…

2. SET A START DATE – Like I said above, I said to myself LONG before January 1st that THAT was my start date. I knew it was coming, I was making mental notes, actual notes, I told everyone that I was starting a prep so nothing was considered impolite or tempting. I was 100% set in stone that come hell or high water, I would start on January 1st. My gym was even CLOSED on January 1st, so I angrily made my way back home and did a circuit in my back room, before then meal prepping my food for the next 2 days. I WAS 100% SET ON JANUARY 1ST.

3. SET AN END DATE / FINAL GOAL – One of the motivating factors I have on my side that a lot of people don’t is a serious reason-why-goal. What I mean by this is that I will have a photoshoot next month, or an an app coming out, or a holiday with a boyfriend who can eat the world’s biggest jammy dodger EVERY DAY AND STILL LOOK RIPPED. I always have an END DATE – a reason why, and you need one too. Book a photoshoot, book a holiday, find an event or a big party coming up, find something, ANYTHING that will KEEP YOU GOING.

4. FIND THE TIME – Sometimes I train at 6.30am and sometimes I train at 9.30pm. Some days I train at home and some days I go to the gym. I FIND THE TIME. I FIND THE PLACE. I GET IT DONE.

5. FIND THE FOOD THAT WORKS FOR YOU – I love broccoli mash, protein oats, sweet potato wedges, Heck chicken sausages, a spoonful of peanut butter, MyProtein bars, caramel rice cakes, tinned tuna and sugar free ketchup. I find the foods I LOVE, I get excited to eat my meals, and I stay on diet.

6. JUST. DO. IT – Seriously, stop questioning, stop thinking, you want a sick ass body? Then train and eat right. JUST. DO. IT.

Day 1, Week 5

WEEK 1 – 137lbs / 20.1% bf

WEEK 2 – 135.5lbs

WEEK 3 – 134.4lbs / 18% bf

WEEK 4 – 132.5lbs

WEEK 5 – 129.9lbs

 Day 1, week 5…or in other words, 30 days deep.

I said 30 days ago that after a much needed 2 months off restriction and discipline, I was ready to give 100% to the right diet and training routine again.

Even when you 100% MEAN IT, you still look forward to weeks 3/4 and think, God I hope this resolution lasts. 

And it has. I have never been so comfortable after 4 weeks of a prep before.

Don’t get me wrong, this morning I walked past a giant Cadburys Oreo bar and I swear it was like I had walked past Matt Damon I was THAT enthralled. However, I am not gunning for the end quite yet.

4.5 weeks  is usually when the magic starts to happen for me, so not to disappoint, I am making some further tweaks to my plan…

I am NOT changing my training an iota. I am definitely at the upper end of my limits re training and if I push it much further I’m going to get antsy and or angry in the gym.

I will however change my calorie count, which I haven’t done yet. This should ramp up my results and also stand me in good stead for a gentler depletion in week 7.

I will also change my carb cycle, again to stand me in good stead for a gentler depletion come week 7.

My training this week will look like this:

  • A.M. – fasted cardio (at home) – 25 mins circuits (see fat loss app/android) OR 25 mins incline interval sprints – (no cardio added)
  • P.M. – weights (at the gym) – different body part a day (weights4women app/android) – followed by a secondary 25 mins fat loss workout OR a secondary 25 mins incline interval sprints – (no cardio added)

My diet this week will look like this:

  • DIET – 100% clean – 0 cheats – carb cycle – 5 days low – 1 day high (+1 day low carb added)
  • -10% from my current calorie count of 1,700 – bringing me down to 1,530


So here we go, week 5, come at me!

*please continue to email for questions re 15 Minute Fat Loss app / Weights4Women app / Eat Clean Get Lean iBook – for technical questions email*



The above image shows day 1 week 1, day 1 week 3, and now day 1 week 4.

WEEK 1 – 137lbs / 20.1% bf

WEEK 2 – 135.5lbs

WEEK 3 – 134.4lbs / 18% bf

WEEK 4 – 132.5lbs

A lot of you asked last week how I measure my body fat.

I only ever use callipers, as I was taught that this is the only accurate bf measurement to go by, and that machines are pants. I did actually put this to the test about 2 years ago, and was reassured that this was sound advice, but maybe improvements have been made in recent times, so I will check it out and report back.

I didn’t do my bf % this week as, like I always say, I’m actually suuuuper lazy.

If I can see my body changing and something somewhere is shifting, I can’t be bothered to spend 20 minutes pinching skin.

So I’m down on the scales and I WAS looking leaner, until this morning, when for reasons I’m sure you can figure out on your own, I woke up looking like a big bloated bouncy castle. Hence the use of yesterday’s picture.

So, for 23 days solid now I have stuck to my diet and training plan 100%.

No cheats, no unnecessary rest days (know the difference between lazy and exhaustion), straight up cardio, weights and clean eating.

As week 4 is now the halfway point, it’s time to make some minor changes to my cardio and carb cycle.

This week:

  • A.M. – fasted cardio (at home) – 25 mins circuits (see fat loss app/android) OR 25 mins incline interval sprints – (+10 mins cardio added)
  • P.M. – weights (at the gym) – different body part a day (weights4women app/android) – followed by a secondary 25 mins fat loss workout OR a secondary 25 mins incline interval sprints – (+10 mins cardio added)
  • DIET – 100% clean – 0 cheats – carb cycle – 4 days low – 1 day high – within current calorie count (+1 day low carb added)

I have an iron clad rule that IF you’re progressing in any way shape or form, you should STAY PUT with both your diet and your training.

However, I am at the half way point now, 4 weeks in, just under 4 weeks to go, and it’s a good idea for me to continue overload and progression in the second half by either changing my calories or changing my cardio.

I have upped my cardio and left my calories alone, as I know from experience that the training I do does not go so well on a super low calorie count.

I have also given my carb cycle an added day, but this is more for final week purposes than results beforehand.

If you are following my iBook / Google Book Eat Clean Get Lean and you are NOT progressing, THIS IS FINE. All it means is that you are training hard and dieting right, you just haven’t found the right numbers yet.

-10% from your TDEE or +10 minutes to your cardio and KEEP GOING!

Remember this is a long game of TRIAL AND ERROR and for that reason you need PATIENCE.

Here’s to week 4!