The Facts

I’ve been thinking over the last few weeks – probably as a result of The 4 Week Body Blitz release – that there are a few universal truths that should be understood before anybody embarks on any kind of aesthetic plan.

The rules of the Blitz are explained throughout – why I want you ding HIIT circuits, why some food options are missing, why I don’t want you having cheat nights – but these are all very specific rules to The Blitz.

The rules in general are of course, more general. I want to explain some of them now…


First of all, you must understand that the dietary factor that will get you results is CALORIES.

Whether you want to gain muscle or lose fat, CALORIES are your priority.

If you implement a calorie deficit (eat less), you will lose.

If you implement a calorie surplus (eat more), you will gain.

All food has calories. You could eat 6 chicken salads a day and come out at 1200 calories, OR you could eat 4 slices of pizza a day and come out at 1200 calories.

The reason I am strict with food in The 4 Week Body Blitz is because I want you eating AS MUCH food as possible throughout the day, with as much NUTRITIONAL value as possible. I do this to ensure you feel FULL, you become HEALTHY and you are AIDING YOUR AESTHETIC RESULTS with the ideal nutrition.

So why the carb cycle? Because this is The 4 Week Body Blitz, so even though calories are the main factor, I am pulling out all the stops to get your the BEST results possible in the SHORTEST time frame possible. Your body needs to burn SOMETHING for energy, and if you are already in a calorie deficit, you are already burning more calories than you’re consuming. I then want to deplete your glycogen (carb) stores, in the hopes that your body then turns to that adipose tissue (fat) around your mid section!


As above, the main factor here is CALORIES.

Your body needs a certain number of calories just to function (your Basal Metabolic Rate), but you then need to eat more to increase your BMR up to your Total Daily Energy Expenditure (exercise).

You could easily just hit your BMR and be slim and nutritionally healthy, but you wouldn’t be fit, strong, energetic, or have a metabolic rate or aesthetic look to shout about.

The same logic applies to WHAT exercise you are choosing to do.

You could go for a walk every day and tick the fit, energetic and metabolic boxes, but you wouldn’t tick the strong or aesthetic boxes.

You could lift weights every day and hit the strong and metabolic boxes, but you’d fall short in the fit, energetic and again, aesthetic boxes.

The reason the exercises in The Blitz are what they are, is because I want you ticking ALL THE BOXES.

Fit, strong, energetic, metabolic and aesthetic…all of these are covered with circuit training.

The exercises alternate between resistance and cardio and everything in between.

Yes you can replace a circuit with a PT session, a spin class or a Metafit every few days, but it wont work as well if you do this daily.

The general rule? Make sure you are getting some form of cardio and some form of resistance training done 4-6 days a week.

The Blitz is more specific than the general rule, yes, but it works. Trust it, and learn from it. 

If you are interested in following a diet that explains how to calculate your own specific calories and macros for your own specific goals, make sure you download the Food Philosophy Guide at the top of this page.


The 4 Week Body Blitz – The Reverse

Hello Fondues!

Many of you are currently following The 4-Week Body Blitz and many of you are asking what to do when it’s all said and done.

There is a chapter on this at the back of the book, so make sure you give it a read!

However, for those of you searching for more answers…

  • Yes, you can continue on with the blitz, up to 12 weeks if you want – You can carry on into week 5, 6, 10, 12 if you really want to, but I do not recommend going beyond 12 weeks. This is because the diet is both a carb cycle and a calorie deficit, and if you spend too much time in this pattern, your hormones will start to drop and your body will stop responding. Remember that your body WANTS to stay in homeostasis (maintenance), and it will fight you to stay there. The plan will be effective up to 12 weeks, absolutely, but then it is time to start to think about ‘normalising’ your diet so that you can do there plan all over again in a few weeks or months, to the same effect.


  • When you decide you are done with the plan, you can immediately have a full rest and cheat day if you want to, but keep this to ONE DAY maximum – Yes, you can absolutely take a full rest and cheat day, but you don’t want to fall fully off the wagon for days on end, because your body will get very excited by the influx of food and the taming of activity, and it will store store store away. One day is enough.


  • From this point on, you can have a full rest and cheat day at the end of every week – I say this in the back of the book but I will say it here too, feel free to have a full rest and cheat day once a week, but be aware that the more this starts to slip, the more your results will, too.


  • When you have had your first full rest and cheat day (if you chose to have it), you must then revert back to week 1 of The Blitz – By going back to week 1, you are immediately knocking 1 day off your training, 10 minutes off your training time, and 1 day off your carb cycle. These changes are small, but your body will notice them even if you don’t. This is going to help your body come back to homeostasis WITHOUT gaining.


  • Once you have completed week 1 of The Blitz, it is time to start reintroducing carbohydrates into your post training meals – Once week 1 is done, start having high protein and high carb meals post training.


  • Once week 1 is done, you may perform any kind of workouts you like (spin / PT / weights / etc) , but please keep training 4 days a week minimum, 6 days maximum – Once week 1 is done, feel free to break away from the circuits and start training however you prefer, but please be aware that drastically reducing exercise is going to drastically reduce your results. 4 days weekly, minimum.


  • After a week of post training carbs, you can start to reintroduce carbs into another meal or snack each day – As the weeks progress, start to reintroduce carbohydrates back into each of your daily meals, slowly slowly, until you are having balanced meals throughout the day.


  • Try to maintain the above for at least a few weeks before starting the blitz again – If you know you will want to do the blitz again down the line, you do need to implement all of the above first, and continue on like that for at least a few weeks. You need to give your body a break, before you start to push it again.


I will be continuing to talk about this on my social media so do please follow me there (@madeleychloe).

Until then, here’s to more results on The Blitz!


Good evening Fondues!

Not only is it January, but I have a new diet download on this site, and a new book on the shelves.

This means QUESTIONS, and although I am plowing through them on social media, I know a lot of you frequent this site.

So, here we go…

What is the difference between the Fitness Fondue download and The 4 Week Body Blitz?

The FF download is solely a diet download. It goes through calories, macros, foods and recipes that should be followed for fat loss, muscle building or maintenance goals. This download is PERFECT for those of you who have MyFitnessPal and are fans of calorie and macro tracking, but need specific instructions for your own specific goals.

The 4 Week Body Blitz is a complete diet and training guide to get you great results in 4 weeks. It has weekly, progressive workouts that you can do at home, a food bible, a portion control section, a build your own meals section, a carb cycle section and a recipe guide (daily meal plan).

What cardio do I need to do and how much do I need to do to get in shape?

All cardio serves a purpose…

Physical fitness, calorie burning and fat burning are all achieved via cardio.

LISS (Low Intensity Steady State) is a great place to start. Think long walks, leisurely bike rides, swimming or any form of gentle exercise. It will get your fitness up, it will burn some calories, it will burn some fat, and it can be very mentally enjoyable in the form of long outdoor strolls or bike rides. Aim to do LISS for up to 1 hour a day, 4-6 days a week.

MISS (Moderate Intensity Steady State) is a great calorie and fat burner. Think a gentle jog, a steep incline walk, a resisted cross trainer session, anything that challenges you but you can do for up to 45mins a pop, 4-6 days a week.

HIIT (High Intensity Interval Training) is great for smashing fitness levels, burning fat and boosting metabolism. Think sprints, circuits, anything that you cannot possibly do for longer than 1 minute at a time, giving 100% physical exertion, before having to rest. Aim to do HIIT for up to 30mins a pop, 4-6 days a week.

You lift weights, why? Should I?

I love weight lifting. It is the training that lead me to fall MADLY in love with fitness, so of course I pimp it out.

Weight lifting is FUN, and it completely changes the composition of your body (fat and muscle mass), allowing you to build whatever kind of shape you want.

It changed me mentally as well as physically, making me feel strong, capable, accomplished and confident (I do not see this as a bad thing).

My Weights4Women app will show you how to weight lift, but if you have the money, look for a good PT.

You don’t NEED to weight lift if you don’t want to, body weight resistance is also great. Think squat jumps, lunges, push ups, sit ups, mountain climbers, the plank, etc etc…

What should my diet look like if I want to get in shape?

No matter what your goal is, I suggest you eat 100% clean, allowing yourself cheat nights no more than once a week.

If you want to gain muscle, you need to lift heavy weights 4-6 days a week and eat a full balanced diet of proteins, fats and carbs every day. Remember that in order to gain, you need to eat A LOT.

If you want to lose fat, I suggest you do some form of resistance training alongside cardio 4-6 days a week and have a clean diet dominant in protein and fats, carbs should replace fats in your pre and post training meals only. Remember that in order to lose, you need to keep a close eye on your portion sizes. Eat every meal of the day, every day, but keep your portions in check.

What about rest days and cheat meals?

Rest days should be had at least once a week, twice a week is fine, three days if you need the recovery time.

Cheat days, regardless of goals, should be no more than once weekly. Fortnightly if you’re really trying to shed.

Do I need to join a gym?

Only if you want to lift weights. Everything else you can do outdoors or at home.

I’m busy! How do I fit exercise it in?!

Get up an hour earlier. Go to bed an hour later. Train on your lunch break. It works if you work it.

Can I train when pregnant?

Yes, but maintenance only. So no progression, no overload, just maintain what you already do.

Avoid the prone and supine positions.

Eat healthy, but don’t ‘diet’, as in don’t restrict yourself at any point.

Can I train post natal?

Yes, when you get the all clear from your doctor, usually 6-12weeks post natal.

When I watch what I eat, I get hungry…

Yes, you will, because your body starts to lose, and it doesn’t want to lose, it wants to stay in homeostasis (maintenance).

The trick is to eat lots of HEALTHY foods, like lean proteins and vegetables, in order to feel consistently satisfied and full.

When I watch what I eat, I get headaches and sometimes even feel dizzy…

This is sugar withdrawal.

Try to power through but if it gets too much, have a piece of fruit asap to bring your blood sugar back up.

I will be doing a lot of posts like this over the next few weeks to help everyone out, so make sure you check in!

I will also be posting about my progress on Monday, so if you too are on a January plan, hopefully it will give you a little boost!

January, 2018

Good evening, Fondues!

Wow, we’ve been doing this a while haven’t we?!

First of all, I want to say HAPPY NEW YEAR to all of you beautiful souls. You’ve been reading my word vomit for years now and I cannot covey to you my gratitude. We’ve come a long ass way.

You will notice that all previous FF posts have now vanished. New year, new start. Out with the old, in with the new. And every other clean slate cliche you can think of!


Because health and fitness is a science. It is ever evolving, ever shifting, and I am ever learning.

I have outgrown the theories I believed in 5 years ago and a lot has changed since then.

So where are we now?

Well, first things first, you have FitnessFondue. I will be updating it more frequently, and there will be 2 new features coming to the site VERY SOON. You will love both, so sit tight and wait for me to bombard you via social media!

What else? I am going to talk you through each and every link on this site, why it is here, and what it can do for you…


This link will take you directly to Amazon where you can purchase my new book, The 4 Week Body Blitz. The book is designed to get you serious results in 4 weeks, without having to do anything stupid like juice, starve or live in the gym. The book includes a ‘Build Your Own Meals’ guide, complete with a food bible and portion instructions, but also a ‘Recipes’ guide that you can follow or get meal time inspiration from. It also has a weekly workout guide that you can do at home sans equipment, or at the gym if you prefer weighted exercises. It is suitable for vegans and vegetarians, men and women, and is my latest transformation guide.


This PDF download (top of the page) is a much more advanced dietary guide than The 4 Week Body Blitz. It has calorie, macro, and carb cycle instructions for you to determine your diet depending on your own specific aesthetic goals (be they muscle building, fat loss or maintenance). It has 30 goal dependent recipes and is my most advanced dietary guide to date. I am extremely proud of this download. However, it is NOT a workout plan – just a fully comprehensive diet guide.


This is a bundle of my 2 apps – 15 Minute Fat Loss (home workouts), and Weights4Women (gym workouts). You will see banners for the two apps separately below. 15 Minute Fat Loss are 15 minute circuits that you can do at home, and these will compliment The 4 Week Body Blitz circuits very well. Weights4Women is my app designed to show you how to train every area of your body with weights in the gym – those of you who know me will know that this app is something I fought VERY hard for and am MOST proud of.


If you are a stubborn old mule and you want to do your own thing your own way, keep checking in with this site weekly as my free advice isn’t going anywhere.

I’m not reinventing the wheel here…

Eat clean healthy foods so you can fuel your body.

Don’t over eat or you will gain weight.

Don’t under eat or you wont be able to train properly.

Eat healthy foods in appropriate portions.

Train 4-6 days a week.

Switch it up; do a class, do some cardio, do some resistance training.

Remember that if you aren’t happy, you are wasting your life.

Never being in control of your body will make you miserable.

Never being spontaneous will make you miserable.

Find your happy balance.

And so, here’s to a new year, a new start, and a new chapter.

For those of you who are interested in what I will be doing diet and training wise over the next few weeks, it is, quite simply, The 4 Week Body Blitz.

I want to show you guys why I wrote this book and what it can do for EVERYONE, no matter who you are or what your start point is.

Follow me on social media for daily updates ( @madeleychloe) and continue to check in here often!


Chloe Madeley and Fitness Fondue

Welcome to Fitness Fondue!

My name is Chloe Madeley and I’m a fully qualified PT and nutritionist.

I created this sticky little corner of cyber space to explain how I personally like to get myself and my clients in shape through diet and training.

There are various links on this site that will take you to my PDF diet downloads, training apps, and most recently, my new book, The 4 Week Body Blitz!

I will be uploading content as often as I can, so be sure to check in weekly!