Madalin Giorgetta Frodsham
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Who is Madalin Giorgetta Frodsham?

Fitness model and licensed personal trainer from Perth, Australia, Madalin Giorgetta Frodsham.

She became well-known through social media, where she provides her followers with helpful training and dietary tips.

Short Career of Madalin Giorgetta Frodsham

Madalin Giorgetta Frodsham grew up eating her mother’s cooking, which was healthful and nourishing. Madalin, however, didn’t learn to cook on her own due to disinterest.

As soon as Madalin left home, she began consuming fast food as a result.

She was able to get away with eating unhealthy and calorie-dense foods for a while because of her quick metabolism. But eventually, Madalin’s body started to feel the effects of this diet.

Once Madalin understood what she had done to her health, she made the decision that enough was enough.

She completely overhauled her diet and exercise, becoming a fitness icon and a proponent of healthy living in the process.

Body Measurements of Madalin Giorgetta Frodsham

Full Name: Madalin Giorgetta Frodsham
ERA: 2010
PROFESSION: Personal Trainer, Fitness Model
AGE: 115 – 125lbs (52.2 – 56.7kg)
HEIGHT: 5’3″ (160cm)

“I’m a massive foodie and I don’t like to restrict myself when I go on holiday. It’s okay to let go and treat yourself. I’ll never beat myself up or feel guilty for drinking champagne with my sisters, and starting every day with a chocolate croissant. When on holiday, enjoy yourself.”

Madalin Giorgetta Frodsham


  • Fitness Model
  • Certified Personal Trainer
  • Sponsored Athlete


Fast foods and Mom’s Specialties

Western Australia is where Madalin Giorgetta was born and reared.

Food has always played a significant role in Madalin’s life because she was up in an Italian home. Even though she grew up eating her mother’s delicacies, she never learned to cook for herself.

This meant that when Madalin left her home at age 21, she was no longer able to eat freshly made food. Instead, she began consuming pizza and other fast foods because they were simple and practical for her.

Despite the high-calorie content of the meals Madalin consumed, she didn’t put on any weight because of her quick metabolism.

When I moved out of my parent’s house at the age of 21, choosing what to eat wasn’t too stressful for me, as Madalin said.

Most of my diet consisted of pizza, ice cream, and candies, but I was able to burn it all off by working as a waiter and standing on my feet all day. One of those persons you despised was me.

I could eat whatever I wanted without it having any impact on my weight. (Madalin Giorgetta Frodsham)

A Sedentary Lifestyle’s Effects

However, with time, Madalin’s life began to change.

She switched jobs and started working remotely, but her diet remained the same. Madalin thus began to experience weakness and “sluggishness.”

Additionally, she expressed a lack of motivation to take action, noting that she consistently made the same commitment to lose weight and get in shape but never followed through.


Madalin, however, made a resolve in 2016, and for the first time, she kept it.

This time, she was determined to change her lifestyle for good, so she started working out and eating right.

She learned about the well-known fitness icon and personal trainer Kayla Itsines, whose bodyweight exercise instructions she began to follow.

Madalin eventually advanced to using weights in the gym by herself. At this point, Madalin started to notice significant improvements in both her physical appearance and her general health.

Individual Trainer

Madalin was immediately “captivated” by her development, which inspired her to learn more about nutrition and strength training.

She became increasingly obsessed with fitness as she did more study. Madalin eventually used this to become a licensed personal trainer and fitness model.

Madalin began utilizing social media as her platform after receiving her certification to reach people and impart her newly acquired information.

2017 was only 1.5 years after she began her trip. Madalin rose to fame as a fitness expert on social media.


Weightlifting versus cardio

Madalin had no prior experience with fitness when she started her fitness journey. According to her, “When I first started exercising, I had to look up what a burpee was.

My form was so terrible that I used to squat up against a wall with my basketball behind me. I had never visited a gym before, therefore I was unable to perform any kind of push-ups.

She followed a low-calorie diet and performed a lot of cardio.

All to weigh less than 50 kg. However, Madalin found that the more she exercised in this manner, the less progress she saw in the form of her body.

Once, Madalin increased her weight training and decreased her cardio.

Her physical appearance began to change. She began putting on muscle, which assisted her in burning more calories and maintaining her trim body.

Madalin’s Present Training

Madalin now works out five to six days per week. She engages in a variety of routines, including yoga and bodyweight exercises as well as advanced stretches and weight training.

Madalin claims that using several training methods rather than just one regular workout helps her physique stay toned and trimmed.

She exercises her glutes up to four times a week because they are her favorite body part.

Squats, deadlifts, and glute resistance band exercises are among Madalin’s favorites.

Workout Routine for the Legs and Glute by Madalin Giorgetta Frodsham

Madalin only performs this leg and glute workout once a week, typically on Mondays, due to how taxing it is on her body.

The workout consists of moves like squats and deadlifts. Which, in Madalin’s opinion, can be hazardous for anyone unfamiliar with proper performance.

Before beginning heavy deadlifts or squats, she advises mastering the ideal form because it will help you avoid injuries and get the best results.

Madalin properly warms up to improve blood flow to her joints and muscles before beginning her major workout sets. She may work out with a better form, prevent injuries, and perform much better thanks to this.

Here is a summary of the workout, followed by a description of each exercise;


  • 4:1:2:0


  • Spend 5 minutes on the cross trainer or treadmill


  •  12-15

Rest (seconds)

  • 60-90


  • Deadlift – 5 sets
  • Back Squat – 5 sets
  • Donkey Kicks – 3 sets
  • Leg Press – 3 sets
  • Leg Extension – 3 sets
  • Hamstring Curl – 3 sets


Madalin walks with her feet hip-width apart, toes slightly pointed. She then positions her hands outside of her legs and pronates her palms to hold the bar.

Madalin lifts the bar, bringing it over her shins and up to her mid-thigh while maintaining a straight spine.

She then makes sure to lock her knees, drives her hips forward, and squeezes her glutes together.

She then softly bends her knees and unlocks her hips to lower the weight to the ground.

Madalin Giorgetta Frodsham

Back Squats with a Bar

Here, Madalin starts the exercise by putting the bar on her upper back while standing in front of the squat rack.

She will wrap a towel or a foam pad across her upper back to make it more comfortable if she has any discomfort.

Madalin then emerges from beneath the bar and assumes a commanding stance. She squats low, locking her knees, lowering herself gradually till her hips were below her knees.

Because significant curvature of the lower back can result in catastrophic injury, she is sure to maintain a neutral posture.

She then descends to the ground. Madalin stands with her knees locked and her glutes tightened as she leans upward.

“You want to maintain your knees above your tiny toes when bending your knees and pushing your hips back” (going out). Your hips should ideally be below your knees.

Maintain a neutral spine and keep your chest tall during the whole squatting motion (straight back).

“When bending the knees and pushing your hips back you want to keep your knees over your little toes (going out).

Ideally, you want to get your hips below the knees. Throughout the whole squatting motion keep your chest tall and maintain a neutral spine (straight back).

Before getting under a bar, perfect the technique bodyweight, start by introducing a DB in a goblet style squat and progressively add more weight but always making sure form is spot on.” – Madalin Giorgetta Frodsham

On the Smith Machine, Donkey Kicks

Madalin begins the workout by crawling on all fours and placing her forearms on the floor. She brings her left foot up beneath the bar while maintaining a neutral spine and a downward-facing head position.

Following that, Madalin extends her leg while maintaining a straight line with it.

When she reaches the peak, she contracts her glutes as hard as she can before lowering her leg till her knee is elevated.

Leg Lift

Madalin takes a seat on the machine and spreads her feet out to around shoulder width.

Then, without fully locking her knees, she lowers the leg press machine’s safety bars and raises the platform.

Madalin then lowers the platform until her legs are roughly at a 90-degree angle. After getting into this posture, Madelin pushes the platform up again while maintaining her knees slightly bent.

Extended Legs

Madalin adjusts the machine while seated before starting the activity. She tries to keep her knees away from the seat edge by getting the leg pad to rest on her ankles.

She then slightly stretches her legs while maintaining proper form by holding onto the handles.

She repeats the entire motion, extending her legs outward, bringing them slowly back in, and lowering them again.

Curled Legs in Bed

Madalin initially sets the machine so that her legs are properly aligned, much like with leg extensions. She wants to place her ankles just below the leg protectors at this point.

As she curls the weight as high as she can while lying face down on the machine, she contracts her hamstrings. After that, she carefully and slowly curls the weight back down.

Throughout the entire exercise, Madalin keeps her back straight and their core firm.

To best engage the muscle, she also makes sure to squeeze her hamstrings during both concentric and eccentric movements.

“Working out for 1 hour a day is easy enough (sometimes haha) but what about the other 23 hours? Okay, so let’s take away 7 hours for sleep and we got 16 hours left to… eat!”


Daily Calories of 800

Madalin adhered to a strict diet of roughly 800 kcal per day at the beginning of her fitness adventure. She ate largely salads and meals that were incredibly slender.

She remarked that this wasn’t just monotonous; it was also bad for her health.

Madalin was surprised to see that her weight didn’t decrease despite consuming so few calories. She was baffled as to why this was taking place.

Adapting the Strategy

When Madalyn learned about macronutrients—carbohydrates, proteins, and fats—her progress improved.

Madalin began adhering to this strategy after calculating her daily macros with the assistance of a buddy. Her daily macros have generally resembled this:

  • Calories: 1800-2000
  • Protein: 120g
  • Carbohydrates: 240g
  • Fat: 45g
  • Fiber: 25g
  • Sugar: 74g

Not only did this assist Madalin in obtaining the nutrients she needed to develop lean muscle, but, much to her surprise, adhering to these exact macros also assisted her in losing weight.

Madalin’s newly discovered diet, along with a weight-training program, allowed her to lose any extra weight and develop muscular tissue within a few months.

High Carb, Low Fat

Contrary to popular belief, Madalin does not consume a lot of fat. She chooses a low-fat, high-protein, and high-carb diet instead.

When Madalyn discovers a recipe she enjoys, she will choose a low-fat alternative. This indicates that Madalin stays away from items high in fat, such as nuts, oils, and eggs.

Protein-rich foods that Madalin Giorgetta consumes

Foods Madalin Giorgetta Frodsham Eats

Protein Sources

  • Fish (mostly Salmon)
  • Chicken
  • Low-fat Cheese
  • Steak
  • Whey Protein

Carbohydrate Sources

  • Corn
  • Rolled Oats
  • Wholemeal couscous
  • Sweet potatoes
  • Bananas
  • Wholemeal Pasta
  • Vegetarian Fritters
  • Wholemeal Wraps or Bread

Vegetables and Other Foods

  • Spinach
  • Broccoli
  • Tomatoes
  • Lettuce
  • Mushrooms
  • Broccoli

Substitutes for High-Fat Foods

  • Low-fat Mozzarella cheese
  • Light cream cheese
  • Olive oil spray when cooking
  • Low-fat sour cream
  • Skim milk

Protein Chips Snack Recipe By Madalin Giorgetta Frodsham

One of Madalin’s favorite recipes for snacks is this one. She claims that it tastes fantastic and has a good number of healthy calories.

The Ingredients:

  • 1 block of favorite cream cheese
  • 2 avocados
  • 1/2 lemon
  • Seasonings (salt and pepper)
  • 4 packs of favorite chips

How to:

Madalin uses an electric hand blender to first puree the cream cheese in a bowl. She continues by blending in the avocado and cheese after that.

After everything has been thoroughly mixed, she squeezes half a lemon into the bowl and then adds salt and pepper. The snack is finished once she adds the chips.

“Nutrition can be the hardest to stick to. So many people burn up a sweat doing burpees and treadmill sprints and mountain climbers and then eat pizza for dinner. Your nutrition choices will sabotage your fitness goals.”

Influences and Idols

Madalin Giorgetta Frodsham began her mission to better her physical appearance and general health with little knowledge of nutrition or exercise regimens.

She mostly engaged in cardio exercises and maintained an 800-calorie diet. This wasn’t only ineffective; it set her behind in terms of her physical development.

However, Madalin’s figure quickly began to improve as she began incorporating her new food plan with the exercise and diet advice from one of her fitness influences, Kayla Itsines.

Madalin was able to advance her training and customize it to suit her needs after learning the fundamentals from Kayla’s training manuals.

She also developed her well-liked training methods that she now makes available to her followers to help them lose weight, becoming an icon in the process.

“So many intelligent women believe that bodybuilders are the only individuals who require protein powder. Not at all. All people require protein.

Protein powder is a wonderful alternative if you find it difficult to consume enough whole foods as your main source of protein.

What Can Madalin Giorgetta Frodsham Teach Us?

Madalin Giorgetta Frodsham began her ascent to the top by picking the brains of prominent fitness authorities like Kayla Itsines.

From there, she customized her workouts and nutrition, which allowed her to make remarkable improvements.

What we can take up from this is that you shouldn’t be embarrassed to ask for help when you need it.

Why not accept anything that someone offers you if it might be valuable to you and see what you can accomplish with it?

From the perspective of fitness, this entails looking up to and taking advice from fitness role models you respect.

Once you’ve mastered the fundamentals, it’s simple to advance and develop your training and dieting method, much as Madalin Giorgetta Frodsham.