Tag Archives: fitness makeover

My secret recipe for Fitness Makeover success

Girl on scale

When it comes to fitness and weight loss there is so much information available in the blogosphere that it’s truly hard to know where to start. I suppose it all boils down to what resonates best with you once you find a few reputable sources of information. You could choose between a bodyweight workout plan, exercises that you can do at home without the need for fitness equipment or you could choose a full on gym program to help you lose weight.

Whichever road you choose to follow it’s good to have a map to help you stay the course and ensure you will safely reach your destination in good time, with the minimum amount of detours. And why not enjoy the scenery in the meantime?

Here is my secret recipe that will allow you to achieve your fitness and weight loss goals regardless of whether you choose to work with me or not:

Preparation time

In order to prepare yourself for your transformational journey you need to take some time out and think deeply about the project that you wish to undertake. The way in which you frame this will be key to your chances of success. How long you will need to complete it is entirely up to you and must fit in with your needs and wants but I do urge you to stop and reflect before you take action. Getting clarity on the reasons why you want to do this will help you stay the course until the end.

Cooking time

This also depends entirely on you, where you are starting at and where you want to get to. You may be surprised to learn that it can take different people the same amount of time to shed 10 Kgs of body weight as to lose 2Kgs of body fat. It’s all down to your metabolism, health and determination. Having said this I recommend you give yourself a minimum of three months to see some major results and not be tempted by dubious programs that promise to help you lose weight fast. The human metabolism is an incredibly complicated and exquisitely sophisticated machine, it doesn’t work in a linear manner and when you think nothing’s happening there might be a lot going on in the background that you are not aware of. Consider this an exercise in faith as much as a game of strategy.

Serves: 1

This is for you and only you.


To succeed at a fitness makeover project you will need a few fundamental ingredients:

  • Knowing what you want to achieve. AKA a goal.
  • A good reason for wanting to achieve that goal (your WHY).
  • Letting go of all the stories that have kept you stuck where you are currently at.
  • An open mind.
  • Willingness to do whatever it takes.
  • A hefty does of commitment to yourself.
  • A large serving of integrity with a sprinkling of honesty.
  • A bucket load of self love.
  • Compassion and forgiveness for when you mess up.
  • A pinch of enthusiasm.
  • Nice shoes. You can never get tired of wearing nice trainers.  😉

Always be kind to yourself

You will also need

    • A place to exercise. This could be your front room, your garden, your bedroom, your home gym, your shed, a proper gym… but you will need some place where you can exercise safely and confidently.
    • Suitable clothing. There is nothing worse than having to work out in clothes that aren’t good for the job. Anything that’s tight and unyielding can’t be used for this purpose. Choose garments that will cover up all the bits you don’t like about yourself (yet) so you don’t have to worry about seeing them. Of course if you exercise at home I wholeheartedly recommend doing so in the buff at least once when nobody is watching. It’s just… awesome!

Home gym equipment

  • Fitness equipment. If you choose to exercise in your home all you need are 3 items: a yoga mat (your gym floor), a swiss ball (your bench) and a pair of dumbbells with adjustable weights.
  • Lots of water.
  • A great nutritional plan.
  • An even better supplements plan.
  • A solid exercise plan.
  • A lifestyle overhaul to make sure you change the bits that work against you and enrich those that already work for you.
  • A few good friends to provide moral support and document your progress. Enemies are also good for this purpose: the greener they get when they see you, the better you are doing. Trust me on this.


On a large piece of paper (A3 at least) draw a map of your current lifestyle. It doesn’t have to be too detailed but you want to include the typical amount of time that you spend asleep at night, the time you spend commuting to and from work, any activities that you do after work, socialising, how much time you spend cooking, eating out, walking the dog, pulling a length of string to entertain your cats, riding your horse, etc. You can do this in the form of a timeline or an agenda. Whatever works for you.

Next grab some index cards or post-it notes and write down the most important elements of your chosen program. For example: say you have green tickets for exercise and your program requires you to do a 30 minutes workout 3 times per week. On three green tickets write down “workout, 30 min”. Look at your lifestyle map and see where you can fit your exercise tickets. Ideally these will go in at the same time Mon-Wed-Fri but of course this has to work for you so put them where you are willing to fit them in.

Do the same for your meals and for any daily activities that are part of your program, like walking for example. Add a few blue tickets to remind you to drink more water throughout the day. When you have finished you can either hang the new and upgraded lifestyle map on the wall OR take a picture and refer to it whenever you need/want to.

Go and execute the plan. And… voila’!

Woman on swiss ball smiling

If you really struggle to find spaces for your tickets you need to make a choice: either find a less demanding program or let go of some activities that don’t suit you at this time. Or maybe, if you find yourself resisting making any such changes, you may want to consider that you are not ready to do this and it would be a good idea to postpone the project to a later time when you will be excited and looking forward to re-organise your schedule.

Sometimes what the head thinks it wants isn’t necessarily what the heart is willing to do. Just let it be and wait for a better moment. It will come.


Whatever fat loss and exercise program you choose to follow these are the steps you need to take to make sure it fits in with your lifestyle. If you succeed at making a workable plan I can promise you that sticking to it is going to feel like a sweet Summer breeze. The truth is that weight loss and fitness makeovers aren’t that dissimilar from any other project you may undertake in your every day life: whether it’s work, house renovations, a wedding, cooking, a trip, etc. The more thorough your planning is, the easier the execution will be and the greater the chances of success. In fact, make the last one almost a given that you will succeed.

BUT you still have to do the work to make it work. Don’t forget that.

If you need help making an awesome Fitness Makeover plan all you have to do is book a complimentary 30 min breakthrough call and I will gladly give you some pointers to get you started. Don’t hesitate, book your call now!

Image top right by stockimages on FreeDigitalPhotos.net

Intense or Very Intense Program: which one is better for you?

When people ask me how my work …eeeerrr… works they are often surprised when I tell them that I don’t sell Personal Training sessions but instead sell programs (or packages) and outcomes. There’s a reason for this and it’s a very important one: PT sessions are often perceived by clients as a series of one-offs in which I am expected to dish out exercises and counting reps for an agreed length of time and perhaps give some nutritional advice on top. Then go home and wait for the next session if and when it’s going to happen (and this is true even when people block book a number of sessions).

When clients buy one of my programs however, they buy a transformational process. The time that we spend together is more a time of assessing, regrouping and planning with the desired outcome in mind. Yes, exercising is also a part of it and so is nutrition but it’s all done in a different spirit. First we decide on the outcome that we want to achieve, then we reverse engineer that outcome and then we draw a plan that will get us straight to our goals with the minimum amount of fuss and effort. We take extra care to make sure every little change can be seamlessly incorporated into the clients’ lifestyle to cause as little disruption as possible.

Good strategy is essential for success


Each client is different and therefore my programs are bespoke (with the exception of my home study course). If you and a friend purchased the same program you will probably find that some aspects of the plan will be similar or even identical. That’s because there are only so many ways in which you can move your body and a lot of aspects of a healthy lifestyle can be applied almost universally across the human race. However, it’s the little things that are unique to each client that will make the biggest difference.

So why have 2 different programs to choose from instead of just one?

What I really love about the work that I do is the connection that I build with each client. I prefer to work with people on a one-to-one basis because that’s where I feel I can make the biggest difference. Sure, exercise classes are fun and can be very beneficial, but I never really get to build the kind of rapport that helps me influence clients to make better choices because that takes time and a lot of individual attention.

The main reason for offering two different versions of working with me one-on-one is that I also come across different “versions” of clients. Some of them are super busy people who would find it difficult to make the time to meet up with me regularly but can make the time to do what it takes to reach their goals, whereas others are perhaps not as busy and either prefer more regular contact OR need more support.

Let’s compare the two programs:

Plan & Execute = Results

VIP Experience

Time Commitment

With this program the amount of time that we both commit to it is different: YOU will have to put in the hours and the effort needed to achieve the results but will only have to find the time to chat with me on Skype once or twice per month. When you sign up for the VIP experience we are both committing a lot of our time to the program. We will be in contact several times per month (depending on our schedules) and we will both have a lot of work to do to make sure YOU achieve the results you want.


Because we will only be in “official” contact once per fortnight at the most, I will be offering support via email in between coaching sessions if you occasionally need clarifications on anything that we discussed or if you come up any obstacles and need further guidance.  With this program we will be in contact either in person or via Skype on a regular basis and, if you are up for it, every other day (but not at the weekend). Theoretically you wouldn’t need any more support but because you are committing a lot of your time to your transformation I will be available for a quick chat in between sessions should you need help with anything that we have been working on.

How it works

Our first session will be a bit longer and this is when we will draw up your master plan. You will then go off and work the plan and we will get together again in a fortnight or a month to assess your progress and make any necessary adjustments to the plan so you keep on moving forward towards your goals.  During our first session we will get to discuss your goals in great depth and draw up the master plan. We will also draw up a tentative schedule for our meetings, either virtual or in person, and then we will start working towards your goals. Because we will be in touch often you won’t need to do all the work on your own and I will be available to offer guidance and support you every step of the way.

How long does it last?

3 months with coaching sessions fortnightly. 3 months with coaching sessions every other day excluding weekends.

Who is it for?

This program is meant for women who are very busy and don’t have time to meet up at the same time every other day or even every week but can make the time to exercise and cook working around their other commitments.

To succeed at this you will need to be committed and self motivated as you will be doing most of the work on your own. Great if you have a gym membership that you want to make most of.

This program is meant to be for women who want to take their body transformation to the next level. It’s most suitable for those who perhaps have health issues that need to be addressed as well as wanting to look at your weight and fitness levels.

Because we will be in contact often it’s a program best suited to those who are perhaps less busy, either staying at home women or those working part time or retired.

You will still have to be committed to yourself and the program but if you struggle with motivation this will have you covered.

Your investment



Because my time commitment is limited I can offer this program at an affordable price. Please don’t mistake fewer sessions with less chances of results. Those are down to you and how committed you are to see this through to the end.

You can find more information here.



The higher fees for this program are a reflection of the amount of time that I will dedicate to it.

I am not just talking about the time that we spend working together, the price also takes into account the amount of time that I will spend doing research for you in between sessions so that you don’t have to.

You can find more information here.

So there you have it. This is how you can come on board and finally achieve your weight loss and fitness goals once and for all. Remember that I will teach you a system that will serve you for the rest of your life, not a quick fix. Once we are done with the program you will be able to make better choices, keep your new weight and shape or be able to get back to it quickly and relatively effortlessly should you go on a bender and undo all your hard work.

If you have any questions or would like to come on board call me on 020 8144 5531 OR you can send me an email if you are unable to talk as you read this. Don’t let time slip away, act now and if we are a good match we can get started straight away!