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Redefining Fitness Body Transformations By Christian Roach A 13 -24 week system designed to help clients to build a jaw dropping body, an indestructible mindset and a highly rewarding lifestyle. I'm known for helping people look better naked, leaving them feeling like superheroes.

Redefining Fitness Transformation Brochure 2015

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Page 1: Redefining Fitness Transformation Brochure 2015

Redefining Fitness Body TransformationsBy Christian Roach

A 13 -24 week system designed to help clients to build a jaw droppingbody, an indestructible mindset and a highly rewarding lifestyle. I'm

known for helping people look better naked, leaving them feeling likesuperheroes.

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Who is Christian Roach?

My name is Christian Roach and I'm a body transformation coach based in London, England. I'm the owner ofRedefining Fitness and it's partner company Redefining Lifestyles.

I have created a multi stage system that helps busy, hard working city people to transform their body and to achieveextraordinary results in as little as 13 weeks. I have created this system using a mixture of personal training, neuro-linguistic programming (NLP) and life coaching strategies to improve health, fitness, mindset and lifestyle which in

turn maximises the results of my clients.

Prior to what I'm doing now, I have spent many years acquiring a wealth of experience in the fitness industry as apersonal trainer, life coach, fitness educator, assessor and personal training manager for a high end London trainingcompany. These experiences have lead me to work in some of the UK's best gym chains and with some extremely

challenging clientele and some of the best fitness professionals in the industry.

I currently teach and mentor dozens of personal trainers and I'm a leading content contributor for the Personal TrainerDevelopment Centre, whilst previously being a contributor for Watchfit and The Fitness Newspaper. I'm also in the

process of publishing my first book Becoming Superhuman: 99 Ways to Transform Your Life which is due forpublication summer 2015.

In my time in fitness, I've worked with clients including the average joe, professional athletes, supermodels,government personnel, military officers, busy city workers, and specialist populations with injuries. My strategies have

helped ordinary people do extraordinary things and I have left people looking and feeling better naked since 2010.

My biggest success stories are busy, time strapped city workers who previously struggled to sustain a healthy exerciseand nutrition plan due to overly demanding lifestyles as well as a client with cerebral palsy who had limited left side

movement which is now almost perfect and is barely noticeable with my client losing four stone in the process.

Arguably my biggest success story of all has been my own transformation from the skinny and physically challengedyoung man to a strong, lean and robust fat burning machine.

Before After

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The Seven Keys To A Successful Transformation

1. Know What You Want

One of the biggest mistakes people make when starting on a training plan is not knowing what you actually want. Most people have a vague idea of what they want but the thing is that when you set a vague goal then you will get a vague result. In order to achieve phenomenal results, you have to get crystal clear about what you want and why you want it. Only then can you embark on the the first step of a successful body transformation.

2. Have a clear exercise plan

Once you know what you want you must have a clear and precise plan geared towards achieving those results. A clear and solid plan is the second key to a successful transformation and getting the exercise selection, order and intensity right is vital to achieving the results you want. A lot of people train without a plan or they change their plan too often sotheir body never really adapts to a new training stimulus so they never really get anywhere with progress.

Monday (Weights)

Exercise Sets Repetitions Equipment Tempo Rest Method

A1) Deadlift 3 10 r Olympic Bar 03/01/01 60 sec Single set

B1) Leg Press 5 8 – 12 r Machine 03/01/01 60 sec Single set

C1) Push Press 3 10 r Dumbells 03/01/01 60 sec Single set

D1) LegExtension

3 15 r Machine 03/01/01 60 sec Single set

3. Sticking to the plan

Great, so you've got a plan in place now you have to stick to it. This doesn't mean you have to 100% stick to it to the letter or that your training can't be adapted as we go along. Every persons exercise program is based around a number offactors including age, fitness levels, energy levels, injuries, medical conditions, availability of equipment and lifestyle. There is no one program that is right for everybody and it is very rare that things always go strictly to plan however youmust do everything you can to do so and the more you can stick to it, the better your results will be.

4. Nutrition Knowledge

Food is arguably accountable for 70-80% of your result and no matter how much or how hard you train, you cannot out train a bad diet and a solid nutritional blueprint is fundamental to your success with your physique , your health and your lifestyle. Most people know what is good food and bad food to some degree however they often don't know to the level that they need to know and end up consuming excessive amounts of hidden sugars, sweeteners and other additives that end up becoming detrimental to their results. Through your transformation you will learn how to spot quality food sources and what it is you are actually putting in your body.

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5. Meal Preparation

Preparing your meals is something people struggle with because they “don't have enough time”, “don't like cold food” or a number of other excuses. Meal preparation is actually time effective not ineffective as preparing your meals saves you time and money whilst giving your results that extra kick that they need. Your food is your fuel and the quality of your fuel is key to your success.

Preparing meals takes a bit of getting used to, a lot of perseverance and plenty of patience so most people give up withinthe first few days or weeks which ends up costing them later down the line. A big reason why people don't end up seeing this through is because they haven't followed the previous four keys and often they don't have a clear and emotionally compelling goal. Only when your goal outweighs your resistance will you achieve the results you want so you have to find a strong reason why.

This is a typical prep for a supermarket food shop for four days.

This food prep for five days from an alternative source was less than £30.

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This is a typical daily food prep for a training day, barring the evening meal.

Shopping at your local markets is cost effective, educational and means you get a higher quality of fresh food helpingyou turn your body into a fat burning machine.

6. Getting People To Support You

Getting people to support you is a difficult task. The people closest to you and who you spend the most time with are essential to you achieve your goals so it's important to get them on your side. These can be your partners, your friends and your colleagues. If you work in an office environment where stress levels are high and you are constantly surrounded by easy temptations such as chocolate, sweets and other junk food it is easy to give into the peer pressure. I will teach you how to get people on your side and how to communicate your goals with them to make sure they support you and don't hold you back.

7. Making It Stick

Body transformations are not designed to be a short term fix (not mine anyway). They are designed to give you a baseline and a solid foundation to build upon and are an opportunity to accelerate out of the starting blocks giving you ahuge head start to your physical and mental development. The idea is not to revert back to the start and old bad habits once you have achieved your goal but to continue to build upon them and to continually replicate your success in the future.

You may have a goal for a wedding or a photo shoot or a holiday but this is about sustainable results with longevity. Your initial transformation will put the pegs in place for you to build your foundation and it is up to you to then use the tools are strategies you are given to build on top of this foundation building that body you've always wanted. The rest is about consistent and smart application to make sure your results continue to improve throughout the long term.

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Body Transformation Packages

What They Entail

It takes around 90 days to form a habit and only 60 days to lose it.

My body transformation packages are extremely thorough, bespoke and are adapted to each of my clients needs. I will take into account your body type, your exercise history, strengths, weakness, motivations, wants, needs, likes, dislikes, barriers, lifestyle, nutrition, sleeping patterns and personal psychology towards achieving your goals when writing creating a program for you.

Everything will be measured. From your waist size, to your arms to your body fat and your progress will be tracked using photographs to show you the difference between day one and the day you finish to give you something to look back at with pride.

This is going to be hard work for you and your biggest barrier is going to be discipline. If you really want this, you haveto be prepared to sacrifice the the non-essentials and by that I mean junk food, alcohol, drugs and excessive time spent with people who will hold you back.

This will often mean the people closest to you as these people are often the most resistant to change and will be your biggest personal challenge in your transformation. I will teach you how to handle this and how to get the people around you to be supportive and on board with what you want to achieve.

This isn't for everyone and I'm selective about my clients so for this to work effectively, you have to be 100% committed, you must have laser focus (or be willing to get it) and you must do everything I tell you to do to the best of your ability. There is little room for compromise, even less for excuses and zero room for the wrong mentality and a badattitude.

My background in the fitness industry is vast and I will teach you everything you need to know on how to build and sustain a lean, mean fat burning machine of a body in as little as 90 days but I won't overload you with jargon, gimmicks and non essential information. This is about giving you the best result possible in the agreed timeframe with as little hassle as possible.

This will also be a big investment financially, emotionally, mentally and physically so to know whether we are a fit, I invite you to have a complimentary consultation with me to dip your toe in the water and for us to get to know where we both are with things.

You will not be the finished article after 13, 17 or 24 weeks as your improvement and personal evolution is an ongoing process that must be worked at for the rest of your life if you want it to stick. You will however see dramatic physical and mental changes that will be the kickstart you need to get things moving in the right direction.

If this is what you really want, I'll have your corner the whole way as long as you give it everything you've got and yourfuture self with thank you for it. I'm here to help you every step of the way but I am not here to do the work for you and ultimately, the quality of your results is down to the work and application you put in.

During your transformation you will have to:

• Have an open mind• Work extremely hard on your lifestyle outside of the gym• Be open to eating new foods and combinations• Put yourself outside of your comfort zone• Agree to measurements, photographs and body fat tests• Push yourself in the gym workouts• Read articles, blogs and do some written tasks between sessions• Prepare your food, no junk food is allowed• Give up alcohol and drugs• Complete a thorough health screening assessment prior to any exercise

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What you will get from your transformation:

• A truly bespoke training plan based around your circumstances• Tailored nutritional advice based on your body type and lifestyle requirements• 24 hour email and text support• Interactive food diary support through myfitnesspal• Access to cutting edge articles, blogs and videos on fitness and personal development• A trainer who will stand in your corner when it gets tough, if you put the work in• A learning experience that will transform your physique, mindset and lifestyle for the long run• Before and after photographs, measurements, training records and body fat percentages• A brand new body upgrade that your future self will thank you for• Massively discounted high quality supplements (optional)

What is required of you

Time - For your transformation experience to be truly effective, you must be able to commit financially, physically, mentally and emotionally over the agreed time frame. The time frames I work with are typically:

• 13 weeks• 17 weeks• 24 weeks

The minimum commitment is three times per week with me and you are required to train up to two more times per week on your own following the plans I give you.

You also need to follow the nutrition content guidelines to the best of your ability – my plans are only strict in terms of content, you are free to use your own combinations to some degree and some trial and error is important for your learning experience when it comes to discovering what works for you.

Facilities - You will need access to a suitable gym environment. In the week, I primarily work out of Anytime Fitness,Aldgate, a residential gym in Putney and at local parks on weekends. Either one or a combination of these options is fine although gym environments are significantly better for equipment and convenience and a single gym environment is more time and cost effective for both of us.

Finances – This is a big investment on your part and it's not for everyone. By agreeing to do a transformation and putting down a considerable amount of money towards your personal development you are making a statement to your future self that you will thank yourself for later. I do not have an hourly rate because I do not work by the hour and I work based off a desired result.

The face to face time I spend with you might be limited due to having other clients and commitment however I will work with you based on an agreed timeframe and you have my ongoing support as and when you need it. This allows me to tailor everything I need into your training plan and allows me to adapt your plan using your feedback at any giventime.

I'm not cheap and there are plenty of other trainers who are more affordable however my product is worth the investment and I am excellent value for money. If you're training for a big goal such as a wedding, photo shoot or careeraudition you only get one shot so you want the best so you owe it to yourself to spend the extra money.

Attitude – You must have an open mind and you must be willing to learn new things but most importantly you must apply these things. I won't judge you for a lack of knowledge, for making a few mistakes and for getting things wrong from time to time but I will judge you for a lack of effort. A lack of effort is often down to not having a clear and emotionally compelling goal which causes your resistance to outweigh your motivation and this is a road doomed to failure.

Having an emotionally compelling and achievable goal is the key to long term success which is why my packages are perfect for weddings, photo shoots, career auditions and competitive events. Once you set a clear and compelling goal, nothing will get in your way and you will achieve the things you really desire. Laser focus will be the difference between mediocre results and phenomenal results.

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Testimonials

“I have cerebral palsy and when I first started working with Christian in 2010 I only had around 40% of my movement in my left side and couldn't feel most of my body on that side so I struggled with exercise.

I always wanted to be lean and healthy and Christian spent a lot of time helping me with my food and getting me to actually enjoy exercise. I started off struggling with exercise, especially with balance and co-ordination but now I can walk around with more feeling than I've ever had before, I'm four stone lighter and I really enjoy going to classes in my local gym, especially body pump.

I only now train with Christian occasionally as we no longer live in the same town but he has been a massive influence on my life and my health. Over christmas 2014 - we had a session and I can now actually do boxing and I managed to connect with the pads over 200 times in a row without falling over or missing the target once whereas before I couldn't throw a punch without losing my balance.

Not only that but over the last few months, Christian has helped me to figure out what I really wanted to do with my lifeeven though it took a lot of resistance from my side but now I'm extremely happy with my body and life in general.”

Dom S, 33

“Christian is a multifaceted personal trainer who will not only improve your fitness habits but help you transform your whole lifestyle to achieve the results you want. With a huge knowledge of health, fitness, nutrition as well as mind and body well-being, Christian is able to turn an hour of physical training into a lighthearted, educational fitness session thatcan act as a real catalyst to positive change.

If you want to improve your lifestyle, health and fitness on an all round level I couldn't recommend him enough. This holistic approach is a real game changer and the results are mind blowing.”

Ruth L, 42

“When I first came to Christian I was 25.5% body fat and for a 29 year old lad this was quite high. I had trained before on and off but I had so many bad habits and no direction with my training.

When I started training with Christian everything he did was the opposite of what I had always been told so I was a bit skeptical however I decided to give it a go anyway and put a lot of effort into the training and I was down to 10% body fat in just 6 months and I could deadlift twice my bodyweight comfortably and I could squat 1.5 times my bodyweight, albeit it at a push.

I was very self conscious when I started training and my biggest regret is my own stubbornness because I refused to have any measurements done, I refused to have photographs taken because I was too shy but I really wish I did so I could have had something to look back at and be proud of. My friends, family and colleagues now compliment me regularly on my physique and I feel confident walking round on holiday with my top off which I would never have donebefore and this has helped me a lot with my relationships with women.

The biggest thing I took away from training with Christian was his attitude and mindset. He really gets into your head and once he's in there, you just find a way to keep going.”

Mike G, 31

“My transformation was life changing for me. The physique was one thing but the self discipline, grit and determinationI developed changed the way I saw my career, my relationships and my outlook on a lot of things in my life.

Christian is an excellent trainer and I highly recommend him however he also knows how to ask the right questions, even the difficult ones in order to get the best out of you. Sometimes his information is counterintuitive and a little unorthodox but this is to his credit as the results speak for themselves.”

Adam S, 25

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Your call to action

If you're like most people and you're seeking the services of a personal trainer, coach or mentor then there is a part ofyou that has a desire to improve something about your life in some way. For some people, it's their physique, for othersit's their confidence and for some people it's to learn the traits and skills developed in the gym that can be transferred to

other areas of their life.

It's not easy finding a trainer as every trainer has varying experiences, communication styles and preferred ways ofdoing things with some trainers being better than others. When it comes to getting results, there is not really a right or

wrong strategy as long as it gets results and getting results is down to communication and understanding betweentrainer and client as no one method is perfect for every client. This is why I take into account your preferred learningand communication styles, your body types and life circumstances and use this to teach you what you need to get the

job done.

My job is to coach, mentor, facilitate and train. It's not to do the work for you and ultimately your level of success isdependant on the work you put in. My personal transformation packages are not for everyone, it's a big ask of anyone

who steps up to the plate and takes this on and it's not going to be easy.

If you've read this brochure this far, the chances are you are ready to take this on so I invite you to come and meet mefor a complimentary discovery consultation that will allow us to see if we're a fit for eachother.

To get in touch please email me directly at [email protected] or give me a call on 07557760844 tointroduce yourself and book things in.

I look forward to the prospect of working with you and helping you build a body that your future self will thank you for.

Christian RoachManaging DirectorRedefining Fitness