Experience a long-lasting transformation with the C.H.A.N.G.E programme
I BRING C.H.A.N.G.E STRAIGHT TO YOUR DOOR
The C.H.A.N.G.E program is a fun and scientific way to kick start your fat loss journey, with fun workouts in a location of your choosing, flexible eating, and small changes to your habits over 12 months. My approach is calm, the training is intense and the transformations long lasting.
STOP STRUGGLING WITH UNSUSTAINABLE FAT LOSS PROGRAMMES AND SEE YOUR BODY CHANGE FOREVER.
Some of the major reasons you may have failed to lose fat once you began your fat loss journey is that you may have found it difficult to break bad habits, you may have set unrealistic time frames for success, or you followed an approach that just didn’t match your lifestyle based on work and social commitments.
In the end, it’s not that you failed at losing weight, you just gave up because the approach you used just wasn’t right for you. Therefore, I decided to create a different approach to fat loss for my clients. One that really focuses on what is right for you, and will leave you feeling empowered.
The C.H.A.N.G.E Programme was created to help work from home executives who want an approach to fat loss that feels realistic, manageable and flexible to their needs. You will be able to achieve long lasting, sustainable changes at a pace that is right for you. My Customised, Holistic Approach to Nutrition, Goal setting and Exercise (C.H.A.N.G.E) programme is created from three different methodologies from the fields of exercise science, nutrition, and psychology to form the perfect fat loss trifecta.
I use tried and tested resistance training methods, boxing for fun workouts, a flexible approach to eating plans, weekly check ins for accountability and monthly goal setting targets to attain consistent and reliable fat loss results.
After starting C.H.A.N.G.E, you will be set monthly weight loss, fitness, and nutritional goals that are attainable and motivating. Every month you will start to look and feel better, learn different approaches to diet, have your progress reviewed, and most importantly have fun.
BRINGING AMAZING RESULTS
TO CLIENTS JUST LIKE YOU
succeed in reaching your fitness goals.
THE THREE PILLARS OF C.H.A.N.G.E
How The “C.H.A.N.G.E Programme produces reliable, consistent and long lasting results
PILLAR 1: THE MOTIVATION MATRIX
We start with a goal setting session to plan the steps you will take over the next 12 months to lose fat. I will typically try to gain an understanding of many aspects of your lifestyle to work out how many times a week you will train, plan your nutrition, and set monthly goals for your fat loss.
Monthly reviews – At the end of the month, you will have progress reviewed and new monthly target set. It acts as an opportunity to reflect, make changes or is an opportunity to recognise your success.
Accountability and weekly check ins – I will always be here for you 24/7, working behind the scenes to give you the best opportunity for success. I will send text message to see how you have progressed, offer support, or to see if you need anything from me.
Monthly measurements – I will measure your hips, waist, and arm circumference, as well as body fat to give you the full picture of what is going on in with your body each month.
Fat Loss bulletins via Email – You will get educational bulletins on nutrition, exercise, and mindset straight to your inbox.
PILLAR 2: FUN FITNESS WITH H.E.E.T
The High Energy Efficient Training (H.E.E.T) system was created to provide a training system that is fun, self-empowering and delivers long lasting results. You will have so much fun during each training sessions, that it won’t even feel like you’re working out.
H.E.E.T was born from my love of boxing that I discovered as a teenager and is combined with the knowledge of Sports Science I acquired from my degree. I saw my body and self-esteem transform when I was a teenager after I was introduced to boxing, and I want to do the same for you with my comprehensive H.E.E.T system, which comprise of:
- Strength Training– The goal of this training is to strengthen muscles, improve muscle tone and improve your physical appearance by increasing key hormones in your body that aid burning fat.
- Aerobic Exercise–By keeping your heart rate above your resting level you will shed fat while also improving the performance of the lungs and heart, which will spike in your fitness levels.
- Anaerobic Exercise– This type of exercise is hard, fast, and explosive. It causes a rapid breakdown of glucose in the blood to help speed up your metabolism, accelerate fat loss and to give you a leaner appearance.
PILLAR 3. SENSIBLY SLIM EATING PLAN
If you don’t know what to eat, how much to eat, how many times a day you should eat, or how to find the balance between eating the things that you enjoy and eating healthy foods; the flexi-diet plan is ideal for you. The Flexi-eating plan consists of two levels of support.
The first level of support is a comprehensive 28 day eating plan, with the exact amount of daily calories you need to ensure you lose fat each week. Each week of the diet you will get:
- Weekly shopping lists
- Recipes and cooking instructions for your meals
- Calorie break down of each meal
If your lifestyle is too hectic cook foods every day, I will help provide a bespoke eating plan for your busy lifestyle that may include:
- Food delivery services (having ingredients that are calorie counted delivered to your door for cooking)
- Using calorie counting apps (if you go to Pret, Sainsbury’s, Eat, or buy food from any high street food retailer I will show you how to count your calories to stay within your daily allowance.
- Smoothies (this could be an easy solution to eating breakfast in the morning without taking up time)
- Going out for drinks with clients every other week, rather than weekly
WHAT MY AMAZING CLIENTS SAY
It is a joy exercising with Gerald. He is extremely knowledgeable and experienced with refining exercises based on needs and limitations, as well as very intuitive when it comes to detecting problems that could be hindering your potential.” – George Balaskas, 37
Gerald had a very flexible approach to helping me. He understood that sometimes life could get in the way and found a way to work around that. He also has a great sense of humour. I lost 17 kilos working with Gerald. Don’t wait as long as I did, hire him now.” – Olly Watson, 54
I feel like I am challenged in new ways every time and the exercise program remains fun. You are also very flexible, encouraging, and supportive, which has really helped to push me. I’ve lost almost 10kg, and I feel I have more strength in my core and shoulders.” – Mathew Brenninkmeijr, 39