Because I customise each plan, whatever your desired goal and existing fitness levels, I will create a plan especially tailored to you and your lifestyle.

I include custom videos to suit the equipment at your gym to make the process of learning the exercises much less daunting. I can also be sure to include exercises that do not require a person to assist you, so that you can feel confident, safe and focus purely on improving upon your last session :-)

You will confidently walk into ANY gym and be able to use any machine and/or weight without hesitation or fear of looking like a fool!

Now that you’ve accomplished your desired body weight, achieved muscle definition and incorporated fitness as part of your healthy lifestyle, you’re faced with a BIGGER challenge. Maintenance!

I love a great transformation, but I enjoy an ongoing body transformation even more so. Once you've completed your LHO program, I would love to write up your next 16 week program to move you to the next level again.

You have a choice of having me coach you through the next 16 weeks (did someone say round 2 - heck yeah!), or you can have a 16 week written training & nutrition program that's based on your performance from your initial round of LHO. 

Option 1: You take up Round 2 of LHO
That's a great choice my friend! I'm excited for you... Everything you're used to stays up and running. You have full access to the app, the members area & my personalised training & nutrition coaching (level dependent) just as you've already experienced it. You'll stay on track and hitting more goals in no time!  

Opiton 2: You take the written plan & ride solo:
Awesome! You'll get a 16 week written training & nutrition plan. Let me be very clear, there's no coaching beyond this point. You will still have access to the LHO Video Vault in the members area (to check out how to safely perform the relevant movements on your program), but your access to the LHO app, weekly webinars & the LHO members facebook group will be revoked. 

Left to your own devices, it’s easier to fall back into the trap of being the lone warrior.  If you feel during this time that you'd prefer me coaching you, I will happily take the price of your written plan off of your 2nd round of LHO ($197).  

You’ll always have access to the Members Area which includes the Kickstarter Kit, however your access to the 16 Week Body Transformation Program will be revoked.

You will have learnt how to train and eat right to continue to achieve great results.

Although, having me coach you will ensure you fast-track this process and completely take the guess-work out of training and eating for the long term.

Yes it will!

But it depends on your expectations and I will work around those.

If you have high expectations and want to completely change your lifestyle, it will be essential to do at least a small amount of exercise​ daily ​to create a habit of training.

These will not all be intense sessions, however daily routine will ensure that you, the client no longer has to "think" about training, but instead it is now part of your every day routine.

It is essential that I manage expectations at the beginning of the program, otherwise a person may have unreasonable expectations with the time they have available and unknowingly they might be sabotaging their own success, before they start.

A classic week would be 3 weight training sessions that are no more than 40 minutes in duration 2 x ICE sessions which are 20 mins each. (​ICE stands for Intense Cardio Exercise)

That is a total of 2 hrs 20 mins in a 168 hour week. Completely doable, plus you’ll have accountability from me and the supporting members in the private Facebook Group.

If a person is overweight or would like very quick results before they lose motivation, I opt to give them daily fasted cardio, which will be another 45 mins every day, to completely reset their metabolism.

With food, having 5 meals are essential, however to start, volume won’t be as important as the consistent increments of eating.

12% of the metabolism relies on the frequency of one’s eating. This is one of the most important habits to initially adapt. Once the metabolism kicks-in, them I begin to adjust the clients nutrition, feeding their metabolism to meet with this new-found efficiency to prevent their body from becoming deficient, and breaking down their hard-earned muscle.

You should expect to see results in the first month if you stick to the workout and meal plan that I give you.

Absolutely not!

It’s important to have the option to have a "free meal" or cheat meal as some call it. It will give you something to look forward to and help you feel that your ‘diet’ is something you can stick with.

I try my best to "bring-to-life" the basic food groups, to make them exciting rather than dull, bland and boring. Good food is actually not super-expensive, it’s mainly the condiments that are costly, and I don't include too many sauces as a base or too many processed ingredients. ​S​auces can be expensive and the tricky culprit that add inches to your waistline.

I can guarantee that if our clients stick to their plans, they will continue to drop body fat, and this can be measured both with callipers and by doing consistent waist measurements.

If clients would like to be more specific, they can pay to get either a DEXA scan or a Bod Pod scan, which are considered the premium standard in body composition testing.

We’ve had female clients decrease up to 10% body fat and increase between 1 to 2 kgs . One example was a client who lost a total of 8 kgs in 12 weeks, but when we got her Bod pod results back, she had put on 4 kgs of muscle and lost 8 kgs of fat.....which was extraordinary!

Initially once a woman has build an ideal amount of muscle for her frame, it becomes increasingly more difficult to build even the smallest amount of extra muscle, hence why it is never the case that someone could just wake up one day and realise that they have put on too much muscle....it is a long process, and what I call the slowest growing garden in the world!

For one particular client, who didn't get these body scans, yet was extremely disciplined with her program and eating plan, she lost just over 20kgs. HUGE WIN!

For guys, that have trained with me, we have achieved over 5kgs of lean muscle mass and a decrease of 10% body fat.

Often a person’s final 5 kgs is the hardest to lose, and this is also something I specialise in achieving. The body needs to be completely confident that both the training you are doing and the foods that you are consuming are going to be your "new normal". As soon as this happens, it becomes much easier to lose those last 5-10 kgs, because there is a regular flow of good quality nutrients which will mean the body won’t have to "store as much" and will free "give away" the stored energy (fat) that you have attached to your body......just in case winter hits unexpectedly!

Absolutely! You can schedule a call with me or we can chat about it on FB Messenger. I’ll personally respond to your messages within a 48 hour period. You are never alone or stranded!