Notes from my private client seminar


Yesterday I held a private seminar for my clients on the Transformation Challenge.

Here are some quick notes that I shared with the group.

Keep in mind that these clients have all been training intensely for at least six weeks, so these are more advanced-level strategies.

If you’re just getting started, comment below to see if these strategies are right for you.

  • Take stock of where you’ve come from – what changes have you seen over the last 6-10 weeks?
  • Make sure you stop and CELEBRATE your achievements. Give yourself a fun reward when you reach a fitness or weight loss milestone
  • When setting goals, write it down in a PRESENT and PERSONAL tense
  • Think about why you MUST achieve your goals. If you only “want” to achieve them, they won’t happen
  • Never have caffeine after your workout – caffeine raises cortisol, and you want cortisol to decrease after your workout for maximum recovery
  • Supplementing with high doses of vitamin C post-workout can also help flush cortisol out of the body. Try it before bed for a deeper sleep as well
  • Carb cycling is one of the most effective ways to train hard, increase strength and drop body fat.
  • On training days, you would increase carb’s to roughly 1g per pound of goal body weight. On non-training days, decrease carb’s to roughly 0.5g per pound of goal body weight.
  • If you’re over 30% body fat there is little point in carb cycling just yet – just keep eating clean 85-90% of the time until you get closer to your goal body fat %
  • Intermittent fasting (IF) is a growing trend and expect to hear much more on this over the next 6-12 months (I’m currently experimenting with IF, stay tuned for my article on it)
  • Stick to compoound exercises – squats, deadlifts, bench press and pullups/lat pulldowns
  • Isolation movements do little to boost growth hormone and build muscle tissue. Don’t waste your time with them if you’re only working out 2-3 times per week in the gym
  • Give continuous cardio (such as running or cycling) a miss if your goal is to look better naked. Instead, focus on H.I.I.T. style cardio and getting stronger on the “big” compound lifts
  • Keep a gratitude journal. When you have an attitude of gratitude you are much more likely to achieve your goals, and will have a much better outlook on life! Try it for the next 30 days, simply write down 5 things you are grateful for every morning before racing off to start the day

If you’re keen to take part in my next Transformation Challenge which kicks off in less than a month, send me an email at