10 Week Transformation
Welcome to my transformative new programme.
This game-changing plan has the potential to dramatically increase your fitness levels, get you stronger, more supple and moving better. If you're looking to melt away excess fat the results can be phenomenal - IF you consistently show up for your workouts and follow all the recommendations listed below.
The process is proven. We already know this works.
The only question is, will you do it?
Just remind yourself every day - you've got this.
Let's go!
Quick Start
The information below will help you get the most out of this programme and could really boost your results.
However, you don't have to read everything today.
If you're keen to dive in right now go here, select the number of workouts you want to do each week, then simply click the first session in your chosen schedule and go for it!
FAQs
I originally created this programme at a time where I was really quite unhappy with the condition of my body.
I was recovering from a broken arm and a severe chest infection alongside having to deal with emotionally draining issues in my personal life. After being unable to exercise consistently for six months I'd gained fat, lost fitness and I felt weak and sluggish. Even my posture was suffering. I was also severely missing the calming, mind-clearing, confidence-boosting benefits of regular exercise.
After 10 years in the fitness business, as a trainer well known for getting people into amazing physical condition, I found myself needing a total reset, to completely rebuild my fitness, restore my strength and transform my body once more.
So I drew on all my knowledge and experience to create a plan to effectively build foundational strength, fitness, embed good movement techniques, suppleness, mobility, correct posture and the all-important strong core - as well as torching fat fast!
It also had to be enjoyable, I needed to go back to basics during the initial stages, but I knew I wouldn't put as much energy into it if it was boring or too repetitive.
I honed and shaped a plan as I went until I had a programme I absolutely loved. And the photo shows what difference it made for me after 10 weeks. Of course, that's just the difference on the outside - what you can't see is how much better I felt inside too!
Now I'm delighted to share the workouts with you. You can do them as a 10 week plan, like I did, or use them in whatever way works best for you. I will also include info on my approach to nutrition, dietary recommendations and what I ate during the plan (and continue to eat).
Please be sure to look at all the information on these pages to make sure you get the most out of this programme. Investing a bit of time in this now will pay off hugely in the weeks ahead.
It's best to look through all the info on this page before starting, but if you're really keen to dive into your first workout you could come back and look at it later.
The 10WT Workouts page has four schedules to choose from. Beginners should pick either the 3 or 4 workouts per week schedule, if you've already been exercising regularly for a while you're probably ready for either the 5 or 6 workouts per week schedule.
I strongly recommend you plan in advance at the start of your week which workouts you'll do on what day and time.
Then all you need to do is hit Play on your workout of the day and we'll get it done together.
Wait just a second though - before you do that PLEASE take some photos of yourself. I know it's not fun to do, but I assure that if you don't do this now you'll hugely regret it later. Just try not to take yourself too seriously, this process can be fun if you let it be and get snapping - you never have to show these photos to anyone if you don't want to... but you might just be super-proud of them once you start seeing changes!
It's virtually impossible for us to notice changes in the mirror, and weight can give a highly inaccurate picture (I wouldn't bother weighing at all, I haven't stepped on a scale in years!). I've worked with countless people for whom having these photos made the difference between getting frustrated because they felt like nothing was happening and seeing that actually quite dramtic changes in their shape were occuring which gave them the motivation to keep going and eventually achieving their goals.
Go do this now. Push resistence aside and just do it. You'll find it affirms your commitment to the programme and motivates you to get started.
The short answer is nothing!
You already have a device with internet access or you wouldn't be reading this - that's the only essential equipment.
If you only get 1 piece of equipment it should be...
The most important thing to have for this or ANY home workouts (from me or any other trainer) is a mirror so you can see yourself.
I cannot overstate how important this is. You're exercising alone with no instructor, so it's down to you to make sure your technique and posture are correct. With a mirror this is easy - I'll tell you what to look out for. Without a mirror it's virtually impossible, even as a professional trainer I will always try to exercise in front of mirror to check on my form. Of course, if you're away from home it's fine to sometimes do workouts without a mirror, but whenever you can please use one.
Most people have a suitable mirror hanging somewhere which can be carried into your workout space, otherwise you can pick them up pretty cheaply (try ebay!) and simply slide behind/under the sofa or other suitable storage location after your workout.
Other nice-to-have kit
An exercise mat will help keep you comfortable and stop slippages. This is one I have from Amazon.
If you want to do the Tyger Training workouts beginners can start just by holding a couple of water bottles while learning techiques but to really progress you'll need weights. I recommend either dumbbells or kettlebells. I suggest beginners start with something like a pair of 3kg (7lb) and 5kg (11lb) dumbbell weights, but it's really up to you. Once you've started doing the workouts you'll get a clearer idea of the right weights for you as a unique individual.
Weights are a great investment - decent ones will literally last the rest of your life and, unlike silly faddy gadgets, they'll always have a place in your exercise regime. You can easily get a set of weights for well under the cost that other people pay for one single workout with a personal trainer.
These are the type of dumbbells I use.
The last couple of kettlebells I bought, which I'm very happy with, were Amazon basics
You have the option of doing skipping (jump rope) as cardio if you want to in some sessions. This is the rope I use.
And sometimes I suggest advanced people intensify exercises using a gym ball. This is mine.
If you're doing the pull-up training you might want to start with a basic bar like this which is the type I started with. It attaches over a door frame with no fitting required.
Of course, you don't need the same items as me though, it's always wise to shop around!
If you've come here looking for a diet or meal plan to follow the best advice I can give you is to wake up!
Sorry to be so blunt, but let's face facts - if these things worked would we be having an obesity crisis over 50 years after they first became a thing? Every year more diets and plans come out and people rush to buy them hoping that this time it's going to be "the one"...Seriously, at this point isn't it time we simply got on what needs to be done rather than hoping some formula or plan can do it for us?
Here's all you need to do, it's really simple...
Cut right back on processed foods.
That's enough.
I'm talking about anything with processed sugar, anything with flour and anything containing chemical sweeteners.
What should you eat instead? Veggies, fruits, eggs, fish, meat, whatever you want really, just try to eat food that grows - in as close to its natural state as possible.
I also find that having milk and dairy products only in moderation really helps. Our bodies are not good at processing milk, it's really not a natural food for an adult.
Personally I don't eat meat, but that's just my choice for ethical reasons, it can be a healthy, helpful food in weight loss.
Lately a lot of people have been asking if my way of eating is the same as a ketogenic diet. It is similar, but not as strict. I keep processed carbs to a minimum, but I eat whatever veggies or fruits I want. I eat mainly healthy wholesome foods as my meals and most of my snacks, but I do also eat chocolate and cake sometimes, enjoy the odd glass of beer or wine, etc.
Obviously the less of those indulgences I have the leaner I get, but you don't need to cut them out entirely to see decent progress. If you feel like you can't have a life, you're unlikely to stick with any way of eating. In any case, simply cutting down is fine to start with and will bring progress.
A good place to begin is by adapting the meals you already eat, simply replacing processed carbs like pasta and bread with veggies or salad is certainly enough in the first stages.
For many people though, it's not their meals that are keeping them unhealthy, it's the snacks they eat. So you might want to start there. Remember, sugary or processed snacks will only make you more hungry and intensify cravings. Switch them for fruits, nuts or other natural alternatives and you'll feel loads better. Also make sure you meals are filling enough.
Often people snack when they're not truly hungry at all, they're just bored or looking for a distraction, learn to be mindful of this and find other ways to fulfil these mental/emotional needs.
But look, it's really important you bring changes in gradually - trying to overhaul your entire lifestyle all at once doesn't work. I know it's tempting, but you've tried it before, right? And it was too much, so you ended up back where you started, feeling even worse than before, right?
We're doing it differently here, we're doing what works.
So, for the first couple of weeks of 10WT I recommend you focus on getting into a good routine with the exercise and just start to make some healthy changes in your diet.
You'll find that as you start getting fitter from the workouts healthy eating becomes much more appealling and is basically easier. So, let's get that started first of all.
We'll talk more about food and diet as this programme progresses (keep an eye on your email and the Facebook group where I'll let you know about updates to this page) but there's plenty already here for you to start seeing results in the first few weeks.
No more overcomplicating this, no more looking for some diet plan, person or product to do the work for you. It's time to wake up and just get on with it.
I also use intermittent fasting (IF). I'll be sharing more information and advice on this from next week, so look out for that.
If you'd like to try IF it's really important that you first bring in the suggestions I outlined above. Intermittent fasting is not recommended while eating a lot of processed and high-carbohydrate foods - you'd have a really hard time with hunger and cravings and it'd also be less effective.
If you have any questions about any of this, as always, you can get all the answers you need by chatting with me and the rest of our community in the Facebook group.
If you're really serious about transforming your body and your lifestyle follow these simple tips for getting the most out of 10WT
Planning and Preparation
The more you plan and prepare the better the results you're likely to get.
Schedule your workouts in advance - including what time you're going to do them as well as the day. Set your workout clothes out so you can just jump straight into them, hit play and get it done.
Planning your meals and snacks in advance could revolutionise your diet. I don't recommend diet plans - but I definitely do recommend you plan your own foods. Any advance meal preparations you can do to make it quick and easy to cook up your healthy foods are always a great idea. Make use of your freezer and your tupperware and pop a note on your fridge with a list of what you plan to eat every day. That's all it takes!
Move More Daily
Especially if you have a lifestyle/job where you spend most of the day sitting it's crucial that you bring more movement into your days. I recommend at least 15 minutes of some type of extra movement (on top of what you normally do) every day, as well as the workouts. Please don't be daunted by this, it needs to be fun and enjoyable - so pick something you'll enjoy. It could be going for a walk or jog, lifestyle activities like gardening or shopping, some relaxing yoga, practicing your golf swing, anything that gets you moving.
I usually find a little 15 minute walk easiest to fit in and a good way to prise myself away from my computer screen for a head-clearing break. (This also stops me wanting to snack so much which is a nice bonus too.)
Crucial Extra Ingredients: Water and Sleep
Water and Sleep are your friends.
Sleeping and drinking lots of water aid fat loss in a multitude of ways, don’t let your results be limited by basics like these. I don’t have space to go into detail here, but believe me, if you don’t stay hydrated and don’t get enough sleep your body will not want to shed fat. You’ll feel loads better in loads of ways if you take care of these fundamental physical needs too.
Stay well hydrated – aim to drink 3 litres of water per day.
Get lots of sleep – aim for 8 hours per night. Remember, this is only for 28 days. Don’t worry too much about the long term – just do each day as it comes. After the month is up you’ll be free to reassess, but you must give these changes at least the full four weeks to be in a position to know whether it’s worth it for you. (Tip: it will be.)
Ditch the All-or-Nothing Attitude
Trying to do too much too soon is a recipe for crashing out . Similarly, a mindset of "I have to be doing everything or there's no point in doing anything" has probably seen you give up on things in the past, which if you'd only have carried on doing "imperfectly" would have brought great benefits.
Something is always better than nothing. For example, sometimes even for advanced athletes, it's enough just to do a few minutes of really gentle exercise to keep the habit going on days when you can't face a challenging workout session... it's certainly a million times better than nothing at all.
The same goes for any healthy changes, even the tiniest step still counts. Some days we take baby steps, others we leap the longest strides we can, it all adds up.
This process should be fun and it can be fun - don't put too much pressure on yourself, don't stress it and don't overthink it.
You've got this. One step at a time, you'll get it done.
Check Yourself
There's nothing more motivating than knowing you're making progress. People often start thinking they'll just know when they're getting they're fitter and/or stronger and that the scales or mirror will tell them when they're shedding fat. Unfortunately this is not the case.
For various reasons we find it virtually impossible to notice changes in our own bodies and weight is very poor way of monitoring changes in our body shape and size (which is what people really want when they talk about wanting weight loss). So take photos at the very start (or ASAP), you'll be so glad you've got them for comparison over the coming weeks.
When I did my 10 Week Transformation I kept notes on every workout and I strongly urge you to do the same. This reminds us which weights we used or which moves we did and/or how many reps when we repeat the workouts giving us a benchmark to meet or beat. If you find an exercise easy you can make a note to lift heavier weights or do a more advanced version next time right from the start. And when you do advance in some way it's so satisfying to see it written down in your journal.
Read all the Info
Treat this website like a course manual. You don't need to digest all the information in one go, but do keep coming back and reading more. Information is power when it comes to getting results and everything I've written is here for a reason - because it's going to help you get the absolutely best out of this programme.
Trust the Process
If I had to put the results I personally got with 10WT down to one thing I'd say it was because I had total faith in the process. Before I was a trainer I was a fitness journalist so I'm pretty good at sorting truth (and effective techniques) from myth/lies and having spent the last 10 years helping thousands of other people transform their bodies I knew how to make a plan I could completely believe in.
I had days when I messed up, procrastinated, made excuses and all the rest of it, but I never had any doubt that the plan would get me the results I wanted. So I just kept dusting myself down and getting on with it.
Having transformed my own body before helped a lot because I knew I could do it, but I also thought a lot about all the other people I've worked and their amazing fitness journeys.
Whoever you are, you CAN do this. I promise you, hand on heart, this plan works, you can and should trust the process - and trust yourself. You won't do it perfectly, you'll have ups and downs like all of us, but if you only stick with it, for as long as it takes, you'll get it done.
Anytime you need reminding of this, or any other support don't hesitate to come chat with me and the rest of the community in our lovely Facebook group.
The biggest mistake people make when they're new to regular exercise is overdoing it.
I know exactly how it feels to want to overhaul your body and your lifestyle in the fastest time possible, but the way to get that done is by pacing yourself.
Who finished a marathon faster?: The runner who dashes off the start line in a pace they haven't trained for and ends up hobbling after the first mile? Or the runner who starts out nice and steady at a pace they're confident they can sustain, only speeding up later when they know they're ready to up the intensity?
I love the enthusiam many beginners bring and I definitely don't want to dampen that, but I've seen too many times what happens when people have unrealistic expectations of themselves - and chances are you experienced it in the past for yourself.
So please, for the first couple of weeks just focus on getting into a habit of regular exercise - 3 or 4 workouts per week is definitely enough. You can also bring in a few changes to what you eat (see my recommendations above). But just don't try to beast yourself into daily workouts or super-strict dieting. You probably already know how that ends, so let's play this smart.
But...
That's not to say you don't need to be ready for a challenge.
The second biggest mistake beginners often make also lies in their expectations.
Do not expect to be able to do every exercise, or to keep up with my pace, or to finish the workouts without needing extra rests.
Beginners are not supposed to be able to do those things. You are here because you want things to change - the only way to make change happen is to challenge your body to do things which it cannot currently do.
Remember, advanced people will be struggling too. If they want to see progress they'll need to pick up heavier weights, do more advanced version of exercises, move faster etc so they can get themselves to that place where you feel weak, unco-ordinated and wobbly. That's the place where progress happens and if you only every do exercise you can already do you'll never experience the magic that can happen.
So please, be in a mindset of embracing challenge.
There's nothing to be afraid of, this will never hurt. Anytime you feel pain you should stop right away, that means you're doing it wrong.
It's always totally up to you to decide your own modifications/weights/speed/etc - you're in complete control so there's never any need for fear. Just be ready to get outside of your comfort zone.
Struggling is not something be disheartened by, in fact you should feel motivated by it as it proves you're doing what it takes to fitter, leaner and stronger (on the inside and out).
Trust the process and trust your body. It will respond by adapting to the challenge and bit-by-bit you'll be able to do more until one day you find yourself thinking "this is too easy for me now, I want to move to the next level so I can feel the challenge again!".
Our fitness levels and strength are not fixed at one level - and I'm going to show you how you can change them.
You don't need to do this perfectly, just need to keep showing up.
You've got this!
Maybe you're where I was at the start of this programme - someone experienced in regular exercise at a place where they needed a "restart".
Or maybe you're already in-the-zone just looking for a game-changing challenge.
10WT is bang on the money for you either way.
But even if you're super-fit for the most dramatic possible changes, you need to come to this plan with a humble attitude.
Be ready to strip down your technique back to the basics so we can start with a foundation of correct movement patterns (doesn't matter how advanced you are, there will be some corrections that need to be made). In order for you to progress beyond your current level, and to keep you injury free as you exercise at more advanced levels, this is work that needs to be done.
Also, you be surprised to find how enjoyable and satisfying it is to get back to basics - I definitely did.
We'll start there in the first couple of weeks, but by following the 4/5 workout per week schedules you'll soon progress beyond the basics.
This programme is very results-driven, so we're doing what's required for you to see changes, it's not about stroking your ego with moves you're already good at. Be ready to be a beginner again in some areas.
I especially recommend you embrace the workouts you feel most resistance to doing - those are probably the sessions that will contribute most to your transformation.
If you're someone who normally favours strength training with weights or all-out HIIT the Wyld Cat and Free Byrd sessions will be key for you. These workouts will help increase your range of movement, flexibility and mobility. You'll teach your body to move better and through a large range of movement. The "bigger" movements you'll learn to safely do will really help you to build more dynamic strength and increase your athletic potentional, as well as gearing your body up to burn more fat. You'll probably also find you feel better in your body, in daily life and in all types of movement. It's hard to explain how, but you'll experience it for yourself once you embrace this.
If you're someone who tends to favour steady cardio exercise, yoga or bodyweight training the sessions that will have the biggest influence on your transformation might be the Tyger Training, Fyre Dragon and Badass Bunni workouts. If you're looking to gain strength, muscle definition, speed, power or agility they're exactly what you need. And if you truly embrace the "go faster/harder, not longer" principle you'll see amazing results in fat burning.
Finally, as well as being humble I'm also asking you to be honest with yourself.
For example when you finish as weighted set and you know you could have squeezed out another rep or two whilst maintaining good technique please don't shy away from the challenge of picking up heavier weights next time. The beginners are out there pushing through feeling weak and wobbly in order to see progress and you need to be doing exactly the same thing, just with heavier weights, more advanced modifications, or a faster pace (depending on the workout type).
On the flipside, please also be honest with yourself when you need to go lighter or do a less advanced/intense version of an exercise. We could all lift heavier weights do more advanced modifications if we didn't care about correct form - but that would be a really bad idea. Injury would be sure to follow AND progress would be slower in the long term.
10WT offers an opportunity to get back to the beginner mentality and build a foundation that could see you progress further than ever before. Let's embrace it.
For me, this programme was a game-changer, the beginning of a new chapter in my fitness journey. I'm seeing amazing benefits from it and my progress keeps coming.
The workouts are paced evenly and I love how I'm able to give you the opportunity to really master moves and then progress furhter because of how this plan works with the workouts in progressive series.
I'm so excited to share this journey with you - let's get in our best ever shape together!
