Robbie, the Head of Corporate Communications at a major asset management firm, came to me after being recommended by an existing client. He had clear goals: reduce his body fat to below 10% and transform his body in under 12 weeks.
Robbie had been training on his own for some time, trying various workouts from Men’s Health and experimenting with fitness apps. However, he struggled to find a consistent approach that delivered results. As a result, he often defaulted to what felt easiest or most comfortable. He had also tried to improve his diet but felt overwhelmed by the contradictory advice, which led to little progress.
After a brief 30-minute consultation, Robbie committed to my signature body transformation program, LEAN, with the goal of losing over 2 stone in just twelve weeks.
He would train twice a week with me and once independently.
The PT led sessions would focus on periodised strength training to build muscle size and strength while burning fat. These workouts, performed as supersets with high reps and short rest periods, are ideal for body recomposition. This method, known as metabolic resistance training, burns calories and builds lean muscle.
These two-hour sessions were scheduled first thing in the morning before work.
Though two additional weight training sessions would have been ideal, Robbie lacked the confidence to train alone, so we incorporated high-intensity interval training (HIIT) twice a week, lasting 30 minutes per session.
The HIIT sessions included a 7.5-minute warm-up, 15 minutes of intervals, and a 7.5-minute cool-down.
This made them easy to fit it during his lunch break.
To achieve such a dramatic result, Robbie needed clear advice on his nutrition.
We collaborated together to create a calorie controlled seven day meal plan which required him to prepare and eat four meals per day plus snacks. Sticking to a strict diet was one of Robbie’s biggest obstacles. In addition to the usual challenges of meal prep, hunger, and cravings, client lunches and dinners were a particular struggle. We devised a strategy to review restaurant menus in advance, select appropriate meals, and set a step-count target to account for any surplus calories. We also implemented additional accountability through regular check-ins, measurements, and progress photos. This extra layer of tracking helped him stay focused and motivated.
Robbie stuck to this strategy, allowing him to fulfil his work responsibilities without compromising his goals.
By the end of the program, Robbie lost two stone, reduced his body fat by 12%, and added 2.5 kg of muscle. Not only did he become significantly stronger, but he also experienced a remarkable boost in his confidence. Here’s what Robbie had to say about his experience:
“Before personal training I had invested some time and money in magazines, supplements, training apps etc but I was often unsure of what I was doing and would often default to what was comfortable. Once I started training with Greg, my results were instant, and the body I had at the end of my training was fantastic. I felt more confident, looked good and felt strong, lean and healthy. With Greg I felt like I not only had a trainer, but I had a great mate who knew what I wanted to achieve and was doing everything he could to encourage me to get there. The best support I could have asked for.”
Robbie, Head of Corporate Communications
The long-term impact has been transformative.
Robbie now feels lean, strong, and healthy—both physically and mentally. His transformation is a powerful example of how the right program, combined with commitment and accountability, can lead to lasting change.
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