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A holistic, specialized program created weaving each dimension of fitness to suit your goal and body. A five phase journey that prepares, activates and enables your body through a complete transformation. Train, Eat, Recover and Mind each dimension working in tandem for a new you. Built on insightful fitness science by our experts, Total.Transform is an integrated approach to your desired transformation.

THE 5-PHASE
HOLISTIC JOURNEY

PHASE 1 | FOUNDATION

Timeline: 2-6 weeks
<p>PHASE 1 | FOUNDATION</p>

GOAL

It is the start and thus the key is to get your body in the required groove. This phase is designed to revitalize and acclimatize your body for the sudden surge in physical activity. You will start learning the art of eating clean and taking care of your old injuries. Your exercise routines and recovery will be planned in tandem in this phase.

train

Basic Movements & Right Posture. You will learn the four basic movements in physical training: push, pull, squat, and hip hinge and the right posture for the varied exercises to ensure all injuries are kept at bay.

eat

Make overall well-being and clean eating the anchor. Weight loss is no longer the key obsession.

recover

Your old injuries are tended to and are getting better, incorporating physiotherapy and other professional recovery methods in your routine.

mind

Reset your outlook. Getting rid of your old beliefs about training and nutrition as you start to form a new, fresh outlook about total transformation. Meditation, affirmations and visualization exercises in this phase will enable you to clarify and help understand where you want to get to.

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Phase 2 | Construction

Timeline: 6-8 weeks
<p>Phase 2 | Construction</p>

GOAL

Build up your body and muscle groups. Your discipline and strong will power are crucial for you to overcome the challenges during this period. We will never quit on you, so do not give up on yourself. Clean eating is now a part of your daily routine and your old injuries are healing with regular recover therapy.

train

Exposure to the overload progress method. The weight will increase gradually to stimulate your muscle growth. You will learn the training intensity, volume, and frequency that your body is able to take. Introduction to metabolic conditioning to ensure efficiently and effectively burn the stubborn fats in your body.

eat

Now that your body is accustomed to some level of physical activity, you will need to establish a new metabolic target. Key is to start paying attention to hidden food sensitivities that you may not be aware of. You will be introduced to healthy, customized supplements to support your body transform.

recover

Recovery and rest become important at this stage as your body is taking on more weight and faces more arduous training. Physiotherapy, massage therapy and other recovery methods will become part of your training regimen.

mind

As you’ll encounter more struggles in this phase, your attitude is paramount for you succeeding here. You will develop the ability to listen to your body more intently and closely, feel more in tune with your body, experience a self-esteem boost, a new outlook about your self-worth.

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PHASE 3 | OPTIMIZATION

Timeline: 8-12 weeks
<p>PHASE 3 | OPTIMIZATION</p>

GOAL

Physical training and mental
training become a part of day-to-day life.

train

Your muscles will need more stimulation so that they can take more weight. Your lifting skills, stamina and endurance are getting better, you have the capacity to work harder. Training has become a part of your daily routine, your body starts to crave the outdoor environment, physical activity and enjoys the sweet pain of exercising.

eat

Implement small adjustments in your meal plans on a weekly basis to achieve sustainable and healthy fat loss. If you ever had issues of inflammation and chronic digestive issues you will notice them going away or disappear completely. You will learn to optimize your metabolism through sleep, digestion, energy and mood.

recover

Recovery will be instrumental at this stage. You need to start treating yourself like a professional athlete, following a healthy rhythm of training and recovery.

mind

You will notice that you are in better control of your emotions, are focused, not only during training but overall in life. You will be more discerned about the positive energy you want to absorb and the negative energy you want to expend. You will start to operate on higher awareness, about yourself and the people around you.

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PHASE 4 | EQUILIBRIUM

Timeline: 8-12 weeks
<p>PHASE 4 | EQUILIBRIUM</p>

GOAL

Get your body and
mind into a state of
equilibrium

train

You have achieved your ideal weight and your dream body. Your physical appearance has changed dramatically, energy is skyrocketing, it’s time to continue to add more intensity in your physical training.

eat

No longer clean eating is a difficult affair, on the contrary you love it and start to crave for it. You will begin to share your knowledge about nutrition with the people around you.

recover

A perfect schedule of workout and rest is established. You are in complete harmony with your body and understand it completely now.
The key is to continue to push yourself but you also give your body that restorative time to bounce back.

mind

You will feel more confident, sociable, energetic, and grateful about life in general. Determination and discipline no longer require so much work; they come naturally at you now. Your positive energy starts to attract like-minded people around you.
The quality of your life is increasing in general.

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Phase 5 | INFLUENCER

Timeline: 12-16 weeks
<p>Phase 5 | INFLUENCER</p>

GOAL

Become a positive influence
and role model in other
people’s lives

train

You have fully mastered your body and mind at this stage. You now have the skill sets, discipline, and commitment to make this a lifelong journey. Instead of doing general training, you will start to work on and drill into specific muscle groups. You start to share your transformation with people you love and start to influence them towards a better, healthier lifestyle.

eat

Clean eating becomes the very way of life. You automatically choose it and once in a while do not mind a bit of indulgence.

recover

Your old injuries are getting better, because overall you are stronger. You continue to incorporate physiotherapy and other professional recovery methods into your routine.

mind

You will start to approach life and all kinds of challenges from the position of strength and belief. Your new perspective allows you to be in control of your emotions and mental well-being at all times. You want to share your joy, passion, and success with others so they can experience the same transformation as you.

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