FAST, EFFECTIVE,
FAT-LOSS PROGRAMMES
MADE FOR YOU

24 WEEKS 
Lost 15% body fat

John

This post is also available in: العربية (Arabic)

We’re incredibly proud of John who went from 30% body fat down to just 15% on a 6 month Body Transformation Programme, shedding 15 kgs of fat in the process.
A great testament to what hard work and dedication can really achieve – well done John. John always gave it 110% in the gym and was a pleasure to train. His hard work and commitment really did pay off!

24 WEEKS
Lost 14% body fat

Jamie Theakston

This post is also available in: العربية (Arabic)

“When I was active it was easy for me to drink and eat what I wanted, and I would never get any heavier than about 15 stone [95kg]. When you’re 6ft 4in [1.93m] your height can hide a multitude of sins, but at 
the end of last year I was struggling to fit into anything I could buy on the peg. I had a 38in waist: I remember thinking, ‘That’s quite big’.”

“My training with Chris was intensive, tough, but good fun. I mentioned to him that parts of my body that I didn’t know existed were hurting, and I thought I was physically unable to do the things he wanted me to do, he said it’d get easier and I didn’t believe him.
But he was right. The real education for me came along with my new diet. I didn’t know the difference between protein and carbohydrate; I’d never taken much notice of what exactly it was that I was eating – or how much of it I consumed. I’d be in the studio at 5am, then I’d have a breakfast at 6.30am and maybe another one at 8.30am, and it was sausage or bacon sandwiches, tonnes of coffee… looking back it’s kind of shocking. People persuade themselves that they ‘need’ a big breakfast to start the day, but it’s just what they’ve always had. Now I have two eggs with porridge and that’s it.”

“I’m in the best shape I’ve been in for over a decade. You see it in the little things, like running upstairs: a year ago, I was carrying an extra three stone up. I feel brighter, my complexion’s better, all of those things. 
To anyone thinking of changing their own lifestyle, my advice is simple: Don’t be afraid of the challenge. The hardest bit is the first couple of weeks. Then it keeps getting better.”

12 WEEKS
Lost 22% body fat

Gareth

This post is also available in: العربية (Arabic)

“Everybody has a different motivation for wanting to get in shape. Mine came in the form of 4 children kindly pointing out that I was “getting quite large like Granddad”. Even looking in the mirror it’s not something that you necessarily want to acknowledge or accept however.

I had tried various gyms and personal training plans previously to no avail. Too much time had been spent in the office and my daily 5 hour commute was beginning to take its toll, all compounded by having had significant back problems for the last 4 years due to a climbing fall. I realised I needed to do something and invest some time into looking after my health.

From the first time you step into the Embody gym you realise that there is something different and special about it. From my initial consultations with both Chris and Greg it was clear that they were listening to what I wanted to achieve and develop a training and nutrition plan that would help me achieve those goals, rather than just following a standard formula.

Having got over the initial shock of the first weigh in (107kg) and body fat check (36%) I stepped into the gym to meet my personal trainer Tom. From the first session it was clear that he was as motivated as I was to get good results. We settled on pattern of 3 training sessions a week, the training programme was adapted and amended to keep my body guessing and develop muscle growth whilst burning as much fat as possible. Tom left me broken but with a smile on my face after each session… despite the weighted sled pushing!

I was shocked how quickly my body began to change, sticking closely to the food plan and training regime, my body fat started to drop and I was begging to put on lean muscle. I was surprised how many people noticed the changes before I did, The food plan was straight forward to stick to and became habit rather than a chore and I was surprised how much energy I had even having cut out carbs for the first few weeks.

Regular checks with Greg helped monitor progress and set realistic new targets and goals. The progress was staggering as I surpassed my own expectations at each session. By the end of the first 12 weeks my body fat had dropped by 22% down to 14%, my weight was down to 85Kg. I’d also lost 5 inches off my waist, a problem no tailor can solve and has left me with the requirement for a new wardrobe as none of my clothes now fit me!

This has left me motivated to carry on working with the team at Embody to see how far I can push myself and achieve even greater levels of fitness. Even going away on holiday Tom gave me a body weight programme to use to maintain my momentum. The result being as we start the next phase of training my weight is down to 81.6 KG and body fat down to 12%.

I would like to thank Chris, Greg and Tom for helping me achieve my goals, Tom is a great personal trainer he has pushed me harder and further than I thought possible, all done with great energy and even humour when the going got tough. I would happily recommend the Embody team to anybody; they really will help you transform yourself.”

24 WEEKS
Lost 16.3% body fat

Andy Goldstein

This post is also available in: العربية (Arabic)

“I w
as slowly getting obese. For me the turning point was around Christmas when I went to the darts. I had about ten pints and a hot dog, and on the way home I had six nuggets, two hamburgers and
 a large fries, and I didn’t think anything of it.”

“I’m no stranger to training – I have half and full marathons under my belt – but like a lot of people, I was scared to 
lift heavy weights. I’d rather be on the treadmill for an hour.”

“I had also tried numerous diets in the past, “the 5:2 fast, the smoothies” – but none of these had lasting changes. The first three days of the Embody nutrition plan were tough because I couldn’t eat any of the crap I normally have, but after that it was a breeze. For breakfast I’d have chicken or steak or salmon. People pull a face when I say that, but I wouldn’t get hungry for hours – so it works. It doesn’t take long to make either, so I’ve learnt there really is no excuse for
 not eating healthy.”

“I’ve replaced binges with new habits, for example I love black coffee now. I’ll still have a curry, but with a healthy sauce. I have 95% chocolate for a treat – I 
don’t need to indulge myself all the time.”

“When I met Chris he said, ‘There’s 168 hours in a week and I’ve got you for three of them, so
 the rest is up to you’. That really motivated me. Other people can help keep you on the road, but you’ve got to want it too. Everyone’s got it in them. Don’t think of it as an end – think of it as a new way of life.”

12 WEEKS 
Lost 6.5% body fat

Kubi

This post is also available in: العربية (Arabic)

“I first started training at Embody Fitness two years ago during my school summer holidays, I made great progress but unfortunately, I only had time to complete a 4 week taster. Two years on and I am in my peak physical fitness thanks to everyone at Embody Fitness.

I have just completed a 12 week transformation programme and I am more than happy with my results. At Embody Fitness, you are treated as an individual after a quick physical examination the team can put together a specialised training regime tailored to your needs and therefore, have fast effects. I started to see results instantly, which only motivated me more. Joshua, my personal trainer, gave me regular feedback on my technique in the gym and well as extra exercises which I could do in my own time at home. I have had the pleasure of working with a number of the trainers at Embody and they are all welcoming people who really care about their clients.

Since I have completed my transformation, eating healthily and exercising on a daily basis is now a part of my everyday life rather than a ‘chore’ and I feel so much better for it. I have learned a lot at Embody and now I’m pushing myself every day to reach my goals.”

12 WEEKS
Lost 14% body fat

Rob

This post is also available in: العربية (Arabic)

“I would like to thank everyone at Embody for the part they played in my transformation, especially Marcel, Tom and Jess. Embody is an amazing gym with a special and friendly feel to it. Starting as a complete novice, I never once felt embarrassed or weak as I have done many times are other gyms or classes.”

“Everyone at Embody Fitness contributes to this. Rose and Laura on reception are very friendly and take an interest in your development offering encouragement and compliments along the way.”

“Tom gave me my nutritional advice and spends lots of time explaining the science behind it and really helped me understand exactly what I needed to eat and when. I thought the diet would be the hardest part about the transformation but with Tom’s help it became very simple and enjoyable. He has now completely changed my mind-set towards food.”

“My training sessions were with Marcel. I cannot speak highly enough of this man! He made training fun, I always looked forward to the sessions and felt comfortable knowing that Marcel would push me the right amount and never let me risk injury. His knowledge of the human anatomy and how to train is incredible. Being in the hands of an expert allowed me to relax and enjoy the sessions and never worry about what else was going on around me. A key part to the success of my training has been how much I have enjoyed it. It was by no means easy but it became very addictive and enjoyable and a huge part of that is because of Marcel.”

I would also like to thank Jess who trained me whenever Marcel wasn’t available. She was great fun to train with and I really enjoyed our sessions. Jess is a lot of fun to be around and really knows her stuff and is good at getting the most out of me!”

“My body transformation with Embody has been one of the best things I have ever done. It has been completely life changing, not only do I look better but I feel better and that has really helped me in all areas of life.”

Thanks again to everyone!”

40 WEEKS
Lost 9.5% body fat

Matt

This post is also available in: العربية (Arabic)

“I’d let my training go over the years and although my diet was good, I had excess weight in places which I couldn’t ever shift. I also wanted to build strength and muscle and that’s why I signed up to Embody.

I’ve had the best training anyone could want for at Embody and achieved results that I could I really aspired to.

The transformation wasn’t just aesthetic but also changed my mindset to future training and nutrition, allowing me to continue developing my exercise and fitness beyond the one-on-one training. I learnt a huge amount about correct training techniques and nutritional approach to food.

Over my programs I was trained by Tim Richards, Greg Cornthwaite and Chris Walton, all experts in transforming bodies, dedicated and detailed in their attitude and vision to see you succeed.

Every workout was challenging and supportive and I looked forward to every session.

I couldn’t be happier with how I look and feel today.”

15 WEEKS
Lost 10% body fat

Shakeel

This post is also available in: العربية (Arabic)

“I have lost about a stone by doing cardio before joining Embody however i didn’t want to end up just being skinny so I decided to join embody and gain muscle tissue as well as learn how to lift and what to do on the gym floor. Embody seemed to be the perfect match for me, close to work and an all-round programme with nutrition sessions as well as personal training sessions.

The Director made me welcome when I attended my consultation, the programme was very appealing and it was clear they were professional. The Sports Therapist assessed me before I started my programme to make sure I didn’t do any exercises I shouldn’t be, and to make sure I performed exercises within my limitations, then my nutritionist Tom set up my individualised nutrition programme to take me through the coming weeks.

My personal trainer Vicky is professional, she looks after my form and also explains why we do what we do. She is also a great listener and knows when to push you and when to pull back. The programme has been hard but very rewarding, it makes you feel accomplished when you gave it your all and achieve amazing results. I wish I had done it earlier!

The team approach is really what sets Embody apart. It is great to have accountability not only to my trainer but to my nutritionist too. When I had any niggles I could also easily book into a sports therapy session to make sure it didn’t get in the way of me achieving my goals.

My journey with Embody has had the biggest impact on my confidence and my everyday life. I am a lot happier in my body and it shows on the outside too. I feel like I have more energy to do my daily job now and more focus at work.

In terms of long term benefits – I have learned how to lift! I am deadlifting more than my bodyweight and I have also learned new habits and how to maintain my new weight and now set up a goal to gain more muscle.

When I saw my after before and images I was speechless. I am completely amazed by what I have achieved. I keep asking myself why I didn’t do this before! My coworkers have all been asking what am I doing… as well as my children!

To anyone who might be considering a programme at Embody… all I can say is “Do it!”. You are not going to regret it. Take control of your life and take control of your habits. I wish I took ownership of my health and my body earlier, but it is never too late!”

12 WEEKS
Lost 17kgs body fat

Philipp

This post is also available in: العربية (Arabic)

I had been training on a more or less regular basis for the last couple of months and made an effort to eat more healthily in order to lose weight and get into shape, but was not seeing any real results. I therefore wanted to sign up with Embody to see whether their programme could kick-start my transformation and give me the motivation I needed.

My trainer and nutritionist both asked me at the beginning of the programme how committed I was. At the time, my honest answer was 7 out of 10. I was willing to work hard and make certain sacrifices, but was not willing to give up all my bad habits, such as the occasional drink here or there. The team took on board my comments and did not try to impose on me a programme that was more restrictive than I was willing to commit to, but instead gave me helpful and practical advice how best to minimise the negative impact of any bad choices I was going to make. Ultimately, however, I ended up following the programme more strictly than I had originally intended, and was blown away by the results I was seeing after the first week already. The results spoke for themselves and gave me the motivation to give 100%.

It was great to have a whole team working with me. Whilst I was able to discuss any nutritional issues with my trainer, it was amazing to have an extra resource in the form of a nutritionist (Danny) who would ensure my diet was adjusted throughout the programme to reflect the progress I had made and the targets we had set. Regular assessments with my nutritionist were extremely motivating and helped me keep on track. Working with Embody’s sports therapist was an added bonus. Whilst it wasn’t my initial goal, I now feel less aches and pains and workout even more effectively.

12 WEEKS 
Lost 9kgs of fat

Fraser

This post is also available in: العربية (Arabic)

“I started my fitness journey with Embody last year when I moved to Dubai from Singapore as I was looking for a fresh start on my fitness goals. I had in the past put this as a secondary goal but decided that for myself this needed to change as I was overweight as well as having low energy levels.

My main goals from the start has been to lose the excess weight I had gained over the past few years with bad diet habits as well as not really doing enough exercise to sustain this. 

Going forward I needed to change my mind set to a different direction as well as self-motivation to achieve what I want. 

With this in mind that I have managed to increase my strength as well as losing weight I had gained in the past as well as feeling more energetic. Also, I have been learning lots of new techniques on various lifting movements which has been great as I found I have been able to achieve more than I ever expected to do as well as a good educational tool for oneself.

It’s never easy at the start but once you get into a routine the benefits are worth it. With the right training advice, diet and patience you can achieve results you are looking for.”

12 WEEKS 
Lost 24kgs of fat

Arfan

This post is also available in: العربية (Arabic)

12 WEEKS 
Lost over 12kgs of fat and 10% body fat

Ahmed

This post is also available in: العربية (Arabic)

12 WEEKS 
Lost 12kgs and 10% Body fat

Sayyed

This post is also available in: العربية (Arabic)

24 WEEKS 
Lost 19kgs and 18% Body fat

Neil

This post is also available in: العربية (Arabic)

“My obstacles, for many years, has been the thinking that I do not have the time to exercise and would rather spend my free time brunching and leading a generally unhealthy lifestyle. I had exercised and dieted in the past but my time at Embody is the first time that I have fully committed to changing myself.

When I started at Embody, shortly after my 39th birthday, I did not really know what my goal was. I just wanted to look good for my 40th. Simply put, I have surprised myself and feel I am ready for my 40th with a few months to spare.

A big change has been in my mindset. I now believe I am worth the time and effort to maintain a healthier lifestyle. I feel lighter on my feet and when I go running it feels much more enjoyable. I have also been taking spinning classes and because of my transformation I am able to really push myself in the classes while still having fun. I love that I can now go out and buy better fitting clothes!

My trainer Fadel had a very calm, composed and professional approach where he was able to push my boundaries and achieve results I never thought were possible. I found the openness with Fadel, in particular around my nutrition, really helped me to stay on track with my transformation.

Embody is worth every penny when it comes to investing in yourself.”

16 WEEKS 
Lost 4.6kgs, dropped 11% body fat and gained 5kgs of muscle

Mohammad

This post is also available in: العربية (Arabic)

I joined Embody to get stronger as I was experiencing many injuries from the HIIT workouts I was doing that would keep me out for a long while until I recovered. My goal was to strengthen and condition my upper body to be less susceptible to injuries in the future moving forward.

After my wife, Tamara, and I met with David at Embody and explained our goals, he set us up with our trainer, Fadel who was with me every step of the way. He made me feel that the journey was a collaboration rather than instructional and one-sided. Fadel is an experienced coach who knows his stuff and able to adapt his approach to difficult situations and road bumps I was facing as they occurred along the way. 

Looking back at my transformation, I am very happy with the results I have achieved. I have been injury free during the entire process and I am stronger and in better shape now than I have ever been! I also feel I have better mental clarity as this journey gave me something to focus on during the COVID pandemic aside from my work which helped me make healthier choices. 

Embody is the place to train and feel safe during these turbulent times. And Fadel is your go-to guy. He will be there to help you through your journey every step of the way. Training at Embody requires commitment, so you need to bring your A game to the table. It’s a matter of discipline and focus, the rest you can leave to your coach to mold you into something quite unique.

7 MONTHS 
Lost 29 kgs

Chris

This post is also available in: العربية (Arabic)

“Before Embody I was a typical desk jockey and I never looked at what I was eating – I would just grab what was easy or nearby. Then, throughout the pandemic I ate a lot of takeaways… I was eating two takeaway pizzas a week at one point!

Eventually I reached a rut and wanted to change my life, so I put a google search out for body transformations/ weight loss and Embody came up as “the go-to place” so I thought I would check it out.

I’ve been to commercial gyms before and I’ve often lacked the motivation, so I was a bit hesitant at first due to the investment. I wondered if I would drop off, but then I thought, for what I want to achieve I’ll need specialist help – with a team that really knows what they’re doing, maybe they will give me the tools I need to own it. After speaking with Danny I decided to go for it…

I’ve done running workouts on my own in the past and have also had a few personal trainers in commercial gyms – they’ve always felt very rushed, and I felt like the sessions were just a box checking exercise. Embody was a game-changer.

The team at Embody really take the time to get to know you, they always take the time to ensure you’re getting the movements right, and work with you to get the results you desire. After one hour in the gym you really feel like you’ve had an intense workout.

I noticed results from month one. Two weeks in it was challenging but I stuck with the programme and as soon as I saw the results, I was motivated to keep on pushing forward.

Since starting I’ve lost over 4.5 stone – and a foot around my waist! It’s been totally life-changing, the best thing for me is having confidence in myself and knowing I have a healthy platform to build on. The way people interact with me has changed, they can tell I have more energy and I feel better in myself. It’s by far the best thing I’ve ever done – it’s the best investment I’ve made in myself. I’m so glad I didn’t stay sitting on the couch after lockdown!

My friends and family don’t recognise me, even these days – when I approach someone with a face mask on, they don’t recognise me walking up to them. They’re absolutely thrilled for me and can see how much effort I have put into making this positive change.

The most powerful lesson I have learnt is nothing is impossible – it takes little steps to make big changes. The way Embody break the journey down into a step by step, day by day process has really been the key thing for me – I’ve also applied this strategy into other aspects of my life – so big tasks don’t seem impossible now.

My advice to anyone considering starting is take the plunge! It’s easy to sit there and think I’ll do it next year – I’ll do it whenever. My advice is do it now – don’t put it off any longer!”

12 WEEKS 
Lost over 10kgs of fat and 10% body fat

Philip

This post is also available in: العربية (Arabic)

“This is a complete holistic experience to getting your life in order”

At 63 years of age, Philip had recovered from a serious case of Covid-19 that forced him to reflect on his future and what he could do to provide him with the best chance to live a long and healthy life. 

Before joining Embody, Philip was doing lots of cardio and fasting regularly in an attempt to lose weight which worked up to a certain point. 

But he eventually reached a stage where he wasn’t making any more progress with his body composition or strength. 

He felt like he went from “fat to skinny fat” and recognised that resistance training was essential but was uncertain how to approach it so he decided to seek professional support and started personal training at Embody. 

Here’s what Philip had to say about his Embody experience working alongside his coach, Fadel. 

“It was a revelation. 

The main surprise was that the training at the gym was only a fraction of the overall program. There were several other areas I had to work on such as nutrition, sleep, stress, and my overall mindset that were hugely important. 

My goals were to improve my strength and body shape. My trainer Fadel and I attacked that by reducing my body fat from 19.5% to 9.7% as the primary goal. Along the way I lost 10kg from 78Kg to 68kg, which is the lightest I have even been since I was a teenager! 

This has all happened “on auto-pilot” where I just followed the plan and the results simply appeared naturally as part of the journey.

I found that the Embody program was a perfect way to take advantage of the Covid era of remote work and limited travel. It was a unique opportunity to improve the most important thing in life, health and vitality, without the usual distractions.”

12 WEEKS 
Lost over 7kgs and 7% body fat

Stuart

This post is also available in: العربية (Arabic)

Over the past few years Stuart’s work and the travel that came along with it became the main priority but the impact it was having on his health was quite significant. 

He developed poor nutrition and sleep habits, picked up new injuries, and felt a lot of mental fatigue. All of this was affecting Stuart’s health as well as his ability to focus and perform at the highest level as a business owner and CEO. 

Stuart tried to fix everything on his own but wasn’t seeing much results and felt like hit a plateau. At that point he decided it was time to put his trust in someone else and see how far he can go working with a personal trainer for the first time.  

Here’s what Stuart had to say about his Embody experience and the results he achieved with the help of his coach Fadel.

“The results have been very rewarding. For all my goals I have surpassed my expectations and enjoyed the whole experience.

Following Fadel’s guidance and attention to detail with the training, I’ve built so much strength around the areas I wanted to improve on to the point where I no longer feel any pain around my knees or shoulder and I’m able to run again as well as train without any discomfort. 

Throughout this process, my body fat has also reduced from 18 to 11%, stress levels have gone down, blood work has improved significantly, and the fact that I feel better and I am enjoying my training again is the best outcome.

My experience at Embody has been great. The whole ambience is about improving and getting results. In terms of having a motivating training environment, I would say this is outstanding and something I’ve never seen before. 

Fadel as a trainer and guide through my transformation has been patient and incredibly professional. He has incredible knowledge and can see that potential long before you can and takes the task of fulfilling your potential very seriously. I am extremely grateful to him and would recommend him to anyone that is looking for a serious improvement in their lives.

12 WEEKS 
Lost over 16kgs of fat and 19% body fat

Deniz

This post is also available in: العربية (Arabic)

Deniz realized that his lifestyle wasn’t conducive to what he believed a healthy mind and body should entail.

He wanted to ensure that this part of his life, health and fitness, was given the attention that it fully deserved.

Accepting that a change needed to be made, he decided to join Embody and start personal training under the guidance of his coach Fadel Saadeddine. 

Here’s what Deniz had to say: 

“Since this was my first time working with a personal trainer, I had no expectations as to how things would go so I walked into it with an open mind. 

My goal was to create the habit of going to the gym consistently and feel comfortable throughout the entire process as it’s been a very long time since I created any momentum with this action.

Looking back at my journey, the entire coaching experience has been a revelation and the results have been astounding!”

After joining Embody and working with Fadel, Deniz lost 16kg and 19% body fat. In addition to improving his body shape and looking his best, he was able to move away from his old lifestyle and create the habits necessary to finally be consistent with his health and fitness. 

“Working alongside Fadel has been brilliant and I feel very lucky to have met such a professional who has guided me from my old ways and body to a new outlook in terms of how to remain fit and healthy throughout life. 

Fadel has a great ability to listen carefully to how I feel and adapt the program to suit where our goals lie in the future. He can also foresee where I would like to be before I can see it. We are now working towards new goals beyond what we have achieved to see where we can end up. 

That means the psychological barrier has been broken and new habits have been formed. For me that has been the biggest achievement.”