WANT TO LOSE 20LBS AND BUILD A COVER MODEL PHYSIQUE?
Work with us 1-2-1 and we'll show you how in just 90 days...
World Class Coaches
Transformations
Years Experience Coaching
Our Lean 365 Programme is for you if:
- You don’t look, feel, or perform at your best anymore
- You’re either ‘on it’ or ‘off it’ and struggle to stay consistent
- You’ve tried everything and know you need to make a drastic change
Here's how we fix these problems...
- We give you the exact checklist of everything you need to do to rapidly change how you look and feel
- We break free of the all or nothing mindset using our 4 phased approach to lifelong success
- We use our proven transformation framework that produces lifechanging results in as little as 90 days
16 weeks
Chris dropped over 17kg in 16 weeks training just 3 days a week whilst working his body job in London.
18 weeks
Kieran dropped over 18kg got completely shredded along with rapidly improving his 5k time.
12 weeks
Busy mum Rachel bossed her shoot in just 12 weeks after being a complete beginner to the gym.
About your coach...
I know what you might be thinking ‘It must be easy for you; you’ve always been ‘ripped’. Now for most of my life, I have been fortunate to keep the weight off. But towards the end of 2019, this wasn’t the case and I managed to let myself get into a bad way.
After four months of hard dieting for my first show, I got myself into the shape of my life.
I felt more confident than ever and was on top of the world. Sadly, this only lasted for a few days before things turned nasty.
The dreaded rebound! I quickly lost my way. After months of restriction and running my body into the ground, I finally gave in, and let the floodgates open.
I gained just over 8kg in 2 weeks. I was in the worst shape of my life. All the short term benefits I’d experienced had quickly gone. I had no idea what to do, how to cope or how to react. I was lost.
After a good few months of Yo-yoing. I managed to get myself back on track and was beginning to understand the difference between those who get in shape, and those who stay in shape. It’s not the diet plan, training programme or supplement protocol that get you long lasting results. It’s becoming a whole new person who thinks and acts differently.
It’s from this I came up with FitLab’s 4 step formula, which doesn’t just teach you how to get in shape, but how to stay in shape for life!
The 4-Step Formula
Our unique 4 P’s methodology provides simplicity, structure, and support throughout your journey. It gives you your own unique blueprint to get you from A to B, and importantly staying at B. You won’t have to follow another ‘Plan’ or ‘Diet’ ever again.
01 / Prime
This is about priming your body, so you are ready to get in the shape of your life. During this phase you can expect to gain clarity, structure, and excitement for what’s to come. You’ll be in complete control of your day and routine. This will set you up for the ultimate success on your life changing journey to becoming the best version of yourself both in and outside the gym. Onto the Process.
02 / Process
This phase is about getting you leaner, stronger and in the shape of your life. We work on complete body recomposition, getting you lean, fit and strong, making this the last diet you ever need to do. Removing bad habits that have failed you and replacing them with new ones to create a winning structure. You can expect to drop anywhere between 10-25% body fat in this phase and drastically transform your body composition to have the ultimate confidence. Now it’s time to conquer the Peak, and get to safety with your new body.
03 / Peak
This is the critical phase that comes after you’ve gotten in shape where you consolidate your results and avoid the dreaded rebound! It’s the peak of your transformation journey and certainly not the end. This is often where most people go wrong. They’ve gotten in shape, but they can’t stay that way. We ensure this doesn’t happen, and you become part of the 5% of dieters that are successful with their transformation.
You can expect to eat an extra 1000 calories by the end of this phase, whilst still looking and feeling incredible as we turbocharge your metabolism using a scientific approach to movement and nutrition. Now it’s time to PERFORM.
04 / Performance
In this phase you will build a body that lasts. Add muscle to the right places, enjoy higher calories, and crush performance-based goals getting stronger each week. You can expect to start becoming one of the strongest & fittest in your gym. Continually making improvements to your physique, with the right knowledge and understanding to make this a lifestyle. At this point you’ll be ready to do anything; run marathons, squat double your bodyweight. You’ll have complete autonomy with your health and body.
Throughout your journey we will work on rewiring your behaviour, mindset and identity to make this a way of living, without ever having to worry about dieting again. You will thrive in a body you are proud of, and you will relish all the benefits that come with this!
Here's how we manage our clients
Here's what our members have to say!
We're proud to be rated 4.7 on Trustpilot with exclusively 5 star reviews!
Life Changing
I’ve been training with Chris and FitLab for over 2 years now. In that time I have lost over 25kg and can say with certainty, not only am I in the best shape of my life at 33 years old, but I’ve also never been fitter nor felt better.
Not only does Chris and FitLab provide the knowledge, accountability and nutritional expertise but they also clearly show how to make this a way of life and not just an intensive burst that results in relapsing into bad habits.
I would have no hesitation in recommending Chris and FitLab.
Stephen Doherty
Best decision I've made for myself!
Have worked with FitLab for almost a year and what an absolute game changer! I am currently 20kg down I’ve gone from a size 14 to a size 8!! I have tried every fad diet over the last 20 years which obviously never works, but since joining fitlab I have gained so much knowledge that it is now just a way of life and a way of life which I really enjoy! I am 40 next year and my aim is ABs something I never dreamed off after having 2 kids. But I know I will get that staying with fitlab! Matt has been amazing always there to guide me!!
The only negative is, it will cost you a fortune in a new wardrobe ;-)
Couldn’t recommend more!
Jo
My only regret is not working with Chris years ago
This isn’t like any diet you’ve tried before.
Chris has given me a structure, a clear plan, support, and a belief in myself that I can have the physique I thought only other guys had.
The meals Chris gave me are surprisingly tasty for “diet foods”, are easy to prep and the volume is decent. I’ve actually learned about nutrition and I’m better equipped to make more informed decisions for life now.
Chris made himself available for a WhatsApp or video call “nudge” when it suited me, and I love the app for tracking data/ progress.
I feel like a new man thanks to Chris, and I’ll be forever grateful!
Josh Turner
Miracle workers
So I got in contact with Chris a couple of months ago, as a lorry driver, I was unsatisfied with my appearance and my overall health. I’ve been working with Alex for about 2 months now and the changes have been overwhelming. I’ve lost weight, got more toned. They regularly keep in touch with me to keep me on track. They’ve taught me so much about nutrition and different ways of exercising that blew what I thought I knew out the water, and they did it with facts and figures.
I regret not starting this sort of journey sooner in life, but they’ve made me fitter, faster, stronger and leaner than I've ever been. Could not recommend these guys anymore.
David Stacey
Fitlab transformation experts
Whether it’s a pat on the back , a question or a kick up the backside . You get it all. I have been with Fitlab for over one year and I have lost over 35kg in that time. It’s been very structured but still allows some flexibility , plus you are not eating lettuce leaves all day. The experience has taught me so much about nutrition , truly accountable , you just cannot hide and if you do you are only kidding yourself. I even did a photo shoot with Fitlab and it was such a great experience, such so I am planning to do another next summer. You won’t regret using Fitlab, these guys know their stuff and get results.
Gavin
The change you need!
I have been at FITLAB since August 2024 and seen some big changes along the way with so much more to come. In just over a year I have become both physically and mentally stronger, through a solid structure, a balanced routine and high accountability.
FITLAB is a way to get yourself in shape but also to stay in shape in all year round whilst still having a good social life
Jordan Winter
Feel, look and perform at your best.
We guarantee it.
If you follow the exact plan we personally design for you, and you don’t see results, you’ll get your money back or we will coach you for free until you do.
Leave the thinking to us. All we ask from you is your 100% commitment to make a change for the better.
Fitlab FAQs
1. Will it take ages till I start seeing results?
No, you will start noticing changes within the first 14-21 days. After that, it will become more amplified as the time goes on – with the most dramatic changes happening around weeks 12-16.
How long it takes you to obtain the result you want, is all dependent on your starting position. But as a ballpoint, a lot of our clients will reach their first checkpoint, within 12-20 weeks of the programme.
2. Will I have the time?
If you allocate 3, 45-minute workouts per week (less than 1% of your entire week), you will see strong changes. Naturally, if you get to a position where you can add an additional workout or two in, you’ll get to where you want to be even faster. We create a structure into your day that frees up time and builds around your busy lifestyle, structure = freedom!
3. Do I have to follow a strict meal plan?
No – We can get results incorporating the foods you enjoy, by finding a dietary approach that you can stick to long term. We will provide you with a structured meal plan whilst teaching you how to manage your own nutrition at the same time.
4. Will I still be able to have a drink at the weekend?
Yes – we still want you to be able to have a social life. However, it must be consumed in moderation, still in line with your goals. Consuming alcohol regularly will hinder results, which is something to be aware of. So, if you are a heavy drinker, this programme may not be for you.
5. How much will it cost me?
We’ll run you through our packages during the action plan call to see which best you’d be suited too. We will give you a better understanding of pricing once you apply to work with us and we think you’ll be a good fit for our programme.
6. Will I need a gym membership to follow this programme?
Unless you have a well-equipped home gym set up, you will be required to join a gym. As a rough check list, you will need a squat rack, a bench, an Olympic bar with plates, a set of adjustable dumbbells, and a bench. Anything else is a bonus.
7. I travel regularly with work and regularly stay away from home; can the plan be adapted?
We work with many busy working professionals who travel with their jobs. We provide adapted simplified workouts that can be done from anywhere in the world. Along with the right strategy to ensure nutrition is still met.
8. I am a vegetarian / vegan, will this work for me?
Many of our clients have special dietary requirements, nutrition is completely personalised to each individual. You will understand exactly how to eat for your specific goal with the foods you like.
9. Am I too old to start this journey?
One of our most successful transformations and jaw dropping results, came from a client in his mid 40’s. It’s never too late to go through a transformation journey.
10. Will this be a better option than a regular personal trainer?
How many PT’s do you see getting consistent results with their clients? Dozens of our clients have come from personal trainers and not seen the outcome they were looking for. The difference with our coaching is we provide the complete lifestyle solution. Not just an hour or 2 in the gym. If you’ve had PT sessions in the past, this is a great foundation to step up to our elite transformation programme.