READ EACH LINE

YOU'RE HERE BECAUSE ONE OF THESE IS YOU.

You start every Monday. Fail every Friday.

What's missing: you've never mapped where you're going. Just a series of restarts.

→The system that solves it: The Roadmap

You've tried every diet — bodybuilder, Slimming World, keto, carnivore. None of them stuck.

What's missing: a way of eating that survives real life, not another 8-week endurance test.

→The system that solves it: Flex Food

You train regularly. But you're minimising damage, not maximising gains.

What's missing: effort in the right places. Not more effort. Better effort.

→The system that solves it: Minimum Effective Dose

Summer. Christmas. Holiday. Another reason to “get in shape” — and you look worse every year.

What's missing: a plan that goes past the target photo. One that builds forward, not resets.

→The system that solves it: The Roadmap

Life got more complicated. Work, travel, family, business, stress. The plans that used to work don't fit any more.

What's missing: a system built around the life you actually have — not the life a 24-year-old bodybuilder has.

→The system that solves it: Flex Food

You want to be a better dad. Better husband. Better example. Not just a better body.

What's missing: a reason bigger than the number on the scale. Something the plan is actually FOR.

→The system that solves it: The Roadmap

WHY EVERY PLAN HAS FAILED

THE PROBLEM ISN'T YOU.

IT'S THE ARCHITECTURE.

Or lack of it.

Every plan you've tried was built the same way. Cut hard. Endure the misery. Hit a goal. Then "go back to normal."

The problem is: "normal" is the thing that got you here in the first place.

And enduring the misery and intensity just doesn't work long term.

You don't need another eight-week cut. You need a way of eating that survives the rest of the year. A plan that goes past the target photo. A guide to show you the way. A map of the route so you can actually walk it — and get to the destination.

That's what's missing from every diet you've ever done. And that's exactly what this is built around.

You're on monthly rolling or 12-week.

But we always plan the roadmap phases of your 6–12 month journey.

So you know exactly where you're going — and how to get there.

THE SYSTEMS

Three systems. Designed to solve the problems other plans miss.

Universal principles. Built to work for everyone. Tap each to open.

Flex Food

Food you actually want to eat. Fits your life. Hits your macros.

A food system built on foods and recipes I've acquired, refined and created — options that taste great, feel like real food, even cheat food.

Because here's the truth: if you can't stick to a diet for more than 4–8 weeks, it's pointless.

I structure it around your current eating habits, giving you flexible options for every meal — with guides on how to manage:

Eating out
Supermarket and on-the-go meals
Working away
How to prep with a family
Or keeping it clean and boring, if that's your style

Why it works: most diets fail because they ignore your actual life. Flex Food starts from the way you already eat and builds from there. Completely tailored, completely flexible — but still achieving exactly what's needed for you to succeed long term. It's the system I built because I still love food too much to live on plain chicken and rice.

The Roadmap

1 month, 3 month, 6 month, 12 month planning. So you always know where you're going.

This is crucial. You set the goal — the big goal. Then we structure your plan into phases, and your training into cycles, to maximise every one of them.

Starting from not training at all? We build the habits from the bottom. As you get better, the plan gets more sophisticated with you.
Already advanced, with events or targets — shape, size, performance? We build structured phases with meso and micro cycles (training blocks measured in months and weeks) that take you through the mini goals, then on to the big one.

Why it works: it gives you vision and clarity — what's to come, why we're in the phase we're in, and the results we'll see from it. It also lets us plan for real life. Weddings, holidays, working away — they all go into your calendar so we can build them into the map, and tweak when things pop up along the way. No more plans that collapse the first time life happens.

Minimum Effective Dose

The smallest effort that produces the biggest result. No unnecessary suffering.

The right level of challenge, for you, at the right time.

Most people don't fail from doing too little. They fail from doing too much at once.

So we stagger the approach — building you up to the next level step by step, and making it fit around what you can actually achieve in your life right now.

Why it works: small enough to stick to. Big enough to move you forward. Every step is one you can actually take — which is exactly why you keep taking them.

YOUR COACH

I'm Julian.

A short version of a long story — how I got here, and why the systems above actually work in a real life.

Julian Spiller — fat-me / new-me transformation

Julian Spiller · @coachspiller

I spent most of my life overweight — up to 25 stone at my worst. (I don't even have a picture from back then. I hid from mirrors and cameras.)

On my journey to fix my relationship with food, with myself, and with my busy life, I tried every plan, every diet — and always failed.

I felt failed by the misinformation from fad diets, Slimming World, and other nonsense. Failed by the bodybuilder coaches who wanted crazy training and the most boring, bland foods — and I struggled to fit any of it around real life, real commitments, and a busy career, alongside a family.

Fast forward to today.

I'm a Strength & Conditioning Coach, a Level 3 Personal Trainer, and an Online Coach. A father. A rugby coach. And someone who still loves food too much — luckily I'm a pretty good cook, which helps when you have to make recipe books.

My mission is to help people improve their lives through health and fitness, the way it improved mine. A stronger body, more structure, and a clear vision improve not just physical health — but mental health too.

I've helped hundreds of people transform their lives. Along the way I've developed a group of systems, strategies, and techniques designed for real people. Real, science-based coaching, alongside a love for great-tasting food and developing recipes to get people into their best shape — mentally and physically — and make it sustainable.

As a coach, I work with real people who've never set foot in a gym, busy professionals and parents who don't have time, and people who've lost their way and need support back — alongside rugby players, fighters, ultra marathon runners, and Ironmen.

Completely different stories.

4 different people. 4 different stories. Same principles. All succeeding.

Emma

★★★★★

"Not a diet — a lifestyle change. Never once hungry, probably ate more than she did before."

Emma had lost her way and her confidence. Felt too far gone. The gym was never an option.

We built small, sustainable targets. First goal: walking up the hill without being out of breath. Fixed her relationship with food. Family meals stayed the same — just not drowned in oils, cheese and sauces.

A year later she's almost 7 stone down. In the gym. Smashing cardio and weights. A mindset that won't be broken by a bad week.

★ Trustpilot Review

"Just finished my first 12 week plan and 2 stone 10 lbs lighter"

Emma · 5-star review

Corrin

★★★★★

"Without him, I don't think I would even have joined a gym."

Corrin had always struggled with weight and confidence. Anxious about the idea of walking into a gym.

We built a structured gym plan with the support to match. Reviewed her form videos every week and explained exactly how to nail every movement. Built structure and a diet she could stick to.

She went on to be in the best shape of her life for her wedding — and today she's a fully-fledged gym girl.

★ Trustpilot Review

"Changed my way of life"

Corrin · 5-star review · Apr 2025

Gareth

★★★★★

"Rebuilding a mindset and a body — even while still battling cancer."

Gareth came in rebuilding his mindset and body to serve his goals — while still fighting cancer to this day.

We talked mind, strategies, and training that suited him. Designed meals he actually enjoyed and that fuelled him. Targeted the areas we wanted to build — chest and shoulders.

Today he's a marathon runner in the best shape of his life. Raising awareness for a cause that matters.

★ Trustpilot Review

"Get involved, you wont regret it!"

"Being treated for Leukaemia and dealing with the side effects of the chemotherapy I had lost my way with respect to health and fitness which was having a strain on my mental health. Getting involved with Julian and his Be the Change community was the kick start I needed to get me back on track. Julian's authenticity shines through as he has gone through his own journey. This empathy translates to his support of his clients. The programme was adaptable to my developing needs and I'm pleased to say that not only have I lost over a stone and developed some muscle again, but my relationship with healthy lifestyle has been invigorated. Still on this journey but enjoying it. Julian helped me dig deep to find my inner drivers to help flip the switch."

G Wills · 5-star review

Carl

★★★★★

"Results I never thought possible."

Ex-army. Had lost the best version of himself. The things that used to work simply didn't anymore.

We designed the structure he could stick to and a regimen that made him feel at home. Stripped his body fat. Made him stronger and in better shape than he'd been previously.

Learned more about training and his body in twelve weeks than in twenty years of experience.

★ Trustpilot Review

"Life changing coach with incredible support"

Carl · 5-star review

QUESTIONS, ANSWERED

THE STUFF YOU'RE WONDERING.

WHO IS THIS ACTUALLY FOR?

Anyone fed up of the same repetitive cycle and ready for better habits, a better lifestyle, and the better version of themselves. Mums, dads, busy professionals. Men and women, 25 to 55 typically — but it's mindset, not age or gender, that sets you up to succeed.

WHAT'S THE DIFFERENCE BETWEEN THE TWO PACKAGES?

Same coaching, same systems, same me — different commitment length. Monthly (£100/mo) is flexible, month-to-month rolling. 12-week (£250) is one payment for a clean block — better outcomes because we build for a full block, and you save £50. Longer packages (6-month, 12-month, couples) — book a call and we'll set the right one up.

DO YOU OFFER A PACKAGE FOR COUPLES?

Yes. Two options: 1. Book a call — we'll talk it through and shape a plan that works for both of you. 2. Sign up as two 12-week blocks — 2 × £250 with £50 off the second plan. £450 total for two people. Both of you get full coaching. Both roadmaps. Both check-ins.

WHAT HAPPENS AFTER I SIGN UP?

You get a consultation form to fill in. From there you receive your personal welcome pack — full guidance on food, training and check-ins. You also get the methodology document explaining the system we use, and the 12-month roadmap workbook — the phases, why we use them, areas to work through. Then we get going. You follow the plan I build, prep the food, we build the habits — with weekly check-ins and direct access to me throughout.

WHAT HAPPENS AFTER THE FIRST BLOCK?

You either stay on and go deeper, or you walk away with the systems that got you there. Either way you leave with the roadmap, the recipes that worked, and a plan you can actually adjust for the next block without ever feeling like diet food.

HOW DOES FLEX FOOD WORK?

In as many ways as you want. I build the plan around foods you actually like, and give you options for each meal based on your tastes. You pick — different breakfasts, lunches, dinners. All designed to hit your macros. Eat the same meals every day, different meals every day, or my favourite: prep the same breakfast and lunch four to five days a week, and have a different family dinner every night.

CAN I EAT ANYTHING?

In theory, yes — in reality an 80/20 approach lands the results: 80% solid healthy food, 20% the stuff you don't want to live without. The coffee. The bar of chocolate. The Friday night meal out. That works in a deficit, in maintenance, and in growth. Built in from the start so we don't crash and burn long-term.

WHAT IF I WORK AWAY OR HAVE A HOLIDAY?

The plan is built around you — not against your life. We can build on-the-go options from supermarkets, strategies for digs and hotels, plans for travel days. Add it to the calendar and bring the details to the check-in before — I'll give you a tailored plan for that week based on your hotel, your access to a gym, whatever you've got.

WHAT IF I DON'T HAVE A GYM?

Fine. The training is programmed around your kit. Home gym, commercial gym, hotel gym, no gym at all — I work with what you have. Tell me on the questionnaire and I build it from there.

DO YOU DO COUPLES OR LONGER PLANS?

Yes. Couples packages, 6-month, 12-month, and a range of payment terms. Book a call and we'll set you up with the plan that's right for you.

HOW MUCH TIME A WEEK DOES IT TAKE?

Three to five hours of training, depending on your phase and goal. Plus 15 to 30 minutes for the weekly check-in. Designed to fit around a job and a family, not the other way round.

WHAT IF IT DOESN'T WORK FOR ME?

Show up to the check-ins, follow the programme, eat the food — you'll get results. I'd stake my reputation on it. And if the fit isn't right on the monthly plan, you can leave any time. No contract trapping you.

I take a handful of new coaching clients each month. If you're on this page, one of the seats is still open.

IS THIS FOR YOU?

COACHING IS FOR YOU IF:

You've done the diets, the plans, the loops — and want the last approach.
You're ready to commit to weekly check-ins for at least 12 weeks.
You want to understand WHY, not just be told what to eat.
You've got real life (job, kids, business) and need a plan that works around it.

IT'S NOT FOR YOU IF:

You want a quick fix or 8-week miracle.
You won't commit to weekly check-ins.
You want to be told what to eat without understanding why.

YOU DON'T NEED ANOTHER PLAN.

YOU NEED SOMEONE TO WALK IT WITH YOU.

BREAK THE CYCLE.

Same coaching, same systems, same me — pick the length that fits.

Monthly Rolling

£ 100 /month

Monthly rolling · 2-month minimum

Personalised Flex Food plan
Personalised training programme
Weekly check-ins direct with me
Your 12-month roadmap

12-Week Block

£ 250 /12wk

Single payment · 12-week block · Save £50

Everything in monthly, one clean block
One payment, no monthly rebill
Better outcome — plan built for a full block
Your 12-month roadmap

YOU START EVERY MONDAY.
FAIL EVERY FRIDAY.

YOU'RE HERE BECAUSE ONE OF THESE IS YOU.

You start every Monday. Fail every Friday.

You've tried every diet — bodybuilder, Slimming World, keto, carnivore. None of them stuck.

You train regularly. But you're minimising damage, not maximising gains.

Summer. Christmas. Holiday. Another reason to “get in shape” — and you look worse every year.

Life got more complicated. Work, travel, family, business, stress. The plans that used to work don't fit any more.

You want to be a better dad. Better husband. Better example. Not just a better body.

THE PROBLEM ISN'T YOU.

IT'S THE ARCHITECTURE.

Three systems. Designed to solve the problems other plans miss.

I'm Julian.

Completely different stories.

MORE PEOPLE WE HELPED.

MY PROMISE.

THE STUFF YOU'RE WONDERING.

IS THIS FOR YOU?

BREAK THE CYCLE.

YOU START EVERY MONDAY.FAIL EVERY FRIDAY.

YOU'RE HERE BECAUSE ONE OF THESE IS YOU.

You start every Monday. Fail every Friday.

You've tried every diet — bodybuilder, Slimming World, keto, carnivore. None of them stuck.

You train regularly. But you're minimising damage, not maximising gains.

Summer. Christmas. Holiday. Another reason to “get in shape” — and you look worse every year.

Life got more complicated. Work, travel, family, business, stress. The plans that used to work don't fit any more.

You want to be a better dad. Better husband. Better example. Not just a better body.

THE PROBLEM ISN'T YOU.

IT'S THE ARCHITECTURE.

Three systems. Designed to solve the problems other plans miss.

I'm Julian.

Completely different stories.

MORE PEOPLE WE HELPED.

MY PROMISE.

THE STUFF YOU'RE WONDERING.

IS THIS FOR YOU?

BREAK THE CYCLE.

YOU START EVERY MONDAY.
FAIL EVERY FRIDAY.