Here are some key points that I would advise you to concentrate on

• The root of where most people struggle to transform is that they lack belief in themselves and what they want to achieve in their life. 
• Each time you fail, your self-esteem takes a knock but a lot of the time, it is not an actionable change to transform themselves, they take on too much at one time. You need to shrink down the changes to something that is actually manageable. 
• Chris has struggled with his demons in his past. I have too. We all have demons. You need to want to change, to start to believe you can change, not for others, but for yourself. It is doable, it’s a hard journey, but so worth it! 
• We need to change the story we tell about ourselves, to change what we believe about ourselves to start our change. We can use our beliefs to hold ourselves back and need to change these beliefs to change ourselves. 
• The first question you need to ask yourself, is who do you want to be? You just need to live into that belief. 
• If you want to change your life, you need to remember and focus on your integrity! What you tell yourself becomes a promise to yourself. You need to find small lifestyle changes that you can make and actually follow and achieve. You need to have integrity with yourself.   
• Your brain takes what you think you want to do as a contract with your soul, when you don’t follow the contract, you lose esteem and the broken promises start to destroy you. 
• When you start to keep the promises to yourself, you will truly start to change. 
• You need to start building small changes, to build up your integrity and commitment to change. Slowly build up what you change in your life each time, don’t run before you can walk – honor the contract and follow the promises you make to yourself. 
• Going into a gym or sports club may seem scary and intimidating at first, but the benefits from it can be life-changing! 
• You don’t need to run and rush to change, take baby steps and build health and fitness into your life as a life habit rather than fifty new things. 
• People can use food to feed the emotional pain that they are holding onto from their past. You cannot fill an emotional pain with physical food. You need to ‘clear the past’ in your life. 
• Yo need to go back to your past and unbox the pain that you are holding on to and clear it out, to allow you to start to change your life. Chris gives an amazing technique to use on how to separate the emotion from the story and let it truly go in your life. 
• Men are told we need to ‘be a man,’ to lead, to control everything but this is BS. We can ask for help, ask for support, and it’s an actual show of strength, to be vulnerable is a great show of strength. 
• Mental health is just as important as physical health. Mental clarity and transformation is just as important as physical changes. 
• You need to ‘step into’ the person you want to be. Map out who they are, what they do, how they act and what they believe … and then step into that life through your small lifestyle changes to build that integrity and belief in yourself, to make that true deep change. 
• You need to have a look at your entire life, not just your eating and drinking etc. You need to make sure your friends and family aren’t holding you back from changing to who you want to be. 
• The internet has made the world a smaller place, a more social place. You can connect with like-minded people to help motivate, inspire and help one another on your change in life. 
• You need to anchor lifestyle changes in your life with power promises to yourself. 
• You will make mistakes, not everything will go right. Instead of fearing mistakes, use them as learning experiences to see what went wrong and how you can fix them – confess, reassess and recommit!
• Find a superfriend you can hold yourself accountable with.  
• Be the change that you want to see in the world.