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GET COVER MODEL READY

Hey, I am Dr. Chris Spearman and not too long ago, I was just an
average guy in university finishing my doctorate in Cancer
Research and just like you, I was dreaming of having a cover
model body. I didn’t want to have the typical soft doctor’s
physique from working crazy hours with little sleep!

My aspirations were to immediately get patients

inspired to become fit and healthy and show
ANYBODY no matter what your excuses
are that it was really possible to get
Cover Model ready for anyone!

It took me a while to crack the

code and figure out EXACTLY
how to get COVER MODEL
READY. I remember trying workout
after workout, diet after diet with no
substantial results. Sure, I wasn’t fat but I
wasn’t really lean either!

My goal was plain and simple: To be photoshoot ready at a

moment’s notice WITHOUT spending all day in the gym or eating
rabbit food!

The day that I accomplished that goal, I knew that I had to share my
experience and knowledge with the world. Since then I have graced over
a dozen magazine and book covers and have worked with some of the best
photographers in the world.

But MOST IMPORTANTLY I have used this knowledge to help tens of

thousands of clients, who have been all shapes and sizes and of all ages to
get COVER MODEL READY!!

So, if getting “Cover Model ready” eating the foods you like, without
spending all day in the gym, then you are in the right place, that’s exactly
what I’m going to teach you! If this is not your goal, then, you are at the
least going to feel HEALTHIER, more CONFIDENT, more SUCCESSFUL
in business and PERFORM better in work, TURN MORE HEADS, get
more ATTENTION from your partner or if you are dating… and have
BETTER SEX!!

In fact, just think about all the events you will be going to in the next
few months!! Weddings, Holiday Events, Family Vacations, Stag /
Bachelor Parties, Pool Parties, you can finally get in the best shape
of your life working with the best in the business!!

Dr. Chris Spearman

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 TRAVEL GUIDE INTRODUCTION
As an international fitness model, physique coach, and entrepreneur I understand
better than most the challenges and limitations of travelling and staying on plan. I
have travelled worldwide and faced the same constraints many of you have faced. I
lives this life and apply the principles from this e-book to myself.

I have travelled extensively whilst prepping for a photoshoot and getting in arguably
my best condition to date. This guide has been developed through research and
experience to give you the tools to understand the fundamentals of what is required,
the aspects that need addressed prior to travel and during travel.

I understand the areas that those who travel frequently contend with, such as sleep,
nutrition, and training, and although not exhaustive these three make up the base
of a hierarchical system. This guide was developed by me to mitigate the problems
associated with travel and staying on track.

We can control many variables when we travel, and this e-book will show you how.

Chris

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 PLAN YOUR TRIP
You need to know the following details before you travel:

• What time you are travelling

• The Journey time (+ - contingency time)

• The time zone at your destination

• Arrival time – Day/Night

All of these factors can have an impact on how you feel when you arrive at your destination.
If you are travelling to a destination that is in a different time zone to where you currently are,
then jet lag and sleep deprivation can become a huge factor. The body uses the Circadian
Rhythm as a guideline for lots of different processes and adaptations like sleep, digestion,
hormone regulation and more. If this rhythm goes out of sync, so do these systems within the
body. With this in mind there are a number of techniques you can use to help the body adapt
to your new time zone…

START EARLY
Start changing your sleep pattern a week in advance of your journey – so start staying up
slightly later every night or going to bed earlier based upon which time zone you are travelling
to.

PLAN YOUR SLEEP

When travelling, sleep when you need to sleep according to your destination. As you get on
the plane, work out when you need to be sleeping next to align with your new time zone.
Don’t just sleep when you are tired, actively plan your sleep even if it’s different to what
everyone else is doing.

ACCEPT IT!!
Accept that you will be tired for the first few days as your body adapts. By thinking ahead
and realising that you will likely be tired for the first few days, this avoids any undue stress.

EXERCISE
Exercise when you normally would within your routine. This is another factor that the body
uses to help recognise and adapt circadian rhythm and the hormonal processes around it.

KEEP YOUR ROUTINE

Set sleep and wake times. If you normally go to bed at 11pm and wake up at 7am, then stick
to the same times when you reach your destination. This will help your body adjust its rhythm
accordingly.

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 PLAN YOUR TRIP
When travelling it is common to sit in one
place for long periods at a time.

By exercising regularly once at your

destination it is possible to reduce
the effects of being sedentary for long
periods of time during the journey.

Here are some other factors to consider regarding exercise:

ACCOMODATION FACILITIES
Is there a gym in your hotel? If not, is there one nearby that you can potentially use for the
duration of your stay? If neither are readily available, why not try the Home Workout Guide.

FOOD AVAILABILITY
Does your accommodation include breakfast, if so, what kind? If not, what are your plans for
the first meal of the day? Can you request a fridge and microwave in your room and maybe
some cutlery? Or take some disposable cutlery with you. Is there a supermarket nearby where
you can get some supplies?

WALK
Walk, run or cycle when safe to do so, multiple times if possible. Whatever form of exercise you
choose will be good for your head and body.

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 FOOD CHOICES
When travelling to foreign countries and with so many changes going on in the body, it is
common for the digestive system to suffer and can take a few days to adapt and settle. Air
travel is notorious for causing bloating and swelling due to pressure changes in the cabin.
Recirculated air on aircraft can quickly dehydrate the body it is important to remember to
stay hydrated. These are some points to consider regarding nutrition while on the move:

NO BOOZE
Despite claims that alcohol can help you sleep, in contrast, while it may initially make
you sleepy…it actually disrupts your overall sleep pattern and can stop the body from
going into the more restorative stages of sleep. Alcohol is also a diuretic and can cause further
dehydration.

DRINK LOTS OF WATER

Be sure to stay hydrated when travelling, especially when flying. Remember to drink bottled water as
the change in water sources/tap water can further effect the reaction that your gut has to all of the
changes that are happening. It is also important to know that tap water is not always drinkable, so as
best practice stick to bottled water.

ENJOY LOCAL DELICACIES

Part of the attraction of travelling to different countries is to experience different cultures and sample
the local delicacies. It is always good to try new foods, but consider the potential difference in
calories and that it may be good to reduce calories at other times
in the day to |allow for the possible increase in those calories.

CONSIDER FASTING
Intermittent fasting can be a great way to both limit calories and allow your gut to adapt to new
conditions. By restricting calorie intake to later in the day it is possible to give the gut a break during
the first half of the day. Fasting can sometimes help with cognitive performance as well, so this could
be a technique worth experimenting with.

AVOID CARBS
Where possible stick to proteins and fats as a food source. They tend not to bloat the stomach out
as much and are a more stable energy source. Try and choose bacon and eggs over a croissant or
chicken and avocado salad over a sandwich at least around the time of and during your flight.

REMEMBER VEGGIES
Don’t forget to keep eating veggies while you are away. With restaurant and circuit foods it
can be easy to forget to eat enough veggies. With essential fibre and micronutrient content it is
important not to forget them.

MEAL PREP
It is possible to take meal prep bags and meals onto aircraft. If you are really serious about hitting
your goals, consider prepping your meals at least for your journey and maybe the first day at your
destination. This will help you avoid making compromises to your nutrition choices. Consider food
facilities at the circuit, a greasy burger and fries may taste delicious, but it won’t serve you well when
you are fighting for the lead of the race!

By implementing some or all of these tips and tricks, it will be possible to minimise the
negative effects of travel and be one step ahead of the competition when it really matters.

6
 LET’S TALK ABOUT THE ADDED BENEFITS TO GETTING IN
COVER MODEL SHAPE WITH THE COVER MODEL ACADEMY
You will learn that getting into Cover Model Shape is not EASY! But it can be SIMPLE!!!⁣

You will learn the benefits of ACOUNTABILITY and having a COACH there for you every
step of the way.⁣

You will learn to be PATIENT. Muscle growth and fat loss do not happen overnight
but with the right structure in place, you can streamline the process.⁣

You will learn how having structure in your life is one of the great tools that leads
to SUCCESS.⁣

You will learn about nutritional timing, portion sizes and food choices.⁣
⁣
This doesn’t include our Group Webinars within the Academy where my coaches
will teach you the theory behind the science.

Are YOU ready to join The Cover Model Academy? Because if

you are, we have all of the tools YOU need to help you achieve
your goals, let me see if I can help you!⁣

Privacy Policy | Terms & Conditions | Compliance

Copyright 2020 Spearman Fitness LTD

7 All rights reserved

 HOME WORKOUT GUIDE

INTRODUCTION
Welcome to Home Workout Guide. This guide is designed to be used if you have limited
access to a gym or if you are travelling and still want to progress towards your fitness,
strength and endurance goals. It is important to stay active while travelling to help your body
adapt to the effects of travelling i.e. jet lag etc.

There are a number of workouts for you to follow, try to do a different one each day until
you have completed all of the workouts then repeat. Add rest days in as you feel applicable.
Make sure you warm up before starting each workout to reduce the risk of injury – I have
provided an example warm up program for you to follow. I would also recommend some light
stretching to further avoid injury. The workouts can be done with no equipment, but they are
much more effective with the use of resistance bands which are cost effective and easy to
carry with you at all times.

Let’s get started.

Here is an example workout schedule for you to follow:

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WORKOUT LOWER BODY REST UPPER BODY REST LOWER BODY UPPER BODY REST

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 LOWER BODY
EXERCISE TIME / REPS SETS

Goblet Squat 15 3

Reverse Lunge 15 3

Split Squat 15 3

Wall Sit 30 Secs 3

Calf Raise 30 3

Side Step Squat (Bands) 12 Slow 3

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 UPPER BODY
EXERCISE TIME / REPS SETS

Press Up 12 / 15 3

Crunches 12 / 15 3

Decline Press Up 10 / 12 3

Squat Thrust 20 3

Side Lateral Raise (Bands) 15 Each Arm 3

Bicep Curl (Bands) 15 Each Arm 3

Plank 60 Secs 3

10
 LET’S TALK ABOUT THE ADDED BENEFITS TO GETTING IN
COVER MODEL SHAPE WITH THE COVER MODEL ACADEMY
You will learn that getting into Cover Model Shape is not EASY! But it can be SIMPLE!!!⁣

You will learn the benefits of ACOUNTABILITY and having a COACH there for you every
step of the way.⁣

You will learn to be PATIENT. Muscle growth and fat loss do not happen overnight
but with the right structure in place, you can streamline the process.⁣

You will learn how having structure in your life is one of the great tools that leads
to SUCCESS.⁣

You will learn about nutritional timing, portion sizes and food choices.⁣
⁣
This doesn’t include our Group Webinars within the Academy where my coaches
will teach you the theory behind the science.

Are YOU ready to join The Cover Model Academy? Because if

you are, we have all of the tools YOU need to help you achieve
your goals, let me see if I can help you!⁣

Privacy Policy | Terms & Conditions | Compliance

Copyright 2020 Spearman Fitness LTD

11 All rights reserved