At the break of dawn, while much of Mumbai still stirs in slumber, a determined group known as the ‘7am Fit Squad’ is already putting in work. Their mission? Peak fitness. And leading this transformation with unwavering energy and elite precision is coach Brian Sopher — a seasoned expert with over three decades of global experience in strength, conditioning, endurance, flexibility, and other fitness training variables.
Transformation begins with discipline
Coach Brian’s method is anything but generic. He offers personalised programmes that don’t just sculpt bodies — they rebuild lives. His signature blend of CrossFit and MetCon workouts is only the beginning. Each session is fine-tuned to match individual goals, energy levels, and physical requirements, ensuring progress is consistent and sustainable.
“Muscle mass isn’t just for show — it’s the body’s armour,” says Brian. “It protects your bones, supports your metabolism, and carries you through life with strength and confidence. And that doesn’t happen overnight. It takes commitment, consistency, and coaching that understands your unique needs,” he adds.
With a strong belief in longevity, coach Brian makes strength training the cornerstone of fitness. He doesn’t preach quick fixes. Instead, he champions daily progress and structure, backed by science and real-life results.
More than just workouts — it’s a lifestyle
What truly sets the ‘7am Fit Squad’ apart is the holistic nature of their training. Nutrition isn’t left to guesswork. The team also consists of nutritionists well-versed with the training he imparts — from calorie balance to micronutrient optimisation — ensuring the food they eat fuels the goals they chase.
His focus is not only on visible transformation but on how his squad feels, recovers, and grows. Sleep, mobility, flexibility, and mental resilience are all addressed in a way that makes fitness not a task, but a lifestyle.
And it shows. Members of the squad range from working professionals to entrepreneurs, all of whom testify to improvements not just in their physiques, but in their energy, mindset, and daily performance.
Brian also conducts personal mentorship classes for students in and around Andheri, covering areas including Versova, Yari Road, Seven Bungalows, Four Bungalows, Oshiwara, and Lokhandwala — making his expertise accessible to the next generation of fitness and wellness enthusiasts, and can easily be contacted through his Instagram.
A master of movement and wellness
Beyond fitness coaching, Brian’s influence spreads into the wellness industry with equal command. His certified Spa Training Programme stands as a testament to his broader philosophy of holistic health. He consults for destination spas and luxury wellness centres, training therapists in specialised massage techniques like Balinese, Swedish, and Deep Tissue therapies.
This dual expertise in physical fitness and relaxation therapy makes him uniquely equipped to guide clients towards comprehensive well-being.
“The body and mind are deeply connected,” he explains. “You can’t be truly fit if you’re not also relaxed, recovered, and emotionally aligned. That’s where my spa training comes in — to teach balance, restoration, and calm as an integral part of the fitness journey.”
The squad mentality — a force to reckon with
There’s something electrifying about the camaraderie within the 7am Fit Squad. They push each other. They celebrate each other’s wins — big or small. With Brian’s mentorship, they’ve created a community driven by discipline, respect, and transformation.
And every morning, when the first rays of light touch Madh Island, the squad arrives, ready to sweat, to power out, to give it all — and to win.
Coach Brian puts it best: “Fitness isn’t an expense — it’s the single greatest investment you can make in a healthier, longer life. The earlier you realise that, the faster your results begin to multiply. My passion is to guide.”
