Client Success Stories
A selection of clients who have benefitted from weight-loss and/or fitness coaching in recent years. I worked with some face-to-face and others purely 'electronically'.
S, York
"I'm having half the calories I was eating and I'm not as hungry!?"
L, North Yorkshire
"Discovering how my diet had impacted my health over the years, helped me make some life-altering changes - for which I'm already seeing the benefits."
S.H. York
"I can feel the difference the second I get out of bed. More energy, and stronger too!"
F(50)
Wanted to lose approx 7-8lbs and fit into holiday clothes.
Online discussion revealed a diet heavy in carbohydrates and regular late evening snacking. Made some recommendations to alter diet intake slightly (higher protein and healthy fats and reduce carbohydrates) and to walk whenever the opportunity presented itself. They swapped some of their lunch time meals (sandwich/pastries) for things tinned tuna and mackerel, greek yoghurt - and rediscovered cottage cheese. Her job meant she was on her feet all day which left her physically unable to do much more at the end of their shift. Combined with a shoulder issue, we agreed to focus purely on diet and reduce calorie intake whilst trying to feel ‘full’ for as long as possible. After the first week, she reported she had lost 2lbs in weight. Week 2 was only 1/2 a pound but, after that, there was a consistent weekly loss and she ended up 8lbs lighter in just under 2 months. Holiday was a success and she was able to fit into her old jeans from a decade ago. Continuing to focus on high satiety meals and has reported she no longer feels the need to regularly binge on chocolate - although still has a small bar when she feels like it. Weight has remained the same. Sleep quality also improved.
F(74)
Recently diagnosed with T2D and wanted to reduce insulin-resistance without medication.
Long initial discussion as had various medications to discuss and discover the actual goals that would indicate success. Was good to speak to someone who still remains physically active on a daily basis and so not a lot of advice needed on the exercise front. *Some recommendations made to help with muscle mass retention and also highlighted the importance of grip-strength and ankle/leg strength as we age. Meeting weekly via WhatsApp and slowly introducing changes in diet composition and tracking changes in weight and overall health. Lots of discussions on the role insulin plays in the body and how some mindful eating can enhance the body's sensitivity and help reduce body fat levels.
M(50)
Aimed to lose approx 40lbs in a year and stop taking T2D medication
This person set themselves a goal of losing approx 4 stone (56lbs/25kilos) over the course of a year and to put their Type 2 Diabetes into remission. Using a few tweaks to their diet and focussing on low-impact exercise (mainly walking and swimming) they achieved their goals. We did train together in the gym for a few sessions (they had been a competitive gymnast and body builder in their younger days) and they have now joined a gym near to them to help with muscle retention and weight control.
F(48)
Wanted to lose weight after 4 children and get fitter and healthier.
Over the course of a year, we have worked together to reduce their weight on the scales as well as build up a level of muscle that gives the body shape without appearing bulky. Initially we focussed on diet and reducing sugar intake, then gradually built in a mix of cardio and weight-training to build strength, flexibility and improve body composition. The best thing about working with this client over an extended period is not only seeing their body change, but also their attitudes towards food and exercise. The gym sessions are no longer treated like a 'punishment' and are becoming a part of their weekly routine and they make it a priority in their life.
M(19)
Asked for help building 't-shirt' muscles prior to a holiday in the sun!
In typical fashion, a young male came to me for advice on adding some bulk to his upper body so he would feel more confident on the beach. His diet was on point so it was basically a case of creating a plan to hit each muscle group enough times a week to promote stimulus whilst still allowing for recovery and growth. Being naturally lean, we didn't have to do a lot of core/ab work but I did recommend he did some leg training alongside the upper body as it's been shown to increase growth hormone levels which affect the whole body. He built a good physique in a relatively short time (annoyingly) and has continued on after the holiday and is now focussing on whole-body workouts more.
M(11)
Help building strength and endurance for a 5K Obstacle race
Had signed up for a race in 6 months time and needed some help with the mental side of distance running and also adding some upper-body strength so he could get over the various obstacles. Started out with 2 running sessions a week (used Couch 2 5K app) and then added a weekly strength and conditioning session. Completed the race with him and he was hardly out of breath - not bad considering it was cold and raining sideways the whole time!