Client A was eating less than 1000 calories and 50g of carbs per day. She was tired, dealing with digestion issues, not sleeping well, and struggling to see any results.

We started a reverse diet, slowly increasing her calories and carbs to bring up her energy, stabilize her hormones and blood sugar, and give her more calories for her lifting. We decreased her training and shifted from hours of cardio to 3-4 days of weight lifting with a step goal.

In 3 months she saw her energy drastically improve, her sleep became better than ever, her digestion got better, and she started shedding fat. Now her mindset around food and workouts is much healthier, she enjoys moving her body, no longer demonizes carbs, and feels better than ever.

Client B is an upcoming bride who wanted to focus on losing body fat and feeling more defined without becoming too bulky for her wedding. She enjoys eating out on the weekends and wants to enjoy her special events leading up to the wedding.

Our goal was to create a consistent workout and nutrition plan around her wedding timeline and ultimately allow her to be ready by her final fitting. The biggest changes we made were focusing on macros and eating enough protein, along with aiming to adjust her eating habits, such as no coffee on an empty stomach to help with bloating, digestion issues, and high cortisol levels.

3 months later, her wedding dress fit like a glove at her final dress fitting and she feels confident in her body, ready to walk down the aisle!

Client C is a mom of 2 with a busy schedule. She didn’t live close to a gym, so when she could go it was a commute. She didn’t have good eating or lifestyle habits and struggled with what to eat and what to do when she got to the gym. Our first focus was on building a program that allowed her to challenge herself at both the gym and at home. When she could, she would work out from the gym, but a majority of workouts were completed at home. The plan we created for her allowed her the flexibility to choose based on her schedule

Her nutrition was all over the place, so we first focused on getting enough protein and limiting processed foods. Once she felt confident on how to build a plate she started tracking macros to really focus on being in a calorie deficit.

Habits included: getting her workout done first thing, a step goal, and self-care time when the kiddos went to bed - making herself a priority.