Amazing Grace!
Grace has lost 11.5kgs and 59cm from her body in 4 short months!
When I met Grace, she seemed a little shy and lacking in confidence. I was thrilled to have her on board as I could tell she was super intelligent and just ‘ready’ to do this. By now I have a pretty good feel as to who is going to nail it and I was bang on! Grace was seeking nutrition and exercise guidance and had heard about me from a mutual friend. Being a swimmer in her school years she found that discipline and coaching worked well for her, but since finishing school, she’d lost her way and needed some help getting back on track.
When we met, Grace was eating a pretty low carb and ‘clean’ diet and also found it difficult to control her cravings due to a restricted mindset around food. She’d spend some weekends out drinking followed up with poor food choices as a result. We started with a meal plan so that Grace could learn how to eat in a way that supported her goal of sustainable weight loss while maintaining her energy levels for a busy and active lifestyle. When planning Grace’s meals, I focused on adding back in wholegrain carbohydrates to increase her fibre and therefore satiety. We ensured she was getting enough protein from lean meats and avoided the highly processed meats that were part of her diet.
Grace was stoked to be eating CARBS again and her energy levels increased. I also ensured that Grace was able to ‘indulge’ in something sweet after dinner which kept compliance high and prevented a disordered and restricted mindset.
Over the past 4 months Grace has learnt how to read labels and understand energy balance as well as the importance of a wide, varied diet that includes ALL the foods in the right portions.
In terms of exercise I helped Grace develop a plan around when she could fit exercise into her already busy life. I explained that we all have the same 24 hours in a day and she just had to prioritise it to make it fit and that she did. Grace now has a daily step goal and 4 resistance training & 2 cardio sessions per week - which she nails.
Watching Grace transform over the past 4 months has been an absolute blessing. Her transformation has not only been physical but her confidence has sky-rocketed. Grace has put in the work and her results are nothing short of fantastic. She has asked questions, been honest and 100% all in the whole way - this is what I LOVE about my job - working with clients that really WANT IT and will WORK FOR IT, because at the end of the day I can only guide you, but you have to get up and get it done. Well done Grace, you are an absolute star and I am so pumped to continue guiding you on your journey!
Read more below for Grace’s story and feedback…
Start date – 12/04/2021 initial consult
Starting weight - 110kgs
Current weight – 98.5kgs
Total weight loss to date = 11.5kgs
A total of 59cm gone from her body measurements (April to August)
178cm tall
Age 22
Work and study load – Work 4 days a week during the uni semester and study full time, also do the bookwork for my Dad’s two businesses.
Initial exercise – Minimal cardio up to three times a week (normally swimming or walking), most weeks I would only really go once or twice.
Daily Steps - approx. 3k sometimes up to 7k per day.
Now – 4x Resistance sessions and 2x cardio sessions, then walking to get steps up everyday.
Daily Steps- 9-10k per day is the goal (and her average is 9-10k a week now)
Looking at your transformation photos - describe how you feel seeing your change?
I always used to look at different progress photos of others and think wow, I wish that was me, never in a million years would I think I would get to look at my own and just go wow that me! I’m so proud of myself and the photos prove that hard work pays off, they are also so motivating to keep going, especially is some weeks the scales aren’t showing much of a change, visually there is so much change!
What did you learn about yourself in the process?
I learnt that you will always find time if you want it bad enough, and eventually time fits around you. I still very much have a social life, and I feel like I have a weekly routine that allows me to still do everything that I need and want to, I am creating habits that will last me a lifetime, and exercise is becoming a habit I enjoy.
What have you found most surprising during your journey?
How much strength and energy I have gained, I have always considered myself a strong and relatively energetic person, I don’t require much caffeine (unless it’s the end of the uni semester), and I don’t have a great deal of trouble getting out of bed in the mornings. But the difference between when I started and now is crazy. I now have the drive and energy to just go for a gym session, even after a full day of work. Then once I do a gym session, will happily be on a treadmill for 45min to get my steps in and I still feel like I could keep going when I get home. Before I would be exhausted after a full days work and come home and not feel like doing anything. The strength I have gained is amazing, I feel like I am getting PBs quite often and its crossed into my everyday life.
What was the most difficult challenge?
The weeks where I was emotionally or mentally drained where I was in the ‘I cant be bothered’ or the I have too many other things to do but the truth is this is an investment into myself and it is equally as important as everything else I am doing so pushing through ruts was sometimes very hard, but coming out of them still having completed my set amount of workouts for the week made me feel amazing for sticking to what I need to do in a week.
How has your mindset changed?
“Move your body in a way you enjoy” This is what has been playing in my mind a lot since starting my journey with Rachel, its quite a calming but motivating thing for me to think about because I love going to the gym (something I didn’t think I would ever say) and it has allowed me to just think about the good I am doing for me. I am so much more motivated about exercise, and I always want to check of my to do list in the Trainerize app.
What have you learnt along the way?
I have learnt quite a lot about nutrition, and how important it is for your health, especially when losing weight and gaining muscle. I have learnt how to eat properly, without all the crazy diets; trust me I have tried them all. I don’t have any issues with food and I was cutting so many different things out, it wasn’t a life I was wanting to live. This program has taught me I can have the cake and eat it too (responsibly and within the right serving size haha). I am having the dessert every night, which to me makes this a lifestyle and not a diet.
Would you recommend Rachel from EmpowerMe and why?
Growing up as a swimmer, I always had coaches guiding me, teaching me and supporting me though everything to do with the sport, when I lost that when I finished competing I didn’t know what to do to keep my fitness on track. Finding Rachel has changed my life because for me she is the coach I need to reach my goals. I couldn’t recommend Rachel enough, she’s supportive motivating and so well educated that she can break everything down so that you know exactly why you are doing what you are.
What would you say to readers who might think 'I don't have the time' or 'I could never do that'
I was the one that was would always say I don’t have time, and I would see social media posts of people pumping out weights at the gym and think I could never, but with Rachel’s guidance I took the leap, because I knew something needed to change and I wasn’t going to allow myself to sit around and see skinny teas and no carb or no fat diets on social media anymore and think that it might be an ok idea (crazy to even think that I thought about it and attempted so many different diets). If I could tell anyone one thing, its to give it a good hard crack, at least you can’t say that you didn’t try, and like me you might surprise yourself :).
