Client Spotlight - 11 months of progress

The best part of my job is seeing my clients grow and blossom, not only physically but also mentally. Watching Sarah’s journey has been amazing. I honestly find it difficult to put into words. Her confidence has grown enormously from when we first started working together. Sarah glows with happiness and her confidence has sky-rocketed in the last 11 months.

I recently sat down with Sarah, to talk more about her transformation. Here are a few key stats before we get started with her interview…

Prior to starting with EmpowerMe Sarah was walking, taking a few gym classes and playing netball.

• Start date with EmpowerMe Nutrition & Fitness - nutrition coaching - June 2020. Once a fortnight we would catch up in person at my consult room to discuss progress & challenges.
  In January 2021` we added in fortnightly Personal Training with a major strength focus

• Current exercise regime - 3-4 exercise classes per week, 1 x PT strength training per fortnight, 1 x netball (seasonal), daily steps 10k+

• Starting weight - 104kgs
  Current weight - 80.9.kgs

• Weight loss to date - 23.5kgs!

• 167cm tall

• Age 36

• 3 children

• Works part time

• Husband works away

Looking at your transformation photos - describe how you feel seeing your change? I'm really happy and amazed with these photos and how things are progressing. Everyone has that pair of jeans that you want to throw out, but you keep them hidden in the back of the cupboard secretly hoping to one day get back into them. I grabbed these jeans from the back of my cupboard last week and tried them on and Surprise they fitted. I have not fitted into these jeans for about 10 years so this in itself was a real achievement. I do weigh myself every week but this was also a timely reminder that there are other ways to measure success besides the scales. I look at those photos and it's a reminder of my journey.

What did you learn about yourself in the process? I have learnt that it is ok to put yourself first sometimes. As a mum I was always putting myself last and making sure everyone else was looked after. I was often tired and exhausted from running around and never had time for myself. Now I am finding time to fit in exercise, I feel like I have so much more energy, energy that I can put back into my family. I have also learnt to be self disciplined, yes I have three kids under 6, a partner that works away and no family support but as a family we make it work. I book in my gym classes days ahead and make sure I go. I get up early and get my training done before the kids get up or I take them with me in the afternoon. Sometimes it is not a gym session but a walk listening to my favourite podcasts. I plan my week with exercise, food and family events. Over time I have formed good habits with both food and exercise and this is now just a part of our everyday living.

What have you found most surprising during your journey? Each week I feel better and better and am surprised how fit and strong I am getting. Things that were a struggle when I first started have become easier and I am really starting to challenge myself. In relation to food I don't starve myself and I still allow myself to have treats and there are foods that I used to love that I don't really miss eating.

What was the most difficult challenge? I look back now and I think out of all the times in my life when I had tried to lose weight or gain some control on things it was probably one of the worst times to start. When I first started, we had just had lock down with Covid, I was homeschooling, I had pulled my toddler out of daycare and I had a six month old at home, my partner was working away and I was feeling pretty low about myself and I was the heaviest I had ever been. I look back now and I am so proud of myself about how far I have come given the fact that there were so many challenges at the time that could have made things just all too hard. I am also thankful to Rachel for her support and guidance and the strategies that we put in place so that we could overcome any hurdles along the way as well as down the track.

How has your mindset changed? I definitely am a lot more positive and I think that exercising and my current weight achievement have helped with this, When I'm home on my own for a week at a time, sometimes it's that one hour to myself exercising that helps me manage and get through a hectic day. I have formed good habits and I have definitely been open to all the advice and ideas that Rachel has suggested over the last twelve months. I also allow myself to do some self care activities which I have found really important.

What have you learnt along the way? I have learnt that unfortunately there is no quick fix and consistency is key. If you work hard you will be rewarded. It's also ok to have a rough week, just shake it off and get on with it. Also don't be ashamed or too proud to ask for help. I had tried to lose weight on numerous occasions however its with Rachel's advice and inspiration that I have had the most success. I have learnt a lot about Nutrition and what foods to eat or what foods I can substitute with other foods. Rachel has shared some great new recipes with me which we all enjoy at home. I have also learnt that once you are in a good routine, it just becomes a habit and a part of life.

Would you recommend Rachel from EmpowerMe and why? Hell Yes, I have been working with Rachel for nearly 12 months, she is so knowledgeable across both nutrition and exercise. She's the whole package. Initially when I started we would catch up for consults, however now we catch up and do a PT session focusing on weights and technique. Rachel acknowledges that everyone is different, with different goals and challenges in life and knows that there is not one approach for everyone. We have worked on both short term and long term goals, she keeps you motivated along the way and pushes you outside your comfort zones. Rachel is so approachable and genuinely cares about you and is there every step of the way throughout your journey. She is so supportive and celebrates your success and helps you through your challenges. I wouldn't have had the success I have had without Rachel by my side and I can't thank her enough, it's not only about the weight I have lost, I also feel better both mentally and physically, I'm making better food choices and I'm exercising regularly.

What would you say to readers who might think 'I don't have the time' or 'I could never do that'? Like everyone life is always very busy but I guarantee you do have time and if you just start by doing a little bit and making little changes you will be surprised at how much better you feel. I would also say don't be afraid to ask for help or advise. You may be on the right track and it might be just a few changes and education about food or someone making you accountable for your exercise that could lead to results. Also surround yourself with supportive people who are onboard with your goals. My family are a great support and I have some great gym buddies who I train with and we make each other accountable. If you want something bad enough you have to be prepared to make some changes and challenge yourself.

Sarah has been an absolute treasure to coach. She has given her all from the start. Against all the odds that got in her way, we developed a plan she could stick to and achieve, and that is exactly what she has done. It is easy to do the right thing when everything is going your way and there aren’t any obstacles, but when the going gets tough and despite all that disruption you can still hit your goals, that is when it really matters. I have total faith in Sarah being able to achieve anything she puts her mind to.

The first thing I did with Sarah was educate her about food choices and how weight management works. I gave Sarah some recipes to try and we looked over previous food intake diaries to see where she could improve. We also spoke about adding in some more snacks to prevent over-eating later in the day. We increased Sarah’s intake of plant foods (like vegetables and fruit) to ensure she was getting enough nutrients to support her needs. Another big part of Sarah’s lifestyle that we worked on was showing her that putting herself first was a big component of her own happiness and being able to present her best self to her family. I remember Sarah initially feeling guilty for taking time out for herself to exercise. But over time she learnt that this was actually so beneficial for her mental (and physical) health that it is now just a given in her day. She also realised that the more she nurtured her own needs, the more she was able to give back to her family - which like any mother - is a very high priority.

Working with Sarah has been such a blessing. She has taken everything in along the way, asking questions and learning to develop a lifestyle she is able to maintain longterm. Sarah has also become a friend - we have a lot in common & together are quite relatable; having 3 young children, husbands working away and juggling life, work, kids etc. I always look forward to seeing Sarah at our PT sessions to hear about her progress.

Sarah, you are an inspiration to myself and many others on just what you can achieve when you put your mind to it and give it your all. Well done x