Many 19 year olds want to get in shape for aesthetic reasons. For Nicola, it was about taking control of her health, repairing her relationship with food and empowering herself with knowledge. Here’s how Nicola transformed her body – and long-term health prospects – with online coaching.
Like a lot of people, Nicola put on some unwanted weight over lockdown. As a stressed 6th form student, she turned to running to lose the weight. And it worked – for a while.
“I wasn’t eating much and was running my body into the ground,” she explained. “I felt weak but didn’t know any other way to lose weight. When I stopped running, the weight came back on which was frustrating.”
The truth is, Nicola didn’t want a runner’s physique. She admired the strong, energised look of women who lift weights, but didn’t know where to start.
“I had lost all my curves and barely recognised myself,” she said. “It was annoying to have spent so much time exercising, and to be even further away from my goals.”
Approaching weight loss by prioritising health and strength
Nicola reached out and explained that A-levels weren’t her only source of stress. Her Dad was unwell, and having regular tests and procedures for long-term health conditions. Nicola understood that lifestyle choices can have a huge impact on a person’s health, and wanted to take control of hers.
“My Dad’s health issues scared me a lot,” she explained. “When I turned 18 I realised this was the start of adult life – time to set myself up with good eating habits.”
Taking responsibility for her future health
Nicola signed up to my online coaching, and I designed a bespoke training programme with nutrition education that would help her reach her short term goals (of a strong, lean body) and positively impact her long term health goals.
“The training sessions Joe gave me were much more meaningful than what I’d been doing before,” she said. “He got me out of a rut and helped me get the strong look I wanted.”
Although Nicola is a numbers kind of person, she didn’t want to be calorie counting forever (and I would never encourage that!) After an initial period of tracking calories, we looked at appropriate portion sizes, how to cook healthy family meals, and how to achieve a better relationship with food.
“Joe talked about having an 80/20 attitude to food,” Nicola said. “I’d previously been an all-or-nothing person, but the 80/20 rule helped me relax around food and stop overthinking.”
As a University student, then an apprentice in the workplace, Nicola wanted to learn how to make easy, healthy lunches and make the best choices from lunch menus.
“Joe’s advice is so practical and realistic, I didn’t even feel like I was in a calorie deficit,” she said. “This was so different to any previous experience of dieting! I didn’t have to change how I was eating. Joe just helped me make smart decisions.”
Nicola’s transformation in numbers
Starting weight: 71.5kg
Starting dress size: 12/14
After 16 weeks: 55.6kgs and size 8
Setting herself up for a lifeline healthy relationship with food
Over a period of 16 weeks working online with me, Nicola lost 15kg of body fat and gained healthy muscle. But she said it’s the psychological aspect that has impacted her most.
“Joe has a very compassionate, calm way of coaching,” she said. “His balanced approach has repaired my damaged relationship with food and got me out of the dieting cycle. I have more energy, I’m more confident, and I wake up feeling fresh and happy.”
I helped Nicola step away from calorie counting and weighing herself so often, showing her the importance of wholefoods, protein, and waist measurements as a marker of progress.
“You hear about people rebounding after a body transformation,” she said. “Joe helped me see that losing weight doesn’t have to be extreme. His approach make it second nature, it’s extremely sustainable.”
Nicola’s improved eating habits have even had a positive effect on the family household. Her parents have seen how happy and healthy she is, and are now eating healthy meals with her and going on regular walks together/
“Joe’s advice hasn’t only helped me, it’s improved things for my family,” she said. “We all feel lighter, more energised, and more in control of our health.”
I hope you enjoyed reading Nicola’s story, if you would like help reaching your goals please get in touch to see how we can help you.
Coach Joseph Webb.
‘The number one rated Personal Trainer In Henley and Oxfordshire’
