Client Stories
How real women turned it around.
My own story first, then a few of the women I've coached through midlife, and exactly how we got there. No crash diets and no extremes, just the right plan and the consistency to stick with it.
Book a free callThe coach · My own story
Louise
Down 4kg, and back to feeling like myself.
In February I weighed 66kg. Today I'm 62kg, so 4kg down. The weight loss is great, but the biggest transformation has been how I feel. Back then my energy was low, I was stuck in a cycle of choices that weren't serving me, constantly stressed, holding onto water and not fuelling my body properly. Something had to change.
So I started putting things back in order, one step at a time: training with weights three times a week, getting my daily steps up to 10,000 to 12,000, a small and sustainable calorie deficit of around 1,800 to 1,900 calories a day, and prioritising protein at about 130g a day to stay fuller for longer and quieten the constant food noise.
The progress wasn't rapid, but it was consistent, and it was sustainable for where I was both mentally and physically. Now my clothes fit better, I feel more energised, more confident and much happier in myself.
Losing 4kg might not sound like a huge amount, but for me it's proof that small, consistent actions really do add up over time. It's exactly how I coach the women I work with.
Lasting results don't come from extreme measures. They come from building habits you can actually stick to.
Case study · Weight loss & lifestyle
Chrissy
5 stone down in just over a year.
Chrissy was a workaholic, always stressed and with no structure to her days. She'd eat on the go, then comfort eat late into the night because she was too tired to cook after work. Poor sleep, no routine.
The turning point came on holiday with friends. They went hiking in the heat and she'd never felt so unfit, and she wasn't comfortable in any of the photos. She knew she had to change for her health, not just the scales.
So we started with just half a stone at a time. Each small win built her confidence to keep going. She got organised with her nutrition, bringing food to work and cooking at home, and learned about calories and macros. I gave her a weights programme three times a week, and even got her running 5k.
Just over a year later, Chrissy had dropped 5 stone and turned her life around. She's happier, more confident, and already looking forward to her next hiking holiday, this time to enjoy it.
We started with just half a stone at a time.
Case study · Strength & confidence
Katie
Squatting 7kg to 40kg in eight weeks.
Katie's first words to me were, "I want to tone up, feel fitter and feel more confident using the weights in the gym." She was frustrated that she was going to the gym but not seeing any changes.
So I built her a programme and a nutrition plan, and she delivered. Every week she focused on progressive overload, tracking her lifts in my app so we could set targets and progress together. She started off squatting 7kg. Eight weeks later she was on 40kg.
She also started eating more, especially protein, with no restrictions, using food to fuel her sessions. Katie doesn't have perfect genetics and still enjoys the odd glass of wine at the weekend. What she has is dedication, and it shows.
It's a marathon, not a sprint.
Case study · Menopause & weight loss
Claris
5kg down in four weeks, through menopause.
Claris was right in the thick of menopause when she came to me. She'd decided to come off HRT and was struggling with stress, low energy, overeating (especially sugary foods) and significant weight gain from inflammation, water retention and elevated cortisol.
Her lifestyle had no structure. She was constantly eating on the go, overwhelmed with work, depleted and barely eating enough protein. Like so many women in midlife, she felt she'd completely lost control of her body.
Instead of piling on pressure, we made things realistic and sustainable around her busy life: short 40 minute weight training sessions a couple of times a week, a step count she could actually manage, and simplified nutrition she could stick to. The biggest change was her protein, which had been very low. She gradually worked up to around 120g a day, which helped massively with her energy, recovery, cravings and body composition.
In just four weeks the difference in how she looked and felt was huge, and she lost 5kg. Alongside coming off HRT, she's dramatically reduced inflammation and water retention, built muscle, regained her energy, and feels so much more comfortable and confident in her own skin again.
Sometimes it's not about doing more. It's about finding a routine that works around your lifestyle, so you can finally stay consistent.
Case study · Strength & consistency
Marta
4kg down in five weeks.
Marta had always done gym classes three times a week but wasn't seeing results. Restrictive weekdays and weekend binges left her tired, low on energy and frustrated.
We changed her diet, boosted her protein, added steps and spread strength training across the week. Even with work stress, she stuck to it, and her body and confidence transformed.
Midlife hormones? No problem. Consistency and the right plan still win. Five weeks in, Marta was 4kg down and feeling energised, confident and comfortable in her own skin, proof that small, consistent changes make a huge difference.
Consistency and the right plan still win.
Case study · Fat loss & confidence
Steph
Leaner in four weeks, by eating more.
When Steph came to me she was already in good shape. She wanted to tone up and lose a little fat, but she felt intimidated and unsure of what to do in the gym, so I built her a programme she could follow that gave her structure and direction.
I set her calories at 1,700 a day, which she thought seemed high. She'd been eating just 1,200 and wasn't seeing any changes. I told her not to worry, set a protein target of around 120g a day, and had her focus on good quality foods.
A few days in, she messaged to say she had 200 calories spare and had hit all her protein. Could she eat what she liked with them? I told her to go for it. She had a Mars bar most days (she was obsessed with them). She couldn't believe I'd given her the green light, and by the end of the week she was nervous she'd eaten too many. I told her to trust the process.
After about four weeks, people were noticing the difference in her shape, and honestly she could barely believe it herself. The real change was her relationship with food. Steph used to restrict hard all week and binge at weekends. For the first time ever she tracked her food at weekends and stayed on track, because she was already eating foods she loved during the week.
Eating more, not less, put her back in control.
Case study · Busy midlife reset
Maria
2.5kg down in four weeks.
Like many women in midlife, Maria is busy with work and often away at seminars and events, so finding time for herself wasn't easy. On top of that, hormonal changes were making it feel harder than ever to shift the weight.
Instead of extreme dieting or hours in the gym, we tightened up her routine with simple, realistic changes: strength training twice a week for just 30 minutes, a higher step count, and more protein and fibre in her diet. Simple habits she could repeat week after week.
No overwhelm and no all-or-nothing mindset, just small actions repeated consistently. Four weeks in she was 2.5kg down, with a noticeably tighter shape, more energy and confidence, and a routine she can actually stick to.
No overwhelm. No all-or-nothing. Just small, consistent actions.
Case study · Sustainable fat loss
Emma
A tighter shape, without giving up her life.
Emma came to me with no confidence and no motivation to train. She wanted to get fit and feel better in her clothes, but she didn't want to give up carbs, her favourite foods or her social life to do it. When I told her she didn't have to, her whole perspective changed.
I showed her how to track her food without being too restrictive, keeping space for the fun foods and drinks so it was actually sustainable. We built simple daily habits: steps morning and evening, two litres of water, a tailored meal plan, a workout programme twice a week, and the support of my client community.
The real shift was mindset, building foundations she could maintain, and not throwing a whole week away after one bad day. Through festivals, meals out and work events, Emma never missed her training and stayed consistent with her food.
The scales didn't move much, but you can see the difference in her shape and she feels so much better in her clothes, all while still living her best life.
You don't have to give up carbs, your favourite foods, or your social life.
Could this be your story?
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