I don't coach fat loss from theory, I've lived it. I battled weight my whole life, got as heavy as 260 lbs, and dropped to 170 by 21. Over the next years I gained it back...
I don't coach fat loss from theory, I've lived it. I battled weight my whole life, got as heavy as 260 lbs, and dropped to 170 by 21. Over the next years I gained it back. This photo is from during COVID, at 39. I was dealing with a knee injury that took running, my main form of cardio for years, off the table completely. I had to rebuild my training and my eating habits around what my body could actually handle, not what I wished it could. In 12 weeks, I dropped 30 lbs by changing how I ate and finding cardio that worked around the injury instead of against it. That's the whole point of coaching that actually works. It's not about grinding harder, it's about building a plan around your real life, your real body, and whatever's standing in your way right now. I've been on every side of this, heavy, lean, injured, starting over. That's exactly why I know how to get you through it.
Leneath runs her own business, works full time, and raises two dogs, leaving little room for structured training. We trained together virtually 4 times a week, built around compound movements, full body work, and core, while I managed her nutritional intake and macros with a weekly cheat meal, and she handled her cardio solo on her own schedule...
Leneath runs her own business, works full time, and raises two dogs, leaving little room for structured training. We trained together virtually 4 times a week, built around compound movements, full body work, and core, while I managed her nutritional intake and macros with a weekly cheat meal, and she handled her cardio solo on her own schedule. In 12 weeks she went from 176 to 151 lbs, proof that even with a packed schedule, the right training and nutrition structure still makes the difference.
Liz came in at 49 wanting to build an hourglass shape without adding bulk, not just drop weight for the sake of a number. The plan was one full body strength day, one day focused on core, glutes...
Liz came in at 49 wanting to build an hourglass shape without adding bulk, not just drop weight for the sake of a number. The plan was one full body strength day, one day focused on core, glutes, and conditioning to enhance that shape, and daily non-exercise movement like walking to keep her metabolism working outside the gym. She tracked her food, cut the processed stuff, and stayed consistent. In 8 weeks she went from 124 to 113 lbs and dropped 3% body fat, all while training in Downtown Vancouver twice a week.
Mark started training with me at 48, dealing with depression, a demanding career as an accountant, and raising his kids as a single father. Training became the thing that held the rest of his life together...
Mark started training with me at 48, dealing with depression, a demanding career as an accountant, and raising his kids as a single father. Training became the thing that held the rest of his life together. Two years in, he set a new goal, competing in Men's Physique. We spent 6 months on an offseason building phase focused on compound lifts, taking him from 177 to 217 lbs while keeping body fat under 17%, even while managing IBS through the process. From there we shifted into a 16 week pre-contest program, moving to a bodybuilding style training split with daily 45 minute cardio sessions. He stepped on stage at 189 lbs and 7% body fat and won his first ever Masters Men's Physique title, all while still running his career and raising his kids. Five years later, he's still training.
Lindsay came to me in her early 40s, a busy professional training for weight loss and her first ever marathon. Partway through, we discovered she'd been eating soy-based foods she was actually allergic to...
Lindsay came to me in her early 40s, a busy professional training for weight loss and her first ever marathon. Partway through, we discovered she'd been eating soy-based foods she was actually allergic to, on top of following a vegan diet that wasn't set up to support her training. Once we rebuilt her nutrition around that, everything else fell into place. Her program combined one strength training day, one boxing session, and solo running programmed around her marathon build, along with cutting out alcohol. She lost 17 lbs, crossed the finish line at her first marathon, and changed how she trains for good.
Amy was 42 and training consistently, but the weight wasn't moving no matter how hard she pushed. Through a full assessment, we found she wasn't training at the intensity percentages needed...
Amy was 42 and training consistently, but the weight wasn't moving no matter how hard she pushed. Through a full assessment, we found she wasn't training at the intensity percentages needed to actually drive hormonal, metabolic, and neural adaptation, and she wasn't in the right heart rate zones for what she was trying to achieve. Her intake wasn't matched to her training either. We adjusted her intensity targets, dialed in her nutrition, and rebuilt her program around the right movement patterns. In 8 weeks she lost 8 lbs of fat and gained 5 lbs of muscle, proof that the issue was never effort, it was programming.
Marco was 54 and an avid bodybuilding competitor coming to me for his pre-comp training. Years of bodybuilding had left him stiff and limited in his movement...
Marco was 54 and an avid bodybuilding competitor coming to me for his pre-comp training. Years of bodybuilding had left him stiff and limited in his movement, which was starting to work against his training instead of for it. We rebuilt his program around the right movement patterns, recovery, and tissue mobility work alongside his prep training. He stepped on stage and took 1st place in Masters Bodybuilding.
Mariah came to me at 26 with an aggressive fat loss goal. She wasn't looking for a slow, steady approach, she wanted real change and she wanted it fast...
Mariah came to me at 26 with an aggressive fat loss goal. She wasn't looking for a slow, steady approach, she wanted real change and she wanted it fast, which meant the plan had to be just as aggressive as her goal without breaking her down in the process. We built her program around 4 days a week of structured weight training paired with dedicated conditioning work, giving her body the stimulus it needed to lose fat while still building strength instead of just shrinking. The bigger piece was nutrition. Fat loss at that pace only works if the diet is airtight, so we built a plan she could actually follow every single day, not something that fell apart the first busy week or stressful weekend. No crash dieting, no extremes, just a consistent, structured intake that matched the intensity of her training. What made the difference wasn't one single trick, it was that she showed up for all of it, every session, every meal, week after week, without wavering. In 12 weeks she lost 35 lbs. That result isn't about a shortcut, it's what happens when the right plan meets someone who refuses to be inconsistent.
Cam was 51 and juggling a demanding career, a family of four, and training around a previous knee injury. He didn't have room in his schedule for anything complicated...
Cam was 51 and juggling a demanding career, a family of four, and training around a previous knee injury. He didn't have room in his schedule for anything complicated, so we built a program around 2 training sessions a week that still delivered results without adding to his stress. In 8 weeks he dropped 2 inches off his waist, lost 2% body fat, and lost 8 lbs, all while still showing up fully for his business and his family.
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