”In 12 weeks I was able to lose 7% of my body fat. My scale shows a loss of 16 pounds, which includes gaining 3 pounds of muscle.
Rob M.
I began working with Coach Sandra as my Nutrition Coach on March 17, 2024. I knew that my dietary habits were poor and I really needed accountability. Sandra gave me exactly what I needed!
I’ve tried so many times, unsuccessfully, to diet properly along with good exercise and I would see small swings in my weight of 5-7 pounds over a short time, but then I would return to my poor habits and the weight always came back plus a little extra. Long-term I was trending in the wrong direction. I finally made the conscious decision that I really wanted to improve and I needed help.
Sandra and I talked about my goals and she put me on a set plan for my macros based on my activity level for each day. I admittedly felt hesitant of the caloric goals each day and worried about my energy levels due to my job as a firefighter and my normal exercise routines. I told myself to trust her and follow the program because I know that my own efforts have failed and she’s the expert. I’m so grateful that I followed her plan! I never had any issues with my energy levels and the pounds began to trend downward.
I was held accountable throughout the process with weekly check-ins and much more often between classes in passing. Knowing that I was going to have to share my weight with another person regularly was excellent motivation to stay on track. Sure there were some weeks where my weight went up a little, but that keyed Sandra into asking about changes in my routine or diet, making new recommendations based on those changes, tips to get back on or stay on track, and explain why my body may be behaving differently due to the diet on weight loss.
My favorite thing about my nutrition plan was the simplicity. I was never told that I can’t eat certain things. I was encouraged to focus on the macros. I could eat anything I wanted as long as I hit my nutrition goals for protein, carbs, and fats. This changed my outlook on food. Around 4-5 weeks in, I really began to feel the difference in my food choices, especially during workouts and runs. My mindset began to change from eating anything or snacking to eating for fuel.
In 12 weeks I was able to lose 7% of my body fat. My scale shows a loss of 16 pounds, which includes gaining 3 pounds of muscle. I went from 189 to 173. I feel so much better! I’m more confident. My endurance has increased. My runs have gotten faster. My clothes… may have been getting a little tight, now, fit loosely. I’m at my lowest weight in at least 5 years.
This nutrition coaching has given me a new outlook on food. I think I’ll attempt another cut phase once this maintenance phase is completed and after that, I may get some more nutrition coaching for a gain phase to add more muscle. This nutrition coaching worked so much better than I hoped it could!
