Teri is an ex figure competitor who unfortunately went through a period of weight re gained in the post comp period, and her story is not too dissimilar to those I have heard from others, who describe their prep as ‘going through hell’, in order to get to a stage lean body condition.
Here are some images of Teri looking pretty awesome, but also feeling pretty ‘beat up’ after what she describes to me of her diet experience.
When Teri started working with me, she was weighing about 35 lbs more than when she ended her last diet, 192.1 lbs.
Her calories were still rather restrictive when she came to me, and after seeing some of the progress I’d made with other clients, she really felt like now was the right time to work on repairing her metabolism.
Once her metabolism is in a better place, we will discuss a shift of focus and get her back towards achieving her old competition body composition using a more enjoyable approach (flexible dieting)!
Teri began her reverse diet quite recently. I gave her approx ~200 calorie increase from her reported maintenance calories.
A short 12 weeks later she has been able to increase her calories from 1946 to 2480 and has actually lost body fat during this time and is now weighing in at 188.6 lbs. We hope to continue working on repairing her metabolism for another 8 weeks, with the goal of minimal weight change. Then we will undertake phase 1 of her diet.
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting. I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting. At 51, working full time in a demanding job Holly assisted me with a Reverse Diet. Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program. I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again! Thanks so much Holly
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight. However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid. This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible. I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week! I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits ! I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help! I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly! It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad! Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise. I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time! I'm having Tacos today and not feeling guilty !! Awesome I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things! So far I've had no weight gain on my holiday, that's without a gym! Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly. Her knowledge of nutrition and fitness is exceptional. I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!