Training with Three Pillars of Fitness is an experience which is tailored to your specific needs and fitness goals. The first stage of working with us is to meet and discuss your needs and aspirations. To book your no obligation consultation click here, or use the button below.
Kate’s story:
62 years young
Background:
Following extensive surgery and restructure of the chest and abdomen, leaving her with mesh implants and extensive scarring, Kate found that getting out of bed was a challenge (needing to roll onto her side). Kate is a cleaner, a physical job that can be tough on a body.
The first time I spoke to Kate, she told me: “Following my operation, everything feels tight, I don’t feel I have any tummy muscles and I can’t move any more!”
Kates’ Fitness Objectives:
To be able to move more easily and without pain.
To return to a healthy weight.
To get back some of the energy I had before the surgery.
Diet objectives: To eat in a way that supports healing and moving as well as weight loss.
Overall aims: To improve movement and get some of the “old” Kate back. Reduce pain in her lower back and be able to ride a horse again something Kate loves.
The Three Pillars of Fitness solution: Exercise, Nourishment and Mindset
Breathing: Due to compromises in posture, Kate’s was breathing in a very shallow way, which meant that her brain was sensing imminent threat (protection mode). Our first session together we went through our ‘learn to breathe’ programme where Kate was able to understand how to breathe deeply and effectively and the benefits this brings to your overall well being.
Movement: Using resistance bands and simple exercises Kate was able to start building up her muscle strength and her flexibility. The resistance band is something Kate embraced from the beginning understanding immediately the benefits it was bringing. She continues to use it on a regular basis! Kate is extremely determined and smashes her daily walking target consistently and has really embraced the holistic health mentality that I like to practice with my clients.
Hydration: A coffee drinker, Kate was drinking very little water. This has been improved by limiting caffeinated coffee to 1 per day, usually in the morning, and then moving onto decaffeinated. Kate now aims to drink around 2 litres of water every day. Drinking more water and less coffee has allowed Kate to lose weight and sleep better. Kate now proudly boasted that she is sleeping better than she has for 15 years, this was achieved by working on 1 sleep priority per week.
Nourishment: In order to understand what we are eating I always encourage my clients to keep a daily food log, some people can be resistant to this, believing that they know have a firm understanding of what they are eating but again Kate embraced the idea and continues to keep a daily food log to ensure that she consumes less energy than she burns.
Mindset: Kate was unsure about taking photographs of herself at the beginning of her journey, but now see’s them as a great motivator and the comparisons are exceptional, in such a short period of time (12 weeks). Like many people, Kates natural behaviour it to put everyone else first, but now she also concentrates on her own health and quality of life.
As is common in most weight loss journeys, Kate’s weight loss journey was not a consistent loss but over time with appropriate interventions along the way she has lost a stone in weight.
Outcomes:
Total inches lost: 15.6 (across all sites)
Weight lost: 14 lbs
Health check in score: 23/ 50 January 2021 to 42/50 April 2021
Andy’s reflections “When Kate first started talking about her personal journey it became clear that she was someone ready to make changes to improve her health and lifestyle. Her journey was not easier than other people’s but together we were able to develop a bespoke strategy that really worked for her and that she was able to embrace. Thank you Kate for being part of my personal training journey.”
“I thought I would never get back to enjoying movement and exercise again, let alone lose weight. I‘d have never done this without your support!” - Kate Knowland
If you’d like to become one of our clients and create a lifestyle which is life changing and sustainable, pick up the phone today and call us on 07713 328010 or use the button below. To learn more about our unique Three Pillar approach click here.