One of the first things I do with my clients at Three Pillars of Fitness is a lifestyle consultation, this is an opportunity to talk about your health goals and aspirations, including strength, nutrition and previous experiences. We will also look at challenges that are specific to you and the support that you are looking for. To book your lifestyle consultation, Click here.

Kate I’s story:

38 Years old

Background: 

Following a historical back injury and shoulder operation Kate was looking to improve her fitness and mental health.

“My back feels weak and I spend a lot of time looking down (both physically and psychologically).” She was also going through a tough time at work and help confidence had really dipped. Kate had been coming to fitness classes for some time and felt she’d really benefit from more personalised support.

Together we defined Kates’ Fitness Objectives:

• Improve self confidence and reduce social anxiety.

•  To improve her shape

• To build confidence in the strength of her back. Kate suffered such extreme back pain that she spent a couple of months relying on crutches and unable to weight bare on one leg.

  Diet objectives: 

• To lose some weight but also improve the nutritional value of meals (part of Kate’s motivation was to inspire her 7 year old Daughter Brogan- a keen gymnast!).

• Overall aims: Improve social anxiety, reduce worries about her back and to be confident enough to visit the gym regularly alone.

The Three Pillars of Fitness solution: Exercise, Nourishment and Mindset:

Following an in depth movement assessment, we found one of Kate’s legs to be stronger than the other, her chest muscles were also found to be particularly tense, which is often the case for those that work in an office environment.

Exercises such as face pulls, deadlifts (see image right) and chest press were used to ensure progress in each of these areas.

“It feels great to know that for 3 months now, I haven’t missed a single workout or planned class, I never thought I would be this consistent. Thanks Andy, you’ve made the entire process fun! I now go to the gym 3-4 times a week, and genuinely enjoy it” -Kate December 2024.

Kate was not overly keen on keeping food logs or counting calories, she felt that her main meals were nourishing and filling, although snacking was a challenge. This has now improved, and is now structured. Having more planning over her snacking has allowed Kate to lose 4 kilos (around 9 pounds). Kate also enjoys the odd celebration and beer, without guilt and often prepare snacks before an evening out to avoid over indulgence when she has the munchies (prepping snacks before an evening out is a perfect compromise).

With regard to hydration, Kate says that before we began working together “I would often drink one cup of water a day. I am now consistent with just over two litres and know that I am more able to concentrate, and make better decisions when I am hydrated.”

Generalised anxiety and lacking confidence were part of daily life for Kate. As part of our work together I would often help Kate to challenge her learnt patterns around self talk, she now says that “your coaching has helped me to speak to myself with more kindness. Through practice you have helped me to build confidence in the gym and this has transferred into other areas of my life including my work, my Friendships and my Parenting.”

 Outcomes: 

Weight lost: 4.1 kilograms (approx 9 pounds)

Health check in score: 18/ 50 September 2024 to 40/50 December 2024.

Andy’s reflections “Kate had been coming to my group fitness classes for around a year before beginning individual Coaching. I knew that the Three Pillars approach would be a perfect fit and enable her to become more confident, and stronger mentally and physically. Well done Kate. See you at the gym!

“I am really pleased to have lost 4 kilos in the last 3 months, although the real transformative stuff has been my motivation to go to the gym, alone. My enjoyment of exercise and my confidence have really improved”- Kate Ierston. 

Like many people, Kate started her fitness journey by joining my online classes- I run 4 classes a week- for details CLICK HERE

If you’d like to become one of my clients, pick up the phone today and call us on 07713 328010 or use the button below.