Mum of three Clare worked hard over 12 weeks with Fitness Witch, to achieve some mind blowing results.
She demonstrated that it is possible to balance a busy work and family life with good living, exercise and healthy food choices.
Clare lost an amazing 2 stone (13kg), decreased her body fat by 10% and lost inches all over!
The end of the Building a Better Body programme left her exclaiming, “No wonder none of my clothes fit me anymore!”
Clare wanted to lose weight, tone up and develop lean muscle. She wanted to build strength for everyday living, strengthen her upper body and improve her sense of general well being. It was also important for her to build her energy levels and cardio capacity in order to help her get active with her three (highly energetic!) boys.
Nutrition wise Clare wanted help and advice on making healthy food choices, aiding weight loss and boosting energy levels.
Together we designed the following SMART goals:
Short term (2-4 weeks):
1 - Tone up. Reduce waist between 2-2.5 cm and upper thigh 1-1.5cm
2 - Increase energy levels in the afternoon: Cut out refined sugars and starchy snacks. Include slow release carbs (fibre) & vitamins: nuts, seeds & fruit. “Eat a rainbow”
Medium term (4-6 weeks)::
1 - Develop Strength for Active Daily Living, especially upper body. Build strength in legs, arms, core. Build resistance level by 2kg.
2 - Encourage weight loss: Limit starchy carbs to lunchtime. Stick to high fibre, high protein evening meals. Include three to four portions of green veg with lunch and evening meals.
Long term (8-12 weeks):
1 - Decrease body fat by 4-6%. Improve mental well being
2 - Improve core stability and build muscle in key tone areas. Twice weekly resistance programme plus self led.
3 - Encourage weight loss: Apply a “whole nutrition” approach to breakfast. Include a good mix of fruit, protein (fat) and fibre – eg oats, yogurt and fruit.
When we started training Clare had mild scoliosis of the spine which encouraged a slight elevation of her right shoulder and a limited range of movement. We started gradually mobilising the joint and using low levels of resistance to start strengthening the muscle around the joint.
We worked together to progressively build resistance levels building strength and developing lean muscle in the upper body. We worked on core engagement and postural alignment. We also started to work on building muscle in the legs and core in preparation for running conditioning / high impact cardio.
I developed an ‘at home’ workout for Clare which focused on upper body conditioning and lower body weight exercises.
Clare worked hard on her self-led programme. She was massively focused in the sessions learning exercises thoroughly and giving it her all. She instantly adopted the advised dietary changes and as a result saw some very satisfying changes by week four.
Once Clare began to experience improved range of movement and muscle development we were able to start progressive and explosive cardio, including circuit training, kettlebells and running conditioning. This approach was essential to aid fat loss, build cardiovascular capacity and maximise metabolic adaptation.
Clare worked hard exceptionally hard and achieved brilliant results.
She embraced the training fully – both nutritionally and physically – demonstrating unusual levels of motivation and determination to reach her goals.
Clare lost 2 stone (13kg) over 12 weeks, her BMI dropped from 30.9 to 26.3, her body fat decreased by 10%, from 41.2% to 31.9%, Clare decreased upper arm circumference (bingo wings!) by 3cm and toned thighs by 7cm.
She reduced waist measurements by 11cm and 16cm on her hips.
Although there is still work to be done Clare’s scoliosis shows vast improvement. Clare now experiences a much more comfortable range of movement in her right shoulder together with better postural alignment.
Clare is stronger, happier and fitter. She is able to run 5km while her boys cycle or run around next to her. They really enjoy being active together as a family.
Clare has really shown it is possible to fit exercise and healthy eating into a busy life. She has made fitness a part of who she is.
Even when it’s tough going, she pushed me on – you can’t quit with the FitnessWitch! I would thoroughly recommend giving her a call and make that first step to a new you!