Client Showcase: Kendra – “I had to learn how to prioritize myself”
Today’s client showcase is all about Kendra! She is an incredibly hardworking emergency room physician’s assistant, and she has always known what it means to be healthy from a public health perspective. But for herself, it’s been a challenge to find a version of healthy habits that gels with her busy schedule – something that got results, but was actually sustainable.
After experimenting with all-consuming plans that felt too restrictive, Kendra was getting frustrated with her weight creeping up. She decided to seek out online personal training, and I’m so glad she did!
After about nine months of working together, Kendra is reaching the end of her weight loss journey, and has already lost:
- 22 pounds of fat
- 4.5 inches off waist
- 4.5 inches off hips
Kendra has experienced wonderful results thanks to her hard work and consistency, but one of the biggest changes that I’ve been happiest to see is her focus on exercise – particularly strength training. As a result of following a resistance training program (as well as hitting her protein goals), Kendra has not only lost weight, but has gained several pounds of lean muscle mass as well. I am very happy for her!
Here is Kendra, in her own words…
Client Showcase: Kendra
Before working together, I had lost about 60 pounds but gained back almost 30. I lost weight by restricting calories and exercising 4-5 times per week. I did the best with what I knew, and starting to exercise again was definitely a good thing to get me moving, but I mostly did random workouts.
My nutrition habits were also not sustainable. I learned more about what a “healthy plate” looks like while losing weight, but I was too restrictive and couldn’t sustain any of my new habits. My attempts to lose weight were a step in the right direction, but I needed more guidance on how to be more realistic and stay consistent.
Trying a New Solution…
I was approaching my mid-30s when I reached out for online training. I was frustrated with my weight going up again, and I was upset that I had gained so much weight back without really understanding why or how.
I was hoping to find a nutrition and fitness program that would allow me to lose weight again, maintain at a healthy weight for my height, and above all be sustainable into the future.
Rachel here: this is a very common client scenario for me. Many people lose a large amount of weight on a plan that is not realistic long-term, and then the weight starts to creep back on as soon as the strict lifestyle starts to relax into normalcy. If you experience this happening to you, it’s super smart – like Kendra – to reach out for help and arrest the weight gain with a more sustainable plan.
I had some doubts as to whether or not online training could actually work, but at the same time I knew that it would work if I put the effort in and actually committed to making the changes that were recommended.
Results, Weight Loss and Beyond…
These are the physical results I’ve experienced over the last 9 months:
- 20 pound weight loss
- Lost fat and gained muscle
Rachel here: for the sharp-eyed readers… the reason there is a discrepancy (Kendra says she lost 20 pounds and I said she lost 22 pounds) is that she is referencing total scale weight and I am referencing fat loss specifically. Kendra gained muscle as part of her strength training journey, so her total fat loss was actually more than her weight loss. Okay, back to Kendra!
But I’ve also experienced changes in thinking and habits, like these:
- More strength training with a goal of getting stronger, and not just burning calories
- Being consistent with workouts whenever possible, but also feeling it’s okay to miss one here or there when life happens
- Adding in the right foods is more important than cutting out all the “wrong” foods, like adding in fiber and enough protein, instead of cutting on carbs/fat
- Learning to eat in moderation
- Getting back on track after a bad day or week; I can just pick right back up and there is no need to give up
Rachel here again: every mindset shift that Kendra lists above is more important than any one nutrition or exercise strategy. The long-term ability to “reset” yourself quickly once you start feeling misaligned is crucial.
In terms of my relationship with food and with my body, it’s a lifelong process that I always will need to be mindful of, but it’s a lot easier and more automatic when the right habits are set up to allow me to be successful.
Handling Curve Balls…
Traveling out of the country was definitely a challenge to keep up good habits while on a totally new routine, but it was possible with advance planning and help. I had travel stretches to do at the end of the day, I brought high protein snacks with me every day, I focused on getting a lot of steps in, I drank a lot of water, and I added in fiber at meals whenever possible. And above all I prioritized getting back on track after a few days of rest at home.
Rachel here: I just wanted to highlight the fact that Kendra spent a week in Switzerland on an absolutely beautiful girls trip, and it did not set her back on her goals literally at all. If you are someone who loves to travel but has trouble keeping your lifestyle consistent, set up a Zoom call with me because I am a big travel nerd!
Changes in Mindset
I have used my busy work schedule as an excuse in the past to let my nutrition and exercise habits fall by the wayside. I had to learn to prioritize myself first and foremost. Work, family and other commitments are important but my first priority is now taking care of myself and that means planning most of my meals, eating nutritious foods most of the time, blocking off time for workouts and doing them most of the time, knowing when I need to rest, and just getting back on track if I fall off or have a bad day.
Rachel here: in terms of demanding jobs, an author/speaker I recommend frequently is Nedra Glover Tawwab. She’s a therapist who has written extensively about healthy boundary-setting. Check out her TED video on setting boundaries at work, since this is often a part of developing a healthier lifestyle!
Another new idea for me is planning how to switch to maintenance, instead of ending a diet once I’ve lost the weight. My plan is to switch over within the next 6 weeks. I plan to continue my nutrition and fitness habits as well as my daily step goal, but will just eat more if I still feel hungry. I have learned that I cannot go back to what I was doing before I started online training, as I could very likely regain weight.
I am so pleased for Kendra that she is on her way to maintenance, and is actively planning for it! I am really impressed with how she has incorporated consistent exercise into her busy schedule. She is a great example of applying mindset shifts so that willpower becomes habitual, instead of effortful.
If you relate to Kendra’s story and you want to explore online personal training, schedule a free Zoom consultation to talk about your goals and lifestyle with me!
