Client Success Story: Meredith
I started working with Meredith last year, and she is a refreshing client success story because she was absolutely uninterested in losing weight! Although I love a good dramatic “transformation” story, at the same time, it’s a treat to coach someone who is focusing exclusively on ideals like:
- getting stronger and building muscle
- staying more consistent with exercise overall
- reducing/eliminating musculoskeletal pain
- aging healthfully (especially into the mid-life transition of perimenopause)
- tuning up eating habits to match a busy, demanding lifestyle
Plus, I related a lot to Meredith, since she is a business owner – she is the founder and queen of the Sweet Baton Rouge® empire, she is highly involved in her business, and she is busy. She’s a mom (and a grandma!), she plays competitive tennis, and she’s got a full life.
But she was also burned out on too much takeout and not enough time for self-care, and on top of all that, her hip pain was limiting not only her day-to-day mobility, but also her athletic performance for one of her favorite activities: tennis.
When we started working together, we focused on:
- creating short, do-able workouts for home with very minimalist equipment
- tackling one meal at a time (categorically) to improve the profile of her diet
- following a progressive strength training program to build muscle and lose fat
- developing training habits that built stronger, more balanced hips and core
- not sweating the small stuff – all the extra details of a rigid “clean” lifestyle that truly just add more stress (i.e., having every meal home-cooked, etc.)
Over 6 months, Meredith’s fascinating result was that she lost not a single pound of scale weight, but based on her measurements, she likely lost 6 pounds of fat and gained 6 pounds of muscle! This is a perfect example of body recomposition – you lift weights, eat more protein, improve the general health of your diet, but don’t eat any more (or less) calories than you were before.
Plus, Meredith wasn’t only fitting better in her jeans – she lost the nagging hip pain, too.
Now, I’ll let Meredith tell her story in her own words…
“My time is my most valuable asset…”
I’ve spent the last 15 years building my business, Sweet Baton Rouge®, and loving every minute of it. As the founder, my time is my most valuable asset. I recently turned 46, and while I’ve successfully built a team that allows me to step back, play more tennis, and work from home, the age-old challenge remains: how do I stay fit, strong, and healthy when I barely have an hour to spare?
I’ve always been active. I was a runner in a past life and know my way around a gym. But life catches up, and time for myself often gets shoved to the bottom of the list.
“My body was letting me down…”
Last summer, I was on my second trip to Europe—an experience I love and look forward to. But this time, something was different. I started experiencing sharp hip pain, stemming from my hip flexor, to the point where walking became a struggle. It was a painful realization: I had worked hard to earn this trip, but my body was letting me down.
I knew right then and there that I needed to do a better job with my nutrition and fitness goals. Time for me is the most valuable thing, and I refused to believe that I needed a grueling hour-long session to see results. I wanted something I could do from home, lifting weights to rebuild my strength.
“Focusing on small, consistent steps…”
When I started looking for a solution, my goal wasn’t weight loss; it was a fundamental change in body composition—turning fat into muscle. I was already leaning into protein, but having a coach walk me through better, simpler choices made a big difference. The biggest change in my mindset was letting go of the need for immediate, drastic results and focusing on small, consistent steps.
Week by week, I started seeing small changes that built my own motivation, but the real growth kicked in around the fourth month. Suddenly, I was not only lifting stronger weights but also feeling better overall. This was crucial for me, especially as I navigate the weird phase of hormonal shifts. Being proactive about aging is my main focus—I want to be strong and feel my best for the long haul.
“I love being strong again…”
The key to my consistency? The format of the workouts. They are flexible, effective, and fit seamlessly into my busy schedule.
I love being strong again. It’s an outlet for me to step away, focus on myself, and manage the anxiety that comes with running a business. When I finish a workout, I feel better, which allows me to do better for everyone else around me.
I’ve kept my nutrition super simple and focused on protein and fiber:
- Breakfast: High protein
- Mid-Morning: Smoothie
- Lunch & Dinner: Protein-focused meals
It’s all about consistency and focusing on the future, not a quick fix.
If you’re stuck, feeling like you don’t have time, or worried about your next vacation being sidelined by pain, remember this:
- Be proactive – don’t wait until you’re struggling to walk on your dream vacation. Pick up your weights today.
- It’s okay to focus on yourself. This is not a selfish choice; it is a necessity for your long-term success and happiness.
- Set realistic expectations – it takes time. It took me until month four to really see the growth, and that’s perfectly okay. Be patient and consistent.
Seek out a coach like Rachel and let her create a program that respects your most valuable resource: your time. You can be successful in business and feel strong and energetic in your body.
Cheers to strength!
Meredith “graduated” after her 6-month program and she’s flying on her own now – if you want to apply for a coaching spot to go on a similar journey, click here to answer some questions and get the process started.
If you want to see the kinds of “convenience” meals recommendations I made for Meredith, check out this blog post about healthy fast food (which I basically wrote for her).
And if you want to nab beautiful, high-quality local gear for Mardi Gras or next football season, you can visit Meredith’s store in-person at Perkins Rowe, or click here to order online!
