How Kate Lost 10lbs and reclaimed her energy in 4 weeks
These women weren’t starting from perfect conditions. They were busy, tired, unsure.
All looking for something that finally made sense for their life.
KATE, MOM OF TWO, 39 YEARS OLD
THE CHALLENGE
Despite working out and “doing everything right,” Kate felt stuck, frustrated, and discouraged. As a busy mom, guilt and self-doubt took over every time progress stalled.
TRAINING WITH TONY
Kate committed to a structured plan that fit her life, short, effective workouts, realistic nutrition, and consistent accountability.
THE OUTCOME
Fat loss, visible shape changes, and renewed confidence. Kate didn’t just lose weight, she rebuilt trust in herself.
How We Did It
These women weren’t starting from perfect conditions. They were busy, tired, unsure.
All looking for something that finally made sense for their life.
Nutrition
Flexible macros, not restriction
We ditched the all-or-nothing mentality. Sarah learned to fuel her body with foods she actually enjoys, while still hitting her goals.
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Personalized macro targets based on her lifestyle
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No foods were 'off limits' - balance was key
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Weekly check-ins to adjust based on progress
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Simple meal prep strategies for busy weeks
Training
3x/week strength focus
Quality over quantity. We focused on compound movements that gave Kate the most results in the least amount of Time
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Progressive overload to build strength
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30-45 minute sessions - efficient and effective
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Home and gym workout options
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Built confidence in the weight room
Mindset
Weekly accountability calls
Transformation isn't just physical. We tackled the mental blocks holding Sarah back from becoming her best self.
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Weekly 1:1 coaching calls
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Reframing negative self-talk
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Celebrating non-scale victories
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Building habits that last beyond the program
At a Glance
16 weeks
PROGRAM DURATION
000
-18 lbs
WEIGHT LOST
While building muscle
-8%
BODY FAT
From 32% to 24%
+40%
STRENGTH GAIN
On compound lifts
94%
ADHERENCE
Workout completion rate
Dropped 2 dress sizes
NON-SCALE WIN
000
ALLISON, PEDIATRIC OT & MOM, 36 YEARS OLD
An elementary school teacher with medical limitations who felt stuck and afraid to train. Karen achieved sustainable fat loss through personalized, pain-aware fitness coaching focused on functional strength, realistic nutrition, and long-term consistency.
AISHA, HR MANAGER, 35 YEARS OLD
Aisha felt stuck after years of inconsistent progress and extreme dieting cycles. Through personalized strength training, culturally flexible nutrition guidance, and realistic lifestyle changes, she achieved sustainable fat loss while improving energy, confidence, and consistency — without giving up the foods she enjoys.
KAREN, ELEMENTARY SCHOOL TEACHER, 37 YEARS OLD
An elementary school teacher with medical limitations who felt stuck and afraid to train. Karen achieved sustainable fat loss through personalized, pain-aware fitness coaching focused on functional strength, realistic nutrition, and long-term consistency.
DEB, NIGHTSHIFT WORK, 33 YEARS OLD
Deb was dealing with a diagnosis of depression before she made a change for herself. She had a goal to get off her depression medication and find her confidence again. Now she travels the world, having the energy for both her body and mind to enjoy every bit of it (and the dogs join her adventures!)
JEN, CORPORATE ANALYST, 36 YEARS OLD
Jen was working out regularly but saw little progress and constant burnout. Through personalized programming and sustainable nutrition, she learned how to train smarter, not harder — improving energy, strength, and body composition without restriction.
Program FAQ
Common questions about coaching