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Meet Jenny!
She’s just finished her first 4 weeks of coaching with me...
Like so many of you, she started 2024 pretty determined, she was making a huge effort to get into that big box gym in Amersham, 4 times a week and wanted to lose weight.
When she approached me back at the start of February, she was pretty fed up…
Jenny was considering binning it all off because it was bloody hard work, why was it hard work? Because she didn’t really know what she was doing, it was a chore for her and she was seeing ZERO changes.
You can’t blame her really!
I told her to cancel her gym membership and put that money towards my 28 day coaching trial and if she didn’t see changes by the end of Feb, I’d continue to work with her until she did see changes.
Needless to say, she was up for it!
Now then, aside from slogging away in the cardio area of the sweaty gym 4 times a week, Jenny hadn’t really changed much else. She spent her working day sat at her desk at home like most are nowadays.
Here’s what we planned for her first 4 weeks…
Week 1
1 x 20 minute walk, outdoors, per day, she opted to do this in the morning before work or during her lunch break. We also agreed that she wouldn’t sit for any longer than 60 minutes at a time when working.
Week 2
2 x 15 minute walks, outdoors, per day, she did one before work and one during her lunch break. Also, as well as not sitting for any longer than 60 minutes at a time when working, we added that she would take any calls or meetings, standing.
Week 3
Initially we planned to do 3 x 15 minute walks per day however, logistically, it was easier to extend her morning and lunchtime walks by 5-10 minutes. This was the only change made to this week.
Week 4
We agreed to accumulate 60 minutes worth of walking per day. It was down to Jenny when this happened but she had to tell me her intentions every morning. Throughout her working day, we changed to sitting for no longer than 30 minutes (she had a timer setup on her desk), every 30 minutes, she would get up and not sit for 5 minutes. We also kept the standing meetings and calls.
So, to confirm, Jenny did NOT go to the gym for the entirety of these 4 weeks (she actually cancelled her gym membership and saved herself £70). As well as the above, she also kept a photo food journal for weeks 1, 2 & 4 which was synced with me via my coaching app, she was not told what to eat and when to eat it, she was not restricted in any way and did not count calories. I did provide feedback on her food journal throughout, it’s my job after all. Some of the feedback included controlling portion sizes (she was eating similar sized plates of food as her male partner), some guidance on snacks and some advice around eating intuitively (eating when actually hungry, not bored or thirsty).
How much did Jenny lose in these first 4 weeks?
3 pounds
Was she surprised at how easy losing that 3 pounds was?
Yep!
Has she stuck around?
Of course! She’s signed up for 6 months hoping to be in the best shape of her life come her summer holidays!
Want to be like Jenny and lose weight the easy way? Get touch!
Thanks for reading :)
Dan Bryan
The Thrive Health Coach
I specialise in sustainable weight loss for beginners and frustrated yo-yo dieters with bespoke 121 health coaching. I'm based in Amersham but cover all the surrounding areas including Little Chalfont, Chesham, Berkhamsted, Tring, Aylesbury, Watford, High Wycombe, Beaconsfield, Rickmansworth and Chorleywood.
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