Louise’s commitment to a lifestyle change and consistency in hitting her step targets has paid off as she celebrates achieving her weight loss goal and much more.
Through an intensive nutrition programme with PP, Louise achieved her initial target weight and now has her sights set on a bigger goal – walking 100 miles to raise money for Breast Cancer.
“I’m taking part in Walk 100 Miles in May to help Breast Cancer Now to fund their world-class research and life-changing care for anyone affected by breast cancer. After lockdown, I had certainly put on a few pounds and I was not ‘match fit’! In January, I decided to take up an eight week challenge to lose weight, thanks to Gina from The Performance Project. Part of this programme, alongside calorie counting was to walk daily. The target started at 6,000 steps a day but soon progressed to 13,000! Four weeks in I slipped on one of my walks and broke my elbow. But I didn’t give up, arm in a sling I carried on walking and ended up hitting all my step count targets and losing 19lbs.”
What made you decide to get on the eight week intensive nutrition programme?
Louise was already a member at Performance Project when she decided to join an eight week intensive nutrition programme. Lockdown had affected her in the same way that it had affected many people after not being able to train in the gym for so long and she was feeling pretty deflated at having put some weight on.
Louise no longer liked what she saw in the mirror and didn’t feel as fit as she previously had so she felt it was time to do something about it.
“After a year of lockdown, I had put on a few pounds and was not ‘match fit’. I started to buy bigger clothes and really didn’t like what I saw in the mirror.”
She saw the eight week programme that we were running and jumped on it in the hope that she could lose some weight in preparation for her daughter’s wedding and to feel better within herself.
Her original goal was to lose 12lbs … well, she absolutely smashed that goal and much more! Louise has now lost 19lbs and is continuing with her new diet and lifestyle.
How were you feeling physically and mentally before starting the programme?
When lockdown hit and we had to move online Louise didn’t really get on with Zoom training sessions – they’re definitely not for everyone – and this made staying in shape that much harder.
Louise missed working out in the gym and with no weights to use at home the weight crept on. Eventually she realised that she needed to do something but she didn’t really believe that she could be that person who lost lots of weight.
“At the start of the programme I felt physically unfit and uncomfortable in my clothes (hence buying bigger jumpers), unattractive and tired.”
At the start of the programme Louise not only doubted her ability to achieve her goals but she also felt uncomfortable with herself. She didn’t enjoy feeling unfit, lacking energy or having to size up and buy bigger clothes.
That’s where the PP nutrition programme came in – the accountability offered by such a programme as well as the expert advice and support meant that Louise could take the guessing out of the equation.
She had targets to meet every week when she checked in with her nutrition coach, Gina, and she hit them week in and week out through hard work and commitment. The programme also provides support and encouragement when things feel tough, and advice when tasks feel unmanageable.
What did you want to achieve?
At her initial weigh-in Louise weighed just over 11st 11lbs (165lb). Her goal was to lose weight and hit 11st or under within eight weeks in preparation for her daughter’s wedding and to feel better within herself.
What results have you seen during and after the programme?
At the start Louise was set the target of walking 6,000 steps a day. She found this quite easily manageable and enjoyed it as it got her away from her desk for 30 minutes or so a day. She immediately felt better as she was taking a break from staring at a computer screen and getting some fresh air.
She also quickly started to see the pounds falling off and this motivated Louise to walk more. Before long she was going over her steps target as she was really enjoying the walks, going a little bit further each time and discovering new routes.
She then started to jog 100 steps, walk 100 steps, jog 100 steps as she was feeling fitter every day.
Louise was also enjoying the nutrition side of things as she didn’t have to completely give up her favorite foods and didn’t feel deprived of anything. Instead she made her diet more varied and started to really enjoy the variety.
More and more weight was coming off and by the start of week five Louise was 5lb down, her body measurements were smaller and she was feeling great. She felt fully committed to the programme, loving the results so far and was highly motivated to carry on!
She decided to step things up and jog home from Cuckfield one day but unfortunately the weather had been rather snowy and icy and Louise slipped over and broke her elbow. Not a great start to the week!
Undeterred by her accident Louise still managed over 11,149 steps that day even in a plaster cast! She wasn’t about to give up all the good work she’d done so she carried on walking every day, managing to exceed her step targets wearing her plaster cast.
Then came surgery on her elbow, followed by excruciating pain and with the use of only one arm for a while so Louise was unable to cook and she started getting takeaways instead. Luckily she had learnt how to manage her calories around this and adjusted her intake at other meals.
She carried on walking with her arm in a sling and ended up losing more weight than ever the week following the surgery. She increased her steps even further, going over her most recent target of 91,000 steps a week.
One of the benefits of an increasing step count was seeing some beautiful countryside locally as Louise got her husband Eddie involved and they started planning long weekend walks!
At the end of the initial eight week programme Louise had smashed all her targets and was feeling so good that she decided to continue with nutrition coaching with Gina for another four weeks.
“The support was excellent and I got to my goal of being under 11st. Final weigh in after eight weeks was 150.2lb – a loss of over 15lb and a final centimetre loss of over 28cm. I like to put the measure round me to show the size I was!”
By the end of the programme Louise had to buy new clothes as she was now a size 10 – something she wouldn’t have even dreamt of before she started. And her success hasn’t stopped there. With the lifestyle changes she made and the ways she learned to manage her nutrition, Louise has continued to lose weight and is now feeling fitter than ever.
Louise’s results in measurements
Over 12 weeks Louise lost the following from each area:
Louise was a size 12-14 when she started the programme and by the end of it she had dropped to a size 10.
Steps and activity results
Louise’s step count went up from:
|Week 1||6,000 steps per day|
|Week 8||13,000 steps per day|
Will you continue with any lifestyle changes you made?
Louise feels certain that she will continue to maintain the changes she has made as she is still enjoying food and drink but without putting weight on and she now looks in the mirror and likes what she sees.
“I’ll definitely carry on, I don’t want to go back to how I was. I am eating and drinking well, enjoying feeling fitter and like how I look.”
Would you recommend nutrition coaching to other people?
Louise enjoyed huge success on the intensive nutrition programme through her commitment to the process and her continued hard work but she feels she couldn’t have achieved the success she has without the support and accountability that the programme provides.
“I would definitely recommend nutrition coaching to other people, it has been a big success for me and opened my eyes to nutrition and I can still have the odd takeaway and manage the weight in the week.”
Is there anything else you’d like to add?
Louise wants to point out that she still eats and drinks what she wants, such as roasts on Sundays, and a gin and tonic every evening. She committed to a lifestyle change rather than just seeing the programme as a short term temporary solution.
She took all the information that she learned on the programme and has changed her behaviours to create new habits for the long term – habits she can stick to going forwards and maintain the results she achieved.
“Gina was a great support and I was determined to lose the weight. I really would not have done it without her. I also was not going to let a broken elbow get in the way either! I am still walking although I have to fit these in with the gym and work. I am much more positive and happy in my new routine.”
Since driving up her step count through the online coaching process, Louise is now challenging herself to walk 100 miles in aid of Breast Cancer.
Congratulations Louise, you absolutely smashed it!
If you’d like to donate to Louise’s Breast Cancer Now fund and support her on her mission to raise money for this very worthy cause please visit her Just Giving page here.