One of our clients lost 60 lbs so far! Due to living a very busy and stressful life, she had a hard time finding time to exercise and figuring out how to gain control of her eating. She has never lost more than 25 lbs and had many periods where she would lose weight and then gain everything back. Her main problems were eating out too often and using food as stress relief.
This client had poor overall fitness, including knee pain and mobility restrictions. In addition to losing weight, her goal was to be able to run, swim and surfboard again with ease and without pain. She also wanted to lose belly fat and tone her arms and inner thighs.
Our first step was to replace bad eating habits by introducing new, healthier habits. Research has shown that if you want to change any habits it is best to find a replacement habit as opposed to just removing that particular habit. For example, we started by introducing more protein and vegetables with every meal and a focus on meal planning. This meant being proactive as opposed to reactive.
Eventually we moved to tracking calories/macronutrients for some of the meals to get a good idea of caloric values of different foods. This served as a great learning tool and helped her make better and more intelligent choices whenever she was not sure what or how much to eat.
To help with consistency we introduced frequent check-ins. Every few days she had to fill out specific questionnaires sent through TO Kinesiology app, that helped us decide the best course of action.
Sometimes life get's tough and and like most clients I coach, there were many times she felt like quitting. Having someone there beside you to share this journey with you and be a voice of reason, helped immensely to stay on track and keep priorities in mind.
To correct flabbiness on her upper arms and inner thighs, we combined progressive strength training and various forms of cardio that helped her lose fat in these areas along with building muscle that gave her a more toned look.
To reduce pain, we focused on specific weak points around her hips and knees that were holding her back. This helped to increase single leg balance which is important for her to be able to run and surf again. Incorporating exercises like split squats, lunges, single-leg hip hinges and single-leg presses played a crucial role in both pain reduction and strength.
Along the way she learned important nutrition and exercise principles that helped her become more self-sufficient thus ensuring long term success and not just temporary results.
Besides being at her lowest weight now than she has ever been before, she managed to reduce waist circumference, tone her arms, shape legs more and enjoy outdoor and sport activities pain-free!
NEM - NEMANJA SAMBAHER
Nem is the owner and head coach at TO Kinesiology. He is a certified Personal Trainer and Registered Kinesiologist with a Master of Science degree in Kinesiology. Nem is a published author with a strong science background with some of his papers appearing in journals like Neuroscience, Scandinavian Journal of Medicine and Science in Sports and Journal of Strength and Conditioning Research. He's also been featured for online publications like Stack.com, Running Room, Applied Physiology, Nutrition and Metabolism, etc. You can read more about Nem here.
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