RESULTS FROM PERSONAL TRAINING & ONLINE TRAINING
Hayley
Hayley, a busy professional in her early 40s, had always struggled with her weight, juggling work and personal life while trying to stay healthy.
She attended group training in my personal training studio, where we shifted her focus toward strength training, setting clear, goal-oriented targets that kept her motivated. This led her to compete in a few amateur strongwoman competitions, a thrilling and empowering experience that made training fun and rewarding.
As strength training became a regular part of her routine, she realized that nutrition also needed to be a priority. Together, we developed a sustainable plan with simple macronutrient targets that were easy for her to hit while encouraging her to be more active outside of the gym.
The result? Hayley lost 20kg in just six months, feeling stronger, healthier, and more confident than ever.
Richard
Richard had attempted to lose weight on his own multiple times, but with limited success. His main issue was drastically cutting calories too quickly, which led to unsustainable results. To solve this, I took the guesswork out of the process. We created a meal plan together, starting with a balanced 2800 calories, and set clear daily activity goals.
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To prevent the dreaded 'skinny fat' situation, I developed a training program tailored to his busy work schedule. Richard also had regular personal training sessions in my personal training studio to maintain intensity and ensure his technique was correct.
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Richard stuck to the plan, and after eight months, he had lost 30kg and became stronger!
While there were some bumps along the way, we were able to work through them thanks to our regular, open communication.
Hayley
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Hayley is a dedicated single mum who initially came to me for personal training to learn how to lift weights safely and effectively. With the challenges of balancing motherhood and life, she transitioned to online training after the onset of COVID.
Through meticulous planning of her nutrition and a tailored workout routine, we focused on strengthening her weak areas, like her glutes. Over time, her hard work and commitment transformed her body, taking her from a "skinny fat" cardio lover to a confident competitor.
Her incredible dedication paid off when she won the overall female category at the UKUP Scotland bodybuilding show. Hayley didn't stop there—she also took the stage at the prestigious PCA Universe competition, proving that with focus and perseverance, anything is possible
Oli
Oli, in his early 30s, had done a photoshoot previously but wasn’t satisfied with how lean he looked. He had put in years at the gym but hadn't quite achieved the muscle mass needed for that defined look. I had to be upfront with him—he simply didn’t have enough muscle to appear truly lean, a tough realization for someone who had worked hard in the gym.
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To change that, Oli followed a hybrid approach, attending group training sessions at my personal training studio while also receiving online coaching. The new plan focused on muscle-building, increasing training intensity with workouts close to failure, and ramping up muscle group frequency—no more gym bro splits! He meticulously logged his workouts, tracking strength as a key indicator of muscle growth.
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On top of that, we dialled in his nutrition. Oli needed to eat more, so we developed a meal plan to slowly gain weight, eventually reaching 115kg. Then, 20 weeks out from his next photoshoot, we began the fat loss phase. He consistently dropped 1kg per week, finishing at 95kg for the shoot.
The transformation was remarkable—after 14 months, he had built significant muscle and finally achieved the defined look he wanted.
Alex
Alex, a woman in her mid-30s, came to me with a goal of achieving a bikini model physique. She was tired of being skinny and wanted to develop more curves. However, I knew this journey wouldn’t be easy, as many women are reluctant to hear that gaining weight can be part of the process.
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Alex attended my group training sessions at my personal training studio, where we focused on strength and muscle development. After a thorough consultation, I convinced her that she needed to eat more, prioritizing overall calories and higher protein intake, evenly distributed throughout the day. Along with this, I set up a rigorous training plan targeting key areas like the glutes, hamstrings, adductors, back, and shoulders to sculpt the bikini body she desired.
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Throughout the process, Alex sent in weekly check-in pictures and data to track progress and reassure her that despite gaining weight, her body fat levels weren’t rising drastically. I reminded her that as long as she was getting stronger and her weight was gradually increasing, she was building muscle. Starting at 57kg, Alex reached 65kg.
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As summer approached, we shifted to a dieting phase to shed any excess fat she’d gained during the muscle-building period. The photos show a transformation from 58kg to 62kg, with clear signs of more muscle and a leaner physique. Well done, Alex!
Damien
Damien, a busy professional in his mid-50s, had always kept fit but had never really ventured into weight training. With a sedentary job, he found that as he aged, the weight began to slowly creep on. He decided to join the gym and initially focused on getting stronger.
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Damien attended my group training sessions at my personal training studio, where he learned proper lifting techniques and built confidence with strength training. After six months of lifting weights, he realized that to truly transform his physique, he needed to pay closer attention to his nutrition.
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As a vegetarian, we worked together to develop a varied, high-protein diet that suited his lifestyle. Along with improving his diet, Damien also increased his activity levels outside of the gym.
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The results were incredible—he lost 20kg and achieved a leaner, stronger body. It’s a perfect example that it’s never too late to change your body and fitness!
Clare
Clare, in her early 40s, has been training at Excel in my personal training studio for an impressive 5 years. During this time, she lost 20kg and achieved remarkable results, including competing at a national level in Strongwoman despite having no prior experience in strength training.
The photos above show two different photoshoots, taken 9 months apart, where Clare is the same weight—64kg—but with a noticeably different physique. This transformation is the result of shifting her focus from pure strength training to hypertrophy-based training, while also honing in on her nutrition.
Her dedication to refining both her training and diet has truly paid off, showcasing how consistency and strategic adjustments can lead to incredible changes.
Rhiannon
Rhiannon set out on a full-body transformation, determined to achieve a strong, athletic physique. From the start, I made it clear that building muscle—especially for women—is a slow process requiring patience and consistency. She assured me she was in it for the long haul, so we focused on making every aspect of her training and nutrition as effective as possible.
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First, we prioritized mastering proper training techniques, ensuring she trained with high intensity and pushed close to failure. At the same time, we overhauled her nutrition, increasing her protein intake while optimizing carbohydrate timing to fuel her workouts. By structuring her carb intake around her weight training sessions, we maximized performance and recovery.
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The results speak for themselves. In just 16 weeks, she has made impressive strides toward her long-term goal. Despite only a 4kg difference on the scale, she has successfully shed fat and gained muscle, setting a solid foundation for the next phase of her transformation.