From Couch to Confident Granny

When Sarah (not her real name) first got in touch, she was feeling stuck. In her mid-50s, she hadn’t done much exercise since her twenties and was starting to feel the effects. Everyday tasks, like climbing the stairs, left her a bit out of breath, and she was dealing with the usual aches and pains that come with being less active. What really motivated her, though, was the news that she was going to be a grandmother. She wanted to be strong enough to care for her new grandchild and keep up with him as he grew.

Sarah wasn’t a fan of the gym, so we decided to focus on home-based training. We started small, building strength and confidence with exercises that suited her abilities and gradually introducing more movement into her daily life. Along the way, we worked on her eating habits in a way that felt sustainable—no crash diets or extreme restrictions, just sensible changes that fit her lifestyle.

Fast forward two years, and Sarah’s transformation has been incredible. She’s lost 8kg, feels fitter and stronger, and now goes for regular walks because she enjoys them, not because she has to. Best of all, she’s a proud granny to a very active 18-month-old and has no trouble keeping up with him. Watching her confidence grow and seeing her embrace a healthier, more active life has been an absolute privilege.

From Overworked to Energised

James (not his real name) came to me in his mid-thirties feeling overwhelmed. With a demanding career and a young family, he had very little time for himself. Since university, he’d steadily gained weight, and he wanted to feel strong and fit again. The challenge was finding a way to balance his goals with his busy schedule, which included frequent work travel.

We agreed on twice-weekly personal training sessions for an initial three-month period. These sessions focused on building strength, improving fitness, and creating sustainable habits. Over time, James began to notice significant changes. Within six months, he had a much better work-life balance and more energy—a benefit he attributed to improved sleep and consistent exercise.

One of the most rewarding shifts was seeing James reconnect with his family in new ways. He started taking monthly hikes with them, creating precious memories outdoors. At home, he managed to fit in a weekly session on his exercise bike after his children went to bed, keeping his fitness routine manageable and realistic.

Today, James feels stronger and more confident in handling the demands of both work and family life. Looking ahead, he’s excited to begin running again and has set his sights on completing the local parkrun next year. It’s been a pleasure to support James on this journey and see him rediscover his passion for staying active.

Breaking Through the Running Plateau

Liam (not his real name) is a determined runner in his early forties who reached out to me after feeling stuck. Having completed four marathons, he was eager to step up to ultramarathons but wasn’t sure where to start. He also had a history of lower leg injuries, which made finding the right approach even more important.

We met to discuss his goals and training options and decided on a monthly in-person coaching session to address his running technique and review his training progress. I created an online training schedule outlining weekly sessions, which also allowed Liam to provide feedback for me to review. To further tailor his plan, we conducted a lactate threshold test, identifying areas where he could improve, and incorporated cross-training to reduce the strain on his legs.

After just four months, Liam saw significant improvements in his aerobic pace and felt confident about tackling his first ultramarathon. Together, we formulated a pacing strategy for the hilly, mixed-terrain race. The result? Liam finished feeling strong and ready for more. Balancing this training with a full-time job and family commitments wasn’t easy, but his determination paid off. Supporting Liam as he broke through his plateau and achieved his goals has been incredibly rewarding.

A Couple’s Journey to Fitness and Balance

Emma and Mark (not their real names), both in their mid-40s, realised they needed a change. Since working from home became their norm in 2020, they’d noticed how sedentary their lives had become. Sore lower backs and a loss of zest for life had crept in, and they decided it was time to do something about it.

They reached out to me, and together we decided on a weekly couples’ training session at their home. They had a small collection of exercise equipment, and we made the most of it. The focus was on exercises to alleviate their back pain, improve their overall strength, and bring some energy back into their lives.

After three months of consistent sessions, Emma and Mark felt ready to take on a new challenge. We turned our attention to their meal times, creating a structure that worked for their busy lives. They set a regular date for food shopping and began planning meals together. This shift reignited their love for hosting, and they started inviting friends over again, rediscovering their passion for entertaining.

Inspired by their progress, Emma and Mark planned a walking holiday in Germany—something they’d always dreamed of but never thought possible. Their journey has been a wonderful example of how small, consistent changes can lead to a more balanced and fulfilling life.

Finding Balance on the Road

Charlotte (not her real name), a busy professional in her late thirties, approached me with a unique challenge. Her demanding job involved frequent travel, both abroad and across the UK, meaning she spent a lot of time in hotels and on public transport. With such a hectic schedule, Charlotte found it difficult to maintain a consistent exercise routine. She had access to gyms and some experience with fitness, but she wasn’t sure where to start or how to make it work with her unpredictable timetable.

We decided that remote coaching was the best approach. Each month, we assessed her schedule, which often changed at the last minute, and created a plan that fit around her commitments. To begin with, we set a realistic goal: three 30-minute sessions per week. These included one strength session, one indoor cycling session, and one yoga or outdoor walk. The focus was on building a routine, with the flexibility to fit sessions in wherever and whenever she could.

After two months, Charlotte felt more confident in her ability to manage her time. We extended her sessions to 45 minutes and increased her strength training to twice a week, as it had become her favourite. She also began consciously incorporating more activity into her day, such as walking instead of taking taxis and opting for stairs over lifts whenever possible.

While weight loss wasn’t her primary goal, Charlotte noticed her trousers were fitting more loosely. More importantly, she found that her sleep had improved, and she had more energy when she returned home to her husband. Charlotte’s journey is a testament to how a personalised, flexible approach can help even the busiest individuals make time for their health and well-being.