Case studies

Case Study 1: Beth Lowers Cholesterol and Loses 30 Pounds

Background: At 40 years old, Beth was a busy mom of two, and a business owner, exercise had not been a priority for her. Her nutrition was haphazard, often lacking a grocery list, and she wasn’t drinking enough water. She frequently took naps and slept 6-8 hours per night. Recently, she received a new medical diagnosis of high cholesterol and wanted to make a change immediately.

Approach: In Phase I, Beth began with walking and a  low-carb meal plan.  She focused on time management and mindset and soul work. Moving into Phase II, she started re-attending dance and fitness classes, incorporating interval training and more intense workouts. Beth stayed close to her meal plan. By Phase III, Beth’s confidence grew, leading her to participate in 5k races and embrace endurance-based fitness, consistently eating clean each week. By Phase IV, Beth had lost over 30 pounds and was more fit than ever, embracing her evolved lifestyle as an athlete.

Results: Over six months, her total cholesterol dropped from 299 to 221 without medication. Beth’s  blood pressure improved from 160/90-100 to 120/80. She lost 26.6 pounds in the first eight weeks, reached her goal weight of 150 pounds by month four, and maintained it within a 5-pound range for over eight months. Starting to run three months in, she progressed from a 5K to a 10K race within the next three months, decreasing her pace by over 2 minutes per mile. She now lifts heavy weights, with significantly improved stamina and endurance.

Case Study 2: Stephanie’s Transformation to Health

Background: At 49 years old and standing 5’5”, Stephanie is a mother of three, including a set of twins. She works in the production and design of a magazine while also building a freelance business

Goals: She aimed to lose 80 pounds by learning what to eat to fuel her body. Stephanie consistently consumed balanced meals and snacks,  choosing nutrient-dense foods over those that simply tasted good. She added regular walks to her existing routine of martial arts, yoga, and home workouts. Overall, she wanted to stop feeling the need to fake physical confidence, become more comfortable putting herself out there, and stop feeling behind in life.

Results: In the first 2.5 months, she lost 26 pounds and a total of 42.6 pounds in six months. Her fitness saw huge improvements in strength, flexibility, and skill level in martial arts, noting, “My endurance is through the roof.” She also experienced significant changes in body composition, losing inches all over and gaining shape, tone, and definition in her legs, arms, and core.

Case Study 3: Jeni’s Balance between Work and Play

Background: At 47 years old and standing 5’8”, Jeni lives with her husband, son, and daughter. After having back surgery, she regularly did Pilates twice a week. She commutes two hours each way to the office two days a week and manages food allergies and preferences.

Goals: She aimed to stabilize her eating patterns, ensuring she ate enough food and avoided choosing processed options when rushed. For movement, she planned to add walking back into her routine.  Even though it’s challenging she wanted to stay active even on commuting days. To manage stress, she set boundaries at work and delegated more tasks. Her goal was to have consistent energy levels, avoiding the usual ups and downs, and to lose 32 pounds.

Results: She has lost 35 pounds and improved her nutrition by moving from undereating to eating proper amounts at the right times with little to no cravings. For movement, she now walks 3-4 miles a day or combines shorter walks with HIIT workouts. Walking with her husband has become a time for them to connect and plan their days. She craves movement, which helps her sleep better, and she takes one commute day as a rest day. With better coping mechanisms for stress, she no longer lives solely in day-to-day work life and creates time for herself. Her energy levels have greatly improved, and she no longer wakes up tired.