When Clair joined Trinity, she wasn’t starting from zero. She was already rowing regularly and living a busy, full life. But like many women in their 40s and 50s, she found that what used to work simply wasn’t working anymore. We had to overhaul Clair’s nutrition, exercise and lifestyle habits to put her body in a state where she could see results.

Step 1 – Diet Overhaul

Before Clair started with us she was struggling to find the time to make healthy food, and turning to wine in the evenings to decompress after a stressful day at work. We started by removing trigger foods for two weeks to break bad habits and reset her gut microbiome to reduce cravings and menopause symptoms. Then we worked on fine tuning: increasing protein so she could recover from her workouts and rowing sessions, and dialling in her macronutrients so she felt full and satisfied whilst still losing weight every week. Her coach Laura also helped her find simple, healthy, unprocessed pre-prepared meals that Clair looked forward to and could use on long workdays where she had to eat at her desk, so nothing got in the way of her progress!

Step 2 – Strategic Workouts

Clair was already active when she joined us, rowing twice a week, but this wasn’t enough to change her body shape or build muscle around menopause. Since Clair works long hours and is often in back-to-back meetings most of the week, we kept things quick and efficient. We gave her just two 30-40 minute LIST workouts a week (low-impact strength training) – the most effective exercise around menopause – and she could do these home with minimal equipment, squeezing them into gaps in her busy work schedule. These workouts gave her the best results from the shortest amount of time, drastically changing Clair’s body composition, dropping her body fat from almost 40% to 28%, and giving her a toned, hourglass-shape figure. 

Step 3 – Coaching & Accountability

Clair had the support of her coach Laura throughout her journey to help ensure everything fitted around her busy work and family life. This helped Clair go from guesswork and gaining weight to being told exactly what to adjust and seeing rapid results (and learning what worked for her body in the process). When Clair hit a plateau in week 7-8, she said her mind was really spiralling, but Laura helped her quickly identify what was blocking her weight loss (lack of fibre in this instance), and this tweak kickstarted her progress again. Laura helped Clair understand what works for her body and life now (and why), which means Clair is now 100% confident maintaining her results on her own and never needs to diet again – our aim with all our clients!