If you’ve ever stood in front of the mirror wondering, “How did I get here?”, don’t worry. We’re going to share a story of one of our clients who’s been there too and reclaimed her body and confidence.
At 46, Nicky was tired, sore, and stuck. Her clothes didn’t fit, her energy was gone, and her knees and back were in constant pain. The woman she saw in the mirror didn’t match the woman she felt she used to be.
But just over a year later, Nicky is three stone lighter, stronger than she’s ever been, and full of energy. She’s back in clothes she loves. Her waist has dropped nearly 10 inches. And she’s doing workouts that leave her feeling empowered and not broken.
Her journey is proof that you don’t need to diet, do endless cardio, or punish yourself to see incredible changes after 40.
If you’re looking for a sustainable, long-term way to change your body and feel like yourself again, this is how Nicky did it.
Where Nicky Was Before Trinity
Before joining Trinity, Nicky was stuck in a frustrating cycle.
She was just under 12 stone, with a waist measuring 35.5 inches and hips at 44 inches. She wore a tight size 14, but admits she probably should’ve been wearing a 16. Most of her clothes didn’t fit, and even her largest items felt uncomfortable.
“I felt heavy, fat, unfit, tired. My knees and back were really painful. And I was embarrassed I’d let myself get to that point. I was mortified taking my before photos.”
Nicky used to run regularly in her younger years. So when she wanted to lose weight, she instinctively tried to run or use an exercise bike, but it just made things worse.
Her joints ached. Her energy tanked. And worst of all, none of it worked.
“It was depressing. Running used to help me drop weight quickly. But it wasn’t having the same effect anymore, and I couldn’t go far without struggling.”
Her eating habits were led by cravings. Chocolate, cakes, bread, pastries. Whatever she fancied, she ate. There was no plan, no structure, and no connection to how it was making her feel.
And yet, deep down, she doubted she could ever change. She’d been this way for a long time and she didn’t feel as though it would be possible.
Step 1: She Admitted That Something Had to Change
Before starting Trinity, Nicky was stuck in a cycle many women know all too well.
She’d spent years going through the motions, hoping that things would just improve over time. But when she looked in the mirror, she didn’t recognise the woman staring back. And for the first time in a long time, she paused and asked herself: What do I really want from this next stage of life?
“I felt heavy, fat, unfit, tired. My knees and back were really painful. I was mortified taking my before photos.”
Nicky wasn’t sure what the outcome would be. She doubted whether she could get back to a weight or size she felt good in. But she decided that not trying was no longer an option.
“I doubted that I could ever get back to a size I was happy with. I’d been heavy for a long time.”
But despite that doubt, she took the first step, and joined Trinity.
Step 2: She Committed To 3 Workouts A Week — And Never Missed
Instead of throwing herself into long runs or punishing HIIT classes, Nicky followed the Low Impact Strength Training (LIST) approach taught inside Trinity.
She cut out the cardio and began doing 3 short, structured workouts a week. By staying consistent, Nicky finally began to see changes.
“I committed to doing at least 3 LIST workouts every week — and I’ve done that for the last 16 months. No excuses.”
Even with a demanding full-time job and late evenings, she made it work.
She planned ahead. She trained at 5am if she had to. Sometimes 10pm. But she didn’t miss, because it had become a non-negotiable part of her routine.
“Time is still a challenge, but if something matters to you, you find a way. And that’s what I did.”
This consistency is what built her strength, helped her drop body fat, and most importantly, helped her trust herself again.
Step 3: She Let Go Of Diets And Built Healthy Habits Instead
Nicky had always loved food. But before Trinity, she’d often eat based on emotion, stress or convenience and not based on what her body needed.
Rather than putting her on a restrictive plan, Trinity taught her how to fuel her body for strength and fat loss, using tools like:
- The WADS nutrition framework (which gave her clear guidance on portion balance)
- Weekly meal tracking through MyFitnessPal
- Mindset coaching to understand and manage cravings
- Reintroducing foods she loved in moderation (without guilt)
“I’ve always been drawn to processed food — cakes, chocolate, pastries — but now I understand what I need and when I actually want something versus when I’m using it to cope.”
She didn’t cut everything out or follow a “perfect” diet. She just got consistent and started making food choices that worked with her goals.
Now, she still eats foods she loves, but in balance.
“I’m following a lifestyle programme now. This isn’t a short-term diet. These habits are for life.”
Step 4: She Focused On Her Mindset, Not Just Her Weight
What made Nicky’s transformation sustainable wasn’t just the workouts or the food, instead, it was the emotional side.
Inside Trinity, she used mindset tools like journaling, meditation and something we call “Stress Shields”, simple daily habits to help manage stress and overwhelm.
This helped her stop emotional eating before it started. It helped her set boundaries around work and recovery. And it helped her feel calm and in control again.
“The Stress Shields have been incredibly helpful. I’ve started meditating and journaling. I feel so much more balanced now — not just physically, but mentally too.”
That shift in mindset is one of the biggest reasons she’s been able to maintain her results, even when life gets busy.
Step 5: She Stayed Consistent — And Watched Her Body Transform
Nicky was able to lose weight, reclaim her energy and step into a version of herself she hadn’t seen in years.
She went from a tight size 14 (verging on 16) to a comfortable size 10–12. Dropping from 12 stone to around 9 stone and her aches and pains disappeared and were replaced instead with strong muscles, visible definition, and pain-free movement.
Her measurements now:
- Waist: from 35.5 inches to 26 inches
- Hips: from 44 inches to 35.5 inches
- Bust: from 39.5 inches to 32.5 inches
“I love my arms and shoulder muscles now. That pink work shirt that used to be the only thing I could wear? It falls off me now.”
She no longer dreads getting dressed. In fact, she enjoys it, because everything fits.
Her knees no longer hurt and now her only aches are the satisfying ones from LIST. She also now goes out of her way to increase her steps because she enjoys the feeling of moving her body more.
How Trinity Can Help You Create A Lifestyle That Lasts
At Trinity, we’ve helped over 7,000 women over 40 drop 1–2 dress sizes, lose 15–25 pounds, and build strong, confident, healthy bodies they love.
We’re not a bootcamp or another quick fix.
We offer:
- Low-impact strength training designed for women in midlife
- 1-1 coaching and accountability
- Mindset support to stop emotional eating and self-sabotage
- A complete re-education in how to train, eat, and live for long-term results
Our success rate? 97%.
Because when women get the right support, they thrive.
