Liberty smashing all obstacles
Liberty from Benfleet, age 20 had a holiday coming up and she wanted to look good for it, she had let bad habits form and was just eating without any consideration for her fitness goals.
"I originally wanted to lose a stone before my upcoming holiday in the summer."
Our starting weight was 9 stone (57.1kg), Liberty wanted to be 8 stone (50.8kg) so a loss of 6.3kg was our goal and we had 12 weeks.
One of the obstacles to her goal was she didn't know how to do any of the weight training exercises and felt too self conscious attempting them.
"I used to work out in the gym, but only did cardio as I wasn’t sure how the weights worked and I always felt embarrassed using them as I didn’t know what to do with them."
Two more obstacles were.
"I also lacked the motivation to work out more than twice a week and I didn’t know what foods were good to eat and what wasn’t."
After our consultation these 3 obstacles were identified and I designed her a program to smash through them all. with 2 weight training workouts, 2 cardio workouts and a nutrition plan.
We took some before photos, measured her legs and waist, and got her starting weight on the scales. I instructed her to weigh herself 3-7 times and I re-measured her waist every week for feedback to see If the plan was working and to increase accountability and motivation.
Week 1 began, and Liberty immediately felt the extra confidence while doing the new weight training exercises with me there, to coach her to do them all correctly.
First obstacle smashed!
I messaged Liberty at the end of week 1.
"Hi Liberty Here we are at day 7 at the end of week 1. How did you get on with diet and exercise?"
"Hi Kieran, I was 8st 8lbs today. I did 5 days of exercising (including Monday) and struggled with the food, but getting used to it now."
After week 1 she was down from 9 stone (57.1kg) to 8 stone 8lbs (54.4kg) and her waist was smaller too. it was all going very well, she now knew exactly what to eat and how much.
Second obstacle smashed!
She even did an extra workout as I only programmed in 4 workouts, a sign of her resolve and determination, which I said to her was inspiring.
"Morning Liberty. Nicely done on the exercise. Great to see someone so motivated. Day 8, week 2 begins. focus on your weak areas from week 1 and find solutions, most of the time more planning is needed to keep diet on point."
Third obstacle of motivation smashed too!
First photo is Liberty at 9 stone second one is 7.5 stone. You can see the difference in her face.
After week 2 the momentum continued, her starting waist was 78.1cm and it was now 74cm decreased by 4cm!
By week 6 we were practically at our goal already, as Liberty was so determined.
I messaged her asking how was it going at the end of week 6 and she replied.
"I'm down to 8 stone 1 lbs!"
start of week 1 she was 9 stone (57.1kg) and after week 6 she was 8 stone 1 lb (51.2kg) a loss of 5.9kg it was going way better than expected.
So we set a new goal of 7 stone and a half by week 12. As she had done so well achieving her goal by week 7.
Sometimes success and be a catalyst for failure, as Liberty had done so well, she relaxed a bit and by week 9 we were still at 8 stone.
I messaged her.
"Hi Liberty, we're currently on week 9. The goal was 7.5 stone at the end of week 12. how are you getting on currently, do you think you'll reach that goal?
"I'm currently on 8 still, hasn't gone up or down, but will get back on it! And will try to reach that."
By week 12 and her Holiday unfortunately we hadn't reached our goal of 7.5 stone but It's important to acknowledge how far you've come rather than focusing on how far you have to go, she had still done amazing with the 5.9kg weight loss.
First photo is Liberty at 9 stone, second one is 7.5 stone. These photos show off the biggest difference between the before and after. Can clearly see the waist is way smaller and her arms, shoulders and legs are slimmer too.
And after her holiday which she thoroughly enjoyed, she messaged me this.
"Hi Kieran. hope you're well! Been on holiday this week and not gonna lie, I've ate so much rubbish, but get back next week and will get back on it cold turkey!! I feel gross can't wait to get back into it."
We got back on it to achieve our goal. Liberty persisted and didn't let any temporary defeat deter her, she reached the 7.5 stone (47.6kg) from her starting point of 9 stone (57.1kg) a 9.5 kg loss and an overall waist reduction of 78.1cm to 68.3cm a 9.8cm loss.
Liberty was over the moon, and I was incredibly proud of her.
Liberty 15 weeks later 1.5 stone (9.5kg) lighter at 7.5 stone(47.6kg)
"Last time I was under 8 stone I was in year 8 ahahaha"
I'll let Liberty have the last words about the whole fitness journey that I helped her with, I made the plan and gave her the support and accountability needed to give her a boost but ultimately the results were in her hands and she delivered.
"I had wanted to lose weight and tone up for years but the last 2 months before I started my sessions, I felt very self-conscious and wanted to make a difference."
I used to go to a public gym and my sister had Kieran as a PT so that is how I found out about him. I always enjoy working out with Kieran as I felt comfortable and he made the workouts less of a chore.
He also taught me so much about dieting that I had no idea about before. I would highly recommend Kieran, as I have lost a stone and a half now, and have never felt more confident in my body!
Highly recommend him and his workouts as they are easy to keep to and really show the results you want if you stick to them, and have never felt more confident in my body!
Enquire Now
Milo Fitness
252 London Road
Hadleigh
Essex
SS7 2DE
07399 938935
