Cara’s Transformation
Transformation Stats
Duration
24
Weeks
Training
2
Times per week
Body Weight
74 → 63
Kg
Total Loss
11
Kg
Body Fat
31% → 19%
Relative Reduction
38.7%
Avg. Daily Steps
13,000
Avg. Daily Calories
1,400
Cara’s Story
Starting Point
Cara came to me wanting to lose body fat and improve her overall fitness. As a nurse working through the COVID pandemic, long hours, double shifts and an overwhelmed hospital environment made it difficult to prioritise her own health.
Strategy
The focus was on keeping the plan simple and realistic around an unpredictable work schedule. We set her nutrition at around 1,400 calories, targeted 13,000 daily steps and trained twice per week, making every session count.
Challenges
Working as a nurse during one of the most demanding periods the healthcare system had faced meant fatigue, long shifts and disrupted routines were unavoidable. The plan had to remain flexible enough to work around double shifts while keeping her progressing consistently.
Result
Over 24 weeks, Cara reduced her weight from 74kg to 63kg and her body fat from 31% to approximately 19%. She achieved a significant improvement in body composition despite an exceptionally demanding work schedule, proving that substantial results were possible with a structured approach that worked around her lifestyle.