Maggie had gained weight after injuring her ACL. Working with a ATP Personal Training coach she rehabilitated her knee, and created healthy lifestyle habits resulting in 10kg weight loss.
"When I first started to work with ATP Personal Training, these kinds of behaviours seemed like a constraint, but I think it was because it was so different from how I used to eat. Now it works for me as a balanced and sustainable way to maintain the results I worked so hard for.”
Maggie went from being a non-exerciser to inspiring her friends to make a change with their own health.
She had suffered from a sensitive stomach for years, working with ATP Personal Training coach Anita helped her to redefine her relationship with food and allowed her to finally solve her digestive issues.
Maggie and her coach Anita used ATP’s D.N.A. formula (Daily routine, Nutrition, Activity) to underpin her transformation. We asked them how they were able to achieve such a great result.
Daily Routine
1. Coach Anita and Maggie built healthy habits.
"We worked on one change at a time: Tracking calories in the beginning, 17/21 meals controlled, weekday meals planned and week end flexible. We focused on understanding nutrition labels, eating real food, getting enough sunlight, no screen time and improving sleep quality."
Stacking small 1% habits over time can lead to dramatic changes.
2. Maggie prioritised daily sun exposure
Daily sun exposure has a whole host of benefits: it helps with vitamin D synthesis, boosts immunity, lowers blood pressure and improves sleep through enhanced melatonin production.
Nutrition
1.Maggie now prepares most of her meals
She had suffered from debilitating digestive issues before working with ATP Coach Anita. Switching to 90% home prepared meals was a big factor in improving her symptoms. Often we are unaware of the amount of processed foods, oils, sugar and salt that is added to restaurant dishes in order to enhance the flavour of the meals.
2. She cut down on refined carbs
Consistently eating refined carbs can lead to hunger, cravings and low energy. Maggie cut back her consumption and improved her cognition, and lowered her inflammation.
3. She took control of the weekends
Maggie worked with her coach Anita to ensure that weekend eating was managed as part of the overall plan, this helped to end an "all or nothing" mindset and created more accountability.
Activity
1.Focus on the muscles you can't see in the mirror
Maggie's training was focused on the back of her body, in particular the muscle of the glutes and hamstrings- Coach Anita explains:
"To improve her physique and posture after her ACL injury we worked on building strength in the muscles of her back, glutes, quads and hamstrings."
2. She now enjoys the activity
Outside of the gym the approach was straight forward. We helped her reframe activity as a way to relieve stress instead of a source of stress. As a result of this:
- - Her average step count increased to 7000-8000 steps per day.
- - She chose to only perform cardio activities that she enjoyed.
- - She performed most of her non-gym activity outdoors in order to assist with getting sun exposure.
