{"id":4901,"date":"2023-11-15T21:16:15","date_gmt":"2023-11-15T21:16:15","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=4901"},"modified":"2026-07-21T13:44:05","modified_gmt":"2026-07-21T13:44:05","slug":"jc-healthy-relationship-with-food-exercise","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/jc-healthy-relationship-with-food-exercise\/","title":{"rendered":"JC built a healthy new relationship with diet and exercise after childbirth"},"content":{"rendered":"
\n
\n
\n
Client Story · Singapore<\/div>\n

JC was eating 800 calories a day and stuck.
Then her coach told her to eat more.<\/h1>\n

Twelve weeks after her second child, JC was restricting hard and still not seeing results. Her ATP coach flipped the approach, more food, not less, and she lost 7kg and 10cm off her waist while actually eating better.<\/p>\n<\/div>\n<\/header>\n

\n
\n
7KG<\/b>Lost with ATP<\/span><\/div>\n
10CM<\/b>Off her waist<\/span><\/div>\n
46.8KG<\/b>Weight reached<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\"JC<\/figure>\n

Stuck on a restrictive diet<\/h2>\n

Before ATP, JC was overly focused on a restrictive diet that had worked at first and then simply stopped. Doing more of the same clearly wasn’t the answer. A friend of hers had gone through her own transformation with ATP, and JC wondered whether the same approach might work for her too.<\/p>\n

I was having an especially difficult time 12 weeks after having my second child. My goal was to look like my pre-pregnancy self. A friend of mine had done a transformation with ATP and her physical and mental health has completely changed, so I decided to try it.JC<\/small><\/p><\/blockquote>\n

\"JC<\/figure>\n

Eating more, not less<\/h2>\n

JC had believed, like a lot of people, that weight loss simply meant eating less and exercising more. In practice that meant restricting foods she enjoyed and living with low energy and a constant urge to snack.<\/p>\n

I used to restrict myself from foods that I enjoy and I’d find myself with very low energy and a frequent desire to snack.JC<\/small><\/p><\/blockquote>\n

Her coach found a very different starting point: JC was eating around 800 calories a day on a plan built around protein restriction, this despite being five foot four, twelve weeks postpartum and low in iron. She had already lost 13kg on her own before coming to ATP, using extreme methods like crash cardio and diet pills. Her coach’s approach reversed that entirely, increasing her calories and focusing on her overall health rather than the number on the scale, which left JC confused at first even as she kept trusting the process.<\/p>\n

The nutrition strategy centred on the fundamentals: moderate protein and fat with some carbohydrate for energy, and enough of the right micronutrients to actually support her health as a new mother. At one point she was eating 1,500 calories a day and still keeping the weight off, proof that restricting harder had never been the answer.<\/p>\n

It was a paradigm shift when I saw my weight still dropping with increased calories, more food variety and flexibility.JC<\/small><\/p><\/blockquote>\n

\"JC<\/figure>\n

Training a new mum’s body back to strength<\/h2>\n

Training focused on rebuilding JC’s post-pregnancy body properly: posture, pelvis and knee stability, and core strength, working around a knee injury with easy activities like walking, progressing to an incline treadmill, plus stretches to do at home.<\/p>\n

My coach’s attention to detail and knowledge to select appropriate exercises for me made me feel much more comfortable with my knee and back pain which was way beyond my expectations.JC<\/small><\/p><\/blockquote>\n

\"JC<\/figure>\n

The numbers, and the bigger picture<\/h2>\n

JC reached 46.8kg, and her confidence as a mother grew alongside the physical changes. She started taking control of her own life again, and alongside the training she began building her own business in luxury watches.<\/p>\n

Since starting with ATP, I have lost a total of 7kg and 10cm around my waist. I’m much fitter than I was pre-pregnancy.JC<\/small><\/p><\/blockquote>\n

JC calls it the best investment she’s made, not just in her body, but in the example she’s setting for her own kids and for other new mothers.<\/p>\n

Coached at ATP Personal Training<\/b> Singapore<\/p>\n<\/div>\n<\/article>\n

*<\/b> Results shown are real ATP clients and reflect individual effort and circumstances. Timeframes and outcomes vary from person to person.<\/p>\n

\n
\n
Your Turn<\/div>\n

Your transformation
starts with one session<\/h2>\n<\/div>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Client Story · Singapore JC was eating 800 calories a day and stuck.Then her coach told her to eat more. Twelve weeks after her second child, JC was restricting hard and still not seeing results. Her ATP coach flipped the approach, more food, not less, and she lost 7kg and 10cm off her waist while […]<\/p>\n","protected":false},"author":4,"featured_media":3780,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_yoast_wpseo_title":"JC: Fitness Transformation | Personal Training SG | ATP","_yoast_wpseo_metadesc":"JC fitness transformation with ATP Personal Training Singapore. 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