Case Study 1: Sarah – Weight Loss Journey

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Background:
Sarah, 42, a busy working mum, came to me seeking help with weight loss. She had struggled with her weight for over a decade, trying various diets with little success. Her biggest challenge was finding a sustainable plan that didn’t feel restrictive or overwhelming, especially with her hectic schedule.

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Challenges:

• Yo-yo dieting had left her frustrated and confused about what truly worked.

• She felt guilty about eating certain foods and struggled with emotional eating.

 

Coaching Approach:
During our initial consultation, I focused on understanding her current relationship with food and set realistic goals that didn’t feel like a “diet.” We worked on:

• Developing a balanced eating plan with nutrient-dense foods that she enjoyed.

• Incorporating more mindful eating practices to overcome emotional eating.

• Setting small, achievable goals that fit into her busy lifestyle, including gentle movement like walking.

 

Success:
After three months, Sarah lost 15 pounds and, more importantly, felt in control of her eating for the first time in years. She now enjoys her meals without guilt and has made exercise a consistent part of her routine.

 

Sarah’s Review:
“Kristen’s coaching has completely transformed how I view food and weight loss. She helped me take small, manageable steps that worked with my life, not against it. I’ve not only lost weight but gained a sense of confidence I haven’t felt in years.”

 

Case Study 2: Emma – Gaining Energy for Daily Life

 

Background:
Emma, 35, is a marketing executive who felt constantly fatigued and drained. Despite getting enough sleep, she struggled to maintain energy levels throughout the day. Emma’s goal was to increase her energy to be more productive at work and feel more present with her family.

 

Challenges:

• Long hours at work led to stress and poor eating habits.

• She relied on caffeine and sugar to get through the day, which led to energy crashes.

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Coaching Approach:
We focused on revamping her daily habits to boost her natural energy levels:

• We worked on balancing her blood sugar levels by incorporating more whole foods and reducing her reliance on caffeine and sugar.

• I introduced small, consistent movement breaks throughout the day to get her circulation going and recommended stress-relieving practices, such as deep breathing.

• We adjusted her meal timings to include energy-boosting snacks and meals.

 

Success:
Within six weeks, Emma reported significantly higher energy levels and no longer relied on afternoon coffee to get through the day. She feels more focused and productive at work and enjoys more quality time with her family in the evenings.

 

Emma’s Review:
“I can’t believe the difference in my energy since working with Kristen! I no longer crash halfway through the day, and I feel more in control of my health and my routine. Her advice was simple, but the results are incredible.”

 

Case Study 3: Louise – Learning to Eat Better and Exercise More

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Background:
Louise, 50, had always struggled with incorporating regular exercise into her life. She felt overwhelmed with conflicting information about what to eat and how to get started with exercise. Her goal was to improve her diet and become more active, but she didn’t know where to begin.

 

Challenges:

• She found it difficult to create a balanced meal plan and was confused by fad diets.

• She had little experience with exercise and wasn’t sure what types of physical activity would suit her.

 

Coaching Approach:
We started by focusing on the basics, creating an easy-to-follow plan that didn’t feel restrictive:

• I helped her develop a meal plan based on whole, nutrient-dense foods, including plenty of vegetables, lean proteins, and healthy fats.

• Together, we developed a gentle exercise routine that began with walking and gradually incorporated light resistance training to build confidence and strength.

• I provided ongoing encouragement and support to keep her motivated and on track.

 

Success:
Louise gradually became more comfortable with exercise and found that she enjoyed her new routine. She now exercises three times a week and has improved her eating habits, feeling stronger and healthier than she has in years.

 

Louise’s Review:
“Kristen made everything feel so manageable. She broke it all down into simple steps, and before I knew it, I was exercising regularly and eating better. I feel so much stronger and healthier—it’s been a life-changing experience.”

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Case Study 4: Rachel – Breaking Habits with Weight Loss Injections and Building a Better Relationship with Food

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Background:
Rachel, 45, had recently started using weight loss injections. While the injections helped reduce her appetite, she felt unsure about what to eat and how to use this tool effectively without reverting to old habits. Her goal was to lose weight steadily while learning to eat better and feel more confident around food.

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Challenges:

• Years of emotional eating and relying on quick, processed meals.

• Confusion about portion sizes and how to stay nourished in smaller quantities.

• Worries about long-term sustainability once the injections stop.

 

Coaching Approach:
Together, we built a realistic, balanced eating plan that supported the effects of the injection and encouraged long-term change:

• We reviewed her daily food patterns and introduced more nutrient-dense, protein-rich options.

• I guided her in building meals that were satisfying and simple to prepare.

• We addressed emotional eating triggers and developed a calmer, more mindful approach to food.

 

Success:
Over the course of 8 weeks, Rachel lost 7kg and gained something even more valuable—control and confidence. She’s now eating with purpose, feels full on smaller portions, and no longer panics about food choices. She also began daily walks and feels healthier and more in tune with her body.

 

Rachel’s Review:
“Kristen didn’t just help with weight loss, she helped me understand myself. I used to eat mindlessly and then feel guilty, but now I eat to feel good. The injections were a helpful tool, but Kristen’s support has changed how I live. I finally feel in control.”

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Case Study 5: Farah – Reclaiming Health After a Type 2 Diabetes Diagnosis

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Background:
Farah, 56, was diagnosed with Type 2 diabetes during a routine health check. She felt overwhelmed, nervous, and unsure where to begin. Her doctor provided general advice, but she sought support in making lasting changes to her eating habits and outlook.

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Challenges:

• A long-standing habit of skipping meals, followed by overeating later in the day.

• Low motivation and feeling stuck in a cycle of guilt and fear.

• Confusion over what she should eat versus what she wanted to eat.

 

Coaching Approach:
We created a step-by-step plan that focused on nourishment and mindset:

• We adjusted her meal structure to reduce blood sugar spikes and dips.

• I introduced gentle, realistic food swaps she enjoyed and could stick to.

• We also worked on mindset—shifting from fear to empowerment and seeing each day as an opportunity for progress.

 

Success:
In just 10 weeks, Farah lowered her average blood glucose readings, began walking daily, and felt hopeful for the first time in years. Her clothes fit better, her energy is up, and she’s no longer afraid of her diagnosis—she’s managing it with confidence.

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Farah’s Review:
“Kristen helped me take control of something I thought was out of my hands. I’ve learned how to eat in a way that supports my body and doesn’t feel like punishment. This isn’t really a diet but it’s a new way of life, and I’m proud of it.”

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