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 with the aim of boosting 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 during the day to get her circulation going and recommended stress-relieving practices like 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.”