- Feb 21

Meet Clare and Nathan

They're full-time working parents - Nathan a pilot and Clare an occupational therapist. We helped them improve their health and lose fat in 16 weeks. All while juggling their careers, parenting, and social lives.

Here's how we did it:

The Problem

They struggled to lose fat and stay consistent, especially with the pace of Hong Kong lifestyle.

Their busy schedules left little time to plan healthy meals and training had never been a priority.

Minor injuries would often limit their progress especially with Nathan coming back from a big injury.

Regardless, here’s what we did:

Step 1: Create a tailored nutrition plan

Nathan needed a nutrition plan that adapted to his on-the-go lifestyle:

Make better food choices on plane journeys
Meal prep for longer layovers
Keep consistent eating schedules while abroad
Focus on proteins and fats for fat loss

We found healthier in-flight options, meal-prepped for layovers, and maintained consistent eating schedules abroad. We also prioritized proteins and fats for muscle growth, overall health, and fat loss.

Clare was able to utilise meal prep midweek and was tasked to eat more food initially to help with her transformation journey

Step 2: Personal Training 3x/Week

Every successful transformation requires an emphasis on strength training.

Despite being new to training as a couple:

We could tailor their programming
Both had specific targets and movements
Training together just enhances their journey

We adjusted Nathan's weight training to accommodate his hand injury. Training with Clare added enjoyment and accountability. We added in running sessions to counteract long flight hours and used a split body routine for optimal muscle growth and fat loss.