Ana’s Story: Goodbye all-or-nothing thinking, hello more calories and weight loss!
I am thrilled to share the incredible progress of my client, Ana, a 5’7”, witty, '80s baby, who is a true testament to a client who is experiencing the power of consistent, deep-level change. Ana came to me knowing she needed a shift, recognizing the timeless truth: "can’t outwork a bad diet."
Like many people, she had tried the common approaches—counting calories, intermittent fasting, Weight Watchers, and shakes—only to see the weight eventually creep back on. Ana decided to tackle the root issues, starting with my six-week program where she immediately lost about ten pounds. That initial success led her to level up to my custom one-on-one coaching, and she hasn't looked back.
The Recipe for Success: Habits Over Hauls
Working a desk job and dealing with some nagging injuries, Ana and I focused on small, manageable lifestyle changes rather than overwhelming "overhauls." We started building foundational habits:
Prioritizing water intake.
Tracking food and aiming for high-protein intake.
A basic ten-minute strength training routine to start building muscle.
Practicing gratitude and mindfulness
As we know, maintaining your lean muscle mass is CRUCIAL for an efficient metabolism, and how your speak to yourself is imperative. Ana was determined to succeed in these areas.
We transitioned from simple food photos to full macro tracking, and the quality of her nutrition dramatically improved. She became a pro at tracking protein, focusing on single and whole food ingredients, and utilizing educational resources (podcasts, videos, etc.) I provided. A huge shout-out goes to her supportive husband, who helps cook and accurately weigh her meals—true teamwork!
Ana realized that she didn't have to be perfect. She learned to enjoy occasional treats like Cheez-Its and Pizza Hut, and navigated family events without complete food control. Her key takeaway? Consistency was far more important than perfection.
Transforming Mindset and Consistency
When asked where she put most of her effort, Ana highlighted two critical areas: CONSISTENCY and her mindset.
In her words:
"I do well starting off strong with things but tend to fade after the newness has worn off. I'm working on staying the course and making what I've learned life long habits. Well, maybe the majority of my effort has been working on my thought process. The black and white thinking, the over thinking, the questioning of what I 'know' to be true... as is it really true or is that what I believe because that is what I have thought for so long that it must be true, type of thing."
She's dismantling old thought patterns, like the belief that exercise has to be morning-only, or that she needs to fix her workouts before focusing on eating. She summarized the shift simply: "I'd like to say I've been working on consistency, my thought process has changed a lot."
Some of the daily changes she continues to work on include:
Making her bed in the morning.
Tracking her food almost every day.
Setting an exercise plan (and not focusing on 6-7 days a week).
Prioritizing fiber and morning sunlight.
Shutting down electronics an hour before bed.
Results and Reflections: The Power of Investment
During our Phase I Assessment, Ana shared some of the most encouraging feedback I’ve ever received:
"You have gone far above what I was expecting. I love all the feedback you have provided regarding nutrition. I thought I had a decent base knowledge but I've come to learn that there is so much more to learn and you have pointed me in a direction of where to go to get quality information. I wasn't expecting to get much more than nutrition advice and I have gotten so much more. I've gotten workout advice/coaching and behavioral advice/coaching and those things have made the nutrition piece work so much better."
Her passion for the process and for life is infectious:
"Holy crap Annie, you are so amazing... I am so incredibly glad that I invested in you, you are worth every single cent! Any one who comes in contact with you is blessed and better for it. Thank you for making me a better person."
This is exactly why I coach. Ana’s ridiculously hard work has resulted in amazing progress in just FOUR MONTHS: (plus, she’s eating MORE calories each day, over 2000!)
Down almost 23 pounds.
Almost 5% body fat reduction.
3% visceral fat reduction (the dangerous fat around organs).
Almost 17 inches lost.
Crucially, she has maintained her metabolic foundation, losing only 1.8 lbs of muscle mass, proving her dedication to protein and strength training.
Ana is a dream of a client, and I am incredibly proud to see her continue her journey to long-term health and a stronger, more resilient mindset!