Beccah’s 9 month Periodization Case Study
Beccah signed up for 1:1 coaching with Laura in July of 2023 to improve her health and gain muscle.
She had started strength training a year prior after having a cardio focus the majority of her life, and wanted to learn the ins and outs of building muscle, as well as learn how to do it herself, so she didn’t have to be a client forever.
She had been through a few coaching programs and was finally looking to build the skills and knowledge to DIY it.
Additionally, she’s a nomad, so we had living in Spain and a surgery post Thanksgiving to workaround.
The Periodization Plan:
Via 1:1 Coaching:
July 2023: Built foundations
August - November 2023: 12-Week Muscle Building Phase in Spain.
December 2023: Surgery Recovery, Maintenance
Via EPN Cohorts:
January - March 2024: 12 Week Fat Loss Phase (before heading back to Spain)
The Long Game:
By going through the build phase, Beccah was in optimal health for recovery in December.
The first 8 weeks of her deficit while she was stateside, she made progress with ease as her body was primed for it.
So what’s next? Here’s the periodization plan Beccah is working on:
April: Maintenance Phase
Spending the month of April working back up to the top of her maintenance range, while enjoying living in Spain
May - July: Performance Maintenance
Beccah will be biking through Spain this summer and will be enjoying all the carbs Spain has to offer while strategically fueling for her bike rides :)
Beccah’s Key Takeaways of the Process:
The Data Works if you are honest.
Having a time limit allows you to hyper-focus on your goals.
Laura is a data wizard and can help you become one, too.
appreciate my body more after this process.
The cohort experience was amazing. We were a group with different ideas, bodies, and opinions, sharing insight and laughing with each other.
I am proud of the work I’ve put in and the knowledge I’ve gained.
