MJ’s Journey:

MJ signed up for 1:1 coaching with me in July 2023, with the major goal of learning how to build muscle and get as strong as possible.

As a nurse who worked incredibly long hours (with a significant commute), we knew we’d have to structure her plan to work with her lifestyle and schedule.

She had never worked with a coach prior and wanted to build foundations through 1:1 to understand how to maximize building muscle through the holiday season.

The Periodization Plan:

Via 1:1 Coaching:

July - September 2023: Built foundations and found top of maintenance (400 calories higher than she came in eating!)

September - January 2024: 18-Week Muscle Building Phase

Via EPN Cohorts:

February - April 2024: 14 Week Fat Loss Phase

May onwards: Performance cohort with Coach Kate!

So what’s next?

Here’s the periodization plan MJ is working on:

June - September: Performance Maintenance Phase

MJ has moved into a Performance cohort and learning how to fuel properly for her first half-marathon this fall

October - February: Muscle Building

MJ will be building again through the holidays, putting those Christmas cookies to hard work as her primary goal shifts to building muscle again.

From MJ:

“Working with Laura and EPN has been better than I ever imagined it could be!

It was great to have that extra attention starting out with 1:1, and after that, I felt comfortable enough to be in a cohort. I still felt so supported, but it also allowed me to use the tools I was given to seamlessly learn the process on my own while still getting feedback and being guided in the right direction. She was my first coach and completely exceeded all my expectations.

I also learned the importance of periodization and planning out the next year of building muscle, losing body fat, and maintenance for performance.

It’s so great to have a plan and one that you can stick to!

I’m now working with Kate on my running and performance maintenance, and I’m seeing major improvement that I never knew I could see so quickly!

If you’re ever unsure if you should get a coach - GET ONE! You’ll have unbelievable and sustainable success with EPN. :)”