In October 2023, Regina signed up with Laura to learn how to improve her body composition with a primary goal of fat loss.

Additional goals we set:

Learn how to manage food intake better and make foundational habits easy
Build muscle and be able to say, “thick thighs save lives”
How to get *comfortable* doing a gaining phase
Be the healthiest she’s ever been before her 35th birthday

Given these goals, we decided to start with a building phase before a fat loss phase, because we needed to build foundations in the holiday season, not work against the social calendar.

The Periodization Plan:

October - December 2023: Built foundations, learned to navigate social situations and travel, and found the top of maintenance (300 calories higher than she came in eating!)

December - March 2024: 12-Week Muscle Building Phase

March - May 2024: 10 Week Fat Loss Phase

Solo:

June onwards: Graduated!

So what’s next? Here’s the plan Regina is working on solo as she has graduated from coaching and will be managing her own nutrition:

June - August: Maintenance Phase

Regina will be fulfilling her duties in service to our country and spending time with her spouse.

September - October: Fat Loss Phase

A short fat loss phase prior to embarking on her muscle gain phase.

October - February: Muscle Building

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

From Regina:

“The way you MAKE clients start with maintaining and developing healthy habits before starting a deficit is rarely seen in the “dieting/fitness/weight loss” space.

In doing so, it’s like you help clients find these nuggets of gold. It’s easy to shed some weight and have that motivation for a few months, but the hard part for most is keeping it off.

But once you have these habits, once you understand WHY you might want to snack on chips or sweets or WHY you weren’t satiated after your last meal, it becomes easy not to regain body fat.

Anywho, I can’t thank you enough for what you’ve done for me. Not only has my physique changed, but I know I’m healthier on the inside, too, and the best part is, I know I’ll eat this way forever.

I don’t know how many 💡 bulb moments I’ve had during our check-ins. Just about every week I was learning something new. You are SO GOOD at what you do. The best coach on the planet “