I’ve shared my own body recomposition story with you, now I want to share the story of my client Heather. She is proof of what it looks like to completely change your body in mid-life: losing fat, building muscle, and regaining confidence in how you look and feel.
Heather came into coaching with me believing her body was broken in mid-life.
She had already been in the FASTer Way program for years with another coach. She was tracking macros, showing up for the workouts, and still watching the scale and her measurements stay stuck. Like so many women in midlife, she had started to accept that the weight gain was just her new normal; that nothing was going to work for her anymore.
She was frustrated, discouraged, and quietly wondering if she was the problem.
What happened next is one of the clearest examples of real FASTer Way results when you get client-centered coaching instead of a one-size-fits-all approach.
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Heather’s Starting Point
When Heather and I started working together in June 2025, she weighed around 168 pounds at 5’4 and was carrying excess body fat she wanted to reduce.
She had tried tracking her food and working out before (she was currently doing both of these things when she started working with me), but the results of fat loss or body recomposition never followed.
Like so many women, she was frustrated, and she wondered if perimenopause was going to make lasting change impossible.
As her nutrition coach, I set up a nutrition plan for her, based on her current body and goals, then worked with her to focus on the fundamental habits to achieve those goals:
- Consistent, satisfying, high-volume meals (eating to fuel her body)
- Accurate tracking of her calories and macro intake (a huge missing piece for most people)
- Steps
- The FASTer Way strength training program to gain lean muscle mass and change her overall body composition while losing fat
- Learning how to track and interpret data so we could make smart adjustments instead of guessing and spinning her wheels in frustration
The first few weeks felt hard (as they do when you’re learning new skills and behaviors).
But Heather stayed consistent. And I was there to support her with education and guidance every step of the way, via text message and email.
Based on her data (I have my clients use a custom data tracking spreadsheet and regular check-ins), I made tweaks to her plan and gave her feedback and help with creating a meal structure, building meals, tracking food accurately, and training. That’s the real value of client-centered coaching who works with you one-on-one.
Below, you’ll see what Heather was eating (some of her favorite meals and meal structure). The beauty of tracking macros is you can eat what you love; not according to some prescribed “diet plan” which never results in a long-term lifestyle you can keep up.
As a client, I teach you how to accurately track macros based on your body and how to eat what you love and achieve your goals, along with the skills needed to do this successfully in every season of life (from travel to busy seasons and beyond).
Heather’s Favorite Meals & Meal Structure For Fat Loss
To lose fat, Heather was eating around 1550 calories (I tweaked her calories and macros to keep her from hitting any stalls or plateaus which is normal and why I use a data-driven approach as a coach).
Here’s an example of day of eating for her, in a calorie deficit, to lose fat. Now, as we reverse diet up to maintenance, her calories/macros are increasing and portion sizes are increasing as well. You can see an example of what a day of eating in maintenance looks like here.
- Pre workout: Two cups of coffee with 4 tablespoons NutPods & 1 banana measured with 16 grams of peanut butter
- Breakfast: Egg whites (usually 150-200 grams), 2-3 pieces of turkey bacon, 1/2 gluten free bagel with 15 grams of cream cheese OR my protein waffle recipe with turkey bacon.
- Lunch: 170 grams of nonfat greek yogurt usually with protein powder, 30 grams of granola and berries OR yogurt and protein powder in a smoothie with banana and 100 grams of frozen blueberries
- Dinner: Usually cooking anything from Skinnytaste.com (she is weight watchers, so she calculates all macros)
- Dessert: Depending on macros left in the day, 1-2 dark chocolate peanut butter cups from Trader Joe’s
Heather’s Fat Loss & Body Recomposition Progress Data & Scale Results
By Fall 2025, she was down 24 pounds and leaning out, while gaining muscle (body recomposition!). In measurements, she had lost:
- 3.5 inches off her waist
- 4 inches off her hips
- 1–2 inches off her bust
You can see her fat loss tracking graph below. Having this data (paired with my data tracking sheet, unique to my coaching approach) guided me as her coach to make adjustments to her plan (calories/macros and steps) to keep her from hitting any fat loss plateaus or stalls.
What Heather Said About Her Progress
“I started with you at 168… and I had my low weigh in this week at 144. Thank you for the wisdom and for your encouragement too. I really am so motivated to keep going!!! I have figured out that the same thing day in and day out is what matters. Since starting with you in June, I have officially lost over 20 lbs, lost 3 ½ inches in my waist, 4 inches in her hips, and 1 to 2 inches in my bust!!! It is sustainable wash, rinse, repeat with food and steps. Thank you again, Coach.”
As of March 2026…
She was down to 125 pounds (she’s lost over 43lbs of fat mass), a healthy weight for her frame and has built a good amount of muscle, which she could now see on her body (that “toned” look so many ladies are after). She has energy and confidence, an understanding of how to fuel her body (and food freedom) and the habits that truly matter (she’s focused on the basics, done consistently).
She has experienced body recomposition at its finest (which is the ultimate goal!). She’s put in the work, learned the skills and habits, taken the data and leaned into her coach’s adjustments and feedback, and she’s reaping the benefits today in how she looks and feels.
And the results just keep getting better and better, because she has created a long-term lifestyle and focused on habit formation (not quick-fix results).
Summer 2026…
We are now moving into a reverse diet for maintenance while focusing on building more muscle to shape her body and support long-term metabolic health.
What I didn’t share about Heather is during this time, she also has gone through an incredibly difficult time in her personal life. She hasn’t had it “easy.” But she showed up, knew the habits that were essential to her goal (and how to make them work in busy and hard seasons of life), and had coaching support and guidance every step of the way. Consistency = long-term success.
This is what sustainable fat loss and body recomposition actually looks like: simple habits, smart data, and a coach who adjusts the plan with you instead of handing you a one-size-fits-all approach.
How to Achieve Body Recomposition
Want to see what it looks like to lose fat and build muscle, changing the way you look and feel, just like Heather did?
I’ve created a short video (below), from my own personal journey, what body recomposition looks like. This is exactly what I specialize in as a coach, and what Heather experienced over the past year.
You can see what is possible over time in the photos and video below. I don’t share client photos, due to privacy, so use my own body as a public example.
This can be you, too, with the proper nutrition guidance, training protocol, and a data-driven, client-centered coach guiding you.
I’d love to work with one on one as your coach (join me here).
Ready for Your Body Transformation Results?
If you’re ready to stop starting over and finally build results that last, I’m currently accepting new clients.
PS: Already have your own strength program? Reach out to me and let’s talk about nutrition coaching options.
How Do I sign Up?
LOSE FAT, BUILD MUSCLE, & FEEL CONFIDENT AGAIN!
Join my next new client on-boarding
You can read more about the FASTer Way & my coaching approach here:
→ My Free Fat Loss 101 Mini Course
→ My own FASTer Way body recomposition journey
