Claire Ward

Programme: Private Weight Loss

Claire wanted to get back down to a lower weight and be able to maintain it. She wanted to get a lot fitter and build her confidence. She wanted to feel confident in the gym and to know how to maintain her fitness and weight. “I managed to get down below my target weight. I also managed to improve my overall appearance and my definition,” she said after her programme. “I couldn’t do it on my own, without the help, I didn’t have the confidence or the knowledge,” she admitted.


10.7 kg


31.8 to 16.2%


1.5 kg


4mths +lockdown


The first activity in her programme was our ‘Set up for Success’ induction. This comprised:

  • Taking measurements and photographs to benchmark Claire’s starting point.
  • Benchmarking her daily calorie expenditure.
  • Setting a goal. Claire set a target of 55kg initially, which she surpassed.
  • Setting an initial level for her calorie intake. We helped Claire to eat 5 times a day and stay feeling full within her initial 1600 calorie allowance.
  • Providing coaching on food intake. This included food theory and diet construction.
  • Constructing an exercise programme consisting of weight training and cardiovascular exercise.


We keep a constant dialogue with clients to enable them to get the most from the programme. With Claire we made the following observations and took the following actions:

  • Claire embraced her lifestyle changes immediately, working cardio and good eating habits into her daily life.
  • Claire very quickly realised the intensity at which she needed to work in her training sessions. She was determined to build good tone and transform her body composition towards more muscle and less fat.
  • She used Lockdown 1 to her advantage, making the most of her cardio and her strength work sessions prescribed weekly by her coach, Samantha.
  • Claire continued to focus on her posture exercises to correct the issues developed from long hours of driving and sitting at her computer.


The exercise programme had the following elements:

Cardiovascular exercise to

  • Strengthen her heart, lungs and vascular system.
  • Improve her ability to burn fat as a fuel.
  • Improve her health markers and resting heart rate.
  • Burn some extra calories.

Weight training to

  • Enable her to build or retain muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Improve her movement, posture and functional capability
“By the end I could do sets of 10, 12 full press ups. Being able to see that change, that improvement – it gives you a lot of joy.”



Claire Ward Before Photo - July


Claire Ward after photo July

Body stats

Claire lost 9.9 kg in weight but also improved her posture. She now has a six pack!

Claire Ward weight loss chart

Body composition

Incredibly, Claire lost 10.7 kg of fat and gained 1.5kg of muscle. She took her % body fat from 31.8% to 16.2% and her % muscle from 37.9% to 46.6%. Her visceral fat is now down below 1 kg!

Claire Ward body type chart


Claire improved her strength and fitness, her definition and her body composition, achieving a ‘fit’ body type below 20% body fat.


Claire lost nearly 9kg at her peak but has since decided she looks and feels better a couple of kg heavier. She has improved her tone, her posture, her eating habits, and her understanding and knowledge. Most importantly, she is now happier and more confident.

“I’ve taken away a much better approach to life and being healthy. Overall I’ve come out of it a much happier and more confident person.”

To hear more of Claire’s story, take a look at this longer version of Claire’s Testimonial

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