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Duncan & Tracy Webster

Programme: Private Weight Loss

Duncan and Tracy came to us with a joint goal to lose weight, but also with their own personal goals.

Duncan wanted initially to lose 8kg in weight. He also wanted to become more flexible, stand up straighter, keep his shoulders back and strengthen his ankles, legs and core.

Tracy wanted to lose 4kg. She also wanted to develop core strength, strengthen her back, improve her posture and get leaner so that she could fit into evening dresses. She had a vision of how lean she wanted to be.

Commenting on the end results, Duncan said, “It’s been transformational. We couldn’t have done this on our own.”

DUNCAN

WEIGHT LOSS

5 stones

POSTURE

Now straight!

BODY FAT %

31% to 17.5%

DURATION

6 months

TRACY

WEIGHT LOSS

1st 6lbs

CONFIDENCE

Massively up!

BODY FAT %

40% to 25.5%

DURATION

6 months

THE BEGINNING

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

  • Taking measurements and photographs to benchmark Duncan’s and Tracy’s starting points.
  • Benchmarking their personalised daily calorie expenditure.
  • Setting goals to achieve. Duncan wanted to lose 8kg and Tracy wanted to lose 4kg.
  • Providing coaching on food intake. This included food theory and diet construction.
  • Setting an initial level for their individual calorie intakes. We cut calories and assumed a calorie burn from exercise.
  • Assessing posture and measuring movement so that we could prescribe the right corrective strategies.
  • Constructing an exercise programme consisting of weight training and cardiovascular exercise.

THE JOURNEY

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

  • Duncan and Tracy entered into it as a couple and we aligned their programmes as much as possible.
  • Tracy took charge of the food and daily cardio for both of them. They ate the same food, but different amounts.
  • They walked daily for cardio. Only their training sessions were specific to each of them.
  • They both nailed new eating, walking and lifestyle habits.
  • They enjoyed each other’s support and encouragement throughout the journey.

THE PROGRAMME

The exercise programme had the following elements:

Cardiovascular exercise to

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

Weight training:

For both Tracy and Duncan, the programme had two phases:

  • An initial weight loss phase where the training focus was core strength and posture.
  • A strength phase where the emphasis was on adding some muscle and definition whilst still losing a little more fat.

Duncan and Tracy decided on walking as their cardio of choice. Despite his diabetes-induced neuropathy and Charcot foot, Duncan is now routinely walking 9 miles.

Tracy, who is osteoporotic, had additional considerations. We worked within the guidance provided by her physio and spine specialist.

We worked on helping both Tracy and Duncan to stand taller and straighter, lengthen their muscles and strengthen their core and upper back muscles.

“The change in Tracy has been massive. She’s happier than I’ve ever seen her in her life. Through your system, she’s achieved a dream that she didn’t think achievable – it’s been life changing”

THE RESULTS

DUNCAN

duncan side crop use

TRACY

Image showing Tracy's transformation

Posture and quality of life.

Both Duncan and Tracy have become a lot straighter. They both hold a better position in their neck, back and shoulders. Tracy’s osteoporosis, which has caused her spinal curvature, meant that we had to be cautious with corrective exercise, and were limited in choice. Despite that, Tracy’s posture has improved enormously. These posture and flexibility changes for both of them have carried over huge benefits into the their ballroom dancing hobby.

The changes in posture have almost eradicated Tracy’s back pain. The flattening of her stomach has given her self confidence a huge boost.

Duncan weight save use
Tracy weight chart save use

Weight loss – Duncan

Duncan was able shed an incredible 48lbs of fat from his body.

He reduced his body fat from 31% to 17.5 %!

Weight loss – Tracy

Tracy lost an impressive 22lbs of fat.

She reduced her body fat from from 40% to 25.5%!

Duncan body comp
Duncan body type
Tracy body comp use
tracy body type

Health markers – Duncan

Duncan reduced his visceral fat from 7.1 down to 2.2. He was also able to take his blood pressure from high to normal. And because his insulin sensitivity has improved, he has been able to drastically reduce the amount of insulin he has to administer. His background insulin has been halved, while his fast acting insulin has gone from 90 units down to 2!

Duncan’s BMI was originally ‘obese’. Although he is now in the overweight category, his % body fat is in the healthy range. That means his BMI is high because of extra muscle, as evidenced by his ‘muscular overweight’ categorisation.

Health markers – Tracy

Tracy reduced her visceral fat from 3.4 to 1.2 and reduced her blood pressure from pre-high to healthy.

Her waist-to-hip ratio has improved from overweight to normal and her body mass index is now at the low end of normal

Her body fat levels are now in the ‘normal’ healthy range.

SUMMARY

Duncan has made vast improvements in his health and body composition. He has achieved substantial changes in his body fat and muscle mass, and he has seen a significant improvement in his posture. The management of Duncan’s diabetes has completely changed due to improved insulin sensitivity; he now uses a lot less insulin.

Tracy has reduced her body fat and improved her posture to the extent that she is now delighted with her flat stomach. This has given her self confidence such a boost that she is now happier than she has ever been.

Both Duncan and Tracy really enjoy their new lifestyle and have discovered a love of training.

“At 58 I’m healthier and fitter than I’ve been in my whole life”

 

“I highly recommend Life Force Fitness, they are absolute experts in what they do and it is clear that they love what they do, due to their enthusiasm and huge knowledge.”

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