Programme: Private Weight Loss

Sara’s main goal was to get her confidence back when going clothes shopping. That required her to lose weight. “A year ago… it felt awful, and I’d end up in the changing room in tears. What I’ve got back is I can go into a store, think ‘yeah I love that’, pick it off the shelf, take it home….I know it’s going to suit me. That’s amazing!” she said. “I can’t thank Life Force Fitness enough for that”

Sara wanted to get to 63kg and we set this as her goal.






41 to 33%


8 months


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

  • Taking measurements and photographs to benchmark Sara’s starting point.
  • Benchmarking her daily calorie expenditure.
  • Setting a goal. Sara wanted to get to 63kg.
  • Setting an initial level for her calorie intake. We cut calories and assumed a calorie burn from exercise.
  • 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 Sara we made the following observations and took the following actions:

  • It took Sara a few weeks to settle into a new way of eating.
  • Once she got into the groove, Sara made good progress.
  • Other things going on in Sara’s life made it more difficult to keep up the required levels of activity, so progress slowed a little, but that didn’t matter to Sara because she had achieved her goal of getting her confidence back


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 retain muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Develop balance and improved functional capability.

“I’ve taken away from the programme… me. I’ve got me back, and I think that’s a massive thing.”


Before   After

Sara Penrose Before and After Right

Before   After

Posture Improvement

Sara’s posture improved and she is a lot happier with her shape.

Sara Penrose Chart

Weight Loss

Sara lost 9 kg of fat and actually gained 0.3 kg of muscle in 8 months. That’s despite a slow down towards the end and having an eighth of the testosterone of a man!


Sara felt she had poor strength when she started. By the time she finished she was lifting 70kg in the deadlift and pushing a 90kg sled!


Sara lost 9kg of fat and gained 0.3kg of muscle in 8 months. That’s despite a slow down towards the end. Crucially, Sara now has a lifestyle that she loves, can maintain and that will help her continue to lose weight and maintain it for life.

“The support has been physical, mental and spiritual almost. It’s about a lifestyle change and [Life Force Fitness] supporting you with that. It’s not just a gym visit, it’s so much more than that.”

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