Monique's Transformation and Process - a team effort with my superstar Pro client Robina Steele - who writes Monique’s Training programs while I take care of the planning, food, macros, and weight loss process.

Monique as a powerhouse! Her goal was to compete in the ICN ACT physique division, where she finished up winning all 4 of her divisions and taking home the overall Champion Trophy.

The Process

Monique started at 68kg in January 2023, we built calories up over 7-8 months to 2500 calories/day. Monique lifted weights 5 times per week, and does 10,000 steps/day. By September her weight was down to 57kg, and after a fat loss phase from September to December, her weight was down to 54.3kg.

Diet Break

Due to Monique's diligence and consistency, she ended up being ahead of our planned prep, so over Christmas we went with a 'diet break’ (a process of returning to maintenance calories to refill glycogen stores and energy). This lasted 7 weeks, 2250-calories/day.

Fat Loss Process #2

Monique then finished her prep with another 8 week fat loss process, with an average target of 1850 calories/day. She continued with 5 weights days/week, 10,000 steps/day, and I have added one 40 minute incline treadmill walk to one of her rest days.

The End Result

Monique finished up at 48.2kg (yes, she’s a pocket-rocket!), and it’s almost 20kg difference.

The lowest Monique’s calories dropped to were 1530 cals/day. She lifted weights most days of the week, completed 10-12k steps daily, and in the final 4 weeks I added in 3 x 30minute walks per week on the treadmill. Before that she did 1 walk per week on the treadmill so, nothing crazy.

The result was she lost all her body fat, and maintained her muscle mass and went on to WIN the Overall Figure Trophy on Saturday - a division all about muscularity, symmetry and leanness/conditioning.

Dieting is hard, but with the right approach you can achieve some pretty crazy results. She is also a mamma of 3, so that didn’t stand in her way either!

If you're interested in embarking on your own weight loss/body transformation journey, feel free to book a consultation to discuss!