You may remember last year that I worked with a lovely lady called Sonya, to help coach her on her journey to the stage. Sonya transformed from a carb fearing cardio lover to a bikini diva in 16 weeks, to get in the best shape of her life at 44 years old.
Here’s what Sonya had to say…
“I signed up with Alex for a 16 week prep to get me stage ready for my first competition with Miami Pro, and all I can say is what an amazing lady!
Alex is a true professional, and her knowledge in nutrition and training make her a top class coach.
The 16 weeks of prep were extremely tough believe me, and Alex was there motivating me every step of the way. She managed my emotional ups and downs (and trust me there were many!) especially when going out and socialising over a few drinks is such a big part of who I am.
There were so many days I wanted to jack it all in! Alex would talk sense to me and rationalize my thoughts, but most of all she believed I could do it. She believed in me, and that went a long way, especially when my confidence was waving and I was feeling low. I was also never denied the odd treat or “cheat meal” which meant my competition prep was so much more enjoyable than some of the horror stories I had heard from other bikini competitiors!
On the training front, Alex made sure that I didn’t lose interest and I always looked forward to getting into the gym. I used weights and equipment in ways I didn’t even know were possible – giving amazing results with some of Alex’s secret techniques!
Just like Alex said I would, I started to see progress…
Alex was always there at the end of a phone call, text or Whats App spurring me on and encouraging me…My body fat started to drop and finally with her help, I got the six pack I always dreamed of!
If you have goals, whether it’s to lose weight, train for a marathon or (like me) step foot on stage as a bikini competitor, I couldn’t recommend Alex enough. Thank you lovely lady x”
So how did we do it?
* 5 x weight training sessions per week
* 1 x HIIT session per week
* Minimal steady state cardio
* 5 x meals per day
* Lots of protein, good fats and carbohydrates
* 2 litres of water per day
* One “off plan” meal every fortnight
* 7-8 hours of sleep per night
* Supplementing with world class vitamins, minerals and fish oil
* Limited alcohol
Easy to do, but also easy not to do!
Whether you want to step on stage, lose body fat, get beach ready, run a marathon, fit back into your skinny jeans or get a six pack, the principles to do so are the same.
Follow the plan. Stay consistent. Get results.