The Start of the Journey

Tory’s path to coaching began with a recommendation from her friend Sam. She was looking to eat healthier and thought exploring dietitian help would be the right step. That’s when she found me.

Before coaching, Tory felt she had a decent foundation but sensed room for improvement. Her eating habits lacked structure, with no clear boundaries or planning, and her inconsistent sleep left her perpetually tired. She knew things could be better but wasn’t sure how to achieve it.

Her initial goals? Tory wanted to lose fat, gain muscle, and become stronger. More importantly, she wanted clarity on which habits were helping her progress and which were holding her back. Tackling tummy fat and building a healthier routine were at the forefront of her mind.

The Coaching Process

Our coaching journey was rooted in structure and strategy. Tory and I used spreadsheets, a specialized app, and even a sleep tracker app to delve deeply into her metrics. The red and green colors she referenced in her sleep improvements became a simple yet powerful tool to visualize her progress. For workouts, Tory was an active member of Orange Theory Fitness, where she later took on a coaching role herself. Few things are as fulfilling as watching a client fall in love with fitness so deeply that they decide to inspire others similarly.

When it came to her nutrition, Tory discovered the transformative power of tracking macros. She learned that she could still enjoy her favorite foods within the boundaries of a sustainable plan. This not only changed her perspective on dieting but made her feel in control of her choices.

Monthly coaching meetings became a cornerstone of our process. They weren’t just check-ins—they were opportunities for her to reflect, regroup, and reignite her motivation. Her commitment to learning and applying these lessons to her life made every step of her journey meaningful.

Milestones and Results

Tory’s results speak volumes about her dedication. She lost 12 pounds of fat, 3.5 inches from her waist, 2.5 inches from her hips, 1.5 inches from each arm, and an inch from each leg. On top of that, she gained 5 pounds of muscle, striking an impressive balance between aesthetics and performance. Once she achieved these results, she held onto them for years until she and her husband decided to start a family.

Throughout her pregnancy, Tory continued exercising and monitoring her food. She navigated a sea of information, opinions, and advice about caring for herself and her growing baby. We used the latest scientific findings to adjust her calorie and macro intake at the right times, avoided direct abdominal work and plyometrics to reduce risk, and stayed focused on her long-term health. The weight and circumference she gained during her pregnancy were truly all baby—a testament to her ongoing dedication to the principles we worked on together.

Mindset Shifts and Broader Impacts

For Tory, the journey was not about quick fixes but about mastering consistency and embracing the process. This aligns closely with my coaching philosophy: tackle the big rocks first—nutrition and sleep—before diving into the details of exercise. Her story proves that when the foundational elements of health are strong, everything else becomes more effective.

The skills Tory developed rippled out into every aspect of her life. She applied stress management strategies to her professional life, grew her confidence, and became a role model for her family. As she steps into motherhood, she is already equipped to model healthy habits for her children, passing down the lessons she’s learned to the next generation.

Words of Wisdom

When asked what advice she’d give to someone considering coaching, Tory’s response was simple: “Do it!” She emphasized that every journey starts with a small step and that having someone to guide you and provide support makes a world of difference. “You have to want it first, but once you do, there is a great support system to back you up,” she shared.

Closing Thoughts

Tory’s journey reminds us that true transformation doesn’t happen overnight—it’s the result of small, consistent actions taken over time. Her story is an example of what’s possible when you approach health with patience, determination, and a willingness to embrace change. She didn’t just achieve results; she built a lifestyle that will sustain her for years to come.

To anyone reading this and wondering if you can do the same: the answer is yes. Change begins with a decision to start, no matter where you are right now. You don’t need to have everything figured out—you just need to take the first step. With the right support system, actionable strategies, and a commitment to showing up for yourself, you can create a success story of your own. Tory’s journey is proof of what’s possible, and her example lights the way for others to follow.