Karen is proof that lasting transformation is possible when one focuses on sustainable changes and embraces awareness as the foundation of progress.

At 58 years old, Karen is healthier than she was at 38. Her journey started 14 months ago when she came to me ready to learn about taking better care of herself. Her friend and co/worker, who has been a client for more than five years, sent her my way Like many people, Karen had spent years snacking mindlessly. Anytime boredom or stress crept in, snacks were her go-to, and before she realized it, the day was filled with quick, emotional food decisions.

Everything changed when she started logging her food.

“I never realized how much I was snacking until I started logging,” she told me one day. “It was eye-opening.”

For Karen, food logging wasn’t about obsessing over calories or restricting herself. It was about gaining awareness of her habits. She quickly recognized that most of her snacking came from boredom or negative emotions. Once she understood the patterns, she began making deliberate choices to replace those empty-calorie snacks with more intentional, nourishing meals.

Over time, Karen’s mindset began to shift.

“I had to change my mind,” she said when I asked what advice she’d give her beginner self. “It wasn’t about how fast I could lose weight—it was about making sustainable changes that would last.”

And sustainable they have been. In just over a year, Karen has achieved incredible results. She’s lost 24 pounds, 5 3/8 inches from her waist, 5 inches from her hips, one inch from each arm, and two inches from each leg—all without relying on drugs or quick-fix methods.

But Karen’s journey wasn’t just about food. She also discovered a love for strength training.

Karen started training with me twice a week, learning how to lift weights for the first time in her life. At first, she wasn’t sure if she’d enjoy it. Now? She’s hooked.

“I never thought I’d love this,” she said after a session, a grin spreading across her face as sweat dripped down her brow. “Music and movement. I’m addicted.”

In the gym, Karen trains in her Birkenstock sandals, surrounded by a mix of people and even dogs, often positioned near the speakers blaring rap or rock. She pushes herself harder every session, growing stronger and more confident with each lift.

“I can’t remember being this light, ever,” Karen said recently, reflecting on her progress.

Karen’s story is more than a testament to weight loss—it’s about taking control of your health, one small step at a time. Her success began with awareness. Food logging gave her the insight to make better decisions, and strength training gave her the confidence to push her limits. Together, these tools have helped her create a lifestyle she loves.

If Karen’s journey resonates with you, take her words to heart: “You’ve got to put in the work, and you’ve got to change your mind. Who cares how fast I lose if I know it’s not coming back?”