Kaylen and I started working together in March of 2017. We met monthly for three and a half years before she began doing things independently.

We met again after a year of her working solo. She lost 11% body weight and 23% body fat. An increase in muscle tissue explains the discrepancy. The big kicker is this: she gained 20% in her strength numbers. Jackpot! As a powerlifter, her squat, bench press, and deadlift improved while her body grew smaller.

Kaylen said:

“It’s a testament to what you taught me that I have been able to keep this work up and continue seeing benefits. Sustainability was our number one focus. Today’s measurements are a good indicator of that. Programming and nutrition is long game stuff. I logged everything I ate for two years straight. I’m not in a yo-yo cycle, and since I’m going on six years of this, I’m confident that I’ve got it.

Above all, your program taught me how flexible I can be and still succeed with health and fitness. I was so crazy restrictive before I would drive myself and those around me nuts. Now, I’m much calmer and in control. I know myself enough to avoid keeping trigger foods around. Beyond that, this nutrition thing is pretty straightforward.”

As a coach, this is what perks me up. People are learning what I’ve got and using it long-term.

Kaylen serves as a great case study for those involved in powerlifting. In that realm, there is a relentless focus on total weight lifted, often to the detriment of the health of the lifter. People get too fat when they care about how much they can lift exclusively. Their health suffers and, without notice, so does their lifting.

I wish more lifters would prioritize getting their body comp in order and their powerlifting because the combo is about as good as it gets when it comes to keeping the body healthy and happy long term.

The formulas used to determine strength suggest the lighter you are while maintaining or producing power, the stronger you are. Being light and strong gets overlooked by too many people who add needless amounts of fat tissue to lift more weight.

So she is a model for integrating lifting weights, sleep, and flexible dieting. She also used to be a big runner. She spent most of her time pounding the trails before getting involved with lifting. I have met so many women whose lives transformed once they dropped the cardio-only schtick and got to moving some barbells. It’s kind of crazy. She is one of them.

Kaylen took a more holistic look at her fitness and became a healthier, stronger lifter. I’m proud of her accomplishments and that she continues to come back to me, even after a year of hitting the gym and kitchen on her own. THAT is how to do it.