4 WEEKS ONLINE FITNESS COACHING

When Sam joined Own, she was winging it in the gym, following random generic programs and found she could never manage to commit past 6 weeks. She’d often find herself giving up or starting something new. 

During our time we’ve successfully run both a strength building phase + hypertrophy phase. We’ve tracked calories + macros, spending our first 5 months together in a maintenance phase. This time at maintenance set her up for a super successful deficit. Leaving her a total of 5.8kg down + 52.5cm lost across all measurements.

Kristy joined Own with the goal of building strength whilst looking strong. But her body recomp wasn’t shifting, which came down to her nutrition. She needed to spend intentional time at maintenance calories before entering a deficit.

We spent a significant time in maintenance, hit 160g protein daily before moved into a deficit. She also hit consistent sessions following a program tailored to her. Since then she’s dropped 5kg + lost a total of 15cm across all measurements, revealing the strength she's already been working for. 

When Jo joined Own, she was already training in the gym and wanted to push her strength further. Due to past lifting injuries, Jo had been hesitant to load heavier, which held her back from progressing.

We structured her program to build a solid base of muscle while focusing on technique. The aim was to reduce pain linked to previous injuries. Alongside this, we tightened her nutrition to prioritise muscle growth. Jo has tracked calories consistently through a long maintenance phase followed by a very intentional deficit. Since then she’s 3.5kg down + lost a total of 33cm across all measurements.

Kat started with Own with the goal of building muscle while leaning out. She was already training consistently, but nutrition lacked structure and intent.

Rather than rushing into a deficit, we prioritised maintenance first to establish consistency. Once intake stabilised and training output was supported, we moved into a slow, controlled deficit with the clear objective of retaining muscle.

Since then, Kat has reported a noticeable improvement in how she feels day to day, particularly in how her clothes fit. So far, Kat has dropped 2.3kg and a total of 20.5cm across all measurements.

Laura has been part of Own across her last two powerlifting prep cycles. Before her most recent competition, she returned feeling a little flat and sluggish, with the goal of tightening up her nutrition and improving body composition without compromising performance.

With years of consistent training and a solid nutritional base already in place, this phase wasn’t about overhaul, it was about refinement. We adjusted intake, tightened macros and implemented a small, controlled deficit that still supported training output and recovery. Over four weeks, Laura dropped 1kg and a total of 7cm across measurements, while maintaining strength and training quality.

When Lisa started with OWN, her goal was weight loss. Despite multiple attempts on her own, progress repeatedly stalled. A review of her nutrition history showed she hadn’t spent time at a true maintenance intake.

Over the past 12 weeks, the focus has been solely on maintenance. During this phase, Lisa improved overall food quality, increased total calorie intake and consistently met protein targets.

So far, Lisa has dropped 0.5kg and a total of 22.5cm across all measurements. This is a clear example of why scale weight alone is a poor indicator of progress, particularly when long term outcomes and body composition are the priority.