SAME WEIGHT - DIFFERENT BODY COMPOSITION💪🏼😍 When Jen joined Empower, her goal was to achieve a lifestyle transformation, lose fat, gain muscle and improve her relationship with food. Before Empower, Jen suffered with a binge - restrict cycle and found it difficult to see any progress with her physique whilst also enjoying an active social life In 12 weeks, Jen has lost 4cm from her waist, dropped noticeable body fat, she’s built muscle (+3cm to her glutes), made incredible strength progression in the gym, she’s still fully enjoyed a thriving social life with meals/drinks out and she no longer feels the urge to binge or restrict. She looks absolutely fabulous + this is a perfect example of body recomposition (gaining muscle + simultaneously losing some body fat)💃🏻 Jen was no stranger to the gym but she has never followed a well structured programme for her goals or been super consistent with her nutrition, food choices, protein intake + sleep before. So these results 👆🏼👆🏼 really highlight the importance of well designed programming and a tailored nutritional strategy for achieving body recomp WHAT WE DID EXACTLY TO GET THESE RESULTS: 🏋🏼‍♀️ 4 x total body hypertrophy sessions per week with a glute emphasis. Daily undulating periodisation so Jen was varying her rep ranges across the week & hitting her glutes in every session 🍳HIGH PROTEIN 🥙We focused on moving away from the “clean eating only” Monday-Friday as this often just exacerbates the urge to binge on weekends. In Jen’s initial sign up consultation, she told us that her fave foods are things like “pizza/ pasta/ curries/ chocolate/ yogurt bowls” - So we made sure to include these foods in her nutrition plan EVERY DAY💃🏻 💤3 x rest days per week and 7-8 hours sleep per night 🔬being CONSISTENT with her check ins, being honest with me, telling me her struggles & her wins. Communication with your coach is key to stellar results! 💫 If Jen’s progress has inspired you, click the link in our bio to enquire about our 1-2-1 online coaching @emmafituk_ @empower_training 💗💗 www.empoweronlinecoaching.com.