Sample Case Study
In the first year of working at Body + Soul Fitness, I wrote copy for the website, emails and long-form content. Below is an article about a client’s success while working with a personal trainer.
How Personal Training Helped Analia Manage Stress
About Analia
Analia used to deal with the stress of her job by avoiding it, spending her free time anywhere but at home. When the pandemic required everyone to stay home, Analia struggled with the lack of structure and the loss of her routine. She realized she didn't have the tools to cope with her stress.
After the stay-at-home orders were lifted, Analia wanted to get moving again. She had worked with personal trainers before and knew that having someone to keep her accountable would help her exercise consistently, lose weight, and feel better.
Now, after training with Emma for two years, Analia feels more confident than ever before. Her health and her fitness have become a priority, and she has the tools and the knowledge she needs to consistently choose movement to cope with stress.
The Challenge
Analia’s first goal was to lose 20 pounds and gain strength. When she was matched with personal trainer Emma, she knew that she had found the trainer for her.
“Emma listened to my story and my goals, and she genuinely cared about helping me. I could tell that she wasn’t like other trainers because she focused on sustainability,” Analia explained.
Emma thought of Analia’s weight loss goal as a starting point. She guided Analia through an assessment to learn more about her health, lifestyle, and the challenges she faced related to fitness. This process made it clear to Analia that Emma wanted to set her up for success.
The Program
Using what she learned from the assessment, Emma built a program specifically tailored to Analia and her goals. The first phase focused on building a strong foundation and correcting differences in strength and mobility between Analia’s left and right sides.
Analia had limited range of motion in her lower body and lower back pain due to sitting most of the day at her job. To correct this, Emma focused on core training with Analia, making sure her lower abs were engaging correctly to support her spine.
Finally, to support her fat loss goal, Emma focused on improving Analia’s work capacity. This meant increasing the exercise intensity she could reasonably perform within a given time period. Emma chose exercises and repetition ranges to challenge Analia’s metabolic system - such as sled pushes and higher repetition training. She also encouraged Analia to go for walks to improve her cardiovascular health.
Learning New Things
With each new phase of the program, Analia noticed that she cared more about how much weight she could lift than how much weight she was losing. She started setting performance goals, focusing on lifting heavier in complex lifts like deadlifts and squats.
“With each check-in and program adjustment I learn that I can do so much,” explained Analia. “I’m always so surprised at what I can achieve in just 4 weeks.”
Analia started training on her own with guidance from Emma’s programs. They would have monthly reassessments, and a new program each month to keep her progressing toward her goals.
Gaining Confidence
Analia’s Results
Analia started achieving her goals by the sixth-month mark. She lost weight, noticed that her body looked more toned, and most exciting of all, gained enough strength to deadlift 200 pounds and complete a bodyweight chin up.
“It wasn’t rushed. It was the perfect pace to increase my physical fitness and teach me to maintain consistency,” said Analia. “Emma created a realistic program, and with each new goal she was so supportive.”
Now, after training with Emma for two years, Analia feels more confident than ever before. Her health and her fitness have become a priority, and she has the tools and the knowledge she needs to consistently choose movement to cope with stress.
With her newfound confidence and strength, Analia has become a runner. “Before training with Emma, I had so much pain when running. Now, I’m able to run without pain and I even signed up for a marathon!”
Analia says that working with a trainer gave her a new reason to leave the house. Emma helped her prioritize her fitness, physical health, and mental health. The program impacted every area of Analia’s life from her sleep to gut health to ability to believe in herself.