Pain-free and Full of Confidence!
Jess initially came to Enterprise Fitness to rehab a serious back injury that had left her bedridden for a period of time. The main goal was to get her moving pain-free without worrying about feeling unsafe when performing more complex movements. After making significant progress towards this goal, Jess then decided that she wanted to do a photoshoot while continuing the rehab for her back injury. So towards the end of 2020, we started preparing her for a photoshoot.
Here are Jess’ results at a glance:
- Bodyweight: 6.7kg lost (70.4kg to 63.7kg)
- Body fat: 8% drop (25.5% to 17.5%)
- Lean mass: Maintained at 52.5kg
Here was how we did it:
At the start, training for Jess was all about building a foundation of the basics and relearning movement patterns and neural muscular connection. After she mastered these, we then started slowly introducing movements that she was uncertain about. We also worked on her mindset, where she learned that her body was strong and competent to perform those movements safely. Once we developed a good amount of strength, we started increasing the volume to focus on her body composition for her photoshoot later on down the track. From a movement perspective, Jess made enough progress to competently perform the front squat and trap bar deadlift — two movements she was very hesitant about at the start. From a rehabilitation standpoint, this was a massive win for Jess and her goals.
The nutritional approach for Jess was pretty straightforward. We first built her daily calories up to maintenance level and kept this the same for around one month. This was to upregulate her body while we were meeting her energy requirements. After Jess decided to work towards the goal of a photoshoot, we started to taper her food back down in small gradual drops. We also had small re-feeds so we weren’t keeping her calories restricted for too long, which could potentially affect numerous factors such as her performance, recovery and general energy.
We are so proud of the HUGE amount of confidence she has gained throughout the process, not to mention slaying it at her photoshoot!