Case Study 1: Emma (US Client)

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Background:

 

Emma, a 34-year-old from Texas, underwent VSG surgery three years ago and initially lost 100 pounds. However, in the past year, she regained 25 pounds, struggling with portion control, emotional eating, and a busy work schedule that left little time for meal planning or exercise.

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Challenges:

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• Emotional eating and using food as comfort during stressful times.

• Inconsistent eating patterns and skipping meals lead to overeating later.

• Difficulty balancing a busy career and making time for physical activity.

 

Coaching Approach:

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• I started by helping Emma track her eating habits to identify triggers. I introduced simple, nutrient-dense meal ideas that were easy to prepare, focusing on portion control and mindful eating techniques.

• Emma was guided to set small, achievable goals, such as incorporating short walks during lunch breaks and preparing high-protein natural snacks to satisfy her.

• I focused on shifting Emma’s mindset from restrictive dieting to understanding her body’s needs, emphasising the importance of small, frequent meals tailored to her post-VSG requirements.

 

Success:

Emma gradually lost the regained weight and learned to manage her emotional eating through mindfulness exercises and a flexible eating schedule that fit her lifestyle. She felt more in control of her eating and was better equipped to handle stress without turning to food.

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Review from Emma:

“Kristen’s coaching was a game-changer for me. She understood my struggles and helped me shift my mindset around food. I’ve regained my confidence and feel I’m finally on the right path.”

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Case Study 2: Sarah (Canada Client)

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Background:

 

Sarah, a 45-year-old from Ontario, had VSG surgery four years ago. Despite an initial weight loss of 80 pounds, she hit a plateau and struggled with low energy levels, especially in the afternoons. Sarah’s busy family life meant she often resorted to quick, unhealthy snacks, leading to stagnation in her weight loss journey.

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Challenges:

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• Afternoon energy crashes, leading to poor snack choices.

• Lack of meal planning and inconsistent portion control.

• Frustration with the plateau, feeling stuck and demotivated.

 

Coaching Approach:

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• I worked with Sarah to reintroduce nutrient-dense snacks that provided sustained energy, such as protein-rich options with balanced carbs and fats.

• Sarah learned to schedule her meals and snacks to avoid long gaps, which helped stabilise her energy levels.

• I incorporated motivational check-ins, focusing on non-scale victories like increased energy and better digestion, which helped Sarah feel accomplished even when the scale didn’t move.

 

Success:

 

Sarah broke through her plateau, losing 15 pounds and feeling more energised throughout the day. The structured approach helped her regain control over her eating habits, and she felt more positive about her journey.

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Review from Sarah:

“Kristen’s coaching reignited my motivation. She didn’t just focus on the weight loss but helped me find ways to feel good about myself every day. I’m finally seeing progress again, and it feels amazing!”

 

 

Case Study 3: John (UK Client)

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Background:

 

John, a 52-year-old from Manchester, had VSG surgery two years ago. He lost 70 pounds but struggled to lose weight due to a lack of exercise and frequent snacking on empty-calorie foods. John felt overwhelmed with knowing how to balance his meals and was frustrated by his slow progress.

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Challenges:

 

• He has difficulty incorporating exercise into his routine.

• Poor snack choices hindered his weight maintenance.

• Confusion about proper portion sizes post-surgery.

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Coaching Approach:

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• I introduced simple, achievable workout routines that John could do at home, emphasising consistency over intensity.

• Together, we worked on meal planning, focusing on portion sizes and incorporating protein-rich, satisfying foods to reduce John’s reliance on unhealthy snacks.

• I helped John set weekly goals to keep him motivated, such as trying a new recipe or gradually increasing his physical activity.

 

Success:

John started feeling more in control of his eating and made exercise a regular part of his week. He maintained his weight loss, improved his fitness levels, and no longer felt overwhelmed by food choices.

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Review from John:

“Kristen’s guidance made all the difference. She took the guesswork out of what I should eat and how to stay active. I’m maintaining my weight loss and feel healthier than ever.”

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Case Study 4: Lucy (UK Client)

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Background:

 

Lucy, a 38-year-old from London, had VSG surgery two years ago and lost 60 pounds. Although she maintained her weight loss, she felt constantly tired and knew her diet lacked variety and nutritional value. Relying on convenience foods, Lucy often ate the same few meals repeatedly, leading to nutrient gaps and low energy.

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Challenges:

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• Limited meal variety, leading to boredom and missing essential nutrients.

• A lack of confidence in the kitchen makes experimenting with new, healthier recipes hard.

• Unclear on balancing her meals to ensure she was getting enough protein, vitamins, and minerals.

 

Coaching Approach:

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• I introduced Lucy to simple, nutrient-dense recipes that didn’t require extensive cooking skills. These recipes focused on using fresh ingredients and easy-to-follow steps.

• I educated Lucy on how to build balanced meals, emphasising the importance of including protein, healthy fats, and various vegetables. She helped Lucy understand the value of “eating the rainbow” to boost her micronutrient intake.

• I also provided Lucy with a weekly meal plan template, guiding her on how to prep meals in advance to save time and reduce the temptation to fall back on processed foods.

 

Success:

 

Lucy quickly became more confident in the kitchen, experimenting with new ingredients and adding more variety to her diet. She started feeling more energised, with improved digestion and fewer afternoon slumps. Lucy’s newfound skills helped her enjoy her meals more, and she began seeing food as a way to nourish her body rather than just something to fill her stomach.

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Review from Lucy:

 

“Working with Kristen was eye-opening. She made cooking fun and easy, and I now enjoy trying new recipes. I feel so much better knowing my meals are truly nourishing me. Kristen’s support has been invaluable—I’m not just maintaining my weight but thriving.”

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Case Study 5: Mark (UK Client, Surgery in Turkey)

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Background:

 

Mark, a 42-year-old from Birmingham, underwent VSG surgery in Turkey six months ago. Upon returning to the UK, Mark struggled to adjust to his new eating habits and felt overwhelmed by conflicting dietary advice online. Without immediate access to aftercare or nutritional guidance, Mark found it difficult to understand what his body needed, leading to inconsistent eating patterns, nutrient deficiencies, and slow recovery.

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Challenges:

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• Lack of structured dietary guidance post-surgery, leading to confusion about portion sizes and nutrient requirements.

• Difficulty transitioning from the soft food phase to solid foods, often feeling discomfort and unsure of what to eat.

• She struggles with hydration and protein intake, experiencing frequent fatigue and low energy.

 

Coaching Approach:

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• I started by assessing Mark’s current eating habits and helped him set a clear and manageable post-surgery nutrition plan. She introduced Mark to small, nutrient-dense meals that were easy to digest, focusing on soft proteins, healthy fats, and a gradual reintroduction of vegetables.

• I gave Mark practical tips on how to prioritize protein intake, including easy-to-make, high-protein snacks and meals that fit his post-surgery needs. They also worked together on portion control, using perfectly sized plates and bowls to help Mark gauge how much to eat without discomfort.

• To tackle hydration, I recommended strategies such as sipping throughout the day and incorporating hydration boosters like herbal teas and broths, providing additional nutrients.

 

Success:

 

Mark’s energy levels improved significantly, and he gained confidence in his food choices. His discomfort around eating diminished as he learned to listen to his body’s signals and adjust accordingly. With my guidance, Mark established a balanced eating routine that supported his recovery and overall well-being. He felt more connected to his health journey and appreciated having tailored support during a critical time.

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Review from Mark:

 

“Kristen’s guidance was exactly what I needed after my surgery. Coming back from Turkey, I felt lost with what I should eat. Kristen helped me make sense of it all, and now I’m eating well, feeling stronger, and finally seeing the progress I hoped for. I couldn’t have done it without her support.”