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03 · Training · Practicum · Case F1
Jess, 25
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Composite mock client built from anonymised intakes. Any resemblance to a real client is unintended.
About her
Age
25
Gender
Female
Height
166 cm
Weight
56 kg
Occupation
Dental nurse
Based in
Melbourne
Training
Current activity level
Heavy exercise/sport 5–7 days per week
How long training
On and off for about 6 years
Workouts at the moment
Honestly all over the place. Run 5–7 km three mornings a week, hot Pilates or reformer 3–4 times a week, boxing once a week, and 1–2 full body weights sessions if I have time. Walk a lot too, usually 12–15k steps. Some days I do a run and a class.
Gym access
Standard, commercial gym
Days per week preferred
5
Time of day
After work around 5pm, but want to start mornings
Other training
Pilates (reformer and hot), boxing once a week. I have 8 classes left on my Pilates pack.
Goals
Goals for this program
Lose 4–5 kg and tone up properly for my wedding without starving myself. I'm exhausted at the moment but scared that if I slow down I'll put weight on.
3, 6 and 12 months
3 months: leanest I've been for the wedding. 6 months: toned and stronger. 12 months: lean and eating flexibly without stressing.
Timeline or event
Yes, my wedding on 16 January
Focus muscle groups
Glutes and legs mostly, and core
DPperformance Coaching · Internal
Coach Hub
03 · Training · Practicum · Case F1
Jess, 25: health, nutrition & coaching
Health
Supplements
Magnesium, iron, ashwagandha
Medical issues
No. I had an eating disorder about 6 years ago, I'm healthy now but I want to do this the right way with guidance this time.
Hormonal / metabolic
Mild PCOS, my cycle is a bit irregular because of it
Menstrual health
Regular (predictable + roughly monthly)
Anything to add
Periods are quite heavy, that's why I take iron
Nutrition
Current diet
Black coffee in the morning, usually nothing else until a banana around 2pm. Yoghurt bowl around 4pm with berries. Big family-style dinner (I live with my family). A few squares of chocolate or some lollies at night. Buy lunch on busy days, eat out a lot on weekends. In my head the longer I wait to eat, the less hungry I'll be.
Allergies / dislikes
Allergic to avocado. Don't like coriander. Love yoghurt and oats, like simple meals I can take to work.
Coaching
Responds best to
Direct & honest: tell me exactly what needs to improve and don't sugarcoat it
Anything else
Excited to finally do this properly
Found us
Instagram, been following for ages
Next: build the nutrition and training plan, then follow What to do now →
DPperformance Coaching · Internal