START HER FIT KIT was launched in October of 2019. 

It is a 6-week, get-started challenge, to help you get organized, on track, to your health and fitness goals, with online group support.

Below are the results, highlights, and discussion of the START HER FIT KIT Winter 2021 challenge.  

Note: COVID, and a mass world shutdown, happened after the spring 2020 challenge.  

Due to this new normal, and a massive adjustment in lifestyle, and habits,

the challenge this challenge, was exclusively home based training.

A small reminder, that each person is an individual, has different backgrounds in training, current level of fitness, and nutrition knowledge.

The goals of the challenge are:  

• • SIMPLIFY nutrition, for fat loss – so you feel less overwhelmed
  • CLARIFY how many trainings per week, you would need to have results in a short period of time.
  • ACCOUNTABILITY to ensure success + answer questions, when you get stuck.

There were 14 challenge participants, for the fourth season of START HER FIT KIT.   

One (1)  participant ended up dropping out of the program due to a family health emergency.

All remaining clients, logged their updates, asked great questions, and remained active, through individual chats, Facebook group support, throughout the entire challenge.

Twelve (13) participants, ready to be a leaner, stronger, healthier version of themselves.

Each participant was assigned, a beginner program assigned through my coaching platform, nutrition meal plans, and encouraged to submit, to submit their weight and measures, every Friday.  

A schedule was set up each week, in the coaching platform to help keep a daily reminder calendar, to ‘check the box’ at the end of each day.

Progress photos were requested, in the beginning, middle and end of the challenge.  It was left up to the individual and level of personal comfort, when submitting their photos.   

Note:  The photos are only for personal progress.

They would never be shared, socially, and through

my online coaching platform, you can delete them at any time.

Each week, there were video lessons, Q+ A videos, on nutrition and/OR training topics.

Participants were encouraged, to ask further questions to clarify the information presented.

The selection on which topics are covered was left up to the group.  If there is a request for a topic of interest, we discussed that topic.

A weekly goal and self reflection, was given for each week.

Each participant was encouraged to log their nutrition daily in the coaching platform, which included logging their workouts or any physical movement they did that day.  

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Everyone who participated, and tracked, lost weight.

Some participants opted, to do additional check-ins, or weight/measures, more frequently, as you can see in their data entries.

Others preferred to check-in less.

Everyone was encouraged to track something – either weight, measures, or use progress photos.

The biggest loss was 10 lbs in 5 weeks followed, by two participants, at 9 lbs.

The smallest weight loss; was 1.5 lbs for 1 participants, in 5 weeks.
Two participants, lost between 2-3 lbs, for the duration of the challenge.

Program implementation, was not 100% perfect everyday, however, there was progress, objective or subjective, by all participants.

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Weight is just one measure, used to track progress.  We also use body girth measures.

I have included the measures, of three (9)  clients, who tracked their body measures.  Of, the 9, who tracked measures, 2 ended up not tracking their measures, to the end however, continued to track, and enter their weight.

There are times, for fat loss, when the scale changes, yet, the body girth measures, will change.

Client 5 went from a 34″ waist to a 28″ waist.  

Client 1, who has done a number of SFK challenges, continued their journey, and lost another 3 inches off their waist.  From previous challenge to this challenge, they lost a total of 5 inches, off their waist, going from a 37″ waist to a 32″ waist at week 5 of the challenge.  

Client 4 was next with 3″ loss in the waist measure, followed by client 12 and client 6 with a 2″ loss each.

Other notables, include, Client 6 and Client 9, who each lots 2 inches off their hips.  

Weight loss is never linear. We use a variety of ways to measure progress.

Self-reflection is progress used frequently, to stay aware, and conscious in the fat loss process.  

Here is some of the feedback, by the challenge participants, about their struggles, what they have learned, and overall reflections about the program.

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As a coach, and fitness educator program development and evaluation of that programming is an ongoing process.  

We all learn by making mistakes, adjusting, and re-testing to see what works best, and what needs to be eliminated.

With over 20 years experience in the fitness industry,  I have learned, what works, for long-term weight loss management.

Here are some of the struggles,  faced, during this fifth instalment of the START HER FIT KIT challenge.

The pandemic was in full swing. With gyms opening and closing this instalment of the SFK Challenge was an exclusively home based workouts, using the the 5-home gym essentials.  

The schedule of the day, including work from home, kids possibly being at home, home schooling, and paired with a number of lockdown procedures in place, proved, to be a challenge, however, the SFK challenge proved to be a positive distraction what could be considered a dark time.

Other positives of the pandemic, such as less social distraction, a stable at home routine, less temptation to eat a restaurants, and the ability to still be able to go outside, for walking helped, to channel, the focus on health, and wellness.

The challenge of learning the online coaching platform, was over come this time, as many of the participants, were former SFK challenge clients, had already been using the platform, or were former clients, so they already knew expectations going into the challenge.

As a back up, and instruction, a complete set of videos and how’s to’s to use, the platform was created, for reference.

The Facebook group was used for daily motivation, and the chat function in the coaching platform, was used, for quick communication, to send motivational quotes, images, and tips + tricks.  

The coaching platform now houses, daily habits, that will be used, in future challenges.

Live Training on the app, and where everything is located, can help those who are uncomfortable, with the online coaching app platform.  

Noted, for the next challenge, and will offer some live training if needed.

There was 1 client that dropped out program due to a health emergency. A second client dropped out the first week of the challenge, due to some nutritional limitations.  

The remaining participants, all remained active either daily or weekly, throughout the entire 6-8 weeks of the SFK Challenge.

There are a few of the challenge participants, who continued the program, over the past few months, and are living in a completely different body since, putting their health, and fitness as a priority. 

A future post will explore their successes.

What gets measured, gets managed.

For any challenge, to get the most out of the program, participants will be encouraged to track, either weight, measures, or photos, or some combination of the three.  

It was clearly communicated this round, and the results, were more accurate, the participants, more engaged.

The participation of this challenge, was one of the best yet.  As I continue to refine, the process, the results, speak for themselves.

COVID, schedule change, environment changes, home/life balance, kids at home while working, just goes to show, that if life is busy, you can still prevail.  

If you want fat loss and/or better health, it can happen, no matter how many lemons life throws at you. 

1. Goals are achievable,  even when life throws you into a complete tailspin.
2. Structure and accountability can help keep you on track.
3. Mistakes will be made; learn from them. Recover faster, AND get back on plan.
4. Little ‘deposits’ of short workouts and better quality nutrition add up over time and produce great results.
5. Your health as a priority is always a good thing.