Denise’s Fitness Transformation: From Asthma to Women’s Wellness Coach

Transformation of the Day: Denise shared her fitness transformation story with us. Her journey began in 2018 and now she’s a Womens Wellness Coach helping women navigate Menopause. Check out how she changed her eating habits and her workout routine.

Denise before and after

Social Media:
Instagram: @dnyce_fitness

I’m a 56-year-old mother of one. By day, I work as an IT Consultant. I also run a Women’s Wellness PT business, specialising in Menopause and tackling the issues around going through this transition.

What was your motivation? What inspired you to keep going, even when you wanted to give up?
From a very young age, I had asthma and still have it. My illness is my motivation, as well as running alongside that my daughter. We only have one life, and today is not a dress rehearsal. We need to live and battle through any adversity. I hope I’m showing her that. 

So, with that said, I’ve always been into fitness of some sort – From martial arts and holding a 2nd Dan to being Ms. cardio queen. Then I discovered weightlifting. I noticed that my body composition was changing because of weight lifting.

How did you change your eating habits? 

I started to change from eating ‘dirty’ to eating ‘clean’. So, I began to look at what I ate and knew that processed foods were not the answer. I had a lot of bloat, I was tired, and I just looked flabby! I wanted my curves to be in the right places. 

I changed to clean eating after meeting my now coach, Tracy Eden Larby (Iron Ladies). I’m on a macro diet where I focus on very high protein, carbs, low fat, and plenty of water. I still eat chocolate and fried chicken once in a while. I was never a fizzy drinks fan or juice drinker, so that transition was easy for me.

Denise before and after

What is your workout routine?
I go to the gym, focusing on my legs one day and my my upper body the next, with cardio twice a week. 

My plan is progressive overload and time under tension, which leads to muscle growth. I’m very conscious of my sleep. I find it hard to sleep, so my nighttime routine is early. I’m in bed by 10 pm, up at 5:10 am, and in the gym by 6 am. 

How often did you work out?
I work out six times a week for 50 mins – so that’s 4 days in the gym and 2 doing cardio (rowing and elevated walking).

What was your starting weight? What is your current weight?
Starting weight – 55kg (more body fat) 

Current weight – 59.9kg (increased muscle, less fat)

What is your height?
I’m 5 ft, 2 inches tall.

When did you start your journey?
I started in 2018.

How long did your transformation take?
It took one year. When I started, I slipped my disc and was unable to train for six months. All I did during that time was stretch for 30 mins a day.

What is the biggest lesson you’ve learned so far?
80% food and 20% gym. What makes the difference is what you eat. You have one body, and you have to treat her well. 

What advice do you have for women who want to lose weight?
Just do it! if you have no idea get a trainer and have a plan. You don’t want to go to the gym and not achieve your goals because you don’t know what to do or eat. A trainer will help you do that whether you want to train at home or in the gym. They can be in-person or online, as long as they are knowledgeable and accustomed to training women, hormones, peri-menopause our cycle etc

Is weight loss surgery part of your journey?
No, it isn’t.


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