Comeback · 28 weeks
Sofia came back stronger than before
Program: Personal training + nutritional guidance · phased rebuild
The challenge
Two years off, starting over
After her second child and a demanding return to shift work, Sofia hadn't trained in two years. Her fitness was at its lowest, her schedule was chaos, and she assumed intense training was behind her for good.
The approach
Gentle start, relentless consistency
Two short full-body days built around nap schedules, walking targets instead of cardio dread, and a meal framework designed for shift work and a sweet tooth. Intensity rose only when recovery allowed — and it always eventually allowed.
−14 lbs
Lost in 28 weeks
2×
Bodyweight squat milestone
94%
Session attendance
“The meal framework fit my shift work and my sweet tooth. My energy through afternoon shifts is unrecognisable.”
