Today we are going to talk about Joana Félix’s fantastic transformation. She is 36 years old, 170cm. When she started working with us, Joana hadn’t trained for quite a while, with it being almost a new beginning in her training “career”.

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On her 5th week of coaching, Joana was bitten by a dog on the arm, which stopped her from training her upper body. Quitting? Not an option. We elaborated a workout programme that focused on the legs and abdominal muscles so that Joana could continue the fight!

Here is what we did:

• Joana started her journey weighing 69kg, so her intake started at 1800 daily kcal, with no macro-nutrient restrictions, along with a higher calorie day at the end of the week where she consumed 3200kcal. Dedicated as she is, Joana did an extremely impressive first week, having consumed her daily macro-nutrient targets almost perfectly. Already, this was promising to be an amazing transformation.
• By the end of her 4th week, Joana was weighing an average of 68.2kg. If we compare this to her initial weight, the descent wasn’t huge. But physically, the diferences were already mind-blowing. We carried on, changing her macros to: Protein: 155g; Fat: 50g; Carbohydrate: 160g, plus two higher calorie days: Protein: 155g;  Fat: 75g;  Carbohydrate: 300g.
• By the end of her 6th week of coaching, Joana was fully recovered from her injury and went back to training upper body as well. Her weight average by the end of this week was 67,02kg, while still consuming the same macros as she was on her 4th week!
• If we look at the results after the 10th week, progress is still very visible. Joana now weighed an average of 65kg. Here, at the end of her 10th week, we introduced some HIIT cardio. 4 rounds of sprint, 3-4 times per week after her workout, in order to maximize Joana’s progress until the end of the challenge.
• Do you want the truth? In her last week, the 11th, Joana had her doubts regarding this coaching programme. Was this the relationship she wanted to have with food? Having these doubts on the last week of the challenge was far from ideal. Still, Joana sent us her final pictures in order to showcase her fantastic work.

In our Team, just like we did with Joana, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

The results speak for themselves.

After having those doubts, Joana decided to carry on with her journey with us and is now subscribed to another programme, having renewed after the end of her Summer Shape Programme. She is still fighting harder than most to achieve her goals!

We are now in a Reverse Dieting phase so that Joana can gain as much muscle mass as possible in order to increase her metabolism, which will aid her in a future fat loss phase.

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We share with you Joana’s testament regarding the importance of our team throughout the process of her transformation:

“Hello, my name is Joana and I am 36 years old.

Since I was a mother 7 years ago that I became interested in all things related to fitness and well-being. Conventional diets prescribed by nutritionists, Paleo, Low-Carb…I followed many an approach. The same applied to training: Group Classes with a little weight training in the mix, running and a few months of Crossfit. The truth is that none of the situations lasted.  Whether it was due to the diet being excessively restrictive, or that it was unsustainable (food compulsion), or even because there wasn’t constant professional attention that ensured I followed the training+nutrition programmes properly. That is why there was a real commitment on my behalf to strictly follow the workout programme.

With all of this going on, my weight was unstable, having the so called yo-yo effect, varying around 10kg from phase to phase. That was until last August where I, with no rules in my diet whatsoever and not having trained for around a year, got acquainted with Team Transformerz’s page, having been very impressed with their work, especially  a particular transformation, Eunice Rosado’s one. I contacted them and their answer did not take long. I started the programme with them, in the Summer Challenge regime on the 8th of August. I couldn’t be happier. I have been coached by Sebastian and I have nothing but wonders to say. From the speed at which I was contacted, to the customization of the workout programmes and macro-nutrient goals, also having great psychological support with encouragement words when needed, which is absolutely key in this type of coaching programme. At this point I am half way through the challenge and, more important than the weight drop, are the results I see in myself. Less volume, greater tone and definition and also something that us women hat, less cellulitis. Of course there are no miracles, you have to be disciplined, follow the instructions you are given (especially regarding macros). But the trith is that it’s just as they say: that task doesn’t have to be worse that it already is. With their support, I felt no hunger nor cravings. I have been eating what I truly like and been allowed some “off” meals, which help me very much, psychologically. Also regarding training, I have finally begun to enjoy it, instead of going as an obligation. They are not excessively long workouts, with long cardio sessions. Short and effective, just like I want them, which allows me to fit them in during my lunch hour.

Finally, I could not lose the opportunity to thank Sebastian for all the support he has given me, as well as the rest of my group. Yes, I am doing this alongside two of my friends (you know who you are).

So, in conclusion, in you don’t feel good about your image and really want to change, contact these guys. They know (really well) what they are doing, you will not be disappointed. Once again, thank you!”

Now we will carry on with our work and give Joana her dream body!

Thank you for your dedication!