At Risk Nutrition Co., we believe that true transformation happens when you build sustainable habits and learn how to fuel your body without extremes. Our client Sarah is an amazing example of what’s possible when you focus on progress over perfection—and I’m so excited to share her journey with you.
When Sarah first reached out to work with me, she had one big goal in mind:
She wanted to feel strong, trust her body, and see results without constantly “starting over” or going to extremes.
After working with us for eight months and navigating her own maintenance period for the last year, she’s done exactly that. But what’s most incredible about Sarah’s story isn’t just her physical changes—it’s how her mindset shifted along the way.
Here’s how Sarah’s journey unfolded, and the lessons we can all take away from her experience.
Sarah’s Nutrition Journey: Why Maintenance Matters
When most people think about nutrition coaching, they focus on weight loss or muscle gain. But one of the most underrated—and most powerful—phases of any nutrition journey is maintenance.
For Sarah, maintenance wasn’t about staying the same. It was about evolving in a way that would last.
During her time with Risk Nutrition Co., Sarah learned how to:
✅ Fuel her body by eating more (yes, more!)
✅ Build foundational habits that were sustainable and realistic, like increasing her fiber intake and reducing her alcohol consumption
✅ Navigate life’s challenges—holidays, social events, and even a breakup—without feeling like she had to “restart” every time
✅ Be kinder to herself on her “bad” days
✅ Trust the process and focus on consistency over perfection
Mastering the Basics: The Power of Foundational Habits
One of the first things we worked on with Sarah was nailing her foundational habits.
She wasn’t looking for a quick fix or a rigid plan. She wanted to build habits that she could stick to for life.
Here’s what that looked like for her:
🔹 Eating within a maintenance calorie range of 2200-2400 calories per day to fuel her workouts
🔹 Increasing her plant and fiber intake to improve her overall health
🔹 Reducing alcohol intake in a way that felt manageable and realistic
🔹 Showing up consistently—not perfectly
One of the biggest mindset shifts Sarah made was understanding that consistency doesn’t mean perfection. It’s about doing the small things every day that add up to big results over time.
Real Progress Happens in Real Life
Let’s be real: Life doesn’t stop just because you start working on your nutrition goals.
And Sarah’s life was no exception.
During our time working together, she navigated:
🎄 Holidays and social events
💼 Busy work schedules
💔 A breakup
Despite all of these real-life challenges, she didn’t fall off track.
Why? Because we worked together to build a flexible, sustainable plan that fit her life—not the other way around.
Her consistency rate went from about 20% at the start of our coaching to over 90% within six months. And she didn’t have to give up the things she loved to get there.
Results Beyond the Scale: Sarah’s Body Composition Changes
One of the most exciting parts of Sarah’s journey was seeing her body composition change dramatically—even though her weight on the scale barely moved.
When we started working together, Sarah weighed 165 lbs.
After 8 months, she was maintaining a weight of 162 lbs.
Although the scale did not move much, Sarah’s body composition changes were about so much more than weight.
Sarah saw:
💪 Increased muscle definition
🍑 Improved strength and performance in the gym
👖 A more toned, confident look
Most importantly, Sarah realized that her worth and success weren’t tied to a number on the scale.
Her progress was measured in how she felt—stronger, healthier, and more in control of her choices.
In Sarah’s Words: What She Learned from Risk Nutrition Co.
Here’s what Sarah had to say about her experience:
💬 “The thing I learned the most from our time together was to look at food differently than I had before. I’m more conscious of eating the fiber I need and making sure I’m hitting my intake of carbs and protein.
In the few months we had together, it made me realize how much consistency counts—even if you have a bad day of eating. I learned to just restart the next day and make it better than the last.
Today, I feel better than ever about eating and seeing my body change—even though I’ve stopped tracking macros. You truly have changed my life for the better!!”
Sarah’s words are a reminder that nutrition isn’t about being perfect. It’s about learning to trust yourself, make mindful choices, and build habits that support your goals.
Key Takeaways from Sarah’s Story: What You Can Learn
Sarah’s success wasn’t about following a restrictive meal plan or hitting her macros perfectly every day. It was about learning how to balance her goals with her life—and showing up for herself with patience and grace.
Here are some key takeaways from her journey:
1️⃣ Consistency beats perfection. It’s better to show up imperfectly than to not show up at all.
2️⃣ You don’t need to eat less to see progress. In fact, eating more can help you reach your goals when done intentionally.
3️⃣ Real-life progress happens through real-life habits. You don’t have to give up holidays, social events, or your favorite foods to make progress.
Want to See What You Could Achieve?
If Sarah’s story resonated with you, I’d love to help you on your journey, too.
At Risk Nutrition Co., I help clients build sustainable, realistic habits that lead to lasting results. It’s not about crash diets or quick fixes—it’s about finding a way of eating that works for you and your life.
Want to learn more?
🗓️ Book a free consult call with me to chat about your goals.
Let’s see what’s possible for YOU.
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