When I met Conor, he had been following strict Paleo for over a year. Not only was he eating clean, he was doing CrossFit 4+ times per week and hitting extra sessions in the gym for strength and cardio (and had been doing so for over 2 years). That's the picture on the left.
The picture on the right is after 9 months of dedication to counting macros. Not much has changed with his gym routine, but what he eats, how much he eats, and when he eats it has transformed his body.
He went from around 13% body fat to 5% body fat, has maintained muscle mass and lost approximately 20 pounds, with 16 pounds of that being pure fat loss.
"Before working with Deidre on nutrition, I knew I should eat better but wasn't sure how to address my cravings and had no idea where to start. The whole idea of dieting was overwhelming. I was overweight, had high blood pressure, low energy and felt a lot of guilt and shame about my eating habits. Working with Deidre provided a structure for my eating and a way to identify what foods to keep and what needed adjustments. It wasn't about never eating certain foods again, but about balance, gaining an understanding, and sustainability. Deidre gave me easy to use tools so that I could monitor my portion size and types of food from the beginning. She helped me identify foods to satisfy my sweet tooth. Both of these adjustments made a huge difference in my eating. My most recent visit to my doctor revealed such a change in my blood pressure that I am able to begin weaning off of the daily medication that I have taken for about 10 years, not to mention the 30 pounds I lost in our 3 months of working together."
"Despite being health coach certified myself, I still needed guidance and help from Deidre. I needed someone who understood food and what my body needed and to share my struggles with someone. Once I was able to meet and talk with Deidre she helped me understand Macronutrients a lot better as well as how they help build and shape my body.
I also have hormonal issues that have been a challenge for me. She has helped me brainstorm ideas on how to better manage hot flashes and foods are helpful for providing proper nutrients that I was missing. Deidre has helped me be more aware and patient with myself and my progress. It turned out weight loss wasn't my focus, but more about being heard, listened to and understood, coming up with a plan that I was comfortable with, and trusting in the process. And when you meet a coach like Deidre you don't feel judged or faulted. Rather you/I feel empowered, guided and pushed to think about my own thoughts and feelings about myself. Deidre helped me work through distorted thought processes and challenge myself in a different way."
"Before I started working with you, my biggest frustrations were trying different "diets" but not seeing results. I was stuck in a continuous cycle of going through phases where I would really restrict myself and then give in because it was too hard to maintain. This would repeat over and over again. One of my biggest struggles was addiction to sugar. I did not believe that I could overcome it and I was more or less resigned to just eating whatever I wanted. I had some very bad eating habits and patterns that I did not think I would be able to break. My whole life I have always been on the thin side and it was quite depressing to see the scale slowly creep up over time as I've gotten older. I was also very frustrated that I was exercising almost everyday (before I changed my diet) but I wasn't seeing any results. I lost self-confidence because of this, and it impacted my mental state as well.
I have lost 13 lbs and went from 24% body fat to 15% body fat as a result of working with Deidre on my nutrition. I am so excited because I am now able to wear some of the clothes I have not been able to fit into for years! It's also great to have more energy and no longer experience the horrendous "carb comas" that I used to have. My new ability to turn down tempting "junk" food has also strengthened my mental resolve which has translated into other areas of my life as well. Overall, I just feel stronger!
The improvements that are seen on the outside are only a fraction of the change that has happened on the inside.. I feel so much more confident , I feel so much more stronger and the changes have improved my mood and energy level. Additionally, working with Deidre has given me the skills I need to maintain a healthy lifestyle going forward. I appreciated Deidre's ability and willingness to customize my nutrition program to my specifics needs rather than recommending a pre-determined one-size-fits-all program. This was invaluable! Learning about macros and nutrition basics has made me feel empowered to make healthy choices. Instead of just restricting myself to "eating only this or that" I can now look at food in a whole new way that allows me to not feel deprived. Therefore, it is more than a program, it is a welcome change in lifestyle that I can maintain going forward."
"Before I started working with Deidre, I had basically let my life takeover. I was going to grad school and working full time and did not have the time in my day to focus on nutrition or fitness. I was eating fast food, drinking soda, and eating what I wanted, when I wanted to. Over the past two years I had slowly, but surely put on 25 lbs. I was feeling exhausted all the time, had constant migraines every day, really bad acid reflux, and low self confidence.
Working on my nutrition plan with Deidre was one of the best decisions I’ve made. She made the entire process simple, but effective. We started changing and taking little things out at a time. She gave me portion sizes, times of days to eat certain foods, and meal prep ideas. This made a really easy to follow plan. She also made sure to match my nutrition plan with my fitness schedule so that they were both supporting each other. When having nights out or schedule changes, she was able to give me ideas of how to make good choices to have fun, but still meeting my nutrition goals. The best part about Deidre’s coaching, is that she understands that we still want to enjoy things in life and she supported me in having a drink or eating a dessert. It is all about balance and when you are mixing good nutrition and fitness, it is ok to treat yourself every once in awhile.
After just 8 weeks of nutrition with Deidre, I had lost 13 lbs of the 25 that I had put on and 2% body fat. I also lost 5 inches around my stomach and hips. My migraines completely went away, as well as my acid reflux. I am in the best shape I have ever been in. I am not feeling exhausted and tired all day and get great sleep nightly. I am certain that as I continue to follow everything that I have learned with Deidre, that I will get back to where I started in no time!"
"Because I didn't have my daughters till later in life, I decided after my second child I really needed to make some healthier lifestyle choices to set a good example for them. Knowing that a healthy lifestyle is 80% nutrition, 20% exercise, I knew I would need to seek help with nutrition and that's when I went to Deidre to help me with a plan that's right for me. Knowing diets are not a one size fits all, Deidre asked me questions about my lifestyle and family history to design the perfect plan for me.
After three months of following my nutrition program and working out 4-5 times per week, I lost 19 pounds and two pants sizes. I most definitely have more energy today than I did three months ago and I no longer have the stomach issues I had from eating so many processed foods. My BIGGEST accomplishment though, is lowering my A1C from a 5.1 (which is pre-diabetic) to a 4.6 (which is that of a normal, healthy person). With my family history of diabetes and my own diagnosis of gestational diabetes, this accomplishment alone makes me want to strive for this to be a permanent lifestyle change and one that my family can easily adhere to as well.
If you are looking to make healthy lifestyle changes, I strongly urge you to reach out to Deidre and check out Always Growing on Facebook for promotions, delicious recipes, nutritional information and inspiring articles."
"I'm a 46-year-old woman who has struggled with my weight for the last 15 years. Ten years ago I lost 60 lbs. and kept most of it off until I tried to quit smoking and gained 20 lbs., and for 3 years I was unable to budge from that. I started CrossFit in November 2015 and even with working out more I still couldn’t loose more weight.
I met with Deidre in January she set me up on a plan, and I'm happy to say I have lost 14 pounds. In the first 3 weeks of her plan, I lost 10 lbs. Not only have I lost weight, but my energy and confidence has been up ever since. It’s amazing how much you really get to eat. I have been be really happy with my results and I'm still working on it.
Deidre is there to help you through any struggles or questions you might have. She really knows what she’s doing."
- Barb T.
"Deidre knows my history with unhealthy habits and I am grateful for her encouraging me how to properly use macros and live a healthy lifestyle. I am seeing amazing results, and they are REAL. She provides sustainable, real solutions that can help create a better life for years to come."
"Deidre and Always Growing have totally knocked it out of the park with my nutrition plan. Mine is a hard one too; I am vegan, gluten-free, sot-free and low sugar (ex: no fruit). I have lost body fat, gained muscle and increased performance (noticed a big difference on the slopes this year) and have been SUPER happy and WELL fed!"