Client Spotlight: Dawn - From Inconsistent Training to a 10kg body Fat Loss decrease Through Strength, Structure & Support
When Dawn walked into Pherform in February 2025, she wasn’t new to exercise but she was new to consistency. Like many women navigating work, life, and health, she felt stuck in a cycle of “trying” without ever building real momentum. She wanted to lose weight, feel stronger, and finally create sustainable habits. But motivation alone wasn’t enough.
What Dawn needed was structure, expert guidance, accountability, and a program built for female physiology.
That’s exactly what she found in our 8-Week Female Strength & Conditioning Program the foundation of her transformation.
From Inconsistent to Unstoppable
Once Dawn began our 8-week program, everything shifted.
For the first time, she was training with a progressive, intelligently designed plan that met her where she was and helped her build from there. And most importantly she showed up. Week after week. Session after session.
By the end of the 8 weeks, Dawn wasn’t just feeling better… she was performing better. She became a full Pherform member and kept the momentum going.
Since February, Dawn has averaged 4.5 classes per week, a level of consistency she never thought possible before joining Pherform.
And the results speak for themselves.
The Numbers: 289 Days of Progress
10 February → 26 November 2025
289 days of training, structure, and high-level accountability
Weight: –9.5 kg (–10.6%)
Waist: –13.5 cm (–12.1%)
Chest: –7.5 cm (–6.7%)
Hips: –6.0 cm (–5.5%)
Arms: –1.0 cm (–3.2%)
Thighs: –3.7 cm (–6.3%)
This is not a quick fix; it’s the result of consistent, sustainable, science-based training designed specifically for women.
Dawn didn’t overhaul her life overnight.
She simply kept showing up.
How Dawn Feels Now
Like many women who experience meaningful body recomposition, Dawn is now entering the refinement phase of her journey:
She sees more tone and definition.
She feels stronger and more capable during sessions.
She’s noticing imbalances and tight hips; a normal part of progressing in strength training.
The scale has slowed, but her body composition continues improving.
Her nutrition is under control and still includes alcohol; a balanced, realistic lifestyle.
She has a mental target of 75kg, but is more focused on sustainable habits than any specific number.
This stage is where most women lose momentum.
Dawn is choosing to level up instead.
Her Current 90-Day Goals: Strength, Longevity & Confidence
Following her second 90-Day Goal Strategy Session, we built a personalised plan to keep her progressing physically and mentally.
1. Strength Progression
Log Wednesday and Friday lifts
Choose heavier weights with intention
Maintain 4–5 weekly sessions
2. Mobility & Range
Address tight hips and asymmetries
Explore targeted PT sessions for corrective mobility
3. Conditioning Targets
Rower pace benchmarks:
1:48–1:58 for short intervals
2:02–2:10 for longer intervals
4. Supplement Strategy
Creatine:
2.5g daily for 4 weeks
5g daily for the following 60 days
Add: Omega-3, Vitamin D, Magnesium Glycinate or Malate
5. Healthy Habit Anchors
Daily hydration cue: “laptop opens, water bottle in hand”
Anchor habits to consistent times → the strongest trigger for behaviour change
Why Dawn’s Story Matters
Dawn isn’t an outlier.
She represents what happens when a woman stops trying to “push harder” and instead starts training smarter — in an environment built specifically for her physiology, her goals, and her lifestyle.
Her transformation isn’t about perfection.
It’s about persistence.
It’s about understanding her body, building confidence under the bar, and investing in long-term health and longevity.
Dawn came to Pherform wanting to lose weight.
What she’s gaining: strength, mobility, resilience, consistency, confidence is far more powerful.
And she’s only getting started.
Our next 8 Week Program is starting soon. If you are like Dawn and tried everything but nothing ever stuck, this program is for you. Get signed up now.
