Why Private and Semi-Private Training Works: Xiao Lin's Story of Strength, Health, and Confidence
At Pherform, we believe training should go beyond weight loss; it should build confidence, energy, strength, and purpose.
That’s exactly what our member Xiao Lin discovered in just six months of training with us.
After joining in March 2025, Xiao Lin’s goal wasn’t just about looking better; it was about feeling better, getting strong for a future pregnancy, and finally committing to a routine she could sustain through her hectic, travel-filled life.
And after just 2x/week of private personal training, paired with smart lifestyle shifts, her transformation is not only inspiring it’s measurable.
Why She Joined Pherform
Xiao Lin came to us at a point where she felt inconsistent and unmotivated in her training routine. Here’s what she wanted to change:
Build consistency and re‑establish a regular routine
Increase strength and fitness to prepare for pregnancy via IVF
Improve metabolic health and reduce fatty liver, which was identified during a physical
Feel more in control and energized, despite frequent travel and long work hours
Create sustainable, long-term habits that support her busy lifestyle
Her previous activity was mostly light cardio, occasional swimming, and intermittent fasting. Strength training was completely new territory… until now.
The Training Plan: Smart, Structured, and Supportive
Xiao Lin started personal training twice a week with her coach, Louise.
Together, they focused on:
Lower-body strength and posterior chain development
Upper-body and back strengthening
Core engagement and bracing technique
Breathwork and avoiding over-extension
Adding zone 2 conditioning for cardiovascular health and recovery
✨ What made the difference?
Not just what she did but how she did it, with a coach dedicated to guiding her through progressive overload in a safe, supportive environment.
Her nutrition habits also improved, with more focus on:
Consistent protein intake
Hydration
Mindful food logging (without perfectionism)
The Data: DEXA Results After 6 Months
In October 2025, Xiao Lin did a follow-up DEXA scan and the results speak for themselves:
Body Composition Improvements (April → October 2025):
Body fat %: ↓ from 37.5% → 33.6%
Fat mass: ↓ 2.4 kg
Lean muscle mass: ↑ 2.9 kg
Visceral fat: ↓ 33% (from 381g to 256g)
Bone mineral density: ↑ 1.1% (rare and powerful in just 6 months)
🔍 She lost fat, gained muscle, reduced visceral fat, and improved her bone health — without losing scale weight.
How She Feels Now
The numbers are impressive but Xiao Lin also reports major lifestyle benefits:
More energy and better recovery
Less stress and better emotional balance
Stronger core, better form, improved tempo and control
Motivation to keep progressing
She’s now transitioned into group classes and our 8-week On-Ramp Program to continue building strength, variety, and community around her training.
Why This Works: Coaching Over Guesswork
Xiao Lin’s progress is a perfect example of what happens when you stop relying on random YouTube workouts and instead train with structure and strategy.
What she had:
A qualified coach
A plan based on progressive overload
A safe, supportive environment
A focus on sustainability over extremes
And she only trained twice a week.
💬 “It’s not about training every day. It’s about doing the right training consistently.”
Ready to Build Your Own Transformation?
If you’re ready to stop guessing and start progressing we’re here for you.
💬 DM us "STRONG" to learn more about our private and semi-private coaching options, or book your free strategy call today.
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