Weight Loss in 60 days: One Nutrition Clients Story

by Coach Shawn

Nutrition Client in January:

“I want to lose 20lbs.
I want more energy and strength.
I’m active. Very active. But nutrition has always been a challenging area for me.
I eat very low protein throughout my days. 
I skip lunch.  Don’t have time. 
Dinner is usually good: a protein, a starch and a veggie. 
Oh and one more thing, 
I finish every night off with a bowl of ice cream.”

Conflicting Wants & Behaviors:

So often our lack of progress is actually from a misalignment between our aspirations and our actions. 

When our behavior and follow through is not congruent with our wants and desires, 

achieving our goals becomes nothing but an uphill battle.

Using my nutrition client from above:

Wants & Desires:

  • Lose 20lbs
  • More energy
  • More strength 


  • I eat very low protein throughout my days. 
  • I skip lunch.
  • Finish every night off with a bowl of ice cream.

The wants and behaviors are in conflict. 

Step 1: Let’s educate so we understand our behaviors and their effects (and how they actually drive us further from our wants and desires!)

Very Low Protein:

  • Strength & muscle loss 
  • Impaired immune function
  • slow/disrupted metabolism 
  • Hormonal imbalances 
  • Not full (likely to over eat elsewhere –ie ice cream) 
  • Fatigue 
  • Increased risk for bone issues (osteoporosis / fractures  )  

Skipping Lunch:

  • Less energy 
  • Less brain function 
  • More irritability 
  • More mood swings 
  • Nutrient deficiencies (possible health issues over time)
  • Slow metabolism (body’s ability to burn calories at rest)
  • Increased hunger/cravings (ie: ice cream)  
  • Blood sugar instability 

Nightly Ice cream addiction:

  • Weight gain 
  • Blood sugar spikes & crashes 
  • Digestive discomfort 
  • Negative impact on dental health 
  • Digestive issues 
  • Disrupted Sleep 
  • Increase risk of chronic disease 

Step 2: Determine What’s the First Thing You Can Commit To 

To move closer towards what you’d like to achieve.

For this client it was increasing their protein intake.

As doing so has a ripple effect you’ll soon read about. 

30 days later:

My desire for ice cream is down significantly 

I eat loss food now 

I don’t feel as hungry 

I am drinking more water 


-down 1 lbs

60 days later:

[included a small vacation getaway]

Old me would have indulged, gone overboard. 

New me ate better, had portion control when it came to the sweets I had. 

Old me would stop at the gas station and grab a candy bar or ice cream.

New me is snacking on pistachios, almonds or walnuts. 

I am front loading my days with ample protein. 

I have no desire for ice cream.

I had a few slices of pizza and got back on track. 


And in 60 days of slow, gradual steps in the right direction

-down 7 lbs. 

-down 5 lbs of body fat.

-down 1% body fat. 

The Power of Habits, Coaching and Follow Through:

Most people don’t realize their wants and behaviors aren’t in alignment.

This more often than not ends in frustration and no progress in the direction they want.

When one seeks help in nutrition, we meet them where they are at.

We create a safe space to be vulnerable. To learn. To be honest.

We take this topic of food, eating, and nutrition and we educate in a way that is easy to understand.

We address what they are thinking, believing and their actions. 

Judgment free.

The nutrition coach serves as the guide. 

The client must implement. Must follow through.

We keep this area super simple to 1 habit a month.

They are responsible to do the work.

Very much like in real life, you must do the work…no one is coming to save or do it for you. 

They slowly build the habits as help we unglue years of patterns, thinking and behaviors.

The data from in body scan’s on body fat percentage, muscle mass, body fat mass all help as checkpoints of added proof of their work.

And over time we help re-empower our people. Build their knowledge, confidence and control with food.

Improving not only their eating but their thinking, performance, daily actions and habits.

Because the daily choices we make around food directly affect every single area of your life.

Powerful right?

It is NOT an overnight process.

The ultimate goal being a combination of results, happiness, improved health and tools, strategies and habit mastery to succeed on their own without a Coach.

The time this takes is different for everyone in their own journey.

This person is 60 days in and getting life changing results.

1 habit at a time.

Are you ready to drop 5-10lbs and feel better than you have in years?
We have 3 openings for 1 on 1 Nutrition Clients.

You do NOT need to be a member of Railroad CrossFit to be a nutrition client.

Book a FREE discovery call to learn more:

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