When Narisa approached me, she was feeling uncertain about the future of her fitness journey. After training with another trainer for over two years, she’d seen minimal progress, despite considering him a “good trainer.” I was direct with her: in my approach, 90 days is all it takes to achieve meaningful body transformation and reach specific fitness goals. The idea of staying in a program without significant progress for years is a red flag. We committed to transforming her lifestyle and hitting her goals in just three months. Here’s how we did it.
Setting Clear Goals and Building a Science-Backed Program
Our first step was an in-depth conversation and a full assessment to understand what Narisa wanted and needed. We discussed her goals, which included transforming her body composition by reducing body fat and building lean muscle. With her slim build and genetically small frame, the focus wasn’t weight loss but rather a reshaping of her physique. I developed a precise, science-based roadmap tailored to her unique needs, focusing on functional strength and fat reduction.
We trained in her condo gym, which, while compact, was well-equipped with functional equipment, machines, and free weights – everything we needed to get the job done.
The Training Program: Focused Resistance Workouts for Body Sculpting
With three 60-minute sessions per week, we dedicated our time to resistance training, avoiding unnecessary cardio and instead targeting fat loss through strength. Resistance training allowed us to sculpt her body, add lean muscle, and reduce body fat. Here’s a breakdown of the techniques and equipment we focused on:
Free weights for compound movements like squats, lunges, and deadlifts, which helped build functional muscle and improve core stability.
Machines for isolation exercises, targeting specific muscle groups to create balanced muscle tone.
Functional training using kettlebells, resistance bands, and weighted bags to improve her core strength and overall functional fitness.
Core-focused work on the stability ball and ab bench, adding resistance for an extra challenge.
This strength-focused approach helped Nerissa achieve her goals without excessive cardio, which was unnecessary given her naturally slender frame. By training with intention and structure, she saw measurable progress each week.
Nutrition: Cleaning Up the Diet
Narisa’s diet needed a significant overhaul. Like many Thai people, her meals were high in salt, sugar, and unhealthy fats, often containing MSG, fermented fish sauces, and fried foods. This kind of diet can be highly inflammatory and counterproductive for fitness goals. We worked to clean up her eating by:
Replacing high-sodium, high-sugar foods with fresh, whole vegetables and lean protein sources like chicken.
Eliminating unhealthy fats found in fried foods and processed snacks. Instead, we focused on healthy fats in moderation.
Increasing her protein intake to support muscle growth and recovery. With her goal of building lean, functional muscle, we ensured she was getting enough protein to fuel her workouts.
Hydration became a priority, as she drank more water daily to support metabolism and recovery.
These dietary adjustments helped stabilize her energy levels and supported her body’s ability to burn fat and build lean muscle.
Recovery: A Holistic Approach
To support her workouts and prevent injury, recovery was an essential part of Narisa’s program. She was committed to daily Thai massages, which aided in releasing muscle tension and promoting relaxation. Beyond the massages, we included:
Foam rolling to release muscle tightness and improve mobility.
Myofascial release techniques and soft tissue therapy for enhanced flexibility and reduced soreness.
Mindful stretching and yoga poses to improve her range of motion and reduce stress.
This recovery routine ensured her body stayed resilient and ready for each workout, while also contributing to her mental clarity and focus.
Mindset: Laser-Focused and Resilient
Narisa’s mindset was an asset to her transformation. Being a Buddhist, she had a daily meditation practice that strengthened her mental resolve. This ability to stay centered and focused was instrumental in her journey. Here’s how her mindset contributed to her success:
Laser focus: Her meditation practice made her highly focused on her goals, which allowed her to stay consistent and dedicated.
Self-discipline: She committed fully to the program, following the nutrition guidelines and workout schedule with precision.
Consistency: Each day, she showed up ready to work, bringing a sense of resilience and determination to every session.
Positive mindset: She viewed each workout as a step closer to her goals, which kept her motivated and encouraged even on challenging days.
Lifestyle Changes: Building Healthy Habits
Beyond the gym, we worked to implement positive lifestyle habits that would support her long-term health and fitness. Narisa was already disciplined, but these small adjustments helped her make even more progress:
Daily hydration and clean eating: Her commitment to these basics prevented unnecessary fat storage and kept her body fueled.
Mindfulness and stress management: Her meditation practice supported her stress resilience, which helped keep her on track.
Sleep and rest: Good sleep quality was essential for her recovery and muscle growth, allowing her to maximize results.
Results in 90 Days
By the end of our 90-day program, Narisa had fully achieved her goals. She reduced her body fat, gained functional muscle, and felt stronger and more confident than ever. Her results weren’t just physical – they were a reflection of her commitment, focus, and dedication to a structured, holistic program.
Narisa’s journey is a testament to what can be achieved in a short time with the right guidance and a focused mindset. Her transformation wasn’t just about aesthetics; it was about building a strong foundation of healthy habits and self-discipline that will support her for life.
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Enjoying Nerissa’s story? Check out other transformations:
Taylor’s inspiring transformation where she achieved her goals in just 90 days.
Piers’ weight loss journey and his remarkable success shedding 63 pounds in six months.
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About the Author:
Dennis Romatz is an internationally acclaimed, clinically focused, exercise science-based, naturopathy-centric, goal-oriented, results-driven personal trainer, online fitness coach, nutrition coach, and holistic integrative lifestyle coach. With a university education in exercise science, corporate fitness, and nutrition, and an impressive 38 years of fitness industry experience, Dennis achieves remarkable results for his clients and guarantees transformative results in 90 days or less.
Learn more about Dennis Romatz and his proven approach at www.dennisromatz.com.
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