Olivia Trains 3 Hours a Week to Sculpt Her New Body

If you’ve been spending years training and dieting, but not getting the results you want, you’re not alone. 

Olivia was training every day and ‘eating healthily’ but was struggling to achieve the results she wanted. 

But training just three hours a week at Ultimate Performance changed all that and helped the 33-year-old sculpt an incredible new figure. 

Olivia, who works as associate general counsel at Facebook, lost 11kg and cut her body fat down to make her impressive 12-week transformation. 

“UP training genuinely changed my life and my future health and training plans.  

“I’ve genuinely never felt so strong and healthy, and I love it.  

“I knew from about halfway through training that this was the type of workout I wanted to continue doing even after my 12 weeks at UP and that I’d finally found a workout that made a real difference to my body and health, that I could progress with and – most importantly – that I really loved.”

Here Olivia explains the tweaks she made to her diet and training that helped her make her transformation at UP…


What were your motivations for starting at UP?

I just really wanted a new challenge.  I was feeling a bit stagnated in my fitness, and I wanted to commit to doing a proper training plan and try a new way of training.


How were you feeling physically and mentally before starting with UP? 

I felt relatively fit and healthy but everything I was doing was a bit unstructured, and I was starting to feel a bit bored and unmotivated. 

I was mainly doing various exercises classes with some running, so nothing was tailored to me specifically, and I was solely responsible for my own progression. 

I spent quite a lot of time exercising, but I felt my fitness had plateaued and I needed some new impetus and a new goal.


What was your diet and lifestyle like before you started with UP?

It was fairly good.  I walked a lot already and did quite a lot of exercise.  I also ate fairly healthily a lot of the time, and I don’t drink much. 

But I didn’t really have a plan of what I was eating and why – I pretty much ate what I wanted and when I wanted to. 

I had never really coupled a specific training plan alongside any eating plan or diet, and that was part of the challenge for me. 


How did your diet and lifestyle change when you started with UP? 


My diet didn’t change drastically – I probably ate more than I did before, if anything, but a lot more consciously. 

I had never thought about macros before or tracked them, so at first, it seemed daunting to have to work out exactly what was in the food I was eating and working out portion sizes and planning meals. 

But actually, it became second nature fairly quickly.  You really quickly learn what portion sizes look like, which foods contain which macros and what the best choices are. 

The challenge was that I had a lot of events to go to with limited food options and free bars. 

But even there, once I made my mind up not to eat mindlessly or drink, I held myself accountable for that choice and there was usually something I could at least eat something of. 

Or I’d plan ahead and eat beforehand.  It was really doable once I committed and planned for it.  



What effect did this have on your health, performance, lifestyle and energy levels?

I generally had a lot more energy and I just really refocused myself.  I prioritised sleep which I’d also not done before, and that made a huge difference. 

I also thought a lot more about food as fuel for my workouts, and I was determined to get the most out of them, so eating the right food became a lot more important for me.  Once I felt physically stronger, I also just felt a lot more confident in my personal life and work – it all came together for me.


What had been the biggest mistake you were making on your diet before and how did you change it at UP?


I think I was eating ‘healthily’, but not optimally.  I was eating too much cheese and didn’t eat many carbs, so I re-introduced those especially on training days and made sure to eat a lot of lean protein and green vegetables. 

I actually really enjoyed my eating plan and pretty much stuck to it afterwards (with some additional cheese and a few drinks).  


How did you find the training and did it fit around your busy lifestyle? 


I knew I had to commit to and prioritise my training, and I made that commitment to myself before starting. 

My three hours at UP per week were my best spent three hours; they definitely enabled me to make the most out of the rest of the week. 

As before, I spent a lot of time exercising, and working at UP re-focussed that energy – I know I got more out of those three hours than the many hours I spent doing exercise myself before.



What were the most important things you learned at UP? 


I learned to make the most of training time – aimlessly pushing weights around isn’t doing anything for you.  Any workout is a good workout, but unless you have a plan and stick to it, you’ll never see changes. 

I learned to be patient too – 12 weeks isn’t a long time, but it can feel like that when you’re sticking to a training and eating plan every single day. 

I learned that this type of training is a marathon, not a sprint.  I felt changes quickly, and my body definitely changed within the first month, but there is always more to be achieved, and I never felt ‘done’ because, to me, this is now a lifestyle, not a transformation. 

My trainers at UP were the key for me though – I felt I wanted to do my best for them as well as for me and to have to be answerable to someone for my diet and training really brought out the best in me.  


How will this transformation benefit you going forward? 


I learned to appreciate my body and think about how lucky I am to be able to train and make my body healthy and strong.  

I wanted to look good and feel confident, but also it was more than just an aesthetic change. 

It’s given me a lot of confidence that I can stick to a plan and be disciplined, ignore the excuses I used before and I know now some of what my body can accomplish.  I still think there’s a lot more!


Would you recommend UP?


Without hesitation.  People spend a lot of time and money on fitness – gym fees, PT time, exercise classes – and there are so many faddy diets out there it can get really confusing as to what to eat and why. 

All of it is expensive money-wise, but also takes up a lot of actual time and can feel unachievable. 

UP just makes things so much simpler – I knew everything I was putting in, from the cost and time, I’d get back tenfold. 

I really felt I was achieving something week to week as my strength improved and I could see and feel my progression – and that’s the best motivation. 

It felt like a proper investment in me, and I was so happy with my results and how I felt by the end. 

The trainers are also just the best; totally knowledgeable, supportive and super encouraging – my trainers made this experience what it was for me which is the best thing I have ever done.  




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