Maria D
,
61
Background
Goal
Training
- Phase 1: Three full-body sessions per week with heavy focus on unilateral lower body work (single-leg RDLs, kickstand deadlifts) to correct leg asymmetries, plus machine-based compound lifts like the leg press to manage knee pain.
- Phase 2: Progressive overload on squat, bench, and deadlift with the Smith machine and a lifting belt to protect her lower back, paired with dedicated mobility and activation work around her existing boxing and class schedule.
Nutrition
Emphasized whole-food protein at each meal with salmon, tuna salad, and Greek yogurt, added a daily protein shake to fill gaps, swapped low-protein vanilla yogurt for a non-fat Greek variety, avoided sugar alcohols entirely due to GI issues, and stopped eating by 7pm to protect her sleep.
"I love it because the tracking is what I really like. I'm glad I discovered Kalos. As long as I have something written down, I'm going to do it. My knee pain is almost gone. The lower body work is really starting to pay off!"
What results can you expect?
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