Serena | Kalos Member Results

Member Spotlight

Serena

,

43

Teacher

+15 lbs

Lean Muscle

65th to 81st percentile

ALMI

-24%

Visceral Fat

Background

Teacher with an athletic past who had not lifted seriously in decades. Came back to the gym at 43 set on building real strength and longevity for her forties and beyond.

Goal

To reach her genetic strength potential and be in her best-ever shape by 45, treating lifelong fitness as an investment in healthy aging.

Training

Phase 1: Three weekly full-body lifting days with barbell and dumbbell work, plus a dedicated mobility day.
Phase 2: Shifted into dynamic, power-focused sessions emphasizing explosiveness, balance, and single-leg work.
Phase 3: Moved to an upper, lower, and full-body split to keep progressively loading compound lifts. Phase 4: Returned to three weekly full-body sessions, adding steady-state running and short sprint intervals.

Nutrition

Greek yogurt with almonds in the morning, lean protein with lentils or quinoa at lunch, sardines or other fish at dinner, and a daily protein shake. Steel cut oats right after training to time carbs around her lifts. Daily creatine. Cut alcohol completely. Retrained away from a longtime low-carb pattern to properly fuel training and recovery.

"All the things I thought I couldn't do, I'm like, why not? I want to keep getting stronger. Once I got my first strict pull-up, I was addicted. It just feels so good, like you're a badass."

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I am

Training days / week

My age

Maicie

,

25

Wealth Management

Long Term Member

Former D1 softball player who never focused on nutrition in college. Now in wealth management, she wanted more definition in her arms and habits she could sustain for life.

75th to 87th percentile

"I feel good, I feel strong. I've gone down a couple of sizes, and even just sitting at my desk, I'm so much more comfortable than I used to be. My numbers just keep going up! I did 70s on the dumbbell bench press the other day and hit 260 on leg press."

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Jennifer

,

43

Long Term Member

Exercise had always felt exhausting and painful. Various health challenges had drained her energy, and daily walks were all she could manage at the start.

"Working out is my favorite hobby right now, oh and my A1C was 5.7 going into all this, now it's 4.7!"

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Max

,

41

Long Term Member

Hadn't trained with real intention in his life. Came in skipping lunches, falling short on protein, and piecing together workouts with no real plan or framework.

"I don't think I've felt better. Eating clean, sleeping well, everything's adding up. I can't even make this up. I can't explain it to anyone else. They can see me, and they know what's going on."

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Joshua

,

32

Long Term Member

Bay Area nurse working 24-hour shifts with a past lifting background but years of inconsistency. Came in wanting to rebuild strength and build a lean, jacked physique.

"Friends have started complimenting me, and some are inspired enough to start tracking their workouts and increasing their protein. I keep predicting a plateau and being proven wrong. Energy is consistent, I don't need caffeine to get through 24-hour shifts anymore, and I just keep making progress."

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Mark

,

68

Real Estate Broker

Long Term Member

Former college baseball player who stepped back into the gym after decades away. Came in at nearly 200 pounds, focused on longevity and lowering visceral fat.

67th to 78th percentile

"I feel very, very good. I'm probably stronger now than I have been in years. I feel more mobile. I'm just doing things more easily."

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Maria

,

29

Long Term Member

Former endurance runner sidelined by an ankle injury, staying active with Pilates. Came to Kalos to rebuild strength, add muscle, and see the definition she'd lost.

35th to 60th percentile

"I definitely feel stronger. I'm hitting personal records all the time. I've been working really hard. I feel better about what I'm eating. I've generally got more fuel day-to-day, and I honestly haven't missed the alcohol. When I do have it, it's like, 'Oh, this is awesome.' I feel great about that."

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Maria D

,

61

Personal Trainer

Long Term Member

Personal trainer and lifelong boxer with thirty years in fitness. Turned sixty and realized her own strength had stalled behind teaching classes and boxing.

"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!"

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Jasmine

,

32

Digital Marketer

Long Term Member

A yoga regular with some barbell history but real hesitation around heavy lifts. Came in wanting to build visible strength and see aesthetic change she could feel.

66th to 84th percentile

"I wasn't prepared for the second we walked into this room to be a life changing event. Matteo told me my body would eventually just crave these things, and I was like, that's not happening, but he was right."

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David

,

31

Marketing Manager

Long Term Member

David came in with flexible joints and a long history of knee pain that flared on runs, no active gym routine, and old barbell experience he wasn't sure how to use.

39th to 57th percentile

"Before, I'd get out of the car, walk across a parking lot, and my leg would hurt. Now I can run seven and a half miles with no pain. I was unsure of everything at the start, and that's not the case anymore. Definitely feeling stronger."

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Paige

,

36

User Researcher

Long Term Member

A cardio-class regular with no formal strength training background. Came to Kalos to lose fat, build muscle, and finally get real results beyond just expending energy.

"I'm getting way better results from these focused workouts than I ever did from cardio classes. Before, it was just expending energy, not actually changing anything."

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Faraz

,

34

Product Manager

Long Term Member

Former soccer player and skateboarder who came in on a primarily plant-based diet with high LDL cholesterol and underdeveloped upper body strength.

"I feel really good. When I deviate from this, I actually don't feel good anymore. I'm loving this."

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Vish

,

39

Sales Engineering Manager

Long Term Member

A tech sales manager and father of two with years of start-stop training behind him, looking for a structured, data-driven approach he could actually stick with.

19th to 31st percentile

"My LDL finally made a meaningful drop, and achieving that was huge. I've been taking this seriously for a long time, and the numbers are backing it up."

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Brad

,

36

Long Term Member

Sales rep driving all over the Bay Area between customer visits and band practice; walked in with no real workout structure or sustainable nutrition and alcohol plan.

"This year, I'm dedicated. We're saving money and working out...we're going to hit it hard."

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Tim

,

38

Lives off-grid on two acres above Los Gatos, slowly building his own tiny house. Came in doing daily Core Power yoga with no weight training.

9th to 15th percentile

"I can see the results. I'm gaining muscle, I feel a lot stronger, and I'm understanding more about pushing to failure."

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Patti

,

48

Long Term Member

Self-employed dog trainer who was gaining weight after a hip injury and spent years in generic cardio classes seeing no real change. Arrived at 48 ready to finally build real strength.

"It's definitely making a new identity, and growing into it and becoming a different person. That's what I wanted."

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Manny

,

58

Nonprofit Professional

Runs 33 miles a week. Dropped his gym membership during the pandemic and had been relying on bodyweight workouts at home, with a growing history of injuries slowing him down.

17th to 33rd percentile

"I feel stronger, and I'm pleased with the results. It's easier to be fast when you're lighter, and now the numbers are moving in the right direction."

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Carolyn

,

69

Retired, moves constantly. Walks up to 10 miles a day, plus body pump, pilates, and cycling every week. A longtime vegan who'd never trained heavy before.

"I'm just really beginning to like lifting heavy. It's incredible."

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Mark

,

68

Real Estate Broker

Long Term Member

Former college baseball player who stepped back into the gym after decades away. Came in at nearly 200 pounds, focused on longevity and lowering visceral fat.

67th to 78th percentile

155 cm2 to 114 cm2

"I feel very, very good. I'm probably stronger now than I have been in years. I feel more mobile. I'm just doing things more easily."

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Andres

,

33

Long Term Member

Came in close to 300 pounds carrying old injuries and visceral fat deep in the red, fueled by a two-meal-a-day rotation of Chipotle carnitas and hot dogs.

88th to 94th percentile

"Eleven pounds of fat, that's a lot. The exercises you're giving me are working better than PT for my knee. I haven't had burgers in a while, just grilled chicken. And I actually love the StairMaster. I hate it, but it feels really good."

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Resham

,

26

Product Designer

Long Term Member

Came in new to structured lifting and nutrition tracking, focused on aesthetics and flexibility for pole. Hadn't yet tested what her body could actually build.

22nd to 80th percentile

"I’ve asked guys next to me if I can use the bar, and they look at me like, oh, she's gonna do a pull-up. Then I do 15 and they're like, what?"

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Jeffrey

,

23

Recent college grad working in a restaurant, new to strength training after a life of sports like swimming and dragon boat. Has managed high cholesterol since grade school.

63rd to 77th percentile

"I feel way stronger, with more definition in my shoulders. I'm a numbers guy myself, and the data points don't lie."

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Bhargava

,

29

Long Term Member

Hadn't trained consistently since 2021 and was leaning on bagels and rushed late-day meals. Wanted visible change in his upper body and less belly fat.

"I can really start to see the definition, I'm really happy with this one!"

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Irene

,

57

A dancer who hadn't touched a weight machine in two years. Since January she's back to 14 hours of dance a week, with a pro-am performance on the calendar.

"My dancing has improved and my balance is a lot better. I noticed the difference at my dance class after just ten days."

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Bakari

,

24

Long Term Member

Remote-working accountant who hadn't lifted consistently in seven years. A desk-bound lifestyle had quietly reshaped his body, and he was ready for a reset.

53rd to 80th percentile

"Every week I'd think, I can do more than last time. Now when I warm up with my old starting weights, it feels like I'm lifting nothing."

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Alan

,

33

Long Term Member

Engineer who came in deconditioned with low lean mass, persistent brain fog, and a decade-old foot issue that had quietly shaped how he trained and ate.

1st to 13th percentile

"I don't have brain fog anymore. Working out has become a habit at this point. I have good momentum, and I'm liking what we're doing right now. It works. That's the thing. It works."

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Dan

,

45

Technical Program Manager

Sports every week for six years, lifting for twenty-five, but no structure and no nutrition tracking. His ALMI sat at a critical 5th percentile when he walked in.

5th to 13th percentile

"I just don't have that afternoon crash like I used to. I definitely feel different, feel stronger."

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