As a physician, I’ve always understood the value of health and wellness, yet for years, my own needs were pushed aside. Between an intense hospital schedule and raising two young children, my personal well-being consistently came last.
Most of my days revolved around work and family, leaving little time for myself. My diet relied heavily on processed foods and quick snacks, and while I occasionally attended cardio sessions or bootcamp-style classes, there was no real consistency. I felt constantly exhausted, had minimal muscle tone, and struggled to shed postpartum weight.
The Wake-Up Call That Changed Everything
Everything shifted in 2024 when my one-year-old daughter fractured her leg. Carrying her with a cast exposed how weak and depleted I had become. I lacked the strength to support her, the energy to engage with my three-year-old son, and the stamina to manage my demanding career.
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At 37, I realised I wasn’t living in a way that felt sustainable or fulfilling. I felt drained and disconnected from the version of myself I wanted to be.
Finding Structure, Support, and Accountability
I knew I needed structure and accountability, which led me to seek professional guidance. A close friend introduced me to KMAK Fitness, an online training programme focused on body recomposition through strength training and macro-based nutrition. Inspired by her transformation, I booked a consultation and began working with my coach, George Pearce.
Committed to change, I trained virtually three times per week. I began with home workouts using dumbbells and free weights, starting light to learn proper movement patterns. Each 30–45 minute session centred on full-body compound exercises, and I gradually built confidence in my form. Outside of training, I aimed for 10,000 steps daily to stay active.
Pushing Through the Hardest Phase
The first few weeks were undeniably tough. I felt sore, fatigued, and stretched for time. Still, George kept me accountable and reminded me that discipline matters more than motivation. Consistency, he taught me, is the real key to progress.
After three months of sticking to the plan, the results were undeniable. I developed visible muscle definition, the scale began to move, my mental clarity improved, and my energy levels soared.
Rebuilding My Nutrition Habits
Alongside training, I completely reworked my approach to food. I learned how to track macros, prioritise protein, and replace processed meals with more nutrient-dense options. Nothing was forbidden, but I started viewing food as fuel rather than something that left me sluggish.
It took several months to confidently balance macros at each meal, but consistency paid off again. Improved nutrition boosted both my physical performance and mental well-being, helping me feel stronger and more focused every day.
How My Training Looks Today
Now at 39, I still train three days a week—two lower-body sessions and one upper-body workout—while aiming for 12,000 steps per day. George continues to design my workouts, but I now train at LifeTime, having progressed from home workouts to heavier weights and machines.
I also began working with Cory McCue, a functional movement specialist skilled in Pilates and TRX. His focus on mobility, form, and functional strength significantly improved my balance, reduced injury risk, and enhanced my overall movement quality.
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Strength Gains That Changed My Confidence
Each session typically includes six exercises, completed for three sets of 8–12 reps. My primary focus is progressive overload, gradually increasing intensity over time. Core movements include squats, hip thrusts, Romanian deadlifts, rows, and pull-ups, alongside accessory exercises like curls, triceps work, and kettlebell core training.
When I started, I could barely manage an 8-pound goblet squat. Two years later, I can squat 105 pounds. Push-ups and pull-ups once felt impossible, yet now I can complete eight push-ups and am close to my first unassisted pull-up. Each milestone represents growth I’m incredibly proud of.
Supporting Strength With Movement and Recovery
Beyond lifting, I prioritise daily movement with consistent steps and short cardio sessions on the treadmill or stair climber. I also stretch and foam roll before and after workouts to maintain flexibility and mobility.
Nutritionally, I still balance macros but no longer need to track every bite. Regular meal prep with my husband each Sunday helps us stay aligned during busy weeks.
The Three Habits Behind My Transformation
I follow a structured training plan. Workouts are scheduled like non-negotiable appointments. Planning ahead removes excuses and keeps consistency intact, even when life feels overwhelming.
I rely on discipline, not motivation. Some days are harder than others, but showing up—whether through lifting, walking, or meal prep—keeps me moving forward. Motivation fades, but discipline lasts.
I prioritise my own well-being. After years of caring for others while neglecting myself, strength training taught me the value of consistently showing up for my own health. Building strength reconnected me with my body and unlocked a stronger version of myself.
Stronger in Every Area of Life
Over the past two years, I’ve achieved more than I ever imagined. Today, I balance a career I’m proud of with the life that matters most. I serve as Medical Director at Moffitt Cancer Center, lead research in immunotherapy-related treatments, and run a nonprofit supporting women physicians across the region.
With a husband in critical care and two young children, movement and training are now the foundation that allows me to stay strong, grounded, and fully present. My 30s have been a decade of transformation, and as I enter my 40s, I’m excited to continue getting stronger.
