As a physician, I have always understood the value of health and wellness, yet for many years, my own needs were placed last.
My hospital schedule was overwhelming, and as a mother of two young children, every spare moment revolved around them. My meals were mostly processed foods and quick snacks, and while I occasionally joined cardio sessions or bootcamp-style classes, nothing felt consistent or sustainable. I was constantly exhausted, lacked muscle tone, and struggled to shed postpartum weight.
The real wake-up call came in 2024 when my one-year-old daughter broke her leg. Carrying her with a cast made me realise how little strength I had. I had no energy left to play with my three-year-old son or manage the demands of my job.
At 37, I felt completely depleted and knew I was not living the life I wanted.
I recognised that I needed structure and accountability, which led me to work with a coach. A friend introduced me to KMAK Fitness, an online training programme focused on body recomposition through muscle growth and fat loss, using 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 began virtual training three days a week. Initially, I trained entirely at home using dumbbells and free weights. With minimal experience in weightlifting, I started light to learn proper movement patterns. Each 30- to 45-minute session focused on full-body compound exercises, while daily movement included a goal of 10,000 steps.
The first few weeks were incredibly challenging. I felt tired, sore, and short on time. However, George kept me accountable and reminded me that discipline outweighs motivation. Consistency became my greatest tool. After three months, I noticed visible muscle definition, steady weight loss, improved focus at work, and energy levels I had never experienced before.
Alongside training, I completely reworked my nutrition habits. I learned how to track macros, prioritise protein, and replace processed foods with more nutrient-dense options. No foods were eliminated, but I began viewing food as fuel rather than restriction.
Balancing macros took time, but after three months of consistency, the results were clear. My workouts felt stronger, and both my physical and mental well-being improved significantly.
Now at 39, I continue training three days a week, focusing on two lower-body sessions and one upper-body session, while averaging 12,000 steps daily. My workouts are still programmed by George, but I now train at Life Time, where I progressed to heavier weights and machines.
A major breakthrough occurred when I began working with Cory McCue, a functional movement specialist skilled in Pilates and TRX. His emphasis on form, mobility, and functional strength improved my balance, reduced injury risk, and enhanced my overall movement quality.
Each workout typically includes six exercises performed for three sets of 8 to 12 reps. Progressive overload remains my priority, with movements such as squats, hip thrusts, Romanian deadlifts, dumbbell rows, and pull-ups. I also include accessory exercises like biceps curls, triceps extensions, and kettlebell core work.
At the start of my journey, an 8-pound goblet squat felt impossible. Two years later, I can squat 105 pounds. Push-ups and pull-ups once seemed unreachable, but I can now complete eight push-ups and am close to achieving an unassisted pull-up. Each milestone reflects growth earned through persistence.
In addition to strength training, I maintain 12,000 daily steps and regularly add short cardio sessions on the treadmill or stair climber. Stretching and foam rolling before and after workouts help preserve flexibility and range of motion.
My nutrition approach remains macro-focused, though experience has taught me portion control without tracking every bite. Weekly meal preparation with my husband ensures consistency during busy workdays.
Three Habits That Made My Transformation Successful
Following a structured training plan
As a busy working mother, it’s easy to make excuses. To stay consistent, I schedule workouts like appointments and block them into my calendar. Not every session is perfect, but progress over perfection keeps me moving forward.
Prioritising consistency over motivation
There are days when exhaustion wins, but discipline keeps me grounded. Whether it’s lifting weights, walking 10,000 steps, or preparing meals, every effort counts. Motivation fades, but self-discipline creates lasting confidence.
Valuing my own well-being
Years of caring for others left me disconnected from my body. Strength training taught me the importance of showing up for myself. Building physical strength allowed me to reclaim energy, resilience, and a stronger sense of self.
Over the past two years, I’ve achieved more than I ever imagined. I balance a career I’m proud of with a fulfilling family life. As Medical Director at Moffitt Cancer Center, a leader in immunotherapy research, and founder of a nonprofit supporting women physicians, strength training has become the foundation that allows me to stay present, grounded, and strong.
My thirties have been a decade of transformation, and as I step into my forties, I look forward to continuing this journey—stronger than ever.
