How a holistic approach to fitness helped me lose 20 pounds in 4 months, cured my depression, and boosted my confidence.
Hi, my name’s Cole,
In this document, I am going to show you how I lost 20lbs in 4 months and completely transformed my whole life and mental health, feeling much happier and more confident.
I did this without counting calories, no high stress cardio, eating the foods I enjoy and only lifting 3 days a week
This was my transformation.
First photo I was overweight and depressed. Second photo I completely transformed my mind, body and lost 20 pounds in only 4 months. This isn’t even close to where I strive to be but this shows that losing weight and becoming happy with yourself is within reach in just a few months.
Now I will explain who this document is for.
If you are overweight and sick of the body you see in the mirror each day, this is for you.
If you’re struggling mentally: struggling with cravings, feeling demotivated, unconfident, and maybe even depressed, this is for you
You are looking to transform your body but also improve your mental well-being in the process, this is for you.
You are tired of quick-fix solutions and want to keep the weight off and feel good about yourself for the long term, this document is for you.
If you want to lose fat and gain some muscle, in a few months without counting calories, eating the foods you love and only working out 3 hours a week, then this is for you.
-You want to be happy and full of energy each day, then this is for you.
Who this document is not for:
-If you have no interest in transforming your life, and your physique this is not for you.
-You are content with staying the same, this is not for you.
-You are not comfortable with stepping out of your comfort zone and making real change, this is not for you.
-If you don’t want to become confident, happy and healthy, this is not for you.
-You are not open to a holistic approach to fitness and wellness that includes fixing your mindset and improving your mental health so you can have long-lasting change and happiness.
Who am I?
I played Division 1 baseball for 4 years at a top university and now I’m a certified personal trainer, helping my clients achieve their dream physique and transform their mindset. I have experience in coaching employees on how to gain muscle and lose weight, in a group setting. But I have now moved to personal training, as I really see the benefit of having a one-on-one coach, helping you through the fitness process. Coaching clients one-on-one allows me to give them a far more personalized approach with accountability and support so their training and diets are easier, more convenient and they are more consistent with them.
Now I’m going to share my story on how I faced many of the same problems you are probably facing right now, how I overcame them and show how much better life is on the other side.
My story
My journey started off when I was 16 years old as I was just getting into workouts for my baseball career. I was highly motivated to be the best person on the field and that was highlighted in my deep passion for working out. I began my high school career as one of the best players in the area. I lived in Los Angeles California at the time. But throughout high school, I struggled with my self-confidence because people put immense pressure on me to be the best player. I struggled with my mindset and felt a hole deep inside of me.
Despite my struggles, I earned a scholarship to play baseball at UCLA, one of the top universities in the world. I was on top of the world for one minute and then everything came crashing down. I earned this scholarship, without even playing a single game in high school, as I was already the top player in the area. Now I had a large target on my back every time I hit the field. Everyone wanted to beat me now.
In high school, despite appearing to have everything figured out, I struggled with self-worth and performance, and eventually, I lost my dream school scholarship. But tThis setback became a turning point. The point of the story is to show how I overcame my limiting beliefs and proved that I actually was good enough to play at a high level.
Driven to play college baseball, I worked relentlessly and secured a another D1 offer in San Diego. I managed to secure this during my senior year of high school, relentlessly putting in hard work to achieve my dream.
Weight loss Journey
However pPost-graduation of college without having baseball anymore, I was lost in where I wanted to go in life. I ended up binge-watching Netflix, sleeping in, and getting into many bad habits. I was struggling to find motivation and got into eating a fast food diet almost every day. This led to me gaining 25 pounds of fat. I was destroyed andbut knew I needed to make a change but didn’t know if it was even possible. This was the low point in my life.
This was me finishing up school…
From the vigorous weight regiment playing college sports to now being out in the world on my own, I ended up gaining 25 pounds of fat after school ended. I was depressed and hated what I looked like every day. Internally I was motivated to be the best version of myself and become a master of my body and mind. But as well, I was also motivated by the fact that I just wanted to look good with my shirt off, and I was tired of feeling insecure.
Frustrated and overwhelmed, I dived deep into the realm of various diets and exercises to fix the situation I had gotten myself into.
I started looking at fad diets, such as keto, paleo, and carnivore diet, but nothing seemed to work for me. Bound with endless hours of quick fixes and transformations, I had no idea where to start. I experimented with every workout there was on Instagram and TikTok, going to the gym 6 days a week, but those stubborn pounds still stayed on.
It wasn't until I found two books that changed my life, physically and mentally that would allow me to regain my vitality and confidence. These books were The Power of Now by Eckhart Tolle and Can’t Hurt Me by David Goggins. I realized that the only thing holding me back was the version of myself that I saw as a failure. I realized that there was no one coming to save me and that I had to make a change to my mindset, discipline, and habits.
I started realizing that to regain my self-confidence and my dream physique I had to make simple mindset changes that allowed me to pursue the best version of myself.
I was burdened by external beliefs that I didn't have the “right genetics,” “I can’t get in the right shape because I’m too busy,” or “not good enough.” Little did I know I was one thought away from breaking through and regaining that power again.
I started seeing a sports psychologist, who changed the way I viewed the world, with the help of these books as well. He allowed me to dive deep into discipline and shattered my limiting beliefs of myself. This newfound belief allowed me to remain excited about the future while prioritizing the present moment.
The new process allowed me to train just 3 hours a week and eat the foods I enjoyed while trusting myself during the process. I found discipline, formed healthy habits, and broke free from the hurdles hindering my progress.
I always used to blame others for my shortcomings. Now I found solace and peace in myself, only comparing myself to how I was yesterday. Instead of focusing on generic advice from people, I set standards for myself and ended up tracking my progress.
This is when I saw a true transformation in my physique. In just 4 months I completely changed my mindset and developed my dream body by shedding 20 pounds and eating the foods I enjoyed every day. This simple change allowed me to become a more optimized, happy, and confident version of myself that I already had deep down.
Everyone has this potential, you just have to have the right systems to unlock it.
Encouraging dreams like these became my mission, and I show all my clients that your problems are a product of your mindset. If you allow yourself to open up to a holistic approach, which includes eating mindfully, being fully present each day, creating healthy habits, and enjoying the lifting process, this can be you.
You can change.
Conclusion
In the end, my story isn't just about losing 20 pounds in 4 months but about reclaiming confidence, inspiring loved ones, regaining my time, and proving that the journey to a dream physique is not just physical but a full transformation of the mind and spirit.
This process is about you. Taking accountability and responsibility for your physical and mental health.
Now, I’m going to break down for you exactly how I did it step by step so you can do it too.
This is exactly what I did to lose 20 pounds in 4 months, cure my depression, and boost my confidence.
Pillar 1: Personalised 3-hour-a-week workout program
A personalized workout program allows you to be consistent and hit your goals on a daily basis. While focusing on a progressive overload approach you can make sure you are always hitting your goals and you body won’t have time to adapt to a static routine hindering progress.
Progressive overload Approach
Here’s why it’s important:
Muscle growth(hypertrophy): Stimulates muscle fibers promoting muscle growth
Strength gains: Gradually increasing resistance or intensity forces your muscles to develop greater force output
Endurance: Increasing reps allows for increased endurance and better overall cardiovascular functioning.
Weight loss:
Increased caloric expenditure
Muscle preservation
Improved insulin sensitivity
The intensity of my workouts
First 2 sets I would work up to my working weight
Spend 2-3 sets there - Maximum intensity to failure
This program was specifically designed for efficiency and effectiveness tuned to my goals.
A main focus was placed on resistance training for optimal strength and definition.
I opted for resistance training 90% of the time.
My workouts were in a 3 day split:
1-hour workout sessions
Active and static stretching post and pre lift
2 main exercises a day with accessories
I focused on the 8-12 rep range for muscle hypertrophy
Focusing on compound exercises such as:
Squats
Deadlifts
Bench Press
RDL’s
Bent over rows/pull-ups
Dips
These were emphasized heavily in my workout plan.
Then in addition to these, I added targeted muscle isolation exercises to sculpt my specific areas of concern.
These consisted of exercises such as:
Bicep curls
Tricep pushdown
Tricep extensions
Lateral raises
Etc
My specific routine consisted of additionally adding volume and weight to each movement, continually adding stressors to the muscle.
Cardio:
In addition to this, I usually biked for 30 min or walked on the treadmill incline to achieve my caloric deficit. 80% resistance training and 20% cardio is our goal.
Why light cardio is better:
It’s a more sustainable habit to follow each week.
You can recover faster after each session, so you can focus on hitting each muscle group in resistance training.
Light cardio is joint-friendly and is still a viable option for cardiovascular health.
Pillar 2: Holistic Nutrition Plan
Throughout my weight loss journey, I mainly focused on a holistic training diet that allowed me to eat whole foods 80% of the time without sacrificing the foods I love.
I didn’t count calories or have to be perfect with my nutrition
This allowed me to:
Enjoy my food
Opt for essential nutrients
Establish a sustainable diet I can stick to
In addition to this I opted to fast until at least 11am each day before consuming my first meal: Fasting benefits:
-Allowed my mind to be clear which gave me better focus
-Reduced inflammation
-Reduced insulin resistance so I didn't have a spike in blood sugar
What to eat:
I tailored my meals to include the right proportions of protein, fats and carbohydrates to support muscle growth and energy levels
Macronutrient sources I opted for:
Carbs:
Quinoa: A versatile and nutrient-dense grain with a complete protein profile.
Sweet Potatoes: Packed with vitamins, minerals, and complex carbohydrates.
Fruits (Berries, Apples, Bananas): Natural sources of fructose, fiber, and various vitamins.
Vegetables (Broccoli, Spinach, Kale): Low in calories, high in fiber, and rich in micronutrients.
Fats:
Avocado: Packed with monounsaturated fats, vitamins, and minerals.
Olive Oil: A heart-healthy source of monounsaturated fats.
Nuts (Almonds, Walnuts): Rich in omega-3 fatty acids and provide a good dose of protein.
Seeds (Chia Seeds, Flaxseeds): High in omega-3 fatty acids, fiber, and antioxidants.
Fatty Fish (Salmon, Mackerel): Excellent sources of omega-3 fatty acids.
Protein:
Chicken Breast: Lean protein with a high biological value.
Steak: Red meat high in protein
Ground beef: High in protein and easy to make
Turkey: A lean meat option with a good protein-to-fat ratio.
Some examples of meals I had most of the time:
An example of meals I have every once in a while:
Holistic nutrition supports overall health and provides sustained energy for workouts and daily activities.
It helps maintain a healthy weight, supports recovery, and fosters long-term adherence due to a balanced and enjoyable eating approach
Pillar III: Accountability and Consistency
I used to think that I had to go to the gym every day to achieve the results I wanted. I overestimated how much I could work out, which made it hard to stick to a solid plan.
Having my workout schedule planned out for too many days of the week made it not only hard to follow through but also made me miss muscle groups when I couldn’t go the gym each day.
Let’s face it, you should want to go to the gym, but it is not everything. Life happens which forces you to miss days. What if you had a schedule were it was only 3 days a week like mine? Would it be easier to stick to that?
What I did:
Instead, I personally trained 3 days a week, optimizing the time I spent in the gym. This allowed me to only work out for only 3 hours a week.
My plan made it easy to stick to.
In addition to resistance training sessions, it's hard to manage to put in intense cardio sessions at the end of your workout, making them too long and drawn out. As well it might hinder your recovery in the next weight session.
Instead of intense cardio, I opted for a more sustainable approach.
I did movements such as:
Walking 8,000 steps a day
Surfing
Hiking
Light bike ride
Rec sports
These should be enough to hit your caloric deficit without having to manage so much stress from intense cardio.
Why it’s important
Finally, being able to be consistent allowed me to never miss a workout, hitting all muscle groups throughout the week to make consistent progress and keep the momentum going along my journey.
Pilar IV: Optimized Mindset and Presence
Mental aspect of fitness:
Neglecting the mental and spiritual aspects of fitness can lead to burnout, stress, and lack of fulfillment in the fitness journey.
With anything in life, making a change requires faith and belief in yourself that it is possible. When you are just starting out, it’s hard to stay committed if you don’t have a strong enough Why.
When I started my fitness journey, there were times when I wanted to stop because I was completely burned out and wasn’t seeing the results I wanted. Even though I knew it was a long process, I had no understanding of internal motivators to keep disciplined each day.
Recognizing that making a change to your body is a mental and spiritual transformation as well, has allowed me to see my goals clearer and find a highly-motivating purpose behind what I’m doing.
For me, my fitness and health WHY’s are:
I want to live long for my family
I want to be able to move without pain in older age
I want to build healthy habits with, delayed gratification and discipline.
I want to be happier and more confident with my body
I want to be healthy and fit for my partner
I want to be happier, so I can help more people in the world
Find your why, and fitness and health will become not a part of your routine but a part of you.
What can help incorporate mindset and spiritual health in your fitness journey?
Mindfulness became a vital part of my fitness journey.
This means eating with a purpose to fit your goals and lifting with intense focus.
We don’t need long workouts because they should be intense and efficient.
A big factor that helped me along my fitness journey was focusing on mind-muscle connection.
Other ways to become more present and help you enjoy your workouts:
Do Yoga
Walk outside more
Practice meditation
Deep breathing
Cold plunge
Sauna
Stress management techniques
Finally, visualizing the more in-shape, happier and confident version of myself I was going to become helped me immensely along my fitness journey.
Optimized mindset
My mindset was a big reason for my early failures in fitness.
I struggled with major self-doubt which led me to say terrible things about myself to myself. It’s good to be honest with yourself. Like if you know you need to make a change, have enough awareness to say that you are fat, but know you can still make a change.
When my mindset shifted from hateful to grateful, I truly saw the gains come through in my journey.
An optimized mindset helps motivation, resilience, and overall mental health.
The only way to build a better body is to stick to a plan with discipline and complete focus.
The techniques I’ve mentioned helped me immensely in fitness and my mental health journey.
Summary
As you finish this doc you can see the complete transformation of my mindset and my physique alongside it.
From being depressed and hating what I looked like to happy, confident, and stress-free.
From this you can take away:
How I gained muscle and lost 20 pounds of fat in 4 months without counting calories
Exercising just 3 hours a week
Transforming my depression to confidence
How I developed my spiritual mind and connected it to fitness.
The 4 pillars:
Pillar I: Personalized progressive overload weight training plan (muscle growth)
Focusing on a progressive overload regimen, week to week can allow you to gain muscle fast.
More muscle means you have less fat on your body in comparison so you’re leaner and look leaner.
Focusing on movements such as squats, deadlifts, benches, dips, and pull-ups can help you build a well-rounded physique, targeting multiple muscle groups through one movement.
Target individual muscles with accessory exercises such as bicep curls and tricep extensions.
Maximum intensity after warm-up sets to failure.
Having a varied workout plan individualized to you can allow for consistency and fewer plateaus.
Pillar II: Holistic Nutrition plan
Focused on a balanced diet of carbs, fats and proteins.
Fasting until 11 am to lose weight.
Focused on eating whole, nutritious foods 80% of the time with the rest whatever I wanted.
Pillar III: Consistency and accountability
Structured plans and workout routines allow you to track your progress and keep consistent.
Instead of intense cardio:
Walks
Light bike rides
Surfing
Hikes
Etc
Find peace in working towards your goals daily.
You don’t have to workout every day but try to stay active.
Pillar IV: Finding Presence and Optimizing Mindset
Fitness is spiritual, it’s a transformation of your body and mind.
Find your why in fitness:
It can be for better health
Physical looks
Family
Confidence
Optimize your mindset by destroying your limiting beliefs.
Hitting your goals takes time and patience. Be happy that you are trying to make a change but stay in the present each moment.
Use breathing techniques and meditation to ease your stress, this will allow for maximum focus at your training sessions and craving unhealthy, high-calorie food less.
Be grateful you have a body to change.
That’s the summary.
So What Now?
Now that you understand exactly how I do what I do and what my process looks like…
You have a few options:
Option 1: You can continue doing what you’ve been doing until now and keep getting the same results that you’ve been getting.
Because you and I both know that if you keep doing the same things you will continue getting the same results.
So how much more effort and time do you think you can waste?
And for how much longer can you go on without seeing the results that you want?
How much longer can you bear to miss out on the better life you could have if you had the physique you want?
Option 2: You can try to apply the exact process I explained in this document. You can apply these frameworks and systems yourself to try to get similar results but obviously there are still various nuances and problems you’ll undoubtedly encounter and could get stuck on.
A ton of stuff I couldn’t cover here because it honestly depends on YOUR individual circumstance. Personalization is vital but a very complicated process for you…
OR…
Option 3: You can work directly with me to get your hand held through the entire process and not do it on your own. This is how I can guarantee that within 3 months (and for the long-term) you will be losing weight, gaining muscle, and having a strong mindset.
Plus, you will have the bulletproof step-by-step system (tailored for you) and knowledge that will allow you to make progress with fitness for years into the future.
But this option is only for you if:
Here’s how it’s going to work:
1. You sign up for 1:1 coaching.
2. You receive your personalized workout routine based on your goals.
3. We design your personalized nutrition guide, according to your favorite foods.
4. We message daily. This is so I can keep you accountable, you can have any questions you may have answered, and we can build a strong bond and relationship through this process, together.
5. We can have coaching calls whenever you want.
6. After 3 months, you will have achieved your health and fitness goals that we had set up when we first started. Guaranteed.
That’s it. It’s really that simple.
Just follow those steps above and you’ll achieve significant weight loss, some muscle gain, and improving your mental health.
Guaranteed.
So…
If you want to have 1:1 coaching to lose fat, build muscle and gain confidence in just 3 months:
- Only training 3 hours a week
- Enjoying the foods you like
- Without tracking calories
Just like how I did
You can book your call now.
You can also DM me on X.