From Weekend Partying to Six-Pack: Bristol Woman's Five Golden Rules for Transformation

A woman from Bristol has shared her remarkable journey to achieving a six-pack at the age of 36, crediting a set of five golden rules for her physical and mental overhaul. Kim Kaur, who had always considered herself fit, found that her weekend partying habits were severely hindering her progress towards her fitness goals.

The Breaking Point

Kim, who works in customer experience for a global e-commerce business, described how her social life was creating a domino effect on her wellbeing. "Drinking on the weekend often had the potential to turn into an all-nighter," she explained. "Having a hangover and feeling tired and sluggish was so far aligned from the rest of my life. It impacts your mental state, and I was sick of the tiredness."

She reached a point of frustration where she realised that partying was holding her back from being the best version of herself. "I'm at a stage of my life where I want to be extremely fit, but also consistently capable both mentally and physically, so I can support the people around me," Kim stated. "It impacted how present I was, how consistently I showed up for my goals, and how much I could really push myself."

Seeking Professional Guidance

Determined to make a change, Kim sought the assistance of trainer Sean Willers from Willers Coaching. Sean, a former military trainer, introduced her to his 'take back control' programme, which is built around five non-negotiable principles designed to foster discipline and results.

The Five Golden Rules

Sean Willers outlined the five key principles that formed the cornerstone of Kim's transformation:

Regular Sleep Pattern: Establishing consistent bedtimes and wake-up times each day. Sean emphasised that "This fixes energy, hunger, training quality and decision-making – it's a vital part of the mental and physical transformation."
80% Whole Food Diet: Avoiding trendy diets and instead focusing on consuming real, unprocessed foods like fruits, vegetables, and protein for the majority of meals. "Do this and fat loss gets easier," he noted.
Intermittent Fasting: Reducing the daily eating window and avoiding meals close to bedtime. For Kim, this meant fasting for 16 hours and limiting food consumption to an eight-hour window each day.
Tracking Calories and Weighing Portions: Using tools like the MyFitnessPal app to monitor intake accurately. Sean described this as "non-negotiable," stating "It shows you the truth about what and how much you're eating – not what you think you are."
Consistent Exercise: Emphasising daily movement and maintaining a sustained calorie deficit. "Fat loss only happens if the deficit is held long enough," he explained. "That means seven days, not five days 'on it' and two days off every weekend, wondering why nothing changes."

Remarkable Results and New Lifestyle

Since joining the programme in February of last year, Kim has fully embraced her new lifestyle. She has significantly reduced her alcohol consumption, now limiting it to the occasional pint at the pub. Her dedication has yielded impressive results.

"Within three months of joining, I had completed the Copenhagen marathon and really noticed my running had got faster – I was able to complete longer distances with ease," Kim shared. "I run a minimum of 20 miles per week, and within three months I reduced my marathon time down from 3 hours 48 minutes to 3 hours 33 minutes, skimming 15 minutes off it."

Kim currently trains for approximately 90 minutes per day, between six and seven days a week. She has moved beyond repetitive weight sessions to a more dynamic and effective regimen.

The Payoff

Today, Kim proudly states she is "in the best shape" of her life. "I've always been toned but I have a proper six pack now – in the gym, people come over and compliment me," she said. Her transformation is not just physical; it's a holistic improvement in consistency and capability.

"You have to be patient [with the programme] but once the results start showing, it's incredibly motivating and much easier to maintain and build on," Kim advised. "I'm now stronger, leaner and more consistent than I've ever been."

Her story serves as a powerful testament to how structured guidance, personal discipline, and a commitment to fundamental health principles can lead to profound personal transformation, even while balancing a demanding career and social life.