A Day in the Life of a Personal Trainer: How I Lost 1½ Stone and Reclaimed My Energy!

Most people think personal trainers spend all day in the gym, but the reality is very different. I’m a PT who knows what it’s like to carry extra weight, feel bloated, and battle with areas like my stomach, upper arms and thighs. A few years ago, I decided I’d had enough and started to practice what I preach – I lost 1½ stone, toned up, and found a way of living that feels balanced, strong and sustainable.

Here’s what a typical day looks like for me now – and how I made the shift, physically and mentally, as I approached the age of 60!

6AM – Wake Up and Move

I start my day early and always drink a large glass of water with lemon to kickstart digestion and hydrate after a night’s sleep. I’ve found that reducing bloating starts with simple things like hydration. Then, I do my own 15-minute workout. It might be bodyweight/dumbbells strength, core work or resistance bands. It’s not about going all-out, it’s about showing up for myself, every single day.

That 15-minute habit became a powerful anchor in my weight loss journey. It reminded me that consistency wins over intensity.

7:00 – 9:00 AM – Breakfast, Planning & Admin

After my quick workout, I prep breakfast—usually protein-based to keep my energy steady. Think eggs and spinach, or Greek yogurt with berries and a scoop of protein powder, although, I can’t lie, I do love a bowl of cornflakes now and again, but I make sure to throw in some seeds, nuts and fruit for an extra nutritional boost.

During this time, I’ll check messages, plan content, review client macros (some of my clients check in with me daily), and get organised for the day.

Mid-Morning to Early Afternoon – Walking, Light Movement & Focus Time

Since I’m not in the gym every day (I work in the gym and train clients in-person on Thursdays and Fridays), my mid-mornings are for walking, stretching, or running errands. I have Poppy one day a week – she certainly keeps me active lol, and I work with Hannah from home on a Wednesday doing all the admin that’s needed. Outside of work, I remain active through light forms of exercise and movement. This keeps my energy up and my digestion moving. Bloating used to be a big issue for me – daily movement and smarter food choices have made a huge difference.

I also use my spare time to prep meals and stay on top of my own nutrition. Tracking macros helped me understand my habits and taught me to fuel my body, not just feed it. Tracking macros has been a game-changer – not just for fat loss, but for long-term consistency. I’ll admit, it’s not always exciting, and yes, it can feel a bit tedious at times, but I’ve done it for so long now that I understand the value of it to the gram lol, meaning that I don’t have to look up every item of food. I don’t track out of obsession; I track because it works. It keeps me accountable, gives structure to my day, stops me losing control of what I’m eating and ensures I’m properly fuelling my body, especially as I age.

1PM – 3PM – Lunch

Lunch is a vital reset point in my day – both nutritionally and mentally. I keep my meals simple whilst prioritising a balanced, energising meal that fuels me through the afternoon. Think protein-rich grilled chicken or salmon, vegetables, and maybe a bit of sweet potato or rice depending on my energy needs. Hydration is key too; I usually have water or an herbal tea alongside my meal to stay hydrated. I use this time to slow down, refocus, and relax. Afternoons are flexible. I might check in with online clients to review their progress and programmes.

Afternoons are my opportunity to get organised and tie up loose ends before I properly switch off for the evening. Alongside admin and planning, I make time for everyday essentials like cleaning, shopping, and laundry – keeping the home side of things in order too. I often fit in a bit of movement too – maybe a walk, a quick workout, or some gentle stretching to keep my energy levels ticking over. I might also listen to a podcast or put some music on while I tick through my to-do list. If you know me, you’ll know I love lists lol 😊 It’s a productive yet steady pace, helping me wrap up the day feeling on top of things so I can fully relax later on.

Evening – Dinner, Unwind, & Early Bedtime

Dinner is my time to unwind and nourish myself after a full day. I keep things simple but satisfying – often something warm and homemade like a veggie stir-fry, salmon with new potatoes and loads of veg, or a hearty chicken curry, making sure I avoid anything too salty or heavy. I enjoy taking the time to cook when I can; it’s a nice way to shift gears and slow the pace. Evenings are always dedicated to unwinding for me – I might go for a walk if the weather allows, catch up on a book or watch something on tv. It’s my way of recharging, mentally and physically, ready to do it all again tomorrow and it’s something I look forward to every day 😊 I usually go to bed between 10pm and 10.30pm. Sleep is so important and a form of training too especially as I go into my 60s.

I don’t tend to snack much and I’m lucky that I don’t feel the need to overeat and drink to make an occasion a fun one. Snacks are usually Greek yogurt, kefir yogurt, nuts, berries and grapes. I don’t overeat these as even healthy foods can be harmful in excess.

How I Lost 1½ Stone—And Why It Stays Off

The older you get, the harder it is to lose weight, and these are they reasons why:

Lower Metabolism – As we age, our resting metabolic rate tends to decrease. This means the body burns fewer calories at rest than when you were younger.
Loss of Muscle Mass – Aging naturally leads to a gradual loss of muscle (called sarcopenia). Since muscle burns more calories than fat, less muscle means a lower calorie burn overall.
Hormonal Changes – Hormones that regulate appetite, metabolism, and fat storage—like oestrogen, testosterone, and growth hormone – change with age, often making it easier to gain and harder to lose weight.
Lifestyle Factors – Older adults may be less active due to busy schedules, injuries, or health issues, reducing overall calorie expenditure.
Insulin Sensitivity – Insulin resistance can increase with age, making it easier for the body to store fat, especially around the abdomen.
Changes in Sleep Patterns – Poor sleep quality, which can become more common with age, can affect hunger hormones and cravings, making weight management trickier.

However, despite these challenges, losing weight as you get older is possible with the right approach. Here is what I did:

15-minute workouts every day – not overwhelming, but consistent (this is so important for me)
Tracking macros honestly (especially protein – it’s so important to eat the right amount and I wasn’t anywhere near before I started tracking)
Daily movement and staying lightly active (I keep my body moving as much as I can)
Prioritising rest and recovery (super important. When using resistance training, muscles need time to rest as this is when they grow)
Letting go of extremes and focusing on a lifestyle I could stick to (I’m gentle with myself by letting go of rigid rules and embracing habits I can maintain long-term)

I feel better in my skin now than I did in my 40s. I’m stronger, more energetic, and far more confident. And best of all, I’ve created habits I can maintain for life.

If you’re in midlife and feel stuck or discouraged, just know – you’re not too old, and it’s not too late. Start with one small change. It adds up. Get in touch to let us help you with your fitness and nutrition.

Much Love

Caroline & Hannah xx