20kg down and a 5K PB in five months
Bernard lost over 20kg in five months, 130kg down to 109.8kg, and set a 5K personal best of 29:46 at 5:55 per kilometre along the way.
Scale readings: 118.8kg on 13 January 2026 and 109.8kg on 20 February 2026.
Assess — the starting point
Bernard started at 130kg. He wasn't after a crash diet and he wasn't looking for someone to shout at him — he wanted to understand why previous attempts hadn't stuck.
So the first block was as much education as training: what he was actually eating, how much he was actually moving, and which habits were worth keeping.
Build — what we did
Strength training to hold onto muscle while the weight came off, and running introduced gradually rather than dropped on him. The rate was deliberate — a little under a kilo a week, the top of the range that stays sustainable.
Every block was explained, not just prescribed. Knowing why a session exists is what makes it survive a bad week.
Perform — the result
130kg to 109.8kg in five months — over 20kg — and a 5K personal best of 29:46 at 5:55 per kilometre.
The weight is the headline. The 5K is the point: he didn't just get lighter, he got fitter, and he has the splits to prove it.
The best is yet to come.
Bernard
100% natural.
This result came from training, nutrition and recovery — nothing else.
Client feedback
In their words
Nathan helped me a lot, not just with training but also with understanding my diet and making better choices. Since working with them, I’ve managed to lose over 20kg and feel so much better and more confident. Really grateful for all the support, guidance and motivation along the way.
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