In 2013, I was in a dark place. My company was being sued by the State for employee compensation benefits. I was behind on work, and I was fighting the urge to go home and sleep all the time. I was also struggling to find my passion and purpose in life. I was doing so much work that my friends and family were telling me I was sick. I guess that I needed to listen to my own advice. I needed to slow down and take some time to reconnect with my true self. Trust me, I tried to recreate myself in other places. I tried to recreate myself in different people. I tried to recreate myself in a different career path, but nothing ever worked. I needed to reconnect with my true self. I

Today marks a year since I started working with Kevin Littler. In that time we’ve made a great deal of progress in transforming Kevin’s life and I’m happy to share some of the key takeaways.

“I joined in the hopes of learning more about nutrition. Rather, I learnt how to be a better version of myself.”

Kevin Littler enrolled in Coaching in order to lose weight. And he did; he weighed in at a whopping 37 pounds.

But it was the inner improvements that astonished him the most: increased confidence, grace under pressure, and more self-awareness.

He was able to overcome breakups and emotional baggage, reclaim control, and lose weight in the process.

In his own words, this is one client’s story.

Kevin’s Improvement

I dropped 37 pounds and 12.8 percent body fat!


  • 40 years old
  • 37 pound weight loss (from 177 lbs to 140 lbs)
  • 12.8 percent of body fat was lost (from 20.1 percent to 7.3 percent )
  • Inches lost at the waist: 21 inches (from 226 inches to 205 inches)

Kevin’s coaching notebook

This isn’t a fad diet. There isn’t even a set of exercises to do.

Rather, it’s a one-of-a-kind coaching program that helps individuals lose weight, improve their fitness, and enhance their overall health.

(As well as changing their lives.)

Many of our clients like keeping track of their progress. As a result, we provide them with a platform where they may write about their experiences.

Why? Because research suggests that verbalizing an experience might help us make sense of what’s going on within our thoughts.

The stories we tell about ourselves can have an impact on how we see ourselves and how we live our lives.

We occasionally come across a client journal that is so moving, insightful, or amusing and brilliant that we feel compelled to share it.

After all, stories have a purpose beyond assisting us in making sense of our personal experiences. They can also motivate and inspire others.

That’s why we thought it’d be a good idea to share some of our clients’ tales with a wider audience. As a result, you were able to hear them speak about their experiences in their own words and voices.

So, with their permission, we’ve decided to do just that in an occasional series that will give you a behind-the-scenes look at what it’s like to be a part of one of our coaching programs.

Kevin Littler, a PN Coaching finalist, is featured today.

Kevin is a physiotherapist who resides in Australia. And, like most people, he joined in the hopes of losing a few pounds.

He did reduce weight – about forty pounds — and he did it despite facing severe emotional challenges.

However, Kevin believes that the program’s greatest advantage is how it enhanced his inner fitness, giving him the strength to face the past and future with a greater sense of purpose.

Follow Kevin as he reflects on an incredible year of learning and growth.

March 2012 was the first entry.

I am 39 years old. I’m the chubbiest I’ve ever been. I’m the least fit I’ve ever been. And, with the exception of a couple of once-in-a-lifetime occurrences, possibly the unhappiest I’ve ever been.

Something needs to shift. A lot of things must change…

April 2012 is the second entry.

What motivates a seasoned health practitioner to join PN Coaching?

Lunch is a beef pie with a Coke down the street from my office.

I’m feeling sluggish and lethargic. But most of all, I’m ashamed of myself.

I work as a physiotherapist, which means I give other people exercises for a living. I used to be a triathlete who ran 25 kilometers on a daily basis. I can no longer run 5 kilometers without stopping to walk.

Worst of all, I’ve recently started a part-time job lecturing to aspiring personal trainers. What kind of credibility do I have teaching exercise physiology if I’m out of breath just walking up the one flight of stairs to the lecture hall?

What brought me here?

When I look at my pie, I had a sudden and overpowering realization that I need to do PN Coaching and that I need to sign up right now… I can’t wait to get back to the office, so I take out my phone and sign up for the program’s pre-entry right then and there, noting the date of the formal sign-up in my calendar.

Nonetheless, I eat my pie and Coke.

30th of July, 2012 (entry #3)

The coaching program begins. I take the official shots as well as a few extras for fun. When I load them onto the computer, I can’t look at them. When I see how far I’ve gone on the screen, it makes me angry.


July 2012, Kevin at the commencement of PN Coaching.

October 2012 (entry #4)

I start photographing my meals because I’m so taken aback by the variety of hues in my new shopping and meal-prepping routines.

I start my weekly routine of eating two enormous bunches of spinach. When I come in, the grocer recognizes me and goes out to the back to get extra spinach for me!

December 2012 (entry #5)

I have a long way to go, but I believe I am beginning to look healthier.

January 2013 (entry #6)

I ask my four-year-plus partner, whom I had intended to stay with forever, whether she would like to buy a house with me and if she sees us starting a family.

I’m taking my belongings out of her house and living alone for a week to give her “time to think about what she wants.” All of my inquiries into whether or not we’re still a couple go unanswered.

I don’t hear from her after that.

When I’ve been sad, I’ve always reacted by overeating, not exercising, and drinking alcohol. This time, however, things are different. Despite my distress, I maintain my PN habits, which provide me with a sense of routine and normalcy during this difficult emotional period.

The emphasis turns from nutrition teachings to life lessons about this point in the program, and it couldn’t have come at a better moment for me.

I’m temporarily deviating from regular PN exercise routine due to personal issues. I get my old triathlon bike out of the closet.

Cycling was an activity I enjoyed with my ex-partner and one that drew us closer until I stopped and became overweight. After learning that she has begun training for a triathlon and attempting to reconnect with her, I conclude that a return to triathlon could be a good idea.

In less than a week, though, I developed bursitis in both shoulders after adding a few swims to my weight-training routine.

One Saturday morning, I wake up unable to reach my lips with either hand. Brushing my teeth necessitates bending my head down.

What’s the end result? Weight exercise that was highly modified or non-existent for two months, with a lot of rehabilitation.

Even so, I try to follow to the diet plan as much as possible, and I talk to my coach, Brian St. Pierre, about my rehab and training changes.

Eventually, I see the link between my absence from the training program and my feelings of betrayal. I’ve come to the conclusion that my heart is no longer in these endurance exercises. With a more balanced schedule of strength training and a few of cardio workouts, I feel and look better.

February 2013 (entry #7)

I expected to get fitter after joining PN Coaching. I wasn’t prepared for the level of introspection, self-examination, and personal growth we’d experience.

I was aware that I was experiencing some psychological and emotional difficulties, but isn’t that true of everyone? Addressing them had always seemed too difficult, so I swept them under the rug instead.

But, at the halfway point of the program, I’ve decided that phase is finished. It’s either now or never. This is a task that I must complete.

I was making one of my periodic attempts to enhance my fitness nearly six years ago, after a year of no exercise due to work and studies responsibilities. This includes a 16-kilometer run on a Sunday morning.

I didn’t feel well at the end of that run.

And within a few hours, I was in excruciating pain. Because I found out shortly after I returned that my younger sister, with whom I was close, had committed suicide.

My sister’s death sent me into a deep depression from which I did not recover for several months. Since then, every time I attempted to run more than 16 kilometers, I have been inexplicably injured or sick. Achilles tendonitis, ITB friction syndrome, colds and flu would strike out of nowhere, just as I was getting near to the finish line.

Now I recognize it for what it is: a sort of mental self-sabotage motivated by survivor guilt.

Early March 2013 (entry #8)

This week, I resolve to take command and break through the mental distance barrier.

I’m spending the weekend at my mother’s house, which is near to where my sister used to live and where we grew up together. This somehow feels appropriate.

I put on my running gear and set out into the darkness around 6 a.m. on Sunday morning, before the rest of the family is awake. I have a GPS watch tied to my wrist that tells me how far I’ve gone.

I pass the 16 km mark unintentionally less than 20 meters from the turn-off to the street where my sister used to reside.

I take a breather and tell my sister how much I adore her… and keep moving forward

Late March 2013, entry #9

On my way home, I stop at the corner store to get some milk. It’s fifteen minutes before closing time, and the shop worker asks if I’d like a complimentary meat pie because the warmer has been switched off for the night.

I answer, “No,” without a second’s hesitation.

I don’t notice the irony until I’m in the car. I’ve simply denied free meals because it’s something I no longer consume.

But it was eleven months ago, when I was eating a meat pie, that I decided to join the program!

Late April 2013, entry #10

I put the tape around my waist at the length of my initial measurement, curious for a more tangible means of knowing how much weight I’ve shed.

Is it true that I’ve shed so much weight?


Kevin, who has been with PN Coaching for ten months, can’t believe how much weight he’s dropped.

Late May 2013 (entry #11)

After ten months of self-examination, sadness, loss, and eventual rebirth, I am finally ready for some fun in the final photo shoot. I’m not one for being the center of attention.

This, on the other hand, feels different.

After the photos are finished, I realize that I am content — even joyful — for the first time in a long time. I’ve made my way through the shadows. I’m soaking in the rays of the sun.

While I’m delighted with my physical changes, it’s the changes that aren’t visible that I’m most proud of.

Entry #12: What exactly is PN Coaching?

In the end, the program isn’t truly about fat loss for me. It’s about the kind of person I’ve had to become in order to make that change.

  • Principles and integrity: It’s all about cultivating the character necessary for success.
  • Self-talk and grit: It’s all about cultivating positive and constructive dominating thoughts, as well as establishing courage and perseverance.
  • Equanimity is the ability to accept things for what they are, rather than seeing things that go wrong as failures and instead seeing them as learning opportunities.
  • Taking responsibility: It’s about realizing that I have the option of creating my own life or allowing others to do so for me.
  • Connecting and reaching out: It’s about appreciating the value of a support system and surrounding myself with people who are positive, supporting, and encouraging.
  • Acting consistently: It’s about realizing that no matter how clever I am or how much I know about fitness, I don’t really know it unless I’m doing it.
  • Faith is the belief that I am deserving of achievement. It’s about faith that the hurdles along the way are there to show me the right path.
  • Taking charge: It’s realizing that fear only goes away after I take action, and that waiting for fear to go gone will keep me stuck.
  • Insight: It’s about becoming more self-aware – understanding what I want, aligning my priorities with that vision, and having the confidence to ask for and reject things that will help me accomplish those aspirations.
  • Giving back: It’s also about paying it forward, taking care of the needs of others. Building their self-esteem and inspiring them to take risks and move forward gives me the greatest sense of accomplishment. I receive far more than I could possibly offer by assisting others in their growth and development.


Do you want to finally achieve the healthy, vibrant body you’ve always desired?

Most people are aware that getting enough exercise, eating well, sleeping well, and managing stress are all vital for looking and feeling better. However, they require assistance in putting that information into practice in the context of their hectic, sometimes stressful lives.

That’s why, no matter what issues they’re facing, we work closely with Coaching customers to help them reduce fat, gain strength, and improve their health.

It’s also why, through our Level 1 and Level 2 Certification programs, we train health and fitness professionals how to coach their own clients through similar issues.

Interested in becoming a coach? Join the presale list to save up to 54% and get a spot 24 hours before the general public.

On Wednesday, July 14th, 2021, we will be accepting applications for our upcoming Coaching.

If you’re interested in learning more about coaching, I recommend signing up for our presale list below. Being on the list provides you with two distinct benefits.

  • You’ll get a better deal than everyone else. We like to reward the folks that are the most enthusiastic and motivated since they always make the best customers. If you join the presale list, you’ll save up to 54% off the general public pricing, the lowest we’ve ever offered.
  • You’ll have a better chance of getting a spot. We only open the program twice a year to ensure that clients receive the special care and attention they need. We sold out in minutes the last time we started registration. By signing up for the presale list, you’ll be able to register 24 hours before the general public, enhancing your chances of getting in.

This is your chance to transform your body and your life with the guidance of the world’s greatest instructors.

[Note: If you currently have your health and fitness under control but want to help others, look into our Level 1 Certification program.]

This article broadly covered the following related topics:

  • a year of coaching: from kevin littler personal journal to future
  • a year of coaching: from kevin littler personal journal 2020
  • a year of coaching: from kevin littler personal journal template
  • a year of coaching: from kevin littler personal journal 2019
  • a year of coaching: from kevin littler personal journal book
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