Here’s how Phil, a Senior Executive Lost 15kg, Maintained Strength, and Prepared for the New York Marathon… While Juggling a Demanding Career and Family Life
Phil, a Senior Audit Executive based in Bahrain, is no stranger to high-stakes challenges.
Balancing a demanding career with long hours… Frequent travel for work… And family life with a wife and two kids…
His time and energy were spread thin.
But even with this busy schedule, he had one goal: to perform at his best and get in peak shape while training for two marathons.
Even if YOU don’t run marathons:
This’ll be relevant to you — because it’s about optimising performance, body composition, and preparing for competition injury and pain-free.
When we started working together in May 2023:
Phil weighed 75kg and had a lofty goal of cutting down to 63kg for his marathon in December. But this wasn’t just about weight loss.
It was about staying strong, injury-free, and making sure he didn’t sacrifice his professional life or family time in the process.
What We Did
Phil and I developed a strategic, multi-phase plan tailored to his unique needs as a busy professional.
Our approach combined:
> fat loss
> strength training
> marathon preparation
… in a way that kept him progressing, despite his travel schedule and time constraints.
Phase One: Fat Loss & Marathon Prep
Starting weight: 75kg
Goal: 63kg by December for marathon.
Over the months leading up to his first marathon, we focused on fat loss while maintaining strength to ensure his muscles and joints could handle the grueling training runs.
By September 25th, 2023, Phil had dropped to 63kg.
When he crossed the finish line in December, he weighed 63.25kg, having maintained his strength despite the intense running volume.
Phase Two: Off-Season Muscle Gain
Post-marathon, we shifted our focus to building muscle during his off-season.
Muscle is a key signal of health and longevity,
And we wanted him to recover from the gruelling competition prep he had just gone through.
So we worked on 3x per week strength training while keeping him fit for future races.
His weight increased to 65kg… And most importantly, we prevented his yo-yo dieting and rapid weight gain that occurred after his previous races.
Phase Three: New York Marathon Prep
In April 2024, Phil qualified for the New York Marathon.
Our goal was to cut down to sub-60kg to optimize his performance for the race.
As of now… Phil has dropped from 65kg to 59.8kg while running 69 miles per week and strength training twice per week.
Our aim is to reach 57kg over the next 41 days leading up to the marathon.
Throughout all these phases…
Phil has maintained his strength and remained injury-free — a massive improvement from past years when high running volumes would sideline him with injuries.
Now, he’s stronger, leaner, and more prepared than ever.
One standout aspect of our work together was the time I flew out to Bahrain to coach Phil in person (I don’t do this for many people)
This allowed us to make huge improvements to his exercise form, which significantly boosted his performance and kept him on track with his goals.
What Made This Work
- Bespoke Training Strategy — We adapted Phil’s training around his hectic schedule, ensuring that even with work travel and family time, he could train effectively.
- With regular feedback, video reviews, and personalized adjustments, workouts were always efficient and focused.
- With regular feedback, video reviews, and personalized adjustments, workouts were always efficient and focused.
- Fat Loss & Strength Retention —The balance between muscle retention and fat loss was crucial. We didn’t sacrifice strength for weight loss, a common mistake.
- Instead, we ensured that Phil lost fat while keeping his strength numbers high.
- Instead, we ensured that Phil lost fat while keeping his strength numbers high.
- Injury Prevention — Strength training was essential, not just for performance but for keeping him injury-free, despite the heavy running volume.
- Phil’s joints and muscles were prepped and ready for marathon distances without risking injury.
- Phil’s joints and muscles were prepped and ready for marathon distances without risking injury.
- Long-Term Accountability — With daily weigh-ins, weekly check-ins, and meticulous logging, Phil stayed accountable throughout, no matter where he was traveling for work.
The Results
- Starting weight: 75kg
- Current weight: 59.8kg (Goal: 57kg)
- Running volume: 69 miles per week
- Strength work: 2 sessions per week, with strength numbers maintained from the off-season
- Injury-free, handling increased running load, and preparing for his second marathon.
Phil’s biggest achievement?
Keeping the weight off over the summer despite a packed schedule.
Two years ago, during the off-season, he gained 12kg. But with a strong plan and accountability, that didn’t happen this time.
Conclusion
Phil’s transformation is proof that no matter how busy you are…
Whether you’re traveling for work,
Juggling family commitments,
Or managing a high-stress career:
You can achieve extraordinary results with the right strategy.
If you’re struggling to get the results you want right now…
Whether that’s due to injury or pain, plateaus, or time constraints — click here and email me with your biggest struggle.
And I’ll see if I can point you in the right direction.
Don’t wait for the “perfect time.”
The best time to take action is now 🙂
Your friend,
/Ollie Emberson
