Markham Personal Training Helps Ashley Drop 52 Pounds and 5 Dress Sizes

Meet Ashley.  She had been working with a one on one trainer before coming to us and in her own words she had gotten more results in 6 weeks with our program than in the 5 months she worked with a trainer.

She came to us with an open mind, trusted our body transformation process and her results show.

Here’s her story:


Name – Ashley DeStefano

Occupation – Teacher

Age – 32 years old

Total Weight Loss – 52 pounds of weight loss

Total Inches Lost – 24 inches lost (only measuring the waist, hips and chest)

Dress Sizes Dropped – I went down 5 dress sizes

What were your workouts before?

Other than the 5 months that I was killing myself at the gym before my wedding in 2014 (5 days a week for 2-3 hours at a time – 1 hour with a trainer, 1 hour doing a class and then some cardio), I had never really worked out in a gym before.

I was always very athletic as a child and was into competitive sports and hobbies into my 20s, but after I began university I stopped being really active.

What are your workouts like now?

Now I work out 4-5 days a week for one hour at Go Girl Body Transformation (my gym) and I play soccer for an hour, once a week with friends and colleagues. At Dan’s gym I do high intensity Metabolic Resistance Training.

They are quick, but intense, and include full body workouts each time. They are different everyday. I do not dread them because of how quickly the one hour passes, how much the programs change daily and the fun and upbeat atmosphere that his gym creates.

What was your nutrition like before?

My nutrition habits were not great. I cooked at least 75% of my meals from scratch; rarely used pre made or packaged foods, and ate out a few times a week, if that. I thought I was eating well, but I was just replicating all the junk, prepackaged foods or the horrible things I would eat out.

I was making heavy, fatty home cooked meals instead. I had no meal schedule whatsoever, other than my daily lunch break at work. Some days I would eat once, some days I would munch all day! I ate what I wanted, when I wanted.

What are your nutrition habits like now?

Since joining the transformation centre, my nutrition habits and schedule have completely changed!

I eat 3 square meals a day, which include only the freshest ingredients. I still cook everything from scratch but I now understand how to eat clean and healthy and still make delicious meals.

I drink lots of water and I understand my body and what it needs much much more!

What is your eating schedule like and why did you choose this schedule?

I now eat my meals at 12pm, 4pm, and 8pm daily.

I usually get up at 6:30/7:00 and head to work for 8:30. I drink a litre or more of water before my first meal at 12:00 noon.

I finish work at 3:30 and have my next meal at 4:00, usually before I hit the gym. Later, I have my last meal at 8:00. I chose this schedule and it grew on me.

I am not an immediate morning eater, but delaying my first meal did take some getting used to.

I like this schedule because I like to eat at night. I always thought I “had” to eat my last meal by this magical time – 6:00pm so when I heard I could eat at 8:00pm I was very happy.

What are your days like now?

Maintaining the weight has been pretty easy because of my experience and what I have learned.

I work out 4-5 days a week for an hour, I keep my meal schedule consistent, I eat only whole foods and I plan plan plan. I plan my meals, plan my outings and plan my workouts.

I love it! It is not a “to do” for me, it is normal.

I understand what I need and what I want, and I enjoy my indulgences mindfully.

I can go out and eat, go on vacation and splurge, or have a “cheat’ in the staff room at work, because I know that the next day I am back to my norm, my new norm – which is clean and healthy eating and living.

Looking back what are you most proud of?

Looking back, I am most proud of starting something and sticking to it.

Following through with the goals and plans I made in in most cases, exceeding them. I am proud that I have managed to make this a lifestyle change and not just something I did.

What do you feel was the key to your success?

The key to my success… Honestly, Go Girl Body Transformation!

The trainers, the staff, all the other girls there and the community that GG is!

I think the fact that the atmosphere is so positive, the trainers and staff are so knowledgeable, and that the programs are so versatile and ever-changing, all attribute to my success and accomplishments.

Dan’s gym changes not only your body, but your mind as well. Learning about my body, eating habits, nutrition and having such a hug support system are what made me successful!

What would you say to anyone that is starting their weight loss journey?

For anyone struggling to lose weight or live a more healthy and active lifestyle I would tell them to find a program that supports the whole person.

Find a program that is not only about physical fitness but one that supports nutrition and a healthy mentality.

You can workout all you want, but if you are not eating well, being mindful and have a strong support system, you will not truly make a lasting change.

Thanks Ashley.

A couple things you can take away from her transformation:

1. She used a 12, 4, 8pm schedule and this allowed her to indulge in her nighttime eating.

I would say that 80% of students that walk through our doors are inherently nighttime eaters.

The way we approach this is by backloading our calories to later on in the day. We start their meals a bit later by delaying their breakfast and this allows them to easily fit the calories they need until nighttime.

There’s nothing inherently wrong with nighttime eating (something I’ll write about later) and, quite frankly, it’s more of a natural act for our bodies than eating breakfast first thing in the morning.

So if you find yourself getting hungry at 8pm, 9pm or 10pm then don’t fret. Just delay your first meal to correlate with your natural way of eating and you’ll be good to go.

2. She does Metabolic Resistance Training 4-5 times a week.

When it comes to fat loss and creating a lean female physique I don’t think any girl could go wrong with Metabolic Resistance Training (MRT).

When it comes to workouts you gotta match your workout the body you want.

Ashley’s main goal was to lose fat and gain a bit of muscle so MRT based circuits were the best choice in this case.

Thankfully, that’s what we specialize in at my gym.

Main principle to take away here is to match your workouts to the body you want.

Thanks again to Ashley for participating in this. She’s honestly a regular girl who made a decision to get in shape. She found a program that worked and trusted the process.

If she can do it then so can you.