Client: Sameer Khurjekar
Age: 45
Occupation: GP, Practice Owner
Starting stats: 85kg / 33.5% body fat
Current stats: 63.7kg / 19.8% body fat
Training frequency: Once a week, Wednesday mornings
Focus: Strength, core stability, pain-free movement, long-term progress
Results: 21kg fat loss, full-body strength, 30+ press-ups, pull-ups, improved energy, confidence and health.
🧩 “I knew I needed to get back into it… but back pain made me scared to start.”
When Sameer first reached out, he was stuck in a cycle many mid-life professionals face: years of on-and-off diets and exercise routines, gradually overtaken by back pain, stress, and a demanding job. As a GP who owns multiple practices, he understood the importance of health — but that didn’t make it easier to prioritise his own.
“Back pain had stopped me exercising. I was afraid to restart. But I knew I needed to.”
His weight had crept up quickly following an injury, and he no longer felt fit in his day-to-day life. “Not good,” he said, reflecting on his condition before we began. “But better than I had felt at my worst.”
Sameer had tried countless plans over the years. The difference this time? He wasn’t doing it alone — and this time, we’d build it around him, not force him into something unsustainable.
🏋️♀️ Starting From the Ground Up — One Safe Step at a Time
We began by training once a week — a deliberate decision to keep things realistic and low-pressure. It was about showing up and building back consistency.
Each session prioritised strength, posture, and confidence through foundational movement. No high-intensity circuits, no ego lifting — just smart training, tailored to Sameer’s body and lifestyle.
We used:
- Supersets with compound movements (like landmine lunges, goblet squats, and presses)
- Core stabilisation work (side planks, leg raises, hyperextensions)
- Back-friendly progressions (avoiding deadlifts, choosing safer hinge alternatives)
- Gradual overload — week by week, never rushed, never forced.
“It was hard work,” Sameer says. “But Sam listened. He adjusted things when needed, and encouraged me when it was time to push.”
Over time, we built up from 1-2 press-ups to 30+ in one go, and from barely hanging on a pull-up bar to performing pull-ups confidently.
Sameer didn’t just get stronger — he began to trust his body again.
🥩 Dialling In the Diet — Without Perfection
Alongside training, we focused on making small, lasting changes to nutrition, starting with the biggest obstacle: sugar.
“As time went by, I started focusing on my diet — especially chocolates and sweets. I learnt to limit them.”
He moved to a 2-meal structure on most days, supported by a protein supplement to keep intake high and energy steady — simple, sustainable habits that worked around his shifts and lifestyle.
Workdays were easier to stay consistent; weekends and off-days were more unpredictable — but that’s real life. The key wasn’t perfection, it was progress.
“I developed a ‘petrol pump mentality’ — no mindless snacking. That made a huge difference.”
📈 The Results — Fat Loss, Strength, Confidence & A New Lifestyle
Over time, everything changed.
✅ 21.3kg weight loss
✅ 13.7% drop in body fat
✅ Stronger in every lift
✅ 30+ press-ups in a row
✅ Pull-ups for reps
✅ Slimmer, fitter, more energy
✅ Back pain massively reduced
✅ Better posture, better habits, better life
“I feel good in myself. I know I’m healthier. That’s the biggest win.”
Even better, these results came with just one session per week — but with laser-focused intent, week after week.
💬 Sameer’s Words of Advice to Others:
“Do it. You won’t regret it. It’s much easier with PT support. Life makes it easy to deprioritise this stuff, but it’s worth it.”
👨⚕️ My Coaching Reflection
Sameer’s progress is a masterclass in what’s possible when you:
- Show up consistently
- Prioritise long-term health over short-term fixes
- Build trust in the process and your body
It wasn’t about hitting some extreme 12-week transformation deadline. It was about month-on-month progress — with life in mind. We protected his back, rebuilt confidence, and designed a program he could sustain for years, not weeks.
That’s what real transformation looks like.
🎯 Feeling Inspired?
If you’re a busy professional who’s sick of crash diets, back pain, or inconsistent results — this is your sign. You don’t need hours in the gym. You just need a plan built around you.
👉 www.sambeagle.co.uk/coaching
👉 Or drop me a message to start your own transformation.