Client Results: Annee’s 1 Year Transformation

Amazing work from Munya’s client Annee!

When Annee came to us she had built such a bad relationship with food. She was currently eating one meal a day while also doing everything and anything to lose body fat. Her understanding of body composition was to eat less and do as much activity as possible to make changes.

We changed Annee’s focus to eating more food and instead of her circuit based training, we focused on improving her performance on big compounds lifts as they expend the most energy and provide the body with greatest amount of overload.

We focused on making improvements on every exercise, the better performance the more food we were able to fuel her body with. Track what you are doing and respond based on the outcome you achieve.

Annee’s story

I started training with Munya a few months after I began my own journey as a personal trainer. I had been working at fitness first for about four months, having completed my qualification just prior. I had only had one PT before and didn’t have a great experience myself.

During my time working, I had watched Munya work with his clients, admiring the rapport he clearly had and the results he was able to create. One day I finally asked him if I could train with him too and I never looked back.

I was playing netball multiple times a week, completing muay thai training and focusing on circuit based cardio training. We started my training with a focus on basic strength training and nutrition.

My nutritional program was primarily based on increasing my calorie intake from around 800 (standard before I started training) to around 1800. My strength program focused on the three big lifts, squats, bench and deadlift to create a whole body foundation of strength to then work on further.

After 6 months of training with Munya, I saw immense increases in my strength with my 1RMs increasing in all of my lifts and my skeletal muscle mass dramatically increasing. I also saw a large decrease in my body fat percentage which I found astonishing considering I was eating more than double the amount of food I was averaging before I started training.

Munya is an amazing coach and mentor. He taught me so much that I still not only apply to my own training but also to my own clients. He taught me that the fitness industry is full of misconceptions and women especially are fed false information regularly. Not only did he teach me so many value lessons, he is also one of my best friends and has been an incredible support for me.

He is a great role model because he leads by example, in both his training and continuous efforts towards self-involvement.

Here’s what she did to achieve these results


2 x days of weights
2 x days of boxing
Rest day Protocols: Netball

Exercises: chins, hip thrust, split squats, leg press, RDL, bridges, shoulder press, T-bar rows, squat variations, pulls with bands, deadlifts, rack pull.

Best lifts:

Squat: 100kg
Deadlift: 115kg
Bench: 50kg


Before: 800 calories (!!)
Current: 2,000 calories

Supplementation: magnesium glycinate
Note: supplementation was not a bigger factor because we had to address her relationship with food.

If you’re interested in achieving results like this please feel free to contact us. Alternatively, if you’d like to learn more about the services and training and nutrition programs we provide, please find more information here.

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