My wedding was 14 weeks out, in July, and it was going to be hot. I knew I wanted to look and feel my best, and really feel comfortable in my own skin for the big day. But constant back pain was holding me back from being the happiest version of myself.

I’d always trained in some form but kept getting derailed by injuries. I played rugby when I was younger, then hurt my knee (and eventually had a knee reconstruction). I switched to rowing, but over the years wear and tear and, honestly, bad exercise form led to back pain. I’d tried to train through it, but focused too much on lifting weights that were too heavy, which only exacerbated the problem. That became a pattern: I’d train, hurt my back, then stop training, and gain weight.

I knew I needed to change something but didn’t really know which way to look. When someone suggested I try Ultimate Performance, I thought, “What have I got to lose?”

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Changing my meals

I talked to a UP trainer and quickly realized I hadn’t been getting enough protein during my previous training. I’d focused on carbs for energy but not the protein my body needed to repair and grow. My diet also had no structure: Meals were whatever I could eat whenever it was convenient. That meant fast food chicken wraps and fries for lunch, and a lot of takeout or going out with friends for dinner. I tried to count calories, but wasn’t being honest about it, or really thinking about how much fat, sugar, and carbs I consumed. I steadily gained weight for two to three years after I stopped rowing.

Revamping my diet meant dropping processed sugary foods like sweets and chocolate. I started eating more fruits and vegetables and cut back on starchy carbs except when using them around my workouts for energy. I mostly cut out alcohol, too.

I established a routine: For breakfast, I’d start with bulk-powder protein pancakes or scrambled eggs. Lunch would be a Huel hot and savory instant meal replacement. After that, I’d snack on a chicken breast or biltong. Then for dinner, I might have steak and mixed vegetables, or spicy pork mince with corn on the cob, or a pork fillet with roasted vegetables. After my workout, I’d have a shake.

Changing my form

I’d do three weight training sessions a week, starting at 5 AM. It was a great way to start the day and to keep me on track. No matter when I came home from work, I’d already trained, and since I knew I had to be up at 4 AM, I had extra incentive to have a healthy, restful evening. Sometimes I’d do an extra weight session at home over the weekend.

Most weeks, I’d also do three or four cardio sessions, either on my turbo trainer at home or going for a run with the dog. And I’d hit at least 10,000 steps a day.

I really changed my approach to training. Instead of trying to put up big weight, my trainer taught me to focus on technique, form, and tension. In the past, I had a chest injury that would flare up, so for my bench press I shortened the range of motion, lowering the weight slowly over three seconds, holding it, then pressing back up. Learning that careful focus was a really big deal for me, since it prevented injury and meant I could keep training.

My trainer also tailored my exercises so I wasn’t ever overloading my back—a great example of how helpful an expert can be. I give a lot of credit to him for my progress, from teaching me about proper diet to focusing on my form.

Over 12 weeks, I lost 22 pounds (10 kg) of body weight and dropped 10 percent of my body fat. I gained about 4 and a half pounds (2 kg) of muscle.

I just felt like myself again—as good, if not better, than I did when I was in my early twenties. I knew I was way too young to resign myself to the dad-bod and bad-back situation. My old clothes fit again and I can do whatever I want without worrying about my back side-lining me. I’m even signing up for the London Marathon.

It’s been a huge learning experience for me, from understanding diet to really focusing on proper workout form and technique. When I first started, I really didn’t know what I needed; I thought I’d tried everything. That’s been a big lesson for me: Don’t overthink things, and don’t imagine that you’re out of options. Find experts who are ready to help, jump in, and get started.