Shirley is 44 years old, a wife, and a mother of two, working in sales. She is a friend of Maria, and one day, when they met, Shirley was amazed to see a different version of Maria. Curious about how Maria stayed in such good shape, Shirley was referred to train with Surge. She started training on October 25, 2024, initially as a trial, and after experiencing the value of the program, she committed to more sessions. Her main goal was to improve her health, become stronger, and lower her body fat below 20%, as well as reduce her heart rate during exertion. Although she had no experience with weightlifting, Shirley stayed active with hiking and swimming. Her diet included carbs and sugary foods, but most meals were home-cooked, with occasional eating out and alcohol once a week.
When Shirley began training at Surge, she was a total beginner with little strength and unstable movements. Training sessions were scheduled 2x a week, sometimes once or none depending on her schedule and travel, and by photoshoot day on November 12, 2024, she had completed around 60 sessions. Despite the slower frequency, progress was consistent. The program focused on full-body workouts, with adjustments for knee flexion exercises due to on-and-off knee pain. On days she couldn’t come to the gym or during travel, home workouts were assigned. Nutrition guidance emphasized portion control while explaining macros, providing plate guidelines, and example photos for feedback until Shirley developed the habit. Though weekends were sometimes off track, she consistently got back on course.
Shirley also incorporated a smartwatch to monitor her steps, gradually increasing her daily count to 10,000–15,000 steps. On weekends, she often went hiking with her daughter and occasionally swam. Over time, she began noticing significant changes in her body, which motivated her further. One milestone was to complete her photoshoot before her birthday on November 25, and the session was completed on November 10, 2025, capturing several great shots. Shirley’s results speak for themselves: body weight dropped from 56.5 kg to 47.65 kg, body fat decreased from 33.3% to 18.4%, and waistline reduced from 84 cm to 71.5 cm. Surge’s next goal with Shirley is to maintain her health for longevity and build more strength, with a specific target of performing her first pull-up.
“Starting my fitness journey at Surge was both challenging and eye-opening. I had never lifted weights before and didn’t think I could push my body this far, but with guidance and support, I gradually became stronger and healthier. Seeing my body change, my energy improve, and my confidence grow has been incredibly rewarding. I now feel capable of achieving goals I once thought were impossible, and I’m motivated to keep improving every day. If you’re considering making a change, I highly encourage you to take that first step—you won’t regret it.”