Approaching a milestone, Carina’s 30th birthday, she knew she wanted to set a goal for herself that would push her outside of her comfort zone. Having always lived an active lifestyle through competitive gymnastics, weightlifting, and running half marathons, she became curious about just how far she could take her physique. That curiosity is what inspired her to sign up for a bodybuilding competition in early 2026.
She didn’t anticipate how demanding the nutrition part of her prep would become, and how Connor’s steady guidance would be key in keeping her focused, consistent, and feel supported while moving toward her goal.
“Carina’s story demonstrates what happens when you combine habit change, good nutrition, structure, and the right coaching support. You can reach your goals while staying healthy and energized throughout.”
About Carina
In her 20s, she found her rhythm in the gym through lifting and even training for two half marathons in one year. She thrives on having goals to work toward and enjoys applying what she’s learned through her kinesiology background to her own training.
Now as the Assistant General Manager at Body + Soul Fitness, and a Certified Athletic Therapist, she brings that same energy into both her own training and clients she supports daily.
But preparing for a bodybuilding competition brought on a completely new set of challenges to work through and a new level of structure she’d never experienced before.
The Challenge
Carina had a clear goal of reducing her body fat by close to 10% while maintaining her strength, energy and overall health, all to transform her physique enough to confidently step on stage at her first bodybuilding competition.
Reaching that level of leanness required months of strict nutrition habits, consistency, and dedication.
What she didn’t anticipate was how challenging the mental side would be. Having the right guidance and structure to understand what was normal, when adjustments were needed, and how to stay on track became a crucial part of her journey.
"Changing her habits was the first step: less added sugars, cleaner foods and consistency"
The Program
Carina began working with Connor, nutrition coach at Leslie + York Mills, in December, four months before her competition. His support quickly became one of the most important parts of her prep.
They didn’t jump straight into a strict diet. Connor focused on changing habits first:
- Reducing added sugars
- Making cleaner food choices
- Building consistency with meals
Carina saw noticeable changes just from these habit adjustments within the first month.
In January, Connor introduced clear daily targets for protein, carbs, and fats (macros) based on her body composition, training demands, and how she was feeling. Every few weeks, they adjusted her plan together depending on her progress, energy, and how she looked.
The goal was never to eat as little as possible to achieve her physique goals. Connor made sure her plan allowed her to:
- Preserve muscle
- Maintain energy to train
- Support overall health
- Gradually reduce body fat
He also taught her how to time her meals, especially her carbs, around workouts so she could continue performing well, even in a calorie deficit.
But most importantly, Carina leaned on Connor’s honesty, encouragement, and experience. Because he had been through bodybuilding competitions himself, he understood the mental challenges she was facing and helped her navigate the toughest weeks with reassurance, perspective and timely adjustments.
The Results
Over the course of 4.5 months, Carina reduced her body fat from approximately 20% to 12%.
What she’s most proud of isn’t just the number.
Throughout the entire process, she continued to train hard, without ever feeling lightheaded, burned out, or unable to function. She learned how to fuel her body with intention, how to time her meals to support performance, and how powerful structure can be when you’re working toward a big goal.
When April came, Carina stepped on stage for her first competition, feeling proud of what she had accomplished, regardless of the outcome.
She placed:
- 3rd in the Overall
- 1st in True Novice
- 1st in Novice
“I didn’t expect to win. I just wanted to prove I could do it.”
But for Carina, the real result wasn’t the medals. It was the confidence that came from committing to a challenging goal, pushing through the mental challenges, and seeing what was possible with the right guidance and support.
“We did this together — and it worked.”
Conclusion
Most people will never step onto a bodybuilding stage, and they don’t need to.
Carina’s story isn’t about bodybuilding. It’s about what can happen when you combine:
- Habit change
- Nutrition accountability
- Clear structure
- Ongoing coaching and support
Her experience highlights what personalized nutrition coaching is designed to do: help you set and reach real goals while staying healthy, energized, and supported throughout the process.
Because whether your goal is fat loss, more energy, or improved performance, the foundation is the same.
Structure, guidance, and a plan you can trust.