From emotional eating to a 100-mile walk, Kathy’s transformation with Motivation

There’s something quietly powerful about a decision made on an ordinary day. For Kathy, that ordinary day was in Galway and began with a Facebook ad. She was tired of the cycle: emotional eating, weekend takeaways and the slow drain on confidence that comes with carrying extra weight. Today she is two stone lighter, her cholesterol has fallen from 5 to 3.5, and she did a 100-mile walk for the Irish Hospice Foundation. This is how she did it, one steady step at a time.

The turning point

Kathy describes herself as an emotional eater who used to rely on junk and takeaways every weekend. Life felt heavy and habits had taken root. One afternoon she clicked an ad for Motivation’s online programme, booked an assessment and decided to come along to find a better way. She wasn’t looking for a miracle, she wanted a realistic plan that would fit into her life in Galway and help her feel like herself again.

A personalised assessment, not a quick fix

At her assessment the team didn’t hand Kathy a one-size-fits-all diet. Instead, they explored her habits, triggers and daily routine, what Motivation calls “Mental Weight.” Her mental-weight score for exercise was just 33, which helped the consultant understand how difficult it felt for Kathy to move regularly. With that insight, they built a programme around what she could realistically do, focusing on behaviour change, small habits and long-term consistency.

Practical changes that made a difference

Kathy’s plan centred on simple, repeatable habits rather than deprivation:

Protein and fibre at meals to reduce cravings and keep her fuller for longer.
Short, regular movement daily walks and short home workouts to rebuild fitness without pressure.
Smarter choices at social times alternating drinks with water and choosing lighter options at gatherings.
Mindful portions and slower eating so she could enjoy food without overdoing it.
Better sleep and stress tools to help balance appetite hormones and reduce emotional eating.

These changes were practical, not dramatic. Kathy learned how to make healthier choices that worked with family life and a busy schedule.

Building confidence through small wins

Kathy’s weeks began to look different. Breakfasts became protein-rich and sustaining; lunches were brighter with veg and good carbs; evenings were simpler and more balanced. Instead of overwhelming gym sessions, she chose movement she enjoyed walks in Galway’s parks and coastal paths, short home circuits and gradually longer routes. The mental-weight score for exercise climbed as she experienced small successes, which in turn made movement feel achievable rather than intimidating.

Setbacks happened busy weeks, emotional days and old habits would sometimes resurface but regular check-ins with her consultant helped Kathy refocus without shame. The programme emphasised progress over perfection and celebrated the tiny changes that add up.

Health results beyond the scales

Kathy lost two stone on the online programme. A big achievement but her physical improvements went deeper. Her cholesterol dropped from 5 to 3.5, a meaningful health win that reduced her cardiovascular risk. She also rediscovered energy, slept better and started to fit back into clothes she hadn’t worn for years. Most strikingly, her confidence returned: small daily choices gave her momentum, and that momentum turned into bold goals.

A new goal: walking 100 miles for charity

From a mental-weight score of 33 for exercise to training for a 100-mile walk is a remarkable leap. Kathy walked 100 miles in October in support of the Irish Hospice Foundation. A challenge that reflects not only her improved fitness but the strength of her mindset. Motivation is delighted to support her efforts and made a donation to the charity in recognition of her commitment.

Kathy’s simple advice

Kathy often says that the key was starting small and being kind to herself. The habits that stuck were the ones she could repeat, not the impossible promises. Her message to anyone beginning a journey: “Make it doable, and keep going. Small changes become big changes.”

Could this be your story?

Kathy’s journey shows that lasting change doesn’t rely on drastic measures . It grows out of steady, sustainable habits and the right support. If you’re ready to move away from quick fixes and build a healthier life that fits your circumstances, Motivation’s online programme could be the next step.

Book an Assessment with our team and discover a plan that fits your life