BBR Success Story - Kate Bischof

With a sporting resume pages long (even if she is humble about it!), Kate Bischof came to Bodies by Ryan already pretty ‘elite’. But she was a self-proclaimed cardio machine, with zero interest in weights despite years of encouragement by her hubby. Finally, the BBR vibe and tribe pulled her in and she’s transformed her physique, improved her swimming and even got her husband to join some of the BBR at-home rituals (and he’s lost more weight than her as a result… life, you cheeky minx, you ain’t fair sometimes). She’s become one of the inspirations of BBR with her rippling muscles and determined attitude, and we’re so excited to share her story.

Please tell us about your health and fitness history prior to BBR...  

I always loved sport in high school and uni. While I was sporty, I wasn’t particularly exceptional at anything but I participated in swimming and athletics events, played netball for many years, and also dabbled in water polo, Aussie Rules (playing for the UWA Unicorns in the WAWFL) and triathlon. More recently, my main focus for my fitness has been swimming (training in the pool and also completing open water swimming events, including four solo crossings to Rottnest), as well as some running and other cardio, such as spin classes, plus yoga.

Who or what prompted you to sign up to BBR and why was it the right time for you to join?  

My husband had been telling me for almost 20 years that I should do some strength training. I knew he was right, but I found it difficult to be motivated to commit to it regularly as I found it fairly boring or I thought it would interfere too much with my preferred cardio training.

In 2022 one of my New Year’s resolutions was to commit to regular strength training as I was mindful, especially as an older parent (I had our daughter when I was 41), of the likely reduction of bone density and loss of muscle mass as I got older. Finally the timing was right later in the year as I had quit a previous stressful job that had resulted in burnout, and I had settled into two new part-time/casual roles that allowed for a better work-life balance. Plus I knew my daughter would be starting full-time school in 2023 so I thought if I could build a new habit there would be a good chance I would be able to stick to it longer-term as I would soon have more time for myself. I’d also noticed that it was getting harder to regulate my weight and while I was relatively fit I wasn’t entirely happy with how my body looked. My body had also taken a battering from years of fertility treatment (and multiple miscarriages) and I felt like doing something for myself that was different from my usual training was a way to celebrate what my body has done, and can still do, despite those challenges and as I age.

A few people I know and respect trained at BBR and/or had completed a challenge there and I thought the challenge mode would suit me to kickstart a strength training habit and also lose a couple of kilos. I’ve trained at BBR since starting my first challenge in late October 2022 and also completed a second challenge in early 2023.

How hard was it in the early days? What challenged you the most?

Definitely the food plan. When I got my first one I was thinking: ‘OK, great, that’s day 1, now where’s the rest?!’. I had lots of questions for Ryan (hello research scientist background!) and was also panicking about how I would manage without milk in my coffee and survive without other dairy products! And the protein powder took a bit of getting used to…

Were there any changes you made that were enjoyable or easy straight away?

I actually found not drinking alcohol fairly easy. The year prior to starting with BBR my husband and I had really cut down on our drinking so going cold turkey was an easy next step. I also found the classes enjoyable straight away (well, after the first trial week when I was in agony ha!) so it was easy to turn up to them five times a week.

How long did it take for you to feel changes?  

About three weeks into the challenge I could already feel changes. Although I was feeling a bit fatigued due to being in caloric deficit I did feel stronger quite quickly and then my clothes started to get looser so it was easy to stay motivated! With my second challenge the changes were more subtle which did make it harder to stay motivated but once I got my DEXA scan results I was stoked!

Please tell us about the changes you’ve experienced - from physical to training gains, mindset shifts and lifestyle…  

I had a DEXA scan done before I started my first challenge (in late October) and then again after completing my second challenge (in early March). Over this period I lost just under 4 kg in total but the DEXA scan revealed that I had lost 7.5 kg of fat mass and gained close to 4 kg of lean mass. This had resulted in my percentage body fat reducing from 25% to 14% and my total lean mass changing from below average to above average levels. My visceral fat had also reduced from 149 g to zero. As for training gains the weights I’m using have gone up but I’m hopeless at remembering these kinds of details. However, now I’m no longer in calorie deficit I feel stronger and faster in the pool and people I train with have commented on how I’m swimming well. So it’s nice to know that strength training is having a positive impact on my performance outside of the gym as well. I’ve also experienced more general changes in terms of lifestyle choices. I’ve rarely drunk alcohol since my most recent challenge finished and my husband and I generally stick to no carb dinners and make more healthy food choices. I’m also more mindful of getting enough sleep as, during the challenges, I could really notice the impact of sleep deprivation on both performance and cravings for sweet food. I’m now making a more conscious effort to aim for at least 7 hours of sleep a night – it’s not always possible but I’m definitely getting more sleep than I used to.

How are you maintaining everything now beyond the challenge?

Fairly well. I still train 4-5 times at BBR (usually 2-3 strength and 1-2 HIIT classes) as well as fit in 3 pool sessions of 4-5 km, one yoga class and usually a run on the weekend each week. I also tend to stick to a meal plan during the week (it makes it so much easier on work days to have everything prepped and ready) and then things get a bit looser on the weekend – but that seems to work well as my weight as stayed pretty stable since finishing the last challenge in March.

What do you love most about your new health and fitness routine?  

I’m the fittest, strongest and leanest I’ve ever been in my adult life!

Do you have any upcoming goals you’re now working on? 

Short-term - maintain strength training habit and good food choices, and not let things get too out of hand on an upcoming month long trip overseas. Longer term is to complete my 5th Rottnest solo crossing (I’d like to do it before I’m 50 so it has to be in the next 3 years) and from a strength training perspective I’d like to be able to get strong enough to do an unassisted pull-up and have the confidence in my lower body strength (and my ankle and knees joints!) to do box jumps (so far I’ve been too scared to try them). Although before I do another solo crossing I might have to bring my body fat back up again as I’d be worried I’d get cold with my current body fat percentage!

Any final words to share?

If you’re considering a challenge go for it! Some things that I think helped me reach my goals and get great results was doing classes in the week prior to the challenge starting through a trial pass (so I wasn’t sore in week 1 of the challenge and could get used to the exercises and learn technique), trusting in the process (after the initial shock of the meal plan and the hundred or so questions that came up!), and, probably most importantly, was having the support of my husband – he was mostly on board with the meal plan (so we could eat the same food for dinner) and he also helps out a lot with domestic duties (e.g. lunchbox prep, school drop-off, etc) so I can juggle being a mum, work and life and also fit in my training.

And definitely get a DEXA scan done when you start the journey so you can really get a good idea of how your body composition has changed as the scales don’t tell the whole story. And don’t be afraid to get your before and after pics done – I wasn’t that comfortable doing them but now I have them I’m happy I stepped out of my comfort zone.

And finally, it feels great when you realise you are motivating others – as mentioned my husband mostly got on board with the meal plan and he has lost more weight than I have! Plus I’ve had a lot of kind words and compliments from other BBR members during and after classes which has been so lovely. And now some of my photos have been shared on socials it’s great when friends contact me interested in knowing more and then signing up to do a challenge themselves – one friend even recently said she was going to put my recent after pic on her fridge to stop her being tempted to eat all the ice cream!

 Fast five faves

Fave HIIT/Strength station? Strength – Stiff Leg Deadlift (SLDL)

HIIT – burpees (yes, really!)

Least fave?  Front squats

Fave café and your order there? Love a good café breakfast - Mary St City Beach - long mac (now with almond milk!), scrambled eggs on toast with a side of mushrooms – followed by a play on the playground across the road for Miss 5.

Fave cheat meal?  Not a meal, but dark chocolate is my weakness...and I can’t go past a good cheeseboard!

Fave holiday destination? Oh, that’s a tough one as I’ve had so many amazing trips all over the world over the years….but I think it would have to be Rottnest - a local and family-friendly favourite that’s also one of my happy places.