Pilates coach who ended up GAINING weight while doing grueling HIIT workouts reveals the 3-2-1 method that helped her to drop 10LBS – and lose 11 INCHES from her figure

• Courteney Fisher, a fitness influencer, has 1.3 million followers on TikTok 
• She went viral after sharing how high-intensity training led her to gain weight
• Fisher now follows a 3-2-1 method that focuses on Pilates and strength training  

A Pilates coach who gained weight doing high-intensity interval training (HIIT) workouts has revealed how her 3-2-1 method helped her drop 10 pounds and 11 inches. 

Courteney Fisher, a fitness influencer and model, has more than 1.3 million followers on TikTok, where she shares how she transformed her body by combining Pilates and strength training. 

The content creator, who uses the handle @justtcocoo, went viral after opening up about why she believes ‘less is more when it comes to your workouts.’ 

‘For so many years, I was doing heavy, heavy strength training paired with high-intensity HIIT-style workouts,’ she explained. ‘I was also doing tons of cardio.’

Courteney Fisher, a strength and Pilates coach, has more than 1.3 million followers on TikTok, where she shares how she transformed her body

The fitness influencer said she dropped 10 pounds and 11 inches in a year after combining Pilates with strength training. She is pictured in 2022 and 2023 

The content creator, who uses the handle @justtcocoo, went viral after opening up about why she believes ‘less is more when it comes to your workouts’

COURTENEY FISHER’S 3-2-1 WEEKLY METHOD

• Three days of strength training
• Two days of Pilates a week
• One day of cardio a week  

Fisher recalled how she would start her day with a cycling workout and end it with a boot camp-style class. 

‘My cortisol levels went through the roof. My hormones were all over the place, and my body was in a stressed state,’ she said. 

The stress that she was putting on her body with her grueling daily workouts led to her binge eating and gaining weight.  

‘I ended up feeling really, really discouraged and exhausted because I was pushing my body so hard, and I was not getting to where I wanted to go,’ she shared. 

Fisher explained that she was first introduced to Pilates after suffering a traumatic brain injury at the age of 15, saying it was one of the few workouts she was able to do. 

Even though she loved the exercises, she was initially apprehensive about doing Pilates because she feared she wasn’t burning ‘enough’ calories. 

The trainer said it wasn’t until she stopped doing HIIT workouts and started incorporating Pilates into her strength-training routine that she began to see results. 

She now does three days of strength training and two days of Pilates a week, a combination that inspired her 3-2-1 method.  

Quick reminder & reason why pilates and sculpt is so transformative for our bodies✨ Pilates & sculpt workouts are going to help regulate your nervous system due to the deep breathing and low impact moves that then in turn will lower your cortisol levels. High cortisol levels cause fluid retention in the body, weight gain, increased hunger, and irritability. When we start doing low impact workouts like the one from today and this week we will start to lower cortisol levels and store less water in the body. Another big thing that happens is when we stop doing such high intensity workouts and incorporate low impact intentional deep core focused workouts into our routine our cortisol levels drop which then drops our hunger hormone making it easier to stay consistent with our nutrition goals. Consistency is key with both our workouts and our diets. When we pair our pilates and strength training workouts we’re able to drop our cortisol levels, build lean muscle, strengthen smaller muscle groups that are often overlooked, increase mobility, flexibility, and help you drop fat and stick with your nutrition!

Fisher explained that for years she used to do heavy strength and high-intensity interval training (HIIT), which put stress on her body and led her to gain weight 

Fisher said it wasn’t until she stopped doing HIIT workouts and started incorporating Pilates into her routine that she began to see results

‘The 3-2-1 stands for three days of strength training, two days of Pilates, and one day dedicated toward your conditioning work, your cardio work,’ she said. 

‘For me, I love having that day be just a long walk. So I’m really focusing on getting in those five workouts every single week and staying consistent with it.’

Fisher not only shed 10 pounds, but she also lost a total of 11 inches on her body. 

‘I am definitely the fittest I’ve been,’ she said. ‘My body fat percentage has dropped tremendously, and I feel so happy with where I’m at. I am now just maintaining.’

‘This is just your reminder that less is more,’ she concluded. 

Fisher now does three days of strength training and two days of Pilates a week, a combination that inspired her 3-2-1 method

Fisher explained that the 3-2-1 method stands for three days of strength training, two days of Pilates, and one day of cardio a week 

‘I am definitely the fittest I’ve been,’ she said. ‘My body fat percentage has dropped tremendously, and I feel so happy with where I’m at’

Fisher’s video has been viewed more than 750,000 times and has received hundreds of comments since it was posted on October 24. 

Many fans were inspired to share how cutting back on their workouts helped them transform their bodies.  

‘100000%!!!! Literally I switched from Orange Theory to a daily walk and a little weight lifting and dropped 30 lbs before my wedding!’ one person responded.   

‘I did the same thing! Thought, why not try Pilates and now I’m mixing in 2 days of that w/ 2 lift days & a cardio day and so happy w/ how I look,’ another explained. 

‘I am learning this too! Switching from spin x5 a week to walking, yoga, and weights is amazing!’ someone else added. 

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