Sunita, 33 · Staff nurse · Sankhamul
24 weeks: 92.4 kg to 81.6 kg, on a nurse’s rota
Sunita works rotating shifts at a hospital. In 24 weeks she lost 10.8 kg and 12 cm from her waist, with sessions booked around her rota every week and a food plan for the 2 AM break.
- Trainer: Suraj Lama
- Personal training plan
- 24 weeks
BeforeWeek 1
AfterWeek 24Before and after
Lost 10.8 kg working rotating shifts
Nights one week, days the next. Her plan moved with her rota instead of a fixed timetable.
- Started
- 20 April 2026
- Length
- 24 weeks
- Trainer
- Suraj Lama
- Plan
- Personal training
Measured from April 2026 to October 2026, 24 weeks
- Body weight
- 92.4 kg81.6 kg
- Gym scale, every 4 weeks
- Waist
- 106 cm94 cm
- Tape at the navel, same trainer
- 500 m row
- 2:582:21
- Same rower, same damper
- Sessions
- 066 of 72
- Booked around her rota
Before
Where Sunita started
Sunita has been a nurse for nine years. She works days one week and nights the next, and eats whatever is in the canteen or the vending machine at 2 AM.
Every gym timetable she tried assumed the same hours every week. She lasted a fortnight each time, then a night-shift week broke it.
The turning point
The free session
She came for her free session at 11 AM after a night shift, which Suraj said was the wrong time to test anything. They talked instead.
He asked for her rota. Then he said they would book her sessions each Sunday for the week ahead, whatever the shifts were. She joined on the Personal training plan.
The plan
The plan Suraj wrote
The timetable changed every week. The number of sessions didn’t.
- Three sessions a week with Suraj, booked each Sunday from her rota: 4 PM after day shifts, 11 AM after she had slept in a night week.
- A food plan from Ritu for night shifts: a proper meal before work, a packed box of chana, eggs and fruit for the 2 AM break, and no vending machine.
- Sleep before training after nights, never the other way round.
- Rower and bike intervals, short and hard, because she was on her feet all shift already.
- Weight and waist every 4 weeks, and the plan rewritten from them.
How it went
Week by week
Week 2
Short and hard on the rower
Four 2-minute pieces on the rower at the end of each session. Her 500 m time was 2:58.
Week 8
Bike intervals in night weeks
On the weeks she worked nights, the sessions got shorter and Suraj moved the hard work to the bike. Down 4.2 kg.
Week 14
Gloves on
Pad rounds with Suraj at the end of Friday sessions. Down 7.1 kg and 8 cm off her waist.
Week 24
On her own on the air bike
81.6 kg and a 94 cm waist. She now does one of her three sessions a week on her own.
The result
What changed in 24 weeks
Sunita lost 10.8 kg in 24 weeks, about 0.45 kg a week, and 12 cm from her waist. Her 500 m row went from 2:58 to 2:21.
She made 66 of 72 sessions. The six she missed were all in the same week, when she worked extra shifts during a dengue outbreak.
“Nobody had ever asked for my rota before. They just told me the class times.”
Shift workers don’t fail because they’re lazy. They fail because every plan assumes a nine-to-five. Sunita’s plan was rebooked 24 times, and that’s why it worked.
Suraj Lama, head trainer
What it cost
NPR 15,000 a month, on the Personal training plan
Today’s price, as of 28 October 2026. Gym + classes, with your own trainer for 12 sessions a month.
Lose fat with a personal trainer: how it works and what to expect
Who a plan like this suits
A good fit if
- You work shifts and every timetable has failed you.
- You can manage three sessions a week if the times move.
- You want help with food on night shifts.
Not a fit if
- You can’t sleep enough to recover. We’ll tell you to fix that first.
- You only want classes at fixed times. Gym + classes is NPR 6,000 a month.
