Participating in the Fitness Atlantic Transformation Show was a journey filled with unexpected lessons, challenges, and moments of triumph. As I look back on the experience, I realize how much this process taught me—not only about physical transformation but also about resilience, focus, and personal growth. Here are five key lessons I took away from my journey:
1. To Get Something You’ve Never Had, You Have to Do Something You’ve Never Done
This quote (though the author is often debated, it’s often attributed to Thomas Jefferson or Albert Einstein) became my mantra throughout this journey. Getting prepared for the Fitness Atlantic Show required me to dial in and put all my skills to work. I had to say no to social dinners, turn down treats, and track my food meticulously. Focusing on my goal kept me on track. Leaning out was not the hard part for me, it was the reverse (and mind you, mine was sloppy). If you are having trouble leaning out or staying on track, then you might also need to do something you’ve never done.
2. Doing Hard Things = Personal Growth & Resilience
One of the most uncomfortable yet empowering things I did during this experience was telling people I was going to step on stage, knowing I had absolutely no idea what that would actually entail. The uncertainty was intimidating, but it was also what kept me accountable. There was no turning back once I made it public—I had to follow through. By vocalizing my goal, I created a sense of responsibility to myself and others. And it turns out that when you truly believe in yourself and take bold steps, the universe starts to align in unexpected ways. Stepping into the unknown and doing something hard gave me the confidence to realize: if I can do this, what other mountains can I climb? What is a mountain you want to climb? Can you vocalize this goal out loud?
3. There Is No “Perfect”—Only Opportunities to Do Better
I had my sights set on a picture-perfect performance, but life had other plans. In the middle of my prep, I broke my toe. It was frustrating and disheartening. In that moment, I could’ve let it derail my entire process. Instead, I chose to focus on the progress I had already made. I stopped worrying about what could have been and celebrated how far I’d come. The biggest lesson here was that perfection doesn’t exist—there’s only the opportunity to improve and do better. Once I made peace with that, I was able to enjoy the journey and embrace the imperfections.
4. Enjoy the Moment and Smile!
This might seem like a simple lesson, but it’s something I often overlook in the midst of striving for a goal. The day of the competition I felt loads of anticipation, but I was fully present. I actually used my Heartmath tools to calm myself before stepping on that stage and did a lot of visualization to pave the way for a positive experience. There were familiar butterflies, like the kind I experienced prior to ski races with a 3, 2, 1 countdown in the starting shack. The smile I had on my face was genuine that night. Success isn’t just about reaching the finish line or achieving the goal; it’s about appreciating every step along the way.
5. The Power of Support and Community
One of the greatest lessons I learned was the value of community and support. From my coaches and trainers to the friends and family who encouraged me along the way, this journey was made possible by the people who believed in me and supported my dream. It wasn’t just a solo experience; it was a collective effort. Although I was my own nutrition coach, I couldn’t have done everything alone. My trainer Jake programmed my strength training, I worked out occasionally with my friend Mike Benson, I still asked Robert Sikes for his counsel and re-read his bodybuilding book, and had Coach Adam to help me with my mindset. No matter how independent you may be, having a strong support network is invaluable when chasing big goals.
Final Thoughts
Looking back, the Fitness Atlantic Transformation Show wasn’t just about physical transformation—it was a lesson in perseverance, mindset, and the power of believing in myself. It taught me that doing hard things can lead to extraordinary growth, and that progress often comes in imperfect forms. Most importantly, it reminded me that every challenge, every setback, is an opportunity to learn and grow. If you’re thinking about taking on a challenge like this, know that it won’t be easy—but it will absolutely be worth it. And when you step up, you’ll surprise yourself with what you’re capable of. If you want to see pictures of my transformation, please visit my Instagram @kristinahessnutritionist or my FB.
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