Personal Fitness Trainer

Your Business Plan to Lose Weight (or Achieve Optimal Health)

Why do we develop business plans in the corporate and entrepreneur worlds but never for our personal health? If you're looking for a strategic change, consider this simple plan.

Section 1: Your Mission

Personal Trainer Wisdom: If you want to end the cycle of guessing and lack of control, you need to move and choose with intent. Be specific. What is your true, realistic weight loss goal and what is the objective based on? For example: To maintain a weight of ____ and a body fat of ____ while living a life with intent. Can your mission be summed up in one sentence? Do you have a bigger transformation goal in mind? This is the time to state it clearly. It will steer your approach (and the rest of your plan).

Section 2: Summary of You

Personal Trainer Wisdom: How can you build a solid foundation if you don’t know the material you’re working with? A contractor wouldn’t move forward without this awareness and you shouldn’t either. Now is the time to become a human scientist and study you! Who are you? What are the trends and patterns of you? How would you describe your emotional, mental, and physical selves? What is your approach to fitness? Do you like fitness? Why or why not? What do you prefer to eat? Why? When do you eat? How do you choose your meals? How do you handle stress? What is the relationship between this stress and other areas of your life? Be honest and list all of your attributes, strengths, and weaknesses here.

Section 3: Competitive Analysis Summary

Personal Trainer Wisdom: While your plan should be tailored to your wants and needs, you will need to analyze other weight loss and health plans to fully understand the full scope of practice. What are the most effective and efficient health models that you’ve researched? Should you reinvent the wheel or adapt a popular, successful plan? How have different body types responded to these theories? This section will not only shape the process you choose but also justify it.

Section 4: Strategy and Obstacles Summary

Personal Trainer Wisdom: Once you have observed yourself and considered the research, it’s time to develop your strategy. You will generally describe the implementation of your plan here. Include the answers to the following questions: How will this strategy reflect your strengths and weaknesses? What boundaries will you develop? How will you implement this plan? Will someone help you? What do you think will be the biggest obstacles to your goal? How will you overcome these obstacles?

Section 5: Specific Implementation

Personal Trainer Wisdom: Considering that losing weight or achieving optimal health requires a multifaceted approach, break down your strategy into several categories and specifically list what you need to incorporate into your lifestyle. Use this structure as an example:

Weight/Body Fat Accountability
-Check weight and body fat when you workout and record it on your phone (app Monitor Your Weight???? or Notes).
-Record what you're eating every day (no calorie count needed).

-Limit drinking alcohol to only 2 days per week.
-Print and stick the "Eating Pie Chart" (from this diet article) on your fridge as a reminder of healthy eating habits.
-If you're eating overnight....Eat a small meal before bed and when you first wake up. Post a note on your fridge that says "You will eat again when you wake up in the morning."
-Eat no more than 1 meal per day containing meat, dairy, grains, and/or refined sugar.
-Aim for a daily caloric range of 1200-1500 calories.
-Follow the recommendations for this month in the following article: Weight Loss: The Diet Questions You MUST Ask Yourself.
-Minimize caffeine to 2 cups (equals 1 small mug) of coffee per day.
-Print 1 restaurant menu: Choose a restaurant you love or want to visit and ask someone to help you figure out the best menu items.

-5-day workout: 3 days strength/2 days cardio

-Minimize any news content to 5 minutes per day. It will eliminate quite a bit of negativity in your life.
-Embrace new challenges as opportunities to refine your problem-solving ability.

-Write down 10 personal/professional goals on individual post-it notes and place them on your closet wall or another private place that you'll see at least once per day.
-Setup up alerts with positive messages on your phone using the app Simple Routine as reminders of goals and what you're trying to achieve.

Social Life
-Choose 1 new activity or interaction per week to satisfy your curiosity.
-Surround yourself with positive-spirited people daily.
-Seek out at least 1 person when you're in need of help.

What's missing from your business plan? What categories would you add? Tailor this section to support your mission.

Section 6: Timeline and Milestones

Personal Trainer Wisdom: Once you have decided on your steps of action, you need to develop a timeline. This section is not only important for accountability but also reflecting on your goals, what is a realistic timeframe to achieve them? What points of this process should serve as milestones? What are your realistic expectations for each of those milestones? How will you adapt this process if you don’t reach your mark?

Section 7: Financial Plan

Personal Trainer Wisdom: A financial plan can be interpreted a number of ways. In terms of monetary obligation, the range of money you spend really depends on your interests and the type of help you desire. What will you budget for a new gym, clothes, food, or personal trainer/fitness class? What areas are you willing to splurge on?

In terms of time, how many minutes will you dedicate to research, diet, meditation, and/or exercise? Within a strict schedule, what are you willing to sacrifice to make room for these endeavors? No matter what you prioritize during this section, you’ll definitely need to determine the true cost of your mission.

Photo Credit:–How will you race to this finish line?

Article Credit:

Author: Michael Moody Fitness
Your Business Plan to Lose Weight (or Achieve Optimal Health)
Learn how to lose weight from a personal trainer in Chicago.

"14 foods to kick out of the kitchen forever" Review

Are you ready to face your grocery list? If you're like me, it probably reflects the food that you grew up on: Canned soups, pasta, cereals, and more. Although they feed your carb, sweet, and salt addiction, are you willing to do what you need to do to achieve weight loss results? Check out this list and finally kick out the obstacles to your health success (from the recent article "14 foods to kick out of the kitchen forever")!


When you’re reading a cereal box label, it’s easy to be fooled: By adding vitamins, food companies can make even junky cereals look like good choices. “Even those marketed as ‘healthy’ can be high in sugar,” says nutrition expert Kate Geagan, R.D.N. Think of it this way: Four grams of sugar on the label translates to one teaspoon of added sugar.

Newsflash: Buying whole-grain, fat-free pretzels won’t help get rid of your gut. Pretzels lack healthy fat, protein and fiber, so it’s easy to eat an entire bag in one sitting—and still not feel satisfied. Check out 50 Foods You Should Never Eat for other items you should avoid.

Stock this instead: Pistachios

Pistachios satisfy a craving for something salty but also deliver nutrients that keep you feeling full. They also have the largest serving size of any nut—you get to eat 49 pistachios instead of 23 almonds, 21 hazelnuts, 18 cashews or 14 walnuts. “In-shell pistachios are the best, because research has shown that the shells slow you down considerably, and you will consume about a third to a half less,” Geagan says.


White rice isn’t as fluffy and harmless as it seems. “Aside from being stripped of nutrients, fiber and antioxidants, white rice is digested and absorbed quickly, creating a spike in blood sugar and insulin, leading to fat storage,” says New York Rangers nutritionist Cynthia Sass, R.D.


As tempting as it is to go old-school and pick up soft white bread, nutritionally you’ll be better off leaving it on the shelf. White bread contains zero whole grains, which help stave off heart disease and diabetes. Even breads labeled “multi-grain” are deceiving, says White. They can contain enriched flour—the stuff without fiber that’ll only spike your blood sugar, not fill you up.


Spreading PB on fruit or whole-wheat toast is a smart snack, but many popular brands have a hidden ingredient that can lower levels of “good” cholesterol and make your “bad” cholesterol levels skyrocket: “If it’s not natural, there can be trans fats in peanut butter, and a lot of people don’t know that,” says White. “Even if it says ‘zero trans fats’ on the label, if it’s fully hydrogenated, which a lot of your peanut butters are, there can still be 0.5 grams of trans fats.”

Stock this instead: Natural peanut butter

Read the ingredient list before you pick one. The list should have three things and three things only: peanuts, salt and oil, says White.


When they’re dressed up with chunks of chocolate and dried fruit, many varieties of trail mix are more like candy. “A lot of the packages are really high in sugar. Just a fourth-cup serving can range up to 150 calories,” says White.

Stock this instead: Homemade trail mix

Customize the ingredients to your goals. To burn fat and build muscle, cut unwanted sugar and up the protein by focusing on oats, almonds and walnuts.


Going with a meatless or cheese-free sauce doesn’t guarantee that it gets an A-plus. “Cooked tomato products are generally low in fat and contain a good amount of the prostate-healthy antioxidant lycopene, but they can also contain outrageous amounts of blood-pressure-raising salt,” says Dr. Janet Bond, R.D., author of Blood Pressure Down.

Stock this instead: Spicy marinara sauce

Look for a jar with some heat. When sauce is flavored with robust seasonings like chili pepper, less sodium is needed, notes Bond.


When you’re eating white pasta, you’re getting robbed, as the stuff’s been stripped of its fiber and bran, says White. Calories are better spent on foods that are going to deliver several nutrients and keep you feeling fuller, longer.


Canned soup is another spot where you’ll find heaps of sodium—we’re talking 800 mg per cup, says White.

Stock this instead: Low-sodium canned soups, or sodium-free chicken stock

The magic number for soup is 350 mg of sodium. Anything above that may have a negative impact on blood pressure. That goes for even the healthiest-sounding flavors, like vegetable or barley. An even better idea: Break out the blender and make your own soup. Combine sodium-free chicken broth, Roma tomatoes, broccoli, avocado and onions for a super-easy lunch or dinner.


The beef jerky you'll find in convenience stores lasts for a long time in the cabinet—plus it’s low in calories and offers a little bit of protein. But it also contains cancer-causing nitrates, high amounts of artery-clogging saturated fat and an amount of sodium that’s off-the-charts.

Stock this instead: Healthy beef jerky

Scan labels to find dried beef products that specifically say they don’t contain nitrates or artificial flavors. “Healthier jerky usually has 8 to 12 grams of protein, less fat and saturated fat, and less sodium,” says Dr. Susan Mitchell, R.D., author of Fat Is Not Your Fate.


Stashing a few cereal bars in your gym bag for when you’re starving later in the day is good thinking, but don’t choose the wrong one: “Some of these cereal bars are loaded with sugar,” says White. “In fact, a 4-ounce cereal bar can contain up to 30 grams of sugar.”

Stock this instead: Hearty bars with ingredients you can see

The bar should pass the sight test: You should be able to make out individual pieces of fruit, nuts and seeds, like cashews, oats, cranberries, chia seeds and dates.


If black coffee isn’t your thing, using creamer gives you a quick milky taste, but when you break down what you’re putting into your body, it just isn’t worth it. “It’s empty calories, fat, sugar and salt,” says White.

Stock this instead: Almond milk or coconut milk

These milks give you three things that the powdered stuff won’t: calcium, water and some protein. Be careful with the sugar and other added ingredients, too. Read 20 Coffee Drinks with More Sugar Than a Can of Coke and change your coffee habits.


Just because you’re not pumping butter-flavored oil into a tub of popcorn in the theater doesn’t mean you’re safe. “A lot of the ‘movie’ popcorns out there now have trans fats and are loaded with butter,” says White. And let’s get real: You’re probably not going to stick to the recommended serving size. “Three cups is a serving, which is 90 calories. I don’t know many people who can just hold off to three cups.”

What else should we add to this list to lose weight? Find other foods you should avoid and more in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: - Pretzels can be a low calorie snack but will they still hinder your weight loss?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 14 foods to kick out of the kitchen forever " on
" 14 foods to kick out of the kitchen forever " Review
Learn how to lose weight from a personal trainer in Chicago.