new year's resolutions

82 Ways To Change Your Shape in the Mirror in 2018

It’s that time again!! Every year I compile a master list of the most valuable articles that have helped my personal training clients achieve optimal health and weight loss. It’s a comprehensive list of old and new that will help you cut out the guesswork.

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

***************

Effective Weight Loss Tips and More!


-Your Business Plan to Lose Weight (or Achieve Optimal Health)
-37 Snack Ideas for Weight Loss (And You Won’t Be Bored)
-"14 Ways to Lose a Pound a Day" Review

-"42 Ways to Beat Your Junk Food Cravings" Review
-How to Lose Weight Without Exercise
-"Here's Why Counting Calories Really Isn't Necessary for Weight Loss" Review

-"How to Design Your Kitchen for Weight-Loss Success" Review
-The Secret to Losing Nearly 27 lbs!
-“20 Easy Ways to Cut 500 Calories a Day” Review

-“4 Surprising Benefits of Eating at Night” Review
-Science Confirms Two Ways to Lose Weight Fast
-4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself

-6 Things 'Successful Diets Have In Common
- “40 Things You’ll Gain When You Lose Weight” Review
-7 Ways to Lose Weight After 50

-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

-"20 Easy Ways to Lose 5 Pounds at Work" Review
-"10 Secrets to Lose 25 Pounds Now" Review
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

Why You're Not Losing Weight or Body Fat


-"Best and Worst Meals for Diabetes-Savvy Dining " Review
-"If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review
-"10 Mistakes You're Making Every Time You Think About Starting A Diet" Review

-"7 Reasons Your Weight Loss May Have Stalled" Review
-3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)
-“10 Trendy Health Foods That Can Threaten Your Waistline” Review

-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review
-4 Weird Reasons Why You're Gaining Weight
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review

-“Just Say No to That Detox Diet or Juice Cleanse” Review
-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight

-"Don't Fall for These 10 Weight-Loss Gimmicks" Review
-"5 Bad Things about Detoxing You Don't Know" Review

Easy Recipes for Weight Loss


-The Best Fish Nachos for Weight Loss!
-Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables
-The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!
-Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Beans

-Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoes
-Vera Cruz Fish and Brussels Sprouts Weight Loss Dinner
-15 Minute Weight Loss Dinner from Trader Joes

Why Salads May Not Help Your Weight Loss Goals


-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Holiday Weight Loss Tips


-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

Best Sources of Protein for Weight Loss


-Save the Cow! Here is a List of Non-Animal Protein Sources
-"45 Vegetarian Protein Sources You Should Be Eating" Review
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Want to Avoid....And Why!


-"50 Foods You Should Never Eat" Review
-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review
-"The 10 Dirtiest Foods You're Eating" Review

-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Why You Should Avoid These Drinks


-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review
- “The Most Unhealthy Drink Orders at the Bar” Review

-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

How to Eat at Restaurants and Airports


-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-How to Eat Healthy at the Airport

Fitness/Exercise Myths and More!


-4 Simple Ways to Flatten Your Stomach
-You Should Master These 6 Exercises Before the New Year (And Here's How)
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym

-“7 Myths About How to Stay in Shape” Review
-“How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review
-“20 Ways to Ensure Workouts Happen Every Day” Review

-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

The Keys to Improve Your Sleep and Reduce Fatigue


-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Resolutions, Goals, and Relationships


-”13 Weight Loss Resolutions You Shouldn't Make" Review
-”The Best All-In (Life Changing) Fitness Plan for 2017
-5 Morning Habits That Have Made Me More Successful (and Less Stressed)

-"9 Ways to Ensure Your Relationship Is Built to Last" Review
-99 Ways to Redefine Yourself Today
-Excerpt from the book Redefine Yourself: Define Your Purpose

Picture Credit: souprecipesforweightloss.com-Will this smoothie help you change your shape in the mirror?

Article Credit:
Author: Michael Moody Fitness
82 Ways To Change Your Shape in the Mirror in 2018
Learn how to lose weight from a personal trainer in Chicago.

You Should Master These 6 Exercises Before the New Year (And Here's How)

The new year is almost upon you, and it's time to refine your foundational movements. Here are 6 exercises you need to perfect (and how) before you reinvent your routine on January 1st:

Personal Trainer Exercise: Squat Over Bench or Chair


Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hinge at the hips, tuck the chin (to create neutral spine)
Progression (15-20 reps):
-Knees in line with hips
-Knees in line with hips while holding 5 lb dumbbells
-Knees in line with hips while holding 10 lb dumbbells
-Knees in line with hips...away from the seat
-Knees in line with hips...away from the seat while holding 5 lb dumbbells
-Knees in line with hips...away from the seat while holding 10 lb dumbbells

Personal Trainer Exercise: Walking Lunge


Prompt: Feet straight and hip width, draw in the belly button, plant the front foot, screw in the foot, slight hinge at the hips, tuck the chin (to create neutral spine), feet together
Progression (15-20 reps):
-Drop 1 inch
-Drop 2 inches
-Drop 3 inches
-Reassess

Personal Trainer Exercise: Step Up


Prompt: Screw in one foot on the step (heel under the knee), draw in the belly button, slight hinge at the hips, tuck the chin (to create neutral spine), bring opposite knee forward
Progression (15-20 reps):
-6-inch step
-9-inch step
-12-inch step
-15-inch step
-18-inch step
-Reassess

Personal Trainer Exercise: Stairclimber


Prompt: Draw in the belly button, slight hinge at the hips, tuck the chin (to create neutral spine)
Progression (time):
-Increase your time by 30 seconds each week/1 minute higher level and then 1 minute lower level....alternate

Personal Trainer Exercise: Pulldown


Prompt: Feet straight with heels under knees, screw in the feet, shoulders above your hips, draw in the belly button, keep the bar straight across
Progression (15-20 reps):
-45 lbs
-52 lbs
-60 lbs
-Reassess

Personal Trainer Exercise: Dumbbell Curl (1 Arm at a Time)


Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hips under your shoulders, elbow tucked to your side
Progression (15-20 reps):
-8 lbs
-10 lbs
-12 lbs
-15 lbs
-Reassess

Photo Credit:
Livestrong.com–Are they properly performing a squat?

Article Credit:

Author: Michael Moody Fitness
You Should Master These 6 Exercises Before the New Year (And Here's How)
Learn how to lose weight from a personal trainer in Chicago.
 

6 Goals I Will Achieve Before New Year’s Eve (And You Should Too)

Only 95 days until New Year’s Day 2018! While you’re depressed to think about snow, I’m excited to start on my New Year’s Resolutions. Why not start now? It takes time to rewrite processes, retrain my body and mind, and make the appropriate environmental changes. While my life is wonderful (and very blessed), here is my early list of resolutions that I will achieve by the start of an epic new year.

Physical Goal: Train my left side to handle daily activity more comfortably and efficiently.


Ironically, I’m complaining about favoring my right side (ie hand and leg), and I’m a personal trainer. Your reply may be, “Why haven’t you fixed it already, Mr. Personal Trainer?” (which is a fair response). Like most people, though, even when you know what you need to do for yourself you don’t necessarily do it. I preach perfect posture and a symmetrical approach to life, but at times I still succumb to laziness while watching a movie on the couch or holding my newborn son in the same arm over, over, over, over, and over again. Yes, I’m extremely mindful of my physical approach, but I can’t help depending on the right side of my body (which I’ve done for the last 38 years). As a result, I'm unable to efficiently handle daily movements with my left side, such as brushing my teeth (try it and poke your eye out) and eating with a fork (if the food reaches my mouth 50% of the time that’s success).

No more!!! The right side of my body needs a break! I’m determined to train the left side of my body to be more functional and will consider it as a first option for various movements!

Physical Goal: Perform 30 consecutive pullups.


Pullups are one of the best (and toughest) exercises for the upper body. You utilize your lats, traps, shoulders, bis, tris, abs, and more! While I consistently perform 15-20 reps, I’ve never pushed for more…until now!

Nutrition Goal: Make 85% of my diet based on plant-based foods (limiting dairy, grains, meat, processed foods, etc.).


At one time I said, “I will become vegan when I turn 50 to reduce the risk of injury and disease and to protect my health for the last 50 years of my life :).” Why not start now, though? If you’re like me, you grew up on meat, potatoes, pasta, and donuts (or something similar). Although you’ve gotten away with it until now, careless eating will catch up to you. I don’t want to wait around to see what the wheel of disease will serve me in a decade. While my diet is already far better than the general public (and personal trainers), it doesn’t mean it’s the perfect combination for me. An anti-inflammatory, nutrient dense diet is surely the best way to keep me lean and fit while describing my college years to my grandchildren. Of course, this approach requires a great modification of grain, dairy, alcohol, meat, refined sugar, and processed food intake…which I’m willing to do 85% of the way. My wife and I love to eat at restaurants and want to allow some flexibility for indulgences. I’ve already tested a number of plant combinations and found this is easier (and cheaper) than it sounds. Time for a bigger step!

Schedule Goal: Limit my administrative work to the weekdays.


For the last 5 years, I completely stopped training and working on administrative tasks over the weekend. It’s amazing what a difference a 2 day mental break makes! Luckily, I look forward to my job every day. So, it’s not easy to stop working. I would still work over the weekend if given the opportunity. Knowing myself, though, I realize how easy it is to burn out if I don’t pull myself away. Instead, I work 55-60 hours during the week and don’t think twice about it.

Now that my son, Preston, has been born it’s time to rethink my approach. I realize that the perfect, efficient system that I created nearly 5 years ago doesn’t apply as well when I add a new time commitment (aka parenting). Recently, work has been spilling into my weekends, and I still approach Monday with a short list. With this new focus, I will analyze my time commitment to every facet of life including my client schedule, workouts, morning routine, laundry, and every task that requires my attention. I will reshuffle these pieces to efficiently approach everything during the week (not on the weekend). What can I multitask? What isn’t a priority? What can I outsource? All questions that will certainly place me closer to another effective schedule solution.

Lifestyle Goal: Arrive 3 minutes early.


To maximize my time, I normally fit 3 million tasks into a minute. With this being said, I usually hate to arrive early and waste any time waiting. The consequence: I’m always tiptoeing the line of being on time, and my stress levels increase tenfold while in a rush. The underlying goal in every line item above is related to the reduction of stress, and it’s no different here. If you’re constantly cutting it close, you’re most likely constantly pushing the boundaries of safety and stress to arrive on time (i.e., speeding, cutting off people, running through stop signs, etc.).

Since the root of this behavior for me is the fear of wasting time, I will now keep a running task list of things I can achieve from my phone. Basically, I will always have access to fun-filled business activities no matter where I go or how early I arrive. No time wasted anymore!

Lifestyle Goal: Don’t check my phone while driving.


While I have minimized the amount of time on my phone while driving, I still find myself fooling around with the GPS. Of course, when checking the GPS, I can often be distracted by a new text message, too. Ultimately, this behavior is risky and places myself as well as everyone else on the road in danger (even if I only glance for 1 second). I will set the GPS and check my messages before I put the car in “Drive” or pullover if absolutely necessary.

What habits do you want to change? What goals will you achieve by New Year’s Eve?

Photo Credit:
The Balance .com–Should we wait until December 31st to start our celebration?

Article Credit:

Author: Michael Moody Fitness
6 Goals I Will Achieve Before New Year’s Eve (And You Should Too)
Learn how to lose weight from a personal trainer in Chicago.
 

66 Articles That Will Change Your Body in 2017

It's that time again to reflect on the best of the prior year. Based on popularity, effectiveness, and more, I've compiled a master list of articles that will help you transform yourself (with old favorites too). These tips have helped my personal training clients successfully lose weight and body fat, and they will help you too!

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

***************

Weight Loss (Secrets and More!)


-How to Lose Weight Without Exercise
-The Secret to Losing Nearly 27 lbs!
-“20 Easy Ways to Cut 500 Calories a Day” Review

-“4 Surprising Benefits of Eating at Night” Review
-Science Confirms Two Ways to Lose Weight Fast
-4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself

-6 Things 'Successful Diets Have In Common
- “40 Things You’ll Gain When You Lose Weight” Review
-7 Ways to Lose Weight After 50

-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

-"20 Easy Ways to Lose 5 Pounds at Work" Review
-"10 Secrets to Lose 25 Pounds Now" Review
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

Why You're Not Losing Weight or Body Fat


-“10 Trendy Health Foods That Can Threaten Your Waistline” Review
-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review

-4 Weird Reasons Why You're Gaining Weight
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review
-“Just Say No to That Detox Diet or Juice Cleanse” Review

-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight

-"Don't Fall for These 10 Weight-Loss Gimmicks" Review
-"5 Bad Things about Detoxing You Don't Know" Review

Recipes for Effective Weight Loss


-The Best Fish Nachos for Weight Loss!
-Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables
-The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!

-Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Beans
-Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoes
-Vera Cruz Fish and Brussels Sprouts Weight Loss Dinner
-15 Minute Weight Loss Dinner from Trader Joes

Truth About Salads (And the Approach You Should Take)


-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Losing Weight During the Holidays/Seasons


-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

The Right Protein for the Right Weight Loss


-Save the Cow! Here is a List of Non-Animal Protein Sources
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Should Think Twice About....And Here's Why!


-"50 Foods You Should Never Eat" Review
-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review

-"The 10 Dirtiest Foods You're Eating" Review
-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Drinks That Will Increase Your Waistline


-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review

- “The Most Unhealthy Drink Orders at the Bar” Review
-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

What to Keep in Mind While Eating at Restaurants/Airports


-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-How to Eat Healthy at the Airport

Fitness/Exercise Myths and More!


-4 Simple Ways to Flatten Your Stomach
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym

-“7 Myths About How to Stay in Shape” Review
-“How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review
-“20 Ways to Ensure Workouts Happen Every Day” Review

-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

How to Improve Your Sleep and Reduce Fatigue


-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Creating the Life Your Want, Goals, Travel, and More!


-Top 15 Travel Tips That You Need to Know
-99 Ways to Redefine Yourself Today
-Excerpt from the book Redefine Yourself: Define Your Purpose

Picture Credit: pjponline.com-How will you reshape your choices in 2017?

Article Credit:
Author: Michael Moody Fitness
66 Articles That Will Change Your Body in 2017
Learn how to lose weight from a personal trainer in Chicago.
 
Transform your life with Michael's   self-help book     Redefine Yourself here  !


Transform your life with Michael's self-help book Redefine Yourself here!

 

The Best All-In (Life Changing) Fitness Plan for 2017

No matter if the past year was your best or worst, New Year's Day is officially a clean start. This is your chance to do a "check-in" with yourself. It's your chance to create a new adventure, refine your personal and business path, and/or redefine yourself.

With this being said, here is your all-in, quick guide to bring more structure to your nutritional and fitness approach. I don't advocate an all-or-nothing approach but this could be the opportunity to truly observe the patterns of you and instill the right habits (you are a human scientist after all). The keys to your success require observation, tracking, or whatever time necessary to efficiently reach your goals. I've included the breakdown below. Try it for a week or as much as a month. If you don't want to change your approach, no worries! If the current plan still works, let's continue! Otherwise, read away!

TRACKING YOUR WEIGHT AND BODY FAT


Up to this point, most of my clients only check their weight and body fat when they want (we occasionally do a "check-in"). Luckily, we can achieve success without obsessing over a number. Nevertheless, this is a good time to measure the correlation between your weight/body fat and what you do and eat. I've attached a former personal training client's excel spreadsheet with his numbers as an example. Try to replicate by replacing his numbers with yours. Maybe you will lose 27 lbs and a lot of body fat too! Be sure to identify his fluctuations and the possible reasons he wrote in the notes column.

Personal Trainer Tools


Omron Handheld Body Fat Analyzer, Bodyweight Scale

Activity


Record the date, weight, body fat, and any necessary notes each morning before breakfast. Please note that the handheld analyzer is more reliable than a scale for a measure of body fat (the margin of error is still 1-2% but it is most reflective of your trends and patterns).

FITNESS WORKOUTS



You don't need to exercise to lose weight (despite what every personal trainer likes to tell you). If you want to achieve optimal health, though, a fitness plan will minimize many diseases, disorders, imbalances, pain, discomfort, stress, body fat, and more. Most important, you will develop the lean look you desire. Considering our sedentary lifestyles, you should exercise at least 3 days per week to achieve a noticeable physical change (not just weight loss). Since you're an overachiever and want the best out of yourself, I challenge you to exercise 5 days per week (30-60 minutes apiece). Keep the blood flowing to the muscles...keep them activated. No matter if you focus on weight loss or not, everyone wants to look lean...which means losing body fat. You will achieve this with a consistent, challenging routine. Watching Judge Judy on the recumbent bike while sipping tea doesn't count. If your goal is 15 reps, you should struggle to reach 13.

Tools


Personal Trainer, Gym Memberships, Condo Gym, At-home Equipment, Stairmaster

Plans


Here are several examples. Choose the one that you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more.

"I'm Convinced, But Too Busy" Plan


*2-3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything)/muscular endurance, muscular strength, aerobic endurance

*3 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 3 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Endurance Legs / Core Circuit
- Day 3 Explosive Legs / Arms / Shoulders / Core Circuit

"Let's Do 4 and See What Happens" Plan


*3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*4 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 4 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit

"You Had Me At Hello" Plan


*4 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*5 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 5 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
- Day 5 Upper Body / Lower Body / Core Circuit

"Make Me Look Like Arnold" Plan


*4 Days / 15-20 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*5 Days / 30-60 minutes / 8-10 reps: Functional Training / Strength Training / Yoga

Notes: If 5 days of strength, then:

- Day 1 Chest / Core Circuit
- Day 2 Back / Core Circuit
- Day 3 Strength-Endurance Legs / Core Circuit
- Day 4 Arms / Shoulders / Core Circui
- Day 5 Upper Body with Bands and Body Weight / Explosive Legs / Core Circuit

NUTRITION


Simple Plate Ratio


Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you...i.e., athletes will need 2000 plus). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (See the chart below):

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.), Note: Athletes or clients with a strength-based focus will need an amount closer to 40%
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

Add This to Your Diet


Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:

· If you need fiber, substitute grains for beans or dark leafy greens.
· If you need calcium or vitamin d, substitute dairy for dark leafy greens.
· If you need antioxidants, substitute red wine for grapes.
· If you need protein, substitute the protein supplement shake for lean meat, eggs, fish, nuts, etc.

Subtract This from Your Diet (Subtraction List)


Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.

· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)

Integrating Change


Record your consumption every day and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:

· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day

***********

Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:

· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations

As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!

**********************

Always remember that the suggestions above are meant to be adaptable to your body. Take this time to learn about your body without causing any inflammation or a nutritional deficiency. Good luck!

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

Picture Credit:
O2Fitnessclubs.com-What steps will you take to change your life in 2017?

***************

Article Credit:

Author: Michael Moody Fitness
The Best All-In (Life Changing) Fitness Plan for 2017
Learn how to lose weight from a personal trainer in Chicago.
Transform your life with Michael's   self-help book     Redefine Yourself here  !

Transform your life with Michael's self-help book Redefine Yourself here!