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.
-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.
Fitnessbestreviews.com–How will you race to this finish line?
Author: Michael Moody Fitness
Your Business Plan to Lose Weight (or Achieve Optimal Health)
Research consistently shows that people who eat late at night weigh more than those who eat all of their food earlier in the day. For example, people who eat most of their food at night have higher body mass indexes than people who eat earlier in the day, according to a 2007 study published in the International Journal of Obesity. And in one study published in The American Journal of Clinical Nutrition, participants who ate between 11 p.m. and 5 a.m. gained more weight than those who kept their mouth shut during those hours.
But what is it about nighttime that makes the fat pack on?
Nothing Good Happens After 10 p.m.
“Over the years, I have reviewed research that says that only the total caloric intake ingested over the day matters,” says board-certified bariatric physician Dr. Caroline Cederquist, author of "The MD Factor Diet." “I think this is the real crux of the issue. At midnight, people will rarely make chicken and salad. They will eat ice cream or chips, the high-fat or high-sugar foods that our bodies store so effectively as fat.”
In fact, in The American Journal of Clinical Nutrition study, nighttime eaters ate 12 percent more calories than those who ate only throughout the day. And in the International Journal of Obesity study, nighttime eaters participated in more binge-eating behaviors than those who didn’t eat after dinner.
Bingeing on high-sugar, high-fat foods causes you to go to bed with elevated blood sugar levels. At any time of day, these set the body up for subsequent sugar crashes and weight gain, with the body quickly storing excess sugar as fat, says Lori Zanini, a California-based registered dietitian and certified diabetes educator with HealthCare Partners medical group. But, since your body uses less sugar as fuel when you’re lying in bed as opposed to running around, potentially more sugar winds up in your fat cells when you eat those foods late at night.
Throwing Off Your Rhythm
Still, the problems with late-night eating extend far past what people choose to eat before bed.
Animal research from Northwestern University suggests that eating at night can lead to weight gain – even if you don’t eat excess calories. Researchers claim this is because eating at night can interfere with the body’s circadian rhythms.
For instance, insulin – the hormone responsible for getting the sugar in your blood to your body’s cells for fuel – runs along with your circadian clock. So at night (when your body thinks you should be asleep and fasting), your body’s cells become more resistant to the hormone, according to a 2013 animal study in Current Biology. That means that eating large nighttime meals can cause especially high blood-sugar levels and, over time, fat accumulation, insulin resistance and Type 2 diabetes.
What’s more, eating right before bed can disrupt your sleep to make next-day cravings a biological inevitability.
Eating, especially a large meal, late at night also increases your risk of heartburn. “Esophageal reflux commonly occurs when our stomachs are full and we lie down, allowing the stomach contents to reflux into the esophagus causing discomfort and affecting sleep,” Cederquist says.
She also notes that in patients who have metabolic dysfunction (common in overweight individuals) and eat high-carb meals before bed, blood-sugar levels nose-dive throughout the night. “This hypoglycemia wakes people right up from sleep and makes it hard to fall back to sleep after, disrupting normal sleep patterns,” she says.
After a bad night’s sleep, the body’s levels of appetite-triggering hormones increase, while hormones that blunt hunger drop, according to a 2013 study in The Proceedings of the National Academy of Sciences. Peoples' bodies become resistant to insulin’s effects, raising the risk of fat accumulation, obesity and Type 2 diabetes. Hence why one meta-analysis published in Sleep studying 634,511 people worldwide found that those who frequently miss out on sleep suffer from weight gain and obesity.
Eat Right at Night
“I usually recommend individuals stop eating approximately 1.5 to 2 hours before going to bed to allow for digestion. Since we digest our food better when we are upright, this allows our body to truly rest and repair while we are sleeping in preparation for the next day,” Zanini says.
“Still, even if it’s late at night, if an individual is hungry, he or she should eat. It’s important to listen to our body’s hunger cues at all times,” she says. Going hungry will set you up for low blood sugar levels, intense cravings and binging once you finally do eat.
If that’s you, fight the urge to reach for high-fat, high-sugar goods and opt for a healthy protein-packed snack. “That way, the food will be much less likely to elevate blood sugar and then cause a rapid fall in the early morning hours,” Cederquist says. Zanini recommends reaching for almonds, low-fat cottage cheese and tomatoes, Greek yogurt with cinnamon or vegetables dipped in hummus or guacamole.
Copyright 2015 U.S. News & World Report
****If you ever need more weight loss tips, never hesitate to send me an email (firstname.lastname@example.org). I'm a personal trainer in Chicago and I've been serving weight loss personal training clients since 2005.
Author: K. Aleisha Fetters, U.S. News & World Report
Will Eating at Night Really Make You Gain Weight?
Little did I know that the root of what I wanted could be achieved in far simpler measures. I needed to change personal training business plan.
I pursued this career as a personal trainer in Chicago because of my interest in human behavior, the physical body, and the necessary steps to help people achieve their best selves. As I expanded my business, my focus quickly shifted to managing a staff of personal trainers, assistants, and interns. While they were unbelievable employees, my time was dedicated to administrative tasks, marketing, and troubleshooting. I found myself dissatisfied with this business path. I was juggling a workload that not only caused me quite a bit of stress but drove me further from my purpose: Helping people understand themselves and other people.
Most pundits will tell you that a business is unsuccessful if it isn't growing exponentially. What if this growth compromises your initial philosophy? Why expand a garden if it already grows enough fruit? Although I invested a lot of money in my original path, there wasn't anything more satisfying than when I adapted my plan to reflect what it was originally based on: My interaction with personal training clients.
With this being said, I am no longer worried about expanding the size of my company. Instead, I am focused on the needs of my clients again. I meet with them weekly without the distraction of managing other people (besides myself).
While there are limitations in growth as a one person company, I can never trade the fulfillment I feel daily in this new plan. Although I will always encourage people to pursue their dreams, I will also encourage them to constantly check-in with themselves and their path to determine if they're truly carving out the life that's most ideal for them.
Adapting Your Personal Training Business to Your Wants
If you're not sure about your current diet, try writing down what you're eating for three days and allow your personal trainer to review it. You may find that you only have to cut specific foods in half instead of completely eliminating them.
******Check out my new self-improvement book Redefine Yourself: The Simple Guide to Happiness on Amazon!!!!!!
11 Diet Foods That Make You Fat
Chicago Personal Trainer Gives Readers the Simple Tools for Redefining Their Lives
CHICAGO, Ill. – February, 9th 2015 – To help readers reach their goals and achieve happiness, Michael Moody, weight loss guru and Chicago personal trainer will launch his book Redefine Yourself: The Simple Guide to Happiness on March 2nd, 2015. The release will appeal to people who have wanted to redefine their lives or failed to reach their resolutions up to this point.
Michael is the former fitness expert on NBC's The Biggest Loser/MSN Chicago tour. The owner of a successful Chicago personal training business, his fitness, and life-structure programs have helped his clients lose more than 2,500 pounds since 2005. Michael has been featured in Muscle & Fitness and Today's Chicago Woman magazines, among others. During his time as the official personal trainer for PBS’s The Whitney Reynolds Show, he also produced an inspirational segment about his travels in Guatemala.
Having researched emotion and coping behaviors in university-level studies, Michael has presented various fitness, motivation, body image, and stress-management programs at Illinois State University, DePaul University, corporations, high schools, and workshops. Michael’s book Redefine Yourself is the “in-your-pocket” self-improvement resource for any person interested in transforming his or her life.
“People love self-improvement books, but often struggle to integrate permanent change into their lives, says author Michael Moody. “Redefine Yourself presents a simple course of change in a relatable way for long-term success.”
Readers need a new generation of health and fitness books that will provide a guided introspection with simple strategies to overcome the obstacles that plague their lives. They need to face the emotional and mental roots of their unhappiness and understand why they:
• Can't reach their goals.
• Hate their job.
• Can’t reach their best physical, emotional, and mental self.
• Live an unhappy and unfulfilled life.
• Find themselves in the same destructive position repeatedly.
Redefine Yourself helps readers understand themselves and integrate adaptive strategies to listen to their inner voice, face their fears, extinguish their insecurities, regain control over their lives, approach new problems with confidence, define their purpose, and more. They will no longer be bystanders in their own life and will achieve the happiness they desire.
"Inspiring in its simple yet meaningful message, this book is an important reminder of the power of the mind.”
--Dana Michelle Cook, Emmy Award winner and producer of The Empowerment Project
To schedule media interviews or to request images or review copies, email email@example.com.
Readers interested in taking the first step to redefine their lives can visit http://www.michaelmoodyfitness.com/redefineyourself to find Michael’s book.
About the Author
Michael Moody is a personal trainer, author, and motivational speaker. He has helped clients redefine their lives in Chicago since 2005. For more information, including a video trailer for Redefine Yourself produced by Emmy Award winning producer Dana Michelle Cook, please visit the website www.michaelmoodyfitness.com.