personal trainer logan

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.

"The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?" Review

If you still believe in the “Calories In/Calories Out” theory (and you’re still not losing weight), you’ll want to read these reasons why you should rethink your approach (from the Business Insider article "The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?").

In glaring black-and-white block letters on the side of your favorite cereal, they vie for your attention — calories. Yet while they're the most prominent part of a nutrition label, calories don't tell the full story.

That's according to registered dietitian and nutritionist Nichola Whitehead, who says the most important thing to look for on a nutrition label is not the calories, but rather the ingredients.< br>
"It's what you're putting into your body that counts," says Whitehead.

While calories can provide a very rough estimate of how healthy something might be, they leave out a number of important factors. Calories don't tell you, for example, how satiated or full something is going to make you feel, how beneficial it is for your digestion, or whether it contains the vitamins and minerals you need for healthy skin, hair, and nails.

This guidance can be applied to whole meals as well as processed foods.

Take the following two breakfasts as an example. Meal one consists of a piece of wheat toast with butter, a couple scrambled eggs, and a coffee. Meal two includes a bowl of frosted cereal in low-fat milk, a glass of orange juice, and a coffee. Both meals have almost exactly the same number of calories.

While they tally up identically as far as their calories are concerned, the two plans are far from equal.

The cereal and juice meal is based around sugar and refined carbohydrates, which the body breaks down quickly, creating a constant need to refuel with caffeine or a snack. The eggs and wheat toast meal, on the other hand, is what Whitehead would call "balanced" — it contains the right mix of proteins and complex carbohydrates that your body needs to be properly fueled in the long term.

Because they score high on something nutritionists refer to as the glycemic index, essentially a measure of how a food will impact your blood sugar levels, foods like processed cereals, white bread, and white rice fall into a category known as "empty calories." Foods like this will "give you a rapid amount of sugar, but you’re going to feel hungry shortly afterwards," says Whitehead.

This is where ingredients play a key role in sizing up the content of what you're eating. When you see things like sugar, corn syrup, fructose, or white flour listed as the first ingredients on a food, that can be a good indicator that it's not going to keep you full or energized in the long term. Instead, look for things like whole grains, lean proteins (chickpeas, beans, or chicken breast), and vegetables.

"It's what kinds of foods you eat that matters when it comes to how healthy your body is, how satiated you’re feeling, and how much energy you’ve got," says Whitehead. "Calories are just a tool."

Personal Trainer Wisdom: “A caloric reduction in your diet will automatically result in weight loss” is the biggest weight loss myth that still resonates in the minds of my personal training clients. I don’t blame them. Less food intake, the more weight loss. In some cases this is true. For instance, if you typically consume 3000 calories per day and cut out 500 calories, this dramatic drop may result in weight loss… initially. There will be a point, just like it has for my personal training clients over the last 12 years, when that will stop, though.

Your body is a very complicated, efficient piece of art that depends on a base of dietary fuel. While you can function on a filler-food diet, it doesn’t change the body’s nutrient-dense requirements. What happens when you don’t choose nutrient-dense foods? Secondary systems will be recruited by your core system to compensate for this deficit. You may continue to release the hunger hormone, ghrelin, until it receives what it needs. Your body may also slow down your metabolism to preserve what it has received and/or minimize the stress to itself.

On the flipside, you most likely will be increasing your blood sugar levels with an onslaught of refined (simple) carbs and increasing the amount of inflammation in your body, too…2 important factors that will also affect your ability to lose weight.

Furthermore, as the article describes above, the combination of calories play a pivotal role in digestion and absorption. What does this mean for you? Any diet that requires a single food as a meal, solely on liquid (unless it is a smoothie), fasting, and an abundance of inflammatory foods/drinks (dairy, grains, processed foods, refined sugars, red meat, and alcohol), may stop your weight loss, increase your weight, and compromise your health.

Photo Credit: –Should we consider a bigger picture when reading a nutrition label?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?" on
"The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?" Review
Learn how to lose weight from a personal trainer in Chicago.

"9 Dishes Doctors Won't Eat at Thanksgiving" Review

I have a pretty strict healthy eating routine so that I can fully enjoy special events like Thanksgiving...and I hope you can too! Even if you give yourself a pass you should still recognize these major Turkey-Day obstacles to weight loss. Don’t be discouraged...try my easy modifications/substitutions instead!



“If marshmallow-loaded candied yams are a tradition in your household it might be time to reconsider,” said Matthew Mullally, doctor of dental surgery. “Marshmallows are essentially pure sugar. Also, there’s really no reason to sweeten yams. Yams themselves are loaded with sweetness, as well as nutrients that don’t stick the surface of your teeth.”

Personal Trainer Modification: Be creative! Try a layer of baked mangoes, apples, or peaches for additional texture and subtle, natural sweetness.


“Appetizers are a good means of curbing your guests’ hunger before the meal,” Mullally said. “Still, appetizers that are fried or covered in bacon are going to be loaded with Streptococcus mutans (one of the main agents that allow plaque to grow) and its allies. Instead, consider serving vegetables like raw carrots, broccoli, and artichoke hearts, which naturally clean your teeth. These vegetables produce saliva, which washes away bacteria.”

Personal Trainer Modification: Even if you can’t pronounce Streptosomethingoranother, you clearly know the calorie heavy and fat sticking drawbacks of fried foods. I personally like raw vegetables…not love them. Try roasting root vegetables under the broiler for 8-12 minutes and serve them with a side of warm garlic hummus as an alternative.


“Homemade gravy is basically turkey fat, some turkey 'juice,' and white flour or cornstarch for thickening,” said Dana Simpler, MD. “This makes whatever you put it on a very high fat food. Consider an alternative gravy such as mushroom gravy.”

Personal Trainer Modification: Don’t be mistaken: Mushroom gravy isn’t a healthy alternative. No matter the path you choose, use all gravy sparingly.


“This is going to be healthier, but depends on how much butter is added,” Simpler said. “If you just use a can of condensed soup as your 'cream,' you can get away with a good tasting casserole without smothering it in fat. Of course the fried onion rings on top are another story.”

Personal Trainer Modification: Try cutting the butter and onion rings in half. Any other substitutes may completely change this traditional plate.


“The carbohydrates of potatoes enter the blood as glucose faster than table sugar,” said Barry Sears, MD, “This makes you tired and even more hungry.”

Personal Trainer Modification: And the milk and butter will give you cardiac arrest. Try substituting the dairy favorites coconut or almond milk and the potatoes with cauliflower.


If you choose not to drink adult beverages, soda is not a better option. “Drinking soda has serious consequences,” said Adam Splaver, MD, medical director of cardiovascular disease at Nano Health Association in Hollywood, Florida. “Regular soda promotes an insulin spike which leads to weight gain and can cause a host of metabolic disorders. Beyond the sugars, soda has phosphoric acid which can promote osteoporosis and may be a cancer-causing agent.”

Personal Trainer Modification: If you crave a soda, try adding soda water to an all-natural (no sugar) fruit juice instead. Don’t be surprised if this drink still delivers the same number of grams of sugar as a can of Coke though. Less is better in both cases.


“No Thanksgiving meal is complete without cranberry sauce,” Mullally said. “Store-bought cranberry sauces contain a ridiculous amount of sugar. It’s one of the reasons they taste so good. In its place, buy your own cranberries and make the sauce yourself. This way you can control the amount of sugar and show off some new skills in the kitchen.”

Personal Trainer Modification: Definitely make it yourself and substitute a portion of the sugar with applesauce.


“Baked goods generally have no nutritional value and often contain hidden saturated fat and hydrogenated shortenings, which may raise LDL levels, the bad cholesterol,” Splaver said. “The added sugar is high in fructose which can overload your liver and can cause insulin resistance which can lead to metabolic disorders including type 2 diabetes. Is that pecan pie really worth the risks?”

Personal Trainer Modification: Sugar, fat, sugar, fat….it’s starting to sound like a familiar broken record. Nevertheless, you should heed these warnings. At the end of the day, any sweet dish is better made at home to control the ingredients. Search for a vegan pie recipe and minimize the added sugar. Don’t be afraid!


“As for stuffing, which is primarily made of bread, that’s a heck of a lot of carbs,” Splaver said. “Plus the stuffing absorbs a lot of the fat from the turkey. Add in some sausage, and you are looking at a high-calorie, fat-laden, high-sodium choice.”

Personal Trainer Modification: Unfortunately, stuffing is essentially a “bread” recipe. If you remove the bread, the dish is no longer stuffing. Instead, add chopped root vegetables to create new (and familiar) textures and decrease the amount of bread. Also, eliminate the butter to cut down on the calories, fat, and inflammation.

Picture Credit: – How will these foods test in your weight loss kitchen?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 9 Dishes Doctors Won't Eat at Thanksgiving" on The Daily Meal.
9 Dishes Doctors Won't Eat at Thanksgiving
Learn how to lose weight from a personal trainer in Chicago.