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)
One of the most important parts of my personal training clients' transformation is acceptance. Whether losing weight, achieving fitness goals with a Chicago personal trainer, or pursuing any other personal or professional goals, your success will depend on your ability to accept the ways things are for a given moment (even if they're not perfect). This will give you a sound mind before stepping forward with any strategy for change.
I've included an excerpt from my book Redefine Yourself: The Simple Guide to Happiness on this topic below. Read more on March 1st!
It took me awhile to understand why people don’t stop and “open their eyes.” Why not be a little more aware of the moment?
When I did, though, it made sense: people don’t want to. Ignorance is bliss and the real world is scary (especially the little imperfections of life). Besides our imperfect environment, the imperfect existence of your friends, family, and the traveling world around you can be scary too.
“Ignorance is blissful! The real world stinks!” Perhaps. What you’re doing is creating a beautiful perspective to mask the blight and scathing. It’s certainly an approach.
If this is so effective, though, why are so many people still unhappy? It seems that our instinctive selves always recognize the truth despite our best efforts to ignore it. It’s your unconscious that taps you on the shoulder but doesn’t push you over. It just reminds you that it’s there and what you should do (even though you don’t always do it).
Basically, it’s your gut barking and some people are scared to face it at times. They’re scared to see imperfections, new challenges, and what they need to do next (or not to do or can’t do anything about).
Frederick Douglass, a leader in the abolitionist movement and former slave, echoes this in his narratives:
“…I would at times feel that learning to read had been a curse rather than a blessing. It had given me a view of my wretched condition, without the remedy. It opened my eyes to the horrible pit, but to no ladder upon which to get out. In moments of agony, I envied my fellow slaves for their stupidity. I often wished myself a beast.”
-Narrative of the Life of Frederick Douglass
What an unbelievable quote! Even a man of vigor and ambition like Frederick Douglass questioned being fully aware because of the great truths and unknowns that he faced.
You may not share the terrible circumstances that Mr. Douglass did as a slave. You’re fortunate for this. Nevertheless, there may be an unpleasant reality that might show itself now or later when you “open your eyes”. To make it worse, you may not know how to handle it or what to do with this new information.
No matter what action you eventually pursue, you can accept that moment. You can accept that knowledge is power even though you can’t always change the situation.
What’s the point of being aware if you can’t always change it then? It helps you understand the world. It helps you understand you. It helps you understand the subtle influences on your behavior, choices, and personality.
You’re not always given an answer, a path, or the next step when you become aware. Realizing how much you gained or how isolated you’ve become because of your job won’t be rectified as soon as you notice it.
It’s worth knowing, though, to achieve a greater purpose: Living a better, happier life. You can’t redefine your life without knowing its current shape and accepting it.
This is the breakthrough part of this book. Moving forward or redefining yourself really can’t occur unless you can learn to accept the way a situation is at a given moment. Any other tips or banter about making effective decisions or solving problems stress-free are fruitless.
How can you make change if you can’t even accept the way things are-for the moment? I struggled with this for a while. Awareness? No problem. Look at me. Look at you. Look at the world. No problem.
I realized that I wouldn’t let some things go, though. I wouldn’t accept that my marriage wasn’t working. I didn’t accept that the website design I worked on for two months wasn’t right.
Emotional investment. That was my problem. Fears and insecurities? Well, that too. After all, how long would it take meet someone else or recreate a new website? Would I make the same mistakes or worse? Yikes! What a mental roller coaster!
Emotional investment. The two worded death of me and probably many others. How many times have you changed everything except for the one “thing” you need to? If that “thing” didn’t have some type of value, you would’ve changed right away, right? Unfortunately, that’s not always the case.
This is the time to trust your instincts, your gut, and your good perspective. Put aside your emotional investment and don’t be afraid to start over or put in the work. ACCEPT it and move on. Please. When you don’t accept it, tell yourself again and again and again that you should (sound familiar?).