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The First Step to Losing Weight

The beginning of the year hits and you're filled with excitement and hope to finally create the body of your dreams.  You've researched a workout plan, a gym, or maybe even a trainer and can't wait to get started! 

The first day you hit the gym with your new plan and crush it!  You get on the elliptical for 40 minutes, lift weights for an hour, do more cardio after you lift weights, stretch and hit the sauna!  The next day you wake up, and literally cannot walk.  The feeling of being so sore that it hurts, persists for a full week and prevents you from going back to the gym. 

You gear up again the next week and decide to go a little easier.  This time you hit the gym 4 times for 60 minutes and don't feel as sore but at least you're going.  You continue this for the next three weeks.  After a full month, you look in the mirror and although you may feel a little better, the scale hasn't budged an inch! Or even worse, YOU GAINED WEIGHT!

You feel defeated, curse the gym and say "Screw this! I'll try again next year."

Today is January 18th, 2017.  We're about three weeks into the new year and this is the time that many new years resolutions start to fall apart. 

As a trainer and coach I see this every year and it breaks my heart.  You rush to the gym with the enthusiasm of a 5 year old on Christmas morning, only to have the light in your eyes completely drained after 4 weeks.

So what went wrong? To be honest, nothing.  You went in with a game plan and the right mindset and thats what it takes.  The truth is, changing your physique and getting those lean, toned muscles you want is tough!

It takes time, planning, effort, and a lot of patience.  Depending on where you started from, you need to give yourself time.  The story that perfectly illustrates the process of changing your body is, The Tortiose and the Hare.

Slow and steady wins the race.  If you haven't worked out or moved much consistently in 8 months, you can't expect the 20lbs you gained to fall off in 25 days.  Another factor when it comes to getting in shape, is the overload of information.  To be honest, the fitness and nutrition industry is a huge business and it sets you up to fail.  There are so many workout plans, diets, new equipment, supplements, the list goes on and on.  How the hell are you supposed to know what works for you?

All of that being said, please don't feel overwhelmed.  It's a lot more simple than the world and our culture make it out to be.  Here are the first few steps I have all of my clients follow:

1) Are you getting 6-8 hours of restful sleep a night?

2) Do you drink 2-4 liters of water a day? 2 for a woman, 3 for a man minimum.

3) Start a food journal.  All of my clients use the free app, Myfitnesspal.

If you get enough sleep, drink more water, and become more conscious of what you eat for 30 days straight, I guarantee you will lose weight, have more energy, and feel like a new person. 

After you nail down those habits, you can then begin to think about building the booty of your dreams or 6 pack abs. 


This is also where asking for help from a professional comes in.  Personal Trainers exist for a reason.  Can you do this on your own? Absolutely.  But will it be more fun, less stressful, and yield better results with a pro?  If you find a good trainer, yes. 

Can I do my own taxes?  Yes.  Is it easier and will I receive a larger refund if I get them done professionally? Without a doubt.  But, as I mentioned, you need to do your research when you look for a trainer.  As with all things, they are not all the same. Think professional attorney vs. public defender, beauty school student vs. professional stylist.  Do your research!

The main points I want you to take away from this post are:

1) Losing weight isn't as hard as you're making it out to be, but have patience.

2) Simple changes will make a huge impact on your health and results.

3) If you're struggling to lose weight, don't let your pride get in the way of asking for help and getting results.

If you have any questions about weight loss or are interested in working with me as a coach, please email me at I'd be honored to support you in your journey.  Thanks for reading and have a great workout!