loose weight

Breaking the ice, Just get started!

Been planning on working out and just never get around to it?

Do you constantly make attempts to set up a gym membership, get a trainer, or do a home workout?

And you constantly say Tomorrow? Or after this weekend… or after the holidays...

And deep down you know you won’t get around to it until it’s a big problem?

Here’s what i have to say.

Just get started.

6 months from now you’ll wish you started today.

Time will pass no matter what.

So why not exercise today.

Like right now? Before or after you go to work depending on when you read this.

Don’t you wish you worked out yesterday?

Think about this...

Today’s work ethic will determines tomorrow's yesterday.

So break ice and get started!

There’s no doubt in my that you will be happy you got things out of the way and genuinely feel that you are taking steps towards a positive, healthy lifestyle.

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Workout frequency

Workout frequency

Starting a workout program can be tough.

In the beginning you might think that you have to workout everyday of the week, which eventually leads to you burning out and discontinuing your workout routine.

What you might not realize is that there is a more efficient way to reach your goal without burning yourself out in the process.

If you are just starting off, it may only take you 30 minutes 3 times a week to be completely exhausted.

And that’s okay!

This doesn’t mean that you’re lazy, it just means that you’re pacing yourself and listening to your body.

Now as you continue to workout 3 times a week, you may start to feel that 30 minutes isn’t long enough.

So you bump yourself up to 3 hours a week.

Eventually this may seem easy as well so you decide to workout an hour 6 days a week.

I would advise to take at least one day off a week so that your body can heal.

Everybody has to start somewhere.

Workout frequency depends on your individual stamina and experience level.

Listen to your body,

Increase or decrease frequency to find a firm foundation to build from and to avoid burning out.


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Dieting on a budget

It’s a common misconception that eating healthy is expensive.

People blame their weight gain on cost and on not knowing what to eat.

They end up buying fast food or frozen dinners thinking it’s the cheapest option.

People will pay 5 dollars a day on coffee and let’s just say 5 dollars on lunch and dinner.

That’s $15 a day.

Or $105 a week.

What they don’t realize is that if they went to the store and bought,

Eggs, oatmeal, and milk for breakfast

And Chicken, rice, and broccoli for lunch and dinner, maybe switch the meat and vegetable every week.

They wouldn't be spending more than $40 a week.

And they would lose weight and feel healthier.

And if they meal prep for the whole week they could save yourself a couple hours a day when they’d usually be cooking.

Alright guys! I hope this information helped. If it did, please leave a LIKE and SHARE it to your page so your friends and family can save money while eating healthy!

Why Fitness By Design over a corporate gym?

Why Fitness By Design over a corporate gym?

When most people realize they need to workout, they usually go to a corporate gym and get a $20 a month membership

They feel great about taking this step, but soon realize these types of gyms are packed with people and there is no equipment to use.

Then they will go on the only cardio machine open and walk for an hour.

They will do this for a month and then stop because they don’t see the results they want.

At Fitness By Design Personal Training you will have a personally designed program and me as a personal trainer to walk you through the exercises.

You will always have the proper equipment to use for whatever we’re working on that day.

So that same hour/month waisted at a corporate gym. Can be a life changing experience with Fitness by Design Personal Training.

I hope this information helped! If it did, please leave a LIKE and SHARE it to your page so your friends and family can see the benefits of Fitness By Design Personal training over a corporate gym! :)


Patience is a big part of working out.

It’s so common for people to start a workout routine super motivated.

And then quit a week or month later.

They quit because they see little to no results.

They are discouraged because they think that, if they haven’t reached their goal after a week or month of going to the gym, then they might as well give up.

But it takes time and patience.

Say you put on weight at some point in your life.

It may have taken 2 years to put on the weight. Or maybe even 6 months.

You can’t expect 1 month of exercise to reverse 2 years of weight gain.

So the initial workout spark might be there.

But you have to stay patient and continue working towards your health and fitness goals if you want to succeed.

Alright guys hope the information helped, if it did, please leave a LIKE and SHARE it to your page so your friends and family can remember to stay patient while they work towards their health and fitness goals! :)

Eating For Optimum Fat Burn

When you have a stressful and demanding job, which many people do, it is hard to eat correctly and not put on some extra pounds.

What happens to most people is they say, “all I eat is salad.” or “I can’t find anytime to eat so I make up for it at the end of the day.” These are just a couple of dieting habits that need to be put to a halt.

You may have heard that it is best to eat 6 small meals during the day. This is an excellent approach!

Now you may be wondering why…

When you eat 6 small meals a day, you are keeping your body in a higher metabolic state. Put in better words “If you don’t use it, you loose it.”

You need to keep your body used to specific meal timings and keep it in the habit of knowing that it will be getting food soon. If you constantly binge eat at the end of the day your body will go into panic mode. Meaning, any time food is put in the system your body will stow it away as fat because it is nervous as to when it will be fed again.

Here’s another simpler way of putting it…

If you know anything about building a fire, you know to start a fire you need kindling (small twigs) to light… then you put the bigger stuff on which keeps it burning until you have to put a bigger log on.

When eating, you need to do the same thing… Keep that metabolism up with kindling and then logs to burn.

When you binge eat at the end of the day after having a small breakfast you are basically putting some kindling on… waiting 12 hrs then throwing a soggy tree trunk on whats left of the original kindling. It just isn't a healthy situation...

About salads…

When having a salad try to stay away from (or at least minimize the use of) salad dressing, as most are jam packed with sodium “which retains water." This essentially does the same thing as binge eating at the end of the day. When you have too much sodium and not enough water, when the body finally gets water it will hold on to it because it is nervous it won’t receive water again.

The other thing is, try to switch from iceberg lettuce to spinach. Iceberg lettuce has little to no nutritional value and is mostly made up of water. Spinach, on the other hand, has water and tons of vitamins!

Yeah, it may not initially taste as good, but rest assured that meeting your health and fitness goals, being in the best shape of your life, will feel great!

In closing, take these tips and watch yourself burn off some of that stubborn body fat!

And that, is Fitness By Design.