Are You Frustrated with Your New Year's Weight Loss Resolution?

New Year, New You, New Weight Loss Goals, New Focus!


                This is 2012, our New Year and you and I have the Choice to make this year our best ever in regards to our Fitness levels and planning!  I’ve learned over the years that Life is full of choices, directions, and paths and we choose which path we take, we choose which direction to go in, it’s our choice…and our choices lead us to where we want to be!  Starting now I want us to set our goals of where we want to be and how we want to feel, look, and move.  Once we know our Goals we can then strive for those, NO achieve those, with the choices we make along the way.

Healthy Goals You and I can achieve:

-          Lose inches of unwanted Body Fat

-          Have more energy

-          Lower Blood Pressure and Cholesterol

-          Get Rid of Type 2 Diabetes and/or live better with Type 1 Diabetes

-          Strengthen our Bones, Joints, Muscles, Ligaments, Tendons, etc.

-          Sleep Better

-          Have a structured Fitness plan which only takes 3-5 hours per week

-          Fight back at Arthritis, Tendonitis, Bursitis, Osteoarthritis, Osteoporosis, etc.

-          Get rid of Heart Burn and Acid Reflux

-          Lower Stress


A New Year and A New You!

This can absolutely be a New Year for a New You!  You can make 2012 your year to make positive changes to your lifestyle which will change your health and shape for the better!  You can take action now to make yourself Feel, Look, and Move Better instantly and I guarantee it!


Start This and Stop That - New Year’s Tips!

Start Exercising and Stop Being Lazy!

Start Eating Healthy Foods and Stop Eating Junk!

Start Eating Small Meals and Snacks in Moderation Spread Throughout Your Day and Stop Eating only Big Meals & 1 Big Dinner Right Before Bed!

Start Getting 8 hours of Sleep Each Night and Stop Staying Up so Late and Getting Up Tired!

Start Getting a Nap Each Day and Stop Adding Stimulants like Caffeine and Sugar!

Start Spending More Time with Family and Stop Wasting so Much Time Watching TV and Playing Video Games!

Start Communicating Openly with your Loved Ones and Stop Holding Your Emotions In!

Start Taking a Little You Time and Stop Forgetting to take some Chill Time for Yourself!

Start Thinking More Positive and Stop Being Negative!

Start Being Thankful for What You Have and Stop Taking All You Have for Granted!

Start Good Habits and Stop Bad Habits like Smoking!

Start Playing with Your Kids Outside and Stop Letting the TV, Video Games, and Internet Babysit Your Kids!

Start saying Kind Things and Stop Complaining and Gossiping!

Start Moving and Stop Just Sitting Around!

Start Taking the Stairs and Stop Taking the Elevators or Escalators!

Start Eating More Fresh Meats, Fruits, and Vegetables and Stop Eating so many Processed Foods!

Start Getting Regular Doctors Checkups and Stop Putting Your Health On-Hold!

Start Going to a Personal Trainer for Accountability and Motivation and Stop Making Excuses to Not Workout on Your Own!

Start Consistently Telling Your Family and Loved Ones You Love Them and Stop just Assuming or Hoping they Know!

Start Remembering to Say Thank You to People who Help You and Stop Forgetting to Thank Helpful People!

Start Believing in Yourself and Stop Doubting Yourself!

Start Being More Confident in You and Stop Believing You Do Not Have enough Self Esteem!

Start Living Healthy and Stop Making Excuses which lead to Stress!

Start Working More on Your Spiritual Life and Stop Avoiding Your Spirituality!

Start Being a Better Listener and Stop Dominating Conversations!

Start Setting a Good Example for Your Kids and Stop Bad Habits which lead to Obesity and Diabetes!

Start Regular Resistance and Cardiovascular Exercise Training 3 times per week for 30 minutes each and Stop getting really High Blood Pressure and High Cholesterol checkups!

Start Budgeting for Healthy Initiatives such as Doctors Checkups and Personal Training and Stop Wasting Lots of Money on High Calorie Bad for You Fast Foods!

Start Saving Money for a Rainy Day and Stop Blowing-up and Maxing out Your Credit Cards!

Start Doing Helpful things for Others and Stop always Doing just for You!

Start Giving To or Supporting a Charity and Stop Assuming Someone Else Will!

Start Relieving Stress Immediately with Regular Exercise, Proper Nutrition, & Rest and Stop Hoping or trying to constantly Medicate it Away!

Start Doing the Right Things and Stop Doing the Wrong Things!

Start Following Your Heart and Stop Making Impulsive Decisions!

            If you and I follow these tips we are sure to be successful this year!  We will make positive changes to our health and set good examples for everyone around us.  If we all do the right healthy stuff, we all have better lives!  We have to be Healthy in Spirit, Mind, and Body to make sure we have all of our bases covered!

New Year’s Weight Loss Resolutions Plan!

You Can Do This: Knowledge, Accountability, Persistence, Consistence, and Taking Action Now!


Okay it’s that time of year again when we all want to make some New Year’s Resolutions!  Everyone thinks my Fitness Businesses (Train With Dave Personal Training & Writing and Virginia Bootcamps and South Boston Fitness) thrive and get booked and extra busy with New Year’s Resolution people…..well that’s not true.  Most of us tell ourselves we are gonna lose some weight or a lot of weight.  Well almost always we try and fail to lose the weight and about a week or two into it we become frustrated and give-up!  About two weeks into the New Year is when I get really super busy because I get the dropouts of people who have attempted to lose weight on their own through some fad diet without a real PLAN.

As a Personal Trainer (One-On-One, Small Group, and Virginia Bootcamps) for nearly 15 years now what I get my clients to do is get structured and follow a plan, a routine, which fits their lifestyle and enables them to achieve success in re-shaping and toning their bodies!  Without a blueprint or plan and someone to help you carry this out, you and I will almost always fail.

A lot of my work as a Fitness Professional and Trainer is to set-up and gear a plan for my clients to hold them accountable by having them show-up to meet with me once, twice, three, or four times per week.  Each program will vary slightly to suit the needs and wants of each person and to work around any pre-existing problems or issues.

Okay so next I am going to tell you what to do.  I am going to give you your very own Fitness Blueprint which contains the structure and routine you need to adhere to, and the Knowledge you need to make yourself get into great shape!  Then you will need to be Persistent and Consistent to simply carry this out after you take Action and implement this into your life!


Your Fitness Blueprint:

The following is your Fitness Blueprint!  I have developed this blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Virginia Bootcamp clients every day!  I also do my best to follow this blueprint personally.  I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!

Exercise: Your Weekly Exercise Plan Blueprint should be as follows:

1)      3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts


2)      3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Workouts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts



3)      Stretch before, during, and after each of your workouts!


Nutrition: Your Daily Meal Plan Blueprint should be as follows:

Breakfast– (Lean Protein, Complex Carbohydrate, and Water)

Mid-Morning Snack – (Lean Protein, Fruit, and Water)

Lunch – (Lean Protein, Complex Carbohydrate, and Water)

Late Afternoon Snack – (Lean Protein, Fruit, and Water)

Dinner – (Lean Protein, Vegetable, and Water)

Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)


Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint


Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa


Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons


Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,


Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon


Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:

1) -Get 8 hours of sleep each night!

2) -Take a nap each afternoon, everyday!

3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!

Okay so I have given you your Fitness Blueprint, what are you gonna do with it?  Are you gonna try some Fad Diet instead and get frustrated and fail or are you gonna put this Fitness Blueprint to use now and succeed?

It’s up to you to make this happen.  You have a choice as to whether or not you want to Fail or Succeed.  If you truly want to succeed and achieve success then you need to hold yourself accountable, or get me to hold you accountable, a friend or family member to hold you accountable, but you have to be held accountable to make this work and be consistent.

If you are Persistent and Consistent you will surely succeed and get into great shape this New Year!  You will Feel, Look, and Move Better immediately!  Your quality of life will positively change for the better and you will in turn be able to positively influence others around you to take part in a healthy lifestyle!

You now have the Knowledge so just take Action and Do It!

Never Give-up!