New Year's Weight Loss Resolutions

New Year’s Weight Loss Resolutions!

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 14 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!