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Updated: Sep 20, 2021



I'm going straight to the point, if you want to lose weight, or gain muscle as a long term goal you must make it a habit. This is what this site is all about, making changes & creating habits. You fail again and again not because you don't want it bad enough but because you lack consistency. Not a day goes by that you don't brush your teeth (I hope lol). That is consistency no matter what you brush your teeth, you wake up late & you still brush them. So the goal is to get you to exercise/move like if it was part of your daily routine. For that to happen we need to create the habit.


Your goal should be crystal clear to you & SMART. Keep your goals simple, take into account your lifestyle & schedule. Once you have that figured out, find a time that’s convenient for you to workout & is not a hassle. This will make your weight loss journey much more enjoyable and not feel like chore! I will share with you specific strategies I use with my clients & details that will help you accomplish your fitness goals. My job is to turn exercising into a habit, so stay with me, clear your mind, and forget everything you think you know about fitness & changing habits. It will get a little complicated but I will break it down and make it simple for you!

To be successful in accomplishing your fitness goal you need to convince yourself that you will make this happen no matter what but you need a solid plan. In order to convince yourself you need to first change your subconscious mind, and how do you do that? Very easy, we will use your conscious mind to install beliefs, positive thoughts, and motivating ideas to make that change. I hope I am not losing you here but this is the foundation to turning exercise into a habit. This is the most important step!


Here we will create your long term goal but to do that we will need short term goals to be able to accomplish the long term goal. Your goals need to be clear and not left for interpretation. To be able to pull this off we will work with the acronym S.M.A.R.T.

Specific- How much weight do you want to lose? How much muscle do you want to gain? if weight loss is not your goal. Be specific!

Measurable- How do you know if you are getting closer to your goal, how are you tracking your progress? Weigh-ins, measurements etc.

Attainable- Ask yourself if the time you are willing to invest on yourself is doable, meaning is it too much of a hassle for you to get this started? You need to decide how many days a week you will exercise. I recommend 3x to 4x a week depending on your schedule & fitness level. For example beginners 3x a week every other day for instance Monday, Wednesday & Friday but you can choose what ever fits your schedule.

Relevant/Realistic- Is your goal realistic? Are they relevant to your particular needs and abilities? For example, you cannot say you will go run a mile when you have not ran in 2 years. You need to set yourself up for success. It will seem too easy for you in the beginning but remember you are just starting and we need to build your confidence up to then start challenging yourself. Regardless of what your fitness level is. You lack consistency which is the reason you stop working out. So, this here will help us build consistency. At first you are motivated and ready to get it done but eventually that feeling dies down after a week or two.

Time-bound- Here you have have to decide by when you want to accomplish your goal. I recommend 12 weeks, if you need to lose 8-20 lbs. Why 12 weeks? Well, the training program I have designed is broken down into 3 phases. Phase 1, building confidence and consistency for the first 4 weeks. Phase 2, (week 5-8) building on that confidence to challenge yourself, to push more during the workouts. Phase 3 (week 9-12) to add an additional day of workout & work on a zone that will push you pass your limits.

The body transformation program I created during this pandemic was done through zoom. It was such a success that everyone wanted to do it again so this time around I decided to record all the workouts of the program so that I can share them with you all free of cost. I put myself through all the workouts, share fitness advice, my life stories during the classes and I just try to make it a fun time so everyone can enjoy it.

Here is how your fitness goal should be written:

I will lose 15lbs by November 15. I will workout 3x a week, Monday, Wednesday & Friday right after work at 7:00PM. I will do my very best to make this happen because this will make me feel amazing. I will have the body I always wanted but most importantly I will be healthier. I will eat less junk food & make better choices when it comes to eating. I WILL DO THIS!

I will lose/gain (how many pounds) by (12 weeks from the date you decide to start). I will workout (how many times a week). I will do my very best to make this happen because this will make me feel amazing. (visualize how you will feel when you will accomplish this, feel it use your emotions) I will have the body I always wanted but most importantly I will be healthier. (Add here what other changes you will do to help you lose/gain weight) I will eat less junk food & make better choices when it comes to eating. I WILL DO THIS! (say this to yourself right before you go to sleep & after you wake up first thing in the morning. Do not forget to put emotions behind your words, believe it, feel it & see it). This affirmation will help you mold your subconscious mind. Of course try to make it your own words but most importantly believe it, feel it, visualize it. This will shape your mind and your body will follow!

To make sure your goal has a solid plan please go read STEP 2 DEVELOP A PLAN

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