If you are reading this post now as a member of my boot camp or you have hired me as a personal trainer in Williamsburg, VA then you have the exercise part taken care of. Add in 2-3 light cardio sessions per week and become aware of little ways to become more active for maximum fat loss in the shortest time possible. This post will address a few things that you must have in place when it comes to your diet, or what I like to call the other 23 hours and 15 minutes when you leave the session.

I believe in the KISS principle, and I am a list guy, so I will try to get right to the point with this post. I see so many people sweating over minor things when the basics have not been taken care of yet. You know the people who have on the sketcher shoes to tone their legs but they are sitting down at the buffet. So this post is about the basics to get you going in the right direction towards your fat loss goals.

Have specific realistic goals and the mindset of a champion (see previous post about this). Make long term and short term goals and hold yourself accountable. One of the best methods I have seen work is having clients say “I will lose 1-2 lbs this week.” It might not seem like much, but it helps keep people focused and at the end of the week if they have not reached the goal then it’s time to start looking at the plan.

I am not done talking about lists yet!…Where is your grocery list? Make your list and do not go to the grocery store without it. Do not buy anything that is not on the list, and if you are super disciplined (yeah that is a challenge) then throw away all that junk at your house right now and start all over again. Excuse coming in 3, 2…….I will refer back to the previous post and just say…Make it happen! My current boot campers pick this up from your next session or have me send this to you by email if you do not have it yet.

Do you have a meal prep plan? You have your groceries stocked for the week and you are ready to lose 1-2 lbs to start in the right direction. Great!…….But you have to have this food prepared in advance or you will end up reaching for junk when it counts. Take some time on Sunday and cook all your protein sources in advance, chop your veggies, pack your supplements, etc. If you don’t think you can make this happen then follow the meal movement program through the link below. It will take care of your grocery list, meal planning, and meal prep in one shot while probably reducing your grocery bill since you will be dedicated to not eating out and consuming junk. It is guaranteed and I am seeing this work for a number of clients now.


If you are interested in understanding what supplements I feel can be very helpful when reaching your goals then check out this site below


Click on the pics to get more details about each and this I where I order from for the lowest prices and extremely fast shipping. GNC is too expensive and some wholesale type stores carry inferior products (even if it’s same brand) so they can offer them at lower prices.

Get an assessment and have an expert look over your food log. Start writing down what you eat and get a basic assessment to see where you are at in order to set realistic goals. My current members, make sure you take advantage of these things.

You have a starting point with essentials that have to be taken care of before your fat loss goals can be reached. Do not overanalyze this list. Take massive action and get one step closer to your goals!

Make it happen,


If you are not satisfied with the way you look or feel and weight loss is your goal, then contact me right now to make a change. Check out the site www.resultsperformancetraining.com and send me an email to info@resultsperformancetraining.com to take advantage of your free session and learn more about how I can get you to your goals ASAP