The Myth That You Must Eat Only Chicken, Rice, and Lettuce Lose weight without giving up favorite foods I remember one of our members, Ana, who came in convinced she’d have to live on boiled chicken and lettuce to tone her body. She was already preparing herself for a lifetime of bland meals. But after a few weeks, she realized something surprising — she could still eat her tacos and enjoy family dinners and  lose weight. So where did this myth come from? It often starts with

The First Time I Walked Into a Gym I still remember when a friend invited me to lift weights for the first time. I was 18 — curious but unimpressed. The gym didn’t spark anything inside me back then. A year later, while working as an arborist, everything changed. My boss was strong, lean, and confident — the kind of man who stood out. Watching him carry heavy blocks with ease, I couldn’t help but think, I want to be like him. When I asked if his body came from our hard work,

Many people misunderstand what self-love is. They think that accepting themselves as they are—without exercising, eating healthy, or improving—is an act of love. Some even go further and believe that destroying themselves is a form of self-acceptance. But that’s not self-love; that’s neglect disguised as acceptance. Let me give you an example. If I know that dry food causes cancer and diabetes in dogs, yet I feed it to my dogs because I want to save money or I’m too lazy to c

One of the most common questions I get from people before they start our program is: How long until I see results? The answer is: it depends on your starting point, your goals, and—most importantly—your consistency. But here’s a realistic timeline you can expect if you follow a well-designed weight loss and strength training program. The First Month: Quick Wins If you are just starting out, you’ll usually notice results in the first 30 days . For example, if you weigh 210 lbs

Do I Need to Do Cardio to Lose Weight? Many people take the action of losing weight as an event instead of a process. They think surgery, a pill, a short term program, ozempic, or any other magic trick will help them lose weight.  The truth is that nothing of these really helps with weight loss. These are only short term results because the only way to lose weight forever is by changing your lifestyle and this is the reason why all people who use the easy ways for weight loss

Finding the right workout plan for your body type is the first step toward long-term fitness success. Your body shape and metabolism...

Elida has been with us for 16 months and has managed successfully to lose 53 pounds. She is still motivated to get to her goal of having a 25 body percent. For many people losing 53 pounds is not easy and for others keeping those 5 3 pounds off is even harder.  Elida has completely changed her life to be able to lose 53 pounds. I am amazed by the disciplined Elidas has shown over these months. However, I am also curious about everything she has changed in her life to be able

Mrs John has been with us for around 9 months and she has lost around 50 pounds. She looks younger and she is a lot stronger than before. Even though she has lost so much weight, she still has fat to lose, to be more specific she has 33% body fat and she can lose another 13%.  Last time I assessed Mrs John, she said she is getting frustrated. I was surprised with her comment taking into consideration the amazing results she has delivered. So I asked her why and she answered t

Last week I assessed one of our members who lost 4 pounds. Like I do with all my assessments, I asked him what he did to lose the 4 pounds and I also asked him what he thinks it needs to improve to see better results.  Our member talked about all the changes he made in his eating, and how he was eating. As we talked he mentioned that he ate hamburgers made at home with organic ground beef.  I like to get into details about the preparation of foods, so I asked him what else he

Has been 25 years since I started exercising. I would never have thought about my future and how happy I am for taking the decision of adopting a healthy life back then. My real motivation to transform my body was very superficial, but that was enough to stick to a weight lifting program. I wanted to transform my body to attract the opposite sex. However, as the years passed, my motivation was more about health, longevity and freedom.  I was so determined and focused on trans