"Those who think they have no time for healthy eating, will sooner or later have to find time for illness."
- Edward Stanley

Since 1995 this South Bay personal trainer has been teaching his clients the importance of committing to a Fitness Program. “You must commit to making your health and well-being a priority in your life and the positive impact will effect your physical, mental, financial, and personal life in amazing ways.”

Trying is not enough. You need to “decide” that being healthy in mind, body, and spirit is more important than anything else and that your weight or health problem must be solved. If you are healthy as a whip it means getting even better.

This means making it your number one priority. 

What do you mean make it my number one priority? More important than my job, relationships, family, and friends?

Yes, because it’s like putting your oxygen mask on first when oxygen pressure is lost in a plane. Put on your mask first and you can help everyone else. Some may criticize this as being unreasonable and off-centered. I understand their criticism, but for most of us, this is one of those things where you will not make it unless you are totally devoted for period of time. Remember, bad habits are hard to break but so are good ones once you develop them.

So commit to 3-5 days per week. 3 days is a good start.

The secret to fat-loss is there is “No Secret.” Since 1995 when I recieved my first personal training certification I’ve literally helped thousands of people, in Torrance and surrounding South Bay cities, get in amazing shape by using the steps below.

By following these 7 steps in any order you will bring yourself closer to your goals and your goals closer to you, faster than you thought possible.

Purchase a journal to track your progress and away you go: 



Replace the junk food (i.e. preservative, sugar, and white flour foods) with nutrient rich foods such as fruits vegetables and lean meats like chicken or fish. In this way you program your life to pull for you when you are weak and make it almost impossible for failure. Perhaps after Fitness and Fun Boot Camp you go shopping at Trader Joes or Sprouts in Torrance, or Whole Foods near our Harbor City location and shop while you are fresh from a workout. Your chances of buying only quality nutritious foods go up especially after a workout. Then you can work on those healthy food swaps.

For example:
Replace the ice cream with Greek yogurt and strawberries
Replace the burgers with lean chicken or fish
Replace the bread with a salad
Replace the white rice with brown rice or quinoa

Just watch the fat melt away. Remember, fruits and vegetables have the nutrients to prevent disease, boost your immune system, and countless other benefits.

Being aware of your bad habits is not enough to change them. You MUST program your life to pull for you when you are feeling weak and this is a GREAT way to start.

Forget the ol’ saying bad habits are hard to break because good habits are also hard to break once you develop them.


Let everyone who you live with, work with, socialize with, and surround yourself with, know that you are starting a fitness program, you have exciting goals, and that it means a lot to you. Blast it on Facebook and Twitter. Tell the world! 

You will have family and friends cheering you on through your journey. Most people will support you and respect you enought not to shove Krispy Kreme in your face or any other temptation. Invite them to join you if they’d like to get in shape as well.

Remember, not everyone will support you but the most important people will. Whether you are personal training in Torrance, or doing Fitness and Fun boot camp, or even a 6 Week Transformation at FFTC, expect the support of the people around you,

Join a fitness program where support is their number one priority. Look for other passionate souls looking to better themselves as well. Your support system can be a workout buddy or a group of people that understand what you are going through. You can keep each other accountable and share your successes and concerns on a daily basis to help you get better and keep you on track.


Imagine leaving a dock on a sailboat with no destination in mind. You gently go rudderless into the ocean headed nowhere. If you do not set any goals than you end up on the rocks just like this ship. You have to set long term and short term goals. Notice how I wrote long-term first. You need a long-term view to reach your ultimate destination and short-term goals to keep your momentum moving forward. You need to know exactly where you want to go so that you can engineer a way to get there. Remember, “inch-by-inch it’s a cinch but mile-by-mile it’s a trial.”

Once you know your goals write them down – Only 3% of people ever write down a goal in their lives. If you write down your goals and write down every way you can think of to attain them (i.e. what you will have to do, who you might have to know, and what actions you will have to take) and take action, then eventually you will achieve them if you are persistant enough.

Write down your goals on a piece of paper and write down what you are going to have to give up or going to have to give to accomplish them… Now start giving! This South Bay personal trainer knows the amazing power of goal setting!


A goal is not enough to keep you motivated especially when things get tough. You have to have STRONG and compelling reasons to fuel your desire enough to stick to your plan.

Perhaps, you have a history of heart disease in your family, or are a pre-diabetic, or maybe you are getting married, or going to your high school reunion. All of these are strong reasons that will keep you on the right course to a healthier, happier, more fulfilled life.

The more reasons you have the more likely you are to stick to your goal. Reasons get you through the nights when it’s late and you’re starving but you know you must stick to your nutritional plan. Reasons get you through the times when you had a rough day and you have the choice to drink a bottle of wine or workout but you choose to workout because you have already seen a change in your energy and your waist line.

What are your reasons? Write them down along with your goals and look at them every day. I suggest using a 3 x 5 card and keeping it by your bed side. Read it first thing in the morning and before bed.


There is a phrase that you’ll want to remember especially if you are trying to drop body fat and take your fitness to another level. That phrase is “You Can’t Out Train A Bad Diet.” This is a fact. You can train countless days per week at your favorite South bay boot camp, your favorite personal trainer, or even Crossfit but if you do not feed your body the proper nutrients it needs, than your performance, health, and the way you look will all suffer.

Start with eliminating the three white toxins. These three white toxins are salt, sugar, and white flour products. Each of them is bad for you and none of them is necessary for optimal health. Start replacing these with more lean proteins, vegetables, and healthy fats. 

Remember, you are what you eat!


Recent research says that sugar is the main culprit in weight gain and poor health. Sugar products make you fat, tire you out, rot your teeth, ruin your appetite for nutritious foods and shorten life. And the fact is that you actually require no sugar at all in your diet.

Since I started my personal training career in Hermosa Beach in 1995 I’ve assisted literally thousands of South Bay residents get in summer vacation shape with this simple step.

With all this being said…

If you are tired of the roller coaster of weight loss? Follow these 7 steps and you will look and feel amazing. I guarantee it.

Find out why Fitness and Fun Body Transformation Center is South Bay Residents’ first choice for fat loss since 1995.

Our popular Fitness and Fun Boot Camps, 6 Week Transformation Challenges, or our  weight lifting classes are fun, safe, and challenging so you can burn fat, gain lean muscle, and transform your life body, mind, and spirit.