When you sign up for personal training, you will get to sit down with your Change trainer who will explain the basic elements of a nutrition program that supports your Proper nutrition understanding is an essential foundation to your new healthy lifestyle.  Your Change trainer and you will work with our patented nutrition software program to design a week's meal plan based on foods YOU choose, that YOU enjoy. There are no trick diets – just the right portion of proteins, carbohydrates, and vegetables and the right supplements.

At every weekly progress tracking session, when we do our 9-point body fat analysis, we will also discuss the progress you're making on proper meal planning and execution. If you need it, we will provide the next week's meal plan at that session. The idea is for you to get equally well trained to eat healthy every day, for the rest of your life, after you reach your fitness goals with us!

Our program's design is meant to stabilize blood sugar levels and give you constant energy during your day. Our clients very commonly express that they notice major increases in energy and well being during the first week! There are many other mental and physical benefits to your program that we assess on a daily basis to make sure you are experiencing what you deserve throughout this Program... A better quality of life!

Some things to think about when trying to do your own diet?

Fad Diets

A  Fad diet is anything that is sold in a store, on a commercial, any type of a diet that comes in a bottle or pre made meals, and claims you will lose 20-30lbs in 8 weeks (south beach diet, Atkins, Jenny Craig, or diet pills) well chances are you will lose that 20-30lbs in that 8 week period but you will gain 30-40lbs back once you stop that diet. Most diets are starvation diets that you cannot and will not live on for the rest of your life. What most people don’t realize is when you starve your body for every pound of fat you lose you also lose 1-2lbs of muscle.


This is one of the most important things in our bodies. Muscle directly controls the speed and health of our metabolism the less muscle we have the slower our metabolism will be which means the higher our body fat percentage will be and the lower our energy levels will be.  Your nutrition plan should be providing you with enough nutrients to gain muscle and lose fat not losing both at the same time.

The scale

This is the worse indicator of whether or not a diet is working or not just because the number on the scale is going down does not mean it is going down in a positive way. Keep in mind if your doing a starvation diet which means you’re eating less than 1500 calories per day for every 1lb of fat you lose your losing 1-2lbs of muscle. Which means all you’re doing is slowing your metabolism down even more then when you stated and putting yourself into an even unhealthier place. The best way to find out if a diet really works or not is have your body fat tested weekly to see if the plan actually works.

Body fat analysis

There are several different forms of a body fat analysis. Electric impedance is the cheapest and least accurate forum, pinch tests, of this forum there are 3 different types of pinch tests there is a 3 site which is not accurate at all there is a 6 site which still has a very high margin of error and then there is a 9 site which very few people know how to do correctly and this is the most accurate form of the three and when done correctly is one of the most accurate ways to measure your body fat percentage. There are pod tests that are done with pressure in a pod that are very uncomfortable but more accurate then the pinch tests and the most accurate is water submersion.

Proper Nutrition

A few tips on proper nutrition first build yourself a balanced nutritional plan each meal should consist of a protein, starchy carbohydrate, and a fibrous carbohydrate.  The list attached has good choices for all of these as you will notice there is no fruit on the list that’s because what we think are the benefits of fruit are actually outweighed by the negative factors such as high sugar content it does not matter what forum the sugar is in it is all going to have a similar effect once it lands in your digestive system and will turn into fat!!! Eat more than 1500 calories per day in at least 5 different meals throughout the day. If you are eating less then 1500 calories per day you are starving your body of the nutriants it needs to build muscle and loss fat and you will continue to not see results.


As most people think cardio such as running, walking, riding a bike, running on an elliptical will make you lose weight. This is true but what most people don’t know is cardio will cause you to lose the wrong kind of weight which is muscle. Also cardio only burns calories while you’re doing it, weight training combined with proper nutrition and cardio is the best exercise plan. What you may not know is weight training burns twice as many calories while you’re doing it as well as it will cause your body to continue burning calories for up to 48 hours after you stop!!! Again cardio only burns calories while you’re doing it. This is why real results are achieved and permanent results are achieved when you combine all three in the right combination for you.

Clean Proteins

Fish- such as tilapia, salmon, orange roughy, cod, tuna, and just about any other white fish

Red meat- this forum is a little tricky because it must be lean ground beef should be over 95% lean. If it’s a stake it should be lean such as sirloin. Stakes that should be avoided are ribeye, t-bone, porterhouse, NY strip.

Poultry- chicken and turkey the breast is the best for you on both of these as well as it should be skinless.

Starchy Carbohydrates

These are white rice, brown rice, long grain rice, baked potatoes, sweet potatoes, yams, squash, black beans, pinto beans, white beans, kidney beans, corn.

Fibrous Carbohydrates

These are mainly vegetables such as but not limited to broccoli, asparagus, cauliflower, green beans, red and green peppers, cucumbers, salad greens, celery, tomatoes, brusslle sprouts.