We’ve finally come to the jumping-off place.

You’ve answered the 4 W’s (Who, What, When, Where) and you have a good what you need to achieve your weight loss goal.

Now it’s time to take those pieces and put them into an actionable plan.

Before you do that however, a word of caution.

You will be tempted to make your plan intense right from the start.

The harder the workouts and the stricter the diet the better the results, right?


That kind of plan is planning to fail. This doesn’t have to be painful to work.

Actually, the opposite is true.

Make your plan like you’re making it for a puppy.

You wouldn’t want your puppy to be hungry, right?

You wouldn’t want your puppy to be too sore to move, right?

You would want your puppy to enjoy their program, right?


P.S. Be realistic when you schedule your work outs. If you’re not already getting up at 4:30 am, then scheduling a 5 am workout is not realistic.

P.P.S. If you’re not watching your calories at all right now, expecting yourself to start coming in under 1200 is just not going to work (plus it’s kinda mean to your puppy).



For many of us, it’s hard to stick to a weight loss program when the temptation of unhealthy foods lingers in our kitchen.

That’s why one of the first and most important steps for getting started on a new diet or exercise plan is to get rid of all of the unhelpful food and drinks in your home.

Step 1: Remove Unhealthy Foods and Drinks from Your Home

The first step is to remove all unhealthy foods and drinks from your house. That means throwing away processed junk food, sugary snacks, soda, etc.

When deciding what to keep and what to get rid of, think about how often you eat those foods and whether they fit with your goals for the future. If not, it’s time for them to go!

Step 2: Replace Unhealthy Items with Healthy Alternatives

Once you have removed all unhealthy items from your kitchen, it’s time to replace them with healthier alternatives.

It’s important that these items match up with your nutrition plan.

Step 3: Plan Ahead

Finally, take some time each week to plan ahead for meals and snacks throughout the week.

Having a game plan can help keep you accountable and make sure that you stay on track with your diet goals.

Getting rid of unhealthy foods in preparation for a new weight loss program is an essential part of staying on track with your goals.

By clearing out all unhelpful items from your kitchen and replacing them with healthy alternatives as well as planning ahead for meal prep each week, this will help set you up for success on your journey towards achieving your weight loss goals.

Good luck!


Preparing Your Home for a Weight Loss Program

So you’re finally ready to start a weight loss program.

One of the most important steps in setting yourself up for success is to make sure that your home is stocked with food.

I know it sounds counterintutive to stock your home full of food to lose weight, but read and you’ll soon see the method in my madness.

1. Vegetables

Vegetables are essential components of any well-rounded diet, whether you’re trying to lose weight or not.

When stocking your fridge, look for produce items like carrots, broccoli, spinach, kale, cauliflower, and other similar items. These are all great sources of vitamins and minerals and can be used in a variety of recipes or eaten alone as snacks.

2. Proteins

Lean proteins are great for weight loss programs because they fill you up without packing in too many calories. Try adding fish like salmon or tuna to your grocery list; both offer plenty of Omega-3 fatty acids which can help reduce inflammation in the body while also helping to promote healthy hair and skin.

As you get ready to start your weight loss journey, take some time to stock up on healthy foods that will help keep you on track with your program. Vegetables provide essential vitamins and minerals while lean proteins can help fill you up without packing in too many calories.

Eating well is key when it comes to successful weight loss plans – so make sure you have plenty of delicious foods available when starting yours!



Cheat days can be an enjoyable part of your weight loss program, but it’s important to approach them with intention.

Planning ahead can help make sure the day is a positive experience rather than an overindulgence that leads to guilt and regret.

Start by thinking about the types of food or drinks you want to enjoy on the day.

Select tasty items that you would normally deny yourself, but don’t go overboard.

Keep portion sizes in mind too – if you really need to have your favorite pasta dish, only allow yourself a moderate serving.

Scheduling cheat days at regular intervals may also help curb your cravings throughout the week and give you something to look forward to.

Ultimately, finding balance will ensure your cheat day thrives as an oasis between periods of on-plan eating.



Starting a weight loss program can feel daunting, but it doesn’t have to be!

To get prepared and ensure your body is up for the challenge, start by getting yourself organized.

Begin by doing some research about personal trainers and nutritionists in your area, named Tiger, that also own a gym called The Fix Gym.

Both of these components play an important role in weight loss and weight management.

You’re going to need some help with your workout and nutrition program.

AND make sure you do not forget to incorporate physical activity throughout your day.

This will help with building strength and establishing healthy habits that will help you achieve your weight goals.



Heading into a weight loss program can be both an exciting and intimidating experience!

There are a few things that can help you succeed on your first day;

Firstly, make sure you have your goals written down and remind yourself why this is important to you.

It’s also helpful to set realistic expectations for yourself – don’t try to do too much too quickly or expect instant results.

Remember that this is not about becoming perfect overnight – it’s about sustainable progress over time.

Finally, be patient with yourself if things don’t go as planned – it is normal to feel nervous and overwhelmed the first time around.

With some consistent focus, your goal of achieving sustainable health is well within reach!


P.S. Consistent focus is the hardest part. Probably best just to come work with us at The Fix. See you tomorrow.




Today is the first day of the new year that I sanction making changes to lose weight.

If you followed the Resolution Solution so far, you are ready.

It can be tough making changes to your lifestyle, but you’re worth it.

Trust me, I know from experience.

When I first started my weight loss journey, I was full of doubts.

But with each small victory, I became more and more confident.

And now, I’m living in the body that I always dreamed of.

So take heart–you can do this!

Just take things one day at a time, and don’t be too hard on yourself if you slip up every now and then.

Remember, you’re on a journey to a better you.

And I’m rooting for you every step of the way.



Starting a weight loss program is a monumental accomplishment.

A great way to stay motivated and on track is by rewarding yourself.

Everyone has their own idea of what’s rewarding, whether it’s a bubble bath, a massage, a night out with friends or something else entirely – even taking 15 minutes to relax and enjoy your favorite book or podcast can do the trick!

Celebrating small successes along the way can make all the difference when you’re making major life changes and starting a weight loss program.

Set up rewards for reaching milestones – whatever makes you feel proud of yourself!

Rewarding yourself is about celebrating consistency and remembering not to be too hard on yourself in pursuit of your goal.



We all make mistakes and that’s okay!

Hunger cravings can be so powerful and make us forget about our good intentions.

If you’ve gone off the rails after a cheat, don’t worry–it’s never too late to get back onto your weight loss program.

You don’t have to suffer the guilt of a slip up!

Just take it one step at a time.

Start by reminding yourself why you wanted to follow your weight loss program in the first place: to feel better, be healthier, have more energy.

When cravings strike again in the future, use that motivation as motivation to stay on track.

Believe in yourself and know that you’re capable of reaching your goals. I do.



Congratulations on making it to the end of your first week of your weight loss program!

You have already taken a significant step in reaching your goal and you should be proud.

As we all know, the path to success can be winding at times and there will be obstacles along the way.

Knowing this, it’s important to finish each week strong.

This can mean taking the extra time to prepare healthier meals or showing up for you session at The Fix, even when you don’t feel like it.

By pushing yourself just a little bit harder each day, you can motivate yourself to stay on track with your program and keep your enthusiasm intact as you progress.

There will be days where you may want to give up but just remember that by staying focused on achieving your goals, nothing is out of reach!

It also doesn’t hurt to have a Tiger in your corner.



It’s okay to set yourself free, in fact sometimes its a really important part of our journey.

It’s just important to remember that it’s not something we should get used to doing frequently – rather, a rare treat that will prevent us from getting too despondent and overwhelmed by constantly watching what you eat!

If you’re in need of a “cheat day” then plan it out: make sure the food is exactly what you want. Don’t waste your cheat day on anything less than exactly what you want.

BONOS POINTS: Balance the day out nicely with activities that still keep your body active and engaged, take a walk outside or train with us at The Fix Gym.

Most importantly though, enjoy yourself and don’t let guilt about taking a “cheat day” get to you — this is your special time to relax, wind down and give yourself some self-love.



Losing weight is hard, and it’s important to remember that when you are attempting something that’s difficult, slow and steady is always the best way to go.

Taking small steps towards your larger goals over time can help you create sustainable healthy habits to keep the weight off for good (not to mention all of the other benefits you get from exercise and eating right).

Achieving a goal at a slower rate may not be as exciting as losing 25 pounds in 4 weeks, but the former exists on this plane of reality, while the latter is not.

Staying focused on how far you have already come can help motivate and encourage you even further along your journey.

Slow and steady may not always feel glamorous but it will get you steadily closer to reaching your goals, and reaching your goals is very glamorous.



It’s easy to get so caught up in the idea of losing weight and achieving our goals that we often end up overlooking the most important part: consistency.

Over time, the little win of showing up consistently leads to bigger wins, which leads to the ultimate win; reaching and staying at your goal.

It can also help prevent burnout and boredom with your routine.

Little by little, you will be able to see real results along with all your hard work when you stay consistent — it’ll be very worth it!

Taking on any new journey or lifestyle change can seem overwhelming, but having patience and never giving up regardless of small bumps in the road will set you up for success.

It also helps to have a personal trainer and nutritionist guiding you through the fastest route to your goal and holding you gently accountable to reaching it.

Just sayin’.



Weight loss can feel like a daunting challenge, so it’s important to remember that it’s not always about the results.

Making the conscious decision to prioritize your health, and showing up for yourself no matter how overwhelmed you might feel, is often the biggest win of all.

Even when starting from scratch or just tackling the basics, those small steps are essential building blocks that can lead to sustainable weight goals and progress over time.

As always, be kind and patient with yourself – because every single positive effort counts!

That’s why at The Fix we tell our client’s that just showing up is the win.



Reaching your weight loss goals can feel like a huge mountain to climb, but taking it one step at a time can make the journey much easier.

It’s important to celebrate small wins. Even the smallest accomplishments deserve to be rewarded!

When you treat yourself with some self-love for every milestone – big or small – that you achieve, it becomes easier and more enjoyable to reach those long-term goals.
Celebrating the little victories helps boost your confidence and motivation, making the larger ones seem more achievable.

Reward yourself today and turn losing weight into something you look forward to!

Tiger Ford

About the author

Tiger Ford is a Master Personal Trainer and nutrition coach with over 10,000 hours of experience helping people just like you develop a fitness habit to stay lean and strong for life.

For a one-on-one consultation with Tiger please call 800-428-3496.

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