Ours is a society of instant gratification in so many ways. When it comes to fitness, however, you simply can’t come to a workout once or twice a week and expect to see rapid, big changes taking place in a month or two. It’s just not how the body responds.

If it took you 10 years to add those 20 extra pounds, I’m not saying it will take another ten to lose them. I am simply saying that fitness and weight loss depend on all kinds of factors and on small but significant changes that have nothing to do with the time I spend with you.

Body transformation requires developing healthy habits to replace unhealthy habits. You may feel overwhelmed with all the suggestions I make to improve your health and achieve a leaner body, but it truly is a matter of divide and conquer.

I am often asked why some of my clients get great results and others, even if they gain firmer arms or legs, don’t really look like they’ve been showing up at the workout studio. And I tell them the difference is what they do when I’m not around. It’s sessions on the treadmill or runs down the bike paths 2-3 times a week, what types of food they permit themselves to indulge in, and even giving up that nightly glass of wine.

Small changes made over time can add up to impressive results, but consistency is the key. Here are some starters for you to think about:

Limit alcohol (even if it’s slowly dropping the number of drinks you have per week)
Forget sugary drinks (even the zero-calorie ones) and replace them with water.
Commit to at least two visits to my studio per week and schedule it as if it’s an important work meeting.
Shift carb sources from processed to natural ones and fatty meats to lean ones.
Add more vegetables and fruits to your diet.
Supplement your strength training sessions with at least two cardio workouts per week. Start with 20 minute walk-runs and work yourself up to 40.
There are reasons I ask you to do the exercises I assign you. If you balk at them, make sure it’s for a darned good reason, because it’s the ones you don’t want to do that your body probably need the most. Honestly — I am not your enemy.