All Entries Tagged With: "weight loss scottsdale"

The Best Healthy Weight Loss Diet Program

If you are looking for Scottsdale weight loss solutions, then my personal training facilities are your best bet against the flab! While you decide to make your way over to Lucas James Personal Training, here are some of the rules of weight loss that I like to live by:

Eating Properly Is Half the Battle Won

A healthy diet is important if you want a healthy life devoid of pains, aches and weird illnesses. Eating foods rich in harmful fats and empty calories can lead to chronic illnesses like cancer, heart disease, diabetes etc.

But a healthy diet that doesn’t contain any fat-filled foods and processed items can help you lose a lot of weight with even small amounts of exercise. When your body gets the nutrition it needs along with the essential nutrients, vitamins and minerals not only do you get lose the excessive fat but also develop a strong immune system that can fight illnesses and diseases… like a ninja!

Sugar is your worst enemy; this means that in order to lose weight you need to stay away from the colas, dried stuff and all things sweet.

It is also important to make sure that the energy and calories that you intake are balanced with the energy being spent by your body. And this means lots of physical activity so you can burn what you eat.

Protein laden foods are great aids when your goal is weight loss. Protein helps your body hold onto the muscle through the weight loss process, it also improves muscle fitness and helps build HDL or good cholesterol levels in our bodies.

Although weight lifters and body builders have forever been singing praises of protein rich food, new research suggests that protein can satisfy hunger in a much more efficient manner when compared to fats and carbohydrates.

Nutritionists and doctors suggest eating around 120 grams of proteins a day. Ask your triner or nutritionist for the best way of doing this.

You May Not Like Cardio But It’s Here To Stay!

What happens is that you get up bright and early for the morning jog for 4 days in a row, but on the 5^th day skipping a day’s cardio doesn’t seem like much of an issue. And soon you are missing whole weeks of cardio exercises. This happens because cardio-intensive exercises consist of repetitive actions.

What I suggest is that you mix it up. May be jog one day and then cycle the next.

Cardio is important for weight loss because it gets you burning more calories than any other exercise. It challenges you inside and out, so you are sweating, panting and burning more calories than ever. Besides if a cardio exercise becomes too easy for you, it is quite simple to rev up the intensity of the exercise. For example just increase the speed, or incline. Climb a hill instead of jogging or try a completely new exercise such as swimming.

Cardio is also an effective exercise because it can be done almost every day. With strength and weight training you need to give rest to your muscles between each exercise in order to recover and grow. But with cardio you can safely perform the exercises most days without worrying about overtraining.

Get Your Sleep On!

Doctors advise to sleep at least 7 hours every night. And when you don’t do that, two things happen to your body: first of all, you feel hungry even when you are full and secondly, your body’s fat stores only get bigger.

Researchers recommend that in order to lose weight, people must adjust their sleeping habits along with their eating habits. Avoid eating large meals before bedtime, stop eating at least 3 hours prior to going to sleep. Also don’t exercise right before bed time either. Don’t take caffeine rich foods and drinks in the evening s these will interfere with a healthy sleep later on in the night.

And if none of this is helping with the sleep, it is important to get in touch with a doctor to find out the causes.

Drink Enough Water for Weight Loss

Water is the most important supplement you can give yourself. It helps transport nutrients all over the boy and gets rids of the waste. Cold water can help speed up your metabolism and help burn calories. Yes, drinking cold water helps burn calories! How awesome is that? Your body works hard to warm it up meaning weight loss for you! Water also keeps you full and away from meaningless snacking at odd hours. So if it isn’t time to eat, get your drink on for the ultimate weight loss solution!

Scottsdale Personal Trainer Shares His Secrets on How to Lose Weight Fast

Lucas James, Scottsdale weight loss expert and celebrity personal  trainer and I will share with you my tips to achieve weight loss goals the healthy way.

Quick weight loss isn’t easy, but it isn’t impossible either. Everyone loses weight at their own pace, but it is important to keep your eyes on the goal and not fall into the trap of fad diets. These might leave you thinner for a while, but you will also be much less healthier than ever before and more susceptible to gaining it all back.

Eat Healthy

Nothing is more important than a healthy meal diet plan that limits starches and sugars. Cutting out sugars and starches from your diet leads to quick weight loss. But don’t get fooled by the initial rapid weight loss, as in the start the body isn’t losing any fat; most of the weight lost is just the water and fluids leaving the body. Our resident Scottsdale Nutrition Expert says that real weight loss happens with long-term dedication to diet and exercise.

Reducing starches, salt and sugars can help you lose fluids resulting in a weight loss of up to 5 pounds in the first week alone. It is recommended that you also include fruits, vegetables, egg whites, soy products, skinless poultry, fish and at least 95% lean meat into your diet to reap the benefits of a healthier, thinner lifestyle.

Vegetables are important because in addition to providing essential nutrients, these also keep you fuller for longer. Give up the habit of grazing when standing in front of the refrigerator; this is where bad eating habits begin. Same goes for eating in front of a television. Instead, get a plate, decide on portions and eat whilst being seated properly at the table.

Drink plenty of water to keep yourself hydrated for the long bouts of exercises that are soon to come and also to get full in between meals. Many people can’t differentiate between thirst and hunger and start eating every time they should be drinking water. So keep a bottle of water handy every time you feel like eating something and only eat when it is time to eat. Also make sure to stay away from sugar and caffeinated drinks.

If you suspect that you are an emotional eater, get a food diary to write down what you ate every time you eat. It also helps to write down what you were feeling when you decided it was time to eat something.

Get a hobby! Most people eat because there is nothing better to do. And if weight loss is your number one priority, then skipping meals shouldn’t be on your agenda. Eat nice, big meals at breakfast, lunch and dinner and snack in between religiously. But remember to keep it healthy.

Fish, poultry and lean meats come together to make extremely healthy, protein heavy meals. High protein diets can help you lose weight the fast and healthy way. Combine a high protein diet with an exhilarating exercise regimen to lose weigh fast.

Cardio exercises

I also suggest that you find the best personal trainer to help you through full body workouts that aim to burn at least 500 calories in an hour. If you can burn 500 more calories than you eat everyday for seven days straight, you will witness a weight loss of about 2 pounds or more per week. Yes, it’s hard work!

Cardio and strength training experts should become your best friends. Weight loss Phoenix experts suggest cardio as the most effective exercise to lose weight. It burns the highest number of calories and is perfect for those aspiring to lose weight. But to top it off, it would be best to conclude your exercise sessions with a bit of strength training. Or you can opt to alternate between the two throughout multiple workouts if you can’t combine both into one session.

Remember, if you are already suffering from chronic obesity, it is best to consult your doctor before getting into any exercise program. They can assess whether you are fit to take on a certain amount of exertion and stress to get you ready for the workout.

Importance of Sleep

According to the National Sleep Foundation, sleeping for less than 7 hours results in an increased risk of becoming obese and diabetic. So keep your sleeping habits in check if you want to lose weight quickly and effectively.

Be Consistent In Eating Healthy and Exercising

Though you should exercise more, be sure to pace yourself and make sure to exercise responsibly to avoid injury.  Losing weight requires close to an hour a day of moderate exercise, one study shows.

Customized Healthy Diet Meal Plans

Lucas James, Fitness and Nutrition Expert has helped countess people through his customized healthy diet meal plans. As one the best Scottsdale nutrition experts, James along with his team offers you fully personalized nutritional meal plans that are designed to work specifically for you, your goals, your lifestyle, and your eating preferences.

What wouldn’t some people give to “fit in those jeans”, “get that flat belly” or “get some nice curves”…

People sometimes feel the surge of ‘motivation’ that gets them to abandon large meals, maybe head to the gym or pick up the tennis racket. We’ve all been there. But the problem is that it doesn’t work.

Why?

One of the things that keep people from achieving their nutritional goals is that they fail to see things through. They rush into a wild meal plan, fitness routine or some other fast weight loss “solution” that put stresses their bodies.

You may even lose a couple of pounds with a crash-diet or starvation. But the end result is that you a burn out and can’t finish what you started.  That’s because there is nothing to finish! A meal plan is only truly effective if its’ results are permanent. And that can only happen if you can stick to a meal plan, or its variations, for the rest of your life. There is no short-term fix. What you need is a long-term nutritional solution that doesn’t affect your health as you lose/maintain your weight. That is the best weight loss diet.

Choose Your Goal or Lifestyle

• Weight Loss
• Drop Body Fat
• Build Lean Muscle
• Healthy Family
• Sports Performance
• Fitness Competition
• Traveling Business Person
• Pre or Post Surgery
• Pre or Post Pregnancy
• Lower Blood Pressure or Cholesterol
• Chronic Illness or Disease

Choose Your Preferences

• Vegan
• Organic
• Raw Food
• Natural
• Gluten Free
• Dairy Free
• High Protein
• Paleo
• Low Carb
• Dinning Out
• Healthy Food Delivery
• Spanish Cuisine
• Italian Cuisine
• Indian Cuisine
• Asian Cuisine

Customized Healthy Diet Meal Plans can be purchased  by calling 602-400-8506

Personalized, Practical Nutrition Plan, Created by a Professional Nutritionist

There must be a way then, other than the starving, pill-popping and gulping down weird stuff that look like horrendous kitchen accidents.

As they are tailored for your needs, these weight loss plans take the idea of a long-term solution even further. They are not only inherently workable in the long-run, they are designed to work in the long-run – for you.

More importantly, your plan is written by a professional nutritionist. This is crucial because qualification of the person creating your meal plan can mean the difference between you looking sexier in six months, and wondering why your love handles just won’t go away.

Food Planning Insight and In Sight

Offering the best in Scottsdale weight loss, Lucas James offers you a detailed yet easy-to-understand and follow meal plan. While you don’t need to get bogged down with the details, once you understand why you are doing what you are doing, it becomes easy for you to stay motivated. It also keeps you accountable as you know exactly what you are eating and why. For instance when you know how a particular food group you eat in the morning benefits your weight loss goals, you will not have an excuse to stray from the nutritional path.

This is the secret to being winner at weight loss and our meal plan, which is a 30+page document created by a professional and experienced nutritionist, shares this secret with you.

The insight, along with the clear instructions, that our meal plan offers inevitably results in you being more confident, healthy and soon in a much better shape.

You are Unique, So Should be Your Healthy Diet Meal Plan

No two people have the exact same nutritional requirements. People are different, and we don’t just use this as a punch line.

Instead of starting with food groups and recipes, we build on your unique profile. We already know the nutritional details of various food groups and their effectiveness through recipes and meal plans. What we don’t know when starting out are your needs.

So we take the time (not too much) to understand your unique nutritional needs and goals. This creates the best meal plan for weight loss Phoenix has seen. After your first consultation, we will figure out your:

• Current Eating Habits
• Individual Goals
• Height, Weight, Age, Body Fat
  
• Food allergies
• Blood type
• Allergies, Medications, Injuries
• Hormone and Estrogen  Levels
• Blood pressure, Cholesterol and Insulin Levels
• Eating Schedule
• Stress Levels
• Work or School Schedule
• Food preferences
• Favorite restaurant foods and healthy alternatives
• Specific dietary strengths and weaknesses
• Food shopping habits
• Cooking & Food Preparation
• Eating Weaknesses & Cravings

Armed with the above knowledge, we are then in the perfect position to create a customized and healthy diet meal plan for you.

The Key

The key to the meal plan’ success is to focus on your health goals, and consuming the right foods at the right time. By emphasizing on attainable goals and combining them with nutrition & exercise, we are able to deliver the best program based on nutrition. You have to make eating healthy a priority. Plan your week out for meals and commit to the meal plan. Results aren’t guaranteed, they’re earned.

The Plan

Your customized healthy diet meal plan is comprised of several aspects:

• Age, Height, Weight, BMI, RMR, Body Fat, Body Measurements, Resting Heart Rate, and more!
• Food Preferences (Likes & Dislikes)
• Suggestions and Substituitions for Breakfast, Lunch, Dinner, Snacks, Desserts
• Caloric Intake and Macro Nutrients
• Portion Sizes
• Timing
• Cooking/Dinning Out Preferences
• Healthy Recipes You Like
• Healthy Grocery List (Affordable and Convenient)
• Water Intake
• Exercise Frequency

The combination of these spell out your new and improved eating routine, and soon your eating habits. Through the extensive plan you can clearly see that how and why you will benefit from following it. From stating dietary goals and suggestions to detailing healthy food sources, the nutrition plan provides you the most relevant information for achieving your weight loss goals.

While there are about three main meals during the day complemented by 2 or 3 daily snacks, the exact number can be adjusted based on your specific goals. As you should expect from the best Scottsdale nutrition expert, we make the plan very user-friendly. A simple glance at your plan can help you quickly make up your mind about what you want to eat for your next meal or snack.

So if you are the sort of person who simply likes to follow a detailed yet uncomplicated guide, our healthy diet meal plan is that plan. Conversely, if you prefer a general guide where you choose your own meals, you can do that too.

In any case, we remove guessing from the game. You know what you want at all times and get it.

We work closely with you, discussing your needs, preferences and the opportunities you have for smart and significant improvement.

Customized Healthy Diet Meal Plans can be purchased  by calling 602-400-8506

À la Carte Services:

Fitness & Nutrition Counseling | $150 (90 Minutes)

A one-time consultation  to discuss your individualized health, fitness, and nutrition needs. Lucas will answer any questions you may have while setting you up with what you need to be headed in the direction toward a healthier life.

Health Grocery List | $75 

Comprehensive list of over 100 healthy foods: Proteins, Carbs, Fats, Condiments, Snacks, Deserts, Dressings, Drinks and more!

Favorite Restaurant Meal Plan | $150

We will research up to five restaurants of your choice and select the best appetizers and entree’s for you based on your personal nutrition a caloric goals.

Grocery Store Tour| $150

Head to your favorite grocery and get a one-on-one experience with Lucas James and learn how to navigate through the grocery to find the best foods for your lifestyle. Lucas will also teach you how to read nutrition labels and easy ways to save on your grocery bill.

Pre-Workout & Post-Workout Supplements, Vitamins and Minerals Recommendation | $100

Have you ever wondered what vitamins you should be taking? Or what are the best supplements to use to build muscle? Lucas will give you an extensive list of supplements and dosages to take on a daily basis to help better your health and overall well being.

Create a NEW Healthy Lifestyle Today!

Are you stressed out, gained weight or lost motivation to be healthy? Has work overtaken you and has your health, sleep, and stress got worse? Make a change for yourself. Start a new healthy lifestyle with me by creating an enjoyable balance between living healthy, work, family, and friends. All I need from you is commitment and consistency.

Your Body Type and Build: Men & Women

While some people may look similar in terms of their build, everyone has a slightly different body type, physique and form.  Celebrity trainer Lucas James and expert nutritionist Jason Apfel help you determine where you fall in terms of your build. While there are numerous different classifications and ‘hybrid’ body types, the three main categories for body type are mesomorph, ectomorph, or endomorph. Each class has different physical characteristics and unique attributes, and should similarly have an exercise routine tailored to each individual build.

Lean muscular builds are a hallmark of the mesomorph or meso body type. Mesomorphs excel in increasing muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles.  Unfortunately with large muscles often comes reduced flexibility. Typical mesomorphs exhibit well-defined chest and shoulders that are broader than their waistline.  With mesomorphs, the abdomen is usually well defined, with hips of about the same width as the shoulders.  In terms of lower body musculature, the gluts, thighs, and calves are typically well-toned and defined. Along with their muscular and athletic build, mesomorphs are full of energy and tend to be athletically aggressive. Although mesomorphs tend distribute and store fat evenly across their bodies, they can become overweight just as with any other body type, when sedentary and on a high-fat or high-calorie diet. Mesomorphs excel in physical activities requiring great strength, short bursts of energy, and power.  When you think “mesomorph,” think of Mike Tyson and Demi Moore.

The second main body is the ectomorph or ‘ecto’.  These individuals tend to be thin and lean. Ectomorphs tend to be tall, slender individuals who have trouble gaining weight. A good example of an ecto is a professional swimmer or fashion model. The ectomorph is relatively linear in shape with a delicate build, narrow hips and pelvis, and long arms and legs. As an ectomorph, your skeletal form and musculature are clearly evident.  Ectomorphs tend to have less fat and muscle mass than individuals with other body types. Most people are not true ecto or meso morphas but rather a blend of features from more than one body type.  While characteristically lean, ectomorphs should be concerned with maintaining a strong stature due to their smaller bone formation and weaker joints. Due to these differences, balancing the right physical activities is key.  Ectos excel at cardiovascular and endurance training. You’ll find the best balance in your workouts from combining both aerobic, cardio and resistance training.  Some celebrity ectomorphs are Brad Pitt and Cameron Diaz.

The third main body build is the endomorph body type. Endomorphs tend to be shorter, stalkier and curvy. The soft, flowing curves of an endo are similar to that of an hourglass in more ways than one.  Comparatively, endomorphs tend to store their body fat in the lower regions of the body, predominantly the lower abdomen, hips, and thighs, rather than being evenly distributed throughout the body.  Most endomorphs share a blend of features from both of the other body types as well.

An endomorph typically has a high fat storage capacity and tends to gain weight the easiest.  While everyone’s body is susceptible to becoming obese, endomorphs have an increased incidence in comparison.  The majority of fat stored by endos is either centered in the mid section of the body or hip and buttocks regions. Structurally speaking, endomorphs tend to have small to medium bones, shorter limbs in relation to trunk size, and less-defined musculature.  Male endomorphs tend to have a different fat distribution pattern from a female endomorph. While females typically store fat in their gluts, legs, and hips, most males store fat in their abdomen. Numerous research studies have shown that increased abdominal fat and larger waist size is associated with an increased risk of heart disease, diabetes, stroke, high blood pressure and some cancers. Celebrity endomorphs are Roaseanne Barr and John Goodman.

Meal Planning 101: Key to Success

The meals you plan on daily basis is the number one factor for reaching your health and fitness goals.

You might not use the terms “pizza box” and “serving dish” interchangeably, but if you’re like most guys, you probably could. That’s because 64 percent of men spend little or no time on meal planning. Their excuse? Time and money constraints. Unfortunately — and perhaps not coincidentally — that number parallels the 64 percent who are overweight. It’s no wonder: The inexpensive, time-saving foods that guys choose most often are also the ones that are the highest in sugar, fat, and calories, according to a recent study from the University of Washington.

Thankfully, we have a culinary solution that’ll perfectly fit your budget, schedule, and diet. The plan: Set aside 20 minutes on Sunday to fulfill our 16-item shopping list, then forget about your wallet — and collection of takeout menus — for the rest of the workweek. By following our 5-day meal plan, you’ll have the precise number of ingredients to create 10 fast, flavorful meals, all of which are designed to help you build muscle and melt fat while saving you money. (The average price of 10 meals eaten out: $85; the total price of our meals: $47.96.) Each night, you’ll simply prepare a quick and easy dinner, and then creatively use the leftovers to assemble the next day’s lunch. Call it the mixologist’s guide to eating. The best part? While the other guys are stuck on hold in drive-thrus, you’ll be rolling through the express line with your next 10 meals in tow.

THE GROCERY LIST

A balance of protein-packed meats, fresh produce, and a few versatile extras is all you need to feed yourself well week after week.

Frozen Shrimp 1 lb uncooked, medium size

Rotisserie Chicken 1 cooked

Pork Tenderloin 1 herb-flavored or lemon-garlic marinated (about 3/4 lb)

Bell Peppers 1 tray tricolor (or pick out 1 red, 1 yellow, and 1 orange)

Yellow Onions 2 lb

Baby Mixed Greens 4 oz bag, washed

Portobello Mushrooms 2 large caps

Asparagus 1 bunch

Garlic 1 head

Sun-Dried Tomato Pesto 8 oz jar

Avocado 1 ripe

Mozzarella 8 oz bag, shredded

Instant Brown Rice 1 lb box

Black Beans 12 oz can

100% Whole-Wheat Fettuccine 16 oz box

10″ 100% Whole-Wheat Tortillas 1 package

THE PANTRY LIST Buy these crucial building blocks every couple of months and you’ll always have them on hand to construct meals around the clock.

Reduced-fat mayonnaise

Dijon mustard

Low-sodium soy sauce

Peanut butter

Extra-virgin olive oil

Balsamic vinegar

Parmesan cheese

Salsa

Tabasco or other hot sauce

SUNDAY NIGHT’S DINNER

ROTISSERIE CHICKEN WITH ROASTED VEGETABLES

3/4       bunch asparagus (about 8 medium spears)

2             portobello mushroom caps, sliced 1/4″ thick

1          medium onion, cut in 1/4″-thick rings

1/2       Tbsp extra-virgin olive oil

Salt and pepper

1            rotisserie chicken breast or leg

Preheat the oven to 400˚F. Remove the woody ends of the asparagus by gently bending each stalk until it breaks — it’ll naturally snap off at the right spot. In a baking dish, toss the vegetables with the olive oil and season with salt and pepper. Roast for 12 to 15 minutes, until the vegetables have developed a light brown crust. Serve half the vegetables with the chicken and a simple mixed-greens salad tossed with olive oil and vinegar. Reserve the other half of the vegetables for other meals this week.

430 calories, 36 grams (g) protein, 18 g carbohydrates, 25 g fat (7 g saturated), 5 g fiber

The next day’s lunch

CHICKEN PORTOBELLO WRAP WITH BALSAMIC AIOLI

1          c chopped rotisserie chicken (left over from Sunday’s dinner)

3          bell peppers

1          clove garlic, minced

1          Tbsp reduced-fat mayonnaise

1          tsp balsamic vinegar

1          whole-wheat tortilla

2          Tbsp shredded mozzarella cheese

1          small handful mixed greens

1          c leftover asparagus, mushrooms, and onions

To chop the chicken, remove the skin and use a fork to pull the meat from the bones. Then place the meat on your cutting board and cut it into bite-size pieces — it should yield about 3 cups’ worth. Use 1 cup for the wrap and save the other 2 cups for later in the week. Chop the peppers into 1/2″ pieces. They should yield about 4 cups; use 1/2 cup today and save the rest in a plastic bag for dinner.

Mix the garlic, mayonnaise, and vinegar together to make the aioli. Brush the tortilla with the aioli, then put the cheese down the middle, followed by the greens, chicken, and vegetables. To make a tight wrap, fold the bottom of the tortilla up first, then roll it from the side.

400 calories, 43 g protein, 29 g carbohydrates, 15 g fat (4.5 g saturated), 5 g fiber

Contact

Lucas James Fitness & Nutrition

*Office is located in Optima Camelview Village (Cross Streets: Rancho Vista Dr. & Scottsdale Rd)

Phone: 602-400-8506

E-Mail: Lucas@Lucas-James.com

Office Hours: Monday-Friday 7am-7pm

Google Map Link: http://g.co/maps/xjanr

Directions:

From North of Downtown Scottsdale: Drive South on Scottsdale Rd. Pass Chaparral,  Turn W on E. Racho Vista Dr at the stoplight.  The garage entrance will be on your left hand side when you drive down the slight hill.

From South of Downtown Scottsdale: Drive N on Scottsdale Rd, pass Camelback and Fashion Square and turn W on E. Highland Ave. The garage entrance and Valet Parking is located by mid block.

Alternatively, you can use the Goldwater Blvd. bypass. This is a faster route as it circles Downtown / Fashion Square. Goldwater Blvd turns into E. Highland Ave. The garage entrance and Valet Parking is located by mid block.

Valet Parking: Valet Parking Service is complimentary to our clients. Hours: Tues-Sat 11:30am-2:30pm and 6-9pm. Sun 12-3pm. Off Monday. If you choose to valet your vehicle please walk pass Nourish Restaurant and take the stairs down to the courtyard level. We are located in the SE Corner, next to the putting green in building 7137.

Self Parking: Signage is in red at the entrance of the parking garage.  Please park in the underground garage in one of the guest parking spaces and walk to the central courtyard.   Follow directions on red ceiling sign to Retail / Commercial / Restaurants. We are next to the waterfall and putting green in building 7137.

Lucas James | Celebrity Personal Trainer - Google Map

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Fitness Programs

Most of Lucas James’s clients initially come because they are completely frustrated with their weight, motivation, self-esteem, hate the way they look, and simply need help and guidance!  Given all of the new diets and medical breakthroughs in the health and fitness industries it is extremely confusing trying to decide what fitness program to choose.

Lucas James will solve all of these problems for you.  He will customize your daily meal plans and fitness training program and base your program on your goals, level of experience, and lifestyle.  Lucas James feels that everybody is different and it’s important to customize a program based on the client, not on the trainer.

Lucas can help you, but of course you must meet him half way in order to succeed.  If you commit to Lucas he will committ to you and make sure you become a winner! It does take work and effort to completely change your body.  Lucas is up front and honest with all of his clients and explains to them that it does take time and energy to change.  The fitness and health industry, infomercials and some personal trainers love to sell quick fixes that happen over night practically.  Most people just want the honest truth without the bells and whistles.  Changing your body and your lifestyle does take time, dedication, and energy, but it’s doable and worth it as long as you commit yourself to the fitness program!  Lucas will be there every step of the way helping and guiding you so that you can reach your goal no matter how good your excuses are! If you’re ready to make a lifestyle change and transform your body please pick a fitness program and then call Lucas!

- Weight Loss & Fat Loss Fitness Program (Click for More Info)

(Goal of Losing: 5-30 lbs & 5-15% BF)

Weight Loss & Fat Loss Fitness Program is designed for individuals looking to shed excess weight and body fat off their entire body. The program generally consists of  personal training three times a week that focuses on full body workouts. A customized daily meal schedule is included to start consistent healthy eating habits. Also included is supplement and vitamin recommendations. This program has an supplemental workout routine for the individual to do on their own when they’re not training with Lucas James. The  supplemental workout routine is a variation of different cardio exercises to improve results in weight and fat loss. Most clients lose 1-3 pounds a week and can see 2-5 inches off their waste in the first 30 days.

- Extreme Weight Loss & Fat Loss Fitness Program (Click for More Info)

(Goal of Losing: 30-100lbs & 15-30% BF)

Extreme Weight Loss and Fat Loss Fitness program is catered to individuals who are considered highly overweight or obese.  The program is a step-by-step total body transformation that educates and demonstrates all aspects of working out, eating right, overcoming physical, mental and emotional obstacles to create a healthy living lifestyle. Lucas James works one-on-one with the individual on a daily basis for encouragement, self-discipline and accountability. Clients can see up to 2-5 pounds off a week and up to 10 inches or more of the waist line in a 30 day period.

- Fit and Toned Fitness Program

(Goal of Losing 10lbs or Less & 2-4% BF)

Fit and Toned Fitness Program is for women and men who currently workout on a regular basis, but would like to take the next stepto see better results. An evaluation and recommendation on current workout routine and eating habits are given. Also, a custom meal plan, private personal training, and recommendation of supplements and vitamins. Clients can see up to 1-2 pounds off a week and 1-2 percent body fat loss amonth. This fitness program is designed for people who consider themselves fit and healthy.

- Lean Muscle Mass Building Fitness Program

(Goal of Gaining 5-20lbs of Lean Muscle Mass)

Lean Muscle Mass Building Fitness Program is designed for men and women who are looking to gain weight or gain muscle mass.The program focuses on nutrition, daily meals, supplements, and learning how tolift weights to gain size. Included in the program is a daily custom meal plan,supplements recommendations, mass building weight lifting program. The average client can see a muscle gains of 1-3lbs a week.

- Healthy Lifestyle Fitness Program

(Maintaining Toned & Healthy Body – Tweaking Workouts and Meal Plan)

Healthy Lifestyle Fitness Program is designed for individuals who already workout on a consistent basis and have above average knowledge in nutrition. The program works well with men and women who are looking for a trainer to keep them motivated, and experience  intense workouts and help tweak their currents eating habits.

- Celebrity Personal Training & Nutrition Planning

(The most comprehensive fitness and nutrition program in the country)

Lucas James designed the Celebrity Healthy Lifestyle Program as the most elaborate and exclusive fitness program in the country that is available to celebrities, politicians, athletes, doctors, and business executives.

Each client will work with Lucas James’ physicians and specialists, which include a nutritionist, dietitian, medical doctor, and a behavioral health psychologist.

In the program, each client will work one-on-one Lucas James has he will spend up to twenty days out of the month with the client. This program is proven to have superb results based on the client’s fitness and health goals.

The program caters to individuals who also travel frequently. Lucas James will travel with the client and personal train at (hotel, home, office) as well as manage all meals and snacks throughout the day. A client can expect Lucas to order his or her meals when dining out, at room service, happy hours, and parties.  Client’s may also receive a private chef that will either cook at a preferred location, or deliver meals. The private chef also has the availability to travel with client.

Celebrity Healthy Lifestyle Program based on all of the following characteristics:

Pricing Per Month: $10,000- $20,000