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  • Writer's pictureJim

How to Increase Your Chances of Losing Weight

One of the most common ways to fail with your fitness and weight loss goals is to fail to plan for challenges and obstacles. We have been taught to set SMART goals, (Specific, Measurable, Attainable, Relevant, and Timely), but that is only part of the story when it comes to achieving success.

To increase your chance of success with any goal, try to anticipate obstacles ahead of time. Once you have identified potential obstacles, create strategies to work around them. Obstacles can be distractions, lack of support, time, family, work or anything that moves you away from your plan.

A good example of a challenge is eating out at a restaurant when you are trying to lose weight. Multiple menu options can cause stress and poor decisions. Having a plan reduces the last-minute stress that comes from trying to choose the best option from the menu. One strategy is to look at the menu ahead of time and plan your choice of appetizer, entrée and dessert. Relying on willpower will not get you through tough decisions. Willpower is a limited resource.

Another strategy to use is “If/Then” planning. If/Then planning is simply “If this happens, then I will do that.” Using our restaurant example, “If there are rolls at the table, then I will have one small roll with ½ pat of butter. This helps avoid the mindless eating of rolls and extra calories that you do not want or need.

These strategies are just two of the many tips and tactics taught in the SFL Total Transformation Challenge to help you lose weight safely and live a fit and healthy lifestyle. If you would like to learn more, email me at

Our next class starts January 8, 2019.

If you are tired of the diet roller-coaster and want to finally be healthy, email me at to see if the Strength for Life Total Transformation Program is for you.

Here’s what you will get with the Total Transformation Program:

8 Interactive Presentations on Nutrition, Fitness, and Healthy behaviors

8 Small Group Personal Training Classes

Unlimited access to our small group fitness classes

Recipes and Food Logs

Newsletter with Fitness and Nutrition Tips

Goal Setting

If you are ready for your new life, email me at to get started.

Who am I?

I am Jim Gallagher, the co-owner of Strength for Life, a personal training studio in Springfield, PA. Over the past 30 plus years, I have been helping people become their best selves by adopting a regular program of exercise.

At one time or another, I have worked in every segment of the fitness industry and have seen the good and bad. Unfortunately, many fitness centers exist only to line the pockets of their owners with money taken from members who do not show up. That why we developed our own studio, Strength for Life, to make sure that we focus on getting results for our clients.

My mission is to help as many people as possible get in the best shape of their life, so they can be the best version of themselves.

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