Personal Trainer Advice: The Most Important Healthy Eating Tip

Personal Trainer Advice


There’s a lot of talk today about the importance of eating healthy. And as a Personal Trainer I hear a lot of it!

You hear it from your doctor, on the news, in magazines and online. The consensus is clear: in order to have your best body in good health, you must eat healthy.

Unfortunately for most, healthy eating is a confusing concept.

There’s so much contradicting information out there about what is or isn’t healthy that even the most well informed dieter becomes overwhelmed.

Should you eat a grain free diet? What about dairy? Is it OK to include fruit? What about rice? How about these granola bars that are labeled as heart healthy?

It’s enough to drive you crazy!

The most common reaction to this confusion is to give up. Why continue to strive for a healthy diet when a granola bar that’s mostly made with refined sugar is marketed as healthy?

I’m going to clear up some of the confusion for you with this very simple, very effective healthy eating tip: Eat low sugar.

By eating low sugar I mean check the sugar grams on each thing that you eat throughout the day, and only eat items that contain low single digit or zero sugar grams.

This single strategy will cut out a majority of the confusion surrounding healthy eating. Since eating items that are high in sugar is the biggest downfall of most dieters, by honing in on sugar grams you can avoid many bad food choices.

Are there other aspects to eating healthy, such as including enough lean protein and fiber-filled veggies in your diet? You bet! And once you have grown accustomed to eating low sugar then you should work on increasing your fiber and protein, but for now simply work on cutting out sugar.

Remember that participating in a consistent, challenging exercise program is vital to getting into amazing shape. As the Friendswood/Pearland areas top personal trainer, I’m here to help you do just that.

Call or email me today to get started on the most effective exercise program around!

Personal Trainer Advice: This Is Better Than Perfection

Personal Trainer Advice

Do you follow fitness stars on social media? Their perfect, chiseled images popping up in your newsfeed to give you just the right amount of motivation to get you into the gym…or does it?

Striving for perfection doesn’t always work.

Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote…

‘Strive for progress, not perfection.’ -Unknown

Progress isn’t as exciting as perfection, but it is attainable. And progress builds upon more progress as you climb your way towards the accomplishment of real goals.

And yet…the gap between your current body and the body you want gapes wide and deep. Any time that you want progress and improvement in your life it requires crossing over from one way of doing things to a new way.

But how do you make it across?

  • How do you go from 50 pounds overweight to a healthy BMI?
  • How do you go from a junk food lover to a health food lover?
  • How do you go from a snooze-hitter to an early riser?
  • How do you go from a couch potato to active and fit?
  • How do you go from someone who talks about their goals to someone who accomplishes their goals?

Lucky for us there’s a formula to follow that will get you from point A to point B every single time without fail. And all you have to do is stick with it.

Small Degrees of Progress + Time = A New You

Commit to making one small degree of progress each and every day, and over time you will arrive on the other side of that chasm, a brand new you.

Did you eat white rice with dinner yesterday? Today choose brown rice. Next week choose cauliflower rice.

Did you eat a donut for breakfast yesterday? Today eat half of a donut and a piece of fruit. Next week choose a protein bar.

Did you wake up at 7 a.m. today? Tomorrow wake up at 6:45. Next week wake up at 6:30.

Did you sit all day today? Tomorrow walk for 15 minutes. Next week walk for 30 minutes.

And the end result, the reward, comes after you’ve made that new way of doing things a part of who you are.

We are all capable of great progress and great improvement – just not all at once. (As a high performance personal trainer I have to remind my clients of this 🙂)

Progress takes place one degree at a time, so don’t look to perfect fitness images on social media as your measurement of success, but rather look at your personal degrees of progress in the right direction.

Refuse the urge to compare yourself to others–the only comparison that matters is between yourself yesterday and yourself today.

Progress isn’t about finishing the race it’s taking that next step in the right direction.

If you aren’t yet one of my amazing clients then consider your next step of progress to begin a challenging and fun exercise program with me. Call or email me today to get started. Hiring a personal trainer could be your turning point for success!

Now that’s some serious progress!


Personal Trainer Advice: Easiest fitness hack that you’re not doing

It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected from a high performance Personal Trainer, I’m busier than ever with clients looking to shed pounds and to take the New Year by storm.

I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too.

What’s not as awesome is the struggle that I see so many of you endure when it comes to shedding pounds and transforming your body to firm and toned. Improving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet.

Let’s start with the easiest fitness hack of all, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

***Warning: This fitness hack is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***

The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…

#1) Water Aids Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.

I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.

I’m here to help you on your fitness journey. If you need a personal trainer ,call or email me today to get started!

Personal Trainer Advice: Jump Start Your Fitness Goals In 2018

You know how it goes. The holidays are upon us se we eat with a little less thoughtfulness and grab an extra cookie. After all, its only two weeks left in the year so you will worry about losing that fat in 2018.

Well my friend, as the Friendswood/Pearland areas top personal trainer and body transformation expert I can tell you your chances of crushing your weight loss goals with this mindset is almost impossible! (hitting you with some truth 👊)

You see, losing weight starts in the mind. It takes total commitment and concentration to transform your body like my top level clients. After mindset comes discipline of habits. But habits don’t come right away. They form after weeks or months of dedicated work. And thats why almost no one hits their weight loss goals when the new year rolls around.

Thats why you need to take action now (like right now!). Form those good habits, get your body responding to exercise and quality nutrition so when 2018 hits you will be smooth sailing into a brand new, sexy body.

And I know what your thinking “I want a personal trainer but I’m not sure if its the right decision for me”. If thats you then I urge you to fill out the free trial form right now on the home page and I will give you a free Body Diagnostic Consultation to see if we would be a good fit for each other.

“The best time to plant and apple tree is 20 years ago. The second best time is right now.”

Personal Training advice: 5 Things to do NOW to slim down before the holidays

We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest. These are the tips I give my top level personal training clients.

Do these 5 things NOW to quickly shape up…

1. Eat more Veggies: Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2.Add five Minutes: Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.

4. Eat low Carb (after 4pm): One of the easiest ways to drop a few inches around your waist before the holidays is to eat low carb after 4pm each day. This means eating dinners that are centred around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try – starting with the recipe for Greek Stew below. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.

5. Train with Me: If you’re not yet one of my beloved personal training clients, then now is the time. I’d love to get you into phenomenal shape before New Years, and to give you the foundation that will keep you lean and healthy for life.

Call or email today and we will get you started this week on an exercise program that will get you back in control of your body.

Exercise, The Secret To Career Success.

You know the feeling. Your sitting at work, trying to stay awake past 2:30 but it just seems impossible. You dont know why your so damn tired! You have been staring off into space with no creativity to GSD (Get Stuff Done)

The truth of the matter is our bodies are a high tuned machine. If were not doing maintenance (eating for nourishment and exercising) then we are destined to perform at a mediocre level.

But let me tell you my friends. You and I are not mediocre, were high performance!

Here are some of the benefits of exercise and work performance explained by high performance entrepreneurs:


Increase of natural energy: exercising regularly increases your bodies natural hormone production giving you more energy to dominate your day.

“Doing anything well requires energy, and you just have a lot more energy when you’re fit.”- Mark Zuckerberg


Increases Productivity: Exercising is a great discipline builder which is the foundation to all success in life. By giving yourself a win (finishing a workout) it gears your mind to take on more wins and more success.

“I enjoy swimming, Bikram Yoga, rock climbing, running, and weightlifting, it gives me at least four additional hours of productivity each day.”- Richard Branson


Confidence and Creativity: Being fit increases confidence and your ability to solve problems more creatively. Studies show our cognitive ability to be creative increases with even moderate levels of exercise.

“Whenever I have a speaking engagement or important presentation, I make sure to exercise that day prior to the event.”         -Brent Gleeson, Navy SEAL combat veteran, and currently the founder of TakingPoint Leadership.


Better Sleep: When you maintain a good workout schedule, you sleep better. And people that sleep better are faster thinkers, lead their industries and are more focused.

“Exercising regularly helps you sleep better, and if you sleep better you’ll have more energy during the day,”- Schembri, Journal of Psychotherapy and  Psychosomatics.


Now this is just the tip of the iceberg of the benefits of exercising on a regular basis. Now, if your interested in the whole list than feel free to email me at and I will send it right over to you.


Until then, to your health and fitness success,

– Chris Chaput


Read This If You Drink Starbucks

Hi Chris here,


You know, the other day I was enjoying a cup of Starbucks coffee while trying to think of what to write for this newsletter.


It then dawned on me to do a review of Starbucks because so many of us enjoy their coffee or other beverages right?


So her it is… the top 5 WORST drinks at starbucks


1. Pumpkin Spice Latte: 310 calories, 50g sugar, 14g fat. This one had to be first since Fall starts in two days 😉
2. Salted Caramel Mocha: 470 calories, 59g sugar, 16g fat
3. White Chocolate Mocha: 430 calories, 53g sugar, 18g fat
4. Cinnamon Roll Frappuccino: 510 calories, 85g of sugar, 16g fat It would be healthier to actually eat a cinnamon roll!
5. White Chocolate Mocha: 520 calories, 64g sugar, 16g fat
To shed some light on these disgusting facts, here’s the top 5 drinks at Starbucks
1. Regular Coffee: 5 calories, 0g sugar, 0g fat regular coffee at Starbucks is actually the strongest caffeinated drink per volume
2. Iced Coffee sweetened with splenda: 5 calories, 0g sugar, 0g fat
3. Teavana Shaken Iced Green Tea: 45 calories, 11g sugar, 0g fat
4. Nitro Cold Brew Coffee: 5 calories, 0g sugar, 0g fat
5. Caramel Light Frappuccino: 140 calories, 29g sugar, 0g fat I had to throw a frapp in there for the fans 🙂 Keep these to a MINIMUM though!
So there you have it, now you and me both can make better choices when were having our morning brew!


Weight Loss, Confidence, and how one woman conquered her goals

Weight Loss, Confidence, and how one woman conquered her goals

This is Alondra’s amazing weight loss transformation story.

Alondra's Weight Loss Transformation

I don’t know how you’d feel if this was your story …


It’s 7:10 pm on a chilly November evening. You’re sitting in your car with the engine running. Your headlights are shining through the fogged windows of a strange building in front of you.

Nervous tension keeps you frozen in your seat more than the dropping temperatures. You rebuke yourself for being so jittery. People who want to enter the police academy are supposed to be stronger and braver than this, after all.

The flurry of activity you see inside forces a mixture of fear and anticipation to the surface. Fear, because you know if you walk through those doors, you are going to be challenged in ways you haven’t been challenged in years. Anticipation, because you know your life is about to change forever.

The internal war raging inside of you has you wondering if you should go in or go home. But then you remember something important. You remember why you are here in the first place.

That’s when you force a deep breath, steady your nerves, open the car door and take the first, brave step …

This is the true story of Alondra Jones, a bright-eyed woman with a smile permanently embedded on her face. And those eyes were set on the police academy—but she wasn’t there yet––and she had a problem.

The police academy is a rigorous, physical training program, as you can imagine. And she was so out of shape she couldn’t even do a single pushup!

Still, she does have one thing going for her; she has a desire to be the best version of herself. Alondra was determined to become a police officer, even if the process felt like it was going to kill her. She knew that sometimes you have to die to your old life if you want to create a new one, and she knew she needed help.

Sitting in her car with the heater running, knowing she’s already ten minutes late for her appointment, Alondra found the courage to take the first step and joined Blueprint Personal Training.

She bravely made it into the studio that night and began the process of transforming her body. In the process of pushing, pulling, and moving her body in functional ways every night, she left a puddle of sweat behind as forensic evidence of her effort.

It didn’t take long for her to notice her clothes getting loose, her daily tasks getting easier, and her confidence soaring. 3 short months later she had a new body and confidence in her ability to pass the Academy.

Alondra now has a new body, a new view of self appreciation and a new job as a Police Officer!

So my words to you is this…

No matter how far away a goal may seem. You always have it in you to see it through to fruition.


– Chris Chaput

Alondras weight loss Transformation