Our weight loss programs are designed specifically for individuals whose main focus is on reducing body fat.
This program combines nutrition, cardiovascular training, and strength training that will tone and tighten your body and help you with your weight loss goals.
Although nutrition is a complex science
the basic facts are simple; in order to remain healthy, you should eat a varied diet with the majority of your calories coming from carbohydrates, proteins and a smaller amount from fats.
Nutrition is also vital when it comes to losing body fat and getting in shape.
There needs to be a deficit between calories consumed and calories expended through exercise. Knowing what to eat to align with your Exercise Plan is critical to your success. We will educate you about healthy food choices and meal planning.
Our program is a lifestyle eating plan and is customized to suit your needs.
It begins with an initial one-on-one consultation followed by metabolic testing. The real key to weight loss is to understand what your body needs. Meeting those needs will help you make the right choices. Through metabolic testing, we can tell you the maximum amount of calories you can eat and still lose weight. With these results, we create an eating plan that is maintainable for life.
Metabolic Analysis Report
Customized meal plan
Weekly review of your food journal
A two hour grocery store tour, if requested
Tools to eat well while traveling and dining out
A variety of recipes, foods and recommendations
Handouts and other supporting materials
Weekly eating tips
Burn Calories & Lose that Body Fat.
You can diet all you want to, but it will only get you so far when it comes to removing that stubborn body fat.
That’s why a cardio fitness program is crucial when you’re looking to lose weight. You have to get the heart pumping to help lose those excess pounds. A good cardio fitness workout not only burns fat, but tones muscles throughout your entire body. What’s good about that is the fact that muscles burn more calories than fat.
Our cardio fitness programs are designed for all fitness levels.
er you are at a beginner, intermediate, or advanced level, we will design the necessary program to meet your goals. The three main components of cardiovascular exercise include frequency, duration, and intensity. We recommend you should do some type of cardio workout 4 to 6 times a week for at least 30 minutes.
Your cardio program should consist of interval training, alternating high and low intensities.
This really helps to stimulate your metabolism and burn more fat.
Some good examples of cardio fitness activities include, but are not limited to, brisk walking, biking, running, swimming, jumping rope, aerobic classes etc.
It does not matter if you do your workout indoors or out, on a machine or not. It’s even better if you do a variety of different cardiovascular workouts to challenge your body and avoid boredom.
The bottom-line goal is to raise your heart rate to your target range, keep it there for thirty minutes, and do this at least three times per week.
Easy Tips for Planning a Healthy Diet & Sticking to It. Changing your daily habits to include healthy eating does not need to be stressful. Break your day down to one meal at a time and try to make small changes at each meal. If you do this consistently, you will start to see that your eating habits have changed for the better. Small steps – replace your regular foods with the ’fat free’, ‘sugar free’ or ‘lite’ version. Many times you will not even notice a flavor difference. The portion sizes we eat are usually much larger than they should be so this is a good way you can make an immediate change that will affect your daily calorie intake.
Every change you make to improve your diet matters
Start slow and make changes to your eating habits over time
Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients
Try not to think of certain foods as “off-limits”
Think smaller portions
Take time to chew your food and enjoy mealtimes
Eat 5 to 6 small meals a day
Never skip breakfast
Eat more healthy carbs and whole grains
Reduce saturated fats and trans fats in your diet
Substitute high sugar drinks with healthy water
Use the 90/10 rule: Eat healthy 90% of the time
Our Client Testimonials
Barry V. – Frisco
“I am very happy with my experience at One Goal Fitness – the service is first class! I came to make a life change and have been extremely happy with the results. I dropped 20 lbs, lowered body fat by 17% and lost over 17 inches from my body measurements. “
Melissa W. – Frisco
“When asked to share my testimonials, I was happy to do so because my experience with One Goal Fitness has been great. My strength has quickly progressed in my core and legs, and now I can see definition in my arms. I love coming here.”
Gloria H. – Allen
“My doctor recommended weight training to prevent further bone loss. It gives me peace of mind to have a skilled professional create a program to guide me through workouts. I like not having to worry about doing an exercise wrong. I’ve seen improved muscle tone and my balance and energy level have increased. I would absolutely recommend One Goal Fitness to my friends and family.”
Philippa R. – McKinney
“I like the fact that One Goal Fitness helped me to understand that I was not too old to lose weight and be healthy. I especially like the combination of the personal training and how supportive they are in helping me to reach my goal.”
Cortney L. – Frisco
“Coming to One Goal Fitness has been a great experience. The studio is very clean and I feel comfortable here. The best thing is I have a great trainer and I know I am doing the correct training workouts to achieve my goals. I feel good about what I am doing.”
Jeff came to One Goal Fitness looking to strengthen his core, develop chest muscles and lose weight. After 8 weeks of working out 3 times a week, he achieved the body he wanted.
Jeri P. – McKinney
“As I get older, I want to get & stay strong. One Goal Fitness keeps me very motivated and I have fun too. I never know what my workout will be and they always push me to do more. Since coming, I have lowered my body fat 10% and lost over 7” and golf buddies have noticed how much farther I can hit the ball!”
Jay G. – McKinney
“I came to OGF to get in shape and improve my health. I prefer the private training and the trainers really know how to give an excellent workout. I am getting stronger with each session and I’ve lost 15 pounds and 4 inches off my waist. It’s been a really great experience – I am seeing results & I feel better overall.”
Brian & Liz P.- McKinney
“My wife and I came to One Goal Fitness for a lifestyle change we could do together. We enjoy the fact that we can train in private together with a trainer and we don’t have to fight for equipment. We have been very pleased and energized by our experience. The best feature is the assessments they take every 8 weeks to provide you with insight on your accomplishments. I have lost 12 inches and lowered my body fat 10% and my wife has increased her strength, lost 12% body fat and 7 inches overall. Along with the results, we like the privacy, accountability and the professional training.”
Shannon S. – Frisco
“I decided to try OGF because I could not reach my desired goals by myself. I like that my trainer pushes me, holds me accountable and also makes it fun. My experience has been ‘life changing’. So far I have lost 10 lbs. of fat; 22 lbs. overall and lost over 12 inches.”
Renetta G. – McKinney
“The best feature of One Goal Fitness is the private personal training studios. I hated the overcrowded gym scene. By working out one-on-one with my personal trainer, I have started to see real results in my strength and body tone. I reduced my body fat 3%; doubled my push-ups and increased bench strength 21%”
See Results in these areas:
Weight reduction; Improved physical fitness; Muscular strength & tone; Increased stamina; Reduced body inches; Lower levels of stress
One Goal Fitness is a private, personal fitness training studio. Our clients work out in private training studios - no crowds, no waiting for equipment. Certified professional trainers focus on one client at a time, building customized full body workouts. Our full service includes a comprehensive fitness evaluation, metabolic testing, cadio training & weight loss guidance.