“The ONLY Three Tips You’ll Need To Achieve Your Weight Loss Goals”


By Tim Borys, Canada’s Top  Fitness Trainer 2020.

This web page will give you the straight forward truth about permanent life-long weight loss. Read it, apply it and benefit from it. And if you have any questions about the strategies in this manual feel free to call me at (403) 217-2730 or send me an email.

As a fitness and weight loss expert, there is one question that I get asked more than any other question.

“So what should I do to lose 15 pounds?”weightloss

I can’t tell you how many times I have heard that question from people anxiously waiting to hear the “magic” answer…

…I guess that’s my curse and probably the curse of all top personal trainers. How do I answer such a loaded question, especially when the person is waiting for me to tell them to take a magic pill that will burn fat while they sleep.

That magic pill doesn’t exist, and if it did, I have no doubt that it would cause so many undesired side-effects that it would be quickly pulled off the shelves – but not before doing significant damage.

What is the answer then?  Well, in the past I would go into a long (and detailed) process of educating the person in front of me on the process of permanent weight loss. In fact, sometimes I would probably give them more information than they could handle at one time.

That’s why I created this manual. Over the next several pages you’ll discover what I now share with everyone seeking to quickly and permanently lose their unsightly fat.

What I’m about to reveal to you in this NO-NONSENSE weight loss guide is exactly the same information on which I’ve built my highly successful Personal Training business and FRESH! Start™ Lifestyle Program.

So read on and discover the truth for yourself…


My friend, by taking the time to read this manual, you have stepped onto the road that leads to a fit, healthy body. Take a moment to reflect on the famous quote “Success is a journey, not a destination”. Now, I would like you to substitute the word ‘success’ with the word ‘fitness’.  With this mindset, you will be ready to start your journey!

Learning to make the right choices in your diet and workouts will become a lifestyle behavior that never ends. The day you step off of this road is the day that your weight will increase and your health will decline. I applaud you as you take the first step in this journey of fitness that will change your body and life forever.

This choice will pay off every day for the rest of your life. As you enjoy lowered body fat, higher energy levels and your ideal body weight you will feel your confidence and health greatly increase. Start to build the habits that will increase your enjoyment and quality of life today!  I have every confidence that you can make this a part of your life and that you can:

  • Lose excess weight
  • Firm and tone your body
  • Raise your metabolism and
  • Create a balanced lifestyle of these positive habits

Your Game Plan

There are four aspects to achieving and maintaining a healthy, fit body.  These are:

  • Nutrition
    • What you eat, when you eat it, and how much you eat of it.
  • Cardiovascular Training
    • Working out your heart – and burning calories by moving your body.  Basically, any continuous activity that makes you sweat.  Excellent examples include: walking, hiking jogging, swimming, cycling, various fitness classes, and a variety of sporting activities.
  • Resistance Training
    • Anything that gives your muscles resistance to work against.  This can include weight training with free weights, resistance bands, exercise balls, and even your own body weight.

And finally, the most important item that ties the other three points together…

    • The number one reason most people fail in achieving their weight loss and fitness goals is because they fail to make it a long-term lifestyle choice. This is where accountability and motivation are most useful.
    • Whether you try it yourself, involve some friends, or work with a professional fitness trainer, you must apply the most up to date nutrition, cardiovascular and resistance training information available to you. Further, if you work with a fitness trainer you can be 100% confident that your weight loss and fitness program is specifically created to give YOU maximum results in minimum time.

Getting The Edge

To ensure that you get quick and permanent results I suggest that you hire a qualified and experienced Personal Trainer who will not only educate you, but will also provide the fuel for motivation and success in the form of accountability.

Combining the four points listed above are the most effective and proven way to create your lean, toned, fit and strong body – and have it last a lifetime. The following section will dive into each topic and provide all the “gems” of information you need to effectively reach your fitness and weight loss goals.


Nutrition? I thought we were talking about being fit and toned!?

If you haven’t figured it out already, nutrition is a huge part of you health and appearance. Some professionals will attest that as much as 80% of your weight loss and health results are based on what you eat, when you eat, and how much you eat. This means that you could workout all day long, but if you are eating junk, your body will show it.

DIET:  The word alone can make people cringe – as they guiltily think of the drive thru lunch they just ate or perhaps conjure up visions of restrictive and dangerous fads.  The problem with the word “diet” is that it leads people to think of temporary solutions.  A healthy diet (think “nutritional plan”) is a lifelong process with both short and long-term goals in mind.  While portions and types of food may change slightly over time, the key concepts should remain the same.  Essentially, you must provide your body with the highest quality, unprocessed nutritional sources.  Combined with daily physical activity, this will help you stay healthy, fit, and able to live your entire life to the fullest!

Nutrition is a subject that people spend their careers studying and takes volumes of books to explain in detail. My objective is to teach you how to create a healthy nutritional plan that encourages your body to burn fat rather than store it. You don’t need overwhelming science to “get” this.

Healthy eating needs to be well rounded with the proper amount of nutrients, vitamins and minerals.  The best place to start is by eating the best quality natural (unprocessed) foods that you can get your hands on.  Once you have mastered this important aspect, there are more detailed approaches to fine tune your nutritional needs, but many people get lost in these smaller details and forget about the basics.

The first thing that you need to know about nutrition is this fact: Eating small meals every 3-4 hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people in general abide by – and so should you.

Eating right when you wake up is vital to breaking the fast your body enters every night (hence the name “breakfast”)!  About 3-4 hours after you eat, your body begins shutting down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. After all, if there’s famine you’re going to want your body to work “efficiently” by storing fat, and using it slowly.

However, you don’t want your body to store fat and burn it slowly now, right?  Since there is no food shortage or famine at the moment (and there likely wont be one any time soon) then it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body by sending signals that it is healthy, well fed, and not in need of extra fat storage, you need to reprogram your metabolism. Here are the best ways to do it:

  • Start your day off with a larger (compared to the other meals in the day) healthy meal.
  • Continue to eat small amounts every 3-4 hours throughout the day.
  • Choose the healthiest, whole, unprocessed foods possible.

What should you eat?  In this report, I am just going to give you general guidelines – since we would have to sit down together to create an exact fat burning meal plan customized for your body.

Every person has a different metabolism and will need different types and proportions of food to fuel their body.  I’m sure you know of people who seem to do well on different types of food than you do.  For example, some people will perform best when they eat foods higher in protein and fat while others like more carbohydrates with lighter meats, fish, and less fat.  As I said earlier, everyone is different!

The guidelines listed below are starting points for the three basic metabolic types (protein, mixed, carbohydrate).  From here, everyone will be located somewhere along the continuum from protein type to carbohydrate type. To find out what type you are,  click here to download our FREE metabolic typing questionnaire.

It’s OK if you have a little difficulty answering the questions as most people have never really put much thought into how they feel when they eat (other than being full)!  Once you start paying attention to all the information your body is giving you, it’s common to have your answers change.  At FRESH!, we’ve noticed that those people with the worst eating habits will have their answers change the most once a healthy eating plan is followed.  If you require more help setting up a customized nutrition and meal plan, just call one of our Holistic Nutrition and Lifestyle Coaches to set up a short consultation.

The guidelines listed below are a basic starting point to eat for your metabolic type.  By choosing the proper proportions of healthy, whole foods, you will be able to lose body fat effectively while increasing your health and energy levels!


Each meal that you consume needs to have calories coming from protein, carbohydrates and fat (called macronutrients) in the proper proportions required for your metabolic type.  It is important to have each of these macronutrients at every main meal (and most snacks if possible)…and in the correct proportions!  If this is provided, your body will digest and absorb the food optimally.  When meal proportions are incorrect, your metabolism will be thrown “out of sync” and create a number of physical symptoms ranging from minor to severe.

When proper food choices are made (whole, unprocessed foods) and proportions are correct, your body is getting what it needs for optimal function, and you will be less likely to overeat at each meal!  In addition, the increased fat and protein in your meals (compared to the massive excess of processed carbs that many people consume) will help you feel satisfied after eating your smaller portion and keep you from getting hungry again right away.

Hold your horses…

Don’t go and cut all the carbs out of your meals just yet. We all saw what the low carb craze did for the country. People actually got fatter! Cutting carbs could cause a whole new “house of cards” effect and your body will once again go into fat storage mode. Believe me, you don’t want that!

Remember, CARBS ARE NOT BAD, even for a protein type!!  You just have to pick the right types of carbs and maintain the proper proportions for your metabolic type.  Natural, whole, unprocessed sources of carbohydrate used in moderation are your ticket to healthy and permanent weight loss!


Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes walking, jogging, bike riding, swimming, playing sports, roller skating … you get the idea!

Cardiovascular training is used to burn calories, practice a variety of movements and to improve one’s overall conditioning.

Why should I train my cardiovascular system?

Walking, jogging, biking … they all seem to take so much effort! Why should I make myself do these when I don’t enjoy them? While cardiovascular training may seem like a chore, you will be more than willing to hop on a treadmill after reading the following benefits to cardiovascular training!

Besides, it’s just a matter of finding something that you enjoy…or doing it for the benefits until you start to enjoy it!  Believe me; it will happen sooner than you think if you give it a chance.

Weight Loss

Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your body’s decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.


When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache, you know without a shadow of a doubt that you are out of shape!

When you train your cardiovascular system you will begin to find that you don’t lose your breathe as easily under what you previously considered “strenuous” activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body, and if you want to enjoy the new body you are about to create, then wouldn’t you want to have a healthy heart along with it? I know of a few heart surgeons who would agree with me.

Disease Prevention

Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm yourself against these and many other ailments.

If you still aren’t convinced that cardiovascular training is for you or if you get bored easily by traditional methods, keep reading below as I’ve got an alternative for you!


Remember what I mentioned at the beginning?  Resistance training is anything that provide a force for your muscles to work against.  The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands. Using your own body weight is another way to challenge your muscles.

Today you have many options when it comes to resistance training – but they all have one thing in common…they will change your life!

Why should I lift weights?

Weight lifting isn’t a macho guy thing any more! I mean, last time I checked, my most successful clients haven’t been registered for any upcoming bodybuilding shows.  However, they are now leaner, stronger, fitter, athletic, and look fantastic!

“But I don’t want to look muscular and bulky.”

I cannot tell you how many times I have gotten this reaction from women when I encourage them to lift weights! The critical thing here is that in order to be fit and toned you MUST lift weights! No, don’t give me that horrified look! Resistance training can literally change your entire body, let alone your self-confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking and feeling 10 years younger.

Read on to learn the benefits of Resistance Training.


Resistance training is the one thing you can do to elevate your metabolism for hours after a workout (if done correctly). Cardiovascular workouts are effective and necessary, but, after a traditional cardiovascular workout your metabolism is only elevated for less than an hour before going back down to normal.

On the other hand, resistance training will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more toned.  In the short term, your metabolism can be raised for up to 24 hours from a good resistance training workout due to this repair process!

The long-term metabolism process takes a little more time and energy (AKA calories). Once you’ve added muscle tone to a given area on your body it now takes even more energy to maintain this muscle.  Here is the essence of why resistance training is such a metabolism booster:

  • Resistance training breaks down muscle fibers.  The rebuilding process takes energy.
  • When these muscle fibers have been rebuilt they are stronger, toned, more firm, and now take greater energy to maintain.
  • The result is a higher metabolism all day long.

It’s a simple concept, yet so effective!  Here’s an excellent example of how resistance training can literally change your life!

  • 1 pound of muscle burns about 50 calories a day
  • 1 pound of fat burns 4 calories a day

After reading these numbers, think about your own body.  How much of your weight is “working for you” rather than “working against you”?  Trading 5 pounds of fat for 5 pounds of muscle will allow you to burn an extra 250 calories PER DAY!  Did you know that 1 pound of fat is 3500 calories?  It means that your new muscle would allow you to LOSE 1 POUND EVERY 2 WEEKS WITHOUT DOING ANYTHING ELSE!!  That doesn’t even include the calories you burned while working to build that muscle!  With that included, you would be on track to LOSE 1 POUND OF FAT PER WEEK!  A well-designed resistance training program will get your body working for you…all day, every day!

Toned and Sculpted

Resistance training is responsible for the beautiful sculpted and toned look that many athletes sport. As mentioned in the metabolism section, resistance training breaks down muscle fibers so that they can rebuild stronger. These strengthened fibers are denser than the weaker ones that they are replacing, thus resulting in a firmer, tighter feel.

Since we know that muscles consume more energy than fat, it is safe to assume that when you increase in muscle you will also decrease in fat. (This is of course assuming that your caloric intake does not increase and that your cardiovascular activities do not decrease).

Due to this decrease in fat, the shape of your muscles will start to be unveiled by the shedding of the extra fat tissue that covers them. Now that’s body sculpting!

Healthy Bone Density

Millions of people are diagnosed with Osteoporosis every year. Did you know that like so many other diseases facing our society, Osteoporosis is almost completely reversible and preventable? Doctors say that resistance training is one of the best activities you can do to strengthen your bones and repel, and even reverse the damaging effects of Osteoporosis.

When your muscles are acting against a resistance, the force of pushing or pulling will influence your entire body. These forces result in your bones, tendons, and ligaments getting stronger in addition to the muscles.  Your body is a smart system and everything adapts to the forces you put on it. If your muscles were stronger than your ligaments and tendons then they would snap right off of your bones. Your body was designed in such a way that it learns from every stimulus and it adapts to perform better.  Keep in mind that your body also adapts VERY QUICKLY to lack of activity!!  Many people are familiar with this adaptation, but the good news is that it can be changed by following the simple lifestyle habits that we’ve discussed!

Earlier I mentioned an alternative to traditional cardiovascular training?  I want to quickly discuss that now.  Remember that the definition of cardiovascular training is “a prolonged movement based activity that keeps your heart rate elevated”.  That means you can get the same, or even greater benefits by doing specific types of resistance training!  I’m sure you’ve heard of “circuit” training.  While this is nothing new, if done correctly, you can get all the benefits of strength training, along with an excellent challenge to the cardiovascular system.

If you are thinking, “Great, cardio was too difficult, I’m glad Tim said that I don’t have to do it”!  Keep in mind that I said nothing about this alternative method being easy.  Contrary to what the media and advertising will tell you, THERE ARE NO SHORTCUTS TO SUCCESS!  The exciting news is that with dedication, hard work and professional guidance, you will see fantastic results that will astound you on a daily basis!

Other Benefits to Resistance Training

  • Increased Strength
  • Improved Coordination
  • Raised Self Esteem and Renewed Confidence
  • Feel Good Endorphins

Well, the secrets to lasting weight loss have been revealed. There are no pills to take, machines to buy or crazy fads to follow.

By now you are convinced that resistance training along with cardiovascular training and a personalized nutrition plan are going to be worth your time.

Just giving you this valuable information is not enough. If I only did that, and stopped there, I simply would not be doing you or myself any justice.

Therefore, I’m going to go further to ensure that you receive the most accurate solution to your fitness and weight loss problems.

You are already a member of FRESH!, so getting the best training and resources available.  However, none of the information I’ve talked about will be useful if it isn’t applied over the long term.

That’s why I encourage every member of FRESH! to reserve a few one on one sessions with our expert Wellness Coaches to make sure they get the most out of their program.  This is especially important if you are in a group program, where you may not get as much opportunity to delve deep into your own individual needs.  There is no substitution for working one-on-one and getting such a high level of personalized attention.

During these Private Sessions, our amazing Wellness Coaches will walk you through every step to creating successful change in your life.  This is essential to building a strong foundation for future results!  Here are just a few of the topics that will be covered…

  • Setting SMART Goals for the short, medium, and long-term success
  • Understanding your Metabolism and its role in your personal nutrition plan
  • Getting started on a realistic nutrition plan to reach your goals
  • Identifying and overcoming barriers in your life to ensure you reach your goals! Once again, there is no substitute for sitting down face to face with an expert and having them guide you step by step towards success. This time is more valuable than years of struggling to do it on your own!

    Just click the button below to request a session and our coaches will contact you in the next 2 business days to set up your appointments.click hereP.S.  By clicking this link, you will receive 20% off our regular coaching rates for your 1st 4 sessions! (This offer is valid one time only for new customers).