Dan Go

Markham Personal Trainer Helps Nathalie Lose 25.2 Pounds and 5 Dress Sizes

Markham Personal Trainer Helps Nathalie Lose 25.2 Pounds and 5 Dress Sizes

Full name and occupation – Nathalie Côté, Business Consultant

Age – 39

Heaviest Weight -176.2 lbs (in March 2015)

Current Weight – 151 lbs

Total Weight Loss – 25.2 lbs of total weight loss

How many inches did you lose with our program? After two of Dan’s 6 week transformation programs programs I lost 7.4 inches overall.

How many dress sizes did you lose with our program? I went down just over 5 full dress sizes since I started the program last September.

What kind of workouts were you doing before? I was not working out on a regular basis and when I took the time to do it, I was doing cardio training only. Mainly spinning and cycling

What kind of workouts do you do now? I am doing a minimum of three Metabolic Resistance Training workouts with Dan’s gym and one cardio workout (running or spinning) per week. When I am travelling for work, I am still working out on my own.

How was your nutrition like before? I was not eating enough and I was not always choosing the right food especially when it came to snacking before diner.

I was also eating out a lot and was not always taking the time to make the best food choices.

What’s your nutrition life like now? I am taking the time to plan ahead and to make the right choices. I am tracking all my food intake to make sure eating enough of the right stuff.

What is your eating schedule like today?
1. First meal between 8:30 and 9:00am
2. Second meal between 12:30pm and 1:30pm
3. On workout days I have a little snack around 4pm
4. My last meal between 8-8:30 PM and when I am not working out I am having my last meal around 7:00pm

Why did you choose this schedule?
Because it works for me and my work/workout schedule and I can stick to it even on weekends.

What are your days like today?
I have so much more energy, I am feeling stronger and I am making time for myself.

How do you maintain the weight?
I plan, plan, plan and make time for myself!! I usually plan and cook my meals for the week on weekends.

I also look at my schedule for the week and plan my workouts.

When I work in the office, I make sure to pack my lunch, snacks and drinks the night before so I can just grab it and go in the morning. This way I am not tempted to hit the food court at lunch time.

I try to stay as active as possible during the week.

Looking back now, what are you most proud of? I finally managed to do a few pull-ups and I can do more than two push-ups in a row!!

What are the keys to your success in transforming your body? I worked really hard towards my set goals and I followed the plan and instructions closely. The support and advice I received from the amazing coaches at Go Girl Body Transformation, from Dan and from the wonderful ladies I’ve met at GG is also a huge part of my success.

What’s your advice for people struggling with transforming their body?
Be patient with yourself, don’t make excuses, follow the plan, don’t be afraid to reach out for support and sign up for one of Dan’s 6 week programs 😉

Markham Personal Trainer Helps Layal Lose 78 Pounds and Dropped 8 Dress Sizes

Markham Personal Trainer Helps Layal Lose 78 Pounds and Dropped 8 Dress Sizes

Layal S, Teacher


Total Weight Loss
I’m currently down 78 pounds and counting

How many dress sizes did you lose?
8 dress sizes lost

What kind of workouts were you doing before?
I was dabbling in a little bit of everything before.

I initially started off with some weight training and 40 mins of cardio 4-5x a week. When I began to see some results, I would veer of my plan, and did a little bit of Yo-Yo’ing.

I also joined the P90x craze, and saw some results, but I never stuck to anything long enough to reap in the benefits.

When I had gained weight, yet again, I thought it would be best to invest in a personal trainer. Even with the help of a professional I was not seeing the results I wanted to see, both physically and mentally.

I was putting in way too much hard work, and the results were just not measuring up.

What kind of workouts do you do now? 

I joined Go Girl Body Transformation which is a training center for women and I do the Metabolic Resistance Training classes 3/4x a week

A video posted by @namastayinthegym on

The girls and trainers here are so motivating and do not accept anything less than your best when you come to work out with them.

They constantly remind you to take out words like “I can’t” from your vocab and push you no matter where you are in your abilities. The thing I like most about this body transformation center is that they hit you with new moves all the time.

You are never bored, and they are constantly challenging your body and strength. It never gets old. It’s with GoGirl that I finally started to see the results I wanted. They really work on transforming who you are from the inside out.

I haven’t experienced this anywhere else. I also take part in their Strength training class 1x a week.

How was your nutrition like before?

I was a vegetarian for 8 years, and when I decided that was going to be my lifestyle, I ate what
I loved to eat most…CARBS. I did not discriminate. All carbs were good in my eyes.

When I decided it was time to do something about my health, I thought it would be a good idea to reintroduce some animal protein back into my life.

I would typically have 50% of my plate be veggies, 25% carbs, 25% protein.

I would only be consistent with how I ate months at a time. I would always go hard for a certain amount of time before I’d let loose again.

What is your nutrition life like now?
Intermittent Fasting is my way of life.

Fasting teaches you a lot about your body and when you really have to eat, as opposed to when you want to eat because of how your breaks at work flow.

I usually stay away from anything that has gluten or “processed” carbs.

I have also learned a lot about my body and how it reacts to different foods.

I typically eat at 12, 4 and sometimes at 8 on the days where I am strength training and I find I need the extra food.

My plate these days looks a lot greener than it did when I was a vegetarian. I also don’t have a hefty amount of animal protein; it’s just a personal decision. I stay away from anything processed MOST of time (we’re all human).

I find that when you begin to eat whole foods, and appreciate where your food comes from, you learn to become more satisfied with what you have, as opposed to what you may have chosen to eat in the past.

What is your eating schedule like today?
I eat three times a day.

My eating schedule is usually 12, 4,and 8.

Why did you choose this schedule?
I listened to what my body needed. Eating a full on meal at 6 am when I wake up makes me feel uncomfortable.

A 12pm breakfast is the happy medium for me.

I also appreciate that my last meal is at 8pm (eating at night time was something I always did!)

How do you maintain your current weight?
I stick to what has been working. If I have learned anything, it’s that consistency is KEY. It’s taken a while to get to where I am, and there are still many goals that I’d like to reach.

Having the ability to self-reflect to see where you have come from and to really think about what has worked and what hasn’t really helps me to keep looking forward.

Looking back now, what are you most proud of?
There have been so many ups and downs, so the fact that I have never given up is what I am most proud of. It’s so much easier, especially when you are not seeing results, to scrap your plans, and give up.

What are the keys to your success in transforming your body?
Letting everyone know what my plans were really helped me be accountable for the goals I was working towards.

Keeping a tight knit group of friends who are going to support you is also important. You don’t want to keep any negativity in your life.

I’m also speaking about self-negative talk. You need to get rid of that.

Find somewhere you enjoy working out, it should never feel like a chore.

Staying consistent is major in achieving your goals. (in your workouts/meals)

Make a plan, follow it.

Take advantage of your rest days. Recovery is important.

Know that you are human, and you’re going to make mistakes.

There are going to be days were you will probably have nachos, and cake, and beer (ooopsies) but that’s alright. You need to leave room for error. Nobody is perfect.

When you set goals for yourself, make sure they aren’t ones that are only concerned with weight loss.

Transforming your body in my opinion means more than seeing the number on the scale drop.

What’s your advice for people struggling with transforming their body?
Stay positive and don’t worry about how long it will take.

Chances are that you are not where you currently are because of bad choices you made overnight, so don’t expect overnight results. It’s just not going to happen. If you work hard enough and put in the effort and hard work, it WILL pay off.

If you half-ass something, then don’t expect to receive anything less than half-ass results.

Make sure that you are working towards goals that you have put in place for yourself, not goals that someone else has put in for you.

Trust and learn to enjoy the process!

Markham Personal Trainer Helps Alka Lost 47 and Dropped 6 Dress Sizes From Her Body

Markham Personal Trainer Helps Alka Lost 47 and Dropped 6 Dress Sizes From Her Body

Full name and occupation – Alka Thapar, Physiotherapist

Age – 35

Total Weight lost – 47 lbs and counting!!!!

How many inches did you lose with our program? I am proud to say I have lost 27.9″ off of my body!!

How many dress sizes did you lose with our program? 6 dress sizes depending on the store/make

What kind of workouts were you doing before? None… After having two kids between 2012 and 2015 I had myself convinced that I was too busy to workout.

I was devoted to taking care of my family as a stay at home mom and made every excuse to not workout, from lack of sleep and fatigue to no time. In January 2016, I decided it’s time for a change – now or never and I joined GG’s 6 week transformation challenge.

What kind of workouts do you do now? I joined Go Girl Body Transformation, where I workout 3-4x per week doing group exercise classes that combine the perfect mix of cardio and weight-training with something new every day!!

The trainers keep it fresh, fun and challenging, so you never get bored!!

How was your nutrition like before? I am a self-proclaimed foodie:  I discriminated against no foods and ate until I was completely stuffed.

Pizza is an all time favourite (still is!) and I love pasta, rice, potatoes – all the good stuff! I ate anytime and all the time – whether I was hungry or not, it didn’t matter. Food was something to turn to when I was hungry, tired, bored, it was always there.

What is your eating schedule like today? Now I follow a three meal a day plan, as was advised in the 6-week transformation challenge.

I try to stick to an 12-4-8 plan (eating at those times, but sometimes veer off if we have social engagements – I mean life happens!) I also drinks tons of water… I am nursing my little one so need to make sure I keep hydrated!

Why did you choose this schedule? I chose this schedule because it works for our family.

How do you maintain the weight? I am still losing weight! Slow and steady but it is still coming off. I plan to continue working out and eating on this plan indefinitely. It is a lifestyle change for me, not a diet so I will continue for the long haul.

Looking back now, what are you most proud of? To be completely honest, I am most proud of putting myself first for once in my life.

As a devoted wife and mother, I really let myself go. I sacrificed my health for the well-being of my family, not realizing that a healthy me is what my husband and kids really need. What good am I to anyone else, if I can’t take care of myself.

What are the keys to your success in transforming your body? In one word consistency.

Being consistent with my meal plan and workouts has kept me motivated as I see progress on a daily basis, not only in my weight loss, but with some non-scale victories too: inches lost, the way clothes fit, the glowing skin and the abundance of compliments from family and friends!!

I recently got carded when buying a lottery ticket… That made my day (or month!!). The cashier was so embarrassed when she saw “1980” for my date of birth, but I assured her not to be – that I was flattered!!!

What’s your advice for people struggling with transforming their body?  I am not a professional in this department, but from my personal experience all I can say is make yourself a PRIORITY.

Once you decide that you are worth it, nothing can stand between you and your goals. Focus on the day to day – the clean eating and physical activity/exercise. Everything else will fall into place, one day at a time.

Without hesitation I would recommend joining GO GIRL, or at the very least coming for a trial class to see if it is the right fit for you. It will be the best decision you make for yourself.

The trainers, staff and Dan all make this a “family” environment, where you are happy to be yourself, you feel accountable but not pressured and you make some lasting relationships with strong, powerful women all on a path to a stronger, happier and healthier version of themselves.

Always remember that you are worth it… Trust the process… #NFE💪

Markham Personal Trainer Stories

Markham Personal Trainer Stories

Lina Della Serra – Markham Personal Trainer

I joined GO GIRL Transformation Center at the end of 2010 after a stress filled year with no physical activity. I had gained 14 pounds in one year and was frustrated and afraid that this was the mid-life spread that was now creeping up on me, but I also knew that this was an excuse and I needed to do something. I surfed the net and found Go Girl Bootcamp, I read Dan’s and Rosie’s testimonials and decided to give it a try with very little expectations. Little did I realize just how significant that decision would be for my life.

I remember my first trial class, I was so exhausted all I could think of was how I was going to get through the class and how could I ever sustain a workout program this intense. Well 2 1/2 years later I am still here and now find it hard to stay away on the off days!

Since I joined I have lost 28 pounds of fat, I dropped 5 jean sizes, 8 inches off my waist, 4 inches off my hips, I feel energetic and on my way to feeling and being fitter and healthier than I have ever been…and that includes my 20’s! It has also changed my limiting beliefs about what is possible for my body.

I have changed my perspective on exercise as well, and no longer look at my workouts as only a means to burning calories, but an opportunity to grow stronger, to feel revitalized and energetic, to push beyond my limits and to simply enjoy the opportunity to move and share space with a community of woman that inspire me with their own stories and successes everyday.

These woman, lead by the amazing trainers are the reason that I have began to take on fitness challenges and train for races that I thought would never have been possible at this stage of my life. I am so grateful to the amazing trainers and every girl that i have worked out with at Go Girl for believing in themselves enough to show up …for it gives me the courage to believe and to show up for myself!

To any girl that is thinking about joining I would can only say you write your own life story …. what do you want yours to say?

My life before joining GG transformation centre was being active the as much as I can. I joined a gym 2 years prior to GG which meant going to the gym 3-5 times a week and if not the gym, doing some kind of physical activity.

I can confidently say that I lost 35-40 pounds on my own. When I joined GG just over a year ago, I felt like my weight hit a plateau and really wanted to build body strength and tone; I haven’t looked back since!

Since joining GG, I participated in my very first program with the SI6 second group of girls. I lost 8 pounds which was my goal and 2 inches off my waist.

If you’re on the fence about joining, JUST DO IT!!! Don’t ever doubt yourself; when you join GG Transformation Centre, you will automatically be welcomed and supported by not only amazing and dedicated trainers, but also fellow members who will support you 100% and push you to be the best you can be.

Pamela Seto – Markham Personal Trainer

My life before joining GG transformation centre was being active the as much as I can. I joined a gym 2 years prior to GG which meant going to the gym 3-5 times a week and if not the gym, doing some kind of physical activity.

I can confidently say that I lost 35-40 pounds on my own. When I joined GG just over a year ago, I felt like my weight hit a plateau and really wanted to build body strength and tone; I haven’t looked back since!

Since joining GG, I participated in my very first program with the SI6 second group of girls. I lost 8 pounds which was my goal and 2 inches off my waist.

If you’re on the fence about joining, JUST DO IT!!! Don’t ever doubt yourself; when you join GG Transformation Centre, you will automatically be welcomed and supported by not only amazing and dedicated trainers, but also fellow members who will support you 100% and push you to be the best you can be.

Yeeshin Loh – Markham Personal Trainer

My fitness life before bootcamp was a cycle of failed attempts. I was never able to keep myself motivated and on track enough past the one or two times that I got myself pumped up for.

As of right now, working out is like an amazing drug to me. I just crave for it more and more. I try to go to Markham bootcamp classes three times a week, and I also incorporate at least three yoga classes as well. When I am in yoga, I find that the strength that I have gained and the persistence to push on in bootcamp allow me to challenge all of the poses that I used to only admire in magazines.

Although I still have a long way to go, I am now stronger physically and mentally. My energy level has increased, I am leaner and stronger, and I am in the best shape of my life since having my daughter. Being able to push through the workouts gives me confidence to challenge things that I would never have done before.

I would say “What are you waiting for? You have nothing to lose (but weight) and a whole lot to gain”. Go Girl Bootcamp isn’t just a place to go to “try” to get in shape. You get results because there are wonderful coaches to help keep you on track and make sure that you are doing things correctly to get those results. There is also the community vibe that is absolutely incredible.

On the days where I thought I couldn’t, I looked over and saw ladies ten years older than me, ladies who have just had babies, and other mothers just like myself with a crazy schedule who manage to dedicate that one hour to themselves and we all push on together.


Markham Personal Training Helps Ashley Drop 52 Pounds and 5 Dress Sizes

Markham Personal Training Helps Ashley Drop 52 Pounds and 5 Dress Sizes

Meet Ashley.  She had been working with a one on one trainer before coming to us and in her own words she had gotten more results in 6 weeks with our program than in the 5 months she worked with a trainer.

She came to us with an open mind, trusted our body transformation process and her results show.

Here’s her story:


Name – Ashley DeStefano

Occupation – Teacher

Age – 32 years old

Total Weight Loss – 52 pounds of weight loss

Total Inches Lost – 24 inches lost (only measuring the waist, hips and chest)

Dress Sizes Dropped – I went down 5 dress sizes

What were your workouts before?

Other than the 5 months that I was killing myself at the gym before my wedding in 2014 (5 days a week for 2-3 hours at a time – 1 hour with a trainer, 1 hour doing a class and then some cardio), I had never really worked out in a gym before.

I was always very athletic as a child and was into competitive sports and hobbies into my 20s, but after I began university I stopped being really active.

What are your workouts like now?

Now I work out 4-5 days a week for one hour at Go Girl Body Transformation (my gym) and I play soccer for an hour, once a week with friends and colleagues. At Dan’s gym I do high intensity Metabolic Resistance Training.

They are quick, but intense, and include full body workouts each time. They are different everyday. I do not dread them because of how quickly the one hour passes, how much the programs change daily and the fun and upbeat atmosphere that his gym creates.

What was your nutrition like before?

My nutrition habits were not great. I cooked at least 75% of my meals from scratch; rarely used pre made or packaged foods, and ate out a few times a week, if that. I thought I was eating well, but I was just replicating all the junk, prepackaged foods or the horrible things I would eat out.

I was making heavy, fatty home cooked meals instead. I had no meal schedule whatsoever, other than my daily lunch break at work. Some days I would eat once, some days I would munch all day! I ate what I wanted, when I wanted.

What are your nutrition habits like now?

Since joining the transformation centre, my nutrition habits and schedule have completely changed!

I eat 3 square meals a day, which include only the freshest ingredients. I still cook everything from scratch but I now understand how to eat clean and healthy and still make delicious meals.

I drink lots of water and I understand my body and what it needs much much more!

What is your eating schedule like and why did you choose this schedule?

I now eat my meals at 12pm, 4pm, and 8pm daily.

I usually get up at 6:30/7:00 and head to work for 8:30. I drink a litre or more of water before my first meal at 12:00 noon.

I finish work at 3:30 and have my next meal at 4:00, usually before I hit the gym. Later, I have my last meal at 8:00. I chose this schedule and it grew on me.

I am not an immediate morning eater, but delaying my first meal did take some getting used to.

I like this schedule because I like to eat at night. I always thought I “had” to eat my last meal by this magical time – 6:00pm so when I heard I could eat at 8:00pm I was very happy.

What are your days like now?

Maintaining the weight has been pretty easy because of my experience and what I have learned.

I work out 4-5 days a week for an hour, I keep my meal schedule consistent, I eat only whole foods and I plan plan plan. I plan my meals, plan my outings and plan my workouts.

I love it! It is not a “to do” for me, it is normal.

I understand what I need and what I want, and I enjoy my indulgences mindfully.

I can go out and eat, go on vacation and splurge, or have a “cheat’ in the staff room at work, because I know that the next day I am back to my norm, my new norm – which is clean and healthy eating and living.

Looking back what are you most proud of?

Looking back, I am most proud of starting something and sticking to it.

Following through with the goals and plans I made in in most cases, exceeding them. I am proud that I have managed to make this a lifestyle change and not just something I did.

What do you feel was the key to your success?

The key to my success… Honestly, Go Girl Body Transformation!

The trainers, the staff, all the other girls there and the community that GG is!

I think the fact that the atmosphere is so positive, the trainers and staff are so knowledgeable, and that the programs are so versatile and ever-changing, all attribute to my success and accomplishments.

Dan’s gym changes not only your body, but your mind as well. Learning about my body, eating habits, nutrition and having such a hug support system are what made me successful!

What would you say to anyone that is starting their weight loss journey?

For anyone struggling to lose weight or live a more healthy and active lifestyle I would tell them to find a program that supports the whole person.

Find a program that is not only about physical fitness but one that supports nutrition and a healthy mentality.

You can workout all you want, but if you are not eating well, being mindful and have a strong support system, you will not truly make a lasting change.

Thanks Ashley.

A couple things you can take away from her transformation:

1. She used a 12, 4, 8pm schedule and this allowed her to indulge in her nighttime eating.

I would say that 80% of students that walk through our doors are inherently nighttime eaters.

The way we approach this is by backloading our calories to later on in the day. We start their meals a bit later by delaying their breakfast and this allows them to easily fit the calories they need until nighttime.

There’s nothing inherently wrong with nighttime eating (something I’ll write about later) and, quite frankly, it’s more of a natural act for our bodies than eating breakfast first thing in the morning.

So if you find yourself getting hungry at 8pm, 9pm or 10pm then don’t fret. Just delay your first meal to correlate with your natural way of eating and you’ll be good to go.

2. She does Metabolic Resistance Training 4-5 times a week.

When it comes to fat loss and creating a lean female physique I don’t think any girl could go wrong with Metabolic Resistance Training (MRT).

When it comes to workouts you gotta match your workout the body you want.

Ashley’s main goal was to lose fat and gain a bit of muscle so MRT based circuits were the best choice in this case.

Thankfully, that’s what we specialize in at my gym.

Main principle to take away here is to match your workouts to the body you want.

Thanks again to Ashley for participating in this. She’s honestly a regular girl who made a decision to get in shape. She found a program that worked and trusted the process.

If she can do it then so can you.

My Twisted Story on How I Became a Female Body Transformation Specialist

Hey there, my name is Dan Go. I’m a transformation coach right now, but my life is much different than it was a decade ago.

You see, like most young people, I hung out with the wrong crowd in college. I started drinking on the weekends, smoking cigarettes and eating copious amounts of junk food like a fat slob.

I could literally finish a big bag of Ketchup potato chips in 5 minutes.

I was disgusted with myself.

I stopped being active, took on bad habits and I seriously had a bad relationship with my body. Even my family and friends would make fun of me because of my saggy body and huge belly.

It got so bad that I wouldn’t even take my shirt at the pool because I would so embarrassed about my fat belly and man boobs.

Then one day I was having fun with my friends at our local hangout spot. An ex-girlfriend (avec new boyfriend) came up to me and we started to chat.

But this was no ordinary chat. I felt as if she was trying to allude to something. Maybe it was my own insecurity but I felt as if she said this to proclaim that she made the right choice in breaking up with me.

She asked the fateful question that would change my life forever…

“Hey Dan, have you been working out? Your chest looks like it got bigger”

To which, an asshole friend proclaimed,

“He’s not working out…he’s just got man boobs!”

I felt like someone had stabbed me in the heart and twisted the knife.

I had let myself go to the point where I looked like I just didn’t care about myself but deep down inside I really did care…I just didn’t know where to start.

After that day I plopped myself down on my bed and made a choice right then and there that I would do anything I could to change my body.

I was determined to change my body no matter what the cost.

To lose weight I took desperate measures.

I was so desperate to lose weight that I started doing as much cardio as I could. So I hit the treadmill for an hour each time 4 days a week.

You’d think with all that activity that I’d be melting pounds off my body…but it didn’t work.

I still stayed at the same weight and my body still looked like a lump of fat.

I joined the local gym and went 5 days a week, hoping to see some semblance of results. Can you imagine my astonishment when I started gaining weight instead of losing it??

I ended up getting BIGGER.

I started getting bulkier and couldn’t even fit into my fat clothes anymore. This was NOT what I was expecting.

I bought aerobic DVD’s and they were a joke. They were so boring that I couldn’t get through 15 minutes of exercise before quitting. They are now collecting dust somewhere in my house. No wonder NO ONE gets results with those things.

I even used an expensive ab gadget that promised me a fantastic flat belly and smaller waistline. It turned out to be a waste of money which turned out to be a nice decoration in the middle of my TV room.

In a final act of desperation, I started taking fat loss pills but all they did was give me a racing heart beat and pounding headaches.

You know what? None of it worked for me. None of it! I was at the lowest point of my life. How could I work so hard and not get anything out of it?

To Lose Weight and Get Fit I Needed to Get Smart!

I finally understood that to change my body I had to follow success.

I bought every book and studied the programs made by the best fat loss experts in the world. I spent thousands of dollars on their products and coaching. I used my own body to see if their weight loss programs did what they really claimed they would do.

Some were good and some were bad.

I never gave up. I kept on trying until I discovered the most effective fat loss tricks ever discovered. I kept researching hundreds of books until one day I found the secret to losing fat permanently off your body.

After all of the study, experiments with different workouts and diets…it all started to click for me.

I realized that it wasn’t about being super strict with yourself. You didn’t have to be a workout or diet nazi to see results. All it took was finding the right strategy for your body. That’s all you need.

After 12 weeks, I couldn’t believe it.

I had lost 37 pounds of fat and did it at such a rapid pace that people couldn’t even notice me after one month.

My body started to look FANTASTIC. I was even told that I looked 10 years younger and I could feel it.

But the transformation didn’t end there.

My social life got better, I started doing well with the opposite sex (if you know what I mean..) and it gave me a confidence inside of me that I never had before.

What is even more wacky is that the same ex-girlfriend who was making fun of me when I was fat…started to come to me for advice on how to get back in shape.

Why Train Women?

It’s very simple actually..

My mom and my sister were the biggest influences on my life. If it wasn’t for their examples they set and the motivation my mom gave me …I wouldn’t be where I am today.

I also love training women. They just listen more and carry less egos than guys do.

And that’s it.

I just a guy that used a bad experience to transform himself and, over time, I wanted to train the type of people I enjoyed training most…

… and I couldn’t be happier 🙂

Talk soon,

Dan “Transormation” Go

Top 2 Things Missing From Your Fat-Loss Program

Top 2 Things Missing From Your Fat-Loss Program

I just got back from a pretty crazy trip from Jackson Hole.

I was there for a conference with a group of guys they call “The Brotherhood”.

And while it may sound like a cult of some sort, I assure you that’s it’s quite the opposite.

All of these guys are high performing entrepreneurs that I’ve known for the past 5 years who are dedicated to making the world a better place but also dedicated to living with integrity and being better people in the process.

And that is a combination that I can work definitely with.

Along with having a coach, two of the most important factors in getting any results in your transformation journey are:

Community and Accountability.

You’ve heard me say this before but no one is successful on their own.

There’s just no point to it and it sucks as a self-sustaining path to getting solid long term results.

Why do you need a COMMUNITY to hit your fitness goals?

Back when I was a one on one trainer transitioning into group transformation programs I found that I was getting BETTER results with the group than I was with my one on one clients.

I was dumbfounded.  Why would more individuals fall of their diets and get less results than women I trained in a group setting?

The answer was very simple..

Along with coaching accountability you need peer group accountability to achieve a goal.

Think about it as “peer pressure” but in a positive way.

When you are being coached in an environment where everyone around you is aiming for the same goal it almost forces you to live up to the same standards.

It is also based on a rule called “The Mastermind Group”:

When you are part of a group dedicated to achieving the same results as you are and..

When your are part of a group dedicated to supporting each other in their journey’s towards these results then…

It’s like a collective energy that just crushes your obstacles and pushes you towards your goals faster than you could working one on one with someone.

Just like Kristy did in our past 6 week challenge:

Also, one important thing to mention is this:

Women work much better in a positive supportive group environment than an individual one.

It’s one of the reasons we’ve been able to get incredible fat-loss results for thousands of women throughout North America.

But there’s one thing I’m missing and it’s the most important part:

Why do you need ACCOUNTABILITY to hit your fitness goals?

Very simple:  When left to our own devices we have a greater chance of failing.

Accountability is a scary thing.

It means that you will be held accountable to your goals by a coach and the group.

And that can be scary to a lot of women.

Because it means they’ll actually have to do what they set out to do.  No excuses.

So yes, accountability can be a scary thing but you absolutely need it to hit any goal you set out to achieve.

Just think back to the last time you tried to finish a fat-loss program on your own with no one to hold you accountable.

Maybe it was the last info product you bought on the internet 😉

Sure, maybe the first couple of weeks you were able to get results and feel good.

But what happened next?

At some point we fall off of the plan.

At some point we gain back everything we had lost.

At some point (usually 3 weeks in) we lose interest in the program and what we’re doing.

And that sucks.

A SOLID fat-loss program has accountability and community built into it.

There’s just no way around it.

Oh and add coaching to the mix too.

You need someone who has a track record of results to lead you down the path to your fitness goals.

Add all three elements of coaching, community and accountability to your fat-loss results..and you’ll hit your fat loss goals faster than ever before.

And you’ll actually get to keep them too because you have a community around you to keep you on track.

So where can you actually get all 3 of these at one time?

That’s where I come in.

For the past 8 years I’ve been dedicated to helping women get into their best shape in only 6 weeks.

Why only 6 weeks?

Because it’s what we’ve found to be the *sweet spot* for women to get life changing fat-loss results.

It’s a time frame that women can work with as well because it’s not too long that they’ll lose interest nor too short to not hit their fitness goals.

It’s the same program where you’ll be literally guaranteed to hit your fitness goals, be coached (and held accountable) by me personally hand-by-hand to achieve these results and have a community of supportive women around you to support you through the process.

If you’re down with that then you can sign up here:

Find out more down below…

==> The Only 6 Week Fat Loss Transformation Program In the GTA That Guarantees Your Results

Also remember this:

When we are sure that we are on the right road there is no need to plan our journey too far ahead.

No need to burden ourselves with doubts and fears as to the obstacles that may bar our progress.

We cannot take more than one step at a time” – Orison Swett Marden


50 Killer Tips To Transform Your Body (PRINT THIS)

50 Killer Tips To Transform Your Body (PRINT THIS)

I’m writing you this before I head off to Kauai, Hawaii for a little conference with some business brothers.

Gotta say that I’m super stoked for this as I’ll be reuniting with a lot of old friends and hopefully learning how to finally snowboard.  I’ll be sure to share some pics when I get back but before I left I wanted to send you this..

If you are new to transformation or even getting back into it then follow these 50 tips that will set your body up for good.

Through the past 8 years we’ve been doing this and if I could make this list 100+ things I would.  These are the same tips that’s helped thousands of women just like you achieve their fat loss goals:

So yes…they work very well 😉

Transforming your body is not only a physical process but a mental and spiritual one as well.  As your body changes you change and for the better.

Here are 50 awesome tips that we send our beginner transformation girls who do our 6 week programs.  Print this out and have it in a place where you can see it often.

50 Killer Tips To Transform Your Body (PRINT THIS)

1. Choose a Body Transformation program like you choose a house. The program has to have a right fit for you.  First thing is that your coach should have a big track record of results.  That’s a given.  Secondly, and what most people forget is that there should be a good community in place to help you towards your goal.

Community and accountability are the cornerstones to your transformation.  No one is successful on their own and that goes doubly for transforming your body.

2. Make short term goals.  Whatever it is – fitting back into an old dress, losing “X” pounds in one month, losing “X” inches in a few weeks etc..  It will help you stay focused.

3. Make action goals.  Just like short term goals help, actionable progress goals help immensely.  Make a goal to come to “X” sessions a week or to prep your meals on Sunday every week for 6 weeks.  Actions are paramount to your success.

4. Make friends.  Transformation is a team game.  Nobody gets good results by being the lonely wolf.

5. True success in transformation is related to how many lessons you learn from your failings, not how many pounds you lose.  Obstacles will happen.  It’s what you do with them that matters most.  There will be times where you gain weight or do something that’s off of what your diet prescribes.  You gotta learn from it and move on.

6. Promote positive vibes.  Don’t bring your problems to the gym.  Instead use the gym to escape your problems.

7. Don’t do things fast, do it right.

Failure and success are both choices You determine which one is your outcome. #TrustTheProcess

A photo posted by Go Girl Transformation™ (@gogirltransformation) on

8. Never compare your results to others.  Everyone transforms in different ways and your journey will be entirely different the person beside you.

9. Slow is fast and fast is slow.  Don’t aim to drop 5 lbs a week but have a goal to average around 1-2 lbs of fat loss a week.  This ensures your weight loss sticks for the long term.  Do things slow and be okay with slow progress.  Don’t rush.  Be patient.

10. Stop being your own auto mechanic.  You don’t fix your own car so why do workout you create on your own?  Same can be said for when you need a lawyer.  Seek help from the specialists.  Your progress will be faster and you’ll learn so much more.

11. Focus intently on what the instructor is saying in the workouts.  When following a program on the interwebs or doing one of our follow along workouts you gotta focus.  Keep your mind concentrated on what you are doing and what your instructor is saying. A focused mind is your best weapon in fat loss.

12. Workout with women who have already achieved what you want to achieve.  Women who are a notch above your level will push you to work harder and also inspire you to reach your goals.  Most women will avoid working out with someone more fit then them.  But doing so will only make you better in the end.

13. Workout with women who are at your own level.  Just as you need women who are a step above your fitness level, you need women who are at your level as well.  You need workout friends who are dedicated to achieving the same goal as you and will hold you accountable to doing so.

14. Take someone under your wing and help them (6 weeks after you’ve started).  When you are deep in your transformation game (6 weeks or more) it’s time to help other women who are just getting started. Lessons get ingrained in you by teaching others and 6 weeks is a solid time frame to help a complete newbie. This also keeps your highly accountable to stay the course.

15. Don’t workout with serious injuries.  A few days of rest are better than 6 months rehabilitation period.

16. Take time to practice planking at home.  It’s one of the best ways to work your abs and it also helps strengthen your body from your hips to your shoulders.  Remember: Body straight, Core engaged, Butt squeezed.  Doing this regularly stabilizes your hips and shoulders and makes your core stronger.

17. Have a deep understanding with the basic exercises (Squat, Deadlift, Back Rows, Pushups, Shoulder press).  These 5 exercises will serve the basis for all other exercises you do in any program.  Learn how to do them well and how to stabilize your position in each one.  This ensures you are strong out the gate and avoiding injury at all costs.

18. Body Transformation is more of a marathon than a sprint.  The habits you take with you are the ones that keep your body transformed.  Remember that we are building habits up rather than doing things for 6 weeks and letting everything go.

You may not be able to do everything perfectly, but believing and trying will slowly get you there.

A video posted by Go Girl Transformation™ (@gogirltransformation) on

19. 6 Weeks is a good time frame to get started.  The most energy you expend will be at the beginning of your transformation journey.  6 week programs are the “sweet spot” to start off your healthy workout and eating habits that ensure your goals a reality.

20. Remember that it takes 6 weeks to start your transformation, about 6-8 months to hit your goal and it will take another year at your transformed body to ensure your body stays at its new set point.  At the end of this journey is the continuation of the lifestyle you worked so hard to ingrain.

21. Our bodies have a set point when it comes to weight, inches and sizes of clothing.  You’ll notice that when you get to a certain weight subconsciously you will start doing things to creep it back up to its original weight.  It’s your body’s set point at work.  It’s like a thermostat that keeps the temperature where it’s at.  You gotta reset the body set point through consistently following the plan that helped you get there in the first place.

Most importantly, you gotta work through the inner subconscious issues that keep your body where it is.  If you don’t work through these then you will end up in a cycle of self sabotage (both conscious and unconscious).

22. Your inner world is more important than the outer world.  The things you say to yourself and the way you feel about yourself will largely determine if you feel “worthy” of attaining any goal.  Best way to find out if this is working is be aware of your thoughts and how you talk to yourself.  Are you your own best friend or worst enemy?

23. Your environment is stronger than your will.  The people you choose to hang around and the foods you choose to keep around you will largely influence your decisions.  So choose to hang around awesome positive people, let go of the energy vampires and keep great choices in your home and work.

24. Avoid criticism (of others and yourself) and envy.  It is always hiding somewhere inside.  The energy is depleting and it takes you off your path.  Focus on your journey and yours alone.

25. Don’t be afraid to ask questions to your coaches or your accountability group.  We are all here to help and the more you ask the more you get involved in your own results.

26. Follow a regular meal schedule.  We are creatures of habit and so goes our bodies when it comes to eating.  When you put your body under a regular schedule of eating your hunger starts to get under control, your diet is under control because you know where your next meal is coming from and you take control of your choices.

27. Eat 80-90% of your foods from whole food sources.  This ensures you get more nutrient value from your foods, reduces inflammation in your body, aids in recovery, satisfies your hunger better and it makes the digestion process so much easier.

28. Your portion sizes should be:  Half your plate is vegetables, protein is the size of your palm and carbs are the size of your palm as well.

29. Eat your carbs after your workouts.  The way we do it in our program is to eat your carbs you gotta earn them.  Our workouts also ensure you get the best benefit from your carb intake as they will replenish glycogen stores and aid in the lean muscle building process.

30. Your gut health is directly related to your fat loss results (and overall health).  Healing your gut allows the body to build a stronger immune system and produce the right kind of bacteria that tells your brain that it’s okay to feel good again. The health of your gastrointestinal system is extremely important to your overall well-being.  A good place to start reading about this is Brad Pilon’s book Good Belly, Bad Belly.

31. Drink 3 litres or more of water a day.  This helps aid in the fat loss process, helps eliminate excess water, aids in digestion, increases energy, makes your skin look softer and keeps your hunger at bay.  3 litres may seem like a lot right now but when you get into the groove of doing it it is super easy.

32. A good workout schedule when you’re beginning is about 2-3x a week with one day of recovery between each workout day.  This ensures complete recovery from your workouts and allows your body to heal.  As you are more used to your workouts you can increase them to 4-5 a week.

33. Recovery is just as important as the workout itself.  Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.  Recovery allows the body to replenish energy stores and repair damaged tissues.

34. Fat Loss workouts should be done in a circuit training format.  The fastest way to fat loss is to increase metabolism.  This means doing your workouts in circuits but…

35. Keep changing your workout variables every 3-4 weeks.  Work to rest ratio’s, exercises, tempo and everything else should vary often to elicit change from the body.  A good workout program will work up to these variables in a organized manner.

36. Challenge yourself with heavier weights.  Do what your body can do under good form.  Heavier weights help build lean muscle and this means bigger gains in the fat loss department.

37. Keep your form great 95% of the time.  Form keeps your body away from injury and ensures you are getting the best “bang for buck” doing an exercise.  The 5% is for when you attempt a heavy weight as you’ll most likely sacrifice a bit of form in doing it.

38. Stop one rep before failing on an exercise 95% of the time.  This keeps your form tight and avoids the injuries that come with forced repetitions.

39. Listen to your body.  If you are doing back to back workout sessions while feeling tired and lethargic take a rest.  Do this mentally as well as physically.

40. Take BCAA’s for workouts.  Metaburn workouts are high intensity and this is the only supplement you’ll need to take.  It will helps immensely with recovery and will help you build some lean muscle in the process.

41. Remember to grip your weights HARD.  The harder the grip on a weight the more it stabilizes your shoulders.  So grip them dumbbells hard like it owes you money.

42. Aim for quality over quantity when it comes to your exercises.  Do them slow until you get them right.

43. When learning become a sponge and approach learning with a child-like naiveté.  Turn off whatever voice you have in your mind and absorb all that you’re learning.  The beginner always gets better.  The person who knows everything will stay stuck in the mud due to their own ego.

44. You have to accept that weight loss is not a straight line path.  Some weeks you’ll lose and some weeks you’ll gain.  Put less emphasis on the weight and more emphasis on inches and how your clothing feels to not get caught up with the scale.


45. Transforming your body means taking complete responsibility.  You are the one that’s in charge of your time and you are the one in charge of the choices you make in life.  We gotta stop blaming others for our lack of results and really look inside and see how *we* are affecting our bodies.  Only then we can take the steps to do something about it.

46. No excuses.  Just solutions.  Now you’ve probably heard of the term, “You can have excuses or results…but you can’t have both”.

It’s as close to the truth as you can get. We all have different situations than each other. We are all dealing with different obstacles. Some are physical, some are environmental and some are unique.

One thing you gotta realize is that, for every excuse or obstacle you face, there is a solution to overcoming it.

Most times the obstacle is the solution. We just gotta get our minds around it.

When we argue for our limitations and obstacles we get to keep them.  So every time an excuse comes up or an obstacle stands in your way do a little mental jiu jitsu and come up with a solution for getting around it.

Truth is 99% of the time it’s not about the obstacle. It’s about us.  So lean on yourself, and if you’re so lucky, lean on your coaches and community to find that solution.

47. Focus on what you can control and let go of the rest.  We gotta realize that there are things in life you have control over and things you don’t.

Things you have control over…
* Your choices
* Your thoughts
* Your attitude
* How you respond to situations
* Your time (to a certain degree)

Things you don’t have control over…
* Other people (including your family, spouse, co-workers, friends etc.)
* The weather
* Your dog
* And everything else in-between

By taking on the challenge to transform your body you’ve chosen wonderful opportunity to finally take control of your life.  And how do we do this? We take control by putting our focus on what we can control and letting go of the rest.

Ultimate power in life comes from this one principle alone.

48. The most important person in this world is you.  It’s not your kids, it’s not your spouse, it’s not your mom or dad…it’s YOU.

Remember the last time you were about to take off on a flight and the attendant says to put your own mask on before putting it on your children?  Same thing here.  Taking care of yourself FIRST is akin to putting that oxygen mask on.  You gotta take care of yourself to be able to give 100% to others.

49.  If someone has done it before then you can definitely do it.  True or false:  Chances are that someone in a similar position as you has achieved what you want to achieve.

If you give it thought then this statement absolutely true.  The thing with our weight loss success stories is that there is nothing inherently secret or special about their transformations.

They just stuck to the process and got started.  When’s your time going to begin?

50. Join a coaching program.  The best and most guaranteed way to start losing weight, dropping dress sizes and finally reaching your fitness goals is by joining a program with a track record of results.

We’ve been doing this for the past 8 years and we’ve helped thousands of women just like you transform their bodies (and lives).

Again, you wouldn’t act as your own auto mechanic nor would you be your own lawyer…so why try and figure out your transformation on your own?

Stop getting in your own way and get help by the professionals.

Your transformation will become faster and more solidified long term this way.  So stop procrastinating and get it started.

Best way to get started?

Find out more down below…

==> The Only 6 Week Fat Loss Transformation Program That Guarantees Your Results