Archive for the ‘Easy Ways to Lose Weight by Changing Simple Things’ Category



It’s time to finally meet the Owner of HBO Fitness, Holly Britni O’Neill.

Holly is a certified personal trainer who is passionate about fitness and working out. She has had her own struggle with weight and working out as many of us do. After a year of hard work she was able to lose 30 pounds and successfully keep it off. How did she do it?  Here are her tips to help you out.

1. Create an obtainable goal

Goal setting is the first thing you need to do to determine what steps you need to take to achieve your dream body. When creating a fitness goal you need to create a specific, measurable, realistic, and challenging goal. Here are some items to think about when it comes to creating the proper goal for your self.

  • What do I want to accomplish in 6 months?
  • What do I want to accomplish in the next year?
  • What is my dream accomplishment?
  • What is my objective (goal)?
  • What resources are needed to accomplish my goal (money, time, equipment, people)
  • What do I need to accomplish on a daily basis to reach my goal?
  • What are some possible difficulties I may have to overcome to reach my objective?

Once you answer these questions and have a solid obtainable goal you will be able to move forward with your fitness goal. We recommend writing your fitness goals on a piece of paper and posting it somewhere you will see it everyday to remind you of your goal. Great places to post your fitness goals is on the refrigerator, bathroom wall, in your workplace, etc.

2. Create a fun workout plan

We all know working out isn’t always the funnest part of the day but its very important to find a workout plan you will stick with. If you are one that thinks working out is boring, it doesn’t always have to be. The ultimate goal is to get you moving, so whether it be taking walks in the park, jumping on a trampoline, or dancing it can be incorporated in your workouts. Some of our favorite workouts include HIIT (High Intensity Interval Training), Pilates, and Weight Training. Do not be afraid to try new things.

To get some great out workout ideas follow our blog (we are going to be posting fun workouts at least once a month from now on) or try one of the free apps you can download on your phone/tablet. Here are some great apps we recommend Workout Trainer, Instant Abs, Instant Fitness, and Sworkit.

3. Track your calories

Counting and tracking your calories is the best way to lose weight. Your body burns calories regardless of movement. To find out how many calories your body burns at rest use a BMR (Basal Metabolic Rate) Calculator. The BMR calculator will provide you with the amount of calories you need to stay the same weight you are currently at. If you are looking to lose weight subtract 500 calories to your daily amount of calories you are allowed (do not do under 1200 calories, if you go under 1200 calories your body will go into starvation mode, which will not help in weight loss).  An easy way to track your calories for your goals is by using an app for your phone, that way you can log your calories every time you eat. Our favorite app for this is MyFitnessPal. With MyFitnessPal you can log all your food and it will calculate your calories needs with your fitness goals in mind. It’s a free and easy app to use.

4. Find Healthy Foods you’ll enjoy

We all know eating healthy sometimes can be difficult thats why it’s important to find healthy foods you enjoy and wont mind eating on a daily basis. Here at HBO Fitness we post recipes that are healthy for you but still taste amazing. Here are some healthy food ideas.

  •  Baked Potato ( Sea Salt, Light Butter, Low Fat Cheese, Hot Sauce)
  • Brussel Sprouts (seasoned with sea salt and pepper)
  • Baked Chicken (try different seasonings, buffalo sauce, fat free italian dressing, etc)
  • Cauliflower Pizza
  • Bananas & Strawberries with Lowfat whip cream or Peanut Butter
  • Salads
  • Steamed Broccoli w/ season salt and a sprinkle of low fat cheese
  •  Protein Pancakes
  • Carrots w/Hummus
  • Baked Sweet Potato Fries
  • Baked Egg Avocado

These are just a few tips to get you to where you want to be with your fitness goals. If you are looking for more tips and advance please feel free to contact us and we will be more than happy to help you. We offer motivation, diet, personal training and health advice. Contact Holly at or 619-988-0129 with any questions or concerns.




We live in an era where grabbing fast food is the most convenient way of eating with having a busy lifestyle. Eating fast food or going out to restaurants might be the easiest form of getting food quick but isn’t the best for that waistline. Most of the foods you get at restaurants are cooked heavily in butter, can be fried, is usually processed, and has a high fat content. All this equals weight gain over time (and money out of pocket).

There is a solution…

Preparing your own meals ahead of time doesn’t only save money but can help one maintain a healthy weight. When you prep your own meals you know exactly what is going in to your body which leads to clean eating. Planning ahead also keeps you focused on your weight loss goals. Prepping a weeks worth of meals even if it’s just your lunches will help you avoid getting something to eat on the go.

In summery, taking just a few minutes to prepare your lunches will not only help shed and keep off those unwanted pounds but put money in your pocket while doing it.


Every Monday until the New Year you can expect a new pointer from HBO Fitness on how to lose weight by changing simple things in your life that will make a huge impact on achieving your weight lose goals. We are kicking things off today by explaining how walking during your lunch will help you lose over 20 lbs a year. Most people underestimate the power of walking. Adding a 30 minute walk to your lunch hour, 5 days a week ends up equaling 150 minutes of cardio exercise every week. This level of activity meets the American Heart Association recommendation for Physical Activity in Adults.

The average American woman weights 160 pounds and the average American Male weights 195 pounds. Using the average weight, a female walking for 30 minutes a day will burn an extra 110 calories a day & men will burn an extra 135 calories a day. When this is done 5 times a week the average female will lose 2 pounds a month, while men will lose about 3 pounds. Two or three pounds doesn’t seem that large of a number but if it is look at as an annual weight lost, a female will lose on average 24 lbs while men end up losing 36lbs. Losing that kind of weight can take an overweight person into that normal, healthy body weight range which is an huge accomplishment from just changing what you do on your hour lunch break.

In summary the next time your bored on your lunch break, put down your smart phone, get off your favorite social network, go outside and take a walk around the city to burn those extra calories which will drop you at least two pant sizes.