There are 4 HAVE-TOs that we need to be successful. They are an unstoppable team when they work together and by using all of them you will achieve results…

COMMITMENT > MINDSET > NUTRITION > STRENGTH/RESISTANCE TRAINING

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​Commitment 
Any time you want to better yourself whether it is your mind or body, it takes time and commitment.  And commitment takes a bit of discipline and discipline is a good thing. I am not offering a “magic pill” or a quick fix diet that stays the same everyday. Life happens, goals change, lifestyles change, we adapt to workouts,  overtime everything changes and our diet does too.  It needs to be adjusted as our bodies and goals change. There is no “one size fits all” plan and there is so much information out there.  It can be overwhelming and impossible to figure what is a fad and what
​will really help you get results. I want educate you to build a plan, something that fits your lifestyle.  Something you can use for the rest of your life. It will take time and commitment and you will
need to trust the process, but you will see results and have this knowledge to use for the rest of your life.

Mindset
Mindset is everything!!!  If we don’t have the right attitude we will fail before we even start. CHANGE IS UNCOMFORTABLE. 
We are leaving what we know, what we have done for a long time.
Even if it isn’t serving us anymore, it is comfortable and comfort
is hard to leave. 
​
​I will provide support and tips to make change easier. 
There is a learning curve and you have to remember to go easy
on yourself and celebrate for taking that brave first step and
every step after that! 

Nutrition
Just about every diet out there boils down to calories and macros. They may claim they don’t but by eliminating foods, they are creating a calorie deficit and a specific macronutrient break down. I focus on calories and macronutrients (protein, carbs and fats), tracking them and knowing what you are putting in your body and how you are fueling yourself. It isn’t just calories in vs calories out, it is about what type of calories we are consuming. 200 calories of potato chips isn’t going to make you feel as full as 200 calories of meat and veggies even though they are both 200 calories right? 
You will learn…
•Why a calorie isn’t just a calorie and that the type, quality of them does matter for long term results.
•The function of each macronutrient and why we should not eliminate any one of them. 
•Not to focus so much on eating more or less but where our calories are coming from.
•Why tracking is so important and actually not hard! 
 
Training
If I could go back in time and give my little 20 year old self some advice it would be “pick up a damn weight”. 
My training sessions are all about resistance training or strength training and you are never too old to start. 
The benefits are absolutely endless but some of my favorites are

• Helps in body composition in creating lean muscle mass with a higher metabolic rate. (as in you will start                                  burning calories while you sleep!!)
• Protects bone density and muscle mass, reducing the risk of premature aging. 
• Improved performance in daily living!
• Elevates endorphins, creates a sense of well-being
• The more you train, the better you sleep!
• Helps you keep weight off for good!

These are only a few side effects, imagine if I could role just those up into a “magic pill” and market that I would be a gazillionaire!  I could go on for pages about the benefits, but why not just find out for yourself.  What about cardio you ask?  Well as you get to know me, you will learn more about why I don’t focus on cardio and more on moving in everyday life! ​

"I’ve always struggled with my weight for as long as I can remember. I’ve tired numerous different ways to lose weight and most of the time, these programs worked but only for so long. I always started out motivated, but I would fall back into my old ways and lose that motivation.
​I was even starting to accept the fact that I was overweight and that it was ok to feel like I did.

Then one day, Deb walked in my office. I knew her though work but didn’t know too much about her and what she was like outside the work environment. Little did I know, she would change how I see and feel about myself. The one change that she helped me make was my outlook on food. One aspect of my life that I struggled with and I still have to be mindful about is my relationship with food. I can now say that I make better food choices and reflect more about what I eat. This is a huge mental change for me! All this is thanks to Deb!
She pushes me when I need it, encourages me to keep me going strong and she changes my routine to keep me on my toes and ensure
​I don’t get bored with the workouts.

She adaptable, knowledgeable and encouraging plus she’s honest. Honestly: the one thing I always dreaded but it’s the most important part to be able to continue to make progress. I needed to hear what she had to say about my food habits and my workout habits plus I felt comfortable telling her the truth (the good and the bad). I would never be where I am today if it wasn’t for her and her help."

- Natasha Myler