Your Guide Through Your Journey to Optimal Health


Getting Started

Learning how to shift your mindset from eating for entertainment to eating for energy is no easy feat. It seems that everything we do revolves around food and drink, making it difficult to stick with the concept of food as fuel. To get started, your “diet” should be something that is easy to maintain, and keep you feeling energized and vibrant.


Food and You

Our food today lacks the nutrients it once had fifty years ago, leaving us overfed and undernourished. Unfortunately, both processed and fast foods have become staples in our daily diets. Have you ever noticed how certain foods affect you? Certain foods leave you feeling energized, and others leave you uncomfortable, lethargic, and bloated. This is why a program or diet that works for your neighbor or your sister might not necessarily work for you. While strict programs might work in the short term, they usually can’t be maintained for the long haul. When looking at your nutrition plan for your lifestyle, you should consider your daily activity, stress levels, and overall goals. There is a combination of foods that will work for you to reach your optimal health, but it is truly a trial and error to find that out. You’ll want to consider which ratios of macronutrients are right for you – Protein, Carbohydrates and Fat will be the staples of your diet.



What do you think of when you hear that word? Just like you would do a “spring cleaning” in your house, your body could use that too. It’s good to take a break from processed and packaged foods for a while, and “clean” out our systems from the chemicals and additives that can be hidden within the food we eat. Eating clean, whole foods is a perfect way to detox your body from these.



It’s a necessity of life and it plays a critical role in your success. When I consult with a new client, I always ask how much water he or she drinks on a daily basis. The standard response is “not enough”. This always baffles me since most people are completely aware of it, yet do not make any concentrated effort to change. We have all heard for years, drink eight 8-ounce glasses of water per day. That sounds good, but let’s consider this: would you think a 120-pound, five-foot-tall female would require the same amount of water as a 170-pound, six-foot-tall male? The general rule of thumb is actually to consume half of your body weight in ounces of water. For example, a 120-pound female would start with 60 ounces per day. Then, we would adjust from there based on how you felt.

I have been working out with Deb since January 2016 and I feel great! She inspires me not only to work out and take care of my body but also to take care of my mind!

Molly Caldwell Kraut

I work with Deb long distance and she’s just been so awesome. I love that I turn to her with any questions and frustrations I have about my fitness and wellness. I’ve been working with her for almost a year and have so enjoyed and appreciated her encouragement and advice!! She really goes above and beyond to help me on my healthy fit quest.

Heather Ray Hodge

I look forward to my personal training sessions each week. I have been strength training with Deb since the end of August. Not only am I stronger, my balance has improved. My clothes are fitting better and some are now too big! Deb offers new challenges so that my workout does not get stale.

Donna Costa

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