Keep it simple!

Proven strategies to help you get (and keep) the body you want

You’ve probably tried multiple diet and workout programs in the past. And you’ve concluded that they simply don’t work in the long run.

Instead of the all-or-nothing dieting approach, I use a sustainable, practice-based approach to build healthy habits into your life, one day at a time.

The result? You’ll lose the weight (and inches) you haven’t been able to shed for years. You’ll have more energy than ever before. And you’ll build physical strength and find new confidence in your body.

Click here to learn more.

Small yet powerful habits to improve everyday life

Along with your nutrition habits, we’ll work together to create and practice healthy habits across every aspect of your life: from sleep and stress-management to movement and mindfulness. These new habits will help you feel more calm, confident, and prepared for each day—no matter what life throws at you. Click here to learn more.

Keep it simple!

Get the help and support you need with online coaching.  Follow the link below to get started. 👇🏼

https://www.dlffitness.com/online-coaching/copy-of-online-nutrition-coaching

keep it simple! 

Sign up here to get my weekly health and fitness tips.  👇🏼

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Keep it simple! 

Get the help and support that you need to get healthy and fit!  Follow the link below to learn more:  https://www.dlffitness.com/online-coaching/copy-of-online-nutrition-coaching

Keep it simple!  

 

it’s all about effort when it comes to exercise on a stationary bike and burning fat.  

keep it simple!  

For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity, or an equivalence combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

Click here to learn more about healthy living! 

keep it simple! 

• Don't use travel as an excuse to sabatoge your weight loss goals.  
• Know your calorie target and do your best to stay on target.
• Read nutrition labels.
• Only drink water and unsweetened green tea.
• Make time for exercise.  

Keep it simple! 

Watch the video above to get the answer!

It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500 - 1000 calories per day to lose about 1 to 2 pounds per week.

Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you’re ready to get started, I'’ve got a step-by-step program to help get you on the road to weight loss and better health.

Keep it simple!

Sleep is more than an eight-hour slack-off period.

When you sleep, you integrate the information you collected during the day and, believe it or not, you problem-solve.

According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.

Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of your weight loss program, according to research published in the Annals of Internal Medicine 

keep it simple! 

Walking is one of the best Exercises for those looking to lose weight.  

Keep it simple! 

Washington DC In-home Personal Trainer & Weight Loss Coach  

There are 3 things that you should avoid if you are trying to lose weight! 

1. Juices....  You should only be drinking water or unsweetened green tea if you want to lose weight.
2. White Bread....  Choose whole grain options if you must eat bread.
3. Protein Bars…. Most protein bars are nothing more than carefully marketed candy bars.  

My breakfast today!  

Keep it simple!  

Today for breakfast I had a 1/2 cup of cereal, 2 cups of strawberries and kiwi, and a cup of  almond milk.

I like to keep my meals simple and nutritious. 

What did you have for breakfast today?

My lunch today. 

Today for lunch I had a cup of fresh cherries, a cup of mixed vegetables and quinoa, and a cup of chamomile tea.  

I always include a fruit or vegetable, a lean protein source and a fat for every feeding.  

What did you have for lunch today? 

"This exerocse can be performed anywhere.  Take your time and listen to your body.  Never fall out of a movement.  Always be in control."  - David L. Franklin