What is the number one factor for success in transforming you and your life?

Almost everyone will say that they have many things about themselves and thei and required r lives that they would like to change. Weight, body, job, and relationships seem to be the areas I hear people identify the most. Identifying what we would like to change within ourselves and our lives is the easy part. The hard part is taking action to facilitating change and then consistently following through to attain results.

There are many factors that go into one’s success in actually making changes and then attaining then having those changes become lasting to qualify as lifestyle changes. However, the one factor that is the most important is YOU. You have to be in the place where you will do and spend whatever to make the needed commitment and required persistence to start, continue, and never give up when times get tough. I was reminded of this recently with a conversation I had with a new client. She had just started week one in her individual, comprehensive, health and wellness transformation program, and she was excited and started out really strong and hard. She hit her macros and her workouts minus the intensity at some points. She was sore, unable to do some workouts, and hungry. She was worried she wasn’t doing well. At the same time she gave up her favorite soda.

My feedback to her was, “you have shocked your body. Do what you can consistently and that will be your baseline starting point. We build from there”. As I continued to speak to her, I recalled when I started my journey at 280 lbs. I shared with her that when I started, I could barely do the exercises and left the gym for the first three weeks so sore I could barely walk and in tears often. I shared with her that I decided that if it killed me that was fine but I was going to get healthy, fit, and drop the weight.

I realized from this interaction that making life changes is really hard, but the determining factor of making long lasting changes is oneself!

Keep Moving You Forward!

“The Only Way of Finding the Limits of the Possible is By Going Beyond Them into the Impossible”…..Arthur C. Clarke

Coach Debbie

How I use flexible dieting to transform my body and live a healthy/fit life style ?

I personally hate the name “Flexible Dieting” because it has the word “diet” in it and diets are something that are a fad, short lived, and do not produce sustainable results. Flexible dieting does not share any qualities with the term diet as we have come to know it. So let’s start by defining flexible dieting.

Flexible Dieting is also known as,  ‘If It Fits Your Macros’ (IIFYM). Basically it refers to counting macro-nutrients (protein, carbohydrate fat and fiber) to achieve a body composition goal. Basically the individual, has a set macro-nutritional plan to follow on a daily basis. An individual’s macro-nutrient needs are calculated by using total daily energy expenditure and desired outcomes. The focus here is on overall body composition as opposed to weight loss or gain; therefore, calorie counting takes a back seat.

So what does this mean about food?  The general thinking about food is that there is no true good or bad food regarding weight loss/gain or your body composition goals. Now, of course, that does not mean eat all processed, GMO filled, high fat, junk types of food because we know that, based on current research, that poor quality food does not support good overall health. Furthermore, current research in the field of nutrition, supports eating whole, non processed, green foods and meats/poultry that is free from hormones/antibiotics and has been raised free-range/ uncaged. When food enters your body it is not determining good or bad; rather, it is simply breaking down and processing the nutrients the best way it can in order to function at optimum efficiency. This makes a lot of sense when one considers the metabolic process/metabolism. The metabolism, simply explained, is the physical and chemical process that our bodies use to break down what we put into our body and produce energy. If that process is inhibited or taxed because of what we eat or do not eat then it malfunctions. For example, we see a lot of metabolism issues because many people eat a lot of foods that are nutritionally deficient and suffer from malnutrition in the modern age of having an abundance of food and food choices. This is occurring all over the world and people are simply becoming fatter and sicker as a result.

I count every macro nutrient that goes in my body. I can tell you what I ate a week ago and break it down because I meal plan and stay within my macro-nutritional plan. It’s really as simple as that. This means that I choose to take the time to plan what I eat, how and when I will prepare it, and how I structure my meals/eating throughout any given day. Everything I put into my body is measured and counted. Furthermore, I choose to eat my own food most of the time. I rarely eat out and when I do, I am very selective as to place and food items. The bottom line is that flexible dieting is an easy concept that anyone can apply in their lives today and forever; however, the issue for many of us is the discipline it takes to stay on top of taking care of ourselves before sickness and disease force us to have someone else care for us.

Regards All!

Coach Debbie







What made your day today?Just a man and his dogs!

Like everyone, I prepare for each day much the same; however, I have come to a place in my existence where I am able to stop in the flow of my normalcy and take in moments to make each day special. There are times when one moment stands out as extra special and eventually comes to be a part of my day. Meaning that if that moment does not present itself then I actually miss it and seek it out the following days wondering what happened.

Todd and his two beautiful dogs have become a special moment in my day. Each morning I find Todd, Little Willow and Reba outside the WaWa where I stop and get coffee. Todd has breakfast with them and feeds them sauage, bisquits, and gravy with a spoon. Every time I see them, it warms my heart and I am reminded of the goodness that still exists within humanity. The love, compassion, and mercy Todd shows to Little Willow and Reba is a blessing to see each day.

Take a moment and look around? Where is your special moment in the day?

Living In The Moment!

Coach DebbieIMG_2583

Put on your negativity shield!

It is ver esy for all ofus to get caught up in all the negative thibgs that enter our paths on a daily basis. I think the most difficult negativity to deal with is those negative people who are…. well… simply just miserable. And, let’s face it, there are many, many negative people all around us. First, just realize that they exist to make everyone around them just as miserable as they are. Second, create physical space between you and those power houses spewing negativity. If you can’t create physical space then create mental space. Tune that negative element out as much as you can. Last, put on your shield to protect yourself from negative influences. Your shield is developing a keen sense or radar and a thick skin to deflect negativity. 

Keep your focus on the good thibgs that appeare throughout your day….. they are there but you need to recognize them.

Make your day a great one!

Coach Debbie

What do you tell yourself?

When we look around at others and see people struggling we can easily relate and tell ourselves how awesome we are that we have overcome this and that. However, when we look around and see successful people, especially in areas we are not finding so much success in, we do one or all of the following three things:

  1. We tell ourselves, “I am fine with who and where I am, I am ok with being fat and happy” ( for example).
  2. We tell ourselves simply, “I can’t do that either and I am ok with that”.
  3. We tell ourselves, “I don’t have time, money, or the ambition to do that and it’s ok”.

All of those things are nothing more than excuses that allow any one of us to avoid taking a real hard look at ourselves and being “real” and honest with our current state of affairs. In this article we are specifically talking about health, wellness, and fitness. The intention here is to motivate you to question yourself, identify your own weak points, and work on them for your benefit. For those that have a hard time with a dose of reality and deem my approach as insensitive, a put down, or simply not the right “fit” for your style. Please remember one thing, the “right fit”  is called status quo and leaves you wallowing in your comfort zone. If you do not seek out ways in which you can filter the tricks your mind will play on you (as we are all human and fall victim to our own minds) and allow for an avenue where you can receive reality checks then you will simply not grow and you will remain in the same spot you are in right now. And, this is even more true when it comes to our view of our bodies, what we eat, whether we exercise, and how fit or unfit we are. The following are some “get real with me” thoughts.

  1. Time- This is the most common excuse I hear for people not to commit to what it takes to make real changes in their health, wellness, and fitness. I have one thing to say, If you cannot find 60 minutes in a day to devote to your own health, wellness, and fitness then you have no life! I suggest that you seriously look at what you do and make changes. If you do not then you will be one of the hundreds of thousands of people across this planet with one or more of the common modern day diseases (diabetic, heart disease, cancer, anxiety, depression to name a few). You will run yourself into the ground and one day wake up and realize that you wasted most of the precious time given to you doing things that did very little for you or the world. If you want to be healthy and fit then you MUST choose to be healthy and fit. You MUST take steps to become healthy and fit. And, you MUST make the time to become healthy and fit. If you don’t make the time then there will never be time.
  2. Money- This is another one of the most common excuses I hear for people not to commit to what it takes to to make real changes in their health, wellness, and fitness. Money comes and goes; however, your health, wellness, and fitness does NOT! When your health, wellness, and fitness is gone……it is gone and very difficult to regain if it is able to be regained at all (depending on circumstance and/or illness). Our priorities are not in the right order. We get that money for the annual family vacation, Christmas, family dinner out once or twice a month, or that dress or bag; however, putting money on a serious avenue toward fitness and wellness is not possible. The reality is that none of those other things are as important as you health, wellness, and fitness. Non of those other things will matter if you are suddenly struck with a life threatening and/or debilitating illness or even death. The reality is that the first priority for where we all should spend our money is on our health and  fitness.
  3. “I just can’t do it”- This is another common phrase I hear from people regarding their health, wellness, and fitness. Honestly, this translates into “I won’t do it”. YOU can do much more than you think you can do! The problem is that, like all human beings, we want to take the easy way. We want the results to be quick and fast and if they are not then we give up. We also tend to want things on our own terms or we want the results to line up to what we believe they should be along the way. Well, sorry to tell all but that is just not the way it works. You will have to try something, adjust it, readjust it, and even then the results will come in the time that your body takes to respond to the demands you are placing on it. You must get the right support. This starts with a good coach and a comprehensive health, wellness, fitness program. That comprehensive program must include 3 components: (1) individualized/customized strength training, (2) individualized/customized cardio, and (3) an individualized/customized macronutient plan. You most certainly can do it if you want to do it!

The bottom line here is that we tell ourselves all sorts of crazy stuff. Let’s be real with ourselves for our own benefit and launch ourselves into the best version of ourselves possible (both inside and out).

I Changed My Thinking, It Changed My life!

Coach Debbie

What Helps With Soreness From Work Outs?

There are four products I use when Ihave to push through the soreness of building strength and muscle. They are:

1) THT’s BCAA’S.

Pink Lemonade is my favorite flavor. The following resource explains. 


2) Epsin Salt + 10 Drops of Doterra’s Deep Blue Essential Oil. 


3) Doterra’s Deep Blue Rub


4) Doterra’s Deep Blue Supplements


I usea combination of these products to combat soreness. No harmful chemicals, highest quality purification ptocesses used, purist products on market, and no GMO.

Email Me “How can I GetMy Supplements” at debbie@wellnesstransformationcoach.com

Coach Debbie