When things get bumpy, what do we do?

Embarking on a journey to change anything about and/or within yourself is a very difficult and challenging task. When that journey involves something as personal and close as our health, wellness, and  fitness ( which involves food and physical activity) which demands personal discipline… well it’s really a challenge for most of us. 

Despite the great challenge, many of us make the personal choice to take the first step and choose to change our current health and physical fitness status. We are determined and stay the course. Many look at us and wish it could be so “easy” for them. Others see our progress and even show negativity and try to sabayage us. And, then there are those who take the leap with us and two days later are no whete to be found. 

What many don’t realize is, those of us who remain steadfast on our journey to health and wellness, and a body that is toned and defined, we face ourown demonds on a daily basis. Not only that we have some times of great turbulance. There are days when eating  plans are not followed to the T, training programs aren’t completed, and overall performance is down. 

In bumpy times here is what I do:

1. I anticipate them. My rule is don’t fall completely off the wagon and do something from that days workout. In other words, I control how far I will let myself falter. Thereis no such thing as being completelyfree and starting allover.

2. I don’t beat myself up.

3. I have a recovery plan. I use intermittant fasting ( 8 hour eating window/16 hour water/tea/black coffee) at times. This allows me to flush my system and kick start the metabolism.

4. I keep moving and working my plan.
It’s all about knowing yourself, planning, and managing yourself in those moments.
Coach Debbie

Maintaining Your Health Plan When Traveling

It can be a challenge to maintain consistency in our eating and fitness plans under normal daily stressors. However, travel poses its own set of challenges and difficulties. For example, gym access, food choices, and meal planning can be severely impaired to completely impossible.

With that being said, what is one to do? Before I begin, the first step is don’t get frustrated and simply accept the situation as is….welcome it and own it. It truly is not the end of the world. Remember people were  building strength, endurance, and muscle before gyms ever existed. People were able to transform their bodies since humans existed. 

Once you embrace the moment in which you are in, decide and commit to continuing your plan despite factors that make it difficult. Remember, you are not throwing everything away, rather you are simply going to do the same or close to the same things you have done, but in a different way. 

How? First, make sure you have started and firmly grounded in your plan prior to travel. This means that you have existing meal plans that you know by heart and. an easily tweak on the fly. When you have your foundation it is very simple to make needed adjustments due to circumstances. This takes care of your meal planning and potential execution issues prior to even leaving home. Another important point to consider is taking some dry items that are easy to carry with you. Protien  powder and clif protien bars are two of my favorites to have with me. In a pinch I can use these to get thos macros in.

Next, is your planned strength building and fitness program. Many people make the mistake of thinking that vacation means doing nothing that seems like work. Complicating this is that when people have limited to no gym access, they tend to simply take “time off”. Although that may be the easy, most desirable answer, it is not the answer for your health and where you have built up to physically and metally. Here is where utube and common sense comes into the picture. Take each of your workouts and identify the areas of the body you are working on in each session. Do a search for a workout for that body area without weights or equipment. For example, the search phrase may be, ” legs workout no weights”. Pick something simple and make it work. For cardio simply walk. You can walk outside or do a walk in place inside for 20 minutes or more. 

The above tips should get you through your travels. Even when your travels are longer periods of time, these tips will get you through until you can get acclimated and find a gym or gym alternative.
Stay flexible stay fit!

Coach Debbie

It’s A Wrap: Coach Debbie On True Wellness & Fitness


8020rule (2)

I remember when I could convince myself of almost anything regarding me and my relationship with food. I would tell myself such things as , “I eat pretty well”, “I don’t drink soda anymore”, and ” I work enough all day so working out….no need”. All the time I was telling myself these little fibs, I was growing bigger and bigger and sicker and sicker. Now I got away with this in my twenties and thirties. Then the big 40th birthday hit and so many things changed. Not only did I have to go to the eye doctor because I couldn’t see to read anymore, I learned, on my birthday, that I needed bifocals. Lord was I ever taken aback—-thank God for invisible lines! Then years started passing by again and over a period of five years or so, I simply could not get rid of those added pounds anymore. Further, I was not feeling well either. I started to hurt all over my body, my skin was dull and blemished, and i had no energy. I was tried all the time. I still did nothing! Then my 50th birthday came around and I was heavier than ever, could barely do a flight of steps, was in pain much of the time, and suffered from migraines. Worse yet my depression and anxiety was less and less easy to control. I was a mess!

I started reading a lot about health and wellness. I felt so bad that I just couldn’t fool myself anymore. I had to do something. In all my reading and information gathering, I learned  true wellness involves knowing three areas very well and doing one thing:

  1. Nutrition
  2. Exercise
  3. Preventative Self Care

The one thing that is critical, after educating yourself in those three areas is to get the right coach and support system in place. It is so much easier to transcend where we are and move to greater places when we are not doing it alone. And, let’s face it, we all cannot know everything we need to know in order to take the actions necessary to get results. There is simply so much junk and “quick fix lies” out there that it severely stifles our ability to even get the right information. Let me break down those three areas because they are so important.


What you put into your body counts! Everything counts! The human body is  a perfectly designed machine. If the right fuel is put into the human body then it runs with perfection. Even in moments of illness and disease, the body is designed to heal itself. The problem in modern times is our food sources are not pure and many food sources are not even true food. We are a over fed and literally malnourished. To put it in even more real terms, we are a fat race that is literally starving at the same time. What is the answer? The answer is, eating whole foods. Eat food that are in their true form and organic. Instead of eating frozen french fries, eat an organic, baked potato. Eat out as little as possible. Knowing what is in your food is key to making sure your body gets the nutrients it needs to function properly. It is even more important to learn what different foods, minerals, and nutrients do regarding the healing of the human body. Once you start knowing the healing elements in foods then you can treat yourself naturally. Nutrition is 80 % of your overall fitness/wellness.


You have to move to keep muscles in shape. The reality that most of us fail to acknowledge is that modern living does not require the needed movement that our bodies need to gain and maintain optimum fitness and wellness. Just think about it for a moment. How much do each of us walk each day? We have cars, elevators, and escalators that move us from point A to point B. Many of us have desk jobs so we sit a majority of the time. We simply don’t live life styles that require a lot of physical movement and energy expansion. The human body was not made for this severe lack of physical exertion. The truth is if we don’t use our muscles we loose them……meaning we use strength. This means that we need to make an extra effort to find ways to get the physical exercise our bodies need. The only way that the modern human being can get the amount and type of physical movement needed to be fit and healthy is to have a well designed workout plan. Also, the caveat to a well designed workout plan is that it must be designed for an individuals unique body type and unique body challenges. And, the only way you can get a well designed workout that is specific to your individual needs is to consult and work with someone who is trained in this area in, what I call, real world applications. What I mean is that someone can be formally trained in this area which means he/she is grounded in theory. Although all  formal education is great  to build a foundation or knowledge base, and increase that knowledge to higher levels, the most important education in this realm is real world experience in what works and what works is always grounded in current research and best practice. The problem is that many of those grounded in theory only do not realize this and produce cookie-cutter plans for their clients. The clients are often left wondering why they are failing so miserably in the area of their fitness and wellness journey. The answer is to get a coach, who has a solid knowledge base and real world experience and work on learning how to create meal plans and when and how to adjust them based upon and individuals needs identified in progress monitoring. What you do is 20% of your overall fitness/wellness.

Preventative Self Care

The third area that needs attention is preventative self care. This means that each individual should have a natural, holistic, self care plan to protect against physical, mental, and emotional stresses which can result in illness and disease. We live in times when we have been conditioned to find a pill to cure our ailments. What this contributes to is two things that are very bad for the overall functioning of the great machine we have been blessed with–the human body. First, when we feel a pain or discomfort (eg, headache) our body is telling us something is wrong. The body then administers its own defenses to deal with the negative force that is producing the pain or discomfort. What do we do? We feel the pain or discomfort and we take a pill for relief. This keeps us from feeling the pain and shuts down the natural defense system in the body. The result is that whatever is actually going on remains inside the body and is hidden. We think its gone, but it is not. It is still their working against the health and wellness of the overall system. Second, any human made medications contain contents that are not good for the human body. As a matter of fact many are actually toxic to the body. This means that we willingly take in toxic materials which adds to the already high level of environmental toxins we take in everyday. The answer is to educate yourself and gain resources about natural, plant-based remedies. Every organic fruit and vegetable has nutrients in it that are healing properties for the human body. I also use DoTerra essential oils in my healthcare plan. Between organic, natural foods and the highest quality, most pure essential oils on the market, I have a plan to set my body up for success. It is important that we all are proactive in working with our body’s natural mechanisms to promote our overall health.

The bottom line is that you must educate yourself in the areas of nutrition, exercise, preventative Self Care to set yourself up for success in attaining your optimum health, wellness, and physical fitness. And, get a coach on your side to be on your journey with you. I started with Team Hardbody Coaching and experienced so much success that I joined them as a coach.



Coach Debbie

Team Hardbody Coaching

Don’t Hustle Yourself Out of Those Precious Carbs: Use Your Carbs Wisely!

Oh My Precious Carbs!


One area that I struggled with for some time is how I used my daily allotment of carbohydrates in my meal plan. In my meal plans, I tend to start with items that I have determined are my non-negotiables. My non-negotiables are food items that I have decided I just must have. One of those was my vanilla coffee creamer. I must have creamer in my coffee and I must use enough to make my coffee very mild in color and flavor. After analyzing my meal plan with my coach, I w as able to realize that the creamer alone used 20 of my carbs. That is 20 carbs that are not working to fill me up.  This was only one item. Once I added up all those non-negotiables, I found that I was cheating myself out of valuable nutrition. No wonder I felt hungry much of the time!

I learned that it is crucial to focus much of your intake on whole foods so that you are filled and left satisfied. For example, a 4 oz potato and my coffee creamer have about the same amount of carbohydrates. The potato will fill me and provide my body with adequate fuel while the creamer will leave me hungry and deprived of the needed amounts of nutrients to fuel my body. It’s all about being smart.

You have to see to be able to take a step to your next level of greatness



I had a very sad experience getting my normal morning cup of coffee at the Wawa on my mourning drive. There is a lovely, very nice cashier that was exceptionally nice to me about a week ago. I felt a connection with her and decided to share my business card with her. I was thinking that with her smiling, wonderful, positive personality, she would be a great candidate for personal wellness and transformation coaching. She was definately one who seemed to be in a good place to go to her next level of greatness in all aspects if herself. So the next time I saw her I gave her my card.

Little did I know, she was offended. The next time I saw her, she let me know in front of a line of people, in a polite and nice way, as I checked out. It was what she said that has stuck with me. She stated, “Do I look like someone who needs a life coach, I lost 150lbs and I go to the gym”. She went on to tell me that she went home and cried. I apologized and left; however, I was very sad for this women. Why?

Besides the fact that I made her cry, I felt a sense of sadness because I realized that she is a person who lacks confidence and is likely holding herself back from her next level of greatness. Basically, she can’t see that she is in her own way. She is her own obstacle in her path to her next level and wherever that would take her.

I truly believe we all need and should have a coach particularly for wellness, fitness, nutrition, and just generally getting our bodies right. It is so important because everything about us stems from the fuel we put into our bodies. Further, the  treatment, care, and condition of  the human body influences the condition of the mind and the spirit. The greatest machine of all is the human body!

The need for a coach in this area is so important because the average, modern human being has, in general, become complacent, lazy, neglectful, and downright lacking of knowledge regarding health, wellness, and fitness. This is one main reason we are riddeled with disease both physically, mentally, and emotionally.

What my friend at WaWa failed to  realize is she is a great, beautiful human being. She doesn’t realize that wherever we each are at any given point and time there is a next level. There is a next personal best for all of us. I need a coach still even though I coach. The greatest people have coaches, mentors, supporters to continue building on there growth and to continue their journeys to new personal heights and greater places in their world.

I leave all of you with the following. Don’t limit you to where you are right now! Take the next step and rise to your next personal best physically, mentally, and spiritually. When something comes into your path to help you move forward recognize it and take it.


Coach Debbie

I started my transformation wanting to lose weight but I got much more!

New Mindset New Results
Hand writing New Mindset New Results with black marker on transparent wipe board.

On a daily basis I run into people who say they want to become more healthy and change their lives, but there is always that after comment, “but I don’t have the drive or motivation….I know myself I won’t stick to it”. First, my friends, I get it. I used to fall into the very same  category of thinking that leads only to self defeat. And, the defeat is complete before you can even get the thought of and ‘possibility’ formulated in your head.

I started my transformation because I was sick and tired of feeling….well sick and tired. I am 51 and I felt only what I could imagine 85 might feel like. I was tired all the time. I had pain everywhere. I was severely obese and headed for a very sickly, poor quality of life. I started my transformation simply wanting to lose weight. I was consumed by “I can’t” and I recall my coach telling me, “people can do more than they think they can”. But, I was willing to do something to lose the weight.

As I progressed, became stronger, started to shrink, I started to build something else. That something else was confidence. All the sudden I was thinking less and  less “I can’t” and more and more “all things are possible. The world began to look different. I realized that my very dark outlook, started to have glimmers of hope in them. I started seeing more good around me than bad. I started greeting each day with gratefulness because I could see its beauty. My entire view of everything changed seemingly overnight.

As I started losing the weight, I started making taking care of my health a priority in my world. I had a nutrition/meal plan, a workout and cardio plan, and then I added a wellness plan. I started using DoTerra essential oils in my overall care. I learned about holistic, natural wellness. I have specific oils I ingest, other oils that I use to help my body defend against all the toxins and illness that surrounds  us, and others I use topically and aromatically. Further, I have an entire personalized plan and tools of how I assess what my body is lacking and I switch some oils I use based upon my physical symptoms at any given time. I no longer struggle with depression or anxiety, I manage it medicine free. Colds are less frequent, less intense, and last a very short period of time in comparison to before the start of my journey. And, I am now migraine free!

Essentially, I now have a complete, comprehensive regimen that is unique to me and my needs that addresses all aspects of wellness: nutrition, physical fitness, and mental/physical health. My journey continues and you can start your journey as well.

Visit: http://www.wellnesstransformationcoach.com

Email Me (Coach Debbie): debbie@wellnesstransformationcoach.com

Dream, Take a Step Forward, And Succeed….You Are Worth It!


Coach Debbie

What are the benefits of intermittent fasts?


I am doing my first 36 hour fast from food. I am allowed to have unlimited water which I can add my supplemental BCAA’s to when desired, my cleansing morning drink (recipe given below), and my one cup of coffee in the morning. I started 6 pm Saturday night and will break my fast 6 am Monday morning. Why do this you may ask? When our bodies go for an extended period of time (30-36 hours seems to be the accepted standard I found in my research) without food several things happen to the body.The following is a list of evidence-based changes that happen to the human body during an intermittent fast.

  • Levels of insulin in the blood drop which facilitates fat burning
  • Blood levels of growth hormones can increase to up to 5 times normal levels. High levels of this hormone facilitates fat burning and muscle gain. There are also numerous other benefits.
  • Cellular repair processes are launched. One of those processes is that waste materials are removed from cells
  • Processes in the body that involve changes in genes and molecules related to longevity and protection against disease.

The results of intermittent fasting assists the body to basically cleanse and repair itself. A few additional benefits are, weight loss, fat loss, reducing insulin resistance linked to Type 2 Diabetes, reduce inflammation and stress within the body, reduce risk factors to heart disease and stroke, and induce multiple cellular repair processes.

It must be noted that an intermittent fast is only effective if you are maintaining healthy and appropriate eating habits overall. It is certainly not effective to fast for 36 hours and then gorge on Twinkies for three days following. Maintaining a healthy, balanced eating regiment is essential to being healthy overall and intermittent fasting is a process to enhance a healthy eating plan and facilitates increased positive healthy outcomes.


My Morning Cleanse Drink (I drink this everyday)

Juice of 1 lemon, juice of 1 lime, 1 Tbsp raw honey, 2 Tbsp Apple Cider Vinegar with mother, dash turmeric, dash cayenne pepper, 2 drops of each (DoTerra Essential Oil/oil blends) lemon, slim and sassy, wild orange, zendocrine, digestzen, and cinnamon bark., hot water. Mix all like a cup of tea and drink.

NOTE: I only use Doterra oils as they are the most pure on the market.

Make a choice to change your life today! Apply for your 16 week transformation today!

Coach Debbie, Team Hardbody Coaching

Email: debbie@wellnesstransformationcoach.com