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


What to do under pressure?

Don’t Be Derailed!

One of the most plan damaging, dream killing, goal smashing culprits out there is “pressure”. It can be pressure from anything from being on time to the tenth meeting of the day, to financial challenges, to something as simple as what to wear, or what to eat for lunch. No matter how big or small the matter at hand, it can derail any one of us because…..well…..we are simply human and we have weaknesses.

The greatest gift you can give yourself is a coping strategy. What does that mean? You must realize that this is a normal part of life and it is simply part of our human existence. Anticipate that daily pressures will be there. Take that a step further and anticipate the pressures throughout your day that are a part of defining you and your life.

Once you anticipate what you are likely to face then you empower yourself  to be strong in facing the pressure you will feel. By empowering yourself, you minimize the impact that it will have on you physically, mentally, emotionally, and spiritually.

Now that you are prepared mentally for what you will face because you utilized the power of anticipation, you can easily implement your action plan that you have in place in order to keep on the track toward your plan, goals, and dreams.

What is an action plan? The action plan is the action or inaction you will take in the face of   pressure brought on by situations we face every moment of evey day. The following outlines steps you can take to make your action plan.

Identify your trigger/s. What is it that sets you off into a downward spiral straight off your path ( binge eating, grabbing comfort food, compulsive shopping  driving right past the gym for the day). When you know your trigger or triggers then you can formulate what you will do or not do when that situation arises and triggers that overwhelming feeling of pressure. Some examples are:

  •  take a time out for 30 seconds and talk yourself off that ledge
  • reach out to your support person ( here is where everyone needs a coach as significant others are not always the best choice at the moment)
  • don’t keep comfort items close ( leave chocolates, cakes, candies at the store)
  • use mental framing with a key preplanned positive phrase). For example, take a deep breath and within your own mind tell yourself your preplaned phrase. It may be “Ok it will be alright, calm downand and focus”
  • Give yourself a break. Don’t be too hard on yourself at that moment. If you need to cry then its ok to do so. It doesn’t have to be crying it could be anything that works (that goes for men and women). Find a moment alone, allow yourself the release, and then move forward.

The bottom line is that we all face pressures throughout our day. Empowering ourselves by accepting that fact and pre planning how we will meet that pressure,and the next to come will determine if it  derails us from our path or not.

Keep taking the next step to your success!

Coach Debbie

You have to decide enough is enough and just start a change!

The truth is, I started on my health and fitness journey because I truly felt like I was headed straight to my grave. The following gives you a glimpse of where I started and where I have come to.

My start point:

Steps problematic, aches/pains everywhere on my body, skin issues started, looked/felt tired all the time, poor sleep, mobility starting to be negatively impacted, anxiety and depression high/difficult to control, hair thinning more and more, moody, and just inhappy. Harder and harder to get through day. I could barely do most of my excercises correctly, cardio almost killed me, and I left the gym ( which was only 3 days at that time) almost unable to walk.

Me Now:

Wake up 4/5 a.m. refreshed because sleep problems disappearred, go to gym to do cardio, get coffee, drive to work ( 1 hr. 20 min), artive at work anywhere from 730-830a.m., mid day 3x a week speed walk laps 30 minutes, leave work around 4 p.m., drive back home to gym( 1 hr 20 min) do about 1 hr lifting routine, go home, eat, prepare for next day, in bed by 9 p.m. I do all that 5 days, Sat is my day off/rest, and sunday is a 55 min cardio with 60 min lift routine. I have confidence, I am happy, Anxiety/depression gone, skin issues gone, feel amazing, I have energy and I am told I glow!  I never miss the gym and I leave with a bounce in my step. And….this is only my beginning.

It’s your chance today!


I am screening to fill 8 spots  for our 12 or 16 week transformation program. Must be serious about wellness and transforming their bodies . I have 4 spots left . email me at :


text me at 607-345-7623

Be sure to include your first/Last name , your email address, best contact number and your wellness/fitness goals.


Coach Debbie

What is the difference between personal trainer and fitness coach?

Personal Trainer or Fitness Coach?

I found this article!

Here are 5 major differences between the two

1.      At home or at the Gym?

One of the major differences between a personal trainer and a fitness coach is the location wherein they do their job. By definition, and as we are all probably aware of, personal trainers are the people employed by the gym to help members create and work through a program. A fitness coach on the other hand is someone who helps you achieve the level of body fitness you want at your own home or wherever you choose to do your work out. The difference between working out regularly in a gym and at home can make a huge difference in the effectiveness of your fitness training. Specifically, there are those of us who would prefer to do their programs privately at the comfort of their own homes while there are others who find it better to work out in a more public environment. Comparing which is more effective is debatable up to a certain degree but it all really boils down to the individual preferences of people. Some may find that working out at home under the guidance of a fitness coach works better for them while others don’t.

2.      Type of Service

 Many of us probably aren’t familiar with how much difference personal trainers and fitness coaches have in terms of the service that they provide their clients. Personal trainers assist you and guide you whilst in the gym to perform effectively all the routines in your program schedule. They pay attention to the actual work out such as the number and manipulation of sets, reps, lifts, heart rates and maximum weight allotment. A fitness coach on the other hand not only provides this same service but actually go a little further through building an actual personal relationship with you, the client. Their goal is to reach out to you on a mental, physical and social level. They are like teachers who work hand in hand with you to achieve the fit body that you want. A personal trainer will make sure that you get the work done whilst a fitness coach take into responsibility your own goals and make it his own.

3. Workout Technique/Routine

There is a difference between the methods of training provided by personal trainers and fitness coaches. Fitness coaches primarily rely on techniques and workout routines that are related to sports and athletics. Their skill sets are honed strongly by their background in athletics training, communication and rapport building. Personal trainers are strongly versed in the technical aspect of becoming fit. The workout routines that you perform are the primary focus of these trainers. Though experts at bodybuilding and fitness training through machinery and exercises, trainers aren’t as well versed at communication and building relationships with their clients. Most probably it’s because it simply isn’t part of their job description.

4. Training Vs. Coaching

The argument of whether personal training or fitness coaching is better than the other. It has even sparked quite the debate on several online health forums. To say, however, that one is more effective overall can be quite the challenge. Since we’re pointing out differences between the two, let’s also do a quick head to head comparison.

Personal trainers will no doubt give you an effective and efficient fitness program and workout routine. Their goal is to train you to attain the body that you want. To do this they will pretty much tell you what to do and how to do it. However, it ends there. No personal relationship is necessary for a personal trainer to be effective. This can be a bad thing for some individuals who have a hard time at performing under the pressure of a trainer.

A fitness coach will also guide you, create exercise programs and workout routines for you just as a trainer would, but only this time it will be at your own pace. The goal of coaching is not to put you under a lot of pressure, but rather to encourage and motivate you to achieve your goals – a fit body. This is extremely effective for individuals who would prefer to workout privately away from prying and sometimes judgmental eyes while you dance to the beat of your weightloss playlist.

5. Who tells who what to do?

A personal trainer will ask you what you want and tell you how you can achieve it. You will practically be told what to do most of the time. The goal is to have a fit body and that is what he will give you. A fitness coach approaches from a different angle – you tell him what you want and how you want to achieve it. Of course he will guide you and make sure that you are on the right path, but he will definitely not be ordering you around.

Now that you know the difference between a personal trainer and fitness coach, it’s time to choose but be sure that whoever you’ll pursuit your fitness journey with, he or she should have a degree or a certificate from a respected fitness college like ACPE Academy. You are the only one who knows which path will be best for you. The important thing is you achieve what you want – a healthy and good looking body.

Reference: http://meditationiseasy.com/blog/guest-posts/5-major-differences-personal-trainer-fitness-coach/

Author Bio:

Adeline Erwin is a budding lifestyle writer based in Sydney, Australia. As a part-time fitness instructor, she motivates people to get back into shape, using only the most natural means possible. She is also a strong advocate of eliminating junk food from the typical school child’s diet. On her spare time, she loves doing arts and crafts projects with her 2 adorable daughters, ages 6 and 8.

Getting Real With Yourself

Getting Real With Yourself!

My favorite question and comment I get these days is, “Debbie, what are you doing to look so great?…You lost so much weight and you shine”! I smile and make sure to remember, in the back of my mind, where I started from. I don’t only mean the number of pounds or inches; rather, I mean the entire, whole me. You see my transformation started about weight and then became much much more. My mindset, my body, and my spirit all changed. In this article, I will share with you what started it all! Remember to follow my blog for more articles that share my experience with others in the hope that they find the insight and motivation to take action in their own self empowerment and a better life.

It all started when I took a real, ugly, hard look at myself. Simply, I had a get real session with me! I was in a position that I could no longer deny that I was a big, hot, mess! Now this did not happen all at once. It really happened over a period of a couple years. First, I found myself weighing 280 pounds. All I could think was, “that is too damn close to 300”. I made slight changes in what and how I ate and over a year I lost about 15 pounds. I forced myself to look at myself, nude, in the mirror (i avoided mirrors like the plague). Second, I felt horrible. I was physically exhausted all the time, had aches/pains all over, and felt literally like I was on the road to my grave. I experienced severe headaches often and could not walk the flight of stairs in my house without being out of breath. Honestly, I was dying a very slow death. My years of yo-yo dieting, poor eating habits, and severe lack of exercise caught up with me at 50. At age 30 or 40 I could live in denial because I could do everything wrong and my body could hold a defense to my evil habits. Basically, my own health and mortality starred me in the face and I knew where I was headed. The destination was heart attack alley, stroke lane, and highway diabetes. Basically, the future held a very very bleak, poor quality of life for me, if I continued doing the same things.

In conclusion, I was forced to take a transparent look at where I was, what I was, and where I was going. I was forced to look in the mirror and see that I was in a poor state of health in every way possible. I knew I had to take action. I decided to attack fixing my current state at that time from every way possible. Below are the actions I took:

  1. I decided to find a coaching team that focused on helping people make a life change. I did not want a quick, fake “fix it” scheme. I wanted to gain support in nutrition and physical fitness. I also committed to put my money where my mouth was. I stated to myself, “Debbie, I will pay whatever it costs….whatever!”
  2. I decided that my body was toxic (I read and research a lot). I committed to eating only whole foods that I could identify in their natural state (not all mixed in and hidden with sauces and stuff) and not eat anything that has ingredients I can’t identify/say.
  3. I decided to treat my body with natural products only (remember I read and research a lot). I found DoTerra Essential Oils and I stopped using all medications ( I used Tylenol a lot, cold medications when I would get a cold, and prescribed medication for anxiety and depression ( I am not telling anyone to go off their doctor prescribed medications. Consult your doctor if you seek to be medication free). Currently,  I am on a regimen of completely plant-based, natural, pure supplements/essential oils and I only use organic/grass fed/natural BCAAA’s and protein powder. I use some products daily for preventative purposes, some products on a schedule, and some when I feel illness setting in (such as a cold).
  4. I decided to commit to daily, routine devotions. I acknowledged that I need the One God of all the worlds with me on my road to a totally well me.


What can you do? Sit down in a quiet place and ask yourself, ” Am I at my top potential mentally, physically, emotionally, and spiritually?” Ask yourself, “What are my goals for me and my life?” And, last ask yourself, “Am I really truly happy, comfortable, and at peace with yourself and where you are in your life right now? After you do that and take an honest look at you take the first action step and reach out to me and let’s talk about your transformation.

Email me at debbie@wellnesstransformationcoach.com and I will schedule you for your free transformation consultation session. You are not alone! 

You are worth it!

Coach Debbie