How do we truly maintain flexible dieting within a macro nutrient plan for a life time? It’s All About the Choices We Make

Flexible Dieting a Lifestyle Change

Flexible dieting, in very simplistic terms, is when we change our macro nutrient intake (carbohydrates, proteins, sugar, fiber, and fat ) from time to time to get a desired result. The desired result could be weight loss, muscle gain, or developing tone and definition to the body. As we progress monitor we collect data and change the macro nutrient intake based upon the progress monitoring data we get from our bodies response to those changes. Factors such as rate of weight loss, increased/decreased fatigue, rate of muscle development, body fat numbers, injuries, lack of response, overactive response by the body and so on.Flexible dieting is well researched and is the only way that I know of to truly make changes that get results and can be sustained for a lifetime.

The key here is the sustainability for a lifetime because, as we all likely know by now, diets are not sustainable. That is why people fall into the trap of yo-yo dieting, starvation, binge eating, eating disorders, and loose weight only to gain more pounds back than they started at initially. The next trap we tend to fool ourselves with is the thinking, “well I eat healthy and exercise….so i am choosing a healthy life style”. It certainly is the case that even when we are not following a program some of us make better health choices than others. However, my experience, looking at clients three day macro averages, tells me that most of us, despite how clean and healthy we think we are eating, are either starving ourselves (literally extremely nutritionally deprived) or we are not providing our bodies with the correct balance of macro nutrients to help our bodies run like well maintained machines.

The first choice that we must make is to be open minded to learning something new or a different way of doing things. You cannot grow and reach new personal heights unless you are willing to listen, learn, and change. This means that we allow new information in and work through the frustration that comes along with change. Embracing and welcoming the process is key to minimizing frustration and moving forward one step at a time.

The second choice that we must make is to commit to learning how to and execute meal planning and preparation. You cannot know what your body needs unless you know exactly what you are putting into it. You also cannot know how to adjust and/or trouble shoot challenges you will have unless you know exactly what and how much of those macro nutrients you are putting into your body.

The third choice and this is a BIG one! Once you have adjusted to meal planning and you have a rhythm to how you make it happen, what you choose to put into your meal plans comes into play. This will determine if you are left hungry at the the end of the day or if you feel satisfied throughout your day. For example, I love Clif bars; however, on my low carbohydrate days, one Clif bar uses up so many of my carbs that I feel cheated by the middle to end of my day. What happens then?  I either stick with it and push through or I cheat. I learned fast to make better choices. I no longer eat a Clif bar on a low carb. day because I can find better food items that leave me full and satisfied.

The bottom line is we all make choices that push us forward to be the best we can be or set us back and keep us from realizing our greatest potentials that are buried within ourselves. Where we are, in all aspects of our lives, is based on the choices we make. Look in the mirror and the most obvious place one can see the manifestation of those choices is in the outward appearance of our bodies. 

I am currently recruiting for Team Hardbody’s full body 16 week transformation program.  There will only be 4  serious people, who are ready to take their bodies to the next level, chosen. This is life changing! It’s time for you to choose to be one of those 4 who get the opportunity to change their lives! Email me at or text me “!  16 Week Transformation Program_Coach Debbie at 607-345-7623

Live today with passion and conviction!

Coach Debbie

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


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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.


Email Me (Coach Debbie):

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


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