HABITS:

We drastically lower the barrier to success by teaching you how to manage situations that could easily get in the way of reaching your goals. We begin our first month by developing healthy habits around:

• Mindful eating

• Planning and prepping skills

• Stress management

• Sleeping

NUTRITION:

Whether your goal is to simply eat better or to lose weight we work together to develop a highly personalized nutrition plan. Learn how to eat the foods you love while also enjoying the foods that make you feel better. Welcome to a world without:

• Meal plans

• Restrictive eating

• Crash dieting

• “Bad” foods

MOVEMENT:

Whether you’d like to feel less winded with housework, feel all around stronger, or run a faster 5K, together we’ll agree on a plan that feels realistic given your lifestyle and goals. I believe movement is for everyone including:

• People who hate gyms

• Non athletic folks

• Disabled people

• The elderly

It all starts with the foundation - habits.

Since the Coach D Moves method is heavily habit based, the first month is spent examining the following areas to discover what new habits can increase your chances of success:

• Mindful eating

• Planning and prepping skills

• Stress management

• Sleep

Think about it. How hard is it to make a healthy food or movement choice when you’re super stressed, short on sleep, feeling emotional, and haven’t planned time for cooking or exercising? I know I could see myself grabbing the closest salty crunchy thing and overeating or taking a nap. Life is busy and hard but you can learn habits that will make healthy choices easier.

A rainbow of accountability to keep you on track.

Let’s talk about the accountability rainbow. You could search on your own and find all the habit, nutrition, and movement information I share but then what? I provide the accountability rainbow that not only serves the most valuable information to you but makes sure you follow through.

I’ll be there seeing what you do every day, giving you the hard truth when you need to hear it but also helping you see the positive when it feels hard. What are the nuts and bolts? Clients use an app to check in with me every day which keeps you accountable with daily tasks and reminders. In addition to your daily app visits there are Zoom meetings, text messages, and emails, offering you thorough and individualized support throughout our time together.

A nutrition house to fit your needs.

Often the most effective change clients make is with nutrition. Even if weight loss isn’t a goal, the food you consume affects so many important aspects of life from sleep to energy levels to mood. Nutrition changes are a big part of the “feel better” results clients are seeking. 

Regardless of whether you’re vegan or carnivore, paleo or Mediterranean leaning, I maintain a “what can we add?” focus. I encourage clients to eat a whole foods based diet that feels good and works for them. From there I encourage the addition of certain foods to create a well rounded diet and help prevent nutrient deficiency.

Movement is the roof that makes it work for you.

Just as there is no one way of eating that works for everyone, there is no one way of movement that works for everyone. Movement is the third piece of the puzzle that brings it all together and it looks different for everyone. The goal is always sustainability and lifelong results which will ONLY happen if you pay attention to this rule for the best movement:

The best movement is that which you like, can do most consistently, and doesn’t frequently cause pain or injury. It’s nearly impossible to stick to a fitness program long term that you only kind of like, struggle fitting in your schedule, and leaves you feeling wrecked every time. 

I create tailored fitness programs specific for individual client needs. However, some clients love a certain form of movement (walking, Zumba, kickboxing, etc.) so I will always encourage them to stick with what they love and provide guidance on frequency and intensity.