Welcome to the Journey
Where food is fuel and age is just a number.
Taking steps together to Educate, Empower & Encourage .
How long have you been thinking it is time to make your health a priority? Are you sick and tired of being sick and tired? With over 15 years of industry experience I have so many great tricks I would love to share with you. It is my passion to help people see how easy it is to eat food fast, without it being fast food. I will teach you how to food prep easy, how to prioritize your food macronutrients and how to know if you are cheating or eating clean. Together we will find exercise you love to improve heart health and foods you love that will help you redefine the word “diet”. Making your health a priority can affect your body weight, but it will also help lower your risk for diabetes, Alzheimer’s, insulin resistant diseases and more. Ready to take a trip to Europe or a cruise? Let’s get you healthy so you can set those new goals and go live life to its fullest. Allow me to guide your journey and get you where you need to go.
Email me at getdiannne3@gmail.comto set up an appointment to chat about your goals and see how I can best help you.
Muscle Power
At some point most of us have been told that if you exercise more you will burn more calories and you will lose weight. This is partly true, but did you know that your body will hold fat if you don’t feed it enough ? Lifting weights increases metabolism which aids in weight loss. Finding the right exercise to boost muscle growth and increase metabolism isn’t always that easy. Making sure to work around injuries, and find exercise that is fun but still challenging , combined with target heart rate goals, good form and proper consistency. I have found, if you don’t like it, you will not find time for it.
Size doesn't measure health but it is fun to see the body shape change as your journey into fitness lowers your body fat and increases muscle. The improved health you gain from a fitness program will free you up to become more independent or take a fantasy vacation. I lift so I can rearrange my living room, or carry the big box of Costco up my stairs or work in my yard without back pain. I lift to increase muscles for long bike rides, hikes and days on the water in my kayak. The reasons we lift are many, but a big one is to decrease risk of heart disease, diabetes, osteoporosis and more.
If you are already exercising, but not seeing results, it may be time to look at changing it up. Time to look at your nutrition, your hormones, your target heart rate, or the type or the frequency of your exercises.
Exercise changes as we age. Finding new goals and new exercises to build muscle, fight disease and empower your best self is about daily commitment. Are you ready to commit to rediscovering your best self? I am ready to help you!
Proper Guidance
I was born and raised in Corvallis, Oregon, and I am a proud graduate of The University of Oregon. My professional fitness journey began in 2007. I will never forget that first 6am client and how we learned together how to overcome her roadblocks. As I found my passion, I started becoming educated in every direction, from corrective exercise to nutritionally guided weight loss. Most recently working with our senior population to keep them aging well. I have had the privilege of coaching thousands of personal and group training sessions. As a Master Trainer and Holistic Nutritionist I guide my clients through food choices that fuel and heal the body. I have helped clients with sports injuries, obesity, menopausal issues, MS, Diabetes, Crohn’s, Cancer, and depression and more. The foods we eat affect not just our size but also our mental health and happiness.
In 2013 I entered my 50s and I finally realize that my weight does not determine my beauty, but it does fuel my energy. sleep success and mood stability . To truly be healthy we must include exercise and proper nutritional choices that last a lifetime not a short term goal. These guidelines I teach will be life changing. Setting goals that are attainable allow my clients to succeed without feeling deprived. I am not going to ask you to never have another glass of wine, or chocolate treat, but to see how to find better sweat treats and celebrate with spirits that reduce inflammation, not increase it.
Join me in your own personal journey into your best self. Your goals, your pace, my guidance, put together to find real success on your health and fitness journey. No matter what your challenges are, together we can find the road to your success.
Educate, Empower, Encourage.
We got this!
Nutrient Power
Fitness starts in the kitchen by knowing which foods will fuel your metabolism and which will slow it down. Plus which foods increase body inflammation and open the door for illness and which foods can heal your body better than medicines.
The scale is just one measure of fitness. Yes, our overall weight impacts our health, but first we must learn to eat the best nutrients to fuel our brain and our body. As our body ages, so do our health challenges change. The scale I use with clients measures more than weight. It measures body fat, protein, muscle, water and even BMR.
Do you know how many calories your body needs to function each day? This is called your BMR. Did you know if your calories are too high from your BMR you will gain weight? But did you know if your calories are too low from your BMR you will gain weight. So step one is to determine your BMR.
Counting calories doesn't work if you don’t know your macronutrient breakdown needs. Did you know not all calories are created equal? 100 calories from a chocolate bar is not the same as 100 calories from an apple or 100 calories from an egg. So we cant just count calories, we must look at macronutrients:
Protein, Fats and Carbohydrates.
Did you know macronutrient percentages change how you absorb food and calories? The right balance sets us up for success or failure. The difference in Paleo, Keto, Mediterranean and Vegan diets is just different macronutrient breakdowns.
It is my passion to help you learn to eat food fast, without it being fast food. With years of research into nutrition, I can help you count nutrients, not calories.
Healthy is more than a diet, and beauty is more than a size
Weight Loss & Muscle Gain
Lifting weights doesn't make you bigger it makes you strong, independent and able to take on the hard stuff like - hikes with your kids and grandkids, triathlons with your girlfriends, kayaking and waterski vacations and more. Let this be the year you start to love your body by giving it the best nutrients for your stage of life. A good diet is not about what you can’t eat, its about what you can eat. Food is your bodies fuel. Did you know healthy fats will help your brain work better? The good fats can reduce heart disease, the risk of aging dementia, sluggish brains and bodies, lower your risk of diabetes, increase your serotonin levels of joy and improve energy. Bad fats can do just the opposite. I am here to help you navigate through the list of foods that you eat. Which ones are good? Which ones need to go?
We can make age just a number and take charge of our health through proper exercise and nutrition. Hormonal changes can reduce energy, increase weight, off set sleep patterns and simply be discouraging to self-esteem. When we are working so hard to feel fit with exercise and what seems like a good diet, it becomes so discouraging when those favorite jeans become too tight to wear. If you are tired, gaining weight, and sleeping poorly you may have the wrong nutritional combination for your body. A clean diet is a great start but the body does not count calories, it looks for nutrients. Each person has a different make up of digestive enzymes that affect metabolism. Having your own personal balance of protein, fats and carbohydrates in your diet determines your health success.
Marvelous Menopause
Some foods increase menopausal symptoms, while other foods reduce these symptoms. Menopause can be a touchy and complicated time for many women, but there is a way to make it an opportunity rather than a burden. Did you know you can stop hot-flashes with a simple switch in diet?
There are many tools that can make this transition exciting rather than irritating, and I can’t wait to empower your with the secrets of aging well without topical creams and potions. For over 15 years it has been my passion to help women find their best self. My tenure in the fitness industry have gifted me a variety of different skills ranging from corrective exercise to weight loss to athletic performance and everything in between. These clients have been successful in feeling better in balance, sleep, weight loss, pain reduction and more.
Most athletes know it is the foods you choose and the supplements you take that define your success. Did you realize the same is true of menopause? A woman can minimize hot-flashes, keep weight off, and feel better than ever by choosing the right foods and supplements taken during this time.
Sign up for a consultation and map a personal journey to your best self.