Millie Betts

Eat Healthy. Move More...Breathe

As a Certified Personal Trainer and Life Coach with over 30 years of education and experience, I provide personal, designed programs to help you reach your weight loss and fitness goals and provide the motivation, support and accountability necessary to succeed. I specialize in weight management and weight loss programs, for individuals and small groups. My studio is in my home in Potomac Falls, Virginia and I serve clients in the Great Falls, Reston, Herndon, Potomac Falls, Ashburn, and Sterling areas.

The Power of a Coach

There is amazing power in being a part of a like-minded Community. It will help you stay on track toward your personal goals of weight loss and ultimate health. 

And it’s a support! But if you truly want to get through those goal posts you’ve set in the distance, you’ll need… a fantastic Coach

Professional and elite athletes, the world’s foremost thought leaders, and even every single super successful entrepreneur I’ve ever met or heard about had one thing in common… a coach who pushed them past (their perceived!) limits and beyond. 

If you’ve decided that NOW is the time for you to take back your health, once and for all, I applaud you! But if you want to see remarkable results in the SHORTEST amount of time possible, you need a coach. 

So why a coach? 

As well as you know yourself and your limits, your desires and goals, if you want them to come to you sooner than later, you need someone from the outside looking in and removing the obstacles you don’t even realize you might be putting in your way. 

The right coach can help you bridge the gap from where you are to where you want to be in less time than you might think possible. A coach can not only see you as you are, a coach can see your true potential and get you all the way to your goals and even beyond what you ever imagined. 

A great coach is trained to adapt to YOU as a person, to inherently know what
you need, and when you need it for optimal results. 

Some days you might need a softer approach, and some days you need a swift kick in the butt to really optimize your progress, and a great coach will know how to manage you to help you get the results you need through the shortest possible route. 

The ancient saying “all roads lead to Rome” is true in this case. There are a lot of pathways to your personal goals of health and well-being, but the straightest most true road of them all is allowing someone who’s already mastered the journey lead you on yours. 

Choosing the right coach. 

Being coached toward your goals is the absolute best way to experience massive success in the shortest amount of time. But the KEY to your success is finding a coach that knows exactly the path you’re on, and has a level of expertise and mastery to bring directly to you. 

The right coach will help you bridge the gap, fill in the blanks and guide you to success. They’ll hold you accountable and give you the ugly truth sometimes, even if it hurts, but they’ll also be there to celebrate your biggest wins and keep that wind in your sails! 

Great coaches have incredible communication and connection skills coupled with the mastery and ability to tell you the things you need to hear and the things you might not have ever considered as you’re trying to reach your ultimate goals.

In fact, you might experience some frustration when you take the information from a coach and try to implement it. But that space of frustration is the best place to be because that means you’re changing your behavior and your patterns in order to achieve success. When you experience this, it can be ugly at first, a little messy in the middle, but so beautiful once you make it through to the other side and see what you are capable of.

If you’ve started down the path to improving your health, or you’re looking to feel better, have more energy, or lose weight …or maybe it’s that you’re dealing with the negative effects of disease, or you’re looking to prevent health-related or hereditary-related issues down the road. Then, I urge you to accept coaching into your life.

How to find the perfect coach that matches your success goals: 

Find a master. Unless they’ve walked the walk, you’re going to want to walk away. There are tons of “Coaches” out there who’ve never actually DONE the work themselves and still somehow believe they’re qualified to tell you how to reach your goals. Find someone who’s been in the exact same trenches and “knows the shortcut to Rome” from their own experiences.

Find a coach with empathy. This is actually pretty important when it comes to coaches. Coaches are observers, problem solvers and connectors. Find a coach who is understanding and in touch not only with their own emotions, but sensitive and caring about yours. Your health is a personal progression and journey… empathy matters. 

Find a good communicator might be the most important aspect of a successful coaching relationship. It’s about suggestion the right thing at the right time to stretch you to the point where you are constantly in a growth pattern. Knowing what to say and when to say it is the mark of a great coach. 

And there’s one last thing, I call it… 

The X-Factor.  A coach should size up your goals and your potential and have a unique ability to “see you as you will be” not just as you are now. They hold the space for you to become that person you’re striving to be until you can hold that space for yourself. They’ll push you right to the edge of what’s possible and eke out the very best of your potential! 

If you are ready to supercharge your race to your ultimate personal goals in health, weight loss, and even life… adding a coach can make all the difference!


Do I try to lose weight or get healthy?

Can you be overweight and still be fit?

Can you be overweight and still be healthy?

Let’s look at the 1st scenario:  overweight and fit.  The answer is “it all depends”.  It depends on the fitness criteria used to define “fit”.  Are we talking about cardiovascular fitness, or strength, or stamina, or sports performance, or endurance, or body composition (i.e. % body fat), or BMI (with additional criteria not even listed here)? So could someone be overweight (as defined by a BMI over 25) and meet the criteria to be labeled as “fit” in one or more of the above categories?

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Most definitely.  I’ve observed overweight athletes who, based on particular performance standards, might be labeled super fit.  Or someone with a body composition that puts them in the overweight category be able to score very well on a cardiovascular evaluation.  So again, the answer really lies in what defines “fit”, however it does appear that one can be even mildly to severely obese and still be “fit”.  York University researchers in Toronto conducted a study that supported exactly that (BMC Obesity2017; doi:10.1186/s40608-018-0183-7)

What about the second scenario?  Can you be overweight and be healthy?  The same issue applies here as well; what standards are used to define “healthy”?  Often we use what I call the “Doc’s office numbers”: blood pressure, cholesterol, body temperature, pulse.  Or is “healthy” better defined by physical ability?  For instance, the ability to physically (and should we include mentally in this as well perhaps?) orchestrate all of life’s physical demands without assistance?  Or is that defining “able” but maybe not “healthy”?  Or is healthy simply being disease free?  I have certainly known overweight/obese people who are disease free (or at least as far as they know or can currently be detected) and perfectly “able” to live productively.

But we want to look beyond the numbers here…..and beyond both fitness and medical criteria.  Can a body that is carrying more weight (particularly fat weight) than it was intended to carry, really be at its optimal state of good health?  Because we know that even a 5 pound weight loss, for an overweight/obese person, makes a significant difference in the workload on the heart and joints, it seems an obvious contradiction to me to say that someone is “healthy” when they are overweight or obese. As an example, the largest most comprehensive (12-year) study on this subject, found that a 30- to 44-year-ld male who is 5’10” in height, and just 13 pounds over his ideal weight (179 vs. 166 pounds), had a 20 percent greater risk of dying from a heart attack.  If he is 30 pounds overweight, his chances of dying of heart disease increase by 50 percent (January 1, 1998, N.Engl J. Med).

That brings us to the real issue here:  do we pursue weight loss or do we pursue good health?  This is a very important question.  Being a health coach, personal trainer, and weight management specialist I’m here to tell you that a huge shift is necessary.  We talk about it, and we even profess it, unknowingly falsely at times, that we’re trying to be healthy but we’re really going for weight loss.  Let me be clear…losing weight is a noble goal and it is the single best thing someone can do to get healthy.  But what I’m addressing here is the need, particularly in this country, to shift the intent from losing weight to getting healthy.  I’m professing that the way to get to and maintain a healthy weight is to start focusing on the creation, implementation, and maintenance of healthy habits. I contend that this major shift in focus will create big changes, not only in the general health of the average Amarican, but that it is the answer to the end of yo-yo dieting and that is the promise of a much highter likelihood of not only getting to a healthy weight, but of keeping the weight off…for good!

Join Millie Betts, health coach and weight management specialist together with colleague and international presenter, author, whole-self lifestyle wellness educator and practitioner, Teri Gentes for a provocative and empowering one-time workshop on what long-term research proves is the best approach for sustained weight loss and longevity. Workshop will be at GreenFare Organic Café on Wed., Aug.1 6:30pm.  We’d love for you to join us there for an optional, specially prepared buffet dinner as well. To purchase tickets:


Discount Code for Washington's Green Grocer

Hello friends, followers and clients!

I have a great discount code to share with you! As you may have heard me mention, I am a loyal subscriber to Washington's Green Grocer, weekly delivery of fresh produce service. They have graciously shared a discount code for me to share with my subscribers.

Just enter WGGLove (case sensitive) at the check out after creating an account with them and you will receive $10 off your first order!

I hope you get to try them out. There are several different delivery options in terms of  frequency and contents of the box. You can build your own box of produce or have one of the pre-made boxes shipped to you. You are always welcome to make changes or substitutions up until the night before your delivery.


Eat Healthy. Move More...Breathe

These are the 3 basic tenets of my philosophy.  Simple, straightforward, and easy to remember.  But that's what healthy weight management is all about...

Eat healthy.  How can you expect to look good, feel good, have great energy, and just be healthy if you are putting lousy stuff into your body?  You can't.  But we do.  It's time to stop, think, and get back to basics.  We have to quit trying to "cheat the system".  The system, in this case, is your body.  And while it is an amazing machine (well, not a machine at all, but for the sake of this conversation) but it has its limitations.  Just like  brand new car.  You can drive it into the ground, not do regular maintenance, give it cheap parts and fluids, and it will run.  For a while.  And then it will break down.  So will your body.  It will do amazing things for you, but if you keep putting junk in....eventually you pay the price.  Either you become overweight and/or obese, or you get sick, or you just flat out feel lousy all the time.  Change your eating....change your body. Eat's what your body thrives on.

Move More.  The human body was designed to get up in the morning and do hard physical labor all day.  And it wasn't until just a few generations ago, that's what most people did.  And it worked.  But now it seems we look for every way possible to "save energy".  And so we sit. The human body wasn't designed to sit.  And it really wasn't designed to sit for long periods of time.  Sitting has now been linked to higher risk of mortality.  Get up!  Move more.  And don't get hung up on "purposeful exercise".  Sure it's great to have good workouts that include strength, cardio, flexibility, and balance work.  The body loves and needs that.  But mostly it just needs to move more.  Get up from your desk, or the couch or out of the car and walk.  The  body was made to be pretty good at that!

Breathe!  Stop and smell the roses.  Take a break.  Stretch and breathe.  Sit by the ocean or the lake.  Write a letter (the old fashioned kind that you have to mail).  Make a long overdue call.  Throw a ball for the dog.  Dance.  Sing a song.  Be silly.  Do a little yoga breathing.  Say more prayers.  Meditate.  Read a book for sheer pleasure.  Play games with the kids.  Or with friends.  Build a fire and just watch it. Take a walk just to smell the fresh air, and the flowers, and to hear the birds.  It's important to unplug and just be.  This is the stuff that creates balance in our lives.  It is essential to rest.  Yes, sleep is an essential component of rest.  But so is all the other stuff.  Take time out.  It will restore you.