MILLIE BETTS

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.

How to Quit Quitting?

Why do I get on a healthy path with my eating and/or exercise but can’t seem to stick with it?

Why can’t I stay committed to something so I can get what I really want?

This is the issue that I hear over and over from women trying to manage their weight.  They don’t have any problem getting started making healthier choices, but they struggle to continue making those choices consistently and for long enough to begin to see the “fruits of their efforts”.

There are several reasons that this is a prevalent and persistent problem for all of us, but especially for women and even more especially for “women of a certain age” because we’ve been on that stupid diet roller coaster for way too much of our lives.  And we’ve not learned how to use the scale as a feedback tool to help keep us going in the right direction but instead we let it almost define us, in the negative sense of the word.  So it means that we’ve started and stopped more times that we can count or ever want to admit!  Why do we do this? 

The first reason that this continues to be the pattern for so many women who “know what they should be doing but just aren’t doing it” is that the expected results aren’t worth the anticipated effort required.  AND because the “expected results” are delayed.  It sounds something like, “I just can’t give up wine in order to lose 10 lbs.” or “I’m not able to exercise because (fill in the blank here) so what’s the point?”  But the reality is that the results of shedding unhealthy weight can be not only life altering, they can be life enhancing…even life saving!  So while the rewards are in fact “worth it”, they are delayed; it takes 3 weeks for the body to begin to lose fat and you must “Allow at least six months to realize most physiological changes and an additional six to nine months for final adaptive changes in body composition”*  from consistent healthy eating choices and exercise activity.

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The second reason that this “on and off” diet behavior continues to be the modus operandi of so many women is because 1) that is all they know. i.e. if you want to lose some unhealthy weight, you need to go on a diet (BTW statistics continue to prove that not to be true over and over) and 2) everyone believes that for big weight loss or big health improvements (lower blood pressure and/or blood sugars, etc), radical and grandiose change is necessary. Actually, the efforts required are not monumental. Small, incremental habit changes are the most powerfully effective.  The catch is that they need to be repeated consistently enough to create the desired outcomes.   Small, incremental changes that can actually be adopted as new habits.  This is what is going to create the long term success.  It is through gradually and patiently trying new food shopping, prepping, cooking, taking to work, walking, taking the stairs, using a step tracker, getting better sleep, taking quality down/devotional time and self-monitoring  and stress management  strategies ….a little bit at a time…that will ultimately produce that  healthy, fit and able (i.e. “sexy”) person you are striving to become. 

“3 No kidding, Sure-fire Strategies to keep you from quitting”

1.      Take a few minutes to figure out your “Big Why” and write it down (better yet, post it on the refrigerator or your bathroom mirror).  Being very, very clear about the big, most important reasons that you want to get to and maintain a healthy weight will make a huge difference in your ability to ‘stay the course’ when the obesogenic culture you live in tries to lure you off track.

2.     Start to track/journal/record your eating/water and activity. We manage what we monitor.  Getting good at self-monitoring is so powerful because it starts with you becoming self-aware.  You can’t change the bad habits if you don’t even see them. 

3.     Get support.  Enlist a friend (make a written contract if you’re going to keep each other accountable…it will help you both), or spouse (especially if they can benefit from the healthy changes you’ll be implementing), or get a coach or join a group to keep you accountable, support you when you slip up, and help you with your self-management when it lags. 

This is why My Monthly Reboot, Millie’s regular “get yourself back on track” coaching, supporting, teaching and training spa-like workshops are a perfect way to make sure you stay the course. It’s worth it!

*Ralph La Forge, MS (at the time of publishing he was the director of health promotion at the San Diego Cardiac Center Medical Group)

*Daniel Kosich, PhD (at the time of writing was president of Exerfit Lifestyle Consulting and consulting senior director of professional development for IDEA, the Association of Fitness Professionals)

35 Years of Fitness and Health with Millie Betts

It took having a baby to encourage me to take the leap from being a government contractor writing test packages for a major Dept. of Defense system to being what was then called an “aerobics coordinator” for a large, multi-purpose sports and fitness club in Northern Virginia.  I had been teaching aerobics classes in community centers and on a racquetball court in a small gym but now I was going to make it my full-time work. 

And so the journey began in 1982 and continues today.

Left photo- Assistant Director/Fitness Coordinator Denver Tech Sporting Club, 1984  Right photo- Today, Health Coach, Personal Trainer and Weight Management Specialist running my own business since 2003

Left photo- Assistant Director/Fitness Coordinator Denver Tech Sporting Club, 1984

Right photo- Today, Health Coach, Personal Trainer and Weight Management Specialist running my own business since 2003

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Through the years I have managed group exercise programs for 4 different clubs, developed instructor certifications (there weren’t any at the time), taught fitness classes of all kinds, won “aerobics” competitions (“Denver’s Most Physical Female”, 1984 and Crystal Lite Mixed Pairs Aerobics Championship, Denver 1985), created and implemented weight management programs for several clubs, worked with a team to develop an internationally recognized Health Coach certification, created small group training programs, did sales and marketing for three large clubs, managed an elite club/spa and ultimately opened my own studio in 2006 where I continue to coach, teach, and train mostly women at this point to become their healthiest and fittest selves.

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Along the way I have worked to keep my continuing education a priority, holding 6 nationally recognized certifications, several of them for more than 30 years. But the best way to learn something is to teach it so I put most of my energy into coaching and teaching so that I am continuing to get better as I share my education and experience with my clients.

Because I struggled with my weight from a very early age (first diet, age 13), helping people get to and maintain a healthy weight, healthfully, became both my personal and professional passion.   I continue to study and constantly explore what and how I can make the biggest difference in helping people to stop dieting and start living a healthier life. 

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We live in an “obesogenic” culture.  It is not easy to live healthfully when the culture you live in continues to make being overweight or obese and unhealthy the “norm”.  Most people need guidance to sort through truth and mythology, support to encourage them to continue their efforts, accountability to help keep them on the path, and encouragement to let them know they’re not alone and that they can do it! 

My latest research has led to my two latest endeavors:  besides one on one and small group coaching, which have proven to be quite effective (see testimonials on my website for a few of my “successes”) I have started a YouTube video series, “Sexy over 60” to offer encouragement and advice through teaching my many years of education and experience to women “of a certain age” (that would be anyone over 35!).  Knowing that we can get “better” instead of “older” is a much healthier perspective….and it can be done!

Additionally, I have started the “My Monthly Reboot” series of spa-like monthly workshops to teach, train, support, hydrate, and fuel with hands on learning and experiencing….to provide a regular “stay in the game” strategy.  Getting started isn’t the problem.  Staying the course to change lifetime habits is the issue. 

This program insures that will happen.

So….. I stay the course to be the light at the end of the tunnel for so many that have tried and gotten discouraged to insure that they have a friend, teacher, and advocate to help them get to a maintain a better, stronger, and healthier self.

-Millie Betts, Health Coach & Weight Management Specialist

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!

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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: https://LoseWeightFeelGreat.eventbrite.com

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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.

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millie@personalbetts.com

703-421-4395