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.

Calories: the Currency of Weight Management


If you understand the formula for weight loss; calories consumed (“calories in”) must be less than the calories expended (“calories out”) then you realize that calories (a measurement of energy) are the currency of weight control.  It is amazing that so many “diet programs” ignore this basic fact.  They may even go so far as to say that ‘calories don’t matter’.  Truth is….they do! 

Now, don’t misunderstand….the kinds of calories and the quality of the calories matters just as much.  Your body is not going to treat 200 calories of twinkies the same as 200 calories of broccoli! And how healthy you are and how you feel depends on making healthy calorie choices, for sure.

One of the biggest reasons that people fail in their weight loss attempts is that they ignore this energy equation.  If you understand that weight loss is really a numbers game, then the infamous diet breakdown expression, “I’ve blown it so I might as well….. (whatever you care to insert here)” makes no logical sense.  If you end up overindulging, does it make sense to then decide to eat mindlessly for the rest of the day (or week, depending upon your ‘diet mentality’)?  That’s adding more calories into a day that’s already had too many.   A more logical response would be “I think I’ll have a salad tonight for dinner as lunch was more than I planned.”

The thinking, “I’ve blown it, so I might as well….” is an emotional assessment not based in reality.  But because that thinking is very powerful, we are unable to see the reality is that we had more calories (and maybe more fat and sugar) than we had anticipated.  Deciding to make the next eating choice a healthier, lower calorie one is the key to keeping an overindulgence from becoming a weight loss inhibitor.  Doing basic accounting (income/expense) with our calories (eating/activity) is the way to successfully manage our weight.  Simple math.  We can all do it.

To join a FREE workshop. “The Truth about Weight Control”, Call Millie 703.421.4395 or email

Millie Betts is a Health Coach, Weight Management Specialist, and Personal Trainer who specializes in helping her clients with healthy weight management.  With over 35 years experience teaching and training healthy eating and exercise, she not only trains her clients in efficient and effective exercise, but her coaching expertise helps her clients learn what they need to do when she’s not with them so they can get what they want in terms of a healthy lifestyle/a better life! She can be reached at 703.421.4395 or  Or visit her website at


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.


Super-FAST! Food and Nutrition Workshop

Monday, August 10, 2015, 6:00 p.m.

20829 Waterbeach Place – Potomac Falls, Virginia

Presented by Educator and Culinary Eating Coach TERI GENTES

  • Run out of ideas for great meals? 
  • Tight on time and tired of slaving in the kitchen?
  •  Longing to eat great yet need the know-how?

Solutions to all of these challenges and more in an interactive, dynamic and inspiring workshop guaranteed to send you home excited to turn your kitchen into your haven.

Millie Betts of Personal Best brings internationally known culinary nutritionist and lifestyle coach Teri Gentes to you for a workshop sure to get you as passionate for vibrant health and fabulous food as they are.

For 2 Hours

Recipes & Samples Provided

Relax & Re-energize

fun Give-aways & Door prizes

On the lineup:

  • Super Go-To Breakfasts - Chia, CoconutSuper Food Parfait w/ raw cacao nibs and a Super Food Non-dairy yogurt alternative you will love.
  • Divine Lunch or Dinner Ideas that beat most restaurants such as a High Protein Ancient Grain Pilaf, Amazing Kale Salad with Sunbutter and cider vinaigrette and more.


  •  20829 Waterbeach Way, Sterling, VA
  • 2 hours
  • $45 per person
  • “Bring a buddy” discount
  • Free Yoga session with Millie for earlybird registration

 To REGISTER contact: | 703.421.4395




Little changes = big results!

What is keeping you from becoming what you want to be?  For our purposes, let’s think simply in terms of our overall fitness and health.  What will it take for you to get on the path of becoming better?  And how will you stay on that path?

Based on many years of personal experience, coaching and training clients, client successes and client setbacks, I have come to know some things for sure.  It is not an easy path.  At least not in this US culture.  It takes commitment and mindfulness.  It’s not about discipline and willpower though many of us believe that it is.  It’s not, and making sure you know that is important.  We need to use the tools that we know work, and we need to apply the strategies that we know work.  So relying on discipline and willpower has proven to not be the answer.  Instead, let’s look to what we know is the task at hand.

Making a commitment is important.  Make a promise to yourself to become a better you.  Within that promise, pick one or two habits that you know are currently keeping you from becoming that better you.  Just one or two is enough.  Taking on too much at once is one of the reasons we let go of our commitment….we have created the goals too far out of reach.  Understand that making incremental small changes leads to big changes in the end.  This, too, is proven.  We tend to discount the possibility that making a small change here or there can produce the big changes we would like to see in our physical selves.

Let’s look at an example of how this works.  We know that eating more vegetable and fruit (mostly vegetables) is important and a very healthy way to eat.  We also know that eating more vegetables will help keep us full and and add more vitamins, minerals, fiber, and water into our diet.  What you may not know is that it is research proven that the greater the number of servings of vegetables and fruit in your day, the lower the total daily caloric intake will be.  Proven.  So if we make a goal of getting in 5 servings of vegetables and fruits a day, we are correspondingly setting out to lower our daily calorie consumption…..leading to weight loss.  Now some of us think we’re already getting in enough vegetables, but I challenge you to really quantify how much you consume regularly and consistently.  And know that 5 is the absolute minimum required to sustain health.  To optimize health, you would double that.  Yes, 10 servings, mostly vegetables, a day will get you great results.

So if you look at this with rationale, you will see that by focusing your attention on this one daily change.  This one daily habit makeover can have a huge impact on your health and fitness.  Doesn’t it just make sense to give it a try?  If you’re on board, then you have to do one more thing.  You have to write this goal down, and you have to have a means to track your progress, daily.  Create a way to count your servings daily.  1 cup of raw or leafy vegetables, ½ cup cooked vegetables, ½ cup of fruit, or one piece of fruit the size of a tennis ball constitutes a serving.

Can you make this small change?  I challenge you.  It will make a big change in your health…..a big change in your life.