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.

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.