Tag Archives: personal trainer

Dieting is not…..

Dieting is defined as a “special course of food one restricts oneself to lose weight”.  BUT losing weight, getting healthy, toning up is NOT about dieting.  It truly is a mental game!

  • How many times do you eat a 100% on track, exercise for at least 30 minutes each day for 6 days in a week only to not have the scale move that week and GAWK if the scale goes up!

  • How many “quick fixes” are you guilty of trying?  Weight loss pills, detoxes, cleanses and others?  There are NO quick fixes – you have to work to lose weight and keep it off!

  • How many times do you get on the treadmill or elliptical (or any other cardio machine) and just stroll through it and not pushing yourself or your body into a fat burning mode?  (aka: sweating)!

  • How many times do you start a new routine only to get bored with it after a few days?

  • And let’s not forget, how many times do we compare ourselves to our family, friend or anyone else on social media?

Keep these tips in mind to help keep your head in the game and to not fall into the vicious cycle of losing weight becoming a mental fight!

* Focus on eating healthy foods ~ less processed and packaged foods; more fruits and vegetables, more lean proteins, moderate carb intake and more healthy fats.  Those 100 calorie packs loading our grocery store shelves are nothing but empty calories ~ they won’t hold you over long!

* Strive to eat 5-6 smaller meals throughout the day.

* Focus on exercise ~ consisting of cardio (you have got to sweat!) and strength training (you have to build those muscles to keep that metabolism going strong) ~ for at least 30 minutes 5 days a week.

* Stay away from the sugary drinks ~ have water (and fill with lemon, lime, mint, orange, etc.) and hot and iced tea (unsweetened).

* Take some time each day ~ even if it is only 5 minutes ~ to be quiet, journal, have a cup of tea.  Just reflect on what is going well with your journey, maybe identify something to work on improving, just be still.

When you feel like you hit a bump in the road or a mental roadblock, reach out to me and let me help you get over that hump.  


You want to see results; you want to feel like all of your hard work is
paying off and resulting in changes; you want to feel healthy. BUT if
you are not consistent, how do you think you will accomplish this? Do
you think you will lose weight by not exercising? Or by not tracking
your foot intake? Do you think you will lose body fat and gain muscle
tone by not picking up those weights?


It doesn’t mean you have to “bust it out” every day but you do need to
maintain a consistent level of activity each day. You do need to
maintain your food intake — staying within your calorie range, the
right macronutrients that work for your body.


You need to find that balance for YOU – if you don’t have that balance
you are not going to be consistent with your healthy lifestyle, your
goals, your dedication. Set small goals so you don’t get overwhelmed.
Take small steps to accomplish your goals!


If you experience a slip up or suffering from lack of consistency,  seek the help from me or any other support you might have in your life.

You are worth it to do this! You deserve to enjoy the ride & be happy!!

Make it Count

Do you want to lose 25 pounds or more?

Do you want or need to lose 25 pounds or more?  Frustrated with doing great for a few days & then not seeing results?  Not sure how to even start?  Join our private group designed just to help YOU!

In our group you will receive:

–> Access to private app to log progress
–> Sample menu plans
–> Clean eating recipes
–> Daily tips, motivation to stay on track
–> Peer support and advice
–> 1:1 coaching from ME!

Email me at evolutionfitnessny@gmail.com today to reserve your spot!

3 Day Ultimate Refresh results – Yup I’m late

Yes I’m late at posting my results ~ I got so busy planning my daughter’s 12th birthday party & then with the holiday weekend, I just forgot.

With that said, I was successful with my 3 days of following the plan & I was rewarded with a 3lb weight loss.  I definitely felt my stomach was less bloated.   I will definitely plan on doing the 3 Day Refresh on a monthly basis — I felt it was more about feeling better rather than the number on the scale!

Want to try the 3 Day Refresh?  Click here

Here goes nothing…..

Today starts my 3 day Refresh program.  I do not agree with fad diets or quick fixes and 3 day Refresh is NOT one of those!

The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel— without starving yourself. Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs. (Beachbody.com)

So I will get to enjoy regular, clean food (but focusing on my Shakeology, fruits/vegetables and healthy fats) and cleanse my body of the nasty ingredients I have been consuming lately.

Before weight, measurements and pictures have all been taken ~ stay tuned for daily updates the next 3 days.

Interested in trying this program?  Check out http://www.beachbodycoach.com/EVOLUTIONFITNY

What a workout

3 days ago I started a new workout program ~ something to change up the mundane cardio rut I found myself in, something to shake things up with my metabolism.  I decided on Body Beast.  It is a 90 day strength training workout, splitting between different muscle groups and throwing some intense cardio circuit in there.  As a Beachbody coach, I have the All-Access pass for Beachbody on Demand ~ all of Beachbody’s workout programs from the comfort of my home ~ on my laptop, phone, iPad or stream it through my TV.

Now I’ve considered myself in shape ~ sure could I use to lose a few pounds or tone my muscles more, yup ~ but for 3 days now I have been walking a bit funny & watching my arms do a little shaky dance when trying to use them.  Guess that means I needed more toning than I thought.  But I absolutely love the feeling.  I love when walking up my stairs that I have to take it easy and grit my teeth with every step 🙂

I have taken my before pictures & measurements.  I cannot wait to see how my body changes over the course of the next 90 days!

Interested in having access to ALL of Beachbody’s workout programs?  Join me at Get Fit Today



Ready for Summer????


Where will you be in 30 days? Celebrating reaching your fitness goals, or stuck where you are right now? Either way, the month will pass anyway. I’m looking for 10 women who are SERIOUS about achieving their goals and committed to the process.


And most importantly, stop waiting for your health to decline before deciding to make a change. Let’s cut through the excuses and GET IT DONE. Be honest with yourself… there will always be reasons NOT to do it. If you’re ready to make a change and commit to getting serious about health and fitness, join me. My group opens up MONDAY MAY 29th. You will receive:

–> 1:1 support in Private Group via My Challenge Tracker App
–> Customized menu plans
–> Daily accountability posts and check-ins
–> Recipes
–> Peer support

Spots will go fast, email me today at debi@evolutionfitnessny.com

Transitioning into healthier eating lifestyle


There are more & more fad diets on the market these days & so many people desperate to find the right “one” that works for them.  But in reality what they are doing is actually harming themselves.  Here is a great 8 week transition into a healthier eating lifestyle, rather than viewing it as a diet!  

Source: Beachbody Continue reading

Consistency is the Key

Consistency is so important when we are trying to live a healthier lifestyle.  Something will come up ~ kids have school activities, no time to make dinner, work, house, etc.  BUT taking a few moments to plan ahead ensures that you remain consistent WHEN these obstacles come about.




Do you seem to always be going back and forth with the latest fad diet craze?  Are you juicing for 3 days straight & then binge eat?  Are you just lost with how to be healthy?  Just KISS (Keep it Simple Silly)!

1. Be active every day ~ find ways to move EVERY DAY.  If you are at work, set your alarm to get up from your desk every hour and walk around the office, go walk the stairs, get outside for a quick walk.  

2. Fuel up on real food ~ steer away from the processed foods, refined carbs and high fat dishes.  

3. Create your own healthy environment ~ find different ways to get your exercise in.  Go for a hike, find a new park you can take the kids too, get outside and start cleaning up your yard.  

4. Stay true to your purpose ~ are you living your life with what you want to achieve?  We all have goals and dreams, is your lifestyle built around them?  

5. Believe you can succeed ~ learn to get rid of the negatively nellie sitting on your shoulder.  When the scale isn’t responding as fast as you want we tend to get disappointed and “throw in the towel”.  Look at what you have already accomplished & focus on other ways of measurement besides the scale.  Keep a positive mind & see the results faster!

6. Make healthy living fun ~ being healthy isn’t suppose to be a chore.  It is suppose to be fun and all in moderation!  Look at ways to make exercise fun ~ grab your spouse, grab your kids, grab a friend & go try something different.  For example gardening & yard clean up is something that needs to be done in spring, get outside and really work your heart & your muscles.  Just make it fun!