July 13, 2017

Designed to Fit Meal Plans: The Three Day Take

Instead of offering a complicated 7 day schedule, we provide 3 perfect days for clients to alternate for their entire week. These 3 days include breakfast, lunch, dinner and snacks that align with the macronutrient prescription and calorie goals calculated by their assigned coach. The client is in control of their schedule, so they can choose where they want to place each meal plan option into their week. Here is what a schedule may look like for a client who does not exercise:   Meal Plan Option 1 Meal Plan Option 2 Meal Plan Option 1 Meal Plan Option 2 Meal Plan Option 1 Meal Plan Option 3 Meal Plan Option 3   Here is what a schedule may look like […]
July 9, 2017

Mind your Micros with your Macros

By now most of you are macro experts or at least you have heard the word being tossed around in the health and fitness world. Maybe not? Either way, you probably have been told at some point in your life that you need to eat certain macros, some have been demonized, and some have been praised. More on what macros on in a bit. You may just shake your head and say “who cares what a macro is, I’m just here for the pizza!” or you might be the type posting on social media “Calling today a WIN, triple zeros for my macros!” It’s a tough world out there as far as diet, nutrition and health goes and I feel […]
June 28, 2017

How is stress sabotaging your health?

THE EPIDEMIC OF CELEBRATING STRESS Stress has become so normal, so acceptable in our daily lives that most of us don’t think twice about it. Most of us are stressed out and spread thin on a daily basis. Some of this is cultural pressure and some of it is our misguided attempt to be disciplined. I used to think that being busy meant that I was important. I also used to think that crushing my workout every day was the only meaningful way to exercise, i.e. taking rest days meant I was lazy. I don’t know exactly where the notion came from that being more stressed equates with being better, more important, more successful, and more dedicated. What I do […]
June 19, 2017

Busting Nutrition Myths

There is no escaping the overwhelming amount of nutrition advice we are exposed to on a daily basis. Every magazine cover, tv show & website headline has a contradictory must do tip for achieving fat loss success. It’s confusing to say the least! All this miscellaneous info can make you feel like you are ALWAYS doing something wrong & if you can’t be perfect, why even bother? Let’s take a step back & bust through a few of the ever prevalent nutrition myths that you can official cross off your worry list: MYTH 1. You must eat every 2-3 hours to stoke your metabolism:  This approach may work for some but the basic science behind this recommendation has been dispelled. […]
June 15, 2017

Which Plan Is Right for You? Our Custom Meal Plans Versus Macros + Meals

One of the most frequently asked questions from prospective clients is which meal plan is right for me? We offer two main types of meal plans 1) DTFN custom and 2) Macros + Meals. And, ultimately, which plan you chose comes down to your goals and the level of support that you need to achieve them. First, let’s talk about our DTFN custom meal plans. Our custom meal plans tell you exactly what to eat (i.e. breakfast, lunch, dinner, snacks) in portions that align with your individual macronutrient goals. For example, your meal plan will tell you that your breakfast is 2 whole eggs with 1/2 a cup of rolled oats and 1/2 cup of sliced strawberries on top. Your coach will […]
June 12, 2017

Client Spotlight: Lyndsey

Last May, I graduated from nursing school—which is where I ended up eating everything in sight (and consuming a lot of alcohol) because I thought I could avoid doing anything school related if I were eating. The entire summer I complained about how none of my clothes fit, my butt was eating my bathing suit bottoms and had nothing to wear. Basically, I lived in gym clothes. One night at the end of the summer, I was complaining about how I looked and my boyfriend suggested I try the gym his sister goes to because she loves it. I immediately said “ummmm no, I’ve seen pictures of her gym and I can’t do that.” A few days later he told […]
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