Mission Statement:
This is my mantra: I am…..therefore, I can, I will, I believe!
I am in the business of transforming, improving, and in some cases…saving lives. My passion is empowering others to develop a body they appreciate, love, and trust. My goal is to help each person live a healthier, happier life by designing a balanced program of fitness and nutrition nurtured by a positive attitude and daily discipline.
I am a short-term teacher or a long-term partner to help you reach your personal fitness goals. I will help you build a solid foundation from which to begin your journey to healthier and happier living.
I BELIEVE I can make a difference in your life…I CAN do this by sharing with you what I have learned on my own personal journey to fitness. I WILL introduce you to the basic knowledge of the body, the exercise, the right attitude, and the nutritional guidance that will empower you to live your fitness dreams. I AM dedicated to helping you make the changes that will produce the body you desire.
My Abbreviated Life Story:
I was born in Hickory, North Carolina, but lived most of my life in Tennessee. I have a wonderfully supportive family whom I adore. Without their love and support, I would not be who I am today! I graduated from the University of Tennessee, Knoxville, with a Bachelor’s degree in Marketing and Sales. Upon graduation, I worked with the Pepsi Bottling Group in Nashville, TN, for a couple of years as an outside sales representative. I then moved to the east coast of Florida where I began a new journey in the medical equipment sales business. Two years of traveling the east coast hundreds of miles (sometimes daily) was enough to drive me away from corporate sales and into commercial real estate in the Stuart, FL area. I entrepreneured successfully in this venture for three years and still maintain an active Broker’s license. Due to an unexpected turn of events in my life, I began searching for a new direction…a new passion. With a leap of faith, I moved to Gainesville, FL, to begin my new journey.
The concept of Lean By Design originated out of my desire to live in a healthier, leaner body. Throughout the past 30 years, I have done my fair share of abusing my body with the wrong foods, over-eating, under-eating, diet pills, little to no exercise, and having the “wrong” attitude about my body. My struggle with weight left behind physical evidence of my poor habits in the form of stretch marks (or “war marks” as I tend to call them) and, of course, cellulite….all of which contributed to my not feeling comfortable in my own skin for most of my life. So for those of you who are struggling with the same issue(s)…I get it…I can empathize!
As a child, and throughout much of my adolescence, I dreamed of having a beautiful body. I would pray at night asking God to make me thin like my older sister who had the perfect cheerleader figure and who could eat anything and not gain a pound. I envied her ability to eat two Quarter Pounders from McDonald’s at one meal and actually lose weight (while she ate them) while I could drink a can of Coke and gain a pound (not literally, but you get the picture!)
In my early 20’s, I finally realized that the answer to my weight problem was not going to be a miraculous, quick fix but would require an overall lifestyle change. This is not always an easy concept to embrace especially since we are always looking for the easy way to remedy a situation. Adopting a lifestyle change takes commitment, effort, and patience..
I attribute my initial weight loss to the advice offered in the book, Body for Life, by Bill Phillips. I finally started to understand the importance behind finding the balance of eating correctly and fitness training on a daily basis. And I learned the greatest lesson of all…that with enough hard work, will, consistency, determination, and discipline, the rewards will naturally follow, and most anyone can do it! I incorporated the knowledge I gained from this book into my fitness and eating regimen, but, after a while, my “southern girl” sweet tooth was at an all-time high, my portions got bigger…and, naturally, so did my derriere.
Upon reaching the age of 30, I not only opened a new decade in my life, but I also experienced the trauma and hardships of divorce. It was at this turning point that I decided that I could either choose to let life control me…or I could control my life. Still not pleased with my level of fitness and nutrition, I decided to work with a personal trainer. This was one of the best experiences of my life on so many levels! Exercising not only made me feel better because of the increased amounts of serotonin that my body was producing, but I learned that I am strong mentally and physically which is truly an empowering feeling. I also realized that I am more passionate about fitness than ever before which led me to the path of creating and becoming Lean By Design.
Though I learned a lot and my body did respond to the new exercises that I was introduced to, I still was not where I wanted to be after 12 sessions with a trainer. It was at that time that I decided to really take matters into my own hands so I decided to become my own personal trainer. I started on an intense study with the National Academy of Sports Medicine that taught me about the human body. I gained an understanding of the anatomy and how it functions efficiently through proper alignment, caloric expenditure, fat loss, increasing muscle gains, and general nutrition, just to name a few of the prime topics. As they say, knowledge is power!
During my studies, I increased my workouts to twice a day…cardio in the mornings and resistance training in the evenings. I was working out 6 days a week and resting (only) when the gym closed on Sunday. I had always heard that the Hollywood “beauties” work out this hard to look the way they do, so… why can’t I ?! After a few months of rigorous workouts and reaching the exhaustion point, my body was STILL not where I wanted it to be. I realized that something in my quest to building a better, more beautiful body was still not right. I then cut my routine in half (yet still working out once a day with either cardio or resistance training) and began focusing on my nutrition. I kept remembering all of the times that I had heard that you can work yourself to death in a gym, but if your nutrition is not on par, then you won’t reap the rewards of all your hard work. Let me save you the time and effort…THIS IS SO TRUE! Let’s face it, fitness is critically important to your overall health and well-being, but who realistically can dedicate excessive hours in a gym on a daily basis (unless you truly enjoy it like I do, but I also don’t have kids and a husband to tend to). In a nut shell, you must have a balanced equation between fitness training and nutrition…both being vitally important to reaching your personal fitness goals.
Phase I Training of the L.E.A.N. Concept:
The Purpose of Phase I Training- “Tackling the Issue of Nutrition”
- To ensure that you are ready and willing to make this life-changing commitment. In an effort to secure the integrity of this program and move on to the next phase (including a designed exercise routine) you must be on board with eating correctly. Without this commitment, you will not need to advance to the next phase of training.
- To re-program the way you perceive food
- To learn the importance of kicking the (excessive) sodium habit!
- To learn how to prepare food so that eating is easy and pleasurable and not a chore
- To learn the importance of balance and portion control
- To understand the importance of eating the right foods on a balanced daily schedule
- To understand the importance of water!
- Now featuring the research of Dr. Donald K. Layman (world-renowned protein expert)
Understanding your body’s nutritional needs is vital for long-term weight loss success. If you want to maximize your efforts training in a gym then you must start here. Your nutrition is 80% of the weight loss process!!!
LBD INTRODUCTORY SESSION:
Every individual will start their LBD training with a 3-4 hour introductory session that consists of a thorough body assessment analysis (including body fat/muscle mass measurements, 8-point circumference measurements, determing the client’s maximum target heart rate, etc) as well as a full-scale food sampling/food preparation session which will take place in your own home. During our session, we will be working together to prep your foods for the week to ensure that a healthy alternative is available when you need it! You will receive a vast amount of knowledge on current research from the world-renowned protein expert and award winning, Dr. Donald K. Layman. The meal design suggestions (based on your food preferences) are balanced using Dr. Layman’s carb/fiber and carb/protein ratios. This will help you better understand the necessary balance when eating to control insulin production (which can lead to fat storage, phantom hunger pangs, etc) and how the right balance of foods can enhance your energy level, maintain and build muscle mass, and burn fat! Experience it for yourself…the food is good, full of flavor, and you eat all day long! There is no such thing as diet food or starvation in this program! The LBD intro session is the perfect way to determine if this program is the right fit for you!
Note: Though I am not a licensed nutritionist, I will be recommending (not prescribing) meal ideas that will involve everyday (common) foods and offering variations of these foods to keep you feeling satisfied and content with this improved eating concept.
Phase I and Phase II Training Package Options:
*Empower Me Package # 1: This package is for those who are 20 or more pounds overweight (based on “medical recommendations” per age, gender, and height). You will complete the full Phase I Training program, “Tackling the Issue of Nutrition” which consists of the LBD introductory session followed by 2 additional in-home sessions (for weeks 2 and 3). Your LBD trainer will be weighing you and tracking your success in each session. During the session, you will be sampling and preparing recommended balanced foods to ensure a healthy week of eating. In weeks 4 and 5 you will be scheduled to have a 1-hour coaching call to ensure that you are staying on track and moving along through this behavioral modification process. You will receive an LBD educational binder equipped to structure your life during this healthy lifestyle transformation. This binder is divided into L.E.A.N. sections as we move through this 30-day process (*Learning the Basics about the Body (with Love), Exercise, Attitude, and Nutrition). Also included is recommended reading to support balanced eating principles and maintaining the right attitude to ensure a healthy mind/body connection. *Exhibiting understanding of weight loss principles that were discussed in Phase I training will qualify the individual for Phase II training, “Toning and Sculpting the Body”. Phase II begins with (2) complimentary 1-hour physical training sessions with your LBD trainer.
*”Empower Me” Package # 2-(The “Less Than 20 and 12″ Plan): This package is for those who are 20 pounds (or less) overweight (based on “medical recommendations” per age, gender, and height). You will complete the LBD introductory session and will then be scheduled to begin physical training sessions with your trainer. This package consists of (12) physical training sessions. Each client will also receive (2) complimentary 1+hour physical training sessions to get started. Note: It takes 4-6 weeks for the body to begin showing any muscular adaptations or physiological changes (according to the National Academy of Sports Medicine).
Phase I training sessions will be used to begin prepping the body for Phase II training: Toning and Sculpting the Body. Phase I will include low impact stretching and light to moderate cardio training to start burning fat depending on the client’s current fitness level.
- During exercise the client will be introduced to using a heart monitor to track heart rate and caloric burn throughout each training session. You may choose, after seeing the advantages of using this device, to purchase your own heart monitor to use when exercising with or without your trainer.
*Optional Services:
*Kitchen Clean-up: This additional service is to help clients get rid of the old and prepare for the new. Your LBD trainer will clean out (not throw away) your not-so-desirable foods in your refrigerator and pantry while educating you as to “why” throughout the process. Your trainer will help you de-clutter and organize your kitchen work space to help you establish a strong foundation to begin your weight loss journey.
*”Empower Me” Photo: Many people seeking weight loss lack the confidence and certainty to complete their weight loss journey. Yet, when they see themselves looking slimmer and healthier (as they are going to look AFTER they lose the weight), they get excited, inspired, motivated, and yes, EMPOWERED to make the changes in their life. It is so refreshing for people to experience the thrill of success prior to doing the work. How it works… You send a photo of your current self and a new you (with your desired weight loss) is mailed to you in return. This visualization technique is crucial during the weight loss process. It’s all about “tricking” your subconscience…
What You Need To Get Started:
- Food Scale (A digital scale is preferred for accuracy)
- Plastic sandwich bags (various sizes) and food storage containers
- Permanent marker (black Sharpie preferred)
- Water Bottle (16+ oz)
- A good pair of workout shoes (and moisture-absorbing socks are recommended)
- Proper workout apparel (that is comfortable and unrestrictive and makes you feel good about yourself)
- Heart Rate Monitor (optional, but recommended for cardio training…great for a quick reference to determine if you have reached your maximum target heart rate and how many calories burned throughout your workout session).
How To Prepare For Each Session:
- Before each session, you must purchase the necessary foods that will be needed to prep your food for the week. Your trainer will provide this list in advance.
The Cost of This Program:
- Please contact an LBD trainer for more information on pricing of training packages…
As I believe in giving back to the community in which we live, a portion of the proceeds of certain Phase I packages will be donated to Haven Hospice, Food 4 Kids Backpack Program, L.E.A.N. 4 Life (the LBD health and wellness ministry), Displaced Homemakers Program, or Arbor House. While YOU are improving the quality of your life, WE can improve the quality of someone else’s.
496 Comments
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Have you already setup a fan page on Facebook ?.-…
Hello reader! I do have a Facebook page set up under Lean By Design. Thanks for “stopping by”…
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Sometimes your blog is loading slowly, better find a better host.`~;’,
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What would be your next topic next week on your blog.’*,*-
Hello reader! Thanks for post. I am still debating on the next subject to submit to my readers. Please check in again shortly! Many thanks…
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