Our Philosophy

Health & Fitness Principles

Our approach covers mind, body, nutrition, training and behavior change in order to teach you the necessary tools to create lasting results. We value education, science, and personalization and it is our mission to equip you with the knowledge and confidence to thrive even after working together.

Nutrition

Start by tracking your food intake on a food diary or through something like MyFitnessPal. This will help us to understand what you are eating just now and if any changes will better support your goals.

Aim to eat a source of protein at each meal. This will help with satiety and recovery from our training sessions.

Include a wide range of fruits and vegetables in your diet.

Where possible, plan your meals to save stress.

Eat in a way that leaves you feeling satisfied and content.

Eat until you are 80% full and (if possible) without distraction.

Go easy on yourself! If you overeat or go off plan, it's okay. I think of these as speed bumps rather than car crashes.

Exercise

A female personal trainer watching as her client uses proper form when exercising with a weight.

Consistently showing up is 90% of the battle. If you can master showing up even when things aren't perfect, you'll make a lot of progress.

No one type of exercise is necessarily better. The key is to include ways of moving that you enjoy, will do consistently, and feel good doing. I am a big fan of weight training. However, I encourage you to find movements that make you feel great!

An excellent goal for most people is to move in a way that gets you sweating for a minimum of 3 hours per week. This can be a combination of weights, cardio, walking, dancing, climbing, playing sports, etc.

Harness exercise for its physical and mental health benefits. It's more than just a weight-loss tool.

Aim for 7-10,000 steps per day.

"I learned how to achieve proper form when exercising and why this is so important.

I also appreciated Deniece's practical health advice, including the reminder that taking care of my physical health contributes to success in other areas of my life.

I enjoy that the training was truly customized according to my health needs and goals. Deniece took the time to talk to me and understand my health needs and build a training program around those needs. Also, she would adjust a training session according to what I had going on in my life.

Aside from my general dislike of exercising, there was nothing about the training sessions that I did not enjoy. Deniece's positive and upbeat attitude motivated me to push past my personal feelings about exercise, and I always felt much better at the end of the sessions."

Keomi B.

Personal trainer Deniece Williams speaks to her clients over Zoom during a virtual training session.

Want to get healthy and strong but don't know where to start?

Schedule your free 30 minute consultation with Deniece.

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