Lift It Up

07/21/2023

Body Building is a great way to sculpt your physique in a short period of time.

Down 12.4lbs 🎉

Sunday is the last day for the prestige labs 8-week transformation challenge. The prize money 💰 is about 20k or 25k I believe.

I worked by butt off within these 8-weeks. I really want to win this prize money. There were over 6000 participants. We’ll see what happens. All and all, win or lose, I’m so happy with what I’ve accomplished. Shout out to Tim for losing 13.4lbs. We crushed it!

Stay tuned for our transformation photos.

If you didn’t get a chance to participate, I invite you to do it next year. This program will give you a good jump start and a lot of encouragement right before the holidays.

Below is what I‘ve accomplished for far:

Week 1
Week 4
Week 6

07/19/2023

What is something regarding health and exercise that you used to believe, but found out wasn’t actually true 👀

07/18/2023

Does your day start with no appetite but end with a junk food binge? Many people skip breakfast but lose control by nightfall, snacking on anything within reach. Is lunch your healthiest meal, yet you can't resist those jelly beans desk-side?

Why do night-time cravings rule us?

🥞 Do we eat more heavily at night because we lack a balanced breakfast, skip on fruits and vegetables, or miss out on adequate proteins?

💦 Could it be our lack in hydration or misguided fear of certain foods like potatoes?

The answers? Yes to all. Read on ⬇️

Through my experience and studies, I've realized balance is key in nutrition. Yes, I enjoy a cake or ice cream occasionally, but my routine focuses on proper nutrition 75-90% of the time. This curbs binge eating and keeps me full.

For me, breakfast starts my day right. Not everyone agrees, but for me, it's a morning treat. A balanced lunch keeps my energy levels up. A protein-rich snack, and dinner featuring chicken, avocado, and broccoli ensures my protein intake is up to the mark. With enough water and the right nutrition, I don't crave late-night snacks any longer. My old unhealthy habits have now become lifelong healthy ones.

Transforming your diet isn't a quick fix. It requires patience, planning and ex*****on. Changing my diet helped me overcome health concerns and improved my well-being overall.

🔗 If you're unsure where to start, reach out. I'd be thrilled to guide you through your nutrition journey.

07/18/2023

How do you raise self aware children?

This is deep.

This is a brilliant message.

https:/www.facebook.com/reel/1613485935787446?fs=e&s=TIeQ9V&mibextid=jLOCaE

07/18/2023

The sauna can change your your health.

07/17/2023

Putting those groceries over the top shelf is hurting my shoulders tremendously.

I've had my fair share of shoulder injuries, including a fall and a Spartan race incident. Both took about six months to heal, requiring patience and modifications to my daily activities.

Shoulders are complex structures, sensitive to impact and strain. We often take our bodies for granted until they're compromised, forcing us to adapt.

During my recovery, I learned some crucial tips:

1. Rest: Allow the shoulder to heal without undue stress. Once pain subsides, gradually introduce exercise.

2. Apply Ice and Heat: Within the first 48 hours of an injury, this can reduce swelling and inflammation.

3. Light Exercise: Once pain lessens, start with body weight movements or light dumbbells to regain strength, flexibility, and mobility.

If you're battling shoulder pain and need guidance, join my Reverse, Revive, and Realign Clarity call. We can help tailor a recovery protocol to fit your lifestyle.

Let's discover exercises that allow your joints and muscles to move freely. If your shoulder strength is lagging, schedule a call with me today. I'm here to help!

*Dionne here, offering expert advice for your health and wellbeing.

# personal trainer

07/10/2023

Your back is one of the biggest muscles in your body, when it doesn’t feel normal or when your back is in pain it throws you off tremendously and can throw off your whole day.

Certain movements that help my back, and mastering them requires practice, proper coaching and a consistent health care regimen.

These methods can keep your back hurting:

1️⃣ Sitting down too often
2️⃣Not strengthening your back and core
3️⃣ Not spending enough time with stretching and elongating your muscle and keeping them mobile
4️⃣ Sleeping in an awkward and non optimal position

Understanding our bodies can be empowering and transformative. Take it from me. I’ve experienced back pains but have also come up with practical life changing solutions that keep your back strong and pain free.

I've helped a woman with back pain due to her job as a stylist. After our session, she reported feeling better.

Our body deserves care akin to fine silk.

Every person and profession is unique, and I believe in personalized treatment. Address your body changes promptly, as we need our bodies for life.

Experiencing back pain? Join my Reverse, Revive, & Realign Clarity Calls. We'll discuss pain management, body maintenance and self-love.

🔗 Link in Bio to Transform Your Life 🔗

06/26/2023

I hear people say all the time, “I’m getting old. My knees hurt, I can’t really run or exercise like I use too, and that’s the way it is.”

I hear you my wonder 💭 women. It’s not easy to deal with age. I’m with you because I totally understand. Heck I passed 40 not long ago.

Aging can be a beautiful thing and it’s all part of the process. We grow up, we age, we get older and there’s nothing wrong with that. Now, we might not be able to lift like we were able to before but, there are so many alternatives to keeping yourself healthy and strong without worrying about age so much.

I find strength, flexibility, and mobility are an amazing addition to one’s fitness plan.
Taking care of your body and providing self-care through diet and exercise is all apart of the healing process.

I have many wonder women I work with that were experiencing knee pain. I have one client with a slighly more serious condtion but, even though her body won’t allow her to do knee dominant movements right now there are other safe movements we can do to still keep her body moving.

Are you experiencing any knee or joint pain? I’ve got free spots to my Reverse, Revive, & Realign Clarity Calls.

During this call, we will:

✅ Discuss any pain or injuries affecting your daily movements.
✅ Talk about your health and holistic goals and what you’re looking to accomplish.
✅ Learn how to look amazing in your clothes and feel amazing inside while you enjoy all aspects of being able to move pain-free!

🔗 Click the link in my bio to get started.

06/19/2023

Wonder Women don't eat breakfast cereal daily if they want to tone up, get stronger and repair their muscles. Don’t fall for “The Cereal Myth.”

We all know cereals can be tasty and convenient for breakfast, but have you stopped to check out the label? Could you go check it real quick? I’ll wait

If you did check it, I’m sure you’ll see that they have a ridiculous amount of added sugars and artificial ingredients in them…not to mention GMO ingredients!

When I’ve visited other countries like Spain, Italy, Paris, Copenhagen, and Switzerland, the grocery stores have nowhere near the amount of junk we do. They have a few selections of cereals, and that’s it.

I feel lacking protein in my daily diet can cause issues like hair loss, losing toenails, lack of muscle, and more! Protein is just so satisfying and fills me up, so when I get enough of it in my diet, I’m not tempted to eat other foods with “empty” calories.

If you're unsure about your daily protein requirements, join my Reverse, Revive, and Realign clarity call. I’ll help you figure out your protein intake simply and effectively.

Discover how to feel satisfied even if you decide to have that bowl of cereal. If you struggle to add more protein to your diet, we're here to help!
Trust me! Trust the process!

💛~ Dionne

06/16/2023

My Wonder Women clients had it worse during the pandemic - they weren't even walking up those dreaded stairs. They sat at home, gaining weight, and barely moving. It's like a slow decline compared to just facing the stairs. As we gain weight and indulge in food, not only do pounds pile up, but our bodies can suffer from illnesses, hypertension, diabetes, etc. Feeling heavier, sluggish and dissatisfied with our reflections make starting a weight loss journey difficult. With countless programs available, deciding where to begin can be overwhelming.

When I see women uncomfortable in their skin, I want to help.

Unsure about your weight-loss journey? Need guidance on achieving goals without over the top weight-loss regime? Book one of my 3 Free Clarity Call spots through the link in my bio. During these calls we will:

Find the perfect weight-loss regime to fit your busy lifestyle
Get crystal clear on mapping your ideal health journey that brings you joy
Hone down a nutrition plan so you can sill enjoy the foods you love and to not be so strict. We will help you find balance
Walk about you weight-loss goal and make it easy for you to achieve it.

Let me assist you in finding the right cardio balance while preserving muscle mass.

😧

06/15/2023

Oh no, it’s the dreaded, “put my carry-on luggage in the overhead bin” again!

I was embarrassed when I realized I was fumbling to put my carry-on luggage in the overhead bin years ago because I didn't have the strength to put it up there. That was the moment I realized I had to get stronger.

Besides that, embarrassment, I was also experiencing stiffness when I first woke up in the morning. I was having difficulty carrying simple things like bags of groceries at one time when it was so much easier to do when I was younger.
I've heard similar complaints from my Wonder women clients when they hit age 40. So, I've explored various strength training exercises that help my clients do everyday things like the ones mentioned above.

As we age, we lose muscle mass if we aren't doing any strength training to build or maintain the muscles we already have. As we lose power, we burn fewer calories and can weaken over time. Some older people might break a hip from a minor fall because their muscles are not strong and stable enough to hold their bones together. Ouch!
Seeing others suffer hurts when I know these types of injuries can be prevented with simple strength training routines.


If you don't know where to start, I've opened up 3 spots for my Reverse, Revive, & Realign Clarity Calls. On this call, we will:

1. Envision the joyful journey towards your ideal healthy body.
2. Get crystal clear on your desires and what’s stopping you from reaching them.
3. Discover effortless reconnection with your body for a youthful look and feel.


💪 👊