PLT Nutrition Coaching

PLT Nutrition Coaching Your health is primary. At Personalized Lifestyle Training we focus on health, not the scale! Please join us as the community is FREE.

PLT Nutrition provides nutrition coaching for all ages, for all walks of life and all backgrounds. We believe in food freedom and enjoying a balanced approach to nutrition. We don't believe in the excessive tracking approach other companies use but instead a relaxed fluid approach. We don't ask our clients to track everything or to track to a single number, we use calorie ranges to allow our clients to find their daily hunger balance. We are a global company in over 37 countries with a staff of over 30 coaches in USA, Europe, the UK and South Africa. Our community is like no other, its free from shame, free from restrictive or excessive beliefs, its supportive and diverse.

12/18/2025

How’s it start…How’s it going…

Watching my son Gabe lift now fills me with pride. Not just because of the strength he’s building, but because of the example we set. The habits we choose, the standards we hold, ripple out in ways we don’t always see.

When he started out he couldn’t even stabilize the dumbbells in a bench press. Now he can out lift me…just 😉

He doesn’t remember the fat, boozy dad I used to be - he sees what dedication, consistency, and health look like in action.

Our choices matter. The legacy we leave isn’t just in words - it’s in the life we model.

12/11/2025

I love waking up to freshly brewed coffee.
The smell. The warmth. The comfort.
It feels like a little gift I left for myself the night before.

But it doesn’t happen by accident.
It happens because I set it up.

One small habit - done consistently - creates a better morning.

And it’s no different when it comes to your health.

You want better energy.
More strength.
Smoother digestion.
Weight loss.
Confidence in your skin.

But those outcomes don’t show up magically either.

They show up when you build the habits that create them:

• Making time for real meals.
• Drinking water.
• Walking outside.
• Lifting weights.
• Going to bed earlier.

None of it has to be extreme.
But it does have to be intentional.

Want different results? Build different habits.

The pot of coffee is easy.
But the principle behind it? That’s the real magic.

If you’re ready to build the kind of habits that lead to real, lasting change, send me a message. Let’s talk about what’s next for you.

“I was in a deficit and didn’t lose weight.”No. Unfortunately you weren’t. Because that is not how a human body works.Ev...
12/08/2025

“I was in a deficit and didn’t lose weight.”

No. Unfortunately you weren’t. Because that is not how a human body works.

Everyone has blind spots. Nobody remembers what they ate two days ago with perfect precision. Nobody truly understands the calories in the foods they graze on. And every controlled study ever done shows the same thing: people under report intake by a lot. Studies typically show under reporting in the 20-50% range.

Certain demographics have been shown to underreport more.

There are scientific ways to identify if underreporting is occurring.

BLTs. Eyeballing. A bite here, a sip there, something grabbed on the way to the car. It all counts, even if you forget it existed.

And it does not matter what your exercise tracker claims you burned. Everyone knows those numbers are fantasy. It does not matter what your food tracker claims you ate either. That one is wrong in a different direction. The body is the only honest scoreboard.

A real deficit shows itself on the bathroom scale over time. Not on your watch. Not on your app. Not on a graph that tells you you “burned” 900cals on a brisk walk.

A human body stores fat when it has more energy than it needs. It uses fat when it has less. If you are gaining fat or holding fat, you are not in a deficit. Full stop. That is physiology, not attitude.

People struggle with this because they trust their memory and their devices more than the basic laws of energy balance. But if you want fat loss, the path is the same for everyone. Create an energy deficit. Adjust until the scale reflects it.

That is the only place the truth shows up.

12/07/2025

Our Coach Allie Dispaltro just wrapped up her final Olympic Weightlifting competition of the year - and she went out with a bang.💥

At the American Open Finals in Daytona this weekend, Allie stepped onto the national platform once again and delivered a HUGE performance; hitting a 100kg clean & jerk.

This number isn’t just a personal record. It’s the result of months of hard work, grit, setbacks, comebacks, and the relentless pursuit of excellence. It’s an accomplishment she is personally very proud of.

At PLT, we’ve always known how fierce and focused Allie is.
But what makes her so special isn’t just what she does on the platform - it’s how she brings that same intensity, structure, and passion to her clients. It’s the light she shines that is virtually impossible not to be warmed by.

Allie understands what it means to chase big goals.

She knows what it’s like to show up on the days it’s hard.
She leads by example. And her clients feel it.
That’s why they thrive. That’s why they succeed.
Because they’ve got a coach who walks the walk - and lifts heavy while doing it. (Heck she even took that C&J for a little walk!)

Allie, we are beyond proud of you.
Not just for your numbers.
But for the example you set.
The integrity you carry.
And the way you inspire countless women to believe in their own strength.💪🏻✨✨✨

People throw around calorie numbers like they are badges of honor.But most of the time the numbers make no sense.“1200 c...
12/03/2025

People throw around calorie numbers like they are badges of honor.
But most of the time the numbers make no sense.

“1200 calories is fit for a toddler.”
Actually, it is often the right amount for a short woman with specific goals. Context matters.

“1600 isn’t enough because I can deadlift 150 pounds.”
Your deadlift has nothing to do with your calorie needs. Strength work is not a calorie prescription.

“I maintain on 3600.”
Maybe you do right now, but your metabolism adapts. What works today may not hold for long.

A calorie is a unit of energy, but the source of that energy changes everything.
Protein, carbs, fats and processed foods are digested and used in completely different ways. So you cannot judge your hunger, your recovery or your health by a simple calorie total.

1200 calories can be one slice of cheesecake.
Or it can be four large plates of chicken, rice and broccoli.
The number is the same. The effect on your body is completely different.

Most people struggle with weight because they have no real idea how many calories are in the foods they eat. And every time someone posts their calories in a comment thread it is usually written like a strange badge of pride.

The first rule of maintenance is simple.
You should be satisfied by your food and it should support your lifestyle.
There is no reason to push calories higher and higher until you gain fat. Plenty of coaches do that and it always ends the same way.

Your body adapts when calories go down and it adapts when they go up.
Understanding that is the real key to long term progress.

📣📣📣📣The PLT Black Friday Sale is LIVE!PAYMENT PLANS AVAILABLE • Save up to $300 on PLT Lifestyle plans• Save up to $450 ...
11/26/2025

📣📣📣📣

The PLT Black Friday Sale is LIVE!

PAYMENT PLANS AVAILABLE

• Save up to $300 on PLT Lifestyle plans

• Save up to $450 on Platinum Health plans

The payment structure is simple:

• 3 payments = 16 weeks / 4 months of coaching

• Add 1 more payment = 26 weeks / 6 months of coaching

• 1 extra payment = 10 extra weeks of coaching

Available until Monday, 9 PM ET.

*Sale plans must start by Jan 30th 2026

**Only 1 plan per person

Link in bio⬆️

11/26/2025

Impressive. Inspiring. Motivating.

At 68 years young, my client Vicki is all of that and more.

Fifteen unbroken push ups. Clean. Strong. Controlled. And truth be told, she had twenty in her.

We recently rebuilt her strength training. Added a bench. Added more dumbbells. Gave her a setup that actually matched her ability and pushed her a little.

Her old plan had her doing knee push ups. I asked her to try full reps and send me a video. I knew she had it in her, but when the clip arrived my jaw hit the floor. saw it and reacted the same way.

This is what happens when you give someone the right tools and a challenge that matches their potential. Vicki is proof that strength does not have an age limit.

Flexible dieting and macro counting has failed people for years.And it still does.Why?Because it tells you that as long ...
11/24/2025

Flexible dieting and macro counting has failed people for years.

And it still does.

Why?

Because it tells you that as long as you “hit your numbers” you can eat whatever you like and still lose weight.

And that message sounds great.
It’s simple.
It’s easy.
It’s exactly what people want to hear.

Which is why it goes wrong.

When you give people the idea that hitting a set of numbers is all that matters, they’ll do the bare minimum to make the scale move. They won’t change the quality of their diet, they’ll just shrink the portions of the same food that made them struggle in the first place.

So yeah, calories drop. Weight drops.
But nothing actually changes.

And because nothing changes, the minute portions creep back up, the weight comes back.

Everyone knows this pattern.

It’s the same reason 80-90% of GLP users who stop the drug regain their weight. The drug forced a VLCD (very low calorie diet), but the diet itself never changed.

If you don’t change what your plate looks like long term, you’ll end up right back where you started.

Maybe not in two weeks. Maybe in two months or two years.
But it will happen.

If you don’t make longterm change to your diet and lifestyle - you are setting yourself up for failure.

Maintenance is misunderstood. It’s a range of calories.It’s a range of body weights.It’s the space where the more you ea...
11/22/2025

Maintenance is misunderstood.

It’s a range of calories.
It’s a range of body weights.

It’s the space where the more you eat, the more you move, and it all balances out.

Eat less than your body needs and you lose fat.
Eat more than your body can use and it stores fat.
The middle is maintenance.

People get confused about what maintenance really is. They picture a fixed calorie number and a perfectly stable bodyweight. That’s not how it works.

Your weight should move within a range that fits your life.

Almost no one can eat without limits. We all need to check ourselves at times. If you have a weekend with too much booze, you might not drink for the week. The same idea applies to food. A high-calorie weekend needs a few steadier days to level things out. Ignore that and things drift.

Below is a side-by-side of and my twelve-month weight charts from Apple Health. Which one is which? haha

They look very similar and very stable, and they are, but each has about an 8lb swing. If you look closely, we both spike in September. We came back from Greece and the daily ice creams had done their job, so we spent the next couple of weeks getting back to normal.

That’s the difference. We saw it and corrected it with routine eating and regular movement.

Patti’s actually came off quicker than mine, I should add...

Regardless of your approach, Keto, flexible dieting or a GLP - if you don’t change your lifestyle the weight will return if you just stop.

You’ll always need to work on your health, but maintenance is where you get to live your best life.

11/15/2025

Make yourself healthy.
Make yourself happy!

It’s finally time to stop lurking and join PLT Nutrition…

Aside from people with lipedema, body fat only gets stored when we eat or drink more than we need.We all have our own ge...
11/13/2025

Aside from people with lipedema, body fat only gets stored when we eat or drink more than we need.

We all have our own genetic blueprint for where that fat shows up. Most women carry more on the hips, butt, and thighs—though exactly where varies from person to person. Men, on the other hand, tend to store it around the stomach.

When women move through perimenopause, falling estrogen shifts that storage pattern more toward the midsection - so it starts to look a bit more like how men gain fat.

But here’s the key point:

Even during menopause, fat gain still comes from overconsumption. To prevent “meno belly,” the goal isn’t to fight hormones - it’s to stay in energy balance. MHT can help moderate this fat location shift but not totally.

Supplements or MHT won’t prevent fat gain if you over consume calories.

You need to reduce your calorie/energy consumption to stop fat gain.

And if you’re trying to lose it?

Your body works on a “first on, last off” system. The places you gain fat first are always the last to lean out. That’s why you might see your face, arms, or upper body change before your tummy does.

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