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Another amazing email that I want to share about my behavior coaching.  I am so very proud of Ashley because she overcame her battle with depression, her battle with body image, and her battle with feeling lazy and unmotivated. Instead of focusing on losing weight, she focused on being strong and healthy.

As a behavior coach, we work on changing unhealthy habits into healthy habits and Ashley learned to LOVE the feeling of lifting weights and seeing lean muscles that gave her the strength physically and mentally that she was looking for. She worked so hard and it shows in her positive attitude and in how confident she became. There is nothing more rewarding for me than to know that she found a new passion. I am so proud of her:

“Dear Deborah,

After seeing you tonight I had to come home and rewrote this email that I had saved to send you. I didn't want it to get there before I did and now I am glad I waited. I am still so very touched by the fact that you got me a card and it gift. It was so unexpected and it just means so very much to me...

I can't tell you how much I have enjoyed your friendship and guidance, and how much you made me look forward to coming to the gym; something I never thought I would say in my life, by the way! Even though I am sad to be leaving, it feels good to be leaving in a much better and healthier physical, mental, and spiritual place. Your ability to help me achieve a healthy body and healthy mind at the same time is priceless.  So thank you. For everything.

Thank you for pushing me to be my very best. For giving me amazing advice and guidance and support. Thank you for making something most people hate to do an enjoyable activity that I actually looked forward to doing. But most of all thank you for being more than just my trainer, nutrition counselor, and behavior coach but my friend. You being in my life has changed it in the most positive direction and I will always be forever grateful to you for that.”



Hi Deb!!! Sorry I didn’t send my last day of food logs on Monday and yesterday! Here’s how it went!



7:30: 2 slices of cinnamon raisin bread, with pb, and 1/2 banana

(I brought an RX bar for a snack but was very busy so I missed my snack time)

12:00: turkey sandwich with 2 slices of Ezekiel bread, 4 slices of turkey, hummus, and guacamole

2:45: 1 apple with peanut butter

7:00: 1 chicken breast with salad, green goddess dressing, cucumbers, carrots

75 oz of water



7:30: 2 slices of cinnamon raisin bread with pb, 1/2 banana

9:15: 1/2 cup cottage cheese with peaches

12:00: turkey sandwich with 2 slices of Ezekiel bread, 4 slices of turkey, hummus, and guacamole

3:00: RX peanut butter and chocolate

6:00: salmon salad (salmon, spinach, tomatoes, olive oil, and vinegar), and roasted cauliflower


I have loved this whole process, Deb! I am kind of shocked and surprised by that! I honestly thought it was going to be good, but I thought I would be more resistant to it and fall into cravings. For the most part, I stuck completely to the guidelines and I am super proud of myself! I am feeling soooo good! My body has never felt this great. I have yet to have any stomach aches, bowel movement problems, or other things that used to happen before I was eating clean. That’s definitely been one of my favorite things - just how amazing my body feels! 


I feel great! I don’t think I need to continue with food logs but I definitely (if it’s okay with you) might continue to call or text if I have any questions about food! I have been loving your suggestions or finds and have added them to my food lists  I enjoy reading ingredients when I am at the store to see if it fits my rules. What’s been really cool is how supportive my family has been with this, especially my mom. When she’s grocery shopping, she always texts me to see if it’s “Deb Approved” ... It’s gotten her and my whole family also rethinking food and how to fuel our bodies with the right nutrients and energy. I even have coworkers asking me about eating and trying different things.. It’s really cool!!!!


OMG Deb! I don’t know if I have any feedback except just to sing your praises!!! This has been such an AMAZING experience!!!! I called you my food and body-loving cheerleader over the past couple of weeks 🥰 I looked forward to your emails and texts! I always felt so supported and encouraged... Sending you daily food logs at first helped keep me accountable. I did know that if I messed up, it would totally be okay.. but I didn’t want to because I really wanted to make you proud but then after the first couple of days, and with your support and encouragement, I quickly realized that I need to do this to make myself proud! And boy, that just fueled me to keep going with it. I really appreciated you being okay with my long food log emails haha It meant so much to me to type out my thought processes and share them with someone who knew exactly what I was going through in this journey! So yeah, no feedback except for thanking you for being awesome and my cheerleader and helping me start this new chapter of my life!!!!!!!!

You are the best Deb! I seriously cannot wait for the day when I meet you in person and can give you the biggest hug!  And omg yes! I will let you know when we can go grocery shopping together! Mom and I just did a big stock-up of food the other day, but when we need to go again, I absolutely will let you know! 



Thank you for everything Deb!!!!! 

Lots of love,

Heather- 25

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