I am excited to announce that me, Debbie Potts, will be offering Nutritional Therapy services starting this summer at Fitness Forward Studio in downtown Bellevue, WA.
After 25 years working in the health and fitness industry as a fitness instructor, personal trainer, program manager, run coach, triathlon coach, health coach, podcast host and fitness studio owner… I will now integrate all of my training together to become a Nutritional Therapy Practitioner by Nutritional Therapy Association and build The WHOLESTIC Method program to our community as well as online.
I will be continuing to host my weekly podcast called “The WHOLE Athlete” to discuss one of the eight elements of The WHOLESTIC Method with guest co-hosts to help transform lives and improve performance for life and sports! Locally, I will continue to train clients but I will be focusing more on nutritional therapy sessions with clients.
What is Nutritional Therapy? Nutritional Therapy Association’s Philosophy:
“That the myriad of health problems that plague modern society result from weaknesses in the body’s physiological foundations as a result of poor nutrition. As an education organization, NTA is dedicated to helping individuals and healthcare professionals understand and reverse the tragic and unsuspected effects of the modern diet on their patients and clients based on their bio-individual nutritional needs. Throughout our training programs and seminars, students access a wide range of education tools and connect nationally with other practitioners in the healing arts.”
We help individuals with different health goals to improve their vitality and energy from the inside out by building their foundations. The foundations not only focus on eating a properly prepared, nutrient dense whole foods diet, but also focusing on strengthening the five pillars:
- Blood Sugar Regulation
- Essential Fatty Acid Balance
- Mineral Balance
My niche varies as I know so many clients don’t feel their best and nutritional therapy can help most everyone! Most of us can benefit from improving our digestion – and balancing our nervous system (slowing down-pushing pause-reset). Our digestion system needs to work right or else we don’t absorb our nutrients then we have a cascade of other events and complications that can occur. How do we get started? A three-part series of sessions to begin our journey and transformational program.
- Client interview, food journal review and Nutritional Assessment Questionnaire Form (NAQ)
- Functional Evaluation: hands on portion of your treatment to tap into the innate intelligence of your body to see where your health priorities are based on the evaluation on reflex points. We will connect your brain to your body systems – and I will ask you to be energetically open minded so you can receive the messages your body is telling you. This information we receive from the functional evaluation will be combined with the information we gathered together from our first session as we do some investigation together to find the root causes of your symptoms to help reach your main concerns and goals. Another part of our functional evaluation is doing lingual neural testing to determine which nutrients your body asking for to heal. Very exciting and learning experience to listen to our bodies and make that internal connection!
- The third session will be our follow-up to create a WHOLE individualized plan based on our interview, NAQ, food journal and functional evaluation. I will provide a plan including nutrition suggestions, review any supplements the body asked for and re-assess to continue helping you reach your goals.
- We also include the option to add on our The WHOLESTIC Method Detox Program including strength training, mobility, myofascial release yoga, Athletic Stretch Therapy, Cauldron healing broth, Pruvit ketone supplement and the Full Spectrum Sunlighten Infrared Sauna. Ask about our The WHOLESTIC Method Nutritional Therapy packages!
I am also excited to team up with other practitioners and healers to offer seminars and workshops at Fitness Forward Studio to offer more method to help you transform the WHOLE you from the inside out with the elements of The WHOLESTIC Method.Describe how you see yourself using your NTP training in the next year. Our goal is to slow down the aging process for the maturing athlete at Fitness Forward Studio- that includes detox programs, digestion, leaky gut, joint health, brain health and more educational opportunities to help you take care of your WHOLE health!
New Nutritional Therapy Services include:
- Treatment for digestive issues as GERD, Leaky Gut and more.
- Fatigue, Sleep & Stress Management
- Detoxification Systems
- Hormone Balance
- Metabolic Efficiency
- Athletic Performance
- and more symptoms we can improve with Nutritional therapy once we go the the process, identify stressors and do some investigation to find the root cause…just like putting the pieces of a puzzle together.
The WHOLESTIC Method approach is unique as Debbie (me!) incorporates the Nutritional Therapy Practitioner skill set along with Metabolic Efficiency coaching and CHEK Holistic Lifestyle coaching skills into one program. Naturapaths and Functional Medicine Practitioners will be helpful to work as a team with The WHOLESTIC Method as well as Chinese Medicine and Acupuncture treatment. We are all bio-individuals and sometimes we need to find different approaches to determine which treatment or method helps optimize our health from the inside out.
I know from my years of battling Adrenal Exhaustion/HPA-Axis dysregulation issues, I have seen over ten different health providers until I found a more holistic mind-body approach to help determine what part of my body was causing the cascade of events and imbalances. Our bodies are similar to a bike wheel- one spoke is out of alignment then the entire wheel is impacted. You need to find a practitioner that you feel comfortable with, build a trusting relationship and keep communication open as you work together to get the results you are looking for. We should feel amazing each day- there is no reason to feel low energy, over weight and brain fog just because “we are getting older” or “that is how I am now”… we can find solutions to make you feel ten or more years younger, slow the aging process down and continue doing the sports or activities that you love to do as we age up! We should feel younger as we get older!
As a health coach, personal trainer and soon to be a Nutritional Therapy Practitioner, I hope to continue learning about repairing gut health, immune system, detoxification system and the adrenal/HPA Axis function. We are all multi-tasking and rushing all day long… I want to help others stop living life as a race and start pacing themselves to not only teach the body to burn fat, but also to optimize our health and improve performance in life – and sports!
I know I have learned new information from my body after working with a Nutritional Therapist (NTP) as my stomach acid wasn’t the right Ph to digest my food- proteins, my pancreatic enzymes were not working to help breakdown my carbs, protein and fat- plus my liver/gallbladder were not working correctly to detox the toxins in my body or emulsify the healthy fats I was consuming in my higher fat/lower carbohydrate food plan that I thought was working well for me. If you can’t breakdown and absorb the nutrients from your food then we have a long chain of events that will occur as a result… a dysfunctional digestion system is related to dysfunctional hormone, adrenal, detox, minerals, fatty acid and more dysfunctional systems!
Remember The WHOLESTIC Method Coaching with Nutritional Therapy is not a quick fix program- but rather a transformational program that will be long-lasting as we will be getting your body to function and operate correctly (efficiently) and build new healthy habits!
Sign up and schedule your intro special to Nutritional Therapy with Debbie Potts here. See our new client forms on the website www.fitnessforwardstudio.com to get NTP paperwork (steps 1-4) and then return to me (scan or fax) before our first session. Please take time to complete paperwork- don’t rush through it as it won’t be accurate and as honest. Take time to answer questions and do your food log with symptoms throughout the day (not at the end of day when you don’t remember details). Focus and relax when doing the forms for best results!
New NTP Client Package: Summer Start Up Special valid through August 2017 for total $395
Package includes three appointments:
- Disclaimer, Health History, Lifestyle, Food Journal Review and NAQ review
Functional Evaluation and supplement testing
The Plan including nutrition, health and additional nutrients/supplements needed based on your bio-individual needs from our assessment.
Start taking control of your health- you have a choice! Put the oxygen mask on first… schedule your intro special package today!
Sugar is in every packaged processed food….even in food and drinks that are marketed as healthy.
So are you a sugar burner or fat burner? A simple way to find out is to keep a food log for a few days and discover if you are you hungry every 2-3 hours.
For so many years we have been told to eat first thing in the morning to get the metabolism revved up then eat every few hours to keep our metabolism higher. Does this make sense to you or is it just a hall pass to eat more? I never understood the “eat every 2-3 hours” weight loss plan. How does eating every few hours help use fat for fuel?
If you are hungry every few hours you are probably a sugar burner. Sorry to break the news. Look up the research on blood sugar, insulin and fat storage. If we eat a high carb, low fat meal or snack then eat in two more hours to “keep our metabolism activated” then we are probably on the blood sugar roller coaster. When our blood glucose levels are high then the fat storage hormone insulin is released to bring down the blood sugar levels… then when our blood sugar level is too low then we need to eat again. Repeat the cycle.
That is why eating a meal then a snack then a meal then a snack then a meal then a snack before bed doesn’t make sense to me. But it does make sense to the billion dollar food industry companies and marketing firms! The more processed “quick energy” foods we eat the more we need to eat which helps the food industry make even more money.
What is the solution? To eat real food with healthy fats, moderate quality clean proteins (“happy animals”) and organic vegetables. If you want to become a fat burner then you need to teach your body how to become metabolically efficient and utilize fat for fuel by cutting out sugar and processed foods. Once you cut out sugar, high carb grains and processed foods (sugar!) then you may find your body fat quickly melting off!
Contact Debbie for 30 day coaching to really change your lifestyle habits for good. Get results in less time by become metabolically efficient fat burner. Schedule a resting metabolic test to determine how much sugar/carbs and fat you are burning at rest.
Fitness Forward Studio
Personal Training & Coaching
CHEK Holistic Lifestyle Coach
Metabolic Efficiency Training Specialist
118 105th Ave NE, Bellevue, WA 98004
When Debbie asked me to share my story in her newsletter for May I actually laughed. It seemed so funny and quite honestly unbelievable that I could have results worth sharing. But, I guess I do!
It isn’t unusual for my husband and me to do some kind of “New Year Cleanse.” We like to jump start January or February after the holidays. All the food and drink that seems to come along with Thanksgiving, Christmas, and New Years gets a little overwhelming and tends to make us feel sluggish and well a little “full.” It is also really easy to get panicked thinking of sunny vacations that are right around the corner (spring break).
In February, we decided to try “Dr. Gundry’s Diet Evolution.” My Mom had done his diet the year before and had really liked it so we figured we’d give it a go. There were some similarities to Paleo Plan (which we did in 2012) but just a few things that made this program different. Some parts of it seemed easier; some parts seemed way harder (NO SUGAR or FRUIT for 2 weeks….Yikes!).
So, February 1st, I cleared my pantry of all grains, sugar, and legumes and my husband came home with a print out of our list of approved foods. The first two weeks were a little intense but not as bad as I thought it would be. It took energy to change behaviors and plan meals differently. After the two week “teardown phase” was over, we were able to introduce some fruit and grains…carefully watching our energy level and what the scale told us. We have been eating the “Gundry way” ever since – with some exceptions (dinners out, travel and well life!) and have found it really do-able. We aren’t starving, or cranky, we don’t feel like we’re holding on until “X” happens, there isn’t a finish line date we’re focused on – we don’t feel like we’re on a “diet.” We are making healthy choices and reaping the benefits. My workouts feel like they have been optimized by the changes I have made in my diet. My body is leaner, stronger, and lighter. I just feel good – which is wonderful and will hopefully keep me on track.
Have you tried to make your own “Green Monster” at home yet? It is very difficult for most people to eat the high quantity of super food vegetables that our body’s needs… but have you tried using a powerful blender to make a “liquid salad smoothie”?
Most people have only heard of Vita-Mix, but there is another blender and it is every bit as good as its higher priced competitors. The OMNI costs a lot less money too. The OMNI comes with a 7 year warranty on the motor.
The blender is so strong that my drink exploded my first few times as I didn’t have the lid on correctly! Toss in a variety of vegetables and lots of greens… press low power then medium and voila you have your own “Green Monster”.
Follow my FITNESS FORWARD Facebook page for “GREEN MONSTER” variations or look up Juicing Vegetables page on Facebook.
Here is the link to order your $279 blender instead of $499 or more for other types of powerful blender! I can’t imagine using a blender any faster or more powerful.
Drink your vegetables daily!
If you are lean and metabolically efficient already then you may not relate to my story of the high carb athlete. If you have been following my Twitter or Facebook posts over the past year, you may have noticed more articles on becoming more “Fat Adapted” and “Metabolic Efficiency”. Also the past year, I have been interviewed four times by Jon Smith on his “Garden Variety Triathlete” podcast on core training, racing and now become a fat adapted athlete. Last week was my first experience as a co-host on “Garden Variety Triathlete” podcast. Another change the past few months is my “re-branding” and focus for Fitness Forward Studio for the future. As I learn more about becoming metabolic efficient from my own research, industry experience, athlete experience and self-experiments with my eating, I wish to inspire others with the latest discoveries on the high carbohydrate diet and sugar burning individuals. In life or sports… we need to learn how to FUEL, how to TRAIN efficiently and PERFORM in SPORTS as well as in LIFE every day!
We want to be burning fat for fuel when we are sleeping, working, resting and participating in endurance exercise. How were we to become a fat burning machine if we are taught to eat three meals a day plus two snacks as well as make sure we are eating every 2-3 hours to keep the “metabolism” working? As a personal trainer/fitness instructor/coach for twenty years and a competitive athlete, I have had my personal experience with eating high carb and non-fat diet for many years. The articles always told to athletes to eat a high carb diet if you are exercising or racing. As I was growing up, I was always read we were to eat a low fat or non-fat diet if you were trying to lose weight. Media and articles always taught us that butter, coconut milk, coconut oil, avocado, cream, macadamia nuts and other natural fats were bad for you.
As I read new blogs, articles and books on become more metabolic efficient over the past few years, I look back on my experiences fueling for long distance training and racing (Marathons, Cycling and Ironman distance events) as well daily headaches from the food I ate. Now so many questions I had over the years are being answered… excess carbohydrates are addictive, create unstable blood sugar levels, increase appetite and decrease ability to activate the “feel full button”. I was always training for distance events, training by heart rate and lifting weights but I was never losing the stubborn last 5-10 lbs. to get lean for race season. How do we burn fat for fuel and lose fat weight?
I started listening to podcasts, reading books and blogs on foods that cause inflammation in the body and common food sensitivities. Personally, I realized I must be sensitive to gluten and dairy as I had some of the common symptoms listed. I also started understand more about hormone balance as with Leptin and Ghrelin. So many days I have been hungry after I just ate and never felt as if my “Full button” worked. Now I realize my hormones and blood sugar levels have been out of balance. For so many years my daily food plan was “healthy” grains and fruit. The new information and evidence based food research made sense for MY BODY. Everyone is different and can tolerate various levels of carbohydrates but I am sugar sensitive as a result of my “healthy” eating habits.
I learned about the ZONE DIET back in the mid 90’s and started learning more about the balancing the carbs-fat-protein but I still was not eating fat (non-fat was “best”) and I have not been a big meat eater since I was a teenager (blame it on KFC chicken legs). Sally Edwards taught us about heart rate training and developed heart zone training that we implemented into workouts at the Bellevue Club. Then we started offering New Leaf Metabolic Testing and setting heart rate ranges for individuals. I also started training with Mark Allen Online Elite team in 2003 and we followed the Phil Maffeton formula for heart rate training. The result… I have become an educated trainer, coach and athlete on become metabolic efficient when training and racing but I was still curious about fueling for performance as well as weight loss.
I took the USA Triathlon Level One Coaching certification in 2009 and first listened to Bob Seebohar’s Metabolic Efficiency seminar. Bob is a leader in the research (and self-experimenting with high fat diet) in Metabolic Efficiency and eating real food. He taught us we don’t need to eat so much when training, throw away the gels and eat real food. I was already testing client’s metabolic efficiency on our New Leaf Metabolic Treadmill Assessments and training clients by heart rate training but the news on nutrition made total sense to me.
For almost two years I have offered 30 or 21 day challenges at my studio FITNESS FORWARD in Bellevue, WA. I worked with local naturopath (Dr. Geoff Lecovin) on leading a 21 day challenge to eat REAL FOOD plus eliminate common food allergens for the challenge (dairy, gluten, peanuts, corn and soy). I have read more about the “Paleo Diet” and now about “Low-Carb” food plans. Ben Greenfield Fitness podcasts, Sean Croxten’s Underground Wellness and “Ask the Low-Carb Doctors” podcasts have provided so much new information on why the “Standard American Diet” (SAD) has created an obesity epidemic in our country. I also realized why so many athletes have IBS, race day fueling problems and challenge losing weight. This past year we have really had success with the “FF 21 day Rapid Fat Loss Challenge” and expect even more results in the NEW YEAR challenges. My clients have lost 8-15 lbs. per challenge by eating real food as well as adding Fitness Forward’s special “METABOLIC TRAINING” workouts (High Intensity Interval Training).
My goal in 2013 is to educate clients of all levels and sports how to become more metabolic efficient by how they eat, train and perform in life as well as sports. Fitness Forward Studio offers 50 minute high intensity interval training that will increase the metabolism up to 24 hours or more. Fitness Forward Studio offers “RAPID FAT LOSS CHALLENGES” for 14 or 21 days to help people to change the way they eat and lose fat weights. Fitness Forward Studio will offer METABOLIC ASSESSMENTS using the NEW LEAF METABOLIC resting and exercise tests to measure respiratory ratio (RQ), peak fat burning and anaerobic threshold. We are going to teach clients how to lose fat weight, train efficiently, be faster in races and get RESULTS!
In the new year I will conduct more Metabolic treadmill tests for runners and walkers of all levels in a fasted state as per the protocol but also test people after a “typical” pre-race meal. I am the new monthly co-host of the “Garden Variety Triathlete” (The Journey of the Fat Adapted Triathlete) monthly podcast where we will discuss our experiments with a higher fat diet; fat adapted and become a metabolically efficient athlete.
I will challenge my clients to complete the “FF RAPD FAT LOSS CHALLENGE” and offer each client the opportunity to experience a lower carb/sugar and higher fat food plan eating REAL FOODS. I want to help people enjoy eating REAL food and eliminate processed man made food. Who wants to be a sugar burner and not a fat burner?
My journey began in 2012 and continues in 2013 as I become a “Superhuman Coach”, co-host a new podcast and present more seminars at the Lavaman Triathlon. I will add more exciting changes at Fitness Forward Studio ….stayed tuned!
Back then… and now. My “fueling” history:
• Back in 1995, I was training for my first long distance bike ride (Seattle to Portland in One Day). I remember going for a long bike ride after teaching spin class on a Saturday morning. I decided not to eat anything after my spin class before the long bike ride as I had “fat to burn”. About two hours into the ride I had no energy and had to pull over to rest on the side of the road while my friends finished the “out and back”. They gave me a Cliff Bar and I returned to life to ride back to our cars. I was a sugar burner… not a fat burner.
• I used to eat a bagel, orange juice and banana for breakfast then have a headache as well as was hungry one hour later. I never understood why I was still hungry after I just ate a bagel and more carbs. Now I
• I used to eat a gel on a long run every five miles to keep “fueled” up. Now I don’t eat anything when doing a training run up to 18-20 miles.
• In the past on my training bike rides I used to drink an energy drink plus take a bar for a two to three hour bike ride in the afternoon. Now when I go for my afternoon bike ride, I usually need lunch beforehand then ride 2-3 hours (in season) with only water.
• After a life of eating non-fat and fat-free everything, I added HEALTHY FATS into my diet and trying not to be “fat phobic”. I use coconut oil, avocados and coconut milk as well as grass fed organic cream.
• Even though I have always been more a “plant based” eater (LOVE my huge salads), I am cutting out grains as my “quick snack” when on the go and going for more fat/protein snacks as almond butter with nuts and coconut flakes.
• For over ten years I have trained by heart rate and performed well in races, I am always struggling to lose the last five pounds. Now I am eating more fat and less sugar/carbs, I know I can lose the weight because I stay full longer.
• My work hours are early (leaving at 4:30 am) and later (4-7pm). During the week I would eat breakfast at 4:30 am because I thought “I needed to eat”. I would eat dinner when I got home because it was “dinner time” but we would go to bed an hour later as I work late most nights. Now I eat a big lunch with more fat and I am full for hours. During the week I usually stop eating after 3 or 4pm then I don’t need to eat breakfast until 830am or 9am when I have a work break.
• Instead of eating a high carb breakfast of toast with almond butter before work, now I have coffee with coconut oil and sometimes add almond butter and Ghee if I need more of a boost.
• In Ironman races I used to eat oatmeal, bagel and a banana for pre-race meal but now I have gluten free (Essential Baking Co) seeded toast with almond butter, coconut oil topped with seeds/nuts and avocado.
• During Ironman Races I drink most my calories but started adding “Raw Revolution” bar instead of gel blocks or bars. I don’t eat anything most of the race but liquid calories as I am an efficient fat burning machine.
• For weekday early morning workouts I don’t eat anything even if it is an 8 mile run.
MORE experiments and discoveries to come in 2013! Stay tuned for more reports as well as listen to Ben Greenfield’s podcast and “Garden Variety Triathlete” podcast.
S.P.E.E.D for Weight loss
Geoff Lecovin, D.C.,
N.D., L.Ac. CSCS CISSN
Location: Fitness Forward Studio
Date: February 8th
Time: 7pm – 8pm
Cost: $20 (pay at seminar)
More than two thirds of Americans are overweight. Aside from the general discomfort of carrying extra weight, there are numerous co-morbidities. These include arthritis, heart disease, type two diabetes, gall bladder disease, certain cancers, hypertension and strokes.
There are dozens of fad diets and nutritional supplements for weight loss. Some work in the short
term, but the weight often returns. In addition, some diets can cause muscle loss, which can negatively affect metabolism as well as health.
If you want to learn an evidence based approach to weight loss, come learn about SPEED.
SPEED is an acronym standing for “Sleep, Psychological, Environmental, Exercise and Diet”. According to Jeff Thiboutot, M.S., C.N. and Matt Schoenberger, M.S., CES, authors of the book SPEED, addressing these five factors increases the chance of long term, sustainable weight loss.
Sleep is essential for weight loss. Research shows that less than 7-9 hours of sleep can adversely
affect hormones, leading to weight gain. I will discuss lifestyle factors, dietary modification and supplements that can be used for sleep hygiene.
Psychological factors play an important role in the success of any weight loss program. What sort of relationship do you have with food? Do crave certain foods? Are you an emotional eater?
Environmental factors can have a significant impact on weight gain. Chemicals know as “obesogens” permeate our food chain and are found in plastic bottles/containers as well as contaminants in processed foods, including baby food! Identifying and eliminating these sources is essential for weight loss and health. In some instances, a detoxification program is necessary to rid one’s body of these chemicals and help it to function properly. This class will review the detoxification pathways and how to do an effective detox.
Exercise if done correctly, can accelerate fat loss. If done following conventional recommendations, it will cause carbohydrate cravings and compensatory overeating. Exercising less but more intensely is the key- come learn how.
Diet: Research shows that eating more of certain foods can actually promote weight loss and that the food we eat can affect specific
hormones that will either turn on or off fat storage. Food allergies and sensitivities can also affect weight gain. These can be identified through a blood test, or an elimination challenge procedure I will discuss in the class.
Supplements Some work, many don’t. This class will also give an overview of helpful supplements or weight loss as well as prescription medical foods that control eurotransmitters and can affect appetite.
Acupuncture- Does it work for wight loss? Research shows that it helps with cravings and metabolism. Interested participants can try it during the class. The points are located in the ears.
Fitness Forward Studio.
See http://fitnessforwardstudio.com for address and map.
For more information about using S.P.E.E.D for weight loss, contact Debbie at Fitness Forward at (425) 466-3653.
For more information about Dr. Lecovin:
Website: www.drgeofflecovin.com/e-mail: firstname.lastname@example.org/clinic number is (425) 646-4747