Big Goals and Small Steps

A post from Emily….

Big Goals? Small steps!

We often think that big goals require huge actions.

Example, I want to lose 50lbs, so I am going to give up carbs, sugar and alcohol all at once. I will survive on water and skinny thoughts, who needs food. Or the, I will workout seven days a week! Then we burnout and throw in the towel altogether.

It is not grand acts that create sustainable change, it is small steps/actions that truly change behaviors and habits.

Example: I need more veggies in my diet

Extreme not sustainable: I am going to only eat veggies

Sustainable: I am going to have veggies at every meal

(notice I said am going to, not going to try, you still need to commit)

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Why I Have Coaches

I’m a trainer and I have a trainer.

A lot of people ask me why I do this, when I know how to program workouts and I obviously like to work out and train hard.

The real reason for having a trainer and a coach is not because I don’t know what to do.

Could I program my own training sessions?

Of course. Am I human and I have days that I don’t want to train?


Do I also, selfishly, write programs that contain exercises that I love and ignore the exercises that are tough for me?

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Ask Your Trainer: Will Artificial Sweeteners Give Me Sugar Cravings?

Here’s another nutrition post from Emily with the low down on artificial sweeteners, what they are made of and what they are doing to your body. Give it a read.


Sweets….. Artificial sweeteners, what are they actually doing to your body & your waistline?

But most of us are accustomed to sweet foods, and don’t want to live our lives without them. For this reason, various artificial chemicals have been invented to replicate the effects of sugar. These are substances that can stimulate the sweet taste receptors on the tongue.

These chemicals are known as “artificial” sweeteners… as opposed to “natural” sweeteners like sugar or honey. These chemicals are very sweet, and they are often added to foods and beverages that are then marketed as weight loss friendly, makes sense given that they are virtually calorie free.

However, despite increased use of these low-calorie sweeteners (and diet foods in general), the obesity epidemic has only gotten worse.

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One of Our Favorite Ab Exercises: Valslide Ab Tuck & Star

Oh Valslides, how much do we at DP love you?

We could count the dozens of ab, core and leg variations that you can do on the Valslides. They are super portable and just down right awesome because my friend Valerie Waters, trainer the stars, created them.

I have to rave about Val for a minute because she’s pretty much one of the nicest people ever. We were in a business group together for a few years and at that time I had ordered several sets of slides for the gym. There was one set in particular (I think I ordered 3 pairs at once) that wasn’t holding up as well.

I mentioned it to Val, just to let her know that the product was amazing but some of the foam was falling apart and we hadn’t had them that long. I just wanted to make her aware as a friend and certainly wasn’t asking for anything.


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Faking It…Trainers Do it Too

Faking it… Trainers do it too!
Ever hear the term “fake it until you make it”? You know pretend, false bravado, and imply that you can do something that you are really not ready for. Walk in with confidence, leave with victory. We have a saying amongst our training staff, it is actually one of our core values, it is “all day, everyday”. Meaning I could do this all day, everyday. No sweat I’ve got this.

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Why I Love the Scale

A post from Emily:
Why I love the scale….
You might be totally confused by this statement. Thinking “wait, what, trainers talk all the time about how the scale doesn’t matter”. Well for me it does. Here is why.


This week I have multiple clients say a similar statement to me. TIME TO FACE THE MUSIC. Time for them to be measured at our gym. “I’m dreading this, I’ve been avoiding this” I hear this a lot. But it is coming from a good place. People ready to move out of denial into action. It is their first step.




As painful as it is to face at times we all need a mirror to show us when we are off course. This wake-up call comes in many forms. A pair of jeans that won’t fit anymore, a comment from another person, a picture of yourself, and often the scale. I have seen people cry over their measurements, body fat, weight, inches, and I have seen what comes after the tears and the wake-up call. Let me tell you it is all worth it. Living in denial and not facing the “music” does not move you forward.

Having the courage to face where you are, and where you have been is the first step in preparing to move forward to where you want to be.

This is why I love the scale. Not everyone has access to our ability at the gym to measure what makes up people’s body weight, how much is fat and how much is muscle. So, the scale brings people in my door, sends them seeking out help, keeps them somewhat in check if no better body composition measurement is available. The scale will wake you up, and provide you with reality check at times. It is a health barometer, not the greatest one, but it can let you know if you are at risk for diseases, or sometimes a weight fluctuation can let you know if something is wrong in your body.



See the scale is not the enemy here. BUT…. yup here is the but…. your relationship with it can be.


I do want you to have a healthy relationship with your weight. Just like anything else there is too much of a good thing. It is good to know how much you weigh, it is good to know that at any weight, high or low, your weight does not determine your worth. If you are “overweight” it does not make you a bad person, just like people that are at a healthy weight do not all have halos.


Your weight is just  number, you are not defined by it, unless you define yourself by it.  Healthy relationship with your scale means using it on occasion. Don’t be a scale junkie and weigh yourself everyday. Once a week is plenty, once a month is even better. I prefer my clients to weigh themselves only at the gym. Judge your progress by clothing fit, and body feel is so much more effective. Because lets be honest we are after feeling good, truly wanting to feel good. This is not a number, it is a feeling.

What is going to be your wake up call? It is never too late to start, or get back on track. Remember we all have to start somewhere. It is okay to loose your way, and get of course. What you do once you realize your are off track is what counts the most. Time to be honest about where you are so you can get to where you really want to be. Be real with yourself, is it time for you to wake up and get back to work?



My mission is to help as many people as possible, and if the scale is one more way to do that, then I’m I okay with it.


Now that you had your wake-up call get to work!


You might be wondering what the best measurement of your healthy is based on external examination, and without all the blood work. As stated above body composition is what we trainers like to use.  I always describe body composition as getting a look into someone’s house. That whole skinny fat thing. See a house (body weight) can look great on the outside, but be a hot mess inside.

closer Why I Love the Scale

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Durbrow Performance September Client of the Month: Jared Graves

jared e1413403794696 Durbrow Performance September Client of the Month: Jared Graves

Congratulations to our September 2014 Client of the Month, Jared Graves.

Check out Jared’s journey and success story here and be sure to give him a high five and congratulate him the next time you see him!

A small town called Baldwinville in Central MA.

What brought you to DP? 
As I started becoming more interested in fitness I realized that just running on the treadmill wasn’t going to give me the results I wanted. Many of the people I work with had been going to DPT for a while and encouraged me to give it a try. I wasn’t sure about group training but once I became familiar with the trainers and clients I really started to enjoy it.

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Ask Your Trainer: What is the Best Way to Do Push Ups?

Welcome back to another edition of Ask Your Trainer. We’ve gotten a ton of great questions so keep them coming. You can just leave a comment on this blog post or follow our shenanigens on Facebook and post your questions there.

Today’s question comes from one of our clients, Nikla, who was asking about the proper push up technique. Her question was specifically “why do we concentrate on keeping our eyes up on push ups instead of going nose to the ground?”

This is a great question. At DPT we do focus on performing push ups while looking ahead. You don’t want to mistake that for looking “up” because the goal of the push up is to make it a full body exercise and that starts with having a straight back and neutral alignment.

Think about having a straight line from the top of your head to your heels.

This means when you do your push ups, you should look slightly ahead to maintain that neutral alignment. This does a couple of things.

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The Fear of Success

By: Callie Durbrow

Success, it’s a weird thing. We all want it, but we’re all kind of terrified of it at the same time. Usually that terrified aspect is hidden a little deeper in our subconscious mind.

I was recently reading a book about this very topic and it’s fascinating how much it stands true, particularly in the areas that I work with every day.

The first area is in the training business. Whether you want to call it weight loss, fat loss, performance training, it doesn’t really matter. So many of our training family have different goals but often the “hang up” is the same once they reach a certain point. (more on this later)

The second area is yours truly. Obviously I own my own business and if I’m being completely candid and honest, I experience the fear of success on a daily basis.

So, this post is not coming from a regurgitation of what I’ve been reading and what I’ve been working on with my mentors (more on this in another post as well). This is stuff that I experience daily and I also see with our training family clients as they approach success in their goals.

Why is success scary?

I think it comes down to three big reasons:

1. Fear of the unknown

2. More personal responsibility

3. There’s no one else to “blame”

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The Best Diet Out There

Here’s a post from Emily with everything you need to know about how to sift through the confusion of traditional diets…

What is the best “diet” out there?

This has been a debate for years. It provides confusion, revenue, and for extra fun the best “diet” out there is always changing.


South Beach


Whole 30

Weight Watchers

Nutra System

Slim Fast

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