By Kim Duke

NETA & AAFA Certified Trainer

Make small changes to your diet like swapping a cheese stick or a handful of nuts for the chips and soda.  Take mini walking breaks when you feel fatigue setting in instead of looking for a caffeine/energy drink fix.  These are small changes that will give you big results. 

To exemplify this, I am going to share the journeys of two of my clients. Both started with dietary fixes.  One needed to EAT.  This client thought if she did not eat, she would lose weight. This only slowed down her metabolism to a snail’s pace and left her with little to no energy, plus anything she did eat caused her to gain weight. 

The other client needed to EAT SMARTER.  This client quickly learned to read labels in order to make better food choices.   She learned fat-free is not always a good choice due to the high amounts of sugar and that sodium can also be a culprit when trying to lose weight.

Then we attacked their fitness side of things.  Both were walking and making good progress.  Both were gaining cardio vascular strength.  However, they were eager to see more results.  So, I had them weight train.  Not once a week, but 3 times a week for 30 minutes. 

Five months have passed and the results keep coming.  My client, who barely ate, now eats about 4-5 times  a daym making mindful choices.  She walks a lot and weight trains at least 3 times a week for 30 minutes.  She has lost over 14 inches.  Her BMI has gone from 33 to 27, (at 25, her body weight will be ideal).

My second client continues to make great eating choices and exercising 3-5 times a week at 30 minutes.  This client has lost 30 lbs. and 11 inches.    

Neither of theses clients plans on stopping the routines that they have developed— both are addicted to their new lifestyle and better health.  Both started with small Changes and had big results! 

It’s your turn to be that client— swap out one thing that you know is an unhealthy choice or behavior.  Contact me at if you have questions or concerns about the choices you are making.  I would be more than happy to help!