Studio: 6809 Cascade Rd SE, Suite A, Grand Rapids, MI 49546

Effects of Obesity

February 9th, 2018 by Debbie Martilotta

Heart Disease, Diabetes, Cancer,  and high blood pressure
just SOME side effects of being overweight!  

If this is a concern for you I strongly suggest that you contact me for assistance in regaining back your health!
YOU are too important to your friends and family!

The U.S. Surgeon General has declared that obesity has reached epidemic proportions in the United States. Approximately:

  • 35 percent of women and 31 percent of men are considered seriously overweight
  • 15 percent of children between the ages of six and 19 are overweight

Public health officials warn that the results of physical inactivity and poor diet are catching up to tobacco as a significant threat to health. We are committed to helping you get healthy and stay that way. Learn about obesity prevention.

  • Couple that with a lack of regular exercise and it becomes very difficult for adults to maintain or lose weight.
  • Diet and exercise are vital strategies for losing and maintaining weight. A study by the National Weight Control Registry found that nearly all of 784 study participants who had lost at least 30 pounds and had maintained that loss for one year or longer, used diet and exercise to not only lose the weight but also to maintain the weight loss.
  • Continuing to use healthy behaviors can help you maintain weight. Be aware if you’re eating as a response to stress, and use exercise, activity or meditation to manage stress instead.
  • You can avoid weight cycling and maintain a healthy weight through physical activity and healthy eating.

Read the complete article by Stanford Health Care here;

DBM 15-Minute Cauliflower Fried Rice

February 9th, 2018 by Debbie Martilotta


  • 1 medium-sized head of cauliflower
  • 2 tablespoons sesame oil
  • 1 large carrot, cubed
  • 2 garlic cloves, minced
  • 2 beaten eggs (use scrambled tofu for vegan)
  • 3 tablespoons low sodium Braggs Amino soy sauce
  • 6 green onions, minced


Shred cauliflower using the largest side of a grater, pulsing some rough cut pieces in a food processor or buy organic riced cauliflower; the end product should resemble smallish grains of rice.

Heat 1 tablespoon sesame oil in a large skillet over medium-low heat. Add the carrots and garlic and stir-fry until fragrant, about 5 minutes. Add the cauliflower, and remaining sesame oil to the pan; stir-fry quickly to cook the cauliflower to a soft (but not mushy) texture.

Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.

Add grilled chicken or grass-fed beef for more protein


This recipe tastes best the same day, in my opinion. The cauliflower just gets so overly cauliflower-smelling when you have it as leftovers.

For the sauce on top, I just whisked equal parts Braggs Amino soy sauce, honey, sesame oil, together and drizzle it over top with sesame seeds. I like a little pretty flair like that.

Bone Broth Soup

February 1st, 2018 by Debbie Martilotta
4 cups Organic Bone broth or stock
2 large eggs, lightly beaten
1 to 2 spring onions, finely chopped
1/4 teaspoon white pepper
Salt to taste
Few drops sesame oil (optional)


  • Bring the 4 cups of chicken broth or stock to a boil.
  • Very slowly, pour in the lightly beaten eggs in a steady stream. To make shreds, stir the egg rapidly in a clockwise direction for 1 minute. To make thin streams or ribbons, gently stir the eggs in a clockwise direction until they form.
  • Season the soup with white pepper, salt, and sesame oil.
  • Add chicken if desired.

DBM Nutrition Plan

February 1st, 2018 by Debbie Martilotta

I’m often asked by clients “What should I eat?” or “How can I become leaner?” or “What foods should I avoid?” Well, here you go:

Remember, your diet is 80 to 90 percent of what it takes to be fit.  No amount of exercise will undo what you just stuffed into your face. PERIOD.

If you don’t eat right, you may become stronger but not leaner. Feed your body with clean, organic, unprocessed whole foods.  Your body will love you and you will love your body and yourself!

Along with clean and healthy eating, make sure to get your strength training in. I recommend two 30-minute strength training sessions weekly with me.  Add a walk or bike ride for fun, to burn a few extra calories, or to relieve stress.


Just because a label says gluten-free, fat-free, or sugar-free does not mean that it is good for you. Food companies make up for the absence of these ingredients with additional processed ingredients which add calories, cause inflammation and sabotage your efforts to get healthy and stay healthy.

Clean Protein:  Always find clean (antibiotic-free, organic, nitrate-free, hormone-free, grass-fed, free-range or wild caught) protein sources. (beef, pork, fish, wild game, lamb, chicken)

Try to get up to 5 cups of non-starchy (preferably organic) vegetables a day. That may sound like a lot, but with choices of broccoli, leafy greens, Brussel sprouts, cauliflower, asparagus, bell peppers, green beans, and cabbage, you can vary the veggie(s) and cooking method(s).

Try to drink half of your body weight in ounces of water every day (i.e. if you weigh 150 pounds, drink 75 ounces of water per day). I recommend filtered/purified water, as tap water contains trace amounts of chemicals that can accumulate in your body and may jeopardize your health.

Consume at least 20 grams of protein per meal/snack throughout the day. Remember, in order to build lean muscle, you should consume about 0.8 grams of protein per pound of your ideal body weight per day (i.e. if your ideal weight is 150 pounds, you should consume 150 x 0.8 = 120 grams of protein per day). 


All grains, highly processed foods, sugar, wheat, corn, starch, and artificial ingredients.

Remember: Sugar is like CRACK to your body!  It is very addicting.  STOP the cycle!!   Sugar is present in many types of foods and products and may be disguised.  YOU MUST LOOK AT THE NUTRITION LABEL CAREFULLY! If you see ingredients like corn syrup, high fructose corn syrup, agave nectar, and honey, BEWARE.  These are all recognized by your body as SUGAR and contribute to inflammation, weight gain, and trigger your body’s ‘sugar response’, resulting in insulin spikes.

A few shopping tips:

  • Shop the outside aisles of the grocery store. This is where the fresh foods are kept. Inner aisles are mostly processed garbage;
  • If a product has more than 5 ingredients, it’s a sure bet that it contains stuff that you don’t want/need, and that may be contrary to your goals;
  • If a product contains ingredients that you can’t pronounce, AVOID IT;
  • If a product contains ingredients that your grandmother wouldn’t recognize, DITCH IT;


  1. Start your day with a protein-based meal such as 3 scrambled/hard-boiled eggs along with a quarter cup of berries. This sets up your metabolism for success for the rest of the day.
  2. 3 – 4 hours later have another protein-based meal/snack such as a protein shake or Greek yogurt. Choose your protein powder carefully. If you want a protein that has no artificial ingredients, soy, or dairy, Ariix brand – Pure Protein, is a great option. If you are looking for a whey protein, Garden of Life offers a grass-fed, organic protein powder that is also very good.
  3. 3 – 4 hours later have another shot of protein such as canned tuna or chicken, along with some veggies.
  4. Repeat this all day.
  5. Stop eating 3 – 4 hours before bedtime. This will give your body adequate time to digest what you have eaten before your metabolism slows for sleep.

Everyone benefits from strength training!

January 24th, 2018 by Debbie Martilotta

One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling which is a crucial benefit, especially as you get older.

If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain.

  • It can help post-menopausal women increase their bone density and reduce the risk of bone fractures.
  • Strength training along with other healthy lifestyle changes can help improve glucose control for persons with type 2 diabetes.
  • It boosts energy levels and improves your mood.

Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages.

Don’t limit yourself!

Exercise has been shown to be effective at reducing falls

January 24th, 2018 by Debbie Martilotta

Hopefully, you are able to squat or lunge. If not see me!

Over 1/3 of older adults fall each year, with many of them resulting in injuries, fractures and/or loss of independence. In fact, falls are the number one cause of accident-related deaths in older adults.

The problem is so pervasive because there are over 160 independent risk factors that can lead to falls, including internal factors such as age-related sensory changes or medication interactions and external factors such as bad weather conditions or poor lighting.

Exercise has been shown to be effective at reducing falls but it is difficult to determine the appropriate components for an individualized exercise program due to the variety of physical factors (e.g., muscle strength/power, balance, gait) that contribute to fall risk.

Over Consumption Of Sugar Contributes To Muscle & Joint Pain!

January 8th, 2018 by Debbie Martilotta

This shouldn’t come as a surprise to anyone who trains with me! Sugar causes inflammation, and inflammation causes pain and chronic illness!

I like this article from Susan Brady, a Certified Nutritionist, Doctor of Integrative Medicine, Physical Therapist.

According to the U.S. Department of Agriculture (USDA), the average American consumes roughly 47 pounds of cane sugar and 35 pounds of high-fructose corn syrup per year. 

Research shows that the consumption of foods high in sugar can cause inflammation. Studies measuring inflammation with a blood test called C-reactive protein (CRP) discovered that foods with a high concentration of sugar increase CRP levels.

This occurs because sugary foods cause a spike in a hormone called insulin which starts a cascade of biochemical reactions that lead to the production of inflammation.  Insulin is secreted by the pancreas and is responsible for taking sugar out of the bloodstream and storing it in the cells, which also contributes to the accumulation of fat.  Visceral fat, or stomach fat, itself secretes inflammatory proteins and hormones which generates chronic inflammation.

Most forms of joint pain and muscle aches involve inflammation and, even if the pain is the result of trauma, symptoms may be exacerbated and prolonged by eating foods high in sugar.


If you suffer from joint and/or muscle aches and pain, try eliminating sugar from your diet and focus on eating the REAL food provided by nature.  You will be amazed how much better you feel and how much more energy you have, along with improved overall health and fitness!



Give the Gift of Fitness!

December 19th, 2017 by Debbie Martilotta

Give the gift of fitness with a regular program of two half-hour sessions of high-intensity strength training per week and a clean eating regimen. Gift certificates for group classes are available as well. Call me for delivery at (616) 901-6247.

Save $50 by purchasing 10 sessions, save $150 and purchase 25 sessions or save $350 by giving 50 sessions (6 months of fitness).

My mission is to get you into the best shape of your life.