What is our Nutrition Program All About?

What is our Nutrition Program All About?

When I started out training 10 years ago I thought I had all the answers.

You want to lose 25 pounds?  Easy.  Here’s a meal plan.  Follow this and you’ll be set.

If the client succeeded (which didn’t happen all that often except for the serious type A personality) great…. I was a hero.

If the client fails?  It was their fault.  They didn’t follow the plan because I know the plan works.

That’s the definition of poor coaching.

“Just do this” coaching isn’t coaching

Coaching is a two-way street.  It demands more than just a meal plan.  It takes an understanding of each individuals strengths and weakness and where their biggest area for improvement is.

Coaching is fluid and constantly changing from week-to-week and month-to-month WITH the client and their individual skill set.

Coaching is being the guardrails to get your car back on the road when you start to veer off course.

I was a smart kid and my heart was in the right place but the way I was coaching was all wrong.

I didn’t take into account a little thing called life.

Luckily I’ve learned a lot.  And luckily we found Coach Andy who has taken over our in-house nutrition program.

Coach Andy is a nutritional rock-star.  Taking time to get to know you and gently nudging you in the right direction.

He’s been behind the scenes helping our members learn proper nutrition for the last year and now we are opening up this program to the public.

Here’s what Andy does and how he can help you be happy in your own skin.

If you would like someone to work with you on developing a program that fits your goals and your life schedule a call with us today by clicking the link below…

Schedule a consultation call HERE

Jodi’s Top 5 Strategies for busy moms

Weight loss is easy…. Eat less do more right?  Then why is it so hard?

Jodi had the same questions when she came in.  Tracking food, going on diets, working out…. She tried it all and in the end the jeans still didn’t fit and the scale still didn’t move.  The only thing that she got out of it was frustration.

A year later she has more than just answers, she has found a blueprint that works for her.

So I asked Jodi about her success and what her top 5 strategies are that have led to over 50 pounds lost and a total transformation in her body and mindset

  1. Protein is key to body composition change. I wasn’t eating enough of the right foods.  I was eating healthy but not eating right for my body.
  2. Consistency combined with rest is key to change. I learned you don’t have to train daily but being consistent and giving the body time to rest is equally important.
  3. Lifting weights plays more of a crucial role in fat loss than cardio.
  4. Change that is slow is much more managable. Slow changes have helped me change my lifestyle tremendously in all avenues.
  5. DP has taught me how to correctly do things. This is huge in making progress and changes in your body.

Meet Coach Matt

Coach Matt
Matt started at Decater Performance in early 2013 as assistant coach, leading adult bootcamp classes. With past experience in the physical therapy field, Matt has a keen eye for technique and form. He has developed a vast repertoire of movements to help clients get the most out of their fitness program. Matt is a Certified Functional Strength Coach and Youth Fitness Specialist. The youth training program is Matt’s area of strength, where he combines high energy with positivity to make sure class is fun, while focusing on proper form and safety. Outside of the gym, Matt is a youth basketball coach, leading his team to a state championship win this year! In his free time Matt can be found playing basketball and flag football.

Fun fact: Matt is also a collector of beverage coasters!


Matt’s Top 3 Tips for a Great Workout

1.) Show up ready to train and have fun!

2.) Breathe.

3.) If everything is feeling good, make the movement more challenging.

group photo

Meet Coach Andy

Coach Andy

Andy brings nutrition expertise to the Decater coaching staff. He holds a Master’s degree in Nutrition and Exercise Physiology and is currently developing the nutrition mentoring program for Decater Fitness. With past experience in clinical weight loss coaching, Andy is an experienced accountability partner. By being supportive and focusing on the positive, Andy is eager to help each member reach their goals, at their pace. One of his specialties is the ability to help clients set goals and reframe “failure” into stepping stones to success. Andy leads the adult group bootcamp classes and is also responsible for the gym’s new VO2 metabolic testing program. The VO2 is the gold standard to measure overall fitness level and has traditionally only been available at hospitals and universities. In his free time, Andy enjoys golf, fishing and hanging out with his friends.
Fun fact: Andy is a dog person and enjoys dog training.

Andy’s Top 3 Nutrition Questions Answered

“How come my weight isn’t moving?” Many times, despite a person’s best efforts, and even if that person is eating relatively clean & healthy, their weight doesn’t budge. This can be frustrating and confusing. A minor adjustment or two from a nutrition expert is usually all it takes to help jumpstart that weight loss.

“How many calories should I eat?” The old adage “calories in, calories out” has failed to work in the real world. The added component of exercise seems to be a key factor in how our bodies respond to calories. It also depends on what your goals are. (For instance: How much weight do you want to lose? What’s your metabolic state? What’s your current exercise regimen?) Its possible to be successful without having to strictly monitor calories however that is usually a habit developed overtime with the help of a expert in nutrition.

“What will happen our first meeting?” Hopefully this profile can answer some of that, however I sum it up as one word: Individualized. Although everyone goes through the same general & medical background questions (dieting history questions, goals, etc.), and although you’ll have the option of starting and completing a template diet, such as used in many weight loss clinics around the nation, it’s individualized.

Meet Coach Nick


Nick brings an enthusiasm for proper technique and form to Decater Fitness. His background includes a degree in Sport & Exercise Science from the University of Central Florida. Having participated in college level football and rugby, Nick’s expertise and training experience lies in speed and agility training as well as power and strength training. He is passionate about helping members get the most out of each movement and can be counted on for extra encouragement to get through that last rep! Nick has mentored with many influential athletes, including an Olympian, and applies these experiences to his coaching. Nick’s other interests include hiking, snowboarding, family time and playing rugby for the Seattle Saracens.


Tess falls of the wagon – Or did she?

Off the Rails

The day before spring break, a little panicked about our upcoming road trip to see my family, I sat down with Andy. First we discussed my progress over the last two weeks. Per my agreed to goals, I’d been carefully tracking food for a solid two weeks. For the most part, I’d stuck with my daily calorie goals. My strength and conditioning training was making me feel stronger. I felt pretty good.

Because I was feeling fitter and maybe a bit smaller, I decided not to weigh-in, afraid if there were no changes on the scale I’d be discouraged before my trip and make terrible choices because of it. I don’t know if it’s just me, but when I’m working as hard as I have been, to see no changes is disheartening enough to awaken my inner rebel. She speaks to me in a mean voice inside my head, like the devil on my shoulder. “Screw it, no matter what you do, you’re still a porker. Tell them to pass the fries and a glass of wine. Heck, throw in a cheeseburger and a cookie too.”

I confessed to Andy my fears about the trip, and we discussed some strategies. Andy asked that I continue to track my food, to leave food on the plate at restaurants, and if I knew where we were going to eat, to plan what I was going to order before we got there. “Always have a plan,” he said.

So off I went, protein bars stashed in my purse for emergencies. I could do this, I told myself. Staying on track even on vacations is not impossible.

Yeah, and then I went off the rails. Hardcore off the rails.

It started with the pizza. The first night we arrived, tired from a nine-hour drive, we decided to meet my family for pizza at a little place in my hometown. I worked there in high school and the kids have heard countless stories about how delicious the pizza is. I ordered the Taco pizza, which is something I would eat every single day if I could get away with it and still fit in my skinny jeans. As suspected, it was as good as I remembered. So good. I told myself to just have one small slice and let the kids have the rest. But, you know, there it was in front of me all cheesy with those delicious refried beans, and it was so good…well, you know the rest. I did not leave any on the plate.

It went downhill from there. The mornings consisted of delicious breakfasts at the B&B, including muffins, waffles, toast and bacon. I didn’t turn any of it down. I could have, but I didn’t. And I chose not to track it. Not one day. The psychology of which is baffling. I’ve been laser focused on preparing for my Spartan races and losing these six blasted pounds of fat before the wedding, and yet, I couldn’t sustain it on our trip. I couldn’t even sustain the tracking, which I suppose is because I didn’t really want to face how off the rails I truly was.

One afternoon Cliff and I escaped the kids to visit some local wineries for tasting. Not only wine, but a decadent lunch. We ordered the cheese and fresh bread platter. It came with a little cup of chocolates. Thinking we both had one, I gobbled the entire cup by myself. As we laughed about it, I looked out over acres of grapes and was seized with a small moment of clarity. It was a beautiful day. We were sipping delicious wine and eating fine-crafted cheese, in love and so happy to be together for a little date under a cloudless Oregon sky. We would never get that moment back. Was I going to waste it by thinking about my weight instead of getting lost in the moment with my favorite person in the world? How many moments had I lost in the throes of self-hatred? Too many to count. Just be in the moment, I thought, instead of spending it feeling like a failure. A fat failure. A couple days off the rails is okay, as long as I get back on track. Denying pleasure isn’t always the answer. Sometimes it’s okay to enjoy the rich offerings of this life.

So that’s it, friends, I spent the week off the rails, and yet I didn’t beat myself up over it like I used to. Perhaps it’s because I know that when I returned to ‘real’ life I would continue my disciplined ways with the tools Andy and Derek are giving me so that I can continue to make progress. With that in mind, I gave myself credit for the good choices. I hadn’t eaten a single French fry. In the mornings, Cliff and I had taken long runs that I would never have been able to do last year, improving my overall times by about two minutes a mile. Except for the aforementioned chocolate, I’d avoided dessert. Only a few chips had passed my lips.

On a bit of a side note, I’ve been experimenting with avoiding gluten. Except for last week on vacation and the one week in February when we were in to Mexico, I’ve been gluten free. It’s been a life-changer: no bloating, my skin clear of blemishes, no digestive issues. However, the very first day of vacation, I scarfed down some bread with my sandwich. The good news? I’ve confirmed that I have a gluten intolerance because I became bloated and my face broke out. The bad news? No more bread for me. Or maybe that’s the good news?

Anyway, it’s Thursday and I’ve been back on track since Sunday morning. I’m sore and a little hungry, but I know that all my hard work will eventually bring rewards of the best kind, optimal fitness and health.

Until next time, stay tough, my friends, but not so tough you miss out on those precious moments you can’t ever get back. Life’s short, with or without chocolate.


Tess’s Story – Installment # 1

We get asked a lot about what it takes to reach your fitness goals and specifically what is involved in our nutrition mentorship program.

We asked the lovely, amazing Tess to document her experiences so that you could hear what its all about not from us (the gym guys) but from someone who is just like you, who is going through things just like you.

Tess did more than we could have asked for and dug a little deeper into what drives her, what she struggles with and the emotion that we all have about self image but are rarely brave enough to expose to the world.

Before I let Tess take it away I’d just like to say thank you Tess for your honesty and openness.

The First step-

Most women would tell you they wish they weighed less, had more muscle tone and more energy. Despite our best intentions, losing and maintaining the right weight is just, quite simply, difficult. It’s easy to succumb to the diet of the moment, or what we hope is a quick fix, only to find that it either doesn’t work or is impossible to maintain. I think most of us would agree that no matter how much you work out, 90% of maintaining the right weight is nutrition.

Which, for me, is a bummer, because eating well consistently is much harder than sticking to a workout schedule.

Roughly six weeks ago I started working out at Decater. After getting on their fancy scale that gives not only your body weight but also breaks down lean muscle and body fat percentages, Derek suggested, after looking at my numbers, that I lose six pounds of fat and gain two pounds of muscle, in order to meet my goals. I have very specific reasons for this weight loss. The first is that I’m participating in Spartan races throughout the spring and summer and want to feel ready for them physically and mentally. Although I earned my trifecta last year, I felt intimidated the entire time. This year, better trained and prepared, I want to kick their butt instead of the other way around. In addition to the Spartan races, I’m getting married August 17th. Not only do I have the pressure of looking slender and pretty in my wedding dress, I have the added factor that I’m not exactly a young, blushing bride. At 47 the prospect of donning another white dress (I’m divorced) at this age is pretty much horrifying.

Almost two weeks ago, I met with the Decater nutritionist, Andy. He has a Master’s degree in nutrition and knows his stuff. I was intimidated to talk to him, not for that reason, but because it felt extremely vulnerable to share the secrets of what I eat on a daily basis. And let’s be real – it was hard to admit how dissatisfied, bordering on self-hatred, I feel about my body. For some reason, we feel so much shame if we’re not the perfect weight. I think, especially women, feel an enormous amount of pressure to look like the women on the covers of magazines. When we don’t, we somehow feel like it’s something bordering on a crime. But maybe that’s just me?

Regardless, of all these feelings, I sat down with Andy, even though I would have liked to just ignore the whole thing and hope my strenuous workouts did the trick.

The good news? He made it easy. There was no judgement, even when I admitted to him my weakness (wine) and how frustrated I am at how hard it is to lose weight at my age. We talked through a plan, which includes a calorie limit and daily target for grams of fat, carbs and protein.

I’ve been sticking with the plan and I think it’s working. The numbers on my home scale haven’t budged, but my measurements are a whole inch smaller than when I was measured six weeks ago at the wedding dress shop. Derek assures me that the scale is not my friend, and that weighing in once a month is a better idea than every week, especially given how women’s water weight fluctuates depending on hormones. So, I’m choosing to pay attention to the way my clothes feel and not the scale. I’ll let you know how things are looking after my first official weigh-in. Cross your fingers for me.

Until then, sending all my Decater buddies best wishes for strength and a little self-love as we continue this journey toward optimal health.

Drop In And Discover Decater Fitness