Stages of Change Fitness

01/12/2025

Big changes are on the horizon, promising to elevate the health and fitness experience to new heights. Stay tuned for exciting updates!

01/03/2025

Discover the transformative power of personal training tailored just for you! Experience expert guidance that empowers every step of your fitness journey.

Consult with Coach Dayne about your health and wellness goals to find the best way to conquer them!

12/25/2024

Discover powerful fitness and nutrition tips that can elevate your health journey! Join the email list today for exclusive insights and motivation delivered straight to your inbox.

Go to https://stagesofchangefitness.com/ and sign up for our newsletter!

12/21/2024

Unlock your potential with personalized training sessions and nutritional guidance that adapt to your unique journey. Experience the difference that tailored guidance can make in achieving your health and fitness goals.

Contact Coach Dayne at [email protected] or (352) 427-1049.

05/03/2024

The most sought after F word each week, FRIDAY.

Today we’re talking about functional health and the benefits of having a personalized program and or approach to a healthy lifestyle. We do this by finding balance to perform our daily activities/living, such as feeding yourself. Nutrition is high priority for our functionality, because it blends into other areas of our daily living.

When we eat too much or too little of macro- or micro- nutrients, it affects our system as a whole. We have to be mindful of how we treat our bodies and what we’re willing to put it through. But why? Well, our bodies are beautiful machines that constantly shift by sending automatic responses to create internal balance, which is called homeostasis. So, I encourage you to find your balance by listening to your body and what it’s telling you!

Tara has been training with me for almost 3 months and she’s hitting her nutrition goals like a pro! We’ve made adjustments a handful of times and finally found the right balance for her and her body. It’s definitely not been an easy road going from not eating what her body needs versus what her body thrives upon. I honestly cannot wait to see the changes that she’ll have over the next 6-12 months, because I know it’s going to be so inspiring! (Because it already is!) Tara, keep believing in yourself, love. You’re capable of anything you put your mind to!

Much love!
- Coach Dayne

05/03/2024

Today’s mantra is: I’M UNSTOPPABLE!

Meet Kim! She has been training with me for just over a month and I’m so damn proud of her progress! She’s challenged herself physically by going outside of her comfort zone and pushing her body to limits she didn’t know were achievable. But the biggest and most rewarding part is that even though the mental struggles presented themselves, she persevered! With great social support and a strong intrinsic motivation, she’s become unstoppable!

Having a social support system is so beneficial and powerful to your health and wellness journey. So, I encourage you to find yours! They want what’s best for you and will help you through your journey. And if you can’t think of anyone who would be that for you, I’m one message away. 😉

Much love!

04/24/2024

Ever heard of resetting your circadian rhythm?

Whether you’ve heard of it or not, you may need a little refresh. If you feel like things are getting out of control and your physical and mental health are taking a beating, this one’s for you!

This is my cheat code for having an excessive amount of energy, regardless of consuming caffeine. I prioritize these items regularly because of the impact it has on my physical and mental wellbeing.

Is it robotic? Some would say so, but it’s what works for me.

Do I execute each point every single day of my life? Absolutely not, but I try to be on track 87% of the time. There’s 3% for being a female, 7% for f**k ups (s**t happens), and 3% to live daynegerously.

The hardest part is when you’re making these changes, it means you have to prioritize them and potentially give up something you’ve been holding onto. That’s when you have to ask yourself, what do I really want for my lifestyle?

IT’S EASY TO SAY, BUT IT’S HARD TO MAKE IT A LIFESTYLE.

04/23/2024

📍Massanutten, VA

The five pillars of Stages Of Change Fitness:

1. Planned Exercise
2. Balanced Food Intake
3. Hydration
4. Sleep
5. Stress Management

Focus on these five pillars by planting your intentions, cultivating your actions and harvesting a healthier lifestyle.

Remember, meet me at the summit, but THE CLIMB is what truly matters.

04/22/2024

Each one of these options for progress tracking has its benefits and drawbacks, however, they are great ways to keep track of your progress over time.

One option isn’t far greater than the other. Why? Because you’re going to choose the option that best suits your goals.

If you’re looking for something that provides greater detail, a BIA (bioelectrical impedance analysis) is a useful tool to provide you with estimates on your body composition. I highly recommend educating yourself on the plethora of options available and consulting with your primary physician.

04/19/2024

Friday morning client love!

Tom has been training with me for close to two years now and I had to share his PR from this morning’s session! Starting out, the elliptical challenged his cardiovascular system to where 30 seconds would leave him needing 2-3 minutes for recovery. Following that moment we agreed to start taking small steps increasing the intensity and volume… Fast forward to this morning and Tom hit 10 steady state minutes on the elliptical!

I’m so proud of him for continuing the journey of a healthier lifestyle! Outside of the studio he has put in the work to help himself excel during our sessions by going for daily walks or bike rides.

Remember, don’t let that internal roommate that chooses to be an as***le (our negative self talk) determine what we’re capable of! You are capable of anything, but you have to believe it for it to come to fruition.