fitness and nutrition coach


GOALSYou must have a goal and focus point to see results!

Are you going to the gym or exercising every day just to maintain your current level of health and fitness? Or are you exercising everyday just to get into shape? If you want to see positive changes in your body just coming to the gym or “working out” probably will not be enough to see results. I see people everyday just working out with no plan in mind. Just because you are doing cardio doesn’t mean you are burning fat, and just because your lifting weights it doesn’t mean your building muscle. Cardio has the potential to burn fat as well as lifting weights has the potential to build muscle, but its not a given. If your nutrition is not in check and your not doing things the right way you can actually prime your body to burn muscle and store more fat! Yikes! All that effort of going to the gym and exercising at home could be in vain!

You should have a specific goal each time you plan to exercise. You should know what you will be doing, how much, for how long, and what you’re trying to accomplish that day, week, month, etc. A written plan of what you will be doing each day or that week could be very helpful. If you don’t have a goal then how will you know when you have reached the point where you are satisfied? If you are going to the gym just to “exercise” and go through the motions of a workout you might not be using your time very wisely.

You should have a specific goal whether it’s to build strength and muscle, strengthen your core, build endurance, or lose fat. These are all good goals but you must also make sure you are following a successful strategy (the Right Exercise and Nutrition) that will help you reach this specific goal. If your goal is fat loss following your typical low calorie diet with lots of aerobic activity could be the worst thing to do. One must build muscle first to effectively lose fat and keep it off. My recommendations are having a program designed specially for you or follow a program that is scientifically proven to get results. If your getting your workout or diet from a magazine or DVD you could be wasting your time thinking this program or diet will give you long term individual results.

Lastly, you must make sure you are changing the focus of your workout regularly, for example I have many of my clients focus on strength for 2 weeks, then endurance for 4 weeks, and fat loss for 4 weeks. Each phase we have a specific workout and nutrition plan designed specifically for this goal. Any program that you’re following the same focus point or goal for too long could be putting your body into a tailspin. The program’s my clients are following are constantly changing so their body cannot adapt to it. To see a summary of my programs please visit: REAL RESULTS PROGRAM

Having a specific goal and focus point is the only way to see continuous REAL results.

To Your Success,

Your Fitness and Nutrition Coach,
~David Modderman


Ever find yourself in the same old rut when it comes to your workouts? Doing the same workout over and over is not only
boring—it also slows down your results by not giving your muscles a chance to recover. You need to alternate your exercise routine, for example I have my clients switch their program around a minumum every 2-4 weeks but usaully every other week we change something about the workout around. This can be done very easily by changing your reps, sets, rest periods, and even your tempos around. It doesn’t mean you need to do a different workout each day but the more you can mix it up and keep your body guessing the more your body will respond.

One thing to keep in mind is your body responds best when you focus on one goal at a time. If you want to lose fat then you must put all your focus into an effective exercise and nutrition plan to lose fat. I see far too many people wanting to lose fat but not doing a workout or weekly exercise routine that is most effective to reach this goal. Running marathons, triathlons, and taking aerobic classes will most not likely get you leaner and help you keep it off. But the right balance of resistance training, interval training, and the right balance of nutrition and calories will.

Mix up your workout, keep your body guessing, but make sure you have a clear focus on what your goal really is and have a clear path on how to get there!

Your Fitness and Nutrition Coach,

~David Modderman


For the next few months in Michigan it’s sunny and warm outside so why would you want to always do your workout inside in a hot and smelly gym?


Especially, when you can be outside enjoying yourself and your workout in the green grass and warm sunshine!

Most are surprised when I tell them how very little equipment you actually need to get a full body workout outside.

You can get a great workout outside in your own backyard and the park with just a few basic moves and with equipment you can find at almost any park. You can even workout outside with your kids and family and have fun!

I recently appeared on Grand Rapids own WZZM Channel 13’s “Take Five and Company” to discuss this very thing.

You can watch the video below:

Or email subscribers you can view it by clicking here: PARK WORKOUT

Do You Want To Get An Outdoor workout designed specially for you?

Do you want to get a GREAT workout in the park?

Contact me today for more information!

Your Fitness and Nutrition Coach,

~David Modderman


Oprah has made the official announcement.  She is back over 200 lbs.  I watch her show quite frequently and it has become very noticeable that her weight has once again dramatically increased since her 2006 weight of 160. Her current weight and body fat percentage would put her in the obese category and at put her at a much greater risk for heart disease, high blood pressure and cholesterol and diabetes.

She writes in her new January O magazine that “She has fallen off the wagon,” that “I am very mad at myself,” and “I’m embarrassed.”

So if I was Oprah’s Fitness and Nutrition Coach, here are my top 5 things I would have her do:

1.  I would have her STOP making excuses and take some responsibility for her actions. She also likes to blame her thyroid condition. She at one time admitted that once she was diagnosed she was afraid to exercise and ate whatever she wanted.  Admitting that it is her actions that got her to where she is and not someone else or something else in her body.  I am not saying the slow thyroid isn’t a real issue with someone and it can make it hard to lose weight, but there is still a lot of things Oprah could and should be doing to combat the fat.


 2.  I would take her off the long slow boring cardio routine.  From what I have seen and hear, she tries to walk for 30-60 minutes a day (when she was exercising).  I would have Oprah doing shorter more intense cardio sessions and have her do some incline speed walking or running. This would stimulate her metabolism and also be a shock to her system to burn more fat.


3.  I would have her doing at least 3-4 days a week of high intensity circuit training with weights. Thirty minutes of total body resistance training with heavier weights will be more efficient for her and will shift her body into a fat burning mode. From this circuit training she would also tone the muscles and create feminine shapes.


4.  I would have Oprah eating supportive meals every 3 hours six days a week and allow a one day a week reward day where there are no rules and she can eat whatever she wants. She will feel so lousy after over indulging reward day, that she won’t want to eat that junk for another week.


5.  Lastly, I would have Oprah reexamine her goals and what she really wants from her life. This will remind her WHY she wants to lose weight and how her life would be different because of it.  I would have her understand about how bad and uncomfortable her life would be if she continues to gain weight. I would have her see how much different her life could be if she lost 50 lbs.


Well there it is! My 5 Ways to get Oprah back to her to a healthy weight.


These 5 steps will work for anyone looking to lose fat and keep it off for good!



 Your Fitness and Nutrition Coach,

~David Modderman