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Dwayne

@dbrownfitcoach.bsky.social

250 followers 150 following 250 posts

Boy dad. Personal trainer/coach. Will excuse just about anything IF it's funny. Teller of bad jokes.

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Dwayne @dbrownfitcoach.bsky.social · Nov 18

Fitness simplified:
1. Monitor calories in
2. Adequate protein intake
3. Average 7,500 steps/day
4. Lift heavy shit in a variety of ways

That's it.

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Dwayne @dbrownfitcoach.bsky.social · Jul 30

Random hill I'm willing to die on for no other reason than a man's gotta have principles:

If your food needs ketchup to enhance the taste, your food is not good. Ketchup is for children.

#foodie #notreallytho

Dwayne @dbrownfitcoach.bsky.social · May 22

Weight loss occurs equals calorie deficit.

To insure you're in a calorie deficit you have to log your food.

The easiest way to log your food is to take pics of what you eat.

Things not going the right way, use the pics to figure out what you need more or less of.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · May 12

Pro Tip...

And if you live somewhere where public transport isn't prevalent just purposely park a little further away; in the long run it adds up.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 22

5 Habits To Improve Self Discipline

Making changes is hard and lack of motivation is probably the last reason why.

Discipline is usually where most of us fall short.

Try out these habits to improve your discipline and start making progress toward your goals.

#fitnesssky #nutritionsky

5 Habits To Improve Self Discipline Making changes is hard and lack of motivation is probably the last reason why. Discipline is usually where most of us fall short. Try out these habits to improve y...

TikTok video by Dwayne Brown

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Dwayne @dbrownfitcoach.bsky.social · Apr 20

Daily Fit Tip: Order Half To Go

Who doesn't love going out for a nice meal?

It can be tough though if you have a weight loss goal.

Here's a way you can enjoy a night out and actually get 2 meals for the price of one.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 18

Daily Fit Tip: Go From Oven To Freezer

The key to being successful is being prepared. Preparation is as simple as making just a little extra when you're already cooking.

This can save you from making a bad choice when you're hungry.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 17

Daily Fit Tip: Avoid Distracted Eating

Think of your last meal? Think of 5 adjectives to describe it?

If you can't, it's probably a good indication you were distracted while you ate it. And you probably ate more than you wanted.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 17

Daily Fit Tip: Your Time Ain't (Only) Yours

#fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · Apr 16

Daily Fit Tip: Order In The Kitchen

Scene.

You walk in the kitchen, ready to make dinner; you see a sink full of dishes...

Now you're rifling through the drawer with the takeout menus.

End scene.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 16

Daily Fit Tip: Outdoor Workouts Hit Different

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 15

It's amazing how a workout can change your whole mood & mindset right?

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Dwayne @dbrownfitcoach.bsky.social · Apr 15

Daily Fit Tip: Prep For Your Meal Prep

Cooking is a lot easier when you don't have to do all the prep work: cutting, chopping and dicing.

So you can either buy pre-chopped or do all your knife work as soon as you get home from the grocery.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 15

Daily Fit Tip: Keep A Journal

#fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · Apr 14

Daily Fit Tip: Size Matters:

Believe it or not, you may be eating more than you realize just because you've got giant plates.

We're conditioned to 'finish' our meals. So when given a big plate of food we'll eat it all even though we may be satisfied with less.
#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 13

Daily Fit Tip: Meal Prep Isn't Just Batch Cooking

It could be.
It could also be menu planning.
It could just be grocery shopping.
It could be figuring out who's cooking on what day.

Meal prep just means having a plan in place to insure you make the best food decisions.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 12

Daily Fit Tip: Food Is More Than Calories

For some it's how we gather; for others it's how we show love. And for some it's a coping mechanism.

Whatever it is for you, pretending it's just a calorie source will only mess up your relationship with food.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 11

Daily Fit tip: Discipline Trumps Motivation

We'd all love to be motivated to do all the things all the time.

This is the real world.

On the days when motivation is lacking, you're going have to make it non-negotiable.

Do what you said you were going to do. That's it.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 11

Daily Fit Tip: Try Out A New Recipe

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 10

Daily Fit Tip: 1LB/Week=52LB/Year

This isn't about weight loss specifically.

This is a reminder that consistent small progress leads to big results.

It's easy to not appreciate those little improvements & want more.

But those small steps will take you a long way.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 10

Daily Fit Tip: Sign Up For An Event

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 9

Daily Fit Tip: Something Is Better Than Nothing

Trite...I know.

But often we need the reminder that on the days when you absolutely don't want to or can't for some reason that doing something/anything will keep you on track towards your goals.

#fitnesssky #nutritionsky

Dwayne @dbrownfitcoach.bsky.social · Apr 9

Nerdy science is the best category of joke 🤣

Dwayne @dbrownfitcoach.bsky.social · Apr 8

Daily Fit Tip: It's REALLY Hard To Get Big & Bulky

The most muscular people have spent years lifting and eating correctly to develop their physiques.

So:

If you're scared to lift because you'll get big- you won't
If you've been lifting but not getting big- keep going

#fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · Apr 8

Those are awesome results! It's working for you so keep it up.

Dwayne @dbrownfitcoach.bsky.social · Apr 8

I didn't read this yet but true or not this the kind of headline that could make me change my tune on IF...