100 Steps to Food Freedom

Sometimes, things in life seem too big, or a goal feels like something we can never accomplish. We can’t get past the part of "Where do I start?" or "This is too hard; why bother?"

The PFC3 Formula: A Sustainable Approach

I share the PFC3 formula of balancing protein, fat, and carbs every 3 hours to stabilize blood sugar and making changes of 1% a day through mind, body, and lifestyle with my clients. I know this is the last nutritional program they will ever need to help them see and accomplish their goals.

The 100-Step Journey: Taking It One Day at a Time

I envision a staircase of 100 steps. If I told my client to run up those 100 steps now, they might feel anxiety and fear at having to tackle it all at once. But if I said we are going to get to the top one step a day, they might feel more relieved, less anxious. Each step represents learning and recognizing habits, behaviors, triggers, emotions, systems, and plans. It’s about consistency over time.

Let’s Begin the Journey: Step by Step

Day 1 - Day 7
I start this journey by writing my why. Why is this so important to me to conquer these steps? My why has to be meaningful, powerful, and important so that nothing will get in its way. I also realize why I have failed before with my clients; the “diets” I have shared with them failed because they lacked education and didn’t address behavior change through mind, body, and lifestyle.

Day 8 - 14
Excitement builds as I fully commit to this journey. I am ready to change.

Day 15 - 21
I find my rhythm, taking one step at a time and immersing myself in the learning. I notice changes in my body that I didn’t even know were possible. I realize what it feels like to be truly well, and I think, "This is how I’m supposed to feel? Boy, was I wrong before."

Day 22 - 28
By serving my body, I am sleeping better, I don’t feel bloated, I have more energy, and I’m confident that I am going to make it to the top. I am seeing my way through.

Day 29 - 35
When I think of the word "integration," I think of bringing together all of these small changes for a healthier lifestyle. I self-reflect on why I started.

Day 36 - 42
Gratitude fills me as I meditate on this journey. I start to appreciate my body and recognize that we only get one. I love and accept myself fully.

Day 43 - 49
I reflect on how my life will look as a healthier version of myself. I can now tell the difference between emotional and physical hunger. I’ve also learned my emotional triggers around food and the importance of planning my meals for the day.

Day 50 - 56
I explore both my surroundings and myself, seeing the beauty around me and the beauty of who I am becoming—a stronger, healthier version of me.

Day 57 - 63
Intentionality becomes my guide. I realize if I take a step back, I know how to get back up. There is no "good" or "bad"; it’s all data to use for my body.

Day 64 - 70
I can start to see the top. My vision becomes clearer each day. I am proud of myself for making it this far, through ups and downs, and I’m learning how my body feels when my blood sugar is stabilized. I am staying the course.

Day 71 - 77
I sit on this step and revisit my purpose, my why. I reflect on the reason I started this journey—to be a better role model for health, to keep up with my children and grandchildren, and to finally find a program that I can confidently share with my clients.

Day 78 - 84
Consistency brings change. I reach the top, reflecting on how much I’ve learned. I see how dysregulated blood sugar has impacted my body over the years and recognize that this is the last nutrition program I’ll ever need.

Day 85 - 91
The top is now in sight, and everything makes sense. I understand why this lifestyle is so important for my health. I’m flying my own plane, reaching new altitudes with ease, and loving the new me.

Day 92 - 100
I made it! Without access to a scale, I don’t miss it. The scale would dictate my day in the past, but now I celebrate non-scale victories. My energy is back, I sleep better, my stress levels are down, and I’m more present in my life. Approaching day 100, I realize this journey doesn’t end—it’s a continuous path of health and wellness.

A Journey of Health, Wellness, and Self-Discovery

I found myself. I knew she was in there; I just needed to make small changes each day. I truly found the last nutrition program I will ever need to share with my clients.

Yours in Health,
Dolores

Connect with Dolores on Instagram: @Dolruns

About Dolores:
I have worked as a fitness professional for over 35 years. Happily married for 33 years and I have 4 children, 1 granddaughter, 3 fur babies, and live in PA.  I love to stay active by running, biking, paddleboarding, hiking with my pups, rucking, swimming, strength training,  Growing up being the youngest of 6 girls, I saw my sisters try so many different unhealthy diets.  Seeing them struggle led me down the fitness path to help and educate others on a healthy lifestyle through exercise or movement and healthy eating. Most clients struggle with the nutrition and want the magic pill. I met Carrie through her diet disruptive program and Mark through taking Venice Nutrition and once they partnered together with PFC3 I knew in my heart this would be the program everyone needs for the one part they were missing. This was the missing puzzle piece.I love to help clients realize they can and are worthy of change.

Certifications: AFAA Group Exercise, Personal Training, Senior Fitness  MELT METHOD Level 5 Certified  CETI Cancer Exercise Certified  PFC3 Lifestyle Coach The In Sync Body Assessment and Fascia Release Technique Animal Practioner  CPR First Aid  Lifeguard certified Tai Chi certified