iiinova — where your digital self keeps evolving

Dwayne @dbrownfitcoach.bsky.social · 30/07/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 22/05/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 12/05/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 22/04/2025

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

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TikTok video by Dwayne Brown

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Dwayne @dbrownfitcoach.bsky.social · 20/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 18/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 17/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 16/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 15/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 14/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 13/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 12/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 11/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 10/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 09/04/2025

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

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Dwayne @dbrownfitcoach.bsky.social · 08/04/2025

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 · 07/04/2025

Daily Fit Tip: Fitness Is Use It Or Lose It You work hard to get it. Unfortunately people don't realize work is required to to keep it. Maintenance is as important and comes with it's own difficulties. This stands for all fitness attributes. Plan accordingly. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 06/04/2025

Daily Fit Tip: Set A Daily Intention Set a purpose for your day. Doesn't need to be huge; just needs to be actionable. Doing so will get you to prioritize all of your daily tasks. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 05/04/2025

Daily Fit Tip: Eat Less Calories, Eat More Food You're goal is to lose weight, starving yourself won't work. Load up foods that are nutrient dense (veggies, high fiber) and high protein. This gives a higher volume of food for less calories and leaves you fuller longer. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 04/04/2025

Daily Fit Tip: The Weights Gotta Be Heavy For strength training to be effective-no matter the goal: strengthening, toning, endurance- there's gotta be struggle. So whether you're doing 6 or 20 reps (determined by your goal) in a set, the last 2-3 should be a fight. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 03/04/2025

Daily Fit Tip: Schedule Your Annual Check Up Being/getting fit are great pursuits and will greatly improve your health. That being said, there may be some underlying issues that need some extra care. The only way to find those is regular trips to the doctor. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 02/04/2025

Daily Fit Tip: Make It Routine The same time. The same place. The same people... Make as many things as possible as uniform as possible. This saves you from having to make unnecessary decisions. It also protects you from others trying to intrude on your time. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 01/04/2025

Daily Fit Tip: It's Not The Length, It's The Quality Of The Workout Not every workout has to be a 2hr long marathon. Nor should every workout be a 20 minute sprint. Your workout should long enough to propel you toward whatever your goal is. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 30/03/2025

Daily Fit Tip: Your Time Ain't (Only) Yours It belongs to your spouse/partner It belongs to your kids It belongs to your boss/co-workers There are lots of people who depend on you & your time. Definitely carve out time for yourself But... Plan accordingly. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 29/03/2025

Daily Fit Tip: Outdoor Workouts Hit Different If/when it's nice out the last place you may want to be is the gym. You still gotta get the workout though. Go outside. Nice weather & sunlight are invigorating and motivating. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 28/03/2025

Daily Fit Tip: Keep A Journal A food one... A workout one... A feelings one... Journalling acts as a record of what's working, what's not and it chronicles the the process. Journals also help you to step back and appreciate the process. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 27/03/2025

Daily Fit Tip: Try Out A New Recipe Eating & preparing something new can give you something to add to the rotation. It can also teach you new cooking techniques. Also often times you'll be able to use something from the new recipe to spice up your old staples. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 26/03/2025

Daily Fit Tip: Sign Up For An Event I signed up for a kettlebell instructor course yesterday. Got an email telling me what to expect. Realized I need to get myself in gear or else I might get embarrassed. Motivation comes from action. Not the other way around #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 25/03/2025

Daily Fit Tip: Intermittent Fasting Isn't Magic It works for the same reason every other diet works: you take in less calories than you burn. That's it. Anything else you've heard is at best conjecture and at worst silliness. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 24/03/2025

Daily Fit Tip: Fitness Is A Team Sport Especially as you get older. Teammates will include but aren't limited to: Workout/accountability partners Coaches/trainers Family members They will provide everything from motivation to even childcare and everything in between. #fitnesssky #nutritionsky

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Dwayne @dbrownfitcoach.bsky.social · 22/03/2025

Daily Fit Tip: Reaching Weight Goals Won't Solve Your Problems Happiness and contentment don't come from the scale. And they can come in spite of it. Chase goals and crush them. Just make sure to do it for the right reasons. Or prepare for a rude awakening. #fitnesssky #nutritionsky

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