Dave Shutler

This is a page where health, fitness, and inspiration are shared through a deep knowledge and passio


Before stressing the metabolism with losing weight you should warm it up. Metabolic prehab focuses on the three components of the metabolism: the hypothalamus, gut, and mitochondria. By walking 10k steps, fasting 12 hours daily, and supplementing alpha-lipoic acid you can prime the hypothalamus, gut, and mitochondria to perform more efficiently when lowering your calories. Warm-ups aren't only important for the muscles, by warming up your metabolism you are setting yourself up for success.


When we use our values to make decisions, we make a deliberate choice to focus on what is important to us.


Hormones and Fat Loss

When it comes to being skinny fat, the answer is counter-intuitive, gain weight. The best way to lose fat on an already small frame is to add muscle. Upping your calories and creating a more anabolic environment will help you gain muscle, and in the long run, make it easier to lose fat.


Most people who want to lose weight turn to exercise to achieve a calorie deficit. Little do they know they could be setting themselves up for failure. Exercise can be overdone, increase appetite, and reduce energy output. The most effective way to incite weight loss is by focusing on diet, not overdoing cardio, and walking. How does this change your approach to weight loss?⁣


Rather than commit to the discipline and commitment necessary to achieve success, we become infatuated with a quick fix.⁣

If you want to succeed, you must get busy working toward that success, and the first step is the hardest.


Muscle Made Simple

We make anything and everything having to do with muscle complicated but thats not reality. Muscle building and maintenance comes down to three things: reps, sets, and workouts. With these three points, consistency, and a healthy lifestyle the game of muscle comes down to time. How much time have you spent in the muscle game?


It's your journey.


Do you ever get to 2 o'clock and the only thing on your mind is getting in bed? Why are we always so tired? Being tired is your body's way of telling you something is out of whack. Anything from too much exercise, stress, unbalanced hormones, or lack of sleep could be the cause. Which of these could be causing you to be perpetually exhausted?


So, why should we train our knees over our toes?
Because it is part of our everyday life!

Walking up stairs⁣
Bending down/squatting to grab something⁣
Standing up out of a chair⁣

Who wants these movements to be painful? I know I don't!⁣


The First 10 Pounds

Stop worrying about the first 10 pounds. The key to fat loss is a having a long term mindset. The poeple who get the best results are the ones that take it slow and attack their plan with a longterm consistency. The goal is to build a new lifestyle that supports your wished, not lose weight and go right back to old habit.


It isn't a secret, chaining eating habits is hard. I think the hardest part is dealing with "high reward" foods. When I eat donuts, pizza, and french fries all I want to do is eat more, it's the biggest food trap. Instead, I prioritize "low reward" foods like fruit, dark chocolate, and my favorite vegetables. This way I satisfy my cravings in the moment and stop myself from a disgusting binge later on.


Good physical health can play a huge role in fostering mental well-being as well.

‘True wellness’ is the wellness of the body, mind and soul. And the wellness mantra for all of us should be a simple one. We must understand that good physical health can play a huge role in fostering mental well-being as well.


Life is a game of choices and decisions. You get to chose if you want to change yourself, but will you decide to do it? What choices and decisions have you made that impacted your life?


Just going to leave this right here....


Carbohydrates for Muscle

For those of us who want to gain muscle, we should NOT be afraid of carbohydrates. Carbohydrates help protein build muscle and make the calories we need easier to take in. Are calories an important part of your muscle building regime?

Timeline Photos 11/07/2020

If you want to maximize your performance and feel good you have to step out of your comfort zone. Taking the leap of "engagement" and creating your "fear bridge" is the only way to breakthrough. It isn't easy or else everyone would do it. How could you break through your comfort zone, create your fear bridge, and maximize your performance?⁣


This phrase was a French proverb in the late 1100s "Rome wasn't built in a day." but wasn’t added in English until 1545. The actual meaning of this phrase is – “Important work takes time”. This expression works as a plea for someone to be patient. The same concept applies to your health.


The gym is more than a place to burn calories. It is where you can push yourself physically and mentally but it's also a place to reset and regroup. Things that happen in your personal life that will affect your workout and that's okay, everyone has sh*tty days. How has the gym helped you with your personal life?⁣

Timeline Photos 10/31/2020

⁣For too long the fitness industry and fad diets have pushed an all or nothing approach to food and lifestyle. Well, that isn't how it should be because it doesn't work. Long term success is determined on your ability to have balance in your diet, exercise, and mindfulness. Yes, it takes trial and error and time to figure out, but your reward is long term success that isn't miserable. Do you use buffer foods to help you maintain a balance?⁣⁣


By being able to categorize our attitudes and clearly understand what drives our positive and negative responses, we are then better equipped to change or adjust them should we wish to. How often do you feel you are being held back from doing something because you’re either afraid or distressed by it?


You have been taught to fear dietary fats, and that is not okay. Yes, fat needs to be eaten in moderation and shouldn't be overconsumed. However, fats play a huge role in producing, maintaining, and regulating your hormones. Fats are an essential part of human existence, and you need them. Just remember, too much of anything is unhealthy.⁣

Timeline Photos 10/24/2020

Most people think the metabolism is like a calculator, but it's more like a thermostat. The metabolism is an intricate system of hormones and reactions that are controlled by your brain. Your metabolism responds to all kinds of hormonal feedbacks based on your body's exercise, sleep, and food. It is constantly adjusting and changing. Understanding the basics is the key to enhancing results in the gym and maintaining the energy to maximize your performance.⁣


When you simply look at the correlation between people that exercise and happiness, it’s hard to say whether exercise makes one happy or whether happy people tend to exercise more.


We have been conditioned to fear failure and avoid the uncomfortable, but that is not right. As cheesy as it sounds, the only way anyone creates the opportunities that lead to success is by willingly going into the uncomfortable and accepting failures. No one ever gets things right the first time nor does anyone learn how to get it right by avoiding it. Embrace discomfort and learn from failure.⁣

Timeline Photos 10/17/2020

Walking is one of the most underrated aspects of health and fitness. Getting 10 to 20 thousand steps a day helps burn more calories, reduces stress, and improves mood. Walking is essentially the superhero of a healthy lifestyle. Do you prioritize walking daily?⁣


Being in a state of mindful awareness helps you see what matters to you. You are the expert on you! The first and most important step in creating your roadmap to your healthiest life is to sept back and think about your life. What really matters to you?

Quote: Naval Ravalkant


We have been conditioned to take on everything at once and attack, but this isn't the way to success. Instead, Clearly defining your goals and planning out what you will do to achieve them, one step at a time, is the best way to succeed. This goal-setting mindset is the "secret" tool to focus on what means most to you and achieving it. How do you set goals?⁣

Timeline Photos 10/10/2020

Have you started a program, gotten amazing results, but then all the sudden hit an enormous plateau? This is because your metabolism is adaptable and you can account for that. By toggling between EMEM and ELEL you can manage your metabolisms adaptability, keep it flexible, and maximize your results.⁣


We all know that exercising is important for maintaining good health, yet did you know that getting enough rest and relaxation is equally as important?

Having a good understanding of the roles that exercise, rest and relaxation play in your life, as well as how they work together to help enhance your health and happiness, you can better determine just how much or how little of each you need.

Here are some basic tips to help ensure you have all your bases covered:

- Regulate your sleep

- Fuel yourself well

- Make time just for you

- Mix up your workout

- Listen to your body


Eating before a workout is a great way to optimize results. Personally, it isn't for me, but it could work great for you. A good rule of thumb is to eat 2-3 hours before training. That pre0training meal ideally a mix of carbs and protein, like chicken and rice. Do you eat before your train?⁣

Timeline Photos 10/03/2020

If you think exercise is the secret to everything listen up! Exercise is amazing but it has its limits. It isn't always the best solution for weight loss and it can be overdone. When overdone, the metabolism adjusts, lowering BMR, and energy output for a future exercise, making it harder to lose weight. When it comes to metabolism and losing weight, don't overdo exercise. Prioritize weight training over cardio, and incorporate plenty of walking into your routine.⁣


Discover who you are as a person and share it with others fearlessly. We all need to embrace who we are and not try to be someone else. Each of us exists for a reason — why would we waste our time trying to be something else?

Videos (show all)

Hormones and Fat Loss
Muscle Made Simple
The First 10 Pounds
Carbohydrates for Muscle




Ashburn, VA

Other Personal Trainers in Ashburn (show all)
E60 Fitness - Ashburn E60 Fitness - Ashburn
21020 Sycolin Rd, Ste 115
Ashburn, 20147

E60 Fitness provides specialized small group training classes designed to build lean muscle and burn fat. Personal training and open gym are also offered.

Power Train Ashburn Power Train Ashburn
20099 Ashbrook Pl, Ste 190
Ashburn, 20147

Power Train Sports & Fitness™ is focused on individual achievement through personalized, results-driven sports performance & fitness training programs.

AJP Training AJP Training
44927 George Washington Blvd
Ashburn, 20147

One-on-one, small-group training and boot camps led by a certified personal trainer in Loudoun County.

Get Heidi Fit, LLC Get Heidi Fit, LLC

Group Fitness & Training

Ashburn Crossfit Ashburn Crossfit
43150 Broadlands Center Plaza, Suite 168
Ashburn, 20148

Ashburn CrossFit is for everyone, not just elite athletes. We are a complete fitness program that can be adapted for all fitness levels and ages. https://squareup.com/gift/YS6V6ZR6HXM5J/order

Coach McCants Coach McCants
Ashburn, 20148

Your strength and conditioning CEO NCSF-CPT CPR/AED Professional necessary skills and abilities to train groups and individuals effectively.

Missing Link Physical Therapy Missing Link Physical Therapy
44933 George Washington Blvd, Ste 165
Ashburn, 20147

Missing Link Physical Therapy specializes in treating chronic pain, injury prevention, and sports specific physical therapy and personal training.

Empire Fitness Empire Fitness
43150 Broadlands Center Plz
Ashburn, 20148

Join us at Empire Fitness Training where we build muscle and burn fat! We are a gym for all Fitness levels and we focus on getting safe strong results!

Train Your Body and Your Mind Train Your Body and Your Mind
21720 Red Rum Dr, Ste 112
Ashburn, 20147

Overcome challenges by pushing yourself like you have never pushed before. Open the door to a new you and accomplish your goals not only through fitness but through effective nutrition as well.

BlackBench Fit BlackBench Fit
21720 Red Rum Dr, Ste 167
Ashburn, 20147

BlackBench Fit helps adult and athletes get better, feel better and look better through cutting edge methods and programs.

Em-Power Fitness Training at Evolution Em-Power Fitness Training at Evolution
Evolution Basketball-21760 Beaumeade Circle, #150
Ashburn, 20147

Empowering the individuals of the community to believe in themselves through strengthening the mind and body for the purpose of building a better life.

FitFoods with Claire FitFoods with Claire

I help men and women overcome barriers to their health and wellness so that they can live better lives! Get in touch with me to start your health and wellness journey.