Every Accomplishment Starts With The Decision To Try!

My Story

Do You Want To Lose Weight? Balance Your Blood Sugar? Control Your Cholesterol? I Did Too!!

I became a Health & Lifestyle Coach, Sports Nutrition Specialist and Personal Trainer because I wanted to change peoples lives. My family says I have always wanted to “heal the world.” 

However, I didn’t always have my weight under control. My blood sugar was not dangerously high but always on a “Roller Coaster” and my cholesterol? Well, sky high was my normal. 

Now to be clear, I have had my share (and an extra helping) of health issues; juvenile rheumatoid arthritis, a heart attack at 27, 27 for God sakes! Broken bones, stitches, surgeries and… cancer. I am a survivor. 

There are lessons in all things. And these experiences lead me on my journey to learn more about health and wellness. What I learned is that so many health issues are “lifestyle diseases.” Heart disease, metabolic syndrome and autoimmune disorders can be controlled and sometimes even reversed with lifestyle and habit change. My husband is a shinning example of reversing his Type 2 diabetes and getting off his medication! And my rheumatoid arthritis is almost always in remission! 

I have spent a lifetime researching what works and what doesn’t. We are all living on a “High Fact” diet. We are inundated with information from Social Media, News and Books. Reading up on the latest trend or fad and investing in the newest, latest and greatest magic pill and wondering if Zumba is better than Pilates and is yoga really a work-out? (It is). 

We can all find self help books and maybe have friends and family that might support you in your quest for a healthy lifestyle change.

But the truth is you need the right system. The right support and… the secret sauce, the magic is the right accountability. 

I love inspiring people to take action, the right action to heal their body and take control of their weight, blood sugar and cholesterol. Giving them the opportunity to live the healthy dynamic life they want and deserve! 


If you are ready to lose weight. 

If you are ready to get off the “roller coaster” and control your blood sugar. 

If you want your cholesterol issues to be a thing of the past. 


If you are ready to live the dynamic and healthy life you deserve. 

Then let’s talk! 

I have programs to fit your desired outcome, your time frame and your budget. 

Schedule your Free consultation by clicking this link: 


“Alone we can do so little, together we can accomplish so much.” 

Helen Keller  

Don’t Look Back, You’re Not Going That Way

To Your Best Health, 


Oil pulling teeth

What Is Oil Pulling!!

“ Oh honey. You’re probably going to loose that tooth. And then maybe more. It’s a family thing.”

This is part of a conversation I had with my mother when one of my front. (Really)! A front tooth started to get lose for no reason. I went to the dentist for regular cleanings and check-ups. I brushed and flossed and rinsed and I had a lose tooth! For no apparent reason! I had seen several of my family members struggle with keeping their teeth. My Grandmother has worn dentures all of my life and my mother had already lost one of her front teeth. I, of course just thought that it was just a matter of dental hygiene. But apparently not!! Those darn genes! Desperate for answers I talked to my orthodontist, friends who had survived cancer and had teeth issues from the effects of Chemo and Radiation. Went on the internet and what keep coming up was, “Oil Pulling.” What, you haven’t heard of it? It is amazing!! The idea is to take a small amount of oil, coconut, (my preference) olive oil or sesame oil. About a tablespoon and swish it around in your mouth. Sounds crazy? Maybe to easy? Both are possible, however…. This is what I found out; Oil pulling, also now as “kavala” or gundusa,” is an ancient Ayurvedic dental technique. The action of swishing a tablespoon of oil on an empty stomach for 20 minutes is know to draw out toxins in your body, primarily to improve oral health but also to improve overall health. Reported benefits include; * Whiter teeth * Cavity and gingivitis prevention * Better breath * Stronger teeth and gums * Less jaw pain * Less sleep and sinus problems * Alleviation of headaches and skin issues. And there is so much more! So here are the bullet points; * 1 tablespoon of oil. I prefer coconut oil. If you have never used coconut oil put a little in the crease of your elbow to check for any skin reactions to it. Olive oil and Sesame oil can be used as well. * Empty stomach. I find this best to do in the morning while I prepare my tea and start my day. * Swish for 20 minutes. That is a really long time if you’ve never done this before. I recommend starting with 5 minutes and working your way up to 20. * Spit out the oil. I suggest the garbage can, don’t really want that oil going down the sink. * Rinse with warm water and brush as you normally would. And there you have it. Oil Pulling 101! Now you might be asking, what about that loose tooth? I am over the moon happy to report that the tooth is no longer loose. And yes it is still where it belongs, in my mouth. My teeth are whiter and my dentist and hygienist are impressed with my tooth and gum health. Yeah Me!! So go ahead, give oil pulling a try. And remember……. Don’t Look Back, You’re Not Going That Way Debi

Past Newsletters

Infused Water With Fruits And Herbs.

Infusing You Water With Fruits And Herbs Give It A Try!!

If you are like a majority of the population you are not getting enough water. 

I have heard it so many times from clients, “But Debi, I really don’t like water.” So let’s talk about how to make it easier to get the water you need. 

Infuse your water with fruits & herbs. 

What is infusing? Webster’s Dictionary defines infusing as; 

To steep in liquid (as water) without boiling so as to extract the soluble constituents or principles. 

Drinking water infused with fruits or herbs is a smart and tasty way to hydrate and cleanse without getting overloaded with sugar and calories.

Read again smart and tasty! It’s also festive and looks great as well. And if you read my newsletters you know that I believe everything tastes better if it looks good. 

There are so many health benefits of infused water including appetite control, hydration, immune defense, heartburn prevention, blood sugar regulation and weight management just to name a few. 

But would if you have never put fruit into your water, where do you start? Good question! 

Start with a great pitcher or water bottle. Or you can certainly purchase a fruit infused water pitcher or travel bottle that holds the fruit slices in an infusion chamber. They work great, the large pitchers look fantastic on a dinner table and encourage your family to drink more water, and the travel bottles help keep you hydrated all day long.

But what should I infuse my water with? Wow, you ask great questions! Here are some of my favorite ingredients and why: 

Pineapple has anti-inflammatory as well as cleansing properties. This means that it helps your body get rid of toxins. It also helps maintain healthy bones and teeth. And it's a great drink for those who are on a diet as it's low in calories and helps maintain electrolytes in balance.

Mint is naturally soothing to both your mind and body, with proven health benefits for your digestive tract, allergies, and anxiety. And on a hot summer day, an ice-cold, mint infused water is like a blast of cool air for your entire body.

Cucumbers are one of the most underrated ingredients around, even though they have so many health benefits.

Is cucumber a fruit? Yes.That is why they mix so well with other fruits and herbs in infused water. 

cucumbers are a great source of vitamin B, rich in potassium and magnesium (which may help to lower blood pressure), and have even been known to fight cancer.

They contain an anti-inflammatory flavonol called “fisetin” which studies have shown to help improve brain health.

Lemons promote hydration, they are a good source of vitamin C. Lemons improve you skin quality, support weight loss and aids in digestion. They also prevent kidney stones. 

Limes improve digestion and drinking a glass of warm water with 2 teaspoons of lime juice about 30 minutes before meals may help prevent heartburn or acid reflux. 

Oranges give water the sweetness of orange juice but without the added sugar. You just might love it, especially if you are seeking an intensely flavored infused water to replace soft drinks or commercial fruit juices. 

Blueberries can soften dry skin, gives your brain a boost, and may prevent cancer. They contain compounds that prevent bacteria from adhering to bladder walls, which help ward off infections. And if that isn’t enough great news, a study from the University of Reading and the Peninsula Medical School in England found that blueberries antioxidants reverse age-related memory loss! 

Strawberries have great diuretic, purifying, and antioxidant powers. They are rich in vitamins A, C, and E. And are also rich in iron, vitamin K, and folic acid. They care for your heart. 

Cherries are full of antioxidants and are a potent anti-inflammatory. They promote healthy sleep, provide relief from arthritis, lower the risk of gout attacks and (my favorite) soothes post-exercise pain. 

Now you know I am not going to just leave you to your own devices with no thoughts on some great recipes. It’s just not like me….. So here are some of my favorite infused water go-to’s;

Pineapple Infused Water 

I make this easy by cutting a fresh pineapple in half, remove the tough skin then I slice it into half rounds or long stalks. I toss that in my favorite pitcher and add 2 quarts of water. Let it infuse in the fridge overnight and enjoy the next day. 

This alone is quite tasty but if you want to take it to the next level add 5 springs of mint, lightly crushed along with the pineapple and 2 quarts of water and infuse overnight. 

Enjoy in a festive glass over ice throughout the day. 

Cucumber Lemon Water 

1/2 lemon, thinly sliced 

1/4 cucumber, thinly sliced (save a couple of slices to put on your eyes) 

Ice and 2 quarts of water 

In a large pitcher add the lemon and cucumber, then the ice and then water.

Let this lemon cucumber water sit in the fridge for a few minutes before serving. Pour into a large wine glass, put your feet up (Put the cucumber slices over you closed eyes) and relax.

Once the water is down to only 1/4 full refill with water. You can do this several times, keep in the fridge.

Cucumber Mint Water

1 lime, thinly sliced 

5 inch cucumber, sliced 

5 mint leaves 

Ice and 2 quarts of water 

In a large pitcher add lime cucumber and mint leaves then add the water and ice. Refresh yourself! 

Cherry Mint Water  

1 quart canning jar 

8 fresh cherries, halved 

1/4 cup fresh mint leaves 

Add the cherry halves and fresh mint leaves to your canning jar. Rip the leaves in half for more flavor. Next, use a spoon or a fork to gently mash the fruit down a little bit. This will let the juices out of the fruit to infuse you water. Fill the jar with water, place the cover on and give it a good shake. refrigerate overnight for the best flavor 

Double the recipe to fit in a larger pitcher

Orange Water 

3 thick orange slices 

2 thick lemon slices 

Ice and 32 ounces of water 

Add the orange and lemon slices to your pitcher add the ice and

water. Let infuse for one hour or even overnight. 

Gives a sweetness to help that soft drink craving. 

Now, use your imagination. Find your favorite combinations.

But, how much water should I be drinking? Another really great

question! A good rule to follow is to try to drink 1/2 your body 

weight in ounces. An example is, if you are weighing in at around 

140 pounds you should be drinking around 70 ounces of water 

per day. 

Go infuse your water and, 

Don’t Look Back, You’re Not Going That Way 


Breathe rock heart

I Have A Secret

The best kept secret to weight loss

Do you want to hear my biggest and best kept secret to weight loss? 

Of course you do! 

It’s Debi Keys here with Your Keys 2 Health to let you in on a little weight loss secret that is rarely talked about…… because it is totally free and the single most natural thing in the world. 

Get ready…. take a deep breath and here it is… my secret, BREATHING!! 

What??? Why is my biggest weight loss secret something that our bodies already do naturally? 

That’s right, I’m talking about something our bodies do without even thinking about it, so that you can start thinking about it! 

A lot of you may not know that oxygen is actually a key nutrient to speeding up your metabolism. Yet, oxygen is almost completely ignored in most nutrition books. 

What’s important about oxygen when it comes to weight loss? Most experts focus on carbs, proteins and fats (macronutrients) but ignore the one key nutrient — OXYGEN — that helps to burn all of these nutrients in the body better. 

The bottom line on oxygen is that when you breathe, you burn more energy. 

Think of the analogy of a camp fire. When you build a fire you need two things; wood for fuel and good air circulation. The same is true in you gut. You need food for fuel and oxygen to stoke you metabolic fire. 

This is one of the reasons why physical exercise is so powerful — it increases the body’s oxygen intake and teaches the body to use that oxygen to burn fat even more efficiently.  

Now I know you are asking; How can I breath more effectively while I am eating? I know this because you ask the best questions… 

Try this simple trick, put your utensils down at least 3 times during your meal. Each time you put your utensils down, take a breath. Really focus on a wonderful deep breath. 

You don’t need to limit this little tip to dinner at home, you can do this when you’re at a work dinner or lunch out with friends —it can be your little secret!

So now you are probably asking, what do I do now to really get all the benefits of increasing oxygen and breathing while I eat?

In my health coaching practice, I help my clients completely transform HOW they eat, so they can lose weight and gain energy easily and naturally.

If you’re ready for a radical new approach to weight loss and health, then click on the link below this email for my on-line calendar and schedule a time to talk with me today about simple changes that will give you BIG results.

Coming soon we’ll explore the 5 biggest benefits to breathing deeply. 

Until then…..

Don’t Look Back, You’re Not Going That Way

Learn More

As a master of habit change I hold an incredible passion for health and wellbeing as well as the desire to help you discover  the best version of yourself. 

I guide and empower you to create healthy behaviors that last, helping you to accomplish your health and wellness goals. 

Together we can bring a new perspective on your desired healthy lifestyle so that you can realize dreams you never imagined were possible. 


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