DTF Nutrition & Elite Coaching

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Brantford, ON
DTF Nutrition & Elite Coaching

MY STORY

Dylan's Fitness Journey

My love for health and fitness started at a young age. Are you ready to make a change? Contact me for more info.

I help business executives, young athletes, and individuals living with diabetes achieve their health and fitness goals through personalized coaching that builds strength, boosts energy, and supports long-term wellness. Playing CIS Football at Saint Mary's University has taught me the values of discipline, accountability and hard work that I ingrain in all my clients. After, completing my football

career, I switched focus and orientated all my time towards powerlifting and my work. I went from 520lbs squat in my first powerlifting meet to a Junior Canadian Record of 642lbs by my third. I am certified in:

CanFit Pro Certified Personal Trainer

Exercise Therapy Level 1

Agatsu Kettlebell Level 1

ISSA Strength and Conditioning

ISSA Performance Enhancement

ISSA Sports Nutrition

ISSA Powerlifting Instructor

I have also helped my clients reach their own goals and ambitions using my advanced training method that not only builds muscle, but also adds strength.

06/23/2025

Here's the truth about summer social events and your health goals:

You're not going to undo months of progress with one cottage weekend. But you might derail your momentum by approaching every social event like it's your last meal on earth.

The Strategic Approach I Teach My Clients:

Before the Event: • Eat normally throughout the day (don't 'save calories') • Set one clear intention for the event (usually about enjoying company, not unlimited food) • For diabetics: Plan insulin timing around estimated eating schedule

During the Event: • Make one plate, choose consciously, eat slowly • Focus on conversations happening around the table, not just what's on it • Enjoy what you genuinely want, skip what you're eating just because it's there

The Next Day: • Return to normal routine immediately • No 'punishment' workouts or restriction • Regular blood sugar monitoring (alcohol affects readings for 8-24 hours)

The goal isn't to avoid summer fun, it's to enjoy it without derailing the progress you've worked hard to build.

What's your biggest challenge at summer social events?

"

06/17/2025

Meet Nicole, a 49-year-old powerhouse, mother of 4, and a true testament to what consistency and determination can achieve! Despite her busy schedule, she prioritizes her health and fitness, making time for a high-intensity HIIT workout that pushes her to be her best, physically and mentally. Nicole is a perfect example of how anyone, no matter how full their plate is, can find a way to stay active and eat a balanced diet. She makes sure to prioritize 7-8 hours of sleep every night, because she knows that rest is just as important as training.It’s not about perfection, it’s about finding balance. Nicole has shown that with a little planning and dedication, you can still crush your fitness goals while being a super mom and staying healthy. Keep crushing it, Nicole! 👏

06/16/2025

"Monday reality: It's officially summer, and the excuses are about to get creative.

'It's too hot to work out.' 'My schedule is all over the place.' 'I'll get back on track in September.'

Here's what I tell my clients who are tempted to use summer as a three month health hiatus:

Your body doesn't take vacations from needing movement, proper nutrition, and consistent blood sugar management (especially crucial for my diabetic clients). What changes is your approach, not your commitment.

This Week's Summer Success Strategy:
• Train during cooler hours (early morning or evening)
• Hydrate intentionally, not just when thirsty • Adapt intensity to conditions, don't abandon consistency
• For diabetics: Monitor blood sugar more frequently during heat (affects readings and insulin absorption)

I've trained through 11 Maritime summers while managing diabetes and maintaining peak performance. The secret isn't toughing it out, it's training smarter.

Summer doesn't weaken your commitment; it reveals how adaptable your health strategy really is.

What's your biggest summer training challenge? Let's solve it this week.

06/10/2025

Progress Isn’t Just Measured in Pounds or PRs, It’s in the Small Wins Too.

One of the most overlooked (but most powerful) aspects of a successful fitness or nutrition journey is this: celebrating the small progress.

Not every step forward is going to feel monumental. Maybe your clothes fit just a little better. Maybe you chose a nourishing meal when fast food was the easier option. Or you showed up for a workout on a day when motivation was low.

These aren’t minor.
These are victories.
And they deserve recognition.

In our careers, we often reward milestones, landing a new client, hitting quarterly goals, getting promoted. Why should our health journey be any different?

Small, consistent progress is what drives sustainable results. It’s how habits are built, confidence is strengthened, and long-term change is made.

So here’s your reminder:
👏 Celebrate the early mornings.
👏 Acknowledge the healthier swaps.
👏 Reward yourself for showing up, even imperfectly.

Progress is progress. Don’t wait for “after” photos or the number on the scale to validate your effort. You're already doing the hard work, and that’s worth celebrating.

05/29/2025

The weekend is when most nutrition plans fall apart and Monday performance suffers as a result.

My most successful clients follow this framework, refined over years of working with busy executives:

• The 80/20 approach I teach to prevent the all-or-nothing mindset
• How to strategically indulge without disrupting metabolic momentum (yes, you can have that glass of wine or beer)
• My Sunday evening protocol that ensures your Monday starts strong

I don’t expect perfection from my clients, I expect strategic consistency.

Your weekend choices directly impact your Monday performance. Choose wisely, but remember, you don’t have to be perfect to see results.

05/26/2025

Struggling to lose weight as a busy executive? Here's the truth:

As we juggle meetings, deadlines, and constant responsibilities, it’s easy to put our health on the back burner. But weight loss comes down to one simple principle: being in a calorie deficit.

1 Consistency over Perfection: It’s not about the perfect diet or workout, it's about creating a small, sustainable calorie deficit over time.

2 Make Smart Choices: You don’t have to spend hours at the gym or eat bland food. Small adjustments (like swapping snacks, mindful eating, and using a step counter) can add up.

3 Plan Ahead: If you're always on the go, meal prepping and having healthier snacks handy can keep you on track.

Ultimately, losing weight as a busy executive means prioritizing small, effective choices that support a calorie deficit. It’s simple but that doesn’t mean it’s always easy. Take it one step at a time, and be patient with yourself!

05/22/2025

The most important transformation isn't visible in these photos.

Yes, Tegan (Ontario Police Officer) achieved impressive physical results in 4 months. But the real ROI?

In her words” My focus is sharper than ever. I'm making quicker, more decisive calls in high-pressure situations. And for the first time in years, I'm handling stress with clarity instead of letting it cloud my judgment”.

This is why I'm relentless about telling career-focused individuals that health isn't a luxury, it's the foundation that makes everything else possible.

The discipline we build in the gym transfers directly to the workplace.

05/19/2025

The link between physical strength and career performance isn't just correlation—it's causation.

Recent research I've been studying with my busy clients shows that regular strength training:

• Improves decision-making under pressure
• Increases stress resilience and recovery
• Enhances cognitive function during complex tasks
• Significantly improves sleep quality, directly impacting next-day performance.

For the executives I coach, strength training isn't just about aesthetics, it's about building the physical foundation that supports mental performance.

This is why I design programs that prioritize strength development even for my busiest clients.

05/16/2025

1. Replenish Glycogen Stores
• Carbohydrates are Key: After a workout, muscles need to replenish their glycogen stores, which are the body's primary source of energy. The body’s sensitivity to insulin may improve post-exercise, meaning carbohydrates are absorbed more efficiently.
• Carbs + Protein Combo: Ideally, your post-workout meal should contain a mix of carbohydrates (for glycogen replenishment) and protein (for muscle repair and recovery)

2. Watch Blood Sugar Levels
• Potential Hypoglycemia Risk: Post-exercise, especially in the hours following a workout, blood sugar can drop (hypoglycemia), even if you didn’t have any insulin before exercise. This is due to continued glucose uptake by muscles and the increased insulin sensitivity. Therefore, it’s crucial to monitor blood sugar frequently.
• Check Blood Sugar Before, During, and After: Make sure to check your blood glucose levels before starting your workout, during, and after. This will give you a clearer picture of how exercise is affecting your body, and allow you to adjust your nutrition or insulin accordingly.

3. Balance Insulin and Carbs
• Consider Adjusting Insulin: Some people with T1D reduce their insulin doses around workout times, as exercise increases insulin sensitivity. However, every person reacts differently, so it’s important to test your insulin-to-carb ratios based on experience.
• Rapid-acting Insulin Adjustments: After intense exercise, some may need a slight reduction in bolus insulin if they are eating a higher-carb meal to prevent low blood sugar. Consult your healthcare provider to fine-tune these adjustments.

05/14/2025

Being a T1 diabetic hasn’t been easy. Seven years in, I was struggling to maintain stable blood sugars. Having Dylan’s knowledge and experience—both with T1D and with nutrition, training, and the emotional side of managing this condition—has made a huge difference.
He helped me take control of my numbers, stabilize them, and now I feel healthier, more energized, less stressed, and more confident in my body. Most of all, I feel less alone in dealing with this disease.”**
— Jason King

When I work with diabetic clients, I’m not just sharing textbook advice—I’m sharing 17+ years of personal experiencemanaging blood glucose while training and performing at an elite athletic level.

The difference isn’t just knowledge—it’s lived experience. I’ve tested virtually every training method on myself first, so I know exactly how it impacts blood sugar stability.

Tag someone who would benefit from coaching that truly understands what it’s like to train with diabetes.

05/12/2025

Living with diabetes doesn't mean limiting your fitness potential, it means getting smarter about how you train.

I've managed Type 1 diabetes for 17+ years while breaking national powerlifting records. I know firsthand that the right approach can turn this condition from an obstacle into an advantage.

Questions about training with diabetes? Drop them below. Having lived this reality since age 12, there's not much I haven't experienced.

05/10/2025

Morning Routine:

The difference between average days and exceptional ones often begins before most people even open their eyes. Here's why I've become obsessed with my morning routine:

Your mind is at its most impressionable state during the first hour after waking. This precious window can either be filled with intention and purpose or surrendered to reaction and distraction.

Why a powerful morning routine transforms everything:
• It puts YOU in control, not your inbox or notifications
• It creates mental bandwidth before the world demands your attention
• It compounds over time – those quiet morning investments build an unshakable foundation

My non-negotiable morning elements:

1 Mindfulness/meditation: Even 5 minutes of presence calibrates your nervous system

2 Movement: Circulation before stimulation wakes up both body and brain

3 Hydration: Replenishing after 7-8 hours without water is essential for cognition

4 Intention setting: Deciding WHO you'll be today matters more than WHAT you'll do

The most successful people I know protect their mornings fiercely. They understand that willpower depletes throughout the day, making these early hours invaluable for the practices that matter most.

Your morning doesn't need to be 3 hours long or Instagram-perfect. Even 15 dedicated minutes can change the trajectory of your entire day.

Remember: How you start determines how you finish.

Address

Brantford, ON

Telephone

+19024882323

Website

http://dtfcoaching.ca/

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