It is said up to 85% of chronic disease and pain is preventable through and increase in movement and proper nourishment. The US Government Physical Activity Guidelines states we need anywhere from 4 hrs up to 8 hours of movement weekly based on the individual, their needs, and goals. The confusion lies with what do we do to complete that amount of activity.

We believe all activity is good if it is dosed at the right amounts, at the right time, for the goal. DHF Programming breaks movement into 4 categories:


Mobility is at the core of our program design. Mobility looks at our ability to move in our surrounding space within different situations (activity/sport specific), and is dependent on our bodies muscles, bones, and nerves to properly synchronize the way we move. Mobility moves are aimed at regulating the Autonomic Nervous System, providing circulation to the muscles, and activating the muscles to move on demand.


  • Dynamic Stretching
  • Static Stretching
  • Yoga
  • Tai-Chi
  • Meditation
  • Foam Rolling
  • Massage
  • Vibration Therapy
  • Electrical Stimulation


Once the body has achieved the necessary mobility requirements for the goal, the body must demonstrate an ability to stabilize from within. Muscles, bones, and nerves must be integrated to allow the body to control the new found mobility it achieved. Emphasis is placed on functional strength for daily life activities and sport.


  • TRX Suspension
  • Bodyweight Training
  • Bodybuilding
  • Powerlifting
  • Gymnastics
  • Whole Body Vibration
  • Matrix Systems
  • Warding


Metabolic conditioning is at the core of everything we do in life, whether at work, play, or sport. If we do not have proper metabolic conditioning for the specific demands of the activity the bodies systems begin to breakdown. Compensatory patterns develop, inefficient movement occurs, and possible injury awaits.


  • Walking
  • Cycling
  • Outdoor Recreation
  • Hiking
  • Mountain Biking
  • CrossFit
  • H.I.I.T Training
  • H.I.S.S. Training
  • Running
  • Swimming
  • Cardiovascular Equipment
  • Dog Walking
  • Yard Work


Power training can relate to sport or general fitness needs. Accleration, deceleration, quickness, speed, agility, and more represent your power profile.


  • Plyometrics
  • Sprinting
  • Medicine Ball Training
  • Olympic Lifting
  • Kettlebell Swings
  • Boxing
  • Sport

THE DHF FIT App to access our Movement Meter


Over the past century infectious disease rates have dropped, while chronic disease rates has risen due to lifestyle habits. According to the CDC, over 117 million adult Americans have one or more preventable chronic diseases which many are related to poor quality nutrition. ¬†Chronic diseases such as cardiovascular disease, high blood pressure, type 2 diabetes, and bone health. The CDC predicts that if changes aren’t made, more than 30% of all Americans will have diabetes by 2030.

We believe in order to prevent disease, changing your lifestyle habits is at the core. Building sound nutrition habits directly relate to change. The belief is that habits must be designed to:


The first layer of habits introduced to an individual must encourage through success.

Level 1 Habits

  • 80% Full
  • Eat Lean Proteins & Healthy Fats
  • Eat The Rainbow
  • Hydrate


The second layer of habits must build by challenging the individual to put forth consistent and persistent effort.

Level 2 Habits

  • Keeping A Food Journal
  • Eating Balanced Meals
  • Adding Support
  • Drinking Calorie Free Beverages


The final layer of habits are built to empower the individual through an understanding of process.

Level 3 Habits

  • Plan A Full Week
  • 80-20 Rule
  • Whole Foods Only
  • Create Your Own Balanced Menu


You will discover our full habit based program designed to address nutrition, movement, and recovery habits. This is the same habit based program our DHF Staff utilizes for coaching individuals looking to make a change today! 

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