The DT Method™ — Transformation · Lifestyle · Longevity
Stronger. Leaner.
Built to Last.
DT Fitness Studio's proven 3-phase system for men and women who want to feel strong, move pain-free, and build a body and lifestyle that sustains their best health — for life.
01
Phase 01
Transformation
Rebuild the foundation
- Simple Palm / Thumb / Fist nutrition — no obsessive tracking
- Corrective strength patterning for pain-free movement
- Joint position and mobility fundamentals
- Training rhythm: 1 Semi-Private + 2 Small Group sessions per week
Phase Outcome
"I feel better. I move better. I'm getting stronger again."
02
Phase 02
Lifestyle
Make the habits feel natural
- Transition to macros — precision without obsession
- Strength progression with monthly checkpoints
- Habit reinforcement and stress load awareness
- Personal rhythm and recovery pattern development
Phase Outcome
"This is just what I do now. I'm living healthy without forcing it."
03
Phase 03
Longevity
Stay strong for decades
- Sustainable strength training with seasonal nutrition cycles
- Injury prevention and joint integrity training
- Sleep, stress, and emotional resilience practices
- Leadership identity — showing up for family and future self
Phase Outcome
"I'm building a body and a life that lasts."
Support System — All Phases
You Are Never Doing This Alone
Weekly Check-Ins
Consistent coaching touchpoints that keep momentum going between sessions.
DT Fitness App
Habit tracking, workout logging, and nutrition tracking in one place.
Monthly Reviews
Coach-led check-ins to assess progress and adjust the plan.
Personalized Adjustments
Your program evolves with you — not a static template.
The DT Promise
"To help you feel stronger, move pain-free, build confidence, and create a lifestyle that sustains your best health — for life."
— Coach Devin Moore, DT Fitness Studio
Two Paths to the Same Destination
Both programs are built on the DT Method. The difference is how much personal coaching attention you want in your journey.
Which Program Is Right for You?
I love group energy and community
→ DT Strength & Sculpt
I want my own personalized program
→ Semi-Private Training
I need more accountability and coaching
→ Semi-Private Training
I want to train with others and stay motivated
→ DT Strength & Sculpt
I have specific goals or movement limitations
→ Semi-Private Training
I want structure and a proven system
→ Both — start with a consult
Ready to Start?
Book Your Free Consultation
A 20-minute call with Coach Devin to identify which program fits your life and your goals — no pressure, no obligation.
Book Your Free Consultation30-Minute Dumbbell Workouts
Three complete sessions — lower body, upper body, and total body. Each designed for 30 minutes with dumbbells only. The building blocks of the DT Method in your hands.
30-Minute Dumbbell Session
Lower Body
Glutes · Quads · Hamstrings · Core
Focus
Shape, Strength, Posterior Chain
Exercise + Coach Cue
Sets
Reps
Goblet Squat
Drive through heels — elbows track toes at the bottom.
3
12
Dumbbell Romanian Deadlift
Hinge at hips — feel the hamstring load before returning.
3
10
Reverse Lunge
Front shin stays vertical — control the descent.
3
10 each
Hip Thrust — DB or Barbell
Drive through heels — 2-second hold at full hip extension.
3
12
Sumo Squat — Wide Stance
Knees track toes — squeeze glutes hard at the top.
3
12
Lying Hamstring Curl
Plantarflex at the top — slow controlled eccentric.
3
12
DT Coaching Principle
Form before load. Connection before intensity. The cue next to each exercise is the most important part of the rep — not the weight. When you train with a DT coach, this feedback happens in real time on every rep.
30-Minute Dumbbell Session
Upper Body
Chest · Back · Shoulders · Arms
Focus
Posture, Definition, Strength Balance
Exercise + Coach Cue
Sets
Reps
Dumbbell Bench Press
Elbows at 45 degrees — full stretch at the bottom.
3
10
Single-Arm Dumbbell Row
Drive elbow to hip — squeeze the shoulder blade at the top.
3
12 each
DB Shoulder Press — Seated
Press to full lockout — control the descent for 3 seconds.
3
10
Dumbbell Lateral Raise
Lead with the elbow — pause at the top for 1 second.
3
15
DB Bicep Curl
Full stretch at the bottom — squeeze at the top.
3
12
Tricep Overhead Extension — DB
Elbows locked at ears — feel the stretch at the bottom.
3
12
DT Coaching Principle
Every upper body session should include equal push and pull volume. This is what builds posture and eliminates the shoulder and neck pain that comes from years of desk work and phone use.
30-Minute Dumbbell Session
Total Body
Full Body · Metabolic · 30 Minutes
Focus
Efficiency, Energy, Fat Burn
Exercise + Coach Cue
Sets
Reps
DB Squat to Press
Squat deep — drive up and press overhead in one fluid motion.
3
10
Push-Up or DB Floor Press
Maintain a rigid plank position head to heel — no sagging.
3
Max
DB Romanian Deadlift
Hinge at hips — feel the hamstrings before you return.
3
10
Renegade Row
Stable plank — pull elbow to hip without rotating.
3
8 each
Reverse Lunge with Curl
Lunge back, curl at the bottom, stand and lower.
3
8 each
DB Swing or Hip Hinge Deadlift
Explosive hip drive — squeeze glutes hard at the top.
3
15
DT Coaching Principle
Total body training produces the highest metabolic demand per session. At a caloric deficit, every session that loads the whole body simultaneously tells the body to preserve muscle while stripping fat. This is the session that produces the most visible change.
The DT Nutrition System
Three phases of nutrition — each one building on the last. Start simple and earn the precision.
✋
Phase 1
Palm · Thumb · Fist
Make it simple to win
- 1 palm of protein at every meal
- 1 thumb of healthy fat
- 1 fist of vegetables — minimum
- Water — half your bodyweight in ounces daily
- No calorie counting required — just the method
🎯
Phase 2
Macro Precision
Precision without obsession
- Protein target: 1g per pound of bodyweight
- Carbs timed around training sessions
- Fat supports hormones and satiety
- Track with the DT Fitness App
- Flexibility built in — 80% adherence wins
♻️
Phase 3
Seasonal Cycling
Sustainability for life
- Higher carb phases in high-activity seasons
- Maintenance phases around life events
- Metabolic flexibility — efficient fat and carb burning
- Intuitive eating built on a foundation of habits
- Nutrition as identity — not a temporary diet
Your Personal Starting Point
Daily Calories
1,690
kcal
Protein Target
155g
daily
Water Goal
104oz
daily
These are Phase 2 starting targets. Phase 1 uses the Palm / Thumb / Fist method — no tracking required.
The DT Food Blueprint
Proteins
The builder — 130g+ daily
Chicken Breast
42g per 6oz — daily anchor
Salmon or Tilapia
34g per 6oz — omega-3 support
Eggs and Egg Whites
Complete amino acid profile
Greek Yogurt — Plain
17g per cup — snack staple
Lean Ground Turkey
30g per 5oz — batch weekly
Whey or Casein Protein
Post-workout and pre-sleep
Carbohydrates
The fuel — timed around training
White or Jasmine Rice
Fast-absorbing — post-workout ideal
Sweet Potato
Fiber-rich — slow energy release
Steel Cut Oats
Sustained morning energy
Quinoa
Complete protein and carb
Fruit — Berries and Banana
Natural sugar + antioxidants
Cream of Rice
Easy on digestion — training days
Healthy Fats
The support — hormones and satiety
Avocado
Monounsaturated fat — heart health
Extra Virgin Olive Oil
Anti-inflammatory — cook with this
Raw Almonds or Walnuts
Portable — portion to a handful
Natural Nut Butters
No added sugar — read the label
Whole Eggs
Yolks carry the fat-soluble vitamins
Fatty Fish
Omega-3s — inflammation management
Vegetables
The engine — digestion and micronutrients
Spinach and Kale
Iron, magnesium — eat freely
Broccoli and Cauliflower
High volume, low calorie
Asparagus
Anti-bloating — great for show days
Bell Peppers
Vitamin C — immune and joint support
Cucumber and Zucchini
High water content — hydration
Berries — All Varieties
Antioxidants — add to shakes and oats
The Optimization Stack
Supplements support the habits — they do not replace them. These are the evidence-backed additions that fill the gaps whole foods cannot cover.
The DT Rule on Supplements
Get the nutrition right first. Then add supplements as precision tools — not shortcuts. The stack below is what Coach Devin recommends to every DT client as the foundational layer above whole food nutrition.
Essential
Creatine Monohydrate
5g daily — every day regardless of day type
The most researched performance supplement in history. Supports ATP production, muscle hydration, and strength output. Emerging research shows significant cognitive benefits and neuroprotection.
Essential
Omega-3 Fish Oil
3–4g daily with meals
Reduces systemic inflammation from training, supports joint mobility, cardiovascular health, and brain function. Non-negotiable at any training age or intensity level.
Foundation
Vitamin D3 + K2
5,000 IU daily with a fat-containing meal
Most active adults are deficient. Supports muscle function, natural hormone production, bone density, and immune system strength. Take with a fat-containing meal for optimal absorption.
Recovery
Magnesium Glycinate
400mg before sleep every night
Critical for over 300 biochemical reactions. Directly improves sleep quality, muscle recovery, and stress regulation. The most impactful pre-sleep supplement available — protects the hormone environment for fat loss.
Performance
Electrolyte Complex
During and post training
Sodium, potassium, and magnesium conduct the electrical signals that drive muscle contraction. Prevents cramping, maintains training intensity, and optimizes cellular hydration throughout the session.
Protein
Whey and Casein Protein
Whey post-workout · Casein pre-sleep
Whey delivers fast-absorbing amino acids in the anabolic window post-session. Casein at night provides slow-release overnight muscle feeding. Your most practical protein gap closer in the DT nutrition system.
The Science Behind The DT Method
Knowledge creates compliance. When you understand why the method works, you stop second-guessing it and start trusting the process.
Why Protein Changes Everything
Protein has the highest Thermic Effect of Food — your body burns 20 to 30 percent of its own calories just digesting it. By anchoring every meal around protein, we trigger nutrient partitioning — shuttling fuel into muscle repair and away from fat storage. At 1 gram per pound of bodyweight, protein is the single lever that makes body recomposition possible.
Why Strength Training Burns More Fat Than Cardio
Strength training triggers EPOC — Excess Post-exercise Oxygen Consumption. Your body burns calories for up to 48 hours after a heavy session. More importantly, every pound of lean muscle built increases your Resting Metabolic Rate, turning your body into a fat-burning engine while you sleep. Three sessions per week is not just enough — it is optimal for the rest-to-adaptation ratio.
Why NEAT Outperforms Cardio Classes
NEAT — Non-Exercise Activity Thermogenesis — accounts for up to 15 percent of your total daily energy expenditure. That is more than three times what your gym sessions contribute. Walking, daily movement, and Zone 2 activity at a heart rate of 120 to 135 BPM keeps the body in a fat-oxidation state where it prefers using stored fat over glycogen for fuel.
Why Sleep Is a Training Variable
During deep REM sleep the body releases Growth Hormone — the primary driver of muscle repair and fat mobilization. Chronic sleep deprivation spikes Ghrelin (the hunger hormone) and crashes Leptin (the fullness hormone), making fat loss biologically difficult regardless of how clean the nutrition is. Seven to nine hours is a training requirement, not a luxury.
Why Water Is the Missing Variable
Water is a chemical requirement for lipolysis — the actual breakdown of fat cells. Even mild dehydration at two percent slows metabolic rate by three percent. The kidneys and liver both require adequate hydration to efficiently filter and process fat. At half your bodyweight in ounces daily, you ensure every metabolic process runs at full efficiency.
Why Coaching and Community Multiply Results
Research consistently shows that individuals training with a coach or within an accountable community are significantly more likely to reach their goals and maintain them long-term. The DT Method addresses this at the structural level — the combination of Semi-Private coaching for form and personalization and Small Group training for community and energy creates an environment where quitting is the hardest option.
Real People. Real Transformations.
These are clients who showed up, followed the DT Method, and trusted the process. Every result started with a single decision to begin.
⭐⭐⭐⭐⭐
"I had tried everything. DT was the first place where I actually felt seen, coached, and held accountable. The small group format changed everything for me."
Susan W.
Lost 22 lbs in 12 weeks
Phase 1 → Phase 2
⭐⭐⭐⭐⭐
"I never thought I was a gym person. Coach Devin helped me realize I was just in the wrong environment. Now I show up three times a week without even thinking about it."
Mauranda N.
Gained strength, lost 3 dress sizes
Phase 1 → Phase 3
⭐⭐⭐⭐⭐
"My knees used to hurt going up stairs. After three months at DT I was deadlifting and feeling better than I did at 40. The semi-private coaching was essential."
Cathy H.
Pain-free movement at 58
Longevity Track
⭐⭐⭐⭐⭐
"The DT Method gave me a system, not just a workout. The nutrition phases made sense — it was not overwhelming. It was actually doable."
Rishel N.
Built consistent habits for life
Phase 2 → Phase 3
Your Story Starts Here
What will your
transformation be?
transformation be?
Book a free consultation with Coach Devin. 20 minutes. No pressure. Just a conversation about where you are and where you want to go.
Book Your Free Consultation
Remember: what the mind can conceive and believe, it can achieve.
DT Fitness Studio · Bloomington, Indiana
DT FITNESS
7 Day Free Trial
7 Day Free Trial
Come experience what real coaching feels like. No commitment, no credit card. Just seven days to see what DT can do for you.
Total Value
$346
Your Cost
$0
for 7 days
Goal Setting Meeting
$49 value
We sit down and get clear on what you want and what's been holding you back. We set a simple target for the next 7 days so you're not just "working out" — you're training with a purpose.
Free InBody Scan
$49 value
You'll get a full baseline so we can stop guessing. We'll look at body fat, lean mass, water, and exactly where you're at — so your plan matches your body, not someone else's.
3 Free Training Sessions + Accountability
$149 value
You'll train 3 times with coaching, structure, and real guidance so you know exactly what to do. Accountability means we set your weekly standards and you check in so you stay consistent during the 7 days — not just motivated on day one.
Metabolic Reset Game Plan
$99 value
The simple plan you follow for the week to jumpstart results and energy without doing anything extreme.
What's Included
Your daily protein target based on your goal
A simple meal structure so you know what to eat and when
A go-to foods list — protein, carbs, fats, low calorie add-ons
Portion guide so you can execute without tracking
Hydration target based on body weight
Daily step goal and movement plan
Zone 2 cardio guide — how to find it and how long
Sleep target and a nightly wind-down rule
A 7-day checklist to stay on track
A plan for if you eat off track so you don't spiral
Ready to Take the Next Step?
Choose How You Want to Get Started
No pressure. No hard sell. Pick the option that feels right for where you are right now.
Option 1
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Free 7 Days
Free 7 Days
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"Remember: what the mind can conceive and believe,
it can achieve."
it can achieve."
Coach Devin Moore · DT Fitness Studio · Bloomington, Indiana