Coaching Teens Towards Lifelong Health.
Teens are in the most critical stage of their health span and lifespan.
The choices they make today directly shape their future. During adolescence, bone, muscle, brain, and hormonal systems are developing at an extraordinary pace. Teaching teens how to fuel their bodies, train effectively, and practice mindfulness sets them up for long-term success.
Bone, muscle, and brain health peak between ages 25–30.
That makes the teen years the prime window to build a foundation for lifelong strength and resilience.
ProTEEN is a 6-week program that blends education and action for teens ages 13 to 18.
Each week includes a 20–30 minute Zoom workshop followed by 30–40 minutes of strength-based training (total: 1 hour). A private virtual group keeps participants connected between sessions.
Topics include:
1
Macronutrients
Protein, Fats, Carbs/Fiber. What are they? Why do we need them? How much do
we need?
SKILLS PRACTICE: Mindfulness Food Journal
2
Strength Training
How + Why. Why is muscle medicine and how do I build it?
SKILLS PRACTICE: Sample Workout Program
3
Am I Hungry?
Understanding hunger cues vs emotional cues, and building
skills around each.
SKILLS PRACTICE: Hunger scale, Emotional Wheel, and Pantry Prompts
4
Am I Full?
Understanding fullness cues vs emotional cues, and building skills
around each.
SKILLS PRACTICE: Fullness Scale, Emotional Wheel
5
Mindfulness and Meditation
Practicing breathwork and meditation.
SKILLS PRACTICE: Choose 1 skill to practice from today
6
Resilience
What is it and how do we build more?
SKILLS PRACTICE: What additional challenges or current challenges can you
reframe as resilience builders?
Want to learn more?
Ready to help your teen build lifelong strength, confidence, and healthy habits? Join our ProTEEN waitlist today and give them the tools to thrive—physically, mentally, and emotionally—during the most important stage of growth.
Meet Deb.
Debra Duby earned her BA in Psychology from the University of Connecticut in 1997 with honors. After early roles in tech recruiting and a startup partnership, she shifted to wellness in 2002 and has worked full-time as a nationally certified trainer and nutrition counselor for over 20 years.
Debra has coached individuals, groups, and corporate clients both in-person and virtually. She recently completed a two-year international meditation teacher training with Tara Brach and Jack Kornfield.
A lifelong athlete, she has competed in natural bodybuilding, the NYC Marathon, Danskin Triathlon, and a 150-mile MS charity ride.
After 25 years in New York City, Debra now lives in Nashville with her husband and teenage daughter.
