​​DFURF Principles

 

Nutrient Principles

1. Whole Foods:

   - Eliminate or reduce ultra-processed foods. Instead, focus on whole foods and home cooking when possible. This is important for many reasons, including decreasing the risk of obesity, superior nutrient intake, lower risk for chronic diseases, better mental health, and decreased inflammation.

2. Balanced Nutrition:

   - Emphasize a balanced diet incorporating a variety of nutrients from all food groups as tolerated, per doctor-recommended diet.

   - Include all tastes (sweet, salty, sour, bitter, fatty, and spicy) in meals to enhance satiation and satisfaction.

3. Hydration:

   - Encourage adequate water intake daily to support overall health.

4. Portion Control:

   - Promote mindful eating and portion control to prevent overeating and maintain healthy body weight.

 

 

Exercise Principles

1. Variety in Workouts:

   - Offer diverse classes such as strength training, cardio, and mobility exercises to engage different muscle groups and prevent boredom.

2. Accessibility:

   - Ensure all exercises are adaptable to different abilities and fitness levels.

3. Consistency:

   - Encourage regular physical activity to build strength, flexibility, endurance, and heart health.

4. Enjoyment:

   - Foster a fun and supportive environment to make exercise enjoyable and sustainable.

 

Mindfulness and Coaching Principles

1. Mindfulness Practices:

   - Integrate mindfulness techniques such as breath work, meditation, and other creative wellness practices to promote mental well-being.

2. Group Wellness Coaching:

   - Provide group wellness coaching with a certified coach to address specific goals and challenges.

3. Community Support:

   - Build a supportive community where participants can share experiences and motivate each other.

4. Continuous Improvement:

   - Encourage ongoing learning and self-improvement in both physical and mental health.

 

 

Programs

1. DFURF Group Coaching:

   - Group coaching sessions support individuals in reaching their health and wellness goals.

2. DFURF Eruption Athletics:

   - Focuses on inclusion, accessibility, and strength training, ensuring everyone can participate and benefit from physical activity.

3. Danzercise:

   - A fun fitness fusion of dance and exercises.

4. Freestyle Dance:

   - Encourages expressive and creative movement through freestyle dance.

5. Walks:

   - Organized group walks promote physical activity and social interaction.

6. Yoga:

   - Provides yoga classes to improve flexibility, strength, and mental relaxation.

7. Breathing:

   - Offers breathing exercises to support relaxation and stress management.

8. Creative Wellness Classes:

   - Provides classes that incorporate creative activities to enhance overall well-being.

 

By adhering to these principles, DFURF aims to foster an integrated approach to health and wellness, promoting both physical and mental well-being in a supportive and inclusive environment.