Nutrition: The missing link to proper health & not just looking good in jeans

Pledge to Fitness - Nutrition the missing link

Our personal trainers at Pledge To Fitness® frequently hear “I want to look good in my jeans!” as a nutrition goal, especially in January as a New Year’s Resolution.  However, looking good in Size 4 Jeans is nice but fitting in your jeans does not mean you are healthy!  

Here are some quick questions that our trainers ask new clients:

  • Are you strong enough to put away your artificial Christmas tree?  
  • Can you lift a 20 lb box of holiday ornaments over your head and put it away on that top shelf or carry it up the stairs into the attic?  
  • How about being able to touch your toes at 92?   
  • What about having that glow that comes from healthy eating habits?

At Pledge To Fitness®, our personal trainers assess your overall health and wellness and create a tailored program to help you maintain or improve your health and achieve your wellness goals.   As part of the assessment, we help you determine whether you are at a healthy weight and provide recommendations for diet and exercise based on your individual needs and nutrition goals. We review various factors, such as your diet, exercise habits, and overall physical and mental well-being.  Fitting into your jeans is one factor to consider when improving your healthy habits.    However, we all know that if we eat more than we burn … we gain weight!  

How do I stay healthy with my nutrition goal?

Nutrition is an important part of maintaining overall health and well-being and is essential for the proper functioning of your body’s systems. Proper nutrition can help prevent various health problems: obesity, heart disease, type 2 diabetes, and certain types of cancer. Our daily habits affect our health and nutrition plays a major role in improving our moods, feelings, and what we can accomplish in a day!  If you have a medical condition such as heart disease or diabetes, your medical provider can offer additional tips to maintain your health.  

However, you can reduce the risk of future chronic medical conditions by creating healthy small changes in your daily eating habits.  We prefer our clients to have a varied diet that includes different nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. Choosing foods low in added sugars, salt, and unhealthy fats is also important.

We WILL NOT recommend the latest crash diets such as Master Cleanse, Juicing, skipping meals, cabbage soup, or starving yourself.    Read more about crash diets here –

Instead, our nutrition coaches WILL recommend the following:

  • Drink water – It helps you feel full and satisfied, and our body needs it more than a Diet Coke.
  • Reflecting on your habits and keeping track in a food journal: look at your portion sizes.
  • Replacing unhealthy foods with healthier choices:  Salmon instead of Chicken Fried Steak
  • Patience and avoid being triggered by bad feelings for reaching those sugary snacks!
  • Balance your diet with the amount of daily exercise activity 
  • Incorporating a wide variety of vegetables and fruits into your dietary choices.  Try eating Papaya for a week and perhaps a daily pear instead of just another apple a day!
  • Get more sleep – being tired leads to poor decision-making.

Regular physical activity and a healthy diet can help you maintain a healthy weight and reduce your risk of developing chronic health conditions.

Our 23 Tips for 2023 to Maintain a Healthy Lifestyle

Our personal trainers and nutrition coaches at Pledge To Fitness® came up with these additional top 23 tips to help you maintain a healthy lifestyle.

  1. Make healthy eating a habit: Make healthy eating a consistent routine.
  2. Eat a balanced diet: Include a variety of foods to ensure that you get all the nutrients your body needs.
  3. Don’t skip meals: Eating regular, balanced meals can help you maintain a healthy weight and avoid overindulging later.
  4. Plan ahead: Plan your meals and snacks can help you make healthier choices, avoid impulsive eating, and reduce your grocery bill.
  5. Choose healthy cooking methods: Instead of frying your food, try grilling, baking, or roasting to reduce the number of unhealthy fats in your diet.
  6. Aim for at least five servings of fruits and vegetables minimum per day.
  7. Choose whole-grain bread, pasta, and rice instead of refined grains.
  8. Include lean protein in every meal, such as chicken, fish, tofu, nuts, or beans.
  9. Limit sugary drinks: Choose water, unsweetened tea, or low-fat milk instead of soda, juice, or sports drinks.
  10. Get 7-9 hours of sleep per night.
  11. Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
  12. Limit alcohol consumption: If you choose to drink alcohol, do so in moderation (no more than one drink per day for women and no more than two drinks per day for men).
  13. Quit smoking: Many resources are available to help you quit, including nicotine replacement therapy and counseling.
  14. Practice stress management techniques: Find healthy ways to cope with stress, such as through exercise, meditation, or talking to a trusted friend or family member.
  15. Wash your hands regularly: Proper hand hygiene can help prevent the spread of illness.
  16. Look at your supplements and start using a daily multivitamin.
  17. Buy finger food – Baby Carrots, pre-cut celery, cherry tomatoes, and place in pre-packaged portions on the top shelf to start grabbing to snack on instead of cookies.
  18. Sit less and reduce your time in front of a screen: remember to walk for 5 minutes a couple of times a day when working on your computer at home.
  19. Measuring and tracking your weight weekly will help you see what you’re losing and/or gaining.
  20. Choose healthy fats:  Avocado a day keeps the doctor away
  21. Read Nutritional Labels on the computer before you shop to reduce buying poor quality food items.
  22. Practice safe sex: Use condoms to help prevent the spread of sexually transmitted infections.
  23. Get regular check-ups: Visit your healthcare provider for regular check-ups to help catch and treat any potential health issues early on.

Schedule your first free complimentary nutrition coaching session at Pledge To Fitness® to achieve your health and wellness 2023 goals, including looking good in your jeans.

Our personal trainers meet you at your fitness level – and build you up from there!  They will challenge you and push you further than you would go yourself or even with the help of your family or friends. Making this commitment can help you to stay accountable, maintain motivation and reach your fitness goals. Let us build a program designed to challenge you and have fun while reaching your health, wellness, and nutrition goals. We are here to talk to you, push you through your workouts, and keep you moving!  Isn’t it time to invest in yourself?  

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