10 Habits of Nutrition

nutrition Oct 13, 2021
Best Online Personal Trainer

Maybe you've gained some weight over the last six months and you know something needs to change.

Luckily for you, there’s a proven strategy to lose that unwanted bodyfat.

One of the fastest ways to lose weight is to focus on your nutrition.

This approach is way easier than doing more exercise in an attempt to offset mindless eating and drinking.

You see, when we teach nutrition in our online personal trainer, we try really hard to not overwhelm you.

There are no meal plans to follow, no super-restrictive diets, no dangerous cleanses, etc.

We take a habit-based approach to nutrition coaching, which means that we work on changing a habit or behavior for a period of time.

Imagine that a habit is one single brick.

Once you've mastered that particular habit, or brick, it becomes the foundation for which future habits are built upon.

A sturdy brick house has one brick firmly stacked on top of the next brick.

No need to move onto the next habit, until you've mastered the current one... otherwise you end up building a wobbly house that will eventually topple over.

Make sense?

What this "habit stacking" approach means for you is it’s less overwhelming, but the results are just as good, if not better because they actually last.

When it comes to changing your nutritional habits here are the 10 habits that you should master, one at a time.

10 Habits of Nutrition

  1. Plan your meals for the week, based on your priority-one goal.
  2. Purchase your food online or shop at the grocery store.
  3. Prepare everything on the stove top, oven or grill.
  4. Package your delicious meals in single-serving stainless-steel or glass containers.
  5. Journal your daily food and drink intake and include calories.
  6. Every day, journal your gratitude.
  7. Chew your food completely and stop eating when you’re 80% full.
  8. Include a lean protein at every meal.
  9. Choose fresh and unprocessed carbs in some of your meals.
  10. Include healthy fats in some of your meals.

There is no one-size-fits-all approach to nutrition.

Instead of suggesting a generic meal plan, and telling you to eat certain things at certain times, you're going to focus on changing your behaviors.

You see, following a "diet" is not sustainable.

It may work for a week or two, but can you really follow it as a lifestyle?

Nutrition is more of behavioral psychology.

Today, most people know what healthy is, and maybe you need some ideas and recipes here are there, but for the most part, you know what "healthy" means.

So instead, you will upgrade your habits.



I'm considered the best personal trainer near Allentown, PA, yet sometimes I'll make poor nutrition choices myself.

Things like dipping pretzels in mustard, and then mindlessly eating the entire bag, while I watch a show on Netflix.

You know, to "relax."

Why am I doing this?  Good question.

And how can I fix it? Upgrade my habits.

Both you and me should approach the habit in a stacking format... one "brick" at a time.

Then, generally after 2-4 weeks, you "stack" another habit on it.

That way, you change the behavior over time, and incorporate the new habits into your lifestyle.

Either way, even at it’s simplest brick-by-brick approach, I know it can feel overwhelming right now.

Every meaningful achievement starts with a decision.

You decide to prioritize your health.

After that, you decide to trust me to help you achieve your priority-one goal.

No decision means no progress.

(And doing "nothing" is still a decision.)

Think about it.

Aren’t some of the most miserable people you know ones who can never make a decision?

They're always chasing new information... but never actually taking action.

Choose to be the most decisive person you know.

Have a will, not just a wish.

An indecisive person settles for mediocrity.

See, if you don’t decide what is important, you will spend your life doing only what is important to others.

But being decisive, being focused, and committing dramatically increases our likelihood of success.

Don’t be afraid to make a choice.

We must make decisions, even if it means we’ll sometimes be wrong.

You see, "undecided" never leads to greatness.

Choice, not chance, determines destiny.

Too many over-40 men and women run their lives not knowing what they really want, but feeling sure they don’t have it.

Decide to do something now to make yourself better.

The choice is yours.

Whatever you want to do with your life, there will be challenging moments when you just want to give up.

In those moments, hold on to your why.

You will feel frustrated by your lack of progress.

When that happens, hold on to your why.

You will look at the apathy of others and wonder why you bother trying.

On those occasions, hold on to your why.

When you know why you are doing what you do, nothing can stop you.

So whether it’s for God, family, country, service, a sense of achievement or whatever, don’t ever forget why you’re on this journey.

Write it down if you have to.

And remind yourself on a daily basis.

Hold on to your why and never, ever let go.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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