31 Thoughts on Fitness and Nutrition

Jamie Staley, NASM-CPT, Pn1

Around my birthday, I start feeling very reflective. Like I am full of wisdom and sage advice as I look back on all the years of my life and ahead to the years I have left. It has always felt like a second New Year’s Eve to me. A time to take stock, make some goals, and get all wordy.

This is my first birthday as a blogger (am I a blogger?) so naturally I felt the need to use this platform to share my birthday words. To celebrate my 31st birthday, I have gathered 31 of my best tips and pieces of advice for you.

Enjoy with or without cake, that’s your choice.


#1: Start smaller than you think you need too. Your chances of success skyrocket if you go slow.

#2: Exercise should not be a punishment.

#3: Fitness and nutrition are important, but so is the quality of your life.

#4: Don’t ask strangers on the internet medical questions. Get a primary care physician you like and trust.

#5: Most people at the gym are not paying attention to you. The ones that know what they are doing are cheering for you. The ones that might be judging you usually don’t know what they are doing.

#6: It’s ok to be a beginner. No one was born deadlifting.

#7: Adequate water intake covers a multitude of sins. Like tequila.

#8: Fitness can be fun. It should be fun. If you want to do this for life, you better make it fun.

#9: A good playlist can get you through just about anything.

#10: Struggling does not mean you are failing.

#11: If you bring it home from the grocery store, it will usually end up in your stomach.

#12: Vegetables are underrated.

#13: Detoxes are overrated. Unless you don’t have a liver or kidneys. In that case, please seek medical attention.

#14: Writing down what you eat is probably the easiest and most effective thing you can do if you don’t know where to start.

#15: You do not need a diet that has a name. Even if all the cool kids have one. If you want, make one up. I call my diet Reginald. (Just kidding.)

#16: Lifting weights is underrated. Especially for women.

#17: Using cardio as your only form of exercise is overrated.

#18: Having a matching outfit is not a requirement for going to the gym. This is not a club.

#19: Walking is one of the best things you can do for your body.

#20: Life is too short to eat boring salads.

#21: Herbs and other seasonings will transform you veggies and protein.

#22: Sweat is a fact of life. You do not need to hide any and all evidence of it during a workout.

#23: Putting certain foods “off-limits” is a great way to ensure that they will be all you think about.

#24: You do not need to earn your food. You are alive and breathing. That’s enough of a reason to eat.

#25: Enjoying more than one type of exercise is recommended. Variety really is the spice of life.

#26: If it seems too good to be true, it probably is. (*cough* MLM companies)

#27: What worked for one person may not work for you. That doesn’t mean anything is wrong with you. It means you are an individual.

#28: Expect hills and valleys with your fitness and nutrition. There will be bad times even after there have been good times. Life still happens.

#29: Use your own measuring stick for success.

#30: Ignore the naysayers and the critics. (Or as Taylor Swift says; “Haters gonna hate.”)

#31: If the task in front of you is too big, break it down until you feel confident that you can do it.


If tackling your fitness and nutrition on your own feels too intimidating and confusing, I can help! I am a Certified Personal Trainer and Certified Nutrition Coach.

I will coach you through individualized action steps to meet your goals and help you formulate a plan for change that fits your life, instead of trying to make your life fit a plan. I’ll give you the accountability, real information, and guidance to make lasting nutritional change.

Send me an email at jsfncoaching@gmail.com and let’s chat about your goals!

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