Nutrition plays a very important part in personal training. Here are a few suggestions for getting healthy and staying healthy:

1. Eat plenty of fruits and vegetables
2. Try to eat 5-6 times daily. That should entail 3 well balanced meals and 2 healthy snacks. This will help keep energy levels high and trigger the metabolism.
3. Stay away from junk carbohydrates - sugar and white flour are diet killers in all but the smallest amounts.
4. Eat fIber-rich foods because they are more filling. Try peas, beans, bran cereals, potato skins, nuts and seeds, oatmeal, 100% whole wheat baked goods, fruits and vegetables.
5. Increase protein intake. This is how you build lean muscle tissue, which in turn speeds up your metabolism. Examples are fish, lean meats, low-fat dairy products, beans, and soy products.
6. Eat fish and beneficial fats. Omega-3 unsaturated fatty acid in some fish, oils, and nuts is a good fat. Eat moderate amounts of salmon, herring, mackerel, sardines, and other oily fish. Soybeans, nuts, and pumpkin seeds are also excellent sources for Omega-3.
7. Always eat an adequate breakfast. It will speed up your metabolism earlier in the day and when you skip breakfast, it makes it harder to control your appetite later in the day.
8. Get outside into the sunshine at least 20 minutes per day - the vitamin D you get from sunshine works with calcium for health and body fat control.
9. Minerals and calcium are your secret weapons against body fat. They are found in low-fat dairy products, small or canned fish, soy tofu, green vegetables, nuts, seeds, bran cereals, and calcium fortified orange juice. Be sure to avoid processed and salt-loaded foods.
10. You must exercise to build lean tissue that burns fat. Walking, running, or doing anything that keeps you moving at least 2-3 hours per week, will help you notice a major impact on your fat loss.
11. Reduce harmful fats - namely saturated and trans fats. They are loaded with harmful fatty acids that cause disease.
12. Gradually reduce your calorie intake. Sudden and extreme dieting causes your body to conserve, not burn, calories, and it slows fat loss.
13. Reduce stress. Keep a positive enviroment; try meditation, deep breathing, stretching, massage, prayer and rest.