I often get asked if I think nutrition or exercise is more important.

While I 100% believe that you need both to be healthy, I think learning how to eat well is the most important thing you can do for your health.

I view food like I do medicine. It can heal when used properly and it can cause harm if abused.

To get started with healthy eating, I recommend that every one of my clients eat more whole foods and less processed foods. The staples of their diets should include fresh vegetables, fruits, lean meats, nuts/seeds, grains and healthy oils.

Changing the way you eat can be very stressful, so I always recommend slow and steady over a drastic change that may make the change feel unsustainable.

This stepwise approach to healthy eating that I recommend to my clients looks like this:

Week 1

Eliminate one unhealthy meal, snack or beverage a day and replace it with something healthy.

Week 2

Keep the change made in week 1.
Eliminate another unhealthy meal, snack or beverage.

Week 3

Keep the changes made in weeks 1 & 2.
Eliminate another unhealthy meal, snack or beverage.

Week 4

Keep the changes made in weeks 1, 2 & 3.
Eliminate another unhealthy meal, snack or beverage.

By the end of the month you should be eating pretty darn well and it should have been pretty painless and sustainable. 😊

Here is a quick calorie burner as a bonus! No equipment necessary, but feel free to add weights if you would like!


15 Narrow squat to reverse lunge
15 Lateral Bear shuffle
30 Standing oblique twist
15 Frog squat jumps
Repeat circuit 3 times


Feel free to reach out to me if you would like more information on meal plans, portion control or one on one health counseling.


Ashley Jones is a Wife, Mama, Physicians Assistant, and Health & Lifestyle Coach. Follow her on Instagram & Facebook.


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