The Best Exercise and Nutrition Advice Ever!

I have been asked several times why I do not give out exercise or nutrition advice on my blog. After all, I am a personal trainer. I always try my best to accommodate everyone and I will do so with this request. My exercise advice is to do it. My nutrition advice is to eat primarily lean proteins, fruits, and vegetables or eat less of everything. I know this is groundbreaking stuff so I hope that you were not overwhelmed with the advice or if you were you were sitting down as you read it! When I weighed over 300 pounds I knew I was supposed to exercise and eat healthier. I knew I shouldn’t smoke cigarettes or do the other unhealthy things I was doing but I did it anyway and did not exercise. I understand also in today’s world of never ending temptation and ways to justify skipping an exercise session that it is not easy to always do. DO IT ANYWAY! AND ENJOY IT! Whoops went into angry personal trainer person for a moment but it is true. Many personal trainers and others have diets, shakes, and prepackaged meal plans but what if you don’t like what they chose for you to eat? I personally do not like cardboard or a shake that leaves my tongue swollen. I have come across many people who feel the same as I do and who actually want to like the food they consume. In addition, many of these same people do not want to exercise like they are in preparation for the police academy or the 2016 Olympics. So how does one achieve health and wellness goals without becoming miserable? Here are my nutrition and exercise tips to help you achieve your goals:

  1. It is true that we should eat primarily lean proteins, fruits, and vegetables or eat smaller. Choose things that you like that are healthier or introduce yourself to new food. I know people who have lost over 70 pounds by eating an oatmeal cookie for breakfast, a salad for lunch, and a meat and vegetable for dinner. I know others who have lost significant amounts of weight by trying new salads, ways to prepare meat, and going online before entering the restaurant to make sure there is a healthier option to enjoy. Change what you’re hungry for. Be hungry for success in your health journey!
  2. I know people that hate any form of exercise. I do not get up in the morning jumping up and down saying, “Yea! I get to run 5 miles!” Most of the people I know do not get so excited about exercise either. But those who have enacted great wellness change at the bare minimum saw a great benefit to doing exercise. You do not have to spend hours of misery in the gym with judgmental muscle heads or run endless miles in the desert. Spend 20 minutes a day helping yourself with exercise and you will see change. The key is to stay focused on the benefits. I have a friend who runs 5-10 miles a day and others who swim, walk, or play Wii. Find yours! Please do not wish you would have.
  3. Stay resilient. All of the people who I have witnessed make big changes kept fighting. They learned how not to give into the “old way” of doing things that did not lead to success. And if they did fall off for a day or two they regrouped and got right back on. And you can too. You are no different than the many people that I have worked with that have achieved wellness goals after years of struggle. You can do anything you choose if you have a reason big enough. I want to be healthy and strong as long as I can. I also have people that love me so I do not want to impact them with burden, stress, or worry because of my poor health choices. Those are my reasons for staying resilient and now it is time to find yours! It is time to create the health that you deserve and finally feel better! It is time to be your own miracle!


Miracles of Phoenix Fitness Owner Coe Kirby is a personal trainer and has a Master’s Degree in Community Counseling. He has helped hundreds of people overcome self-defeating behaviors and achieve goals of all levels. His unique style and skill set as a personal trainer and life coach make him comfortable for the client to be open with while pursuing the growth or change he or she desires. Knowing that each individual is different with where they are in the change process, he guides the client on a journey of self-discovery that helps the individual learn his or her own method to success while giving strong support and proven tools to assist them. His two books, Your Health is Your Wealth: Working Out the Inner Self For a Fit Outer Self and Rebuilding Your Temple From the Inside Out have helped people from all walks of life learn how to create healthier lifestyles for themselves and their families. Both books are available through or  Good luck on your health journey!

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