Diet & Exercise KISS

I work with many clients who are so confused and frustrated regarding diet and exercise.  However, my philosophy is to KISS “Keep it simple, stupid.”   

Per Wikipedia   

KISS is an acronym for “Keep it simplestupid” as a design principle noted by the U.S. Navy in 1960. The KISS principle states that most systems work best if they are kept simple rather than made complicated; therefore simplicity should be a key goal in design, and that unnecessary complexity should be avoided. 

Now I know if I used the word “stupid” when recommending training advice for my clients, I would be out of work quickly.  However, getting healthy is really quite simple and inexpensive.  It involves finding something you enjoy and going back to the basics.

The problem stems from the health and wellness industry trying to persuade us that if we buy their gimmick, we can magically transform our bodies without any work. We want desperately to buy a pill or a piece of exercise equipment that would give us the perfect body without changing our destructive habits. I mean,  why can’t we be lazy and eat junk food without becoming overweight and sick?


Should we eat low-carb, low-fat, Ketogenic dietMediterranean or try one of the hundreds of other diets out there? Should we do crossfit, HIIT, indoor cycling, kickbox, Zumba, or barbell classes?? What a dilemma!!

Consider trying a new approach by following the KISS program; it’s not complicated and IT’S FREE.

  1. EAT CLEAN– Try eating clean for thirty days! There is no magic when it comes to meal plans. Packaged food plans or diets that cut out particular food groups are not healthy. Fad diets that rely upon strick eating guides or expensive pre-packaged foods are difficult to stick to and often don’t work. You’ll most likely go back to your same old eating patterns once you go off these types of programs. Keep it simple and go back to the basics by buying fresh fruits and vegetables. Purchase quality grass-fed beef, organic chicken and fish if possible. If you are vegetarian or vegan, experiment with making your own burgers by using chickpeas, black beans, lentils, veggies, and organic oats. You’ll be surprised that after a couple of weeks you will begin to lose some of the cravings for packaged foods and you’ll have a boost in energy levels.
  2.  OLD SCHOOL FITNESS PROGRAM- It can be confusing when trying to decide which program to follow in order to reach your goals. You may want to lose weight, gain weight, build muscle, or simply just tone your muscles. Walking into a gym with all the machines can be overwhelming. Some people can’t afford the membership prices and simply dismiss the idea before they even get started. However, for strength training, you can take advantage of using your own body weight instead of using gym equipment. Check out this quick bodyweight workout that targets all the major muscle groups.

If you want to progress to weights later, you can purchase an inexpensive set of weights for your home. There are many amazing (free) workouts on YouTube to follow for exercise ideas and proper technique.

Youtube fitness channels for at home workouts

Consider walking or running outside for your cardiovascular goals. It’s free and what better way to work out than to do it out in the warm sunshine and fresh air.  On rainy days, get creative and walk at indoor or outdoor malls that have overhead cover. Start out with 15 to 20 minutes of activity and progress to 45-60 minutes when you feel ready. Download a free walking or running app to keep up with your progress.


Runkeeper App

And finally, don’t forget about flexibility! Here is an amazing at home 15 minute stretch routine:

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