If you’re ready to get your health and fitness on track, you’re probably ready to start making changes. Well, you’ve come to the right place. Make the most of your natural strengths by learning the 6 health habits that almost everyone already uses, but don’t know they do. When we take conscious advantage of our natural strength, we’re able to live healthier all-around lives.

Sculpting your physique can be a daunting task. Your body has a mind of its own and will fight you at every turn. There are so many steps to reaching your goals, and it can be difficult to know where to begin. The key is to start small, and to not get discouraged if you don’t see results right away. If these tips help you to lose a few pounds, you will be on your way to a healthier body.

We all have habits we’re unaware of. We can lose 20 pounds, have a great workout routine, eat right and get healthy, but without some of our most basic habits in place we’ll never see the benefits. One of the most important habits is eating the right foods at the right times.. Read more about a little more a little better precision nutrition and let us know what you think.

Healthy habits and skills that might help you get in the greatest form of your life are hidden within you. The best news is that you’re probably already practicing these healthy habits without even realizing it.


This is one of the fitness industry’s most destructive myths:

Getting in shape necessitates a significant adjustment in lifestyle.

We hear stories like these every day:

  • The celebrity who lost 50 pounds by giving up gluten, becoming vegetarian, and working out seven days a week with a personal trainer.
  • On reality TV, a 400-pound client was boot-camped into shape.
  • The blogger who discovered ultimate health and wellbeing by “just” abstaining from sugar, giving up wine, becoming a yogi, and maintaining an Instagram halo of calm.

Who wants to do a complete overhaul of their lives?

Who wants to be told that everything they care about is bad, poisonous, or toxic… and should be substituted with arduous labor?

As a result, most of us silently give up on health and fitness before we even begin, surrounded by all of these examples.

That’s a pity.

Because the truth is that you don’t need to do any of that to become in terrific condition.

It’s as easy as this to change your body and improve your health:

  • tiny (but strategic) healthy decisions, and
  • performing them on a regular basis

Here’s when it gets very cool:

You’re probably already making some of these healthy choices, or at the very least have the foundation to do so.

Your health and fitness hidden weapons are already in your possession.

You just aren’t aware of it yet.

We recently conducted a poll of over 1,300 clients and discovered that, prior to working with us, the majority of them already had a set of healthy behaviors in place.

These are referred to as “secret weapons.”

They’re simple but vital habits that appear to be very common and mundane at first glance, but when concentrated on and followed regularly, they have tremendous outcomes.

Many of our most successful clients had similar secrets, such as the ability to:

And as they began to harness the potential of these hidden weapons, their advancement accelerated dramatically.

As a result, you will learn the following in this article:

  • Our most successful clients’ six most prevalent secret weapons.
  • How those skills appear in “easy” and “advanced” versions.
  • What you can do with those abilities.

Perhaps you and I have the same secret weapons. If this is the case, you can begin to harness their power. And if you don’t, don’t worry; use this as motivation to create your own. It’s possible that you’re closer than you realize!

Secret Weapon #1: Even if you don’t think you can cook, you probably can.

“I’m an excellent cook who enjoys experimenting with new things. I’m not scared to try new things, and I already have a couple of healthy recipes that I enjoy cooking.” – Client of PN Coaching

preparing food

What it entails

Version that is simple

Even those who claim they “can’t cook” have some basic skills.

You can create a salad if you can chop vegetables and wash lettuce.

You know how to make protein if you can fry an egg, roast a chicken breast, or heat up a can of beans.

In the morning, make yourself a killer dish of oats or a delectable smoothie.

Perhaps you’re an expert microwaver. Or a slow-cooker dynamo.

Yes, there is opportunity for improvement. But if you can do any of these things, you can cook. And that’s a terrific place to start.

Version for advanced users

You see a dinner developing shape when some people only see a bunch of random components — chicken, bell peppers, onions, maybe a carrot or two. Your mind begins to fill in the blanks.

You say to yourself, “I could make chili.” Tacos, for example. Alternatively, soup.”

Plus, you probably have a few tricks up your sleeve: maybe you can cut an onion like a master, or you can make the tastiest roast chicken, or you can bake the best cookies.

Perhaps you aren’t cooking the healthiest foods just yet. But that’s fine.

As you learn more about nutrition, you’ll be able to take your game to the next level and make your meals even healthier.

Why is it so fantastic?

Cooking is a truly life-changing skill that will come in handy in the future.

Especially when you realize that the food you consume has the ability to alter your appearance and mood.

If you know how to cook, you’ll be able to conjure up some magic.

High-quality ingredients can be used to nourish your body. You can make a dinner out of any random components.

You can also make it tasty.

What to do with it

Try this to make the most of your culinary abilities:

  • Check out the Encyclopedia of Food to learn about our favorite healthy foods and how to prepare them.
  • Borrow a couple of new cookbooks from the library. Alternatively, our Gourmet Nutrition cookbook can provide you with some new healthy food ideas.
  • Are you thinking about portion amounts and balance? Try matching your dish to our Calorie Control Guide the next time you prepare.

Also, keep in mind that cooking is a skill that takes time to master. Experiment, have fun, and don’t be discouraged if you make a few mistakes.

Secret Weapon #2: You have the ability to walk.

“A few months ago, we got a new puppy, and we take her for daily walks in the woods.” – Client of PN Coaching

“I virtually always take my son for a walk. I also listen to podcasts while walking to work.” – Client of PN Coaching

Woman walking

What it entails

Version that is simple

Perhaps you believe you don’t have time to “exercise.”

But you’re already walking, even if it’s only for a few minutes each day:

  • You take a stroll around your home.
  • You take a stroll to lunch.
  • You park your car and head to the front door of the grocery shop. After that, you push a cart or carry a tiny basket around the aisles. (Which, when you think about it, is pretty much resistance training.) After all, a basket is nothing more than a dumbbell for storing food and milk.)

All exercise is nothing more than movement. Walking is one type of movement.

As a result, walking equals workout.

Version for advanced users

If you enjoy walking and know how to give it that extra “edge,” you have this superpower.

Consider the following scenario:

  • When you bend your knees a little more when walking, you’ll find yourself lunging.
  • You may get a wonderful stretch by lifting your arms over your head. Accelerate a little and let your arms swing freely.
  • Increase the tempo. Find a hill, if possible. Alternatively, you can take the stairs.
  • For an added challenge, add some weights or a weighted backpack to your workout.

Walking is the way to go!

Why is it so fantastic?

Walking has numerous health advantages, from head to toe (literally). Depending on how you do it, it can be a mild recovery activity or a strenuous kind of cardio.

It can be used as a stress reliever or as a type of meditation. It’s also a terrific way to get outside and experience the sun’s benefits.

It’s also simple to accomplish at any time and requires no additional equipment other than a pair of sneakers.

What to do with it

Throughout the day, find tiny methods to walk more.

You can walk alone, with your dog, as a family, or join a walking group, depending on your preferences.

The following are some of our clients’ favorite walking routes:

  • while going around the neighborhood, making phone calls
  • Taking a walk to a different section of town for lunch,
  • walking with their companion in the morning or evening, and
  • walking or hiking with the dog in a wooded area

Secret Weapon #3: Without realizing it, you’re already exercising.

“I adore going outside with my family and spending unstructured active time with them.” – Client of PN Coaching

“I know that most of the time I like to do something ‘fun’ for exercise, such as dance or group classes. I don’t enjoy going to the gym and lifting weights or doing cardio by myself.” – Client of PN Coaching

Little boy playing Frisbee

What it entails

Version that is simple

Many individuals believe that “working out” entails going to the gym and lifting weights. Yes, it is possible.

You already have a significant edge if you participate in an activity or pastime that gets you out and moving.

Consider the following scenario:

  • At the local playground, you can run about and play with your kids.
  • with your friends playing a game of touch football, hockey, or basketball
  • gardening or going for a walk in the neighborhood
  • attending a dance or Zumba class (or simply dancing at home to your favorite songs with the music up up!)

You’ve exercised if you’ve ever done something enjoyable and found yourself sweating or breathing heavily at the same time.

(And, hey, if you haven’t moved your body in a long time, recall a favorite pastime.) What were your favorite activities as a kid? Or what did you wish you had the opportunity to try back then? What would it be like to try one of those things right now?)

Version for advanced users

Sure, you may despise going to the gym. Perhaps you believe you never work out.

Despite this, you like a sport or physical activity.

Yoga, hiking, cycling, skiing, swimming, skateboarding, and just about any other movement-based sport are examples.

The goal isn’t to get in shape, though you could anticipate some health benefits. You do it because it’s enjoyable. Maybe it’s because you’re surrounded by others who enjoy it as much as you do.

This is the best kind of exercise: the kind you enjoy doing.

Why is it so fantastic?

We are all aware that exercising is beneficial to our health. But you might not realize that engaging in enjoyable physical activity — the kind that doesn’t seem like exercise — is even better.

We’re more likely to do things we enjoy. Furthermore, if we love the activity, we are less likely to “reward” ourselves with unhealthy foods afterwards.

Any workout that you enjoy is a good starting point. It might boost your self-esteem and encourage you to attempt new activities.

As a result, your total physical fitness improves.

What to do with it

Consider the types of movement you already love.

If you haven’t done it in a while, make a pledge to do it at least once this week. Make a note of it in your calendar and look forward to it.

Have you been constantly enjoying your activity? Consider adding a day to your weekly calendar. It may not seem like much, but even a small increase in activity will help you achieve your goals faster.

Secret Weapon #4: You’re open to receiving assistance.

“I’ve had wonderful results working with a personal trainer in the past, and I believe wholeheartedly in the notion of expert knowledge and guidance.” – Client of PN Coaching

“I understand that there are many paths to success for me, and that with the right guidance, I can find the ones that work best for me. I’m willing to be coached. Having someone to check in with and assist motivate and hold me accountable is really beneficial.” – Client of PN Coaching


What it entails

Version that is simple

You’ve discovered that doing huge things on your own is difficult.

While this may make you feel a little let down, it’s actually pretty cool.

Because most of us believe we can accomplish everything on our own, but the truth is that we can’t.

So, if you’ve reached the point where you realize you need help, you’re already halfway there.

Version for advanced users

You’re serious about making a difference, and you’re actively looking for help from people who know what they’re doing.

Support can come in a variety of forms, including:

  • Perhaps it’s enlisting the help of friends or coworkers to get in better shape.
  • Perhaps it’s making plans to meet a friend at the gym or the supermarket.
  • Hiring a coach, trainer, nutritionist, or a program like ours to guide you through the process and hold you accountable could be the answer.

Reaching out and accepting support, whatever it is, is a terrific place to start.

(Fun fact: Many of the folks who enroll in our nutrition coaching program have previously worked with a personal trainer.) In fact, they frequently choose to engage with us in Coaching because they see the power and effects of holding oneself accountable to a team of specialists and a dedicated coach.)

Why is it so fantastic?

“Nothing worth doing can be done alone,” says Phil Caravaggio, PN co-founder.

This is particularly true when it comes to making improvements to one’s health and fitness.

Other people’s help can make the process more enjoyable and encouraging. It may allow you to learn from those who have gone before you, as well as help you avoid mistakes and blunders.

External assistance, on the other hand, may be the most beneficial in terms of accountability.

Accountability may be the most significant component in attaining your objectives. Knowledge, experience, and motivation are all overshadowed by it.

Despite this, many people are hesitant to seek assistance. They despise accountability and want to show to themselves that they can handle things on their own.

So, if you’re willing to accept help from others, you’ve got yourself a significant superpower.

What to do with it

Take the risk and ask for assistance if you’re actually open to accepting it.

(Tip: if you need help with your nutrition and want a coach to hold you accountable, look into the Coaching Program.) The registration period is only available twice a year, and the next one starts on January 13th.)

Secret Weapon #5: You’re a list-maker and a planner.

“I am an expert at time management and scheduling. When I commit to something, it becomes a top priority for me.” – Client of PN Coaching

Making A Goal List

What it entails

Version that is simple

You use a calendar or a journal to keep track of your schedule. You keep track of your children’s appointments and your business meetings (at least most of the time).

You have a system in place to remind yourself to get things done, whether it’s post-it notes or phone alarms.

Even if you use an alarm clock to get out of bed in the morning, you’re already sticking to a routine.

You may not yet be a master planner, but you’ve laid the groundwork.

Version for advanced users

You’ve organized, color-coded, and set reminders on your calendar. Excel is a wonderful place for you.

You’ve never missed an appointment before. You’re almost certainly always a few minutes early.

Chaos? Let’s get this party started, darling. Your middle name is organization.

Making time for health and fitness will be quite easy for you now that you have these skills. All you need now is the correct information and a well-thought-out strategy.

Why is it so fantastic?

Many people fail to become in better shape because they do not set aside time to do so.

Successful fitness people don’t wait for the “ideal time,” and they don’t rely on our fickle friends for motivation and inspiration.

Instead, they rely on what we refer to as the “3 Ss”:

  • structure,
  • and systems
  • scheduling.

You’ll be well on your way to success if you can use your organizational skills to bring structure, procedures, and/or schedule to your health and fitness activities.

What to do with it

Take a look at your schedule on a calendar. Do you have anything planned for your health and fitness right now?

Make time for a couple of things you’d like to start doing.

As an example,

  • Make a calendar item for “prepare a nutritious dinner on Sunday night.”
  • Make an appointment with Jordan to “meet him at the gym on Thursday morning.”
  • Set a daily reminder to “do 10 body-weight squats and 5 push-ups” that pings you at the same time every morning.

Secret Weapon #6: You have a formidable crew on your side.

“I come from a loving family who wants me to succeed.” – Client of PN Coaching

“My biggest supporter is my daughter.” – Client of PN Coaching

“My wife and I have identical objectives; we’re in this together.” – Client of PN Coaching

Mother and daughter makeing yoga in the gym

What it entails

Version that is simple

It’s possible that it’s just one individual.

Someone who understands you, whether it’s a friend or a family member.

Or your dog, who is adamant that you take him for a morning stroll.

Your child, for example, who is always up for a game of “see who can sprint the fastest.”

This is the start of a support system: a group of individuals who will assist you on your fitness journey.

And you may not realize it, but this one person’s support could be your most powerful secret weapon.

Version for advanced users

Your support staff consists of a few individuals who each bring something unique to the table.

Your husband and children are already aware of your fitness goals and are eager to assist you.

You also have a few acquaintances who share your interests in sports or pastimes. Perhaps a brother or coworker willing to compete in a healthy way.

Perhaps you’ve also spoken with your doctor, who is keeping an eye on your blood pressure and helping you track your progress.

Bonus: if you join a program like PN Coaching, you’ll have access to not only a coach, but also a virtual community of others going through the same struggles as you.

These individuals make up your team. They’re rooting for you, encouraging you, teaching you, and assisting you in making small steps ahead.

That is some seriously potent material.

Why is it so fantastic?

We have stated that achieving major goals on your own is difficult.

Having a family member, spouse, or friend at your side — or any combination of those people — can make a significant difference in the outcomes you achieve.

When you’re low, your support system can help you feel better. They can help you prepare and eat healthy meals. While you work out, they can take the kids to school. They are welcome to accompany you on long walks.

They are able to listen, comprehend, and even experience the struggle. They can also be the reason you pull yourself out of bed on a Saturday morning.

If you have someone (or someones) in your life who are completely supportive of your aspirations, you may have the most powerful secret weapon of all.

What to do with it

Identify and appreciate the folks in your local support network. Make an effort to do something kind for them. Talk to them about how you can assist them in achieving a major goal.

Mutual assistance systems are the most effective.

If you can actively aid the people you care about, they will be more willing to help you when you really need it.

What should I do next?

1. Begin to adjust your perspective away from all-or-nothing thinking and toward modest victories.

Contrary to popular belief, health and fitness do not result from a drastic lifestyle change.

It’s built by regularly performing modest, uncomplicated practices.

This is great news for everyone. The sooner we begin to adopt this thinking, the faster we will progress.

Recognize that you are most likely ahead of schedule.

Start looking for your own personal hidden weapons: modest, healthy habits that may seem little at first, but when concentrated on and followed regularly, can provide huge effects.

2. Go over the list of secret weaponry provided above.

Consider which of the above-mentioned secret weapons you may already own.

Hint: Don’t forget to go over the “simple version” of each – you might already have some of these strengths if you don’t realize it!

If you don’t already have these secret weapons, think about how you can come a step closer to adding them to your armory.

Are there any simple steps you could take to begin developing these abilities?

3. Make a list of your own personal secret weapons.

Consider what additional hidden weapons you may possess.

What are some of the modest things you’re already doing?

What abilities or skills do you have that could be useful?

What role do you think these will play in your fitness journey?

4. Come up with some ideas for how you can start using your secret weapons.

What steps may you take to begin employing these hidden weapons to your advantage?

Could you, for example…

  • Make an additional vegetable side dish for supper tonight? Alternatively, why not try a new healthy recipe?
  • To give yourself an extra 5-minute walk, park further away from the office.
  • Add one additional enjoyable physical activity to your schedule?
  • Inquire of a trustworthy friend or family member who practices healthy habits you respect.
  • Do you want to work out or plan your meals?
  • Meet up with a friend or family member that is a part of your support system?

You don’t have to complete all of these tasks at the same time. (See #1, ‘what to do next.’)

Just keep an eye out for something small. Something basic that you can do right now to improve upon what you already have.

The greatest place to begin is right where you are.

Do you want to be the healthiest, fittest, and strongest version of yourself?

Most people are aware that getting enough exercise, eating well, sleeping well, and managing stress are all vital for looking and feeling better. However, they require assistance in putting that information into practice in the context of their hectic, sometimes stressful lives.

Over the last 15 years, we’ve used the Coaching technique to assist over 100,000 people lose weight, gain strength, and improve their health… for the long haul… no matter what obstacles they face.

It’s also why, through our Level 1 and Level 2 Certification programs, we teach health, fitness, and wellness professionals how to coach their own clients through similar issues.

Interested in becoming a coach? Join the presale list to save up to 54% and get a spot 24 hours before the general public.

On Wednesday, July 14th, 2021, we will be accepting applications for our upcoming Coaching.

If you’re interested in learning more about coaching, I recommend signing up for our presale list below. Being on the list provides you with two distinct benefits.

  • You’ll get a better deal than everyone else. We like to reward the folks that are the most enthusiastic and motivated since they always make the best customers. If you join the presale list, you’ll save up to 54% off the general public pricing, the lowest we’ve ever offered.
  • You’ll have a better chance of getting a spot. We only open the program twice a year to ensure that clients receive the special care and attention they need. We sold out in minutes the last time we started registration. By signing up for the presale list, you’ll be able to register 24 hours before the general public, enhancing your chances of getting in.

This is your chance to transform your body and your life with the guidance of the world’s greatest instructors.

[Note: If you currently have your health and fitness under control but want to help others, look into our Level 1 Certification program.]


We all have certain habits that we know are good for us, but perhaps some of them are not quite so obvious. You don’t need to change the way you live to make yourself healthier, though, because there are a few things you can do that you’re already doing in order to make significant changes in your health.. Read more about habits based nutrition coaching and let us know what you think.

This article broadly covered the following related topics:

  • a little more a little better precision nutrition
  • precision nutrition list of habits
  • precision nutrition 1 minute rule
  • precision nutrition 10 rules
  • habits based nutrition coaching
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