• Facebook
  • Instagram
  • Pinterest
  • Twitter

Marissa Vicario

  • Home
  • About Marissa
  • Blog
  • services
  • Book
  • Macro Coaching for Women
  • Contact

Search

Diet and Exercise: Why They Go Hand-in-Hand

12/10/13

Diet and exercise. They go together like peas and carrots. One without the other just doesn’t work. This is a conversation I have with my clients all the time and one I also have with others in the fitness industry. Too many people think you can eat crap as long as you exercise. A TON. How many times did I hear during marathon season, “I’m training for a marathon so I can eat whatever I want.” So I thought, who better to explain why exercise isn’t effective without the right eating plan than my personal trainer, Cindy Lai, Founder of Cindy Lai Fitness. Check out her special offer for Where I Need to Be readers below and also her free workouts on her web site. 

Diet and Exercise: Why They Go Hand-in-Hand 

marissa vicario nyc health coach explains why diet is just as important as exerciseDiet and exercise go hand in hand.  You cannot adopt one healthy habit and neglect another without having an imbalance in your lifestyle.  Contrary to popular belief, exercise alone will not help you with weight loss or stimulate your metabolism.  Healthy eating accounts for roughly 70-80% of the work with exercise being the rest.

While physical activity can definitely support weight loss, improve mood, and produce a variety of health benefits, people tend to overestimate the calories they burn while working out and compensate for the extra work by eating more.  Many people will spend countless amount of hours at the gym to “undo the damage,” only to repeat the vicious cycle by overindulging in junk food or alcohol.  On the flip side, I’ve come across others who simply do not eat enough, skip breakfast or practically starve themselves.  They’ll put all their energy into their workouts, but their bodies never change because these unhealthy habits they’ve adopted caused them to store fat rather then burn it up.

Of course, no one is perfect nor should they expect to be.  In life and nutrition, it’s about finding a good balance.  The proper nutrition will help you obtain the body you desire, improve your self confidence and boost your fitness performance.  You cannot exercise like a maniac and expect the best results, especially if you’re not feeding your body with the right foods.  Food is fuel and it provides the nutrients and the vitamins we need to lose weight, maintain lean body mass, and to keep our metabolism and our energy levels stable throughout the day.  Incorporating whole foods as often as possible including a balance of lean protein, veggies, complex carbs and good fats will keep you healthier and happier in the long run.

Aim for healthy nutrition at least 80 percent of the time and  and strive for progress, not perfection. Be realistic with your goals.  Exercise still plays an essential role in helping to burn fat and to increase metabolism, but it accounts for approximately 20 percent of the work. Don’t forget, your metabolism decreases as you get older. What you were able to get away with 5, 10 or 15 years ago in the way you ate eventually catches up to you.  Stay away from crash diets and focus on making healthier choices.  Build a lifestyle, not just a diet and treat your body as a holistic system for longterm results. Be mindful, be happy and be healthy.

diet and exercise Cindy Lai is an NASM Certified Personal Trainer and Boot camp instructor who specializes in helping clients and students live a healthier lifestyle through healthy eating and exercise. For Where I Need to Be readers in NYC, Cindy is offering a holiday special of any 2 boot camp classes for $25 for first time clients. Check out her web site for class times and also download a free copy of her 5 Fat-Burning Exercises you can do at home or outdoors. 

4 Comments
Uncategorized// Wellness

« Immunity-boosting Miso Soup
Is Chocolate Good For You? »

Trackbacks

  1. You Need to Do Both of These Things – naturalsupplementguide says:
    February 2, 2021 at 6:32 pm

    […] you want as long as you exercise harder next week? This isn’t a very good attitude to have. Marissa Vicario explains, “You cannot exercise like a maniac and expect the best results, especially if […]

    Reply
  2. Will Eating A Gluten-Free Diet Help With Weight Loss? - Health Yeah Life says:
    October 20, 2020 at 8:41 am

    […] yourself and working out will help keep your weight loss journey on track. Diet and exercise go hand in hand, and you must never neglect one or the […]

    Reply
  3. Weight Loss |Food| Drinks|Exercise| Summers & Winters - NalOut says:
    April 16, 2019 at 8:02 am

    […] WORK OUT AND FOOD SHOULD GO HAND IN HAND. Healthy food and Low calories foods, veggies, grains, fruits, and other food that care full of fiber and protein and other necessary nutrients will help you to shed weight and present cravings. […]

    Reply
  4. The Survivalist Guide to Eating on the Go - City of Creative Dreams says:
    August 1, 2017 at 9:00 am

    […] most common mistake people tend to make is to restrict their diet drastically and then exercise like maniacs. Sure, you’ll lose weight but you’ll also endanger your health and be weaker and […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

About Me


Welcome! My name is Marissa and I’m a lover of all things health and wellness.As a NYC-based board-Certified Wellness Coach and Healthy Living Expert, I share my own health secrets, get-fit tips and the cooking expertise that has inspired countless women to change their relationship with food and turbocharge their health to become holistically hot in a way that’s fun and fearless.

Order Today! Your Holistically Hot Transformation

 Holistically Hot Transformation

How I Turned My Passion Into a Business: Next Generation.TV


Sakara Review + Discount Code

Sakara 10-Day Reset Discount Code + Review
Sakara Recipes + A Discount Code {Zucchini Linguini}
Sakara Clean Boutique Favorites + A Discount Code
Sample Class Website Banner
How to Become a Health Coach + IIN Discount

An evening in my life as a mid-40s working mom and An evening in my life as a mid-40s working mom and content creator πŸ’šπŸ’‹πŸͺž

Shop my @melindamaria_jewelry (link in profile) everything and use my code MARISSA to save on your order. 

nyc fit mom | girl mom | mom blogger |nyc mom | moms over 40 | moms over 30 | moms over 40 | nyc moms | tribeca moms | Manhattan moms | fitness blogger | fit mom| women's health | macro counting | macros | macro counting | fashion blogger | full time working mom | content creator | evening in my life | #mmlove
Check out my page and say "hi" over at @marissavic Check out my page and say "hi" over at @marissavicario πŸ’šπŸ’‹πŸ™‹πŸ»β€β™€οΈ
A little taste of Summer @le_botaniste πŸ’šπŸ’‹πŸ…πŸŒ»

nyc fit mom | girl mom | mom blogger |nyc mom | moms over 40 | moms over 30 | moms over 40 | nyc moms | tribeca moms | Manhattan moms | fitness blogger | fit mom| women's health | macro counting | macros | macro counting | fashion blogger | summer produce | nyc vegetarian
Surviving the heat wave πŸ’šπŸ’‹πŸŒž nyc fit mom Surviving the heat wave πŸ’šπŸ’‹πŸŒž 

nyc fit mom | girl mom | mom blogger |nyc mom | moms over 40 | moms over 30 | moms over 40 | nyc moms | tribeca moms | Manhattan moms | fitness blogger | fit mom| women's health | macro counting | macros | macro counting | fashion blogger | Nyc heat wave | nyc summer
As a full-time working mom with no nanny or family As a full-time working mom with no nanny or family nearby, my mom crew saved me this week. 

It was the first week of Summer break, our usual sitter is away all Summer and most camps haven't started yet. I needed childcare while I worked. 

My mom friends came through. They hosted playdates, shared their nannies and sent me information about classes their kids were doing so I could piece together an active and engaging week for Valentina before her camp starts next week. 

Next year I will hopefully plan better but this week reminded me of how grateful I am to have these friends. πŸ’šπŸ’‹πŸ’• 

nyc fit mom | girl mom | mom blogger |nyc mom | moms over 40 | moms over 30 | moms over 40 | nyc moms | tribeca moms | Manhattan moms | fitness blogger | fit mom| women's health | macro counting | macros | macro counting | fashion blogger | mom friends
Summer is loading with quality you can feel. Which Summer is loading with quality you can feel. Which dress from the @jjillstyle Summer Collection is your favorite? Everything is linked in my @shop.ltk #ad πŸ’šπŸ’‹πŸ‘—

nyc fit mom | girl mom | mom blogger |nyc mom | moms over 40 | moms over 30 | moms over 40 | nyc moms | tribeca moms | Manhattan moms | fitness blogger | fit mom| women's health | macro counting | macros | macro counting | fashion blogger | summer dresses | j. Jill | #jjillstyle
  • Home
  • About Marissa
  • Blog
  • services
  • Book
  • Macro Coaching for Women
  • Contact
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Copyright Marissa Vicario © 2025
Web Design by Grace + Vine Studios