Did you know that what you eat might be a more important factor to your fitness results than exercise? Exercise and nutrition work together; think of them as a relationship, and in this bond each one is dependant on the other. As I tell my clients, our bodies might need a few days off from exercise to promote recovery and renew desire, but I have never suggested that a client take a few days off from proper nutrition.

I believe nothing will diminish your physical effort faster than poor choices of what we allow into our bodies. I have had several clients who took a weeklong vacation and made poor nutritional choices, and they gained weight.

If you're looking to lose weight or find yourself in a fitness rut, immediate attention to your nutrition can make all the difference in the world. Here is a short list of suggestions.

Avoid diets. They're not the answer. Diets cause what we call the "yo-yo effect," bouncing up and down in weight. This is not good for your physical or mental well-being. Learn about how foods work and what are healthy foods, so you can decide what's right from wrong.

• Read labels. We don't just pour any old fluid into our cars. Instead, we select the proper fuel grade and feed our engines.

  You've got to give your body even more respect than that by finding the proper fuels for you. Read what you're buying and know what's inside. Watch out for trans fats, too much sodium, ingredients you might be allergic to or find hard to digest, chemicals and processed sugars.

  The next time you go to the grocery store, take the extra time to carefully evaluate what you're buying.

• Journal. Some people don't like writing things down, but this makes you more aware of what and when you eat. Write down daily what you eat and when. This is something I strongly suggest to everyone looking change their eating habits for the better.

  Some people even find that writing down what you will eat before you eat it causes you to question, "Do I really need to eat this?" Imagine the next time you wanted some junk food if you were to actually write out what it is and the nutritional facts about, you might not make the same decision. Journaling is a great way to increase your self-awareness and make changes. You might even get to a point where you don't have to journal any longer because your better eating habits are routine.

• Avoid fast-food and junk foods. Take five minutes and research the ingredients and calories that make up your favorite junk foods. Most of these foods are highly processed and full of unhealthy ingredients. Take fast-food stops off your radar.
   
• Exercise. As I stated earlier nutrition and exercise work hand-in-hand. When you experience the rewards of being physically fit, you are less likely to make a poor nutritional choice. You won't find many people in their gym clothes in the line at a drive through.

  Troy Fontana is the owner of Fontana Fitness in Sparks. He can be reached at 331-6918 or Getfit@fontanafitness.com