Carisa Gaylardo, a stretch therapist and fitness professional at Lifetime Athletic Fitness in New York, is responsible for managing client goals, hosting weekly meetings, and teaching education workshops for the staff. To inform her work, Carisa Gaylardo holds several certifications, including a DOTFIT nutrition certification.

Although some people focus on only nutrition or physical fitness, the two go hand-in-hand and are both necessary for good overall health. Nutrition is how people get the energy they need for physical activity, but it’s essential that this diet is balanced. Balanced diets contain the right amount of nutrients and calories for maintaining a healthy weight and still providing the body with enough energy for physical activity. It consists of low amounts of trans fats and cholesterol and instead focuses on water, protein, carbohydrate, and good fat consumption.

Meanwhile, physical activity further supports healthy weight maintenance. It improves energy levels, reduces the risk of many physical conditions – like diabetes and back pain – and boosts mental health. These benefits are seen with relatively minimal physical activity worked into daily plans, as well. In fact, the Office of Disease Prevention and Health Promotion recommends participating in only 150 minutes of moderate-intensity activity every week, the equivalent of about two-and-a-half hours.