Fueling Your Fitness Goals: The Power of Intentional Eating + Setting Specific Goals
By Paula Lalanne
As a Pilates instructor and self-proclaimed fitness nerd having lived in both San Francisco and Los Angeles, I understand the draw of staying active in our bustling cities—whether you’re weaving through New York’s energy-charged streets, taking on LA’s sprawling terrain, or navigating anywhere in between. The world is huge, but our goals remain similar. In both my personal and professional experience, I’ve learned that achieving fitness goals isn’t just about showing up at the gym or trying out the latest workout trend. It starts with getting specific about what you want to achieve and aligning your nutrition to support those goals.
In fact, setting clear, defined goals makes us far more likely to follow through, a finding supported by Dr. Edwin Locke’s Goal Setting Theory, which shows that specific, challenging goals are consistently linked to higher success rates than vague or easy ones. But in busy, fast-paced environments like New York or LA, goal-setting can sometimes feel like just another item on a never-ending to-do list. Here’s the truth: when our vision is clear, our choices become easier, even in the middle of busy schedules and social temptations.
I can relate. After three pregnancies and C-sections, my personal journey showed me that I wanted to look and feel my best for myself—not because of anyone’s expectations. This clarity changed everything for me, and it’s what I encourage my clients to seek out too.
Why Food Matters More than We Think
Yes, our workouts are critical, especially for strength, toning, and mental clarity. But science is clear that nutrition plays a bigger role in transforming our bodies than workouts alone. Nutrition directly impacts our metabolism, body composition, and energy levels, serving as the literal building blocks for every cell, muscle, and organ. Studies from The American Journal of Clinical Nutrition show that proper nutrition is particularly important for women in preserving muscle mass and supporting metabolism as we age.
Here’s where specificity can change everything. Knowing that I wanted lean muscle and energy led me to prioritize protein-rich foods—think pasture-raised meats, collagen, and other clean, nutrient-dense options. This focus made every meal choice easier and more effective, giving me that satisfying feeling of progress and fulfillment in my fitness goals.
Intuitive Eating: Making Nutrition Work for You
For many women, balancing the social pressures of New York’s food scene or LA’s wellness culture can create mixed messages about what “healthy” should look like. And here’s where I’ve found the concept of intuitive eating to be a game-changer. Dr. Evelyn Tribole, co-author of Intuitive Eating, describes it as developing a “healthy relationship with food, mind, and body.” This approach encourages us to eat when we’re hungry, stop when we’re full, and focus on foods that genuinely fuel us.
It also helps us overcome the trap of calorie-counting, which can lead to frustration and burnout. Studies from the Journal of Obesity have shown that people who practice mindful, intuitive eating tend to experience greater long-term satisfaction and weight management, as they’re more attuned to their body’s signals rather than external pressures or rigid rules.
Small Rituals for Big Impact
One simple ritual I’ve found helpful is taking a mindful pause before meals. Research suggests that taking a moment to breathe and center yourself before eating aids in digestion and can lead to healthier choices. This brings our awareness to the forefront and not act out or impulse. It might sound small, but these moments remind us of our goals, helping us navigate through life’s temptations without feeling deprived.
So, here’s my challenge: get clear about what you really want. Set a vision, make it yours, and let that vision guide every choice you make. With this clarity, you’re not only making progress toward your goals—you’re building a sustainable lifestyle that supports you, no matter where you are or what life throws your way.
In summation, let’s remind ourselves of what the healthy reprogramming of our behaviors need to consist of in the effort to define and achieve the best version of ourselves that we all seek:
Intention- set these goals clearly for ourselves what these goals will be for each of us..
Awareness -stay aware of these goals and make the mental commitment to achieve these goals. MINDFULNESS IS KEY.
Action- be constantly mindful and take the necessary action to achieve these goals each day with our diet, exercise and mental wellness routines. They ALL matter.
