Lots of us make New Year’s resolutions. Most of us don’t actually maintain these promises beyond the first few weeks of the year. As February comes knocking, it’s not too late for a fresh start. With the top three resolutions for 2022 landing in the self-care category—lose weight, eat healthier, exercise more—nutrition coach Kylee Arnold of Arnold Nutrition Coaching has a simple three-step solution to facilitate these essential lifestyle changes and help sharpen our minds and bodies: Get seven to eight hours of quality sleep. Eat mostly whole, unprocessed foods. Incorporate movement.

“I know—nothing earth-shattering, shocking or complicated,” Arnold says. “If you do those three things consistently, you’ll feel much differently in a few weeks. Even though they seem like really simple things, it can be hard for most in today’s society where it is more normal to live a stressful, inactive life filled with processed foods.”

The how-to is Arnold’s area of expertise. She helps her clients implement changes in an approachable, sustainable fashion, analyzing their meal preferences and doing weekly check-ins to monitor their progress and keep them accountable. She points out that shutting down work and social media earlier are critical for a good night’s sleep. “My hope is that we can change the norm and create environments where healthy living is easier and normal,” she says. 

When we first met over the phone, I asked, “What would you say if I told you I’m having two Thin Mint cookies with my morning coffee?” 

Her answer: “Two? Go for it! They are one of my favorite treats. Whatever you want, we can incorporate. Let’s add some protein and a vegetable to make it a meal.” Restructuring rather than restricting seems like an attainable strategy.

The approach works wonders for client Kara Gaskin, who happens to be Arnold’s sister. Before hiring Arnold as her nutrition coach, Gaskin was determined to lose weight through exercise alone. “I thought working out would make me feel better, but I was so tired and drained and my muscles were sore. I lost 12 pounds in six months without changing what I was eating or drinking. That wasn’t enough.” When she enlisted her sister’s professional guidance, Gaskin shed an additional 20 pounds in two months, then, at a slower pace, lost 10 more.

“Kylee had me share pictures of my favorite meals. When I sent her my pizza, she said, ‘Have one slice instead of two and add a salad or roasted vegetables.’ This works for me. I trained myself to have a taste and that was satisfying, and to eat something from the earth with every meal. It makes you feel so good!” 

With infectious enthusiasm, Gaskin notes that consistency is key. “Stick with what the expert tells you. Nothing happens overnight. I was miserable and now I feel awesome. I carry myself differently. I wanted to see my muscles and now I can. I have even maintained through the holidays.”

Practicing what she preaches, Arnold’s refrigerator shows off how she is able to feed her family healthful meals in short order. “Bulk meal prep and you can mix and match throughout the week,” she says. “I spend an hour to an hour and a half meal prepping on Sundays, then I have what we need for the first half of the week.” 

To avoid food waste, Arnold relies on frozen vegetables that are a prep timesaver. “Most things stay in my freezer. I cut bananas in spears and freeze them.” Her 1-year-old daughter loves these for teething; Arnold likes them for dessert. “I used to buy so many fresh things, but this way I have it and it’s ready to go. It’s such a timesaver for a busy mom.”

Knowing the challenges that people face when the marketing of processed food is a constant, Arnold shares grocery guides for local stores and quick recipes on her blog. “I want to have a healthy impact on my community,” she says. “When you eat bad, you feel bad. It becomes a vicious cycle. I like to say, ‘Nourish to flourish.’ That’s truly what we try to do here.”