Pilot Fuel4Life Content Library

VitalSigns, a medically based wellness company, has developed a unique and powerful scientific method to obtaining a healthy lifestyle and we call it VitalFit. VitalFit is a systematic and progressive approach to whole person function for life.  Our mission is to establish programs which efficiently and cost-effectively lead to the prevention and reversal of disease, as well as the preservation and enhancement of the whole person producing function for life.

VitalSigns is excited to partner with Pilot Flying J to guide you on your path to Eating Well and Moving Well.  The information provided on this page is designed to get you started and help you maintain your progress.  To read more about VitalSigns, you can click here.

VitalFit Wellbeing

As October begins, stress tends to ramp up as we prepare for the busy holiday season ahead.  While stress has historically been referred to as “Public Health Enemy #1”, the newest research on this topic suggests that stress may only be bad for you if you believe that to be the case.  Psychologist Kelly McGonigal presented a Ted Talk on this very topic and encourages people to see stress as a positive influence in life.  You can watch her Ted Talk here.  Below are some tips to begin thinking differently about stress in your life!

VitalFit Nutrition

VitalFit Nutrition is a physician-designed and directed approach to identifying and improving keystone lifestyle habits through nutrition modifications.  This approach has resulted in the successful reversal of serious health-related conditions including metabolic syndrome/diabetes, elevated blood lipids, high blood pressure, as well as obesity and dramatic improvements in energy levels, concentration and emotional health.  The VitalFit Nutrition foundation is grounded in scientifically-proven methods to reversing disease which has led to a metabolic-corrective nutrition program.  The articles below were created to introduce you to that foundation.



VitalFIT Exercise

Our objectives through VitalFIT Exercise are to provide stability to the joints, reduce or prevent chronic pain, and improve function for life.  VitalSigns is passionate about meeting people “where they are” in their exercise ability.  Our programs are built around incorporating the HIIT principle (High Intensity Interval Training) into safe, effective, and efficient workouts.

When planning exercise for the week, follow the guidelines below on how much of each type of exercise to incorporate:

  • Regular, moderate-intensity exercise approximately 2 hours per week such as walking, jogging, or biking
  • Strength training twice per week working the major muscle groups best in compound exercises.  Compound exercises are movements that require more than one joint and more than one muscle group to complete the movement.
  • High intensity interval training (HIIT) or Sprint training 1-3 times each week
  • Flexibility training (static stretching or yoga) 2 times per week

The following workouts were created to give you a starting point for incorporating HIIT/Sprint training, strength training, and flexibility training into your weekly exercise routine.