10 commandments of fitness and health.

11546_1494922767439948_149801237644792315_nWith so much conflicting evidence and voices in the fitness industry arguing over the best ways to eat and train, no one can argue over these ten universal truths to improve your health, boost your performance, and achieve your body composition goals. These simple truths may be all you ever need to improve your fitness and nutrition.        

  1. Eat predominantly whole, minimally processed foods and limit flour-based products.
  2. Limit refined and natural added sugars.
  3. Eat primarily at mealtimes, with 3-5 hour gaps in-between meals, and avoid grazing.
  4. Limit alcohol intake to 1-2 sensible servings and have plenty of alcohol-free days in your week.
  5. Get 7-9 hours sleep every night.
  6. Find a stress management activity you can implement daily to help you switch off.
  7. Move more and frequently as part of your daily routine. Walk to work, stretch, clean the house, or do some gardening.
  8. Find the form of exercise you most enjoy and do it 2-4 times a week. Try lifting, running, swimming, playing a sport, or dancing.
  9. Cook the majority of your meals and source the ingredients yourself.
  10. Make mealtimes an occasion where you sit down, relax, eat slowly, and chew your food sufficiently to aid healthy digestion and avoid overeating.


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