The 10 “Get-Fit” Commandments

Don’t be alarmed; this is not a religious post.  But these are the very commandments that I live by and believe in.  If you apply these simple “rules” you can achieve amazing health and vitality!

1. Thou Shalt ONLY Eat Ingredients That Thy Can Pronounce.

Food processing companies add thousands of chemicals to our food supply and these harmful substances are very taxing on your organs of detoxification.  As your liver struggles to keep up with all of the processed substances you’re putting in your body, it becomes sluggish.  This results in toxic, foreign substances entering your blood stream, which then activates your immune system to get rid of these dangerous invaders.  Eventually, you can develop chronic fatigue and other health problems.   A good rule of thumb to follow: if you can’t pronounce it, don't eat it!  Your liver (and the rest of your body) will thank you!

2. Thou Shalt Eat Organic Foods As Much as Possible.

Organic foods are grown without the use of harmful chemical pesticides, herbicides, fungicides and insecticides.  Foods that are labeled “Certified Organic” are regulated by strict government standards.  The guidelines for certified organic foods are much more strict than non-organic foods.  Organic foods may cost a bit more, but you’re getting four times the nutrition! And your liver will thank you for this one too as there’s less garbage to process during digestion!

3. Thou Shalt Eat a Balanced Breakfast EVERY Morning.

Everyone knows that breakfast is the “most important meal of the day,” right? But I’m not talking about eating your typical processed, “non-foods” like cereal, muffins, bagels, waffles and Pop-Tarts.  Even if they’re low-fat, low-sugar, they’re still garbage and not a good source of fuel first thing in the morning.  A “balanced” breakfast consists of healthy proteins, preferably from organic animal sources; fats like coconut oil, olive oil and REAL butter; and carbohydrates likes whole fruits, veggies and grains.  To kick-start your metabolism, the best time to eat is within an hour to an hour and a half of getting up.

4. Thou Shalt Eat Healthy Proteins, Fats and Carbs with EVERY Meal.

Every meal or snack that you eat should have a balance of proteins, fats and carbs—not just your breakfast!  You’ll know that you’ve created the right combination when you’re able to go 3-4 hours without eating again and your energy, mental clarity and overall sense of well-being improves.  We each require unique macronutrient proportions to achieve optimal health and fitness, so it helps to know your Metabolic Type® to make sure you’re getting the right mix of fuel for your body’s needs.

5. Thou Shalt Eat Balanced Meals EVERY 3-4 Hours.

This is a MUST!  Eating frequently through out the day is key to keeping your metabolism elevated.  One of the worst things you can do is skip meals, especially if you want to have a lean body.  When you skip meals, your body thinks it’s starving, and it will increase fat storing enzymes and decrease fat burning enzymes as a survival mechanism.  So you’re basically training your body to store fat.  Your metabolism also becomes slowed as your body is adapting to your reduced fuel intake.  Don’t be afraid to eat, just be sure to remember commandments 1, 2, 3 and 4!

6. Thou Shalt Drink 50% of Thy Body Weight in Ounces Daily.

Our bodies are designed to drink water.  Not soda, energy drinks, commercial protein shakes, processed juice, coffee, alcohol and any other processed beverage you can think of.  These liquid chemicals are very toxic and stressful to your body.  About 75% of your body is made up of water and the slightest shortage can lead to serious health problems.  Don’t wait until you're thirsty; get in the habit of drinking water through out the day (your liver and kidneys will thank you for this one too!)

7. Thou Shalt Get to Bed by 10pm.

To truly be healthy and fit, your body needs adequate amounts of sleep.  At 10pm, your body begins its physical repair cycles and at 2am it shifts into psychogenic (menta) repair, which lasts until about 6am.  When you go to sleep after 10pm, you deprive your body of much-needed recovery time.  You may find that you get sick a lot easier when you don't get sleep.  To keep your body strong and able to fight off disease, get to sleep by 10pm.

8. Thou Shalt MAKE TIME to Move EVERY Day.

A healthy body, is a moving body!  We are not meant to be sitting all day long and it’s because we’re going against nature with our modern, sedentary lifestyles that we’re getting so sick and tired.  I’m sure you know that your body needs daily movement; you just need to make the time every day to do it!  Take a walk, go for a hike or bike ride, swim, do some stretches—do whatever you enjoy, just move your body!

9. Thou Shalt Work Hard and REST Harder.

Every woman over the age of 40 should do resistance training exercises to maintain healthy, lean muscle mass.  And if you’re looking for an added get-fit bonus, interval training is highly effective for increasing metabolic rate, without “bulking up.”  Some intensive training is very beneficial, BUT ONLY IF you’re applying the previous 8 commandments.  Only a healthy body, that is nourished with the right foods and adequate amounts of rest, can handle the intensive training necessary to sculpt a strong, sexy body.  When you do train hard, it’s important to take lots of time to recover; your body actually gets stronger while you’re resting.  So, if you don’t give yourself the right amount of rest in between your workouts or you train too hard, you will NOT reap the benefits of your exercise program.

10. Thou Shalt Live by the 80/20 Rule.

If you make a pact with yourself that you will be committed to following all of the other commandments 80% of the time, that  leaves 20% for imperfection.  You really don’t have to live by the commandments 100% of the time to be healthy and fit!  If you treat your body right most of the time, it can absorb a little abuse every now and then.

Now put these commandments in a place where you can look at them every day as a reminder of the simple steps you need to take to get you closer to a healthy, fit you!

Click the “like” button to share this with your friends and family!

Have a great day!

Melissa