The Fit to Move 10 Guiding Principals
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Prioritize animal and fruit food sources
This results in a comparatively nutrient-dense, low-carb, high-fat diet by conventional wisdom standards.
Avoid poisonous things
Today, this means processed foods, particularly sugar, grains, and chemically altered vegetable oils and seed oils.
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Get plenty of sunlight
Expose large skin surface areas to sunlight during times of day and year of peak solar intensity in your area to optimize vitamin D production. Supplement to shore up shortcomings relating to indoor-dominant lifestyles or living at higher latitudes than your ancestors did. Realize that diet contribution is minimal to vitamin D requirements.
3
Move frequently
Prioritize a daily blend of everyday movement (avoiding prolonged periods of inactivity), structured aerobic workouts at a comfortable heart rate, and flexibility/mobility practices like the Fit2M Mobility program.
5
Embrace your breath
Diaphragmatic breath work its the keystone function of the body, 15 min of breathwork per day will elevate dopamine and serotonin levels, increase lung capacity and cardiovascular output, decrease stress, depression, and anxiety.
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Play
Spend some time each week involved in active play. In addition to allowing you to apply your fitness to real-life situations, play helps dissipate some of the negative effects of the chronic stress hormones you’ve been accumulating through the week. Supports the development of a cognitively fluid mind and helps you manage the stress of highly specialized modern life.
Lift heavy things
Brief, intense strength training sessions, with weights, resistance tools, or simply bodyweight. Twice a week for 30 minutes is plenty.
4
Get plenty of sleep
Sync your sleep and wake cycles closer to the sun. Minimize artificial light and digital stimulation after dark. Create an optimal sleeping environment (cold, dark, quiet).
6
Use your brain
Creative intellectual outlets will keep you refreshed and passionate about life, supporting your performance in your core daily responsibilities.
9
Drink water intuitively
Yep, seems like a simple request, however most of us do not drink water when our bodies are asking for it, oftentimes hunger is actually dehydration. Always have water with you if you’re hungry, drink first and if you’re still hungry eat! Like we always say if the apple doesn’t look appetizing then hunger isn't your issue.
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