The Fitness Foundation
The Fitness Foundation
By Dr. Daniel Rocha, DN, LMT, CPT, CNS
I was asked what my recommendations are for a healthy lifestyle. I have to admit that it is not linear. There are many factors, so let's go over the foundation.
Diet: Try to eat your three main meals, and if you're hungry, have a couple of healthy snacks. I am a big advocate for fruit and humapro.
Meals are recommended to be high-protein (lean meat & fish) with plenty of fruits, vegetables, and whole grains. Limit your sugar, junk food, and alcohol to events with friends and family. Stay hydrated with spring water (no soda or processed drinks)
My 13 favorite foods for peak performance:
- Grilled fish (sea bass, salmon, cod)
- Chicken breast
- Eggs
- Avocado
- Tuna steak
- Steak - choose more grass-fed
- Basmati rice
- Protein pasta
- Fresh fruit
- 10.Vegetables - make them colorful
- Olive and Coconut oil
- 12.Quinoa
- 13.Yogurt - Chobani and Activia are go tos
Hydration: Drink 3 liters of water daily and avoid anything that slows you down. Besides spring water, I recommend having coconut water. It hydrates faster than regular water. It can boost energy levels and support muscle recovery. It improves digestion and lowers blood pressure.
Exercise: Work out three to five days a week, combining strength training, cardio & HIIT strategies and yoga or stretching methods.
Cold therapy: Ice baths and cryotherapy do help the body recover faster and stay injury-free. They reduce muscle soreness and boost circulation.
Meditation and Prayer: Your mindset is what will set you apart from others. Your mind needs to exercise just as your body does. Meditate and pray three to five times daily, for five to twenty minutes, depending on your schedule.
Sunlight & Fresh Air: All my programs include outdoor training for vitamin D exposure, which strengthens the immune system, sharpens focus & mood, and supports muscle recovery. Even just enjoying your morning coffee outside can do your body wonders.
Sleep: This is where the magic happens. The body must recover, your brain must dream, and your joints require decompression. Optimize your sleep by keeping your room dark, cool, and tech-free. Keep a strict bedtime schedule by having six hours nightly during the week. On the weekends, add a couple of hours. I am a big advocate for naps. A 20-30min power nap can refresh the body and provide enhanced focus during the late afternoon and slow the aging of your brain.
These are the layers that create the foundation for a healthy lifestyle. Please let me know if you have any questions. Personal training memberships are available at SyRoc CBM Fitness Facility, and Online coaching is a cost-effective option to stay fit as the holiday months approach. Stay Blessed, and good luck on your fitness journey. My staff and I are here to help.
Thank you to all who took advantage of the Labor Day Sale this past weekend.