Orlando’s Personal Trainer, Sage Hansen, Shares 10 Commandments for Fitness

Get the Body You Want Now


Live and move with intention. Learn to take control of your mind and body!


1. Eat for what you are going to be doing, and not for what you have done. This means that the majority of your calories should be taken in during the active part of your day. Most of us are active between the hours of 8:00 a.m. – 5:00 p.m.

2. Drink plenty of water during the day. Buy a water bottle so it’s easier for you to keep track of how much you are consuming.

3. Stay away from zero carbohydrate fad diets. These types of diet can cause memory lapse, slow bowels, fatigue, and the loss of muscle, which is important in burning fat.

4. Do not skip meals when trying to lose weight. This throws the metabolic clock off balance. When that sequence is not being followed, the body throws up its own defense mechanism by holding on to fat to protect itself. The body will burn muscle for energy and save the fat just in case.

5. Keep a nutritional calorie journal. By measuring your calorie intake, you will know whether to add or take away.

6. Compare labels for nutritional information on products when grocery shopping. Be especially aware of the saturated fat and sodium content.

7. Eat four to five small meals a day instead of three large meals. The body will burn the calories more efficiently and the craving for food will not be as great. Keep in mind that a meal can be a rice cake with a tablespoon of peanut butter and an apple.

8. Never wait until you’re starving before having a meal. You are most likely to overeat during that time.

9. Break the age-old habit of eating everything on your plate, especially when the portions are large. Leave with a slight feeling of satisfaction.

10. Feed your body quality nutrition. Proper nutrition accounts for 75% of who we are, and our aim should be – “you are what you eat.” The body is on a quest, constantly generating new cells and tissue. That process is cut short; however, when empty and worthless calories are given in the body.

For starters, cut back on simple carbohydrates (sugar) and instead,increase protein intake.

Eliminate or radically reduce white bread, pasta, and rice in the diet.

Start eating more fish, turkey, tuna and chicken. Add more fruit and vegetables to your diet as well. Fill up on salads and vegetables. Drink plenty of water.

Of course, the most important thing is to perform consistent aerobic exercises 3 or 4 times a week to help speed up your metabolism to lose the weight more rapidly. Once you are training regularly, you still need to watch what you eat. Some people think that once they are exercising they can eat whatever they want. This is absolutely not true.

Finally, Always check with your doctor, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.