FE Commandments
1. Get Your ZZZ’s: At least 7 hours of sleep each night for adults (more for infants, children and adolescents)
2. Do not smoke, period! Drink alcohol (red wine) in moderation.
3. Hydrate Well & Hydrate Often: Eight 8-oz glasses of water or fluids each day is a basic rule of thumb. Sorry, but soda does not count!
4. Keep it Moving!: 30 minutes of moderate cardiovascular exercise at least 5 days a week or 20 minutes of vigorous cardiovascular activity at least 3 days a week (for healthy adults). 60 minutes of physical activity and play for children most days of the week (Consult a physician before starting an exercise program)
5. Fit & Lean: Maintain ideal body weight, bodyfat and waist size
6. Eat Like a Champion: Always eat breakfast; Eat smaller, balanced meals throughout the day; Eat more leafy vegetables and more fiber; Eat less sugar and less fried foods; Do not skip meals; Do not eat within 3 hours of bedtime
7. Chill Out & Play More: Find enjoyable ways to manage and alleviate stress. Achieve balance between work and play
8. Keep it Positive: Maintain positive, fulfilling relationships
9. Be Accountable: Your physical responsibility is a social responsibility. Be accountable for your health and well-being
10. Pay Fitness Forward: Always inspire fitness in others
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