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Three Proven Principles for a Fit and Healthy Body

By Batista Gremaud

Many people are reluctant to start a fitness program because they envision spending hours of endless cardio, extreme workouts, and starvation diets!

However, an uncomplicated, sustainable fitness agenda is all it takes to slim down, feel great, and eliminate aches and pain. Once you understand the winning principles, it is all you need to look and feel your best in and out of your clothes, have incredible energy and enjoy life to the fullest, doing all the things you love to do with confidence and motivation.

Prioritize the following three basic wellness principles and witness the fast transformation of your life

Strength Training

The more athletic you get and the leaner muscle mass you add, the more fat you burn. Resistance training changes the body's composition and boosts your metabolism. It also helps visceral fat by improving insulin sensitivity and reducing the amount of fat stored in the abdomen. Visceral fat is the type of fat that surrounds the organs and is linked to several health conditions, such as heart disease and diabetes. By improving insulin sensitivity, strength training can help to reduce the amount of fat stored in the abdomen and improve overall health. It also helps reduce stress levels, contributing to visceral fat accumulation.

Therefore prioritizing getting stronger with resistance training is mandatory for overall health and wellness and must become a priority and the first go-to activity.

One of the primary misconceptions in strength training programs is that high repetitions with low weight will yield a slender physique. However, this type of training falls in the cardio category and does not have the properties to stimulate the deep underlying muscle fibers that develop muscle mass. Likewise, Pilates and yoga do not fall into the muscle-building exercise category.


Superfoods are foods that are abundant in nutrients and offer a range of health benefits. They are an excellent way to improve your overall health and well-being. Including superfoods in your diet can help to boost your energy levels, improve your mood, and promote a healthy immune system. Superfoods can also help to reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer.

A wide variety of foods can be considered "superfoods." Some commonly cited superfoods include berries, leafy greens, fatty fish, and nuts. These foods are often lauded for their high nutrient and antioxidant content, which can provide various health benefits.

Superfood includes:

  • Berries are a good source of fiber, vitamins, and antioxidants.

  • Leafy greens are an excellent source of vitamins A, C, and K and minerals like iron and calcium.

  • Fatty fish are a rich source of omega-3 fatty acids essential for maintaining heart health.

  • Brazil nuts are a good source of protein.

  • High-quality protein is necessary to maintain a healthy muscular-skeletal structure. Consuming the proper amount of lean, high-protein at every meal keeps you satisfied for extended periods between meals. Protein also requires more energy (aka burning calories) for the body to process, absorb and digest.

  • Focus on eating whole, unprocessed foods without added sugars.

  • Buy organic when possible.


Rest and recovery are crucial and have psychological and physiological benefits. Rest allows our bodies to physically repair and heal from the wear and tear of everyday life. It also allows us to recharge and prepare for the next day's challenges mentally. Getting enough rest can also help improve our mood, increase our energy levels, and boost our immune system.

Training depletes the body's stores (muscle glycogen) and forces muscle tissue to break down. Recuperation time helps the muscles to repair themselves.

Insufficient recovery time can lead to injuries and diseases. In addition, research has found that overtraining can increase body fat, dehydration, lower libido, and cause depression.

Here are some tips on how to get more rest

  • An extra hour of sleep a night can make a huge difference.

  • Taking catnaps provide many benefits, especially for adults, including increased alertness and productivity and reduced stress. They can also help to improve memory and cognitive function. Additionally, cat naps can provide a much-needed energy boost and help to regulate sleep patterns.

  • Take regular breaks; when you're feeling overwhelmed or stressed, step away from whatever is causing those feelings and take a few deep breaths.

Results happen during recovery time. Therefore, the harder you train, the more rest you will need.

One primary excuse people do not work out is a lack of time, which is the ultimate blind spot.

The truth is they don't have a plan of action efficient enough. Most people spin their wheels with hit-and-miss fitness practices. The reality is that when you follow a proven system, you get healthier and stronger fast, which increases productivity and decreases stress, providing more time to do what you passionately love. The solution is easy, get help and hire a mentor.

A study published in the Proceedings of the National Academy of Sciences of the United States of America showed that:

"Telomeres – part of the chromosome that protects genetic data – in cells of chronically stressed women had the equivalent of an additional decade of aging."

Failing to practice the three winning fitness principles, Strength, Superfood, and Sleep causes you to age prematurely, which is the ultimate waste of time and destroys the quality of your life!

Dare to live young

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Batista Gremaud is the CEO and president of Dr. Fitness International, International Body Designer, Strength Training Expert, No1 Best Selling author of Feminine Body Design, Empowering Fitness For A Pain-Free Life, co-creator of the Feminine Body Design online strength training mentoring system, co-host of the Esoteric Principles of Bodybuilding, and producer of the Dr. Fitness USA’s show; Recipient of the most outstanding fitness program 2019 by The Winners Circle, Mastermind at Sea.

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