“Cor’s Commandments will allow you to avoid what I refer to as the dreaded ‘CRAGULY Condition’.”
- Corinne Brown
Cor’s Commandments
Health and Longevity’s “Non-Negotiables”
1. Do Not Baby Your Body
But respect your limitations. Be consistent and create challenges. Essentially, get a bit uncomfortable if you want to see positive changes and results.
2. Lift Heavy Things
This not only helps maintain muscle mass but also develops and maintains stronger muscles. No sarcopenia for my students!
3. Walk Daily (especially after meals.)
A 10-15 min brisk walk after eating lowers glucose. But strive for more, making 10,000+ your daily goal. It’s also a great way to get sunlight for natural Vitamin D production.
4. Eat Enough Protein
Make sure your protein intake is adequate; aim for .75-1-gram for each pound of your ideal body weight.
5. Get Enough Sleep
Prioritize sleep; everyone requires a different amount, but remember recovery occurs during longer periods of sleep, with 7-9 hours being your daily goal.
6. Stay Hydrated
Use proper electrolyte replacements, and drink water BEFORE you feel thirsty.
7. Work on Mobility, Balance, and Posture.
Aim for three days per week of Mobility, Yoga, Pilates, and Balance. Be conscious of how long you are seated, and if required to sit for longer periods, get up every 10 minutes and move. Stair climbing is ideal, and if possible, hang to decompress your spine. Remember, mobility defines longevity.
8. Manage Stress with Breathing Techniques
Build a good breathing technique routine: practice inhaling through your nose and out through your nose for about twenty times upon waking. This gives you a Nitric Oxide boost, which is critical for vascular dilation, aids in VO2 Max, and improves heart rate variability.
Techniques: inhale deeply through your nose, then take a smaller additional inhale, and then release your breath through your mouth slowly until your lungs are empty; repeat this several times. Take into consideration that if you have high blood pressure or are pregnant, you should not overdo these techniques! Finally, aim to hold your breath for at least one minute to help calm you and again increase Nitric Oxide. There are Nitric Oxide test strips that I give out in class to see how you’re progressing.
9. Be Consistent!
Never skip more than two consecutive days of your workout. Never.
10. Choose Your Food Wisely
Don’t overeat, and eliminate sugar and processed foods. For a real life changer, try 14-18 hours of daily fasting, also known as intermittent fasting. It’s not as hard as it sounds! Try this: Stop eating after dinner (say, 7 or 8pm), and delay breakfast until at least 11am – and you’re there.
11. Not Too Much Alcohol
Place limits on the number of days and the number of drinks you’ll consume, and stick to them. The less, the better. Try to limit it to one or two days a week, and 2 drinks or less on those days. Remember, Funday on Sundays equals fuzzy-brained and tired on Monday.
12. Stay Curious and Mentally Active Every Day.
Self-explanatory – Keep learning new things – It keeps you young, excited, and interesting.
13. Socialize
Socialization is important for a healthy, fulfilling life. Just don’t make it a bar crawl! Instead, try a therapy walk with friends or family.
14. Do Deep Squats
This is a fundamental movement. Start slowly. The depth is solely up to you. You don’t have to go “ass to the grass” on day one. Build up to doing a three-minute-deep squat daily.
Taken together, Cor’s Commandments will allow you to avoid what I refer to as the dreaded “CRAGULY Condition.” You know – getting crabby, old, ugly, and flabby.
Sponsored Links
About the Author
Corinne Brown
Corinne Brown is a fitness professional with over 40 years of experience. She is the Founder and Owner of Fitness Incentive.
More From Fit to Print Summer 2026
Whats Happening at FI Summer 2026
Whats Now In The Spa
