Coach Vaz’s 10 Fitness Covenants

Simple rules. Lasting results.

Assorted fresh fruits including strawberries, blackberries, raspberries, a blood orange, and yellow cherry tomatoes, along with pink rhubarb stalks, pink tulip flowers, a pair of scissors, and colorful photographs laid on a white surface.

Here’s an easy guide to help you get your nutrition back in line with your goals.


Not every diet looks the same, but lasting results come from consistent lifestyle changes, smarter food choices, and mindful timing. This is the same approach I’ve used personally and with many of my clients — and it works. Follow these simple guidelines, and you’ll feel your body come to life again.

    • Eat three meals per day — no snacking between meals.

    • First meal no earlier than 11 AM.

    • Last meal by 6 PM.

    • It’s good to fast as long as possible — safely and comfortably.

  • Drink lots of water throughout the day. Most people should aim for at least 3 liters daily.

    • Training days: 1 shake after your workout

    • Rest days: 1 shake as a midday snack

    • Choose lean proteins for breakfast and lunch.

    • Keep fattier meats (salmon, steak, etc.) for dinner.

    • Breakfast and lunch are the only meals with carbohydrates.

    • Dinner is no carbs — focus on vegetables and healthy fats.

    • Feel free to eat as many vegetables as you want; aim to feel 80% full after each meal.

  • Maximum of 2 servings per day, preferably earlier in the day.

  • Avoid all forms of alcohol — it disrupts sleep, recovery, and body composition.

  • No baked goods, ice cream, candy, or chocolate.

  • Avoid all sugar-free sodas, “zero” energy drinks, and artificial sugar substitutes.

  • Take a 10-minute walk after each meal to improve digestion and control blood sugar.

  • Not every workout needs to be intense, but moving a few times per week will make a big difference.
    Keep workouts between 30–45 minutes and always warm up, stretch, and cool down properly.