The Rule of 7

Nothing really new, but maybe a different point of view about life.

This page could be useful to focus on main topics to put under control in order to improve our shape and to achieve our sport targets and not only; a sort of easy list of rules to the happiness.

The Latins said: “mens sana in corpore sano”; they showed how your mind can change your shape and viceversa.

Here I suggest 7 elements to be managed, an easy guide to feel better in each moment and to focus on “now”: again the latins “carpe diem”.

I tend to identify two main aspects. All the thing we did, we are doing and we will do is a mix between these two perfect extremes: CHEMISTRY and DISCIPLINE (let’s say BODY and MIND).



Philosophy: everything is a drug for our body and mind (air; food; sleep; sport; etc.) – let’s manage them in order to feel better, “now”.

AIR         – Respiration is the first thing at all. Air is the main drug. Stay as much as possible in good environment with healthy air. Breath using down part of your belly (see also meditation).

100 breath rule for meditation: this is a technic to feel better using respiration. It requires around 21 minutes time. Your mind and your body will benefit from the relaxing effect.

But also……… good sun glasses; no too high volume music or noise; no too strong taste; in general preserve your body as it is your tool to taste the world and to feel happiness.

FOOD    – 7 things to do and 7 not to do

  • drink 2 liter per day – water is a relaxing tool in different cases –> drinking but also doing a shower (let’s try the stretching in the shower); let’s use a 2 lt bottle to measure if you are drinking enough
  • few sweet and spirits (sugar is a plus – it is not necessary; spirits and beer and wine too; one or max two glasses a day)
  • more vegetables and fruits (no fruit at breakfast / lunch / dinner; 5 vegetables courses a day minimum –> 1 lunch; 1 dinner; fruits in between)
  • less fat few meat  (prefer olive oil; meat max twice a week)
  • eat 7 times a day (breakfast 7.00 + fruit 9.00 + fruit 11.00 + lunch 13.00 + fruit 15.30 + fruit 18.00 + dinner 20.30)
  • check weight – fix a ceiling – calculate the balanced in and out kilocalories (2135 kcal steady; 2800 with 5 training 7×7 = 49 minutes; ceiling is 79 kg)
  • golden rule: once a week let’s enjoy your favorite dish forgetting for one time the other 6 rules


SLEEP    – 7 golden rules to sleep well

  • COMFORT: Good mattress and pillow (to avoid dust mites) – cleaned with good soaps – legs a little bit higher than the rest of the body     
  • LIGHT: Wake-up light – very dark during the night
  • 7 HOURS FOR SLEEPING: 6 sleeping ½ to calm down ½ to wake up
  • NOISE: Avoid – Rumors, noises – a safe shelter
  • FOOD: Light food for dinner and water close to the bed
  • CLEAN MIND: Notes close to the bed


SPORT – every week (7 days) 6 days do…. 1 day not do (relax): sport is meditation for the body (Mens sana in corpore sano)

  • select 6 fun sports activities you like (swim, bike, running, walking, etc.). Identify a couple of sports you don’t know and you like to develop capability in practice them. Once a day practice one activity or at least differentiate with minimum 3 a week (i.e. swim, run, kung fu)
  • Each training session:
  • warm-up 7minutes –> starting from your neck, let’s move softly and slowly all muscles reaching your feet and back (breath 5 times a minute –> first breath head; second shoulders; third arms; fourth back and belly; fifth legs; sixth knees; seventh feet)  
  • 7×7 minutes = 49 (running i.e. 10 km; swimming 2,5 km; biking 20 km etc.)
  • calming down – stretching: 7×2 = 14 minutes
  • Drinking and Breathing is key: during warm-up and calming down let’s breath around 5 times a minute x 7+14= 21 minute = 105 breaths (see 100 breath of meditation): focus is on targets in the warm-up; focus is on relaxing in the calming down. Drinking if possible during the sport main activity and in the calming down.
  • During the sport activity (7×7 = 49 minutes) continue to pay attention on breathing
  • Heartbeat is key: depending on what you want to train is key to monitor heartbeat
  • Target is 700/1000 kcal per session.
  • Walking is the human being’s main sport. Our body is a walking machine. 10.000 steps per day is the perfect distance.



Philosophy: everything is a drug for our body and mind (air; food; sleep; sport; etc.) – let’s manage them in order to feel better, “now”.

TREE (Pyramid) – (Environment HERE AND NOW; Behaviors DO; Capability CAN DO; Belief VALUES; Identity SELF; Spirit FOR WHO, FOR WHAT) – 6 element + 1 (you)

  • Define SMART target in all 7 main area (sleep; food; air; sport; meditation; rules; self-improvement and self-confidence)
  • Digest everything is scaring you using the pyramid

MEDITATION – 100 breath – 21 minutes meditation a day / 21 minutes to regain calm / 21 minutes sport activity before starting fat burning

  • One a week let’s meditate about your target in main 7 areas

RULES – in order to define your “rule of the happiness” let’s identify your values (select minimum 7 values)

  • You can follow spiritual exercise as suggested in my book to identify your rules throughout your values identification

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