Cord's 4-Layer Cake: A Philosophy for Lifelong Health

Moderation, Body, Mind, Spirit — and a little icing. MAC trainer Cord Prettyman shares the four-layer philosophy he has used to guide hundreds of clients to a healthier, longer life.

By Cord Prettyman, MPT

On May 6, 1998, my first Fit & Healthy column was published in the Pikes Peak Courier in Teller County, Colorado. In it, I laid out the importance of fitness and a healthy lifestyle as it pertains to quality of life and longevity. Over the years those words morphed into the guiding principles of how I try to live my life – and the foundation of my training techniques for hundreds of clients.

At the turn of the millennium, the health and fitness industry was fraught with confusing messages. The CDC reversed itself on obesity. Carbohydrates were good, then bad. Caffeine was harmful, then helpful. Twelve competing Food Pyramids existed. It was in this vacuum that I developed my own guide to a healthy lifestyle: Cord's 4-Layer Cake.

The first layer – and the foundation – is Moderation. The Greeks understood its importance in the 9th century B.C. America has become the antithesis: portions too large, cars oversized, working more and playing less than any other industrialized nation, sitting too much and moving too little. You can partake of most reasonable things without negative health consequences, as long as you do so in moderation. That includes exercise.

The second layer is Body. I place this before mind and spirit because I've seen many clients achieve a healthier mind and connect with their spirituality through exercise. The message is simple: move. You don't need a gym or equipment. Walk, hike, swim, clean the house, garden, take the stairs – but whatever you do, move.

The third layer is Mind. Body and mind are intimately interconnected. To achieve a healthy mind, identify your strengths and weaknesses and accept them. Make time for family and friends, manage stress, and learn to be at peace with yourself. Exercise your mind too: read, seek new hobbies, learn to play an instrument.

Spirit is the final layer. Whether you find your spirituality in organized religion, on a hike in the mountains, at an art museum, or at a concert – do not ignore the importance of nurturing your spiritual self. Nothing else makes you so uniquely human.

Every cake must have icing. Those little pleasures – a glass of good wine, a delicious tenderloin steak, a few pieces of chocolate, whatever your heart desires – in moderation. The purpose of life is not to arrive at death's doorstep in a well-preserved unused body.

Cord Prettyman is an American Council on Exercise Certified Personal Trainer with 32 years of experience. He can be reached through the Montana Athletic Club at 406-837-2582.