[Tutorial] Foundations for Starting Positive Changes in Your Health and Fitness

[Axel Odell]

Here I’d like to share some important points—based on my personal experience as an athlete and former sports coach. These are simple foundations that often get overlooked, yet they are what truly sustain lasting change, especially for those just starting out in sports.

1. Start with what you already have. Don’t rush to add more things at the beginning. Organize your current abilities, clear out what doesn’t serve you, and set clear goals (short, medium, and long term).
2. Break down your goals. If you’re aiming for multiple objectives—like reducing body fat while gaining muscle—separate them into stages. This way you avoid feeling overwhelmed and can move forward with clarity, without drowning in contradictory information.
3. Allow yourself to be a beginner. Even if you were once a high-performance athlete, after a long break you need to start fresh. Don’t attempt big feats right away: if you’ve never run 5 km, don’t try it in one day. Begin with mobility and stretching, then progress gradually.
4. Flexibility is essential. Mobility and stretching exercises strengthen your joints, improve synovial fluid lubrication, and increase your ability to generate strength. A good range of motion is key to overcoming resistance.
5. Focus on food quality. Choose fresh and varied products. A balanced diet (fruits, vegetables, carbs, fats, and proteins) usually covers your needs without supplements—unless prescribed by a doctor.
6. Make gradual changes in your diet. If cravings are hard to let go, find healthier substitutes. For example, swap sugary sodas for sugar-free options, and then move toward plain water.
7. Value the process. Your change must hold an important place in your life. If you don’t prioritize it, maintaining progress will be difficult and results will be minimal.
8. Don’t rely solely on supplements. No product can fix what isn’t done properly. First, learn to eat well.
9. Be patient and consistent. What wasn’t built in years won’t be achieved in a week. Discipline is your best ally.
   
   Note: If you have any illness or special condition, always follow the recommendations of your healthcare professionals.
   
   Maybe another day I’ll write specifically about how to optimize training sessions so they deliver the best possible results.

 

[Axel Odell]

Here I’d like to share some important points—based on my personal experience as an athlete and former sports coach. These are simple foundations that often get overlooked, yet they are what truly sustain lasting change, especially for those just starting out in sports.

1. Start with what you already have. Don’t rush to add more things at the beginning. Organize your current abilities, clear out what doesn’t serve you, and set clear goals (short, medium, and long term).
2. Break down your goals. If you’re aiming for multiple objectives—like reducing body fat while gaining muscle—separate them into stages. This way you avoid feeling overwhelmed and can move forward with clarity, without drowning in contradictory information.
3. Allow yourself to be a beginner. Even if you were once a high-performance athlete, after a long break you need to start fresh. Don’t attempt big feats right away: if you’ve never run 5 km, don’t try it in one day. Begin with mobility and stretching, then progress gradually.
4. Flexibility is essential. Mobility and stretching exercises strengthen your joints, improve synovial fluid lubrication, and increase your ability to generate strength. A good range of motion is key to overcoming resistance.
5. Focus on food quality. Choose fresh and varied products. A balanced diet (fruits, vegetables, carbs, fats, and proteins) usually covers your needs without supplements—unless prescribed by a doctor.
6. Make gradual changes in your diet. If cravings are hard to let go, find healthier substitutes. For example, swap sugary sodas for sugar-free options, and then move toward plain water.
7. Value the process. Your change must hold an important place in your life. If you don’t prioritize it, maintaining progress will be difficult and results will be minimal.
8. Don’t rely solely on supplements. No product can fix what isn’t done properly. First, learn to eat well.
9. Be patient and consistent. What wasn’t built in years won’t be achieved in a week. Discipline is your best ally.
   
   Note: If you have any illness or special condition, always follow the recommendations of your healthcare professionals.
   
   Maybe another day I’ll write specifically about how to optimize training sessions so they deliver the best possible results.