[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.

 

[Morell]

Allow yourself to be a beginner.

That one is so much worth noting!

 

[Aldebaran]

These aren't always as flashy, but Posts like this are just as helpful and relevant to the occult as a spell or technique.
Thanks for taking the time to share this.

 

[Axel Odell]

These aren't always as flashy, but Posts like this are just as helpful and relevant to the occult as a spell or technique.
Thanks for taking the time to share this.

Thanks to you! I really appreciate your time and the fact that you found value in this detail. Hopefully soon I’ll be sharing more specific topics on breathing, nutrition, and training—things that can support magical practices while also benefiting other areas of life.

Post automatically merged: Today at 3:00 PM

That one is so much worth noting!

Thanks so much for reading!

 

[Morell]

Thanks to you! I really appreciate your time and the fact that you found value in this detail. Hopefully soon I’ll be sharing more specific topics on breathing, nutrition, and training—things that can support magical practices while also benefiting other areas of life.

Would love to read that. My knowledge is very shallow in this department. Though forcing myself to start taking vitamin D3 was gamechanger...

 

[Axel Odell]

Would love to read that. My knowledge is very shallow in this department. Though forcing myself to start taking vitamin D3 was gamechanger...

That’s a great step, I’m glad the D3 is helping.

 

[Morell]

That’s a great step, I’m glad the D3 is helping.

No kidding, anyone I talked with who is taking D3, agreed with me that once you start taking it, in 3 days you notice improvement. I started at small dose, now taking 2,5x more and will go up, because the body looses ability to make D vitamin with age. I can confess that it made miracles for my teeth, imunity and overall wellbeing. Other supplement I take is B complex, especially B12, that I lack in food.

Technical info: D3 is synthetic version of D vitamin, but body can use it the same way.

 

[Axel Odell]

You’re absolutely right! Besides having a big impact on cognitive functions and bone health, it also boosts mood and decision-making. Studies show that vitamin D3 stimulates BDNF, a key neurotrophic factor for memory and learning, helps regulate neurotransmitters like serotonin and dopamine, and protects neurons from oxidative stress. All of this supports brain plasticity and mental clarity. On top of that, it strengthens the immune system, helps prevent infections, improves dental health by supporting enamel remineralization, and contributes to overall energy and wellbeing. Some research even suggests that keeping good vitamin D3 levels may lower the risk of neurodegenerative diseases like Alzheimer’s.