I N T E R N A T I O N A L
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Danny Alex
BRAVADA Ltd
Founder & CEO
A Health, Fitness & Lifestyle Company
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Danny's Top 10 Lifestyle Tips
10 Essential Daily Tips
Check Out Danny's List of All 30 Lifestyle Tips
Benefits of Exercise
1. Fitness and Health Happen One Small Step at a
Time - Most people want to go from where they are
today to being fit, healthy and strong in as short as time
possible ... WAIT, slow down !! It may have taken you
5, 10 or 20 years to get to where you are now and setting
a bomb under your entire life to rearrange and change your whole lifestyle and diet is just too extreme. Start slow ... one step at a time. Start with making an appointment with yourself for 15 minutes a day of exercise, cut out a few snacks ... get use to it ... make it a part of your lifestyle and keep going. Implementing small changes that take hold as actual lifestyle changes will have a lasting impact on your life!!
Family Exercise Ideas
Healthy Snacks Ideas
Tips to Build Muscle
Tips to Lose Weight
2. Make an Appointment with Yourself Everyday™ - The most important appointment you make is the one you make with yourself. What I do is I make an appointment with myself everyday between 4:30 and 7:30 for 2 hours and I will not change it for anything or anyone. If someone asks me if I am busy at 5:00 I say yes, I have a meeting that I cannot change. Start slow and make an appointment with yourself for 15 minutes. Change it for nothing. What could be more important than an appointment with yourself? We all lead busy lives but you HAVE to start to apply time for you. The fact is, as we exercise we become more efficient, we have more energy and better mental alertness. Gradually increase your appointment time with yourself to an hour. If someone ever asks to have a meeting or to do something at that time, tell them ... you cant, you have an appointment that you cannot change.
3. Drink Lots of Water - Here is an EASY way to feel better almost immediately ... have a glass or two of water. Lean muscle tissue contains about 75% water by weight. Blood contains 95% water, body fat contains 14% water and bone has 22% water. Skin also contains much water. The human body is about 60% water in adult males and 55% in adult females. Every bodily function relies on ample amounts of water. If you wake up and feel off or even sick, drink a glass or two of water and see what happens. Also, drinking water WILL make you lose weight. The average person does not consume enough water so our body "pools" water because it is concerned that it is not getting enough. By drinking lots of water consistently, your body then goes into the opposite mode. Its getting too much and will begin releasing the large "Pools" of stored water. The average person can lose up to 10 lbs of water in 2 - 4 weeks.... its true.
4. Get Excited About Being You™ - This is one my life philosophies that I am passionate about. All of us have things about us that we would change but here is the important thing ... who we are today is exactly who we made ourselves to be. How do we get excited about being ourselves? Health, fitness and an exciting lifestyle is derived not stepped into. Start off with the small things ... one step at a time. Make changes in your life gradually and realize that as we implement some positive lifestyle changes, amazing things will happen. If you do not start what happens? Thats right, nothing.
5. Do Isometric Exercises Throughout the Day ... In the Car, At Your Desk ... Anywhere - Isometrics are defined as exercises done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric). In essence you are pushing and pulling against an immovable object. Isometric exercises are amazing for burning calories and toning muscles and you can do them anywhere. You can work your abs anywhere anytime ... the mere act of flexing your abdominals is an extremely effective at trimming the body fat and the great thing is that you can do it anywhere and anytime!!
6. Get lots of Sleep ... But Not too Much Everyone seems to be different in how much sleep they require. Studies have shown that the amount of sleep a person needs is very much based on a persons genetics and physical makeup. Regardless, sleep is an important part of the healing and repair process of the body. Not enough sleep can result in a diminished mental capacity, low energy and a weakened immune system. Too much sleep and we begin to feel chronically tired. A good rule is the 7-8 hour rule. I am also a big fan of the early to bed, early to rise mantra. One other important point with regards to sleeping is never sleep on your stomach. I highly recommend that you buy a body pillow and sleep in the fetal position ... it is extremely comfortable.
7. Eat Healthier Foods / Snacks and Eat More Small Meals - What we put in us is what we will become. All of the exercise in the world cannot cure poor eating habits. When you are at the grocery store, buy more veggies than you would normally buy and cut out 1 or 2 of the bad things. Then add more fruit and substitute fruit for chocolate. The sugars in fruit are a much better alternative to a candy bar. Find simple recipes and make 3 or 4 servings so that they are ready in the fridge. Also, it is important to eat several smaller meals as opposed to a couple of big ones, why? Your body metabolism will start to slow as you eat one or two big meals a day.
8. Take Vitamins and Supplements - Taking your vitamins, supplements and prescriptions and taking them on time is an important part of staying healthy and fit. Our bodies need a wide array of vitamins to perform at their peak. Often times if you feel chronically tired or sluggish it is due to a deficiency in your body. Which vitamins and supplements you take will depend on your age, sex, diet, genetics and fitness level. Do some research and consult a physician who has good knowledge in this area. As well, I do not advocate the use of prescriptions as a matter of fact, I do believe that we take too many as it is however, prescriptions are critical for many people and taking them on time is important. Have some sort of reminder mechanism and always keep them with you.
9. Laugh and Smile More Often - When we Laugh and smile our bodies and brain release an array of feel good chemicals into our system. It may seem like a simple and silly thing to try and smile and laugh more but studies have shown that when we laugh and smile many positive events occur. Try smiling at people a little more and laughing ... even when you are just at home by yourself. Take 2 minutes to laugh and smile!! Also, people are drawn to smiles and the warmth created by them. Ask yourself, would you prefer to speak to someone who is frowning or smiling?
10. Stretch, be Flexible and Warm Up - It is the most important facet of fitness that makes us young and keeps us young. Over time, our joints begin to rust and lose their range of motion. This is the very essence of aging ... small movements and fragility. Strength through a wide range of motion will keep you feeling 20 years old when you are 60, 70 and even 80. You will also prevent injuries which is the number 1 reason why people lose their momentum when it comes to exercise.
