10 Reasons Why Water Is Important

If you’re anything like me (and I believe you are) we’re both tired of listening to people say: YOU NEED TO DRINK WATER! WATER IS THE MOST IMPORTANT THING EVER! 😑

Oof, this shit is intense. Drinking water has become the subject where instead of being willing to listen we just get annoyed, isn’t it? We all do that, we shut ourselves down from listening any further. Why?

We all know it’s vital, we all know we should be drinking more. We also know that water makes up around 60% of your body and 90% of your brain. We also know that hydration is essential for your body to function at all, let alone function optimally. It’s so obvious, yet so little people monitor their water intake and ensure they get enough!

That the above is so obvious that your brain haven’t even registered what was up there. That’s why I included another 10 reasons why you should reach for that glass and down it right now.

1. It prevents dehydration

Duh! Like this was something you didn’t know. Even though it’s self explanatory a lot of times our bodies don’t get enough water and get dehydrated, which can be dangerous at times. Can you imagine that severe dehydration can cause seizures, brain swelling, kidney failure, or even death? That’s mental!

2. It regulates body temperature

That’s right, if it wasn’t for water you wouldn’t be able to sweat and your body temperature would keep rising. That’s why staying hydrated during physical activity or in hot environments is even more important.

3. It aids digestion

Drinking water before, during, and after a meal can help your body break the food down. This way you can digest food more effectively which could help you make the most out of the nutrition you intake.

4. It helps create saliva

Water + electrolytes + enzymes + mucus = saliva. Easy equation but why does it even matter? Well, saliva is essential for the digestive processes as it starts breaking down solid food and it keeps your mouth healthy. Whenever you feel your mouth going dry you’re getting 1st sign of dehydration and it’s high time you drank something.

5. It helps remove waste

Sweating, urinating, bowel movements- it’s all possible thanks to water. Sweat regulates body temperature when you exercise and lost water needs to be replaced (again, drink more water.) Your gut and kidneys work hard to remove waste from your body and that wouldn’t be possible without proper hydration too.

6. It protects spinal cord, joints, and tissue

Everything in your body is lubricated with water so if you want to keep them safe and avoid any discomfort you know what to do.

7. It helps improve performance

When you exercise you sweat a lot and this water has to be replaced. Ever tried to push through a hard workout without getting enough water? Imagine all that water coursing through your body removing waste, binding water in the muscle, increasing blood volume, and much much more. It’s critical!

8. It helps absorb nutrients

Not only water helps with breaking the food down, it also helps dissolve some vitamins, minerals, and other nutrients.

9. It helps lose weight

Yes, you’ve read that one right. There is a ton of studies linking higher water intake with fat loss.

10. It helps your body fight illness

Well hydrated body means well functioning system where waste is excreted properly and there is no buildup of toxins that weaken your body.

But how much is enough?

This is a tricky one. We’re all different and we have completely different needs when it comes to everything- including training and nutrition. However, you should be conscious of how much water you consume on daily basis as it is crucial for your overall health.

Most people reach for something to drink when their mouth gets dry but that means that you’re already dehydrated. Instead, try to drink a glass of water every hour throughout the day, even if you don’t really feel like you might be thirsty. This will ensure your body got plenty of water to work with to keep homeostasis (balance state.)

Water intake from food counts too but I wouldn’t really recommend tracking it. This will get too complex too quick, simply focus on getting enough beverages during the day to ensure you’re well hydrated.

How to make sure I’m on top of my water?

  • Have a bottle of water with you everywhere you go when you know you will be away for quite a long time without easy access to it
  • Keep track of your intake throughout the day, like I said a glass of water every hour will do the job
  • Plan it- divide your day into smaller blocks and ensure you had your needed amount of water per block (I have 3 reference points- I make sure I drank my water by 12pm, 6pm and midnight. Try it!)

You might think ‘what the actual hell! All of that about water?’

Actually, yeah. That and much, much more.

Water in itself is a vast topic where you could read and watch hours of material on how it affects every single process that takes place in your body. Leave that for scientists, you yourself make sure you get that glass per hour or whatever you figured out your daily need is and stick to it!

The Benefits Of Protein (And Why You Need It)

Together with carbs and fats, protein is a macronutrient which means your body needs relatively large mounts of it. You store carbs as glycogen in your muscles and liver, you store fat underneath your skin, but there is no storage of protein which your body can go to when it needs it. That’s why it’s so important to get some protein in with every meal.

It’s a no brainer- everyone knows (or at least should, but I’m not judging) that you need protein to build muscle. But have you ever thought you need protein to both build and maintain muscle mass? If you want to find out what’s the hype on protein, keep reading as I will break it down for you so you can get a good idea on why everyone needs it, including you too.

Protein is the second most abundant compound in human body, following water. Most of it would be muscle, skin, blood, and bones. This itself should make you think that providing your body with protein is crucial. It also provides around 10-15% of energy to your body and this can go up if you don’t consume enough of other nutrients.

Think about this- you’re trying to lose weight, you cut off some foods you were eating to get into caloric deficit. What happens?

You start losing weight, HOORAY!

But wait! You wish it was that simple, don’t you? What really happens is you start losing water, glycogen storages get depleted, and your body starts consuming any reserves to keep functioning. This means getting into fat storages we want to get rid of but also our muscles.

Yes, sadly our bodies break down muscle tissue to get energy as well *sigh*

That’s why when you look at someone very lean, you can see they aren’t really muscular. They are simply low on body fat so their muscles start showing (no matter what size they might be.) Muscles are always there, the only difference in whether you see them or not is the body fat level.

In order to avoid it, you need to provide enough protein for your body to maintain or build muscle on top of managing carbohydrates and fats (according to your goals.)

What’s the recommended daily intake? Well, here it gets problematic due to all the recommended daily intake guidelines but I’m here to make things easier.

Aim to get around 0.8g per pound of bodyweight (that’s about 1.7g per kilogram.) It’s a decent level that everyone should be aiming for that would enable you to keep the muscle you worked so hard to get. With such amount there is also no need to worry that it would affect your digestive track (unless you have any prior health conditions.)

I’ve recently read that the current protein consumption in the UK is 88g for a male and 64g for a female. The article proudly stated that this is more than sufficient for an average person and it actually exceeds the Dietary Reference Values for protein.

I.

Was.

Speechles.

88g for a male. To put things in perspective- I aim to eat 50g-60g of protein per meal, five times a day. That gives me something around 250g per day. Compare it to the 88g and you’ll why I’m surprised.

Before you lose your shit- I’m no a pro bodybuilder, I’m a middle aged male who is physically active and this is simply what my body needs to be able to build some muscle. My caloric surplus is around 200 calories meaning I could be eating even more protein if I wanted to grow more aggressively! Now think about pro bodybuilders getting these numbers up to 350g-400g or even more… you get the idea.

Now, I understand that not everyone is a bodybuilder or that maybe you don’t want to get TOO BIG while dieting but trust me, you WON’T. Tell you what- there are millions of people trying extremely hard to get bigger with no result and there you are afraid that eating more protein will harm you?

Really? You believe that?

It takes days, weeks, months, and years of hard work and dedication for that to happen so don’t worry. Instead, focus on providing your body with enough nutrients it needs on daily basis to stay healthy and strong for life.

(pssst. hey! let me tell you a secret- if you’re thinking right now that I’m telling everyone to eat more protein and train in the gym you’re bloody right I am! I strongly believe everyone on this planet should be using strength training to battle the effects of ageing. It’s a common misconception to think that we stay the same, or ‘maintain’ our physical bodies. You get older every moment, every minute, every hour, every day, which also means you get weaker. Simple takeaway from this is- you either work hard to get stronger or you get weaker by doing nothing; there is no in between.)

I sometimes catch myself wondering what’s the best source of protein. I decided to leave a list of 6 best choices below so you have a reference (even though I know you’re really smart and conscious about it πŸ™‚

  • Fish
  • Poultry
  • Beans
  • Eggs
  • Nuts
  • Whole grains

Good thing about protein-rich foods is that they will make you feel fuller than foods rich in carbohydrates or fat. Including a lean source of protein with a meal can help to minimise feelings of hunger and decrease overall energy intake.

There you have it!

Hope you got some useful information from the above. If there is anything you disagree with, that’s good! Disagreements create opportunities to discuss and connect which is why I do it in the first place.

If you’d like to get in touch with any questions about protein or anything else feel free to visit my website and get in touch!

Why Everyone Says That Carbohydrates Are Sooooo Bad?

Whenever I hear this I’m pumped! I grab some beef jerky or protein bites (GOD FORBID ANY POPCORN, THAT WOULD BE CARBS) and listen.

β€˜Ahh yes, this is going to be a good one!’

You’ll see experts in every comment section, every corner of the street, every discussion about food, basically EVERYWHERE saying that carbs are evil. Carbs will make you fat. Eating bread is basically a suicide mate, might as well jump in front of a bus.

Why?

I keep asking myself the same question but the answer seems to be very simple- lack of knowledge.

It’s the case in a massive number of instances- people talk shit about something without having a clue what they are actually talking about. They feel the need to give their opinion even though they have no background or education in the field. That’s mental!

This causes the internet to be a source of great amount of information available for free and the biggest trash can even known to man. Both at the same time. It’s extremely hard to sieve through the vast ocean of information only to find bits and pieces you can benefit from.

Luckily, there are people who are professionals on the subject so you don’t have to do the guesswork. I myself got certified in personal training and nutrition few years back because there was too much information out there that confused me. I was sick of reading dozens of articles and watching hours of videos saying completely different things where the person claimed to be β€˜the expert.’

Most of it was bullshit. I tried a lot of different things and barely anything worked. That’s how I lost a few good years of my life on trying stuff that doesn’t work. My problem was- I lacked knowledge.

So, back to the root of all evil (carbs)- they are not bad if you eat them in moderation (given you have no health conditions like coeliac disease, then it’s a completely different story.)

It’s like everything- if you eat too much of anything, it will make you gain weight. Doesn’t matter what it is! If you go into caloric surplus, you will get fat. FACTS!

Too many carbs = caloric surplus = weight gain.

Too much fat = caloric surplus = weight gain.

Too much protein = caloric surplus = weight gain.

You get it?

In fact, opposite to what a lot of people preach (that carbs are bad) they are crucial to proper functioning of your body.

The body breaks down most carbohydrates into the sugar glucose. Glucose is absorbed into the bloodstream, and with the help of insulin it travels into the cells where it can be used for energy.

That’s how you fuel your workouts. The body breaks down most carbohydrates from the foods we eat and converts them to glucose which is the main source of fuel for our cells. When the body doesn’t need to use the glucose for energy, it stores it in the liver and muscles. This stored form of glucose is made up of many connected glucose molecules called glycogen. When the body needs a quick boost of energy or when it isn’t getting glucose from food, glycogen is broken down to release glucose into the bloodstream to be used as fuel.

It’s also how you replenish glycogen levels. After intense physical exercise your glycogen levels will be depleted and the first step in regeneration process is to replenish these stores. Once this takes place your body can start the repair process.

What does your brain have to do with this? Well, let me explain. It’s estimated that when fuelled by carbohydrates, the brain needs roughly 110-145 grams of glucose (from the breakdown of carbs you eat) per day in order to function optimally. If you think you don’t need carbs, think again.

In 3 seconds experts will pop from around the corner (again *sigh*) losing their shit that carbs are not the only source of glucose for your body.

I agree!

Don’t get me wrong, your body is extremely smart and can convert both protein and fats into glucose, however it’s slower and not really efficient. If you’re into sports or any sort of training, you know that efficiency is the key.

One more thing to bear in mind is that we are all different and our bodies prefer different types of foods. As much as I’m not a fan of keto diet, if someone feels well and feel that it works for them, let them do it. At the end of the day both diet and training should be suited to the individual, not based on someone’s opinions.

To sum up- eat carbs, eat them in moderation just like everything else.

You don’t have to cut pasta, bread, or pizza from your life in order to lose weight. You also don’t have to stuff yourself with rice and broccoli to gain muscle. These are two extremes that create this perception that healthy, good looking body is just for the chosen ones and it certainly means you should not come closer than 2 feet to carbs in any shape or form. Otherwise you might start storing fat because blah blah blah (some diet BS) is the only thing to go.

Make conscious decisions of what you eat and how much you eat and you’ll be perfectly fine.

Feel free to visit damopt.com for more information and support in achieving your goals.

Have a great one wherever in the world you might be tuning in from right now!

This Is Why You Should Count Your Macros

Do you ever think about what you eat throughout the day?

Most of you will scoff and say ‘WELL OF COURSE I DO.’

Before you lose your shit, let me say that I’d definitely agree! I’m super happy to see that more and more people are getting conscious about what they eat on daily basis. Sometimes it’s because they feel the pressure to eat healthier to look better, but sometimes it’s just because they want to feel good in their bodies and that’s absolutely amazing.

No matter what your motivations are, counting what you eat throughout the day might not be the easiest task. How do I know how much protein I need? How do I know which fats to choose? How do I know how many calories in this iced coffee?

If you’re a bodybuilder you got this all figured out. You know everything about it as your life revolves around making sure you fuel your body with the right types and amounts of foods at the right time.

For anyone else, anyone who thinks this is some sort of magic, don’t give up just yet. There are still some guidelines you can follow in order to get your nutrition to another level without tracing every single calorie that you consume.

We’ll start with dividing the food you eat into 4 categories:

  1. Protein (4 kcal per 1g)
  2. Carbohydrate (4 kcal per 1g)
  3. Fat (9 kcal per 1g)
  4. Alcohol (7 kcal per 1g)

Surprised about the last one? I bet most of you are. Almost no one expects number 4. Please, please, PLEASE note that it’s there just to raise awareness (not for you to start including it in your daily intake.)

You can straightaway see yourself that fat and alcohol are higher in calories. What does that mean? Exactly what you think it does- you should be more aware when you consume either of them. You also know that they are both liquid so it’s easier to eat or drink a lot without feeling satiety.

There is a quick fix to this- think of your meal in terms of having everything you need- protein, carbohydrates, and fats (not necessarily alcohol though.)

Build your meal around protein- it’s the building block of your body. No matter who you are, what you do, how much energy you need, or what type of lifestyle you live. You. Need. Protein. This can come from various sources- meat, fish, eggs, vegetables, dairy, nuts, supplements, etc. We’ll make it around 1/4 of your plate.

Once you have a decent portion of protein you can then think in terms of carbohydrates. These would be pastas, potatoes, rice, oatmeal, fruit, bread. Let it take up about 1/4 of your plate, just like protein.

Protein and carbs in place- time for some veg. You’re correct here again- vegetables are classed as carbohydrates but here we’re talking about veg that is low in calories so you don’t really have to count them- spinach, broccoli, cauliflower, peppers, kale, green peas, asparagus. These will provide you with micronutrients you need (vitamins and minerals) which are crucial in a healthy, balanced lifestyle. Get those to fill up the remaining 2/4 of your plate.

Now what about fats? Well, if you’ve used fat to prepare your meat, you’re fine. Fries? Got fat there already. Any sauces with fat in them? Thought so. It’s one of the most important things to keep an eye on as just a spoon of fat can add over 100 calories into your meal. One bloody spoon! These add up quick and a fatty burger with fries on a night out can have around 40-50g of fat itself. That’s 360-450 calories in fat only! Sick!

However, if you haven’t used much fat to prepare your food- drizzle some olive oil on it, add half an avocado to your meal, add some nuts for flavour. Stick to the healthy fats (you can find more info on those in one of my blogs) and you’ll be sweet.

Everyone should follow some sort of a guideline when thinking about the food they eat throughout the day. Plan it, there is nothing wrong with it. Preparing some food in advance is a great practice too. See what fits your lifestyle and needs and work with it.

Most importantly- make a commitment to be more conscious of what and how much you eat. Once you do that, keep going. After a few days or weeks you’ll notice how your mind switched and how much attention you pay to what you eat. You’ll start telling other people that their food is too fatty or it lacks a solid protein base.

Although it might sound annoying, it’s perfectly fine. You’ll be spreading awareness and you never know how many people you can influence in a good way. That’s what it’s all about!

Take care of your body. It’s the only one you’ve got.

Damo PT (and hundreds of other people too lol)

How To Improve Your Body With These 5 Healthy Habits

Take care of your body. It’s the only one you’ve got.

Damo PT

I’m sure that 474 936 people said that before me but this one hits home for me.

If you want to call your lifestyle healthy, you need to have the foundation that will support this claim. Otherwise you’re simply lying to yourself (sorry not sorry.)

I’ll take you through 5 best habits that you can start implementing straightaway that will boost your mood, immune system, and energy levels immediately. Do this and you will thank yourself for the rest of your life.

A lot of people I train say they’ve tried everything and nothing seems to work. Apart from asking them to tell me exactly what they tried (to show them they still got plenty of things to try) I feel for them because they usually fall for ‘diets.’ We all do.

If you’re looking for a short term trick- leave this page now.

And I mean it- NOW.

It’s not for you.

You still there?

Good, enjoy reading on πŸ™‚

The hard truth is that in order to change your body physically, you need to implement life lasting changes. If anyone is telling you anything else, they’re lying in your face trying to get money out of you for a product that most likely does fuck all.

That’s the reality of the world we live in. We crave for quick fixes, easy solutions, no one seems to be willing to put the work in to reap the rewards later.

That’s why there aren’t that many successful people in comparison to the majority of the society. There is an astonishing scarcity of people who are willing to do whatever it takes to get things done.

If you want to become a professional athlete, a bodybuilder, a marathon runner, you will need to make your life revolve around it. However, if you’re looking for a starting point to get your new body, these are the 5 best changes you can make.

SLEEP

Boy isn’t sleep the most important regeneration process that prepares you for tomorrow’s struggles. All the fatigue, soreness, headaches, and many many more can magically go away after a good night’s sleep. I bet you experienced it. Try to get 7-8 hours of good-quality sleep every night and you will be surprised of what an impact it can make. Below you can find some tips on getting as much out of your time at night as possible:

  • keep the room temperature low
  • cut off the light (or wear a facemask)
  • lower the brightness of lights / phone screen up to 1h before you go to sleep
  • limit electronic devices in your bedroom (yeah, you’ve read that right)
  • evening meditation / yoga / stretching / breath work – find your ritual
  • limit caffeine and alcohol intake (duh!)

STRESS MANAGEMENT

Stress is unavoidable, we experience it every day of our lives. Unfortunately, not many people realise what kind of an impact stress can have on your body and how to deal with it. Don’t get me wrong- sometimes it can be good! However, it’s up to you and how you react to it. If you want to manage stress instead of being its victim, check out the habits below:

  • get as much sunlight as possible- go out and move!
  • meditate
  • get a hobby that relaxes you
  • (naps are good)
  • don’t be afraid to seek help

Stress can literally eat you alive. When cortisol (stress) levels get too high your body thinks only in terms of survival, that’s how humans have evolved. Even though there is no direct threat to your life, parts of your brain still have this defense mechanism and don’t really care. When that happens, your body uses all the energy it can get to focus on surviving. After that, there is no energy left for you to feel well, be motivated, or be involved in any physical activity.

HYDRATION

Did you know that your body can mistake hunger for thirst? Next time when you think you’re hungry but don’t actually feel your stomach really asking for it, down a glass of water. See what happens. I can almost guarantee that you won’t be feeling the same way!

By the way- over 60% of your body consists of water. Do I really need to tell you how important it is?

Yeah, I guessed so.

It lubricates your joints, helps regulate body temperature, transports nutrients within your body, keeps all the tissue hydrated, builds about 75% of muscle tissue, the list goes on.

You and I both know that it sounds cliche, but without water there is no life. You can survive around 3 weeks without food but can only survive from 3 to 4 days without water. DAYS. That’s how vital water is.

What are you waiting for? Go and grab a glass of water. I’ll wait.

Aim to drink:

  • women- 2.5 – 3 litres of fluids a day
  • men- 3.5 – 4 litres of fluids a day

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

Don’t forget to put a bit of salt in your food. The sodium will help you retain water ensuring your body doesn’t flush it out too quickly.

MOVEMENT

We evolved to move. Humans as species are not supposed to be sitting behind a desk for 8-10 hours a day without moving any further than the fridge or coffee machine. Movement is our natural state and only by practicing it we can stay stronger and more flexigle for longer.

That lower back pain of yours didn’t come out of nowhere- you probably have a sedentary job and your pelvis has gone into anterior tilt over time. The headaches you’ve been getting probably have nothing to do with you being tired- it’s your neck muscles being too tense and a simple massage would help.

The main idea is to stay active and you can do it in a number of ways:

  • weight training 3-5 days a week, period. No buts. No ifs. Non negotiable. Progressive overload is the best things for your fascias, muscles, joints, and skeleton
  • cardio- entirely up to you but aim for 2 days a week to keep that heart healthy
  • active rest days- go for a walk, biking, rollerskating, jogging, rope skipping, whatever gets you out and gets you moving
  • move for recovery- yes, more movement means more blood flow to the muscles which speeds up the recovery, as more waste is taken out of your muscles and more blood rich in oxygen and nutrients goes into the muscle

Small steps- huge change in the long run, remember this. Start moving more by taking the stairs instead of the lift. Walk to work instead of taking the bus or the train (walking 2h might not be the best idea so get off the bus the stop before and take it from there.) Get an active hobby, I don’t know, dancing for example! Do literally ANYTHING as long as it gets your eyes of Netflix and gets you moving.

NUTRITION

Hydration numero uno, then we go to the food you put into your body.

You’re being bombarded with information on different diets and how they are the best thing. Let me disappoint you here real quick- no diet will get you the body or health benefits you want. You need to make lasting changes to your nutrition to reap the benefits of it to a degree that you can hand stand in your 80s or 90s instead of killing the roads in a wheelchair.

Keep in mind those key principles when choosing what you eat and you’ll be amazed how your body reacts. Less bloating, higher energy levels, no energy crashes, better mood, lower blood pressure, the list is endless.

  • quality food- try to get as much real food in your day as possible. These are the least processed foods you might think of- veg, fruit, rice, potatoes, meat, milk, etc. Any non processed foods that come straight from nature without human interaction (at least try to keep it to the minimum.)
  • get a decent amount of protein with evey meal- oh yes, the building blocks of your body. No matter who you are, you need protein. Try to centre your meals around it, then add some veg and some sort of carbohydrate
  • chew the food well- it will help the absorption process
  • go for whole foods sources whenever possible

Wow, that’s a lot of information to digest (pun intended!)

Don’t get overwhelmed- implement these changes one by one.

Week one- drink more water. Or maybe move more. Then week two chuck in another habit and keep the two going. Then add one more to the point that in a few weeks all 5 became part of your life. Easier said than done- I know but trust me, your body will thank you later.

Take care of your body. It’s the only one you’ve got.

The secret to living is GIVING.

No matter what your idea of business is, if you don’t provide value and make a positive impact on other people’s lives you will never be successful in the long run (happy? forget it!)

What happens these days is that everyone wants everything FAST. We want it NOW.

Fair enough, we live in an era where phone calls, text messages, and emails enable us to communicate instantly across the globe. Almost every product you want can be made available to you straightaway with next (or even same) day delivery. That got both you and I a bit lazy, didn’t it?

On top of that we’re being bombarded with bullshit ads saying you can have a perfect body in 10 minutes a day. I mean WOW, what a click bait that is.

Unfortunately it’s all there is- a click bait that’s supposed to get you hyped for a minute, get you to make an impulse decision and then leave you alone knowing there was no value provided and you won’t benefit from it at all. What do you do with all this information? How do you make sure you do it right?

This is where greats are separated from the average.

I won’t talk about the average as it’s a waste of time and we all should aspire to be great. These greats will be pumped to help you and see you succeed. It will make them feel more alive and that starts a snowball effect- the more they help people, the happier they feel and then they stay motiveted. That’s how they keep their momentum.

You can find a few tips on how to create this ‘think about others’ mentality:

  1. Aim to do something every day without expecting anything in return.

This will set you up for what is to come. See how it feels to be geniuenly interested in other people and be willing to help them for free. This way you will experience true happiness and gratitude feeling your motives were pure. There was no remuneration, feel like you’ve done it for yourself in order to feel better. Imagine everyone on this planet done one act of this kind a day… the world would be a better place with less egoistic omnipresent ‘me, myself , and I.’ Instead we would experience human kind as a whole where we thrive as one. Even thinking of it makes me smile πŸ™‚ Go on, try it yourself next time you see a stranger in need and feel the change within yourself, how it transforms you as a human being.

2. Think in terms of ‘how is my product/service helping people?’

I strongly believe you cannot run a successful business and be truly happy at the same time without geniuinely being interested in other people’s needs and trying to make their lifes better in some way. If your business is focused on getting sales in without caring about the end client, sorry to say- you are bound to fail. Even if you somehow keep going, other people will spread the word, review your business and eventually you will have to pack your bags. It will drain you physically and emotionally and in that state you simply cannot build a successful empire.

3. Provide more value.

A horrible place into which small thinking forces you into is thinking that once the product or service is sold the deal is over. The customer is gone. Bella ciao.

You cannot be more wrong. First of all, these people can come back to you again and tell their friends that either your business is crap or it is the best one in town. All depends on whether you provide real value. If what they got from you improves their life in any way, you both win as everyone will now know that doing business with you actually impacts lives in a positive way. Promise loads to an extend it seems ridiculous for the price and then OVERDELIVER! This way you will have people lining up to you knowing you are the one who will change their lives.

4. Care more.

5. Create a community and interact with it.

6. Stop thinking about yourself and focus on others.

7. And many, many, many, more. The list goes on.

Drop any ideas you had that these people are there to buy YOUR product. They are there to give YOU their money. It all comes down to you realising that you are there to help OTHERS and get rewarded in the process.

Just fucking do it!

This is hands down the best piece of advice I’ve ever got. Awfully simple yet so powerful.

Live your life so whenever someone asks you about your passion you can tell them: I JUST DID IT

The first steps are always the hardest and we always tend to overthink and complicate it. What if the wording is not perfect? What if the editing is not spot on? What if I get no views/likes/shares? What if no one is going to like it? What if people are going to make fun of it? What if………. All these what ifs stop us from taking action, stop us from doing what we really love.

It’s ridiculous!

Think about it for a second. You decide to do what you love, whether it’s making video tutorials on planting cacti, starting a podcast where you go in depth about the role of vitamins and minerals in human body, or writing a blog about travelling where you share some tips and tricks on how to do it cheaper.

No matter what your message is, as long as you’re passionate about it the only thing that matters is that you EXECUTE. Find your medium and do something.

I’ve always been telling people that happiness is a state of mind. All that matters is that you put your message out there and enjoy what you do. Just do it, so next time you speak with yourself (no worries, we all do) you will be able to look in the mirror and smile thinking ‘I absolutely love this’

Remember, you don’t have to know everything straightaway (you won’t anyway). Learn along the way. Listen. Read. Watch. Educate yourself and others.

Enjoy the process!

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