Top Strategies for Staying Healthy and Fit – A Personal Guide

Staying healthy and fit isn’t just a goal – it’s a lifestyle. As someone who’s trained in yoga, calisthenics, gymnastics, and martial arts for over a decade while running businesses like ClickDo and SeekaHost, I’ve learned that peak physical and mental performance fuels everything – from sharper decisions to deeper sleep.

In this guide, I’ll share the top strategies I follow to stay strong, focused, and in flow – wherever I am in the world.

💡 1. Start Your Day With Movement

Why it matters: Movement wakes up the body, activates your brain, and sets a positive tone.

What I do:

• 10 minutes of yoga stretching (Sun Salutations + spinal twists)

• 5 minutes of deep breathing to energize the nervous system

• Short bodyweight flow – push-ups, squats, pull-ups, or animal flow

Even 10–15 minutes of intentional movement daily beats doing nothing. It sharpens your focus for the rest of the day.

🧘 2. Train Like a Minimalist, Move Like a Master

The key is to build functional strength, not just aesthetics.

My weekly routine:

• Calisthenics (3–4x a week): Pull-ups, dips, pushups, core holds

• Gymnastics (1–2x): Backflips, bar work, balance

• Yoga + Mobility (daily): Keeps joints healthy and prevents injury

• Martial Arts & Animal Flow (weekly): Enhances body control and fluid movement

You don’t need a gym – your body is your best tool.

🧠 3. Train Your Mind As Hard As Your Muscles

Being healthy isn’t just physical – your mental game drives everything.

My practices:

• Daily meditation (10–20 mins, morning or evening)

• Cold exposure (cold showers or dips)

• Journaling – Track your habits, reflect, and recalibrate

• Digital fasting – Cut out noise, focus on creative input

I believe a sharp mind leads to smart business moves and deeper life awareness.

🍽️ 4. Eat for Energy, Not Entertainment

I don’t follow a strict diet, but I eat clean, real, seasonal food.

What I focus on:

• Lots of fruits, veggies, and good fats (avocado, nuts)

• High-protein meals post training

• Avoid sugar, fried foods, and processed snacks

• Hydration: Start the day with warm water + lemon

• I fast 12–14 hours daily (intermittent fasting) for mental clarity

Food is fuel. Treat your body like a performance machine.

💤 5. Prioritise Deep Sleep and Recovery

Sleep is the real superpower.

I aim for:

• 7–8 hours of uninterrupted sleep

• No screen 1 hour before bed

• Magnesium and herbal tea before sleep

• Evening light stretching + gratitude practice

Recovery = growth. If you don’t rest, you can’t perform.

🌍 6. Train Anywhere – Be a Movement Nomad

I train barefoot outdoors in my garden calisthenics gym in London, in hotel rooms while traveling, or in parks worldwide.

You don’t need expensive equipment – you need discipline.

No matter where I am – Sri Lanka, Bulgaria, Germany – I follow the principle:
“Move daily, stretch deeply, rest fully.”

🚀 Bonus Strategy: Create a System You Love

The real secret?
Make your lifestyle enjoyable.

Design your routines around your life. Track your progress. Set mini-goals (e.g., 10 pull-ups, 1-minute handstand). Join communities. Train with others.

When fitness becomes fun – consistency becomes natural.

Final Words from Me (Fernando Raymond)

Health is wealth – it’s the foundation for entrepreneurship, creativity, and peace of mind.
If you’re just starting:

Start small. Stay consistent. Make it your own.

If you’re already on the path:

Go deeper. Refine. Share your journey.

Let’s build a strong, resilient, high-performing version of you.

💥 Stay tuned at www.FernandoLoves.com as I share more about my YogiFitness lifestyle and training routines. If you want to join me in London or online for training, you know where to find me.

Stay strong,
Fernando Raymond