Invest in Your Future Self: Yabby’s Guide to Fitness and Well-being

They say time is our most valuable asset and that it is one of those things that can’t be bought. Mr. Yabby has a different take on that. Can exercise be a way to buy more of it? While there are no guarantees in life, this advice comes close. One of the most powerful tools to enhance our longevity and quality of life is regular physical activity. People’s goals are many and they range from aiming to feel more energized, sculpting one’s body for summer, or simply improving health. Getting active can be the game-changer you’ve been looking for. Mr. Yabby cares about his players and this is one of the ways to show that. This segment will aim to provide helpful advice and promote a healthy or healthier lifestyle. There will be something for everybody, from beginners to professionals there’s always something new we can learn. As this is the first segment let’s cover the basics.

Exercise: It All Counts

You don’t need a high-end gym membership or fancy gear to get started and work on your fitness. Whatever your age, there is a way to get more active. Exercise takes many forms, from lifting weights and bodyweight workouts at home, swimming sessions to brisk walks, jogs, and bike rides through the park. It’s about movement, consistency, and building habits that work for you. Prefer solo sessions? Pop in some headphones and zone out. Not feeling like doing a solo activity? Grab a friend and turn it into a fun catch-up session or join a group.

The Basics: Types of Exercise to Explore

• Cardio: Think walking, swimming, running, cycling, dancing or playing sports. Anything that gets your heart rate up for the duration of that activity. Great for endurance, fat loss, and cardiovascular health. In practical terms this means that by doing cardio you will improve your lung capacity, better blood pressure regulation, heart health and so on. Say hello to your improved mood, better sleep, more energy, less stress and better overall mobility. Small tip: If you are having joint issues, you can replace running and certain sports with swimming and cycling.
• Weight Training: This includes lifting weights or using resistance bands to build muscle mass, bone density and improve metabolism. Stronger muscles also protect joints and help you better regulate blood glucose levels. If you are just staring start with lighter loads and focus more on your form as that is the key to avoiding injuries and building muscle. When you have mastered the movement try adding a little more weight to progress. Don’t rush anything and try not to ego-lift. Doing the full range of motion if important and doing it slowly on your eccentric movement. While we exercise, we want to keep the muscle under tension.
• Bodyweight Training: Things like push-ups, squats, planks, pull-ups, lunges and so on. Simple, effective, and perfect for any fitness level. This type of training is beneficial as you often don’t need any equipment, and it can be done from home. It’s a good starting point and a lot of the exercises allow you to progress fast once you get going. If you are able to do 5 pushups at first, within a week you will most likely double that number. With just a few exercises you can cover all the muscle groups.

Health Benefits Beyond the Mirror

Getting in shape isn’t just about fancy aesthetics. Regular exercise strengthens your immune system, boosts mental clarity, helps in preventing certain illnesses, improves longevity and quality of life. As we touched on earlier, it even supports better bone density, which is especially important for women as they age. The word regular is key here, as one or two sessions on their own won’t do much. Being consistent is what gets you the results and that is why choosing something that suits you best is important.

Getting Started: Tips for Beginners

• Work with a Trainer: If you’re new to the whole fitness scene, a certified personal trainer can guide you. They can help you learn the proper technique; help prevent injuries and build a personalized plan.
• Movement: During strength training, slow down the movement when you’re returning to the starting position. This builds more control and muscle. Try to keep it simple. Don’t do overcomplicated movements at first as that just invites a chance for injuries. The more stretch and tension you put on your muscles, the more they will grow.
• Focus on Form: Quality beats quantity. Proper posture and technique always come first. Doing 4 good quality reps beats doing 15 bad ones any day of the week.
• Stay hydrated: Make sure you are getting enough fluids in you, especially during exercise on hot days. Drinking water helps, but adding some electrolytes can help even more. Taking coffee before your training session can help give you a boost.

The Supporting Pillars: Nutrition and Rest

 Exercise alone won’t get you across the finish line and get you to your goal. Fuel your body with whole foods, get enough protein, fiber, vitamins and minerals, hydrate often, and prioritize sleep. Recovery is where the magic happens—it’s how your body repairs and grows stronger. Idaly you want to aim for about 5 active days and 2 rest days in your week. Every few months you can take a whole week or so off training to recover from systemic fatigue. In terms of calories, it’s pretty simple and straightforward:

• Deficit – Losing weight means you need to be in a caloric deficit. You can take it slow and remove one unnecessary thing from your diet at a time. Go day by day. Try not to obsess with your weight on a daily basis. However, if you really want to keep trac of your weight, weigh yourself at the same time each day, then average your weight over the past 7 days and then compare that to the next week’s average.
• Surplus – For people that want to build more mass they need to increase their daily calory intake. Take it step by step, you don’t need to overeat. With more exercise you will probably have an increase in your appetite.
• Maintenance – If you are satisfied with your weight then just try and keep it in check without major changes to your diet in terms of calories.

TIP: It’s always a good idea to check with your medical professional before partaking in any activity that will impact you physically.

Final Thoughts

Your fitness journey doesn’t need to be extreme to be effective. Small steps lead to big changes. Whether your goal is to tone up for summer, boost your energy, or feel stronger inside and out, you’re making an investment in the most important person: yourself. Share your thoughts in the comments. What is your favorite form of physical activity?

Stay tuned for more posts where we dive deeper into specific workouts, beginner routines, and realistic ways to build a healthier lifestyle—one rep, one walk, and one mindful choice at a time.

Speaking of beginners. The best way to get started with Yabby is with this $200 Welcome Bonus. That is your shot at testing your luck and the games while having a chance to win something as well!