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Writer's pictureMichael Baah

The Benefits of Self-Care: How to Build Resilience and Thrive in a Fast-Paced World

In today’s world, where work demands, personal goals, and family life blur together, it’s easy to forget one of the most crucial components of success: self-care. As an elite personal trainer, content creator, and father of two daughters, I’ve come to understand that taking care of yourself is the key to maintaining balance and performing at your best. The secret to thriving is not by constantly pushing through burnout but by consistently making intentional choices that nurture your long-term physical and mental health.


Why Self-Care Matters: A Personal Trainer’s Perspective


Resilience isn’t built in a day—it comes from small, deliberate actions that accumulate over time. Whether it’s taking care of your body through fitness, or making time for rest and recovery, the habits you cultivate today will pay off later. For those of us juggling multiple roles, be it career, family, or personal goals, self-care is not a luxury—it’s a necessity. In this blog, I’m sharing some of the key ways I incorporate fitness, mindfulness, and science-backed practices into my life to maintain resilience and balance.


Celebrity trainer Michael Baah seated and preparing to perform hip thrusts with an Olympic bar, wearing Nike gear and grey shorts in a gym setting

Let’s dive in.


The Power of a Consistent Bedtime Routine


One of the most overlooked aspects of self-care is quality sleep. As a personal trainer, I can’t stress enough the importance of sleep for recovery, focus, and mental clarity. If you’re constantly battling fatigue, your workouts will suffer, and your ability to make progress will be hindered. For me, reducing blue light exposure before bed has been a game-changer. The blue light from phones and laptops disrupts melatonin production, making it harder to fall asleep.


Tip: Cut down screen time at least two hours before bed, or use blue light-blocking glasses. This is a small but powerful habit that can drastically improve your sleep quality.


In addition, I take supplements like magnesium and glycine to aid muscle recovery and relaxation. Magnesium helps reduce stress, while glycine improves sleep quality. I also use a combination of vitamin K2 and D3, which support bone and heart health.


Building a consistent bedtime routine, including these practices, has helped me perform better throughout the day—both mentally and physically.


Mindset Shift: Using Positive Affirmations to Build Resilience


We all know that mindset plays a huge role in success, but did you know it can also help build resilience? One practice I’ve adopted is positive affirmations every morning. Science shows that affirmations can rewire the brain to promote a more positive outlook, which can make us more resilient when dealing with stress or setbacks. My personal favourites are simple but powerful: “I am capable of achieving my goals” and “I am focused and determined.”


Michael Baah, celebrity trainer, prioritizing self-care by relaxing and drinking water while seated by the pool at the luxurious Shangri-La Hotel in London, with his feet in the water.

Story: One of my clients, struggling with low motivation during her fat loss journey, started using affirmations each morning. Over time, she noticed not only a shift in her mindset but also an increase in her ability to stick to her routine. This simple habit helped her stay on track and build resilience through consistency.


Building Physical Resilience: The Role of Fitness


When it comes to self-care, physical resilience is foundational. As a personal trainer, I always emphasise that strength training is one of the most effective ways to build physical resilience. Strength training requires patience and consistent effort—there are no shortcuts to achieving long-lasting results. For example, one of my go-to exercises is the dip, which strengthens the chest, shoulders, and triceps, while improving overall stability.


FAQ: Why should I focus on strength training over cardio?


• While cardio has its benefits, strength training helps build lean muscle mass, which boosts your metabolism and improves long-term fat loss. Cardio can burn calories in the short term, but strength training creates a longer-lasting impact by improving your body composition.


In addition to strength training, I include cardio in my routine to promote heart health and mental clarity. The endorphins released during cardio workouts are great for boosting mood and reducing stress. Whether it’s a run, cycling, or a HIIT circuit, cardio helps me stay sharp mentally and physically.


The Importance of Sunlight and Hydration


You might not think much about sunlight and hydration as part of self-care, but both play an integral role in maintaining resilience. Getting daily sunlight boosts your body’s production of vitamin D, which supports mood regulation and immune function. Even in the UK, where sunlight can be limited, I make it a point to get outside for at least 15 minutes every day.


Hydration is equally important, especially when it comes to replacing electrolytes lost during exercise. Electrolytes like sodium, potassium, and magnesium are vital for muscle function and recovery. After intense training sessions, I replenish my body with electrolyte-rich drinks to maintain performance and prevent dehydration.


Smart Supplementation: Fuelling Long-Term Health


Self-care isn’t just about exercise—it’s about supporting your body with the right nutrients. Alongside magnesium and vitamin D, I include omega-3 fatty acids in my daily regimen. Omega-3s are essential for brain health, and studies show they can also improve mood and cognitive function. Consistent supplementation ensures that my body is always functioning at its best, both in the gym and in everyday life.


Michael Baah explaining the benefits of magnesium for sleep recovery and overall well-being, highlighting its importance in promoting relaxation and enhancing quality of sleep

Question: Are you taking care of your body with the right supplements? Start with the basics: a quality multivitamin, magnesium, and omega-3s are excellent foundations for overall health.


Recharging Mentally: The Power of Music and Podcasts


Self-care isn’t just about physical resilience—it’s about mental resilience, too. Between client sessions, family time, and content creation, I spend a lot of time driving. To keep my mind sharp, I listen to podcasts that not only entertain but also educate. Whether it’s fitness science or personal development, learning new information helps keep me mentally stimulated and engaged.


I also use music as a tool to elevate my mood. The right playlist can shift your mindset, whether you need an energy boost before a workout or relaxation after a long day. Science shows that music increases dopamine, which helps regulate mood and motivation—two things essential to resilience.


Family Time: The Ultimate Form of Self-Care


For me, nothing compares to spending time with my fiancée and two daughters. It’s the most important part of my self-care routine. Research shows that quality time with loved ones reduces stress and strengthens emotional resilience. As a personal trainer, content creator, and father, it’s easy to get caught up in the hustle. But family time grounds me and reminds me what truly matters in life.


Conclusion: Start Building Your Resilience Today


Self-care isn’t about grand gestures or quick fixes. It’s about the small, intentional actions you take every day to build physical, mental, and emotional resilience. Whether it’s a consistent bedtime routine, positive affirmations, strength training, or spending quality time with loved ones, every action adds up to create a more balanced and fulfilling life.


If you’re ready to take your fitness and well-being to the next level, let’s connect. Whether you want to get stronger, lose body fat, or simply lead a healthier, more active lifestyle, I’m here to help. Reach out to me today and let’s build a more resilient, healthier you.


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