Busy, but in shape & happy!

Life is too short to make it shorter!

Introduction of Trainers

KATRIN

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Introduction of Trainers

RALPH

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TOPICS TODAY
• Motivation • Stress • Fear • Happiness • Habit • Self-awareness • Work • Sleep • Hygiene • Nutrion • Breathing • Workout • Social life • Family life • Sex

Values & Believes helping us to live in this World
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Historical retrospect on Mankind

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TOPICS TODAY
• Moving your body (Physical Workout) • Nutrition • Everyday life / THINKING / healthy behaviour What does our health depend on?* • 50% - ? • 20% - genetics • 20% - environment • 10% - medical support
*Source: WHO

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GENETIC INFLUENCE
TWIN Research Epigenetics

Recent research shows: The realization of DNA blueprint details is severely influenced

by our lifestyle !

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Group works

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Working out outside the gym
! n io ted at ar tiv st o M me ts ge

Do EVERY DAY: • Quick moving 30 min • Strength Training 15 min • Stretching 10 min

Ha Ke bit ep sm eg Training Options: oin g! • Take stairs - no elevators
• 10.000 steps/day • Bicycle instead of bus

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Healthy Nutrition Eating & Moving in Balance

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Healthy Nutrition “ 2 Diets for Unhappiness”
The Muscle diet Start your workout right out of bed, on empty stomach! Note: With an empty tank, your car would not drive far... :-) ...But our body is smart, and burns muscles for energy

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The Fat buildup diet Try to go without eating as long as possible, then eat an entire buffet! Your insuline level in the blood will rise high, the body will store the extra energy!

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Healthy Nutrition Knowledge & Useful Habits
• Protein is the Body Builder, Carbohydrates are the energy supplier • Eat foods with complete source of protein: chicken, fish, egg and potato, soy etc. • King‘s breakfast, Prince‘s lunch, Beggar‘s dinner • Healthy snacks in between, preferrably fruits and whole grain products • Carbohydrates in the morning proteins in the evening
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Healthy Nutrition Useful Habits
• Complex carbohydrates (noodles, rice etc.) a few hours before activity, fruit & other short chain carbs before & during activity • Eat life: raw instead of cooked or fried Avoid greasy and fried food

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Develop your natural feeling for the right quantities and listen to this feeling

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Every day life how to stay in Shape & Happy

• • • • • • •

I sleep min 6 hours I go out into nature Carry things smartly* My working style is efficient Relaxation is part of my day I establish enjoyable routines I follow my daily plan

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Thinking & Healthy Lifestyle

grow a thought and you will harvest a deed grow a deed and you will harvest a habit grow a habit and you will harvest a character grow a character and you will

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shape your destiny
ancient wisdom from india

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Thinking & Healthy Lifestyle

100g chips = 550 kcal = 1 kg 200 g strawberries = 2 kg 789 g tomatoes = 1h fast bicycling = Think before 2,5h walking
you choose!

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Thinking & Healthy Lifestyle Self-Confirmations

• • • • • •

I love myself and others! I follow my intuition & values! I value everything I have! I can say NO! I use self-confirmations! I am the architect of my life!

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Obstacles & Possibilities

• No money • No time • Laziness
• No motivation by people around…

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• Insufficient Information • Too many temptations: ice cream, chocolate etc… •…
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POSSIBILITIES
• I choose what I prefer - I can find the time, if I really want! • Take Classes • Cheap & simple tools • Friends • Specialists I get rid of my addictions!

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Negative Confirmations

• • • • •

„I will never lose weight“ „All my relatives are fat“ „I am too lazy to work out“ „My body is getting old, anyway“ „I just can‘t help eating ice cream“ • etc ...
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Negative Confirmations
Law of decreasing Marginal Utility Joy

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Ice Cream Size Pain
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Remember!
There is no way to happiness! Happiness is the way! Worrying is like a rocking chair - it keeps you busy but it doesn’t let you move on! I act, and I don’t complain! I put aside my weaknesses, and I focus on developping my strengths!
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Thank you!

Have a nice and joyful day! Hope to see you again in the FUTURE!
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Everything is possible! Life is a beach

Do what you enjoy & enjoy what you do!
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