Tools & Energy Levels

Your personal fitness requires a solid energy level (condition of our physical,

mental and emotional performance) to ensure that in your everyday life

You make consistent, holistic and sustainable progress. To achieve this, we use

Mindful Fitness at FIT VIII various following TOOLS (our third aspect) from the ca-

Topics: physicality , mental clarity , regulation and the omnipresent mindfulness

To build and maintain structure and routines. These principles should help you

to tackle your everyday life full of energy, awake and focused.

Physicality

You can use these physical tools at any

time to apply it on your own body.

are our proven favorites among

including so-called post-meal walks .

These ten-minute walks to

a meal can help drastically lower blood sugar and improve digestion.

This supports the further tool of a

sufficient exercise in everyday life to

one-sided movement patterns and posture-

balance your processes. The simple

The metric for this is the daily steps.

Your goal is to average 8,000-12,000 steps per day . Something that you

Running without shoes or barefoot shoes can help even further.

Tool will strengthen the muscles in your feet, improve your posture and any

Pain in other joints can be positively influenced. In addition, both conscious

Continue breathing in tense situations, as well as the breathing techniques of box breathing for

Relaxation or to fall asleep (2 seconds inhale, 2 seconds hold, 2 seconds exhale, 2 seconds hold-

ten) and our secret weapon for situational stress regulation. These are

the physiological sigh , in which we breathe twice through the nose as deeply as possible.

and then exhale slowly and breathily through the mouth to

to reset the internal stress sensor and slow down on a physiological level.

Mental clarity

The next principle is dedicated to our mental capacity, which we can develop through tools of planning.

organization and self-organization. At a higher level, we use

a self-imposed structure for weekly planning and time management that allows us to

enable better decisions that benefit our process.

In addition, it is up to us to establish routines that we carry out weekly and daily.

run and support us. Contrary to this, we also encourage healthy flexibility

ibility in your mental attitude in order to be prepared for things that you cannot

troll. We want to ensure that

assume that you are prepared for eventualities

prepared, but not desperately

any processes and ideas

and life passes you by.

regulation

Through the small tools in this principle

should provide adequate stimulation or de-

regulate depending on the occasion.

We want to start the morning with the use of

Light and cold release certain

Stress hormones stimulated as quickly as possible

and wake up. To maintain this alertness for a little longer, it is

sensible to stick to our "caffeine window", which we limit with the "Plus-1-Minus-8" rule.

This means that with the first caffeine intake in the morning we have at least

60 minutes ( 1h ) to give the body the opportunity to biochemically

to "reduce" the initial tiredness before the caffeine artificially takes over this task. In order to then consider the half-life of caffeine for sleep in the evening and not

to be more stimulated, we try to avoid caffeine after 8 hours before going to bed.

Other measures that support winding down in the evening are

the opposite of the morning: darkness and warmth . If we

When we expose ourselves to them, our body reacts naturally by cooling down and

the release of relaxing and sleep-promoting hormones. These can be

the signals from technology such as screen light, Wi-Fi and other technical devices

For this reason, we want to avoid these factors in the evening and even in the

Ideally, turn it off.

Mindfulness

In the TOOLS aspect, it is especially important to be careful

to be at peace with your own energy level .

The aim is to be really awake in the morning and

to be sufficiently tired in the evening to

Start the day ideally and sleep well

Furthermore, it is important to

Schedule your current circumstances

to adjust accordingly after

This has been reflected in the absolute commandment

View of tools and energy levels are included

your own efficiency and effectiveness . More

is not always more and that is why we want

We make sure that the tools you use are appropriately proportionate to the effort

and profit. Are your structure, routines, and measures still moving you forward?

Only then does it make sense to follow them or make adjustments if necessary.

It all depends on routines that you can maintain as best as possible and certain

tool that can accompany you everywhere. If you have more energy, you can

If you can regulate your body better and feel good, you will be in your process of Mindful Fitness-

ness can achieve and maintain better results!

We hope you were able to gain some insight from this post and look forward to hearing your questions or feedback. See you soon at FIT VIII and take care!