Today at a Glance
OPTIMIZE ENERGY—one exercise
Harvest additional energy during the day—Power Nap
As busy entrepreneurs and coaches, we know how important it is to take care of oneself in order to perform at our best.
One of the ways to do that is by taking a power nap.
A power nap is a short nap, not longer than 30 minutes, taken during the day to refresh and rejuvenate the mind and body.
Napping during the day can
• improve memory,
• increase productivity, and
• boost mood.
It’s a great way to recharge and be more alert and focused.
Power naps can be especially beneficial for individuals who have trouble sleeping at night or have a busy schedule. It’s a great way to make up for lost sleep and to prevent fatigue and burnout.
We try to take a power nap whenever we feel the need for it.
Here’s how we do it:
Set an alarm for 20 minutes and lay down in a comfortable place.
Try to make the environment as dark and quiet as possible and focus on your breathing.
We use the Insight Timer App and headphones.
You can add tranquilizing sounds like ocean waves, or the water sounds of a small stream. The app also lets you set a timer with a lovely ending sound.
Some people might think that napping during the day is a sign of laziness, but it’s quite the opposite. It’s a sign of self-awareness and self-care.
It’s a way to take control of our health and well-being and to make sure that we are operating at our highest potential.
So the next time you find yourself feeling drowsy or sluggish in the middle of the day, don’t fight it. Embrace it and take a power nap. You’ll be glad you did.
BUILD STRENGTH—one framework
Unlock Physical Efficiency with Fascia Release
Fascia is a connective tissue that surrounds muscles, bones, nerves, and organs in the body. It’s an important part of our musculoskeletal system and plays a crucial role in our movement and posture.
However, when fascia becomes tight or restricted, it can
• cause pain,
• discomfort, and
• reduced range of motion.
This is where fascia release comes in.
Fascia release is a method of manipulating the fascial tissue to help release tension and restrictions, allowing for improved movement, flexibility, and performance.
It can be achieved through techniques such as
• myofascial release,
• foam rolling, and
Our personal favorite is a combination of multiple techniques for better results.
The benefits of fascia release are numerous.
It can help to
• reduce pain and discomfort,
• improve posture and range of motion,
• increase muscle strength and endurance, and even
• promote better sleep.
It can also help to prevent injuries by keeping the fascia in a healthy state.
When it comes to unlocking physical efficiency, fascia release is an often-overlooked but incredibly powerful tool.
Incorporating regular fascia release into your fitness routine can help to unlock your full physical potential.
It allows you to
✓ move more freely
✓ perform better
✓ reduce the risk of injury
If you’re looking to improve your physical performance and overall well-being, try incorporating fascia release techniques into your routine.
You’ll be amazed at the difference it can make.
Fascia release is a powerful method to manipulate the fascia tissue to
• release tension,
• improve movement,
• improve flexibility,
• improve posture, and
• reduce pain.
Incorporating regular fascia release into your fitness routine can help to unlock your full physical potential, allowing you to move more freely, perform better, and reduce the risk of injury.
THRIVE IN LIVE—one mindset
The quality of your questions dictates the quality of your life.
Unlock the potential for a fulfilling life with these 10 powerful questions to ask yourself
- What are my core values and am I living in alignment with them?
- What are my long-term goals and how can I take action to achieve them?
- What am I doing to take care of my physical, mental, emotional, and spiritual well-being?
- What am I grateful for and how can I focus on the positive in my life?
- What are my limiting beliefs and how can I challenge them?
- What are the things that bring me joy and fulfillment? How can I incorporate more of them into my life?
- How can I be of service to others and make a positive impact in the world?
- What are my strengths and how can I leverage them to achieve success?
- What are the areas in my life where I am not satisfied and how can I improve them?
- What are the opportunities for growth and learning in my current challenges?
Asking yourself powerful questions is an important habit of successful people.
It helps to
• clarify your thoughts,
• identify your priorities, and
• make meaningful changes in your life.
It is a powerful tool to help you to live a life that is in alignment with your values and goals.
What’s going on in our world
Plus we have also reworked our 90-day beyond Fitness coaching program. Our clients say it’s a “life-changing experience”.
We have only 2 spots left—starting February ’23.
Here you find everything you need to know.
Have a wonderful weekend and stay active!
Ketty & Markus
P.S. We haven’t decided yet where we gonna spend the next 6 months. But Bali and Yucatan made it to the shortlist. We keep you posted.