Active Living — How to Engineer Energy and Maximize your Return on Life


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Today at a Glance

active living

If you prefer comfort you rarely go beyond it.

Change is hard, change is scary. So you stay with the familiar.

But here’s the problem “A comfort zone is a beautiful place, but nothing ever grows there.” as Gina Milicia has rightly stated.

And that’s not even your fault.

We engineered our environment so that we didn’t have to do hard things. We want easy.

But this cripples your body, your brain, and your soul.

You are putting forward flimsy reasons:

“I don’t have time. Work, you know.”

“I’m too tired to exercise now.”

Or our all-time favorite:

“I’ll do it tomorrow.”

You become the victim of your circumstances.

You stand shoulder-deep in a grave of lost responsibility.

But instead of crawling out, you dig yourself deeper.

And deeper.

How we know?

We’ve all been there.

But you can dig yourself out again.

Engineer energy and maximize your return on life.

Because how you do one thing, you do everything.

The magic shovel in this case: Active Living.

"The difference between try and triumph is a little umph."

We can hand you the shovel, but can’t help you dig.

What is Active Living

Active living is an intentional way of life. You’re either in or out. You choose it. Every f**king day. No zero days. Movement, exercise, and physical activity are the pillars, of course.

We don’t care if you prefer walking, jogging, running, cycling, swimming, dancing, or playing sports. Structured strength and mobility training is always important.

Plus, we incorporate physical movement into daily routines and find enjoyment in activities that level up our overall health and well-being. But not only.

Active living also involves making conscious choices to sit for fewer hours, cook nutrient-rich meals, rest actively, and manage stress for the shared goal of optimal holistic fitness and vitality.

We Don’t Need to Tell You Why Active Living is Essential

We do it anyway.

1. Active Living Controls Weight

3-4 weekly trips to the gym are great. But not necessary. Create smaller chunks and exercise daily for 20-30 min. Any amount of activity is better than none.

You already reap the benefits by getting more active throughout the day. Consistency is key.

2. Active Living Improves Mood

Need an emotional lift? Or need to lower stress after a stressful day? Pick the lowest hanging fruit — go for a brisk walk in nature. Physical activity stimulates your brain chemicals that may leave you feeling happier, more relaxed, and less anxious.

3. Active Living Boosts Energy

“I’m tired” is the fastest-growing Google trend. Mind-blowing, right?

We rarely ‘run out of energy’ because we know that the future is about personal energy management. Active living means managing your physical, mental, emotional, and spiritual energy.

4. Active Living Promotes Better Sleep

Have you ever struggled to snooze after a physically demanding day? Some outdoor work, gardening, or an extended hike in the mountains.

We are usually asleep before the head hits the pillow. Not only does an active lifestyle help you fall asleep faster, but it also improves the quality of your sleep and deepens your sleep.

How to start (or get better) with active living?

Active Living at Work (Active Alarms)

For an active lifestyle taking active breaks during the workday is essential. It helps with your personal energy management too.

You’re more likely to prevent burnout and fatigue as you allow your body and mind to rest and recharge. If you think you don’t have 5 min. to get up and move — that’s exactly when you have to get up and move.

Additionally, taking active breaks enhances productivity and creativity by giving your brain space to breathe and reset. And the absolute no-brainer of course: better physical health by reducing the negative effects of prolonged sitting.

We guarantee, that if you include active breaks into your workday it’ll lead to

  • more focus,
  • more energy, and
  • higher job satisfaction.

Now, let’s get right into it.

Create 4 alarms on your phone. 6 if you want advanced (optional).

They remind you to get up and get active.


Here’s what that could look like:


Active Living

9:00: 20 Air Squats

11:00: 20 Calf Raises

14:00: 20 High Knees — parallel

16:00: 20 High Knees — cross over


active living

9:00: 20 Air Squats

10:00: 20 Bus Drivers

11:00: 20 Calf Raises

14:00: 20 High Knees — parallel

15:00: 20 Shoulder Circles

16:00: 20 High Knees — cross over

That’s it for today.

Hope that helps.

Good luck.

What’s going on in our world

If you love Active Living (or want to start), you will value a unique experience: an Active Wellness Week in Sicily. You’ll merge group coaching with a wellness excursion.

That means, you’ll combine an adventurous trip to East Sicily with

  • daily movement (yoga and hiking)
  • healthy Mediterranean food
  • mindful self-awareness

On top, you get the best of our holistic fitness coaching which is usually reserved for our coaching clients. It’s exclusive and intimate. 10-12 persons max.

wellness week, active wellness, active wellness week 2024, wellness week 2024, wellness week sicily

As always, stay fit, stay active, and enjoy your life.

Ketty & Markus

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