Today at a Glance
- Health isn’t only the food, the workouts, the discipline
- Your body cares about movement
- How we eat well, when eating out
- 5-minute somatic morning activation
Last week, we met friends in Noto.
If you’ve ever been, you know, it’s the kind of city that glows in the evening light. Golden stone buildings. Tiny winding streets. A pace that feels like exhaling.
Ketty’s best friend from university was road-tripping Sicily with her partner. Another old friend joined too. So, we booked a little Airbnb in the center, wandered the streets, shared pizza, clinked glasses of wine, and laughed until midnight.
It was beautiful. Not just because of the setting. But because of the connection.
The friendships that remind you who you are. The kind of moments that don’t just live in memory but in the body, they soften your breath, warm your chest, and recharge your soul.
Yes, we got less sleep than usual. Yes, we indulged a bit. But we also moved together, using a playground as our gym, walking for hours, stretching under the Sicilian sun.
And it reminded us: health isn’t only the food, the workouts, the discipline.
It’s this. Living fully. Feeling connected. Creating moments that matter.
So I’ll ask you:
What’s one small experience that recently lit you up, something you felt more than you thought?
Hit reply and tell me. I’d love to hear.
Now, let’s dive right into it…
"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well."
Your Body Cares About Movement
Here’s a thought people rarely talk about: your body doesn’t care about the gym.
It doesn’t care about fancy machines, big mirrors, or what playlist is blasting.
Your body cares about movement. About resistance. About patterns that keep it strong, supple, and alive.
That’s why one of our biggest hacks is: train anywhere.
Playgrounds. Parks. Stairs. A wall. A railing. Even your living room.
When we were in Noto, we packed two resistance bands. That’s it.
We looped them on a swing set and trained:
- Lower body (banded squats, lunges)
- Upper body (pull-downs, rows, presses)
- Core (planks, anti-rotations)
That’s our LUC Framework: Lower body, Upper body, Core. It works anywhere.
Something I noticed: most people don’t train in public not because they can’t, but because they worry what others might think.
So let me leave you with this:
Who are you moving for? The strangers watching, or the body you’ll live in for the rest of your life?
Psssst, here are some practical tips on…
Eat Well
How We Eat Well, When Eating Out
Eating out doesn’t have to mean eating badly. The trick? Intentional choices.
When we sit down at a restaurant, here’s what we do:
- Skip the white bread and grissini (though I’ll admit, I love bread, Ketty is stricter).
- Choose fish or vegetarian dishes over heavy red meat.
- Don’t drink alcohol on a regular base, but if we feel like drinking wine, we order one glass of wine each, not a bottle. And always at least a liter of water.
- Stop at 80% full. That’s the sweet spot where you feel satisfied, not sluggish.
This way, we enjoy the pleasure of eating out without the crash afterward.
This is called freedom for us. Freedom to wake up the next day clear-headed, energized, and ready to move.
Mediterranean eating is a mindset: pleasure without punishment, discipline without deprivation.
So tell me:
When you eat out, what’s one small tweak you could make that would leave you feeling lighter afterward?
And to energize in the morning we do a…
5-minute Somatic Morning Activation
Most people start their mornings already in their heads. The to-do list, the deadlines, the “shoulds.”
I’ll let you in on a little secret: The fastest way to change your mind is through your body.
That’s why every morning we do a 5-minute somatic activation. Simple, powerful, and grounding:
- Shaking – shake the whole body, from head to toe. Releases tension, boosts circulation.
- Arm Flaps – flap your arms like wings. Feels silly, works magic.
- Empty the Arms – swing them loosely side-to-side, letting go of yesterday.
- Jumping – small, bouncy jumps. Resets the fascia, wakes up the lymph.
- Breathing – 1 minute of full, deep breaths into belly and ribcage. Energizing and calming all at once.
Five minutes. That’s it. And suddenly you’re not starting from stress, but from aliveness.
What’s the first thing you do with your body in the morning? Does it give you energy, or drain it?
And now, let’s integrate that into your life…
This Week’s Tiny Experiments
A.C.T.I.V.E.™ = Awareness. Curiosity. Tiny Test. Integration. Variation. Evolution.
That’s our A.C.T.I.V.E.™ Loop. Because lasting change is built by experiments, not perfection.
This week, here are 3 tiny experiments for you:
A – Awareness
Notice the first movement you do in the morning. Is it rolling straight into your phone, stretching, or stumbling to the coffee machine?
C – Curiosity
Ask yourself: “Does this movement give me energy, or does it drain me?” No shame, no pressure. Just witness.
T – Tiny Test (pick one from above sections):
- From Move Better: Try one LUC Framework exercise at the playground, in your living room, or even against a wall.
- From Eat Well: Stop at 80% full at one meal this week. Notice the shift in energy.
- From Embody Calm: Do 1 minute of shaking or deep belly breathing before opening your laptop.
I – Integration
After 3 days, pause and reflect: What shifted? Did I feel more alive in the morning? Did food feel lighter? Did stress soften?
V – Variation
Play with the context: move outdoors instead of inside, eat in silence instead of distraction, or shake it out with music instead of in stillness. Notice how the container changes the experience.
E – Evolution
Choose the one practice that felt easiest and repeat it daily for 7 days. Tiny tests become rituals. Rituals become identity. And that’s how transformation sneaks up on you.
These aren’t rules. They’re experiments. Play with them.
And then tell me:
Which one feels most exciting—or most uncomfortable—for you?
Send and email and share. Your insight might inspire someone else in this community.
Closing Thought
Here’s the real takeaway from Noto: health isn’t about perfection.
It’s about rhythm. About weaving movement, nourishment, and connection into the flow of life.
It’s about using your body not just to survive the week – but to feel deeply alive in it.
And that starts with the little experiments. The moments of awareness. The courage to say: this life is mine to live, and I want it full of energy, connection, and joy.
So let’s explore together.
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
P.S. If this resonated with you, you’ll love our latest blog:
What Is Holistic Fitness Coaching (and Why It Might Be Exactly What You Need).
We dive deeper into how movement, nutrition, and nervous system regulation work together to get you fitter and build the kind of body and mind that can actually hold the life you want.
Curious? Take a read and then hit reply to tell us what part of holistic fitness you feel most called to explore.