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15.02.2024 | 1 - 2 ... Calm!
Mind | #IslandOfCalm#StressManagement#Meditation | Stephan Hofmann
In today’s hectic world, it’s easy to be overwhelmed by stress and negative thoughts. But mental fitness is just as important as physical fitness when it comes to preventing things like burnout.

Small islands of calm help you escape the daily routine. Of course, it doesn’t always have to be a yoga retreat in India or an extended vacation in the Maldives. If you have the chance, enjoy it.

For a "quick vacation" in between, there is a nice little exercise. If you want, try it briefly:

"Breathe in – breathe out ... let the breath flow naturally ... count slowly and with full concentration ... 1 ... 2 ... ask yourself, 'What color is my next thought?' ... continue breathing gently."

How do you feel now? A little more calm in your mind? Welcome to your personal island of calm.

Practice this multiple times a day to actively work on your mental fitness.
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13.02.2024 | Food for Your Mind.
Nutrition | #SoulFood#MentalHealth | Stephan Hofmann
A balanced diet is not only important for your physical health but also for mental fitness.

In everyday life, many people reach for unhealthy snacks and ready-made meals because it sometimes feels like the right thing to do.

Balanced nutrition, meal prep, superfoods, keto diet... all of these are words that make you think of work and time. So, they are the opposite of a psyche-strengthening diet.

Simple:
Don’t make rocket science out of your diet. Tasty, simple, and full of nutrients. That’s all you need.

Few ingredients:
A healthy diet starts with shopping. If the ingredient list is longer than your shopping list, leave it in the store. If you can’t pronounce individual ingredients or don’t know what they are, leave it in the store.

Liquid:
A simple formula for good hydration of your body: 30ml x kg body weight = water distributed throughout the day*

Low stress:
It’s okay if you only have 2-3 healthy favorite dishes (ming can help you with this) and cook or freeze them in rotation. A stress-free diet is gold for your soul.

By consciously paying attention to a healthy diet, you can noticeably strengthen your mental stability and use your diet as a building block for mental health.

* If you have special requirements for your water intake, such as with heart or kidney problems, please consult your doctor beforehand.
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11.02.2024 | A Key to Stress Management
Movement | #Stress#Mind#Changes | Stephan Hofmann
In our hectic everyday life, regular exercise is often the first thing we neglect. However, regular physical activity is crucial for our mental and physical stability.

Incorporating movement into your daily life can be simple, whether through short walks, targeted workouts, or using your movement program from ming.

The bitter truth is that it's not always easy. Nevertheless, it is extremely worthwhile to set a fixed time in your calendar for at least 10 minutes of movement a day. It doesn’t have to turn into a full workout.

Small changes in your movement routine can make a big difference in reducing stress and boosting well-being. Start moving more today, and experience the impact on your daily life. It won’t be overwhelming right away... but it will definitely be noticeable.
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03.05.2023 | The Foundation of ming: Chinese Medicine
Health | #TCMforYourHealth#HolisticMedicine#MingAndTCM | Stephan Hofmann
Did you know that Chinese medicine is the medical backbone of ming?
Chinese medicine (TCM) is based on a holistic view of the human body and treats not only the symptoms but primarily the causes.

An important concept of Chinese medicine is the balance of functions within the body. Unlike Western medicine, which views diseases as isolated events, TCM assumes that the human being must be considered as a whole. It is about the harmony of body and mind functions, which must be kept in balance to remain healthy.

Chinese medicine uses a variety of methods to restore this balance. These include acupuncture, herbal therapy, massage, behavioral therapy, and nutritional therapy. These methods have been proven effective for centuries and are still successfully applied today.

It is important to note that Chinese medicine does not promise miraculous cures. There are limits, and not every disease can be cured. However, TCM can be a meaningful complement to conventional medicine for many ailments. Furthermore, it can help maintain harmony between body and mind, thereby preventing diseases.

If you want to try TCM, make sure that the therapist has good references and is trustworthy.

ming is trained in the full range of TCM and, of course, is always here for you.

In short, Chinese medicine is a holistic and alternative healing method based on the balance of body and mind functions. With its various methods, it can help keep the body and mind healthy. This is exactly the goal of ming: balance on all levels. That is why TCM is a great choice for the medical backbone of ming.

PS: The image of this blog post is the interpretation of this article by an AI image generator.

Best wishes,
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27.04.2023 | Movement as the Key to Well-being
Movement | #wellbeing#spring#QiGong | Stephan Hofmann
With spring comes the desire for movement and activity. When you think about doing something for your health and well-being, you should know what to focus on when it comes to movement in spring.

In this blog post, we show you that regular movement can not only alleviate physical discomfort but also boost your well-being and give you new energy – provided you do it right.

Many people immediately think of intense workouts and hard training when they think of spring movement. However, it is much more important to be active regularly and integrate movement into your everyday life. Even a walk in the fresh air, a bike ride, or, of course, the movement program from ming can be enough to get your body moving and lift your spirits.

It’s important to listen to your body and move regularly.
If you already suffer from physical discomfort, you should definitely consult a doctor before starting a new training program. But even then, regularity is more important than intensity. It’s better to do a short workout every day than to go to the gym for several hours once a week.

It’s about integrating movement into your daily life and not putting too much pressure on yourself. Movement should be fun and not become an additional burden. With small changes in your daily life, you can do a lot for your health and feel fit and energized.

One of the best motivations for regular movement is the positive feeling in your body afterward. When you are active, you not only feel physically better but also emotionally more balanced and happier. Listening to your body’s signals and finding out which type of movement suits you best makes a big difference.

Maybe on some days, you need an intense workout to push your limits and boost your self-confidence, while on other days, gentler forms of movement like Qi Gong or yoga are enough to relax your body and refresh your mind.

The key is to feel comfortable and have fun with the movement. If you feel tired and exhausted after the workout, it might have been too intense and overwhelming. But if you feel energized and refreshed, then it was a good workout. Therefore, make sure to take time for recovery and regeneration and give your body enough rest and sleep. Only then can you stay fit and healthy in the long run and enjoy the positive feeling in your body after the workout.
Movement should give energy, not take it. If you feel permanently tired or sluggish after a workout, it could be a sign that you’ve overdone it.

Integrating movement into your daily life and not putting too much pressure on yourself brings the necessary ease into your movement program. Even small changes can make a big difference, like taking a walk during lunch break or doing a short movement session with ming in the morning. Regularity is the key here, not intensity.

Overall, movement in spring can not only alleviate physical discomfort but also boost well-being and provide new energy. Find a form of movement that you enjoy and incorporate it into your daily life. It’s worth it.
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02.01.2023 | Chronic or Acute? How Long Has the Pain Been There?
Health | #chronic#acute#Mindset#Nutrition#Movement | Stephan Hofmann
Sometimes, our AI ming asks during the interview: “How long have you had your symptoms?”. Why is this important for an individualized health program?

It's simple. Acute and chronic problems don't work the same way.

Acute Problems
Things that are bothering you and have only recently appeared in your life are referred to as acute.

For example:
- Sudden neck pain after a long day at the computer.
- Stomach discomfort after a heavy meal.

These problems are often short and intense. When addressed early enough, these types of issues can usually be resolved effectively.

The right exercise program for the neck (gentle stretching, pelvis alignment...) or the right dietary recommendation (smaller meals, more bitter foods...) would work wonders in our example above in a short amount of time.

Chronic Problems
Things that have been with you for months or even years fall into the category of chronic.

For example:
- Degenerative joint problems like osteoarthritis.
- Chronic gut problems like ulcerative colitis.

The nature of these problems is usually long-term and episodic and requires a lot more patience when you want to address them.

Your body, brain, and psyche learn chronic pain. This means that the approach here is much more complex than with acute issues.

1. Level: "Mindset"
Of course, you don't make chronic problems up! But don't underestimate the power of your mind.

It makes a big difference whether you have the mental resilience to go through a longer recovery journey or not.

Resilience can fortunately be trained. If you want to learn more about this topic, feel free to listen to our podcast episode #5 Resilience – your inner shield on Spotify (free and no sign-up required).

2. Level: "Nutrition"
Not only for chronic gut inflammation, your nutrition is important. In fact, for all chronic problems, your diet plays a key role.

Many chronic issues are related to inflammation. With the right diet, you can do a lot to combat these inflammations.

Of course, it’s necessary to look at what you need specifically. But it's often a good idea to follow a low-carb diet with lots of vegetables.

3. Level: "Movement"
Jumping jacks for diarrhea? That's obviously nonsense. But the right intensity and type of movement can positively influence many chronic problems.

Moderate exercise (with plenty of water and good nutrition) helps mobilize arthritic joints and kick-start your metabolism.

Please don't confuse movement with sports. Sports or training aim to get us to a higher performance level, while movement "just" helps get the body back into flow. (More on this in the blog post Do I really need to exercise properly?)

So, better regular and gentle than rare and with struggle.

In two sentences:
Both chronic and acute issues (depending on severity) always require medical clarification!

You can do a lot to address both types of problems, and you are not alone!

Questions?
Do you have questions that others might be interested in? Feel free to write them in the comments below.

All the best
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30.12.2022 | New Year’s Resolutions: Why They Annoy and How You Can Still Achieve Them
Mind | #Mindset#Goals#Expectations | Stephan Hofmann
So, what have you set for yourself in the new year?
This question has a very special characteristic: It’s annoying!

Expectations are raised.
When you get asked such a question, exciting things happen in your mind.

- Whether you want to or not, you compare your life situation with societal norms and expectations.
- You immediately start, unintentionally, thinking about the lack in your life.
- You normally fall into justification mode.
- You feel a little worse than before.

The reality in your mind.
In your consciousness, your mind shapes the reality in a way that you are relatively content with your everyday life. Not necessarily highly satisfied, but it’s relatively okay.
This phenomenon of ignoring apparent deficiencies in life is called rationalization.

Would you like an example? Sure.
You know exactly that a little more movement in your everyday life would work wonders. Still, you rationalize the situation by telling yourself that you don’t have 10 minutes every day to do some exercises. (But two episodes of your favorite Netflix series work without any problems.)

Crazy? No, very clever.
If you had to admit that you do have the time but prefer sitting on the couch, your brain would have to believe you’re crazy. So the mental defense mechanism rationalization kicks in and finds excuses.

So, you can still do it.
Your brain protects you from the evil movement, because you’re so exhausted from everyday life that you simply don’t feel like doing anything else. This is quite normal and psychologically healthy.
If you still want to make and keep a good resolution, you can follow these three steps.

1. Check your goals
Are your goals realistic and are they truly your goals?
If a goal is too ambitious, it discourages you every day.
It’s even worse if it’s not your goal at all. Go within yourself and think carefully whether you really want it or if it’s a societal norm or someone else’s opinion.
Only if the goal really belongs to you will you stick with it.

2. Break your goal down
Take a calendar. Turn your big yearly goal into twelve monthly goals. From each monthly goal, make four weekly goals, and from each weekly goal, you can, if you want, make seven daily tasks.
Remember not to overwhelm yourself. Then, day by day, you will get closer to your goal.
Just start and follow your plan.

3. Achieving goals is voluntary.
You only have to breathe. The rest is voluntary!
Whenever you feel pressure or receive reproaches, go within yourself and remind yourself why you voluntarily chose your goal.
Who are you when you’ve achieved your goal? A more active person with a better mood? More balanced? ...
Don’t let yourself get stressed. Everything has its time and needs the steps it needs.

It’s okay as it is.
Of course, it’s also okay not to make any resolutions.
Ask yourself again: Who am I when I achieve this goal?
If the honest answer doesn’t appeal to you or doesn’t matter, go back to point one on the list above... or just let it be.

If you or anyone else isn’t harmed by not fulfilling your resolutions this year, it’s okay as it is right now.
You also have the great luxury that good resolutions are not dependent on New Year’s Eve. They are solely dependent on your decision. You’re at the helm of your life and decide who you will become. Every day.

So: Let it flow.

Create the new year 2023 in your own way and all the best,
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16.08.2021 | You are sweet enough! ... Do you really need more sugar?
Nutrition | #Sugar#Calm#Metabolism#LowCarb | Stephan Hofmann
You are sweet enough! ... does there really need to be more sugar? 😉

You can go a few minutes without your breath, a few days without water, and your body needs protein and fats after a few weeks... but you can live your whole life without carbohydrates (sugar)!

You can already see how unnecessary it is to feed your body with industrial sugar. Additionally, you strongly inhibit inflammation of all kinds in your body and promote a better metabolism and brain function.

You also know how sugar spreads restlessness in the body.

It’s really easy to make small conscious decisions for your health and inner peace. Who is stopping you from replacing your daily “sugar trip” with healthy alternatives?

So, choose an apple over an apple pie. Choose a good tea over an energy drink...

Try it for a few days and let us know in the comments what it does for you.

PS: My tea in the picture contains Jiagolan leaves. Calm and warmth in the body are a very nice effect here.

All the best,
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10.07.2021 | Is this vegan or can it go?
Nutrition | #vegan#newHabit#tasty | Stephan Hofmann
Vegan T-shirt... vegan lipstick... vegan cheese... what’s that about?
Is the T-shirt finally made without schnitzel, and is there no ground meat in the lipstick anymore? ... that’s obviously nonsense!

A vegan lifestyle is often much more than just avoiding meat products.
The core idea that animal welfare should take precedence over unnecessary consumption is often central.
Whether it’s avoiding animal testing in the fashion or cosmetics industry or cheap meat from factory farming on the grill... you can already see there’s more to it than you might think.

Does that make you a bad person if you haven’t thought about this before? Of course not!

Even Buddha is said to have said over 2,000 years ago: "I practice every day not to harm or kill any living being." ... even Buddha slowly approached this ideal and was not "perfect" right away.

Maybe you can try playing with a few thoughts:

- In 2020, about 22 million (22,000,000!) animals were killed in animal experiments in the EU... for lipstick, aftershave, and the like.
- Processed meat products are just as carcinogenic as cigarettes (WHO 2019).
- If you manage to eat meat products only once a week, you will have multiple health benefits: better skin, more energy, a better metabolism, less inflammation...

How to start?
Best to start with delicious things. Replace meat-heavy dishes with tasty vegetarian alternatives as often as you enjoy it. For inspiration, feel free to visit Santanas Food Love (highly recommended, no payment).

What does this do for you? After 2 weeks... after 5 weeks? Feel free to share your thoughts in the comments.

All the best.
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10.07.2021 | Freedom Without Fear?
Mind | #Anxiety#Covid#Freedom | Lena Korthals
Life outside is slowly starting up again – many museums and restaurants are allowed to open, no test is required for hairdresser visits, and in some federal states, the dance ban in clubs was lifted last week.

More people also means more interaction, which can be very stressful after a long period of social isolation. In some cases, this stress can escalate into manifest anxiety disorders.

This may manifest as a feeling of tightness in the chest, breathing difficulties, or a general sense of being overwhelmed.

What helps?
In the morning, open the window and take deep breaths in and out for 3 minutes.
This simple exercise generally relieves stress and lowers the heart rate. The key is regularity.

However, if symptoms persist, you should consider seeking professional help.
Contrary to popular belief, this shows high self-responsibility.

How do you feel about the newfound “freedom” after the lockdown? Feel free to share your thoughts in the comments.

All the best,
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10.07.2021 | Light Summer Drink
Nutrition | #Summer#Delicious#Drink | Lena Korthals
We’ve been waiting for summer for so long, and finally, it’s here.
In some federal states, the summer holidays for children have already started, and the well-deserved vacation isn’t far behind.

How can you better tune into the season than with a refreshing and delicious summer drink?

You’ll need the following:
- 1 liter of still water
- About 200g of frozen berries (raspberries or a berry mix work best)
- Fresh mint, as needed

Let the berries thaw a little and add them along with the freshly chopped mint leaves to the water. After letting it steep overnight in the fridge, strain the berries and mint through a sieve. And your drink is ready!

Easy to make, it not only cools you down from the inside but also provides fresh minerals that are depleted in warm weather.

What’s your favorite summer drink? Feel free to share it in the comments 😊

All the best,
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20.05.2021 | Let Thoughts Flow.
Mind | #Meditation#Peace#Stress | Stephan Hofmann
Even though the current times might be a bit challenging 😖, stress still mostly happens between your ears. 😉

Sometimes you can't change the stress factors around you. It's bitter, but unfortunately, it's sometimes the truth.
Your adjustment knob to deal with stress is your mind.

You can train your thoughts just like you train your muscles ... just without the muscle soreness 😉
It doesn't take much time or discipline, just a decision for more peace of mind.

☯️ Here’s a little exercise for more "peace of mind" for you:

- breathe in ... breathe out ...
- notice your next thought and see where it flows
- let the next thought come... and go... easily
- stay in this exercise as long as you feel comfortable

Feel free to write in the comments how you felt during this exercise.

If you'd like to learn more about stress and how to handle it, feel free to check out our Podcast (click here).

Stay healthy and best regards
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03.01.2021 | Do I need to move correctly ... or not?
Movement | #Exercise#Recovery#GettingStrongAgain | Stephan Hofmann
When your back hurts, and your body isn't doing what you want, exercise is often touted as the ultimate remedy.
But is it always the right choice? A clear no!

Get fitter or focus on recovery?
Before diving into an ambitious fitness program, ask yourself a simple question: What is your goal?

Do you want to increase your arm circumference, sculpt a six-pack, or run the next marathon in under three hours? ... If yes, then you need the aforementioned fitness program (and probably more). Go for it!

Do you want to move pain-free in everyday life and give your body a chance to repair itself? If yes, then an ambitious fitness program is often counterproductive. A smart movement program is much wiser.

Movement is not the same as exercise.
While exercise always involves movement, not all movement is exercise. Your body responds to 5–10 minutes of light, coordinated movement with regeneration in the areas being worked. A 10-minute intense HIIT workout boosts your metabolism but is the opposite of regeneration.

Regenerative movement
Truly healing movement, or better yet, regeneration-stimulating movement, has three clear characteristics:
1. The exercises don’t hurt. - Pain is a good sign that the movement is causing more harm than good.
2. The exercises are tailored to your current health condition. - Every health issue requires a specific program to support regeneration.
3. You feel better after completing your program: more mobile, pain-free, energized, ... simply better. - Trust your body as a feedback system.

Reflect on yourself.
What do you want? Get fitter or recover?


I hope these small insights help you move smarter.

Best regards,
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01.01.2021 | New Year's Resolutions ...
Mind | #Resolutions#Habits#Now | Stephan Hofmann
Done!

2020 is over, and a completely new year lies ahead of you, fresh and full of possibilities.

Have you already made some New Year's resolutions?
No? Good decision!

The best day is "Now"!

If you want to turn something in your life for the better, you don't need a special day for it.

You think a bit more exercise would do you good? Then start right away and lace up your running shoes.

Do you want to calm your mind?
Tonight is a good time for a short breathing exercise.

Does your diet need an upgrade?
Get up now and banish all sweets and chips from your kitchen.

Action is like planning ... just more intense!

What will you implement next?

Enjoy the New Year's transition, and we wish you a great start to 2021!

Best regards,
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22.12.2020 | Holidays Without Overindulgence.
Nutrition | #Food#Christmas#Enjoyment | Stephan Hofmann
Christmas and New Year's Eve are just around the corner, bringing with them the annual challenges of "overindulgence".

Holidays are sometimes also "the big feast" ... the potato salad at your parents' and the gingerbread at grandma's ... let me share two tips with you on how to enjoy the festive season with delicious food but without a heavy stomach.

The rule of thumb
No matter what you eat as a main course, two loosely closed fists make up one portion. Your fists, to be precise.
You only need one portion per meal, even if it's delicious.

Savor, don't overeat
The cookie crunches in your mouth ... the flavor explodes, and the happiness hormones flood your body. Wonderful.
Enjoy this moment consciously and slowly. Then a few cookies will suffice, and you won't need the entire tin.

Bonus: Wine and Co.
Wine and other alcoholic beverages are often part of the menu. This is usually not a problem as a treat. But please pay attention to balance.
For every glass of wine, you need a glass of water. For every "nightcap," it should be one or two glasses.
Alcohol has the unfortunate property of depleting minerals in the body and significantly slowing down metabolism. Water is a small magic remedy here.



If you follow these two (and a half) rules, nothing stands in the way of enjoyment and a few peaceful days.

Wishing you and your loved ones a peaceful Christmas season. Best regards,
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21.12.2020 | Mindfulness: The Source of Happiness.
Mind | #Happiness#Mindfulness#Calm | Lena Korthals
Today, I want to introduce you to a tool that makes the vision of happiness much more tangible: Mindfulness.

What does mindfulness mean?
Originating from Buddhism, the concept means being in the here and now – not only physically but also mentally. On the other hand, it also includes a non-judgmental perception. Most people tend to evaluate everything consciously or unconsciously. A mindful person, however, lets go of this evaluation and instead focuses on something outside their thoughts.

But how can mindfulness help me become happier?
- Mindfulness shifts the focus from the future to the present moment and helps to appreciate it more.
- Mindfulness helps recognize your own needs, enabling you to reduce stress caused by overburdening early on.
- Mindfulness highlights the small moments of happiness in everyday life, fostering gratitude and enjoyment.

Numerous studies also show that mindful people, for example, suffer less from depression, anxiety, and stress. Mindfulness can also be helpful in nurturing relationships.
You see, there are plenty of reasons to integrate mindfulness into your life.

But how do you start? Try focusing entirely on your breath. If your mind wanders, that's not a problem. Then act in the spirit of the Buddhist concept: accept it without judgment and refocus on your breathing.

To conclude, I’d like to leave you with a quote from the late medieval theologian and philosopher Meister Eckhart:

“The most important hour is always the present, the most significant person is always the one standing before you, and the most necessary work is always love.” 🌸

I wish you a wonderful day!

Yours,
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19.12.2020 | The 3 Pillars of Health.
Health | #Health#Selfcare#Holistic | Stephan Hofmann
The World Health Organization (WHO) defines health as
"a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity."

What contributes to holistic health?

Like humans, the topic is highly individual and must be viewed holistically. Generally, health is supported by three pillars:

1st Pillar
Mental Well-being

The source of your mental and social health is peace with yourself. The role of self-acceptance and self-love is still greatly underestimated by some. However, it is worth investing time and energy into this area regularly.

2nd Pillar
Freedom of Movement

As Aristotle once said: "Where movement can flow freely, health will arise."
The ability to move your body painlessly and fluidly is a good measure of your physical health.

3rd Pillar
A Well-functioning Metabolism

What you eat, alongside your genes, strongly determines how your internal processes function. With your diet, for example, you have control over how much energy and performance you feel every day.

Only when all three pillars of your health are equally considered can a "harmonious whole" be achieved.
However, do not stress yourself about excelling in all areas. That would not be good for the 1st pillar.

What do you think contributes to holistic health?

Stay healthy,

Yours
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