Phygitalme - beyond Fitness for a hybrid world

02/04/2023

Which is your favorite brain food?
🧠💪🏼

01/04/2023

7 brain booster habits to have great energy and rock your days

29/03/2023

Fitness starts from your MINDset.
Which of those traits can you relate the most with?
🌱 😎

08/01/2023

Why do you have a hard time losing or keeping weight?

Research states the biggest obstacle is this👇🏼

It’s simple - you get the wished results.
Let’s say you reached your ideal weight.

Then what?

Most people fall back to the old habits.
They’ll be back at the starting point in no time.
It’s their default mode.

Statistics says that

“**Roughly 90% of people who lose a lot of weight—regain it.”**

In many cases, people gain even more weight.

The problem lies (among others) in the sustainability of the behaviors and changes.

Whatever diet you chose, to be successful in the long run
you need to keep the same way of eating and living
for the rest of your life.

Ask yourself
“Am I willing to do this for the rest of my life?”

If the answer isn’t a “hell yeah”—it’s a NO.

To me there is no diet that works better than the other.
Not in the sense we think of diets nowadays.
Any food restriction causes you

1. stress and eventually hormonal imbalances
2. no long-term and sustainable results
3. a yo-yo effect
4. lack of energy
5. discouragement

My nutrition approach is based on intuitive and mindful eating,

If you want to learn more about it,

drop me a DM.

07/01/2023

Want to slow down aging?

Follow science based information—not bla bla influencers!

One of the the most interesting researches I’ve been reading this year on longevity, puts under scrutiny the the Mediterranean diet*.

Some of the main traits of the MedDiet & lifestyle:

• decreased consumption of saturated animal fat and red meat
• engaging in physical and social activities
• higher intake of fruits and vegetables
• minimum of smoking and alcohol
• reduced salt intake

In the slides some of the key info of this research.

Let me know in the comments:
What are you doing, or willing to do to live a long and healthy life?

20/09/2022

Imagine you could enhance your brain performance with food?

Well, science says you can 👇🏼

Here the top 10 foods your brain actually craves to function at its best.

1. Avocado 🥑
Monounsaturated fatty acids - help protect glial cells in the brain (astrocytes), which provide support to the information-carrying nerves

2. Blueberries 🔵
Antioxidants - help protect the cells from oxidative stress, aging, memory

3. Broccoli 🥦
Vitamin K - improves cognitive function and memory

4. Dark chocolate 🍫
Flavonoids - help concentration and focus

5. Eggs 🍳
Choline - memory improving and brain boosting

6. Green leafy veggies 🥬
Vitamin E - reduced effects of brain aging and folate - improves memory

7. Salmon, sardines, caviar 🍣
Omega 3 essential fatty acids - reduced effects of brain aging

8. Turmeric 🟠
Curcumin - reduced effects of brain aging

9. Walnuts 🧠
Omega-3 fatty acids and antioxidants, vit. E, zinc, magnesium - mood enhancer, fight inflammation, and oxidative stress

10. Water 💦
Brain clarity (vs. dehydration & brain fog), fatigues, slow brain reaction

Together with movement and cognitive work/learning, brain food is the best way to boost performance and feel at your best.

Which foods are not in your diet yet?

03/08/2022

𝐇𝐨𝐰 𝐭𝐨 𝐫𝐞𝐬𝐞𝐭 & 𝐛𝐨𝐨𝐬𝐭 𝐲𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲?

We exercise for the body and go to a therapist for our mind. Forgetting that our body & mind are intertwined and interconnected.

If you really want to improve your energy, stop viewing them as separate ❌

A kind of gym where you can train both your brain and body, is the perfect scenario for feeling vital and being full of long lasting energy 🧠💪🏽🔋

You can start here

✅ Switch to a healthy diet:
- eat healthy and vital food
- avoid highly processed food
- grab as much local and seasonal fruits and veggies as you can,
- vary your food intake as much as possible, in order to get the nutrients - your need for optimal functioning and performance

✅ Practice activities that boost your dopamine, oxytocin, serotonin, endorphin (see pic for easy tips!)

𝗪𝗵𝗶𝗰𝗵 𝗗.𝗢.𝗦.𝗘. 𝗲𝗹𝗲𝗺𝗲𝗻𝘁 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗵𝗲 𝗺𝗼𝘀𝘁 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄?

19/07/2022

💡 Energy is a very popular and critical topic these days. But what about personal energy?

And most importantly, what IS personal energy?

Here's a brief definition:

"Personal energy is the "stamina" required to accomplish your tasks, stay engaged, and ultimately live."

If you want to increase your energy level, consider the three most important aspects of personal energy:

🕺 physical
🧠 intellectual
🫶 emotional

If any of these dimensions are under or over-stressed, it will affect your performance.

Which of the three aspect is most interesting to you?

Write us in the comments!👇

Wish you lots of great energy🥰

& .moves

18/07/2022

Do you want to become more flexible AND tackle your neck pain?

Stretch and strengthen your neck muscles to release tension in your neck and upper back with this highly effective and efficient 10 min routine.

Follow through our latest video, link in the comments below!
If you want to help us, please like the video and subscribe to our channel!

Have a fantastic start of the week,
and take good care of yourself!

15/07/2022

😞Today I've been hearing the last crazy story about diets! Wake up, and stop hurting yourself!

𝐋𝐢𝐟𝐞 𝐢𝐬 𝐭𝐨𝐨 𝐩𝐫𝐞𝐜𝐢𝐨𝐮𝐬 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐨𝐧 𝐬𝐚𝐜𝐫𝐢𝐟𝐢𝐜𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐡𝐚𝐩𝐩𝐢𝐧𝐞𝐬𝐬 𝐚𝐧𝐝 𝐡𝐚𝐫𝐦 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝐝𝐢𝐞𝐭!

Diets are not going to bring you anywhere in the long run, apart from worsening your starting situation.

𝐈𝐧𝐯𝐞𝐬𝐭 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐰𝐞𝐥𝐥-𝐛𝐞𝐢𝐧𝐠, 𝐚𝐧𝐝 𝐥𝐨𝐧𝐠 𝐭𝐞𝐫𝐦 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐚𝐧𝐝 𝐡𝐚𝐩𝐩𝐢𝐧𝐞𝐬𝐬.

If you want to know our approach to real fitness, write us and let's talk.

Please forward this message to any of your friend who may need our support.

We have been so happy about our first coachees' results, we are looking into the next success stories!

Take care,
Ketty & Markus

15/07/2022

There is nothing that makes us happier than a client's review, like the one Karim gave us at the end of our first month coaching together! 😀

Karim thank you so much for being such a motivated and enthusiast coachee! We've enjoyed working with You!

If any of you is looking for support in improving your well-being through movement, nutrition and build a mindset for performance and happiness, send us a message to book a free call with Markus and myself.

Take care,
Ketty & Markus

I've worked with Kety and Markus for one month, and I feel is one of the best investment I've d ...

09/07/2022

Can you imagine one month or a couple of weeks co-living / co-working in Sicily next October - while leveling up your energy, strength, and overall body & mind state?

If yes, read below.

We plan to host a selected group of 10 nomad/remote entrepreneurs & solopreneurs who really want to work on their body and mind through our movement practice, nutrition and mindfulness program while continuing to run their businesses or do their work. 💻🚶‍♀️🚶‍♂️🍲💚☀️

If you would like to know more, click on our landing page

https://www.phygitalme.com/the-vitality-project-co-live-work-grow/

to learn more and let us know that you are interested.

Our main goal is to arrange a fantastic experience for you in our beloved Sicily while doing what we do best: help you to reach a greater well-being and quality of life while enjoying the journey!

Please help us spreading the word and share this one with 2 of your friends.

Thank you!

Ketty & Markus

Find here all our links 🔗
https://www.phygitalme.com/links/