Workshop "THE GOLDENBODY METHOD"

During this one-day workshop, I would like to familiarize you with the Goldenbody method. I will share my knowledge and dispel common myths.

The workshop is designed to leave enough space for your individual questions and needs. Therefore, the schedule below only serves as a possible structure.

Materials you should bring with you: writing utensils, water bottle, optionally laptop.

Clothing: Comfortable clothing, does not necessarily have to be sportswear.

Language: The workshop will be held in Swiss German.

Date: 9.6.24

Start: 8:00-12:00 and 13:00-16:00

The confirmation of your order counts as a ticket.

Nutrition

• Basics of nutrition:
• Macronutrients (carbohydrates, proteins, fats) and their role in the body.
• Micronutrients (vitamins, minerals) and their importance for health.
• Calorie balance:
• Energy balance and weight loss: calorie intake vs. calorie expenditure.
• How to achieve negative energy balance to lose weight.
• Food selection:
• Nutrient density vs. energy density: Choosing foods that provide a lot of nutrients per calorie.
• Tips for choosing wholesome, unprocessed foods (learn how to read nutritional tables correctly).
• Portions and portion control:
• How to correctly estimate and control portions.
• Avoiding excessively large portions and being aware of portion sizes.
• Eating habits and behavior:
• Mindful eating: eating consciously and slowly to better perceive feelings of hunger and satiety.
• Identifying emotional eating triggers and strategies to deal with them.
• Practical tips and recipes:
• Meal planning and preparation.
• Healthy recipe ideas and cooking techniques to promote weight loss.
• Long-term sustainability:
• Developing long-term, healthy eating habits.
• Dealing with setbacks and the importance of patience and perseverance.

training

• Basics of training:
• The importance of physical activity for weight loss and overall health.
• Differences between aerobic and anaerobic training.
• Supercompensation
• Cardiovascular training:
• The benefits of cardiovascular exercises like running, cycling, swimming for fat burning and cardiovascular system.
• Tips on intensity and duration of cardiovascular training for maximum results.
• Resistance training:
• The role of resistance training (strength training) in building muscle mass and increasing metabolism.
• Exercises to strengthen different muscle groups and their importance for weight loss.
• Interval training:
• Concepts and benefits of interval training for burning fat and improving fitness.
• Various forms of interval training, e.g. HIIT (High Intensity Interval Training), Tabata.
• Training planning and progress measurement:
• Creation of an individual training plan based on goals, schedule and fitness level.
• Methods for measuring and tracking progress, such as weight loss, improvements in fitness and body composition.

Body type

• Introduction to body types:
• Explanation of the different body types.
• Describe the typical characteristics of each body type, including metabolic rate, body type, and tendency to accumulate fat.
• Identifying your body type:
• Methods for determining one's body type based on physical characteristics, behavior, and responses to exercise and nutrition.
• The importance of individual differences in the development of lifestyle strategies.
• Adapting your diet to your body type:
• Recommendations for optimal macronutrient composition and calorie intake based on individual body type.
• Tips for choosing foods and meal plans that support metabolism and weight loss.
• Training strategies for different body types:
• Suitable training types and intensities for every body type to build muscle mass, increase metabolism and burn fat.
• Taking individual fitness goals and preferences into account when developing training plans.
• Lifestyle adjustments:
• Strategies to adapt lifestyle to individual body type, including sleep habits, stress management and recovery practices.
• Long-term weight management strategies:
• Developing a holistic approach to long-term weight loss success that takes into account the individual needs and characteristics of each body type.
• Tips for long-term weight maintenance and avoiding the yo-yo effect through sustainable lifestyle changes.

Relaxation / Regeneration / Mindset

• Sleep and rest:
• The importance of adequate sleep for weight loss and health.
• Tips to improve sleep quality and promote a restful night's sleep.
• Stress management:
• The effects of stress on the body and weight loss.
• Relaxation techniques such as meditation, breathing exercises and progressive muscle relaxation to manage stress.
• Active recovery:
• The importance of breaks and recovery periods between training sessions.
• Active recovery methods such as yoga, stretching and gentle exercise to promote regeneration.
• Massage and self-care:
• The benefits of massage and other forms of self-care for the regeneration of muscles and tissues.
• Tips for self-massage and using massage devices to relieve tension and promote relaxation.
• Active recovery strategies:
• Various forms of active recreation activities such as walks in nature, light swimming or cycling.
• How to incorporate active rest into your daily lifestyle to support your body and refresh your mind.
• Self-care and mindfulness:
• The importance of self-care and mindfulness for health and well-being.
• Practical tips for integrating self-care into everyday life and promoting a positive self-image.

If you are unable to attend the appointment, the ticket can be transferred to another person. A refund of the ticket price is not possible.