Fresh sea air, the sound of the waves Nutrition, exercise, stress prevention and yoga in the Baltic seaside resort Graal-Müritz

How can we stay healthy and capable for as long as possible?

What if we could stay one step ahead of high blood pressure, diabetes and joint problems?

Three diagnoses that do not depend on fate, and far less on our genes than we think.

Our educational holiday combines well-founded health knowledge with targeted exercise in nature. Both work together and form the basis for long-term performance capacity and stable health, including with regard to a longer working life and increasing demands in everyday work.

When the wind drives the rustling waves onto the beach and blows through our hair, we are right in the middle of it, walking along the beach, learning and breathing deeply.

Seminar content

Cardiovascular & metabolism Scientifically founded strategies for prevention and strengthening Risk factors do not add up, they multiply. That is why every change is worthwhile.

• Demographic change & healthcare costs Every third German dies of cardiovascular disease, and 80% of these deaths would be preventable. They cause costs of 46 billion euros per year in Germany; prevention is also a societal necessity.
• Understanding the DASH diet The most thoroughly researched dietary approach to preventing high blood pressure, as effective as a blood pressure lowering medication.
• Nitric oxide (NO) The most important vessel-dilating messenger substance of our body. Let us learn to use it in a targeted way.
• Preventing type 2 diabetes About every second case of type 2 diabetes would be preventable through lifestyle changes. How concrete changes in everyday behavior lower the risk of illness.

Back & joint health Exercises and knowledge for a pain-free musculoskeletal system What we do or fail to do every day determines our back health more than our age or our genes.

• Back pain as a common disease 80% of all adults are affected. It is the most common cause of incapacity for work and early retirement.
• Breaking the fear-avoidance behavior Why protective posture intensifies pain and movement is the key, avoiding chronification.
• Recognizing muscular imbalances Shortened hip flexors, weak core muscles: typical patterns from desk work, movement in the office.
• Anti-inflammatory nutrition How omega-3 fatty acids and secondary plant compounds support joint health.

Stress reduction Relaxation techniques for more inner calm Stress drives not only the pulse but also, in the long term, blood pressure. Relaxation is not wellness, but medicine.

• The modern world of work Constant availability, work intensification, insecure employment: the modern working world produces stress faster than prevention programs can reduce it.
• Physiological classification Acute and chronic stress reactions, the connection between stress, blood pressure and health, nature and movement as balancing resources.
• Activating the vagus nerve Breathing techniques for switching over to the parasympathetic nervous system.
• Nature as a resource Evidence-based effects of movement in green spaces on stress hormones and recovery.

Movement Hiking, yoga and relaxation methods in nature Prevention does not begin in the fitness studio, but with every step, every movement and every posture of everyday life.

• Lack of exercise as the norm Only 23% of adults reach the WHO recommendation of 150 minutes of moderate activity per week. Lack of exercise is not an individual weakness but a societal norm.
• Walking, hiking, mobilizing joints Everyday movement that strengthens the cardiovascular system and prevents back complaints.
• Yoga and gymnastics Combining flexibility and strengthening, as an impulse for everyday life.
• Relaxation and mindfulness exercises As methods for stress reduction and body awareness.

Practical tools for everyday life Practical methods for the working day Every small step counts. Health arises in the moments between the big resolutions.

• Sadly true Studies show that without support, only 10-20% of what is learned reaches everyday life. In this course you receive concrete tools for transfer.
• Impulses for every area of life Movement at the workplace, nutrition on the go, short relaxation in between: practical strategies that fit into real everyday life.
• Variety instead of one-size-fits-all From mobilization exercises to mindfulness impulses to nutrition tips: find out what works for you.
• Handout for home All exercises, checklists and tips from the seminar week, bundled to take home and continue using.

Understanding & changing Knowledge as the key to sustainable prevention Good theory is the best practice. Those who understand why something works are more likely to stick with it.

• Health literacy Health literacy influences how people make decisions about their health, how they use preventive offers, understand and apply therapies, or navigate the healthcare system.
• Background knowledge On nutrition, movement and relaxation, for health and vitality at work and in everyday life.
• Salutogenesis Antonovsky's concept: what keeps us healthy? The sense of coherence as a protective factor in working life.
• Motivation vs. habit Why willpower is not enough and how routines develop.
• Securing transfer The 72-hour principle, the WOOP method and buddy system, follow-up discussion.

“Staying on track made easy” In the weeks after the seminar we will support you with short impulses by email, so that good intentions become real habits.

Who is this course for?

For working professionals who want to know not only in theory what keeps us healthy, but who want to experience it directly and integrate it into their everyday lives.

Our educational units take place outdoors. We are out together, and between the hikes the program continues. The seminar day lasts around 6.5 hours, and we are back at the hotel around 3:30 to 4 p.m. During this time, the legally required teaching time is fully delivered and used exclusively for seminar content.

Funding option: Participants from Rhineland-Palatinate can receive a subsidy of 60% of the course fee through the QualiScheck. The funding application must be submitted before registering for the seminar.

Accommodation and meals

• A family hotel, 300 m from the beach
• 4 overnight stays + breakfast
• Large, bright rooms
• Sauna for a usage fee

Culinary delights and more Dinner in the restaurant à la carte or from the buffet or rather a tasty fish roll to go?!

Why Graal-Müritz?

Graal-Müritz, nestled between the Baltic Sea and the expansive Rostock Heath, shows its special character in October.

Golden light, up to eight hours of sunshine, temperatures around 23 degrees. The forest glows, and the sea invites you once more. And whoever looks up sees thousands of cranes setting off in majestic formations for their winter quarters, a natural spectacle that leaves no one unmoved.

The right surroundings to pause.

We warmly invite you.

Tip: Extend your stay by a few days to explore autumnal Graal-Müritz at your leisure.

Your instructors

Annett Klepsch Dipl. health and nursing scientist Resilience trainer Nurse

Annett Klepsch develops and leads practical seminars focusing on self-care, nutrition, exercise and motivation. Her aim: to strengthen people so they can shape their health actively and consciously.

• Over 35 years of professional experience as a nurse
• More than 15 years of training nursing professionals
• Still enjoys passing on knowledge and constantly has new ideas.

Jens Mewes Fasting leader, waldbaden (forest bathing) course leader Dipl. agricultural engineer

Jens Mewes accompanies participants with calm and practical closeness. His strength: translating theoretical knowledge into routines that work in everyday life.

• Certified fasting leader
• Passionate cook
• Well-founded knowledge of nutrition and prevention

Timetable

We begin the courses on Mondays in the morning and end on Friday early in the afternoon. Occasionally we will also meet in the evening.

What do I need to bring?

This depends on the course. As a rule, you will need comfortable clothing for movement sessions, writing materials and, if applicable, weatherproof clothing for outdoor activities. You will receive the exact information in your booking confirmation.

What about allergies or intolerances?

Please state any allergies or intolerances when booking. We will pass this information on to the venue and ensure suitable meals.