Upgrade Yourself

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10x your business by starting with your health | Helping entrepreneurs to be more confident & energetic, one bite at a time.

Hey there, thanks for stopping by my profile!

🙋🏻‍♂️ For my TL;DR buddies ↓

I started with business education, but life took a turn towards nutrition. Battling health problems, I have crafted an innovative way to improve my relationship with food. Now rocking as a nutrition advisor and making healthy eating easy for entrepreneurs.

Here's the extended version:

🎓 Education in Finance, Life in Nutrition.
Despite coming from a finance and accounting background academically and having worked in various business sectors in my mid-20s, I have dedicated my life to nutrition and wellness. 

My interest in nutrition began when I found myself falling sick frequently during early adulthood. 

Determined to optimize my immune system, I conducted research and experimented with different diets, refining my approach over the years. 

Today, my innovative approach to nutrition has enabled me to coach the CEOs and founders across the world.

⭐️ Upgrade Yourself, Love Yourself
My team and I believe that healthy eating should be accessible to high performers, allowing them to unleash their full potential and further grow their businesses.

It all starts with understanding what you put into your body.

We aim to empower you to make informed decisions about your food choices, so you can upgrade your eating habits, achieve a healthier lifestyle and enjoy your wealth more.

🧠 Empowering Health Is Controllable
With the increasing awareness of the role of food in maintaining health, including brain and mental health.

It is crucial for people to be aware of the issues in the current ecosystem in our well-being.

Our ultimate goal is to inspire and motivate executives and founders towards a healthier lifestyle while they grow businesses.

We've successfully helped entrepreneurs despite busy schedules (or no time) to:
- 𝐋𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐢𝐧 𝐰𝐞𝐞𝐤𝐥𝐲 𝐛𝐚𝐬𝐢𝐬. 
- 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐥𝐞𝐯𝐞𝐥 𝐭𝐨 𝐞𝐧𝐣𝐨𝐲 𝐥𝐢𝐟𝐞 𝐛𝐞𝐭𝐭𝐞𝐫.
- 𝐁𝐞𝐭𝐭𝐞𝐫 𝐟𝐨𝐜𝐮𝐬 𝐢𝐧 𝐰𝐨𝐫𝐤 & 𝐥𝐢𝐟𝐞.
- 𝐌𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐠𝐨𝐨𝐝 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐛𝐢𝐭𝐬 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐝𝐢𝐞𝐭 𝐚𝐧𝐲𝐦𝐨𝐫𝐞. 
- "𝐂𝐨𝐚𝐜𝐡𝐥𝐞𝐬𝐬" 𝐢𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐛𝐢𝐭𝐬, 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 & 𝐦𝐞𝐚𝐥 𝐩𝐥𝐚𝐧.
- 𝐌𝐨𝐫𝐞 𝐦𝐨𝐧𝐞𝐲 𝐭𝐨 𝐞𝐧𝐣𝐨𝐲 𝐦𝐨𝐫𝐞 𝐢𝐧 𝐥𝐢𝐟𝐞 𝐰𝐢𝐭𝐡 𝐠𝐨𝐨𝐝 𝐡𝐞𝐚𝐥𝐭𝐡.

If you want to learn more about how and what we do, check out our website: 
👉𝐰𝐰𝐰.𝐮𝐲-𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞.𝐜𝐨𝐦

Ray Hau

I help ambitious professionals 40+ get strong, energized, and calm through holistic fitness → functional strength & mobility, the med method, and somatic stress release

I used to be a high-performer stuck in a low-performance body.

→ Back stiff.
→ Mind foggy.
→ Chest tight.

My friends would say, I was “fine.”
In practice, I was fraying.

That was me at 35.

One morning, I caught myself in the mirror. 
Slouched, hollow-eyed, barely breathing deep without discomfort.

I had success. I had money.
But I didn’t have myself.

That slow burnout nearly took it all.

So I made a choice: not just to heal my body, but to upgrade it.

For 8+ years, I immersed myself in:

→ Functional strength
→ Mindful mobility
→ Breathwork, somatics, nervous system regulation

Slowly, I rebuilt my energy, my resilience, and my presence.

Now, at 44, I feel sharper, calmer, and stronger than I did in my 20s.

And that’s what I help my clients unlock, too.

Here's an example…


A client, James, is a consultant constantly on the road.

Dinners with clients. Long flights. Stress stacking up. He thought fitness meant “go hard or go home,” but that approach left him drained.

We built him a plan using our LUC Framework for functional strength, Mediterranean-inspired nutrition swaps he could make anywhere in the world, and nervous system resets he could do in 10 minutes between calls.

Now he bikes and hikes with his kids on the weekends (something he thought was behind him).

Over the past decade I found…


Most people don’t need more discipline.

They need a system that integrates fitness, food, and stress regulation into their daily life.

That’s what I do. Together with Ketty.

We help ambitious, driven people build body-first holistic fitness & health so they can keep showing up strong, sharp, and steady → at work, at home, and in life.

Less stress.
More energy.
Deeper presence.
Sharper performance.


How we can work together:

1) 1:1 Coaching → personalized holistic fitness integration
2) Online Course → remove restrictions + get pain-free
3) Executive & Team Coaching → holistic fitness for performance-driven teams

If you think this is “wellness,” it’s not.
This is about building the body you need for the life you want.

A regulated nervous system.
Energy that lasts the whole day.
A body that feels free, strong, and reliable.

That’s your unfair advantage → in business, leadership, and life.


Curious where to start?

I recommend starting with our 5-Day Holistic Fitness Email Course (scroll to top).
Alternatively, send me a DM with “STRONG” and let's see how I can help.

Or explore: https://theenergylab.co

Let’s build your strongest, clearest, and most resilient self… from the body up.

— Markus

Markus Kneissl

Most people sit too much and move too little

Let’s change that:

Why? 

Because it takes a toll on your body and mind:

1. Weight gain
↪︎ A sedentary lifestyle slows down your metabolism and makes it harder to maintain a healthy weight

2. Mental fog
↪︎ Lack of movement reduces blood flow to the brain. And that affects focus, clarity, and cognitive performance

3. Lower energy
↪︎ Inactivity drains your overall well-being. That’s why you feel sluggish and unmotivated

The good news…

You can turn this around with just a few minutes of movement each day.

Use my:

Full body at home mobility routine 💪🏻

5 short mobility movements
to make sure you are moving today!

1️⃣ Repeat each exercise 10 times
2️⃣ The whole cycle 3 times 

And you have a complete at home movement session.

Done in under 15 minutes with maximum results. 
You don't even need gym equipment
(only your body 😉)

Have a great active weekend!

— Markus

📌 Save this so you don't lose it for tomorrow morning.
♻️ Share with someone who needs to start moving more!

Stress lives in your body, not your mind

Here's what most people get wrong:

They think stress is all mental.

Something you can "think" your way out of. 

But stress is a physiological response. 

When you experience stress, your body floods with cortisol + adrenaline. 

Your heart races. 
Your muscles tense. 
Your nervous system shifts into survival mode.

This is the stress cycle
… and it's meant to be completed.

In nature, animals shake, run, or release the tension after a threat passes. 

But we? 

We sit in meetings. 
We suppress. 
We carry it forward.

That's why you can meditate, journal, and "think positive" all you want…

But if the stress is still stored in your body,
it's not going anywhere.

The solution? 

Move it out.

Discharge it through your body. 

Dance.
Shake. 
Breathe deeply. 
Go for a walk. 

Do anything that signals to your nervous system: 
"The threat is over. You're safe."

I worked with a 53-year-old executive who hadn't slept well in years. 

He was sharp, driven, always "on." 
But his body was holding decades of unprocessed stress.

We didn't fix his schedule. 
We helped him close the loop.

✅ Within weeks, he was sleeping 7–8 hours. 
✅ Restful. 
✅ Recharging. 
✅ Finally at peace.

Your body remembers what your mind forgets. 

And until you let it release…

You'll keep carrying what's already behind you.

Will you try this tonight?

— Markus

A weird thing I do to release stress & tension

The Silent Scream

The fascia rebalancing technique no one ever taught you
(but your body has been waiting for)

Often, you’re not “stuck.”
You’re compensating.

In your:

→ Head
→ Shoulders
→ Spine
→ Hips
→ Feet

Your body is holding outdated patterns,
but no one showed you how to update them.

This isn’t random tightness.

It’s learned compensation + fascial adhesion.

The Silent Scream Reset gently decompresses the fascia, rebalances tension patterns, and teaches your nervous system a new, more efficient way to organize itself… the place where your body stores old movement habits and postural compensations.

That’s why when you try this, you might:

☑︎ Feel taller instantly
☑︎ Notice better balance
☑︎ Move with newfound fluidity
☑︎ Sense your body reorganizing
☑︎ Experience effortless breathing

This is your nervous system learning.

Rebalancing.
Restructuring.
Transforming.

If you haven’t tried this yet, you’re missing one of the simplest yet most powerful fascia restructuring tools your body already recognizes.

And if you feel the difference, consider following me for more.

Have a great weekend my friends!

— Markus

———

P.S. Want to learn the exact system we coach high-performers to Get Fit, Stay Energized, and Feel Calm w/o gyms, restrictive diets, or hours meditating? Access our 5-day Holistic Fitness Email Course: https://lnkd.in/ecfm49Cj

E. wanted to drop 12kg (24lbs) and have more muscle

But he couldn't do a single floor push-up

The biggest mistake?

Jumping into advanced exercises before building foundational strength.

Most people think they need to do traditional push-ups right away. 

They push too hard, get frustrated, and quit.

Here's what we did differently:

We started with progressive overload:

→ Week 1-3: Wall push-ups
→ Week 4-6: Table push-ups
→ Week 7-9: Bench push-ups
→ Week 10+: Floor push-ups

We met him where he was and built from there.

The result after 3 months:

✅ 6kg (12lbs) down
✅ Significantly stronger
✅ Doing proper floor push-ups with confidence

But here's what matters most...

E. told us: "I can see that my body is changing. I feel more confident. More ME."

That's the real transformation. 

Not just physical strength, but the confidence and self-respect that comes with showing up for yourself every day.

Progress isn't about doing everything perfectly from day one.

It's about starting where you are and building consistently.

So... how's your strength and confidence?

Move your body. Calm your mind. Thrive in life.
— Markus

P.S. If you want results like E. and work with me and Ketty send me a DM or comment STRONG.

My 54-year-old client couldn't squat down to pick up his briefcase.

His doctor blamed "natural decline."

I taught him one movement. 
A deep squat. 2 minutes daily.

8 weeks in, he's squatting ass-to-grass pain-free.

Here's why this one exercise can change your life:

Deep squats undo what sitting does to your body:

1) Hip flexors that won't extend

Sitting keeps your hips at 90 degrees for hours. Deep squats force full hip extension and flexion. Your body remembers how to move again.

2) A spine that's locked up

Your thoracic spine needs rotation and extension. Desk work kills both. Deep squats restore spinal mobility through loaded movement.

3) Ankles that can't dorsiflex

Stiff ankles create knee problems and limit movement patterns. Deep squats force ankle mobility while building strength simultaneously.

4) Shoulders rounded forward

Laptop posture collapses your chest. Proper squat form with arms extended overhead opens everything back up.

5) A core that doesn't engage

Most stretches are passive. Deep squats demand core activation under load. That's how you build real stability.

The thing is…

You spend 10+ hours locked in one position.
You need 2 minutes in the exact opposite.

Works best if you do this every hour.

Most will scroll past this.
Some will try it twice and give up.
The 1% will make it non-negotiable for 60 days.

Your body keeps the score.
Choose wisely.

💪🏻 Who's committing to this starting today?

— Markus

Ever feel like there's a tight band squeezing around your head?
Like someone's pressing their thumbs into the base of your skull?
That's a tension headache.

And if you've ever had one, you know how draining it can be.

You can't focus.
You can't think clearly.
You just want it to stop.

Here's what most people do:

They reach for painkillers.
They dim the lights and hope it passes.
They push through and try to ignore it.

But here's the thing…

Most tension headaches don't start in your head.

They start in your neck.

Those small muscles at the base of your skull?

When they get too tight, from stress, bad posture, or hours staring at screens, they squeeze the nerves and restrict blood flow to your head.

That's when the pain intensifies.

Behind your eyes.
Across your forehead.
Wrapping around your temples.

So what actually helps?

A simple neck stretch.

It relaxes those tight muscles.
It brings blood flow back to your head.
It takes the pressure off the nerves.

And the relief?
It's almost immediate.

✅ Less pain
✅ Better movement
✅ Headaches that happen less often

Try it next time you feel that pressure building.

Your head (and your day) will thank you.

Move your body. Ease your pain. Thrive in life.
— Markus

Disclaimer: This is educational content only, not personalized medical advice.

"I'm 53. Is this 12kg of belly fat just my new reality?"

It’s a heavy feeling. 

It’s the frustration of feeling your body slow down just as your career should be hitting its peak. 

I get it.

You yearn for the freedom to move.
To lead. 
To live without that physical "weight" holding you back.

The hard truth? 

Most people stay stuck because they try to out-diet a high-stress lifestyle. 

The thing is:
You cannot starve away a nervous system that thinks it’s under constant pressure.

For my clients who are actually making it happen?

They simply decided to prioritize energy over everything else.

And the path is simpler than you think:

1) Train for function: 
Make your body capable of the life you want to lead.

2) Master composition: 
Focus on eating for your goals and fasting when your body actually asks for it.

3) Move the stress: 
Use physical movement to flush the "head noise."
That way it doesn't manifest as physical tension.

Fast forward 3 months: 
You aren't just lighter; you're sharper. 
You’re navigating complex meetings with a level of calm confidence that was missing before.

Take L., for example. 
In 90 days, he dropped 6kg (12lbs).
He increased muscle and strength.
And reclaimed his peace of mind. 

Yesterday, he told me: 
"Looking back to where we were in November, I did not know this was possible."

I got a bit sentimental when I read this.
Because, it’s not just about the scale. 
It’s about the person you become when you stop carrying the weight of the past.

How much weight are you carrying from your past?

Move your body. Drop the weight. Thrive in live
— Markus

That deep hip release you’ve been looking for? 

This is it.

Most of us really REALLY need to stretch and strengthen our hips more, especially if you sit for long periods.

Why?

If you sit all day, the hip flexors get tight.

They “shorten.” 

And it is not only uncomfortable but can actually impact other areas of the body.

Like knee pain.
Low back pain.
Foot & ankle pain.
Hamstring pain & imbalances.

Save this video to try at home or during a work break!

Move your body. Release your hip. Thrive in life.
— Markus

If you travel often for work, 
this is for you ↓

Most of my clients travel often.

By plane, by car, or by train.

The thing is, their health and fitness routine must survive those busy weeks.

Chances are that where they go they don’t always find the perfect conditions. Or a gym. Or the most healthiest restaurants.

So what to do?

We work with what we have.

Because traveling 52 countries and living in 8 of them has taught me one thing: resourcefulness.

Take the exercise in the video.

This turns your suitcase into a functional training tool that builds real-world strength.

What You’re Training:

→ Shoulders & Core: 
The overhead press engages your deltoids while your core stabilizes the uneven load

→ Full-Body Coordination: 
Lifting from ground to overhead recruits legs, back, arms, and stabilizer muscles

→ Functional Strength: 
This mimics real-life movements; perfect for everyday tasks like lifting groceries or moving furniture

The Benefit: 
You train your body to handle awkward, real-world loads with confidence. When you can press a suitcase overhead 10 times, lifting luggage into overhead compartments becomes effortless!

Try it before your next trip and let me know how it feels!

Have a great week!

— Markus

Your tight hips aren’t the problem ⬇️

Most people try to stretch their way out of pain.
But that’s a temporary fix. 

If your hips don't move?
Your lower back has to pick up the slack. 
That’s why you’re always stiff.

To "fix" it, we don't just need "stretching"… 
we need active mobility. 

We have to teach the hip joint to rotate properly so your spine can finally relax. Simultaneously, we teach the nervous system an increase in range of motion. In safety.

Try this: 
1) Sit like this.
2) Tap your heel to the floor.
3) Then your knee. 

The key is to keep your foot suspended the whole time. 
Don’t let it rest. 

You'll feel the deep stabilizers in your hip start to fire.

Do 10 reps on each side daily. 

Save this so you don't forget the form.
♻️ Share with someone who complains about tight hips.
🔔 And follow for more mobility tips.

Move your body. Feel the safety. Thrive in life.
— Markus

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Markus Kneissl

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The Battle

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Performance Score.css-goub6s{font-size:var(--chakra-fontSizes-md);font-weight:500;color:var(--chakra-colors-gray-600);display:block;margin-top:var(--chakra-space-1);}Markus Kneissl's LinkedIn Performance

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