Fitness, concentration, zest for life – your magazine for an active and healthy lifestyle

Ice bathing: What cold water does to you

Ice bathing is booming. What jumping into cold water really does for you, and how to get started safely.

The immune system in autumn: Why light and sleep are more effective than vitamin C

At the end of October, the clocks go back, and a few days later, half the office is sniffling. What daylight and sleep have to do with your immune system, why the sun no longer provides vitamin D at this time of year, and how you can make the most of that extra hour.

Tougher isn’t necessarily better: what two former professionals from South Tyrol advise amateur sportspeople

A good workout doesn’t have to leave you completely knackered. Siblings Michael and Kathrin Messner – former professional ice hockey and football players, now hosts at the Sporthotel Zoll in Sterzing – join forces with sports physiologist Dr Lutz Herdener to explain what amateur sportspeople can learn from elite athletes.

Zone 2 training in autumn: Why going slowly makes you faster

Autumn doesn’t forgive those who go flat out, but it rewards patience. What happens in your muscles and heart when you take it at a steady pace, how to find your zone without lab tests, and why Zone 2 works a little differently in the altitude chamber at the Jagdhof in the Bavarian Forest.

The most important training session in November is the break

You don’t get stronger through training, but through the recovery that follows. Find out why November is the perfect time for this and how the Krallerhof in Leogang approaches recovery using cold, light and oxygen in our CLOSE UP. With two longevity retreats in November for anyone who wants to delve deeper into the subject.

Salutogenesis: What really keeps us healthy

Medicine has always sought to understand what makes people ill. In 1970, a researcher posed the opposite question – prompted by people who, given everything they had been through, really ought not to have remained healthy. This reversal gave rise to salutogenesis. Why the term appears in almost every wellness brochure today, why it is almost always used incorrectly there, and what it actually means for you.

Qi Gong in the morning, metabolism assessment in the afternoon: Longevity at the Posthotel Achenkirch

A Shaolin master, a TCM doctor, a 175-square-metre gym and, since January, a Longevity Lab: at the Posthotel Achenkirch, all of this works together for the benefit of the same guest. Host Karl C. Reiter talks about measurements, experience and the biggest misconception surrounding the longevity hype.

Ten seconds faster after seventy minutes

At the Kaiserlodge on the Wilder Kaiser, someone films you whilst you’re swimming and running – and then tells you what’s going wrong. Philipp Zimmermann usually coaches athletes right up to Ironman level. We asked him which mistakes almost everyone makes, what can be changed in a single session, and why he sends some guests to a physiotherapist first.

Eight Celtic festivals a year – and a house that celebrates them all

The Celtic calendar features eight festivals. A house on Lake Bostal follows this cycle – right down to its architectural design. Mabon, the festival of harvest and balance, takes place at the end of September. It is precisely during these days that the autumn yoga retreat begins there.

Sports hotel in South Tyrol: trail running and strength training at the end of the Ridnaun Valley

At the far end of the Ridnaun Valley, the trails start right on your doorstep – and in the evening, a 20-metre-long infinity pool with views across the valley awaits. Why the Gassenhof, with its hosts Manni and Stefan, is a training destination with real character.

Yoga for athletes: flexibility as an underestimated factor in performance

Lifting twice your body weight off the floor, but struggling with a deep lunge: why flexibility is the underrated performance factor, what yoga does for your nervous system – and how to fit it into your training week without having to change a thing.

Wellness Hotel in Southern Burgenland: Reiter’s Supreme Regeneration

125 hectares of private countryside, a spa with three different types of water and over 40 exercise programmes a week: Reiters Supreme in Bad Tatzmannsdorf has made regeneration a way of life. And at the end of August, the Radiance Retreat distils everything the resort stands for into three days.

Active holidays on the Costa del Sol: Training in Estepona

Just before seven, Costalita’s promenade belongs to the runners, and the sea to the open-water swimmers. Why Estepona, with THE FLAG Costa del Sol, is a training destination with no off-season – featuring a gym with sea views, a seawater pool and a longevity programme based on five pillars.

Training in hot weather: performing at your best in the height of summer

Ten extra heartbeats per minute at the same pace – and yet you’re still in good shape. What heat does to your circulation, how quickly your body adapts to it, and why water is your best training partner in the height of summer.

Active holidays on Lake Thun: training between the lake and the mountains

The walk around Lake Thun starts right outside the hotel door, and the sandy beach is just fifty metres from your room. Why the BEATUS in Merligen is a two-speed training ground in summer – and what a 35-degree saltwater bath does to your legs.

HYROX: The trend sport that is turning the fitness world on its head

A hall, booming music, sweat and cheers. HYROX is competition for everyone - whether 25 or 65, beginner or athlete. What makes this trend sport from Germany so irresistible and why it is currently redefining the world of fitness.

Spring reset: what your body really needs now

There's something telltale about the first real day of spring - and your body isn't yet where your head already is. Find out what this means for your return to fitness in the new magazine article on hotelsINshape.

What I’ve learnt by getting almost everything wrong

I started too quickly, trained too hard, lacked patience – my journey into cycling was anything but perfect. It was only through a series of detours that I learnt how real, lasting progress is achieved. This story is about mistakes, setbacks and why perseverance is more important than talent.

Spring energy starts on your plate

Tired, sluggish, lacking vigour? This is often not due to training, but to your diet. How fresh food, sufficient protein and simple routines can bring your body back into balance - and why energy is created anew every day: on your plate.

Reformer Pilates – The fitness trend that redefines the body

In recent years, Reformer Pilates has established itself as a genuine fitness trend that is winning over enthusiasts worldwide. But what lies behind this unique Pilates workout, and why are more and more people swearing by it? In this blog post, you’ll find out where the trend comes from, how the training works and who it’s suitable for.

Fish with added value: Why trout, char and the like are real powerhouses

They provide valuable protein, healthy omega-3 fatty acids and essential vitamins – all whilst being low in calories. Those who choose fresh fish from local waters are not only doing their bodies a favour, but also enjoying a sustainable flavour of the highest quality.

Machines vs. free weights

Machines or free weights – which really gets you results? This article puts an end to the gym ‘religious war’ and shows you why it’s not the equipment that matters, but the system behind it. You’ll find out when free weights are unbeatable, why machines are often underestimated, and how to combine the two so that strength, muscle growth and progress finally become measurable again. In short: less ego, more results.

Get better without overdoing it – that’s how the best do it!

Autumn and winter are the ideal times to build up your stamina in a smart way. Moderate workouts strengthen your heart, metabolism and immune system – and get you ready for a great year of training.

The silent danger within the body: Why exercising whilst you have an infection can make things worse

Myocarditis, relapse, a drop in performance – if you train whilst ill, you risk more than just having to take a break.
Do you feel ‘not quite on form’, but still don’t want to take a break? Be careful: even light exercise whilst you have an infection can weaken your immune system – and put your heart at risk. Find out what happens in your body, what warning signs you should be aware of, and why rest is sometimes the wisest way forward.

The Power of Yoga: Origins, Effects and Why It’s So Good for Us

Where does yoga come from, what effect does it have on us, and why is it more than just a workout? Immerse yourself in this millennia-old practice that brings body, mind and soul into harmony – and discover why yoga is more relevant today than ever before!

The cold and flu season is approaching – here’s how to get your immune system ready for autumn

Cold weather, rain, the first signs of colds everywhere – and you still want to train and stay fit? Find out how to boost your immune system this autumn: with the right training, exercise in the fresh air, a nutrient-rich diet and a warming ginger tea that does more than just satisfy your sweet tooth.

Ready for ski touring: preparation, route and refreshment stop tips

Ski touring begins long before you take your first step in the snow. The Windau Valley shows just how preparation, good terrain and a great place to stop for refreshments all come together. Here you’ll find the key basics: training, the right tour – and the perfect spot to refuel.

10 reasons why fitness enthusiasts choose the right hotels when on holiday

Anyone who leads an active lifestyle doesn’t want to fall behind whilst on holiday. But there’s a world of difference between a token gym and a genuine training culture. Our hotelsINshape partner hotels show what really matters: from state-of-the-art fitness facilities to coaching and longevity programmes, right through to healthy eating and smart recovery. Here you’ll find out why these hotels offer far more than just relaxation – they make you stronger, healthier and fit for the long term.

A zest for life instead of the winter blues: here’s how to stay active!

Winter brings not only colder temperatures and fewer hours of sunshine, but also the risk that many of us may find ourselves feeling a bit down. But it doesn’t have to be that way!

The healthiest handful of your life: Why your body loves nuts.

“Small but powerful! Nuts are true superfoods and are packed with healthy fats, proteins and essential micronutrients. They support your heart, your muscles and even your brain. Find out which nuts you should eat regularly and why they should be a staple of your diet – read on!”

Staying fit through the autumn – boosting your immune system, enjoying good food & a training tip

Autumn provides everything your body and immune system need right now: pumpkins, mushrooms, nuts and berries are packed with vitamins, antioxidants and energy. Combined with a smart training programme and three delicious recipe ideas, you’ll stay strong, healthy and motivated – even as the days get shorter.

Slow is the new Strong – how Zone 2 training makes you stronger in the long term

Training doesn’t always have to mean going flat out. Whilst HIIT was long considered the be-all and end-all, the spotlight is now turning to an unassuming game-changer: Zone 2 training – pronounced ‘Zone Two’. Relaxed, steady, almost meditative – and yet perhaps the most important investment you can make in your health, endurance and longevity. Find out why the ‘quiet’ training zone is the foundation for true strength.

Series: What your body really needs

Our new nutrition series on hotelsINshape shows you how your body really works – and what you can do through targeted nutrition to boost your energy, aid recovery and support long-term health.
Well-researched, easy to understand and free from dogma. For anyone who wants more than just to feel full.

Longevity – the best time to stay young is now

Longevity isn’t something to be put off until later; it’s a decision we make from a young age. Gyms play a key role in this: they not only offer state-of-the-art training facilities, but also the expertise to support each individual’s body in its own way. Whether it’s strength, endurance or recovery – with the right support, small habits become a lifestyle that maintains vitality and quality of life well into old age.

Strong. Stable. Pain-free.

Often overlooked, but crucial to your performance: the deep muscles around your core, hips, legs and feet stabilise your entire body – with every movement. Training these muscles improves your posture, balance and power transfer, helps prevent pain and makes you more efficient in both everyday life and sport. Find out everything you need to know and which exercises really work in our new magazine article.

When a muscle suddenly seizes up

Cramps come on suddenly, are painful – and usually strike just when you least need them. But what really causes these muscle spasms? How can you prevent them – and what really helps in an emergency? This article explains the causes, offers sound advice and clarifies why even cucumber water and pedalling more gently whilst cycling can help.

Progress starts with a good coach

What are the real benefits of a personal trainer – and why do even professionals opt for personalised support? In our new magazine article, you’ll discover how targeted coaching can take your training to the next level. For beginners, advanced trainees and anyone who wants to train smarter rather than harder.

How exercise slows down the ageing of your cells

What if, with every run, every workout and every movement, you weren’t just getting fitter – but actually rejuvenating your cells? Regular exercise has a profound effect deep within your body: it protects your DNA, boosts your cells’ energy production and slows down the ageing process. In our new article, we explain how exercise works at a molecular level – in a way that’s easy to understand, well-researched and motivating.

New strength: plant-based, mindful, high-performance

More and more athletes are turning to plants rather than protein shakes – and for good reason. If you combine foods in the right way, you can get everything your body and mind need for endurance, strength and recovery from vegetables, pulses and the like. How does it work? We’ll show you here – with sound advice, practical tips for everyday life and some real ‘aha’ moments.

Bye-bye bread? How less can be more

For many people, bread is as much a part of everyday life as that first cup of coffee. Yet more and more people are consciously cutting it out – and report improved digestion, more energy and a more stable sense of well-being. What’s behind this trend? And how can you make the switch without feeling deprived?

Ready to move – Bringing more flow into your life through stretching

Stretching is more than just a compulsory part of your post-workout routine. When done correctly, stretching not only improves flexibility but also aids recovery, body awareness and mental clarity. Why it’s worth taking a moment to pause regularly – and how you can easily incorporate stretching into your daily routine.

Reset in Cell Mode – How Fasting Rejuvenates the Body

Eat less, regenerate more: Autophagy is the body’s own cell-cleansing process, which is activated by targeted periods of fasting – and has long since become more than just a health trend. Find out how mindful intermittent fasting boosts your fitness, concentration and recovery – and why summer in particular is the ideal time to get started.

Hypoxia as a training effect: What your body is really capable of at altitude

Training in the mountains challenges your body in a unique way – and rewards you with greater stamina, mental strength and an unrivalled sense of clarity. Read on to find out why exercise at high altitudes is so effective, what the sports medicine behind it really is, and how you can make the most of the benefits of high altitude.

What successful people do differently on holiday

Successful people use their time off differently: not to switch off, but to recharge. What you can learn from their holiday routine – and why “Offline. Please. Thank you.” is sometimes the smartest career move.

Stay cool, sleep soundly: how to get a good night’s rest despite the summer heat

If you stay active during the summer, you’ll need to adjust your recovery strategy. Sleep isn’t just a ‘nice-to-have’ – it’s a key factor in your performance, both physically and mentally. And the more consciously you structure your routine, the deeper you’ll sleep – even when it’s 28 degrees outside.

Fit and refreshed: How to make the most of your breaks this summer

Heatwaves, long training days and sleepless nights – if you stay active during the summer, you also need to learn how to recover properly. In this article, you’ll find out how active recovery improves your performance, what your body really needs right now – and why taking deliberate breaks can sometimes be the key to your greatest progress. With practical tips for hot days and a smart summer routine.

Stay cool, stay strong – here’s how to beat the summer heat whilst training

Sunshine is motivating – but if you’re planning to get active in the heat, you’ll need more than just good intentions. In this article, you’ll learn how to recognise heat stress, prevent it effectively and make your summer training both safe and productive. With sound advice on timing, hydration, electrolytes and sun protection – and a simple principle that often makes all the difference: respect your limits before they slow you down.

Fascia – The forgotten network of strength within your body

More flexible, stronger, pain-free: Your connective tissue determines your performance, posture and sense of well-being. Why fascia training is far more than just rolling – and how it can help you push your limits.

Outdoor workouts: More energy. More nature. More you.

The sun on your face, the wind in your hair, the earth beneath your feet – training outdoors is about more than just exercise. It’s about reconnecting with yourself. Every workout in nature gives you energy, clarity and that very special sense of freedom that you can only find in the open air. Discover how summer can become your best training partner.

Silent Retreats & Digital Detox: Switch off, find your feet – and reconnect with yourself

Those who never get a moment’s rest risk more than just exhaustion – they lose clarity, focus and mental stability. Silent retreats offer a radical alternative to constant availability: silence, simplicity and reflection. A powerful break for anyone who achieves a great deal – and wants to finally reconnect with themselves.

Strong from the Core – why your core is the foundation of health and performance

The core is far more than just a trendy fitness term: it stabilises the body, protects against injury and ensures efficient movement. Discover why targeted core training is the key to better posture, greater strength and inner balance – and how you can train it to the highest standard at our partner hotels.

Yoga for men: Recharge your batteries, stay flexible, think clearly

Yoga is more than just stretching – it’s the perfect balance to strength training, aids recovery and builds mental strength. Why more and more men are taking to the mat, what yoga does for athletes and how you can use it to improve your performance in the long term – read all about it in the magazine now.

Strong, healthy, self-determined – women’s new self-image

Strength training has long been more than just a fitness trend – it’s the new foundation of female strength. Why more and more women are turning to dumbbells, what this training does for your health, longevity and mindset – and how you can maintain this lifestyle even whilst on holiday.

Refresh yourself with an ice-cold treat, take a deep breath, and look visibly younger.

Cold therapy is a game-changer for anyone who wants more out of life – better performance, a healthier glow, greater balance. Find out why this trend from the world of elite sport is now making its way into the finest hotels.

Protein – what the body really needs and when it needs it most

Whether it comes from lentils, salmon or that post-workout protein shake – protein is the key building block for muscles, tissues and vitality. But how much protein does the body really need? What role do age, activity levels and supplements such as whey or creatine play? And how can you strike a balance between a natural diet and targeted supplementation? In this article, you’ll learn how to manage your protein intake wisely – for greater strength, better health and a better quality of life from 20 to 70.

From powerhouse to muscle reserve: how our muscle development changes between the ages of 20 and 70

Building muscle isn’t a question of age – it’s a question of strategy. Find out when your body builds muscle most efficiently, why muscle loss begins after the age of 50, and how you can stay strong and fit well into old age with targeted training and the right diet.

Magnesium – the underrated fuel for body and mind

Cramps, tiredness, nervousness? A magnesium deficiency is often to blame – and it goes just as unnoticed in athletes as it does in people under stress. In this article, you’ll find out why magnesium is more than just a mineral, which foods are particularly rich in it – and what to look out for when taking supplements to ensure you don’t end up with too much of a good thing.

Breathe yourself strong: the underrated superpower in sport

Breathe your way to fitness! The right breathing technique can significantly boost your sporting performance, speed up recovery and even help prevent injuries. Find out how conscious breathing can give you more energy – whether you’re running, doing strength training or practising yoga.

Longevity: The key to a long and healthy life

Staying healthy and full of vitality well into old age – but how? Science shows that it is not just our genes, but above all our lifestyle that determines this. Find out what role diet, fasting and the right nutrients play in leading a long and healthy life!

Nuclear energy for high performance

They may be small, but they pack a punch: seeds and kernels are packed with nutrients that’ll take your fitness and recovery to the next level. Omega-3, plant-based protein, antioxidants – all in their natural form and perfect for active people. Find out why these mini superfoods are so valuable and how you can incorporate them into your diet!

H2O – The power element that fuels your body!

Water is far more than just a thirst-quencher: it has a significant impact on your performance, recovery and general health. But how much water do you really need? What minerals does it contain, and is that enough? Find out why proper hydration – especially for athletes – is essential and what you should bear in mind.

7 life hacks for better fitness and vitality

A stressful daily routine, little time for exercise and an often unhealthy diet. But with a few simple life hacks, you can boost your fitness and wellbeing enormously. Here are seven effective tips you can put into practice straight away.

Seven compelling reasons why a gym can change your life

Would you like to feel fitter and healthier? The gym is the perfect place to build muscle and make a positive change to your life – whether you’re a beginner or already fit!

Detox & Energy: Dietary tips for an active start to spring

Spring is the perfect time to give your body a boost! But rather than radical detox regimes, a targeted diet is far more effective at boosting your metabolism and energy levels. Find out here which foods really do the trick, how to nourish yourself with nutrient-rich, vitality-boosting foods – and why water, ginger and the like are real game-changers!

Lose belly fat and start the spring in better health!

A healthy lifestyle combining exercise and a balanced diet helps to reduce visceral fat in the long term and lower the risk of serious illnesses. Now is the perfect time to get active and start the spring on a healthy note!

More muscle, less fat: the metabolism booster

Muscles are real calorie-burners! Find out why building muscle boosts your metabolism, helps you lose fat and keeps you fit in the long term in our scientifically backed report.

The hangover-prevention programme for the festive season

Advent, New Year’s Eve and perhaps one or two drinks too many? If you wake up the next day with a headache, nausea and dizziness, we’ve put together the best hangover tips for you.

Sleeping well on holiday and whilst travelling – How to get a good night’s sleep wherever you are!

Unfamiliar beds, jet lag or noise? Don’t worry! With these simple tips, you’ll enjoy a deep and restful sleep even when you’re away from home.

Biohacking – The art of realising your full potential!

Sleep, diet, exercise, breathing – if you know which levers to pull, you can specifically boost your energy levels and get both your body and mind into top form. Biohacking is more than just a trend: it is the clever combination of modern science, traditional knowledge and personal transformation.
Whether in everyday life, whilst travelling or on a retreat – targeted biohacking makes health measurable and performance tangible.

Small nutrients, big impact: vitamins and minerals for your health. Save 20% now!

Vitamins and minerals are micronutrients that the body needs every day to stay healthy and function properly.

Trend Watch: Hybrid Fitness

Hybrid Fitness combines the flexibility of online workouts with the benefits of in-person classes at the gym, offering a flexible, personalised training programme to suit all lifestyles – ideal for working people, families, travellers and those new to fitness.

Mind Fitness: Train your mind, not just your body!

In our hectic world, mental strength is more important than ever. How to take your mental fitness to the next level!

The ABCs of Strength Training

There are numerous ways to train your muscles. But what do the different terms mean? How do isometric and concentric training differ, and what is HIT all about?

Live healthily, stay healthy: the best strategies for an active, happy and long life

A healthy lifestyle helps keep many illnesses at bay! By making changes to our lifestyle, diet and habits relating to substance use, we can minimise the risk of illness.

10 basic rules for successful fitness training

Do you want to make your training a long-term success? Then stick to a few simple rules. We’ve put together ten of the most important dos and don’ts for you here.

Strength training: Stay strong at any age

Find out why strength training can change your life at any age. Now is the time to stay strong and healthy!

Ready for a treat: Leo Trixl’s sustainable fish farm in the Kitzbühel Alps

Discover how the Trixl family in Fieberbrunn produce delicious fish specialities using sustainable methods. A real treat that’s sure to delight!

Food for health and a good mood

A healthy, balanced diet can do much more than simply boost the immune system. It also contributes to vitality, glowing skin and a healthy state of mind.

Losing weight for good

The best way to lose weight permanently is through a combination of exercise and a healthy diet. Strength and endurance training, combined with a healthy diet, are essential for achieving long-term success.

Vitamin D: A small vitamin, a big impact

Vitamin D strengthens bones, the immune system and your mood. Find out how sunshine, diet and supplements can help prevent deficiencies – especially during the darker months!

Motivation starts with a goal

Sometimes it takes a profound realisation to set yourself new goals, or how meeting an old man showed me a new direction.

Ready for ski touring: preparation, route and refreshment stop tips

Ski touring begins long before you take your first step in the snow. The Windau Valley shows just how preparation, good terrain and a great place to stop for refreshments all come together. Here you’ll find the key basics: training, the right tour – and the perfect spot to refuel.

Good morning, Superkraft – what your muesli can really do

A good muesli is much more than just breakfast – it’s your energy booster, a source of fibre and a protein partner for an active day. Find out why homemade muesli is so good for you, what to look out for – and discover our favourite crunchy recipe with nuts, fruit and yoghurt!

Beetroot and fennel salad with feta and pine nuts

Fresh, healthy & packed with energy: our beetroot and fennel salad with feta and pine nuts is a real nutritional powerhouse. Perfect for anyone who’s health-conscious but doesn’t want to compromise on flavour!

Fresh, light, energising: that’s what summer tastes like for active people

Whether it’s after a trail run or before your next SUP trip – your summer calls for more than just a salad. In this article, we’ll show you how to recharge your batteries with fresh, nutrient-packed ingredients – and share two legendary recipe ideas that taste as good as they are good for you. For everyone who loves exercise – and good food even more.