Create Healthy Habits - For Lasting Change


Restrictive fad diets. Extreme workouts. Push Up Challenges and Weekend Detox... all promising incredible results in no time.

You’ve probably tried things like that in the past. And you’ve concluded that they simply don’t work in the long run. Incremental daily improvements, on the other hand, help to build sustainable and healthy change.

  • We always start with assessing your current abilities, challenges and opportunities. Then we provide a strategy to help you move, eat and live in a way that works for your body, and your life.

  • We break your long term project down into small daily practices that add up to substantial changes over time. Focusing on what's in front of you and achievable from day to day will improve the quality of your life now and in the future.

  • A plan is a plan is a plan... but even more important than starting out on the right foot and keep going, is to continuously monitor the process and adapt if necessary. We are here to support you on your journey.

  • We remove the guesswork and give you direction, accountability and individual support every step of the way. We help you stay consistent and resilient no matter what life throws at you.

Course Curriculum

  • 1

    Welcome

    • Welcome Message

    • How to use this platform! Please watch ☝️
  • 2

    Week #1

    • Week #1 - What to do ☝️

    • Week #1 - Easing into it...

    • Week #1 - Practice No.1 // Take action

    • Basic Movement Protocol

    • Self Assessment: Standing Posture

    • Follow Along Warm Up - Beginner Level - Short (7mins)

    • Push Ups - Exercise Demonstration

    • Rows - Exercise Demonstration

    • Lunges - Exercise Demonstration

    • Side Lunges - Exercise Demonstration

    • Bodyweight Squats - Exercise Demonstration

    • Wall Press Sit Ups or Save your Abs - Exercise Demonstration

    • Bridges - Exercise Demonstration

    • Week #1 - Check In
  • 3

    Week #2

    • Week #2 - Congrats on your first steps, now let's move on

    • Week #2 - What to do ☝️

    • Week #2 - Easing Into it, Part #2

    • Week #2 - Active Recovery

    • Self Assessment: Breathing

    • More Resources For You

    • Achieve your Goals - Skills, Practices & Actions

    • Week #2 - Check In
  • 4

    Week #3

    • Week #3 - Of Body And Mind

    • Week #3 - What to do ☝️

    • Week #3 - Practice No.2 // Focus On Alignment

    • Self Assessment: Lower Body

    • About Stability

    • About Mobility

    • Week #3 - Check In
  • 5

    Week #4

    • Week #4 - Finish your first micro cycle

    • Week #4 - What to do ☝️

    • Self Assessment: Upper Body

    • About Balance

    • It's The Story You Tell - About Willpower

    • Week #4 - Check In
  • 6

    Week #5

    • Welcome to Phase #2

    • Week #5 - What to do ☝️

    • Week #5 - Practice No.3 // Eat Slowly & Mindfully

    • Choose your path (Beginner - Intermediate - Advanced)

    • Beginner Level - Phase #1

    • Intermediate Level - Phase #1

    • Advanced Level - Phase #1

    • Week #5 - Check In
  • 7

    Week #6

    • Welcome to Week 6

    • Week #6 - What to do ☝️

    • Eating slowly

    • Moving Slowly

    • Week #6 - Check In

    • Additional Ressources
  • 8

    Week #7

    • Week #7 - Mindful Movement Practice

    • Week #7 - What to do ☝️

    • Mindful Movement Basics #1 - Align with Gravity

    • Wu Ji Posture (Zero Stance), Part #1 - Exercise Demonstration

    • Week #7 - Practice No.4 // Eat to Satisfied

    • Week #7 - Eating Behavior Self Assessment (Optional)
  • 9

    Week #8

    • Week #8 - About Motivation

    • Week #8 - What to do ☝️

    • Discomfort

    • You messed up? No big deal. See you tomorrow 🤜🤛

    • Week #8 - Check In // Behavior Change Self Assessment
  • 10

    Week #9

    • Week #9 - Work, Rest, Repeat... onward from here!

    • Week #9 - What to do ☝️

    • Week #9 - Practice No.5 // Sleep Targets & Bedtimes

    • Beginner Level - Phase #2

    • Intermediate Level - Phase #2

    • Advanced Level - Phase #2

    • Week #9 - Check In // Sleep Quality
  • 11

    Week #10

    • Week #10 - Keep it simple: Rest when tired 😴

    • Week #10 - What to do ☝️

    • Wu Ji Posture (Zero Stance), Part #2 - Four Levels & Centerline

    • Mindful Movement Basics #2 - Whole Body Power (Taiji Quan Silk Reeling, 3 Exercises)

    • Whole Body Power: Taiji Quan Arm Circles #1

    • Whole Body Power: Taiji Quan Arm Circles #2

    • Whole Body Power: Taiji Quan Arm Circles #3

    • 9 Tips for your Sleep Ritual

    • Week #10 - Check In "Full Sleep Assessment"
  • 12

    Week #11

    • Week #11 - Keep showing up

    • Week #11 - What to do ☝️

    • Week #11 - Practice No.6 // Maintain Movement Minimums & Chase Joy 🤸🏻‍♀️

    • Stay in shape when you are busy

    • Week #11 - Check In "Moments Of Excellence"
  • 13

    Week #12

    • Week #12 - Finish Line Ahead!

    • Week #12 - What to do ☝️

    • Action First - Inspiration Second

    • Mindful Movement Basics #3 - Continuous Movement

    • Week #12 - Check In - Social Support Questionaire
  • 14

    Week #13

    • Week #13 - You made it! Congratulations 🤝

    • Week #13 - What's Next?

Who is this course for?


Your current level of ability, health or fitness is not important here.

This course is about progress not perfection. Come as you are, we are here to support you, wherever your starting point is.

  • You want to develop a great foundation for future movement explorations, for physical activities, for your favourite sport or for a new one.

  • You want to improve your health and fitness in a form that's manageable, challenging and fun.

  • You feel a bit overwhelmed by all the contradicting fitness and health info out there.

  • You are looking for a solid place to start and feedback along the way.

  • You love to learn and understand what you are doing and appreciate support while working by yourself.

Mobility & Range Of Motion

Nothing else translates so directly to the sense of capability, readiness and resilience to life's challenges as mobility training and increasing healthy ranges of motion.

Healthy joints provide a reliable base of security and build the foundation for further explorations in the realm of movement and athletic performance.
Get A Glimpse

Choose Your Path

  • Beginner Level

    This level is for those without prior movement practice or those who want to build towards a more active and healthy lifestyle after a longer period of inactivity. For best results, you should be willing and able to invest in 3 practice sessions per week with varying intensity.

  • Intermediate Level

    The intermediate level suits those who want to get in better shape and work on their nutrition and recovery methods in a fun and enjoyable way without taking it too far. You should be willing to invest in 3-5 practice sessions per week with varying intensity.

  • Advanced Level

    The advanced level is for active people with a habit of exercising. Movement plays an important part in your life, and you want to expand your growth. You should be willing to invest in approximately 4-6 longer training sessions with varying intensity per week.

Strength & Stability

Being strong creates enormous physical and mental benefits and the joy of feeling strong and able to move as you wish is well worth the effort it takes.

Strength is a beautiful thing. And yet, it’s also a place of much confusion. Not because gaining strength is hard. No, that's actually pretty easy - the human body is made for it. But defining strength, like what it means to you, identifying the kind of strength you need for your hobbies, your life, or your sport… this is where the confusion creeps in.

In this course we take care of that, by establishing strength in a balanced way across the board. We establish reliable strength in our basic movement patterns, used in all physical activities. Pushing and pulling. Hip extension and flexion. Stabilising your back and your abdominal muscles. From here, we also build strength toward the end ranges of our movements, building the ability to move freely without restraint.

In this course we focus on cohesive strength improvement. Getting stronger and becoming more efficient in the use of strength. Not just better at performing individual, isolated strength moves. This is why our approach to strength works for everyone. We meet at your level, work from there, and see sustainable improvement.

We aim toward a harmonious display of strength and ability throughout our body, allowing us to enjoy an active lifestyle with little worries about getting older. To enjoy our time and our life feeling capable, and performing physically as our best selves.
Get A Glimpse

Nutrition & Energy In

We love food, period.

Food makes us smile, clap our hands in excitement, and gets our eyes shining after a long day of work. We gather around food and share the best moments with our friends at the dinner table. Food makes us grow stronger, jump higher and run longer... in short: Food is awesome! And important for not only our training but our entire life.

Yet nutrition oftentimes turns into almost religious sentiments. Paleo, vegan, keto, mediterranean, SAD or Kimchi kills Corona... I mean, did you even meet your macro split today?

But nutrition is not a belief system. It’s also not rocket science. In fact, we can strive and enjoy boundless energy with almost any of the modern approaches to food and nutrition. When we focus on their commonalities instead of their differences, things get simpler.

Nutrition is for you, not to sell books or fill someone else's pockets. In this course we establish the nutrition you need, and help you to get it, without needing a new degree.

We work with implementing healthy nutritional habits, working mindfully towards understanding your needs and how to best support your lifestyle. We build a foundational understanding of nutrition in practice, so you can always tell the difference between what’s working for you, and what is the next superfood capsule fad. We empower your body and your life with easy-to-understand nutrition information and tools to integrate this comfortably.

So relax that belly... you’re in good hands.

Energy Systems & Recovery

The development of different energy systems through cardiovascular training plays an important role on our journey to a healthy, vibrant life. And we get on the road by first assessing physical, mental and nutritional habits that might limit your current abilities. We start with diagnosis, and then move to improvement. This learning is what creates sustainable change.

We build and increase our physical capacity throughout this course, using different forms of first resistance training and later on cardiovascular training - always supplemented by useful and no-nonsense breathing practices and relaxation techniques. These are tried and tested methods, delivered with no added mysticism, to keep you feeling good and ready for your next challenge - in your workout or your life.

Through step-by-step learning we come to notice and name our personal roadblocks, step around them, and find simple ways to better recover from stress and the demands of our daily life.

We expand both our ability for performance and our ability to recover.

Reviews

5 star rating

Beyond the standard movement path

Lenz Hörburger

Full Circle Performance is an amazing movement program that also nourishes a mind that wants to clearly understand how to move and recover in a smart way. Ca...

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Full Circle Performance is an amazing movement program that also nourishes a mind that wants to clearly understand how to move and recover in a smart way. Carsten brings in a lot of stuff to play with and easily integrates interesting topics from various areas such as Internal Martial Arts, Breathing or Nutrition. The first 3 months already improved some aspects of my movement game, so let's see what the rest of this one-year course will bring.

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5 star rating

Building strong foundations

Christoph Jender

The course promise "full circle" is fulfilled by touching a wide variety of topics (sleep, food, movement...). On the one hand it creates the basis for fur...

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The course promise "full circle" is fulfilled by touching a wide variety of topics (sleep, food, movement...). On the one hand it creates the basis for further exploration in any of those fields and on the other hand concrete training plans and small every-day changes are offered. The combination of theory/mindset and an array of exercises allowed me to get a lot out of this. I'm looking forward to dive even deeper in the next part!

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