Holistic Fitness: Strength, Yoga and Boxing for More Joy

We all know that exercise is good for us. Still, a lot of people link working out with strain, pressure to perform or the feeling that they should always be doing more. A holistic fitness approach that combines strength, endurance, mobility and lifestyle can change that, and turn movement into a source of energy, balance and joy.

More than muscles: strength, endurance and flexibility together

Many training plans focus on a single goal: building muscle, burning calories or getting your heart rate up. But functional training only has a lasting effect when strength, mobility, endurance and recovery work together.

That's why, for me, movement means thinking about the whole person:

Strength training gives you stability and helps prevent aches and pains.
Endurance training brings energy and vitality.
Mobility flow and yoga keep body and mind supple.
Sleep, nutrition and mental balance support recovery.

If one of these pieces is missing for a long time, you usually notice it. Someone who only lifts weights may feel strong but stiff. Someone who only runs may have great stamina but a back that complains after a day at the desk. And anyone who trains hard while sleeping five hours a night will sooner or later feel more tired than fit.

Movement as mindfulness: PhysioFlowYoga and mobility flow

An important part of my approach is PhysioFlowYoga, a style that combines elements of Ashtanga yoga with physiotherapy. It's about more than stretching. The focus is on feeling your body, breathing consciously and letting go. Combined with boxing and functional training, this creates a holistic approach that builds mobility, strength and mental resilience at the same time.

What I like about this combination is the contrast. Boxing is fast, loud and demanding. It teaches you to stay focused under pressure. Yoga slows everything down and makes you notice what's happening in your body. Many of my clients say that this mix helps them both in training and in everyday life: they react more calmly to stress and at the same time feel more energetic.

Real-life example: boxing at 83

One of my current clients shows how individual this approach can be. He started boxing with me at the age of 82, and he's 83 now. Training motivates him to stay physically active, brings him joy and gives him the drive to keep his body strong.

Alongside boxing, I build in yoga and strength exercises that improve his mobility, balance and strength. That keeps him strong and healthy for everyday life, and fit enough for his boxing sessions.

His example shows that fitness is possible at any age when it's individual, motivating and holistic. Of course his training looks different from that of a 30 year old. We work with lighter loads, more time for warming up and a strong focus on balance, because keeping your footing is one of the most valuable things you can train as you get older. What stays the same is the joy of learning something new and noticing progress.

A small morning ritual: mobility flow for every day

Just a few minutes in the morning can help you start the day balanced. Here's an example of a mobility flow inspired by PhysioFlowYoga:

Stand tall, raise your arms above your head and lower into a deep squat. Breathe in consciously and gently draw in your belly to stabilize your spine. Breathe out slowly as you come back up.
Step into a lunge, open your chest and twist gently to the side. Breathe in deeply, keep your core engaged and release the twist as you breathe out.
Come onto all fours and move into a flowing cat cow: breathe in as you arch your back, breathe out as you round it, always with your belly actively drawn in.
Stand up, fold forward, let your back relax and take a deep breath while keeping your core active.
To finish: a gentle standing backbend with your arms wide open and your chest lifted forward. Breathe in deeply, hold the tension in your core and release as you breathe out.

This five minute mobility flow improves flexibility, wakes up your spine and can help prevent back problems, while also clearing your head.

If you're new to this, move slowly and only as far as feels comfortable. The squat doesn't have to be deep and the backbend can be very small. If you have pain, an injury or a medical condition, check with your doctor or physiotherapist first.

What a balanced training week can look like

Holistic doesn't mean you have to do everything every day. Here's a simple example for someone with an office job who wants more energy without spending hours at the gym:

Every morning: the five minute mobility flow above
Monday: 30 to 40 minutes of strength training, focusing on legs, back and core
Tuesday: a brisk walk or easy bike ride
Wednesday: boxing or another fast-paced workout you enjoy
Thursday: a longer yoga session or a relaxed day
Friday: strength training again
Weekend: something outdoors, a hike, a swim, playing with your kids, and real rest

This is only a starting point. Some weeks you'll have more energy, some weeks less. A holistic plan adapts to your life, and the goal is that you can keep it up for years.

Common mistakes when starting out

Doing too much too soon. Motivation is high in week one, then sore muscles or an injury end it all. Start with less than you think you can handle.
Only training what you like. If you love cardio, you probably need more strength and mobility work, and the other way around.
Ignoring recovery. Your body gets stronger during rest. Sleep and rest days are part of the training.
Comparing yourself to others. Your starting point, your age and your goals are your own.

My philosophy

For me, fitness isn't about “higher, faster, stronger.” It's about finding balance. Everyone needs their own mix: sometimes strength, sometimes endurance, sometimes rest. That way, movement becomes a source of energy, joy and inner strength that fits into everyday life.

FAQ about holistic fitness

What does holistic fitness mean?

Holistic fitness looks at more than one aspect of training. It combines strength, endurance, mobility and recovery, and also considers sleep, nutrition and mental balance. The aim is to feel good in everyday life, not just to hit a number at the gym.

Am I too old to start boxing or yoga?

Not necessarily. Both can be adapted to different ages and fitness levels. The example of my 83 year old client shows that it's possible to start late. If you have health concerns, talk to your doctor first and look for a trainer who adjusts the exercises to you.

How often should I train?

That depends on your goals and your life. For many people, two strength sessions, some endurance training and a short daily mobility routine are a good start. Consistency matters more than the number of hours.

Can I do the morning mobility flow every day?

Yes, it's designed as a gentle daily routine. Listen to your body and skip or shorten any movement that causes pain.

About me

I'm Julian Frenz, 39 years old and the father of two daughters. I grew up in a gym with two PE teachers as parents, so I learned early on how important movement is. At 15, I earned my first strength training certification, and later I was a boxer and coach in Germany and Thailand. During the pandemic, I completed several yoga teacher trainings and Thai massage courses, and earned certifications as a prevention trainer and in holistic functional fitness.

Today I combine all of these experiences into a holistic fitness approach that helps people bring balance, energy and self-care into their lives.