Who am I

— and why can you trust me?

My name is Jens Schimmel, born in 1984, with a deep passion for sports and education. After graduating high school with sports as a major subject and being awarded the Pierre-de-Coubertin School Sports Prize, I pursued a teaching degree in biology and sports. Since 2012, I’ve been working as a Coordinator for Health and School at the Ludwig-Geißler-School in Hanau, helping people experience themselves as strong, mobile, and healthy.

My qualifications are diverse: Fitness Instructor A-License, rehab training for orthopedics, heart & lung, back training, and much more. For questions, feel free to reach out: dieschimmels@gmail.com.

There are moments when you realize: health is more than just the absence of illness. It’s a living process — a balance of strength, endurance, flexibility, speed, coordination, and the ability to let go. Healthy routines are not a luxury — they are the foundation on which a strong life is built.

How Healthy & Strong will change your well-being:
Start small. Step by step. This board doesn’t give you a marathon — it provides a system that supports you in daily life. Each of the six pillars is effective on its own — together, they unfold real strength.

This board is for everyone who wants to improve their well-being. The only exception: medical restrictions, especially heart or lung conditions — in that case, please check with your doctor first.

Here’s an overview of what awaits you:

1. Strength – building a strong body

Some muscles naturally tend to weaken over time. Strengthening them improves posture and makes everyday movements easier — whether lifting a box or moving a chair.

Chest & arm flexors: Press palms together in prayer position, 3×5 sec.
Rear shoulders & upper back: Grab forearms and pull apart, 3×5 sec.
Triceps & large back muscle: Support yourself on a table (easier) or chair (harder), bend and straighten arms, 3 sets of 5 reps.
Back extensors & lower back: Sit on a chair, cross arms over shoulders, touch knees with elbows, then straighten up again, 3×5 reps.
Legs (thighs & calves): “Ski jumper” — bend knees, stretch arms forward, lift heels, push arms back, 3×5 reps.

2. Endurance – your engine for heart & lungs

Endurance training strengthens heart and lungs and helps blood flow more effectively.
Depending on your fitness level, do a high-knee run for 1, 3, or 5 minutes. Imagine your feet stuck in mud, lifting your knees high to free them. This exercise can also be done sitting — lifting knees and touching hands or elbows.

3. Flexibility – making everyday life easier

Many muscles naturally tend to shorten. Stretching improves posture and makes daily tasks easier — from tying your shoes to scratching your back. Each stretch 3×5 sec.

Chest & arm flexors: Stretch arms to the side, turn fingers back, pull arms behind you.
Rear shoulders & upper back: Stretch one arm forward, pull it across the chest with the other arm.
Triceps & large back muscle: One hand reaches for the shoulder, the other pushes the elbow upward. If the left elbow goes up, lean torso slightly to the right.
Back extensors & lower back: Sit and slide hands down the front chair legs.
Legs (thighs & calves): Sit, extend one leg forward, pull toes up, slide hands along the leg as far as possible.

4. Speed – not just for athletes

Reaction speed, movement speed, and cognitive processing are connected — that’s why speed training matters. Toss two tennis balls with one hand, catch each in a different hand. Throw a ball against the wall, clap before catching it again. Increase claps over time.

5. Coordination – mastering your body’s “togetherness”

Coordination shows up everywhere in daily life — it’s what lets you carry dishes up the stairs without spilling. Try this:
Simulate lifting dumbbells — elbows close to your body, bend and straighten arms. When hands are up, open one hand. When arms are down, open the other. Once that works, add the feet: tap forward to the side with the right foot, then close. Repeat with the left.

6. Relaxation – your reset button

Stress has many negative effects on health. Exercise itself reduces stress, but breathing exercises can calm you immediately. Inhale for 2, 4, or 6 seconds, hold for the same time, exhale for the same time, hold again — and repeat. Do this 5 times.

Your start — here’s how to begin
Choose the three areas that matter most to you right now. Start gently — small steps are better than overdoing it. Track your progress daily, notice how your posture, strength, and energy improve.

It’s the small habits that create big change. I’m excited to accompany you on this journey — strong, flexible, and full of energy, join me also on Instagram!

Take me to the board