The Autumn season is associated with the

lungs which relates to grief and sadness. This time of year can be nostalgic and bring up many emotions - being aware that this is a natural occurrence can

oftentimes bring comfort. It’s especially important to take out time for self care right then. Yoga, a walk in the forest, a swim in the lake, a massage, a nurturing golden milk. Anything uplifting the spirits.

@unesurcent

@drschwank

@optimalperformancezurichIf 

We all know it, yet executing it isn’t easy. Quality time to recharge our batteries is crucial for all of us! Yet, often difficult to manage and take when needed the most. After a scary incidence of complete exhaustion, I felt the urge to speak up and remove the stigma around super humans. 

Take the oxygen mask self first, before helping others! It really is crucial for the entire system to function.

@unesurcent 

@drschwank

@optimalperformancezurich

Today’s podcast live from sunny Zurich with Nadja Steinbrunner. Nutritionist, Fitnesscoach and owner of Mrs.Sporty Zürich. Get inspired how to combine sports and daily life, by women for women.

@unesurcent

@drschwank

@optimalperformancezurich

@mrs.sporty_zuerich

Today, our son is at daycare, we’ve enjoyed a lunch run as a couple, followed by a quick dip in the clear blue lake, soaking up the Indian summer sun, before returning to the practice to see patients. It’s all about the balance and of course, what fits each individual family best. For us, as a family it fits the best to have our son at daycare some hours a day. It gives us freedom to do our individual passions and be fully present with him, when we’re with him. Also fully present and seeing our partners, rather than  living on the edge. Take the oxygen mask first self, before helping others! Dare to try!

@unesurcent

@drschwank

@optimalperformancezurich

Cadence Hooks an international artist with background in art and sustainability - born and raised New Yorker living between NY and Cape Town and jumping around the world with her neck pillow and kite belt.

Catch up with cadence hooks and her recent art adventures and listen in on the artistic process,  travel and how to leverage these opportunities.

@unesurcent

@drschwank

@optimalperformancezurich

@cadencehooksstudio

@thebushwitch

Www.cadencehooks.com

As the vibrant hues of summer begin to mellow into warm, earthy tones, we find ourselves on the cusp of a profound transition – the shift from late summer to fall. In traditional Chinese theory, this transition is not just a change in weather; it's a journey of the mind, body, and spirit. As we prepare for this seasonal transition, let's dive into the wisdom of Chinese medicine to understand how the transition to fall is intricately woven into the core of our well-being.

Transitioning into fall also calls for an adjustment in our diets. Just as we swap out our summer wardrobe for warmer layers, our bodies require nourishment that aligns with the season. Warm, cooked vegetables take center stage, providing sustenance while aiding digestion and maintaining the balance of Qi. Foods like sweet potatoes, carrots, and squash offer comfort and grounding, enhancing our connection with the earth.

@aunesurcent

@drschwank

@optimalperformancezurich

We all look at these precious late summer days. Soaking up the sun and warm late nights at the lake for a swim. How to keep the warm summer colors within, when grey days approach? Some of us might remember the children’s book of Frederik the mouse. Frederik is busy collecting colors for the winter days and shares his colors with the commuity on a grey, cold winter day. We all should strive to be the ones collecting colors for the upcoming “endless” months.

Implement a routine: exercising, playing music, crafting, engage in a charity activity. Supporting others releases oxytocin, the happy hormone. Another oxytocin booster is meeting friends, hugging a loved one, and massages. It can become a routine like teeth brushing,

Link to where to buy the children’s book Frederik https://www.orellfuessli.ch/shop/home/artikeldetails/A1000549535

@aunesurcent

@drschwank

@optimalperformancezurich

In conversation mit Nicole Rieffel. Nicole hat Schoolfinders vor 7 Jahren zusammen mit Diane Bauer gegründet. Zusammen beraten wir Familien aus dem  In- und Ausland, wenn es um Fragen und Anliegen rund um die Schule geht. Nicole gab spannende Einblicke in ihren Alltag mit Eltern und Kindern aus der ganzen Welt.

Get inspired by her und findet die passende Schule für euer Kind. Motivation leads to success.

@unesurcent

@drschwank

@optimalperformancezurich

@schoolfinders

It’s all about coordinating. It’s finding the right time of the day to travel best. For my female empowerment movement UNE SUR CENT, I’ve organised a weekend getaway at Suvretta House in St. Moritz. I’ve solo travelled with my 9months old. It worked very well.

Too often, we hear what’s not possible, rather than been given encouragement to dare to try. Just the other day, I received a mommy newsletter that’s been so discouraging and old fashioned. The letter suggested not to travel with a baby! We’ve traveled around the world with a quiet, sleeping baby. It’s about how your lifestyle is and what the baby is accustomed to. Anything is possible, if you’d put your mind into it.

It’s important to empower women and young mothers in particular to say yes you can. In stead of no you can’t! The more we strengthen self esteem in young women, the better for the future of female empowerment and role modelling. The more we dare to try, the better, as it shows the options and possibilities we have, to parent in our  own individual way.

Young parents need all the support they can get. Positive reinforcement, rather than critical evaluation. Yes, we can! Together as supportive parents we can!

@unesurcent

@drschwank

@optimalperformancezurich

Briefly discussed in previous episodes, many of us, particularly women struggle with the mental load, they’re bearing on a daily basis.

What can be done to reduce the burden?

• Communication 

@unesurcent

@drschwank

@optimalperformancezurich