Today’s conversation with Tanya. A passionate barre and yoga instructor, devoted mom, and sourdough baker turned small business owner, deeply interested in health and fitness —all while balancing the many hats of modern womanhood. We’ve discussed and shared our thoughts, emotions, and life changes with facing perimenopause. @drschwank @unesurecent @sourdough_at9 @tanyaponya
Moving from bright summer days, to crisper fall days, from deep greens into oranges and reds in fall. This is a turbulent period of transition, restlessness, and melancholia: fall. Lots of us feel restless, more anxious, up in their heads a lot. September is a typical month where everyone goes back to school. Childhood memories of our returning to school appear, making us anxious and unconsciously competitive. If you have children of your own; you might get triggered by them, reenact, and relive your own childhood experiences. It is important to become aware of the dynamics and work on giving them space, without negatively impacting your surrounding. Ayurveda and its philosophy of the individual composition of elements; fire, water, earth in interplay with nature and the different seasons, is an excellent support and mind map to be used, to reestablish balance in body and mind. Follow your intuition when it comes to grounding your thoughts and feelings. The mind desires to follow its imbalances, whereas the body seeks balance. When in doubt, listen to your body as you’d listen to a close friend. Consistent Daily Routine: Establish a steady routine for waking, sleeping, eating, and exercise to provide grounding and stability. @drschwank @unesurecent
womanhood. @drschwank @unesurecent @sourdough_at9 @tanyaponya
Today’s conversation live from sunny Zurich, with Dr. Ela. As a global citizen, Dr. Ela is home in many places and cultures around the world. We’ve discussed the beauty of solo travelling as a woman, the stigma, self consciousness, and the empowering feeling of breaking the societal norms and expectations. Together we inspire, connect, and strive. Thank you Dr. Ela. @drschwank @unesurecent @ela_oz_la
Today’s conversation live from sunny Zurich, with Dr. Ela. As a global citizen, Dr. Ela is home in many places and cultures around the world. We’ve discussed the beauty of solo travelling as a woman, the stigma, self consciousness, and the empowering feeling of breaking the societal norms and expectations. Together we inspire, connect, and strive. Thank you Dr. Ela. @drschwank @unesurecent @ela_oz_la
Today’s conversation with Tanya. A passionate barre and yoga instructor, devoted mom, and sourdough baker turned small business owner, deeply interested in health and fitness —all while balancing the many hats of modern womanhood. @drschwank @unesurecent @sourdough_at9 @tanyaponya
Today’s podcast is a walk and talk conversation with Sophie Eva Allison @sophievallison, Business Psychologist, Yoga, Barre & PT instructor, and Corporate Wellbeing Coach and Ina @themh_warriors, founder of Mental Health Warriors, a non profit organization for putting mental health disorders in the spotlight. The three of us discussed the importance of our mental health, travel, and a healthy body mind lifestyle. @drschwank @sophievallison @themh_warriors @drschwank @sophievallison @themh_warriors
Today’s conversation with Haruka on being back home after summer break, long travels, the joy of routines, friendships, mental load, and parenting. @drschwank @sayakamatcha
Plan well in advance, but arrange some support during the loooooong summer breaks around the world 🌎 -Arrange grandparents to spend precious quality time with your children. -Plan a fun camp and book it a year in advance. Anticipation joy is the greatest joy! -Bring a babysitter / nanny on part of your summer break. -Plan time with friends, kids play well together and all parents get a lovely break, plus kids see other kids! -Book an upscale family resort with kids and teen club, allowing the essential breather for parents. @drschwank @unesurcent
Summer holidays aren’t exactly “holidays” for parents of children of all ages! Take out me time during the days at times that for your and your family’s schedule best. -If you have napping toddlers, A) head out on a run or B) do a yoga session, C) read a book, while they’re sleeping. -If you have teens, lets them have their “pre-adult” alone time multiple times a day and do something yourself, with girlfriends 👯♀️ or of course your partner. SUMMER TIME - ME TIME - Take the oxygen mask self first before helping others!! @drschwank @unesurcent
Today’s podcast shares the most essential pillars on a long distance travel with a toddler. -Be relaxed and go with the flow. -Add as much comfort and quiet time into the trip. -Be prepared for everything, helps you to relax. -Pack early and wisely. -Never forget the snacks for the entire family on board! -Love is the motto. @drschwank @unesurcent
Today’s global conversation with entrepreneur Sophie. Equipped with her holistic training, she works as a Wellness Consultant and Yoga Teacher. Her goal is to help my clients feel their best, both mentally and physically. @drschwank @unesurcent @sophievallison
Today’s conversation with Haruka, founder of Sayaka Matcha- handpicked and nurtured in Uji, Kyoto. Get inspired by a female business owner, mother, and international ambassador. @sayaka.matcha @drschwank @unesurcent
Why is it so essential with boundaries kids? Boundaries provide safety and a frame. It’s difficult to do set them, as it’s encountered, like with adults with resistance. Yet, so important in the long run. Boundaries help children learn to deal with frustration and challenges, do teach them conflict resolution. For parents, the challenge is the containment of the child’s emotions. Keep in mind, the entire rainbow of emotions is necessary for a rounded, secure sense of self. @drschwank @unesurcent
Today’s conversation with a special international guest. Jessica Mahler is a holistic health coach passionate about helping people feel fully alive. Through embodiment, creative exploration, deep listening, and playful exploration, she creates spaces for transformation, empowerment, and uninhibited self-expression. @drschwank @unesurcent Learn more at www.jessicamahler.org
Mom guilt often hinders women from taking time for themselves, when needed the most. Your glass is empty, only a couple of drops left, yet you give even these to your surrounding, before drinking yourself. Metaphorically: Dehydrated and exhausted, you don’t get far. Fill up your water bottle with nurturing electrolytes. Metaphorically: Take the oxygen mask first self, before helping others. It takes a supportive partner, family, and a secure relationship with your child, and courage, to overcome mom guilt, questions from outsiders, second guessing yourself, to get to the place of mom-alone-time. Yet, it is sooo essential to be able to give back all you can and be the best possible you, an attentive, sexual, sensual, caring partner for your loved ones, and a present, happy, containing, patient, and nurturing mother to your child/ children. How can we resolve this dilemma: Women support women: encourage and support each other, that we are all worthy of mom-alone-time. Reduce maternal gate keeping: to increase fathers/ partners self-confidence in their parenting role and increase father-child bonding, connection, and relationship. Equality in partner relationship: encourage each other and giving each other space to recharge batteries, to return rejuvenated, balanced, and happy. Act we role model for our children, showing them that moms can spend time away from kids and kids still be fine. @drschwank @unesurcent
Today‘s podcast is a reflection over a professional journey with a personal interim touch. Working in the field of women’s reproductive health for most of my academic career, I was always driven to improve the situation of women across the globe, to provide a better start for future generations. In the midst of my journey to become a professional and academic expert in the field, I was challenged with fertility difficulties myself. Leading to an even greater advocate for women’s reproductive health and freedom. @drschwank @unesurcent
Today, after a lovely yoga class, Regina and I sat together and summarized, what we had discussed during our lovely coffee hour. Our passion for women’s health. Regina is a global woman, who lived more than half of her life in Asia. She’s seen the world and the world changing in the East. She’s a hormone yoga teacher and passionate to share her wisdom to younger generations and women of her age on hormones, nutrition, exercise, and a healthy lifestyle. @drschwank @unesurcent @vonwahlregina
Feeling constantly anxious, tense, or overwhelmed, a state that can be more than just a hard time—it could be toxic stress. This type of stress, we experience as all-consuming, making it hard to relax. However, with the right support and practical tools, you can regain balance and shape confidence and resilience that lasts. What is toxic stress? Toxic stress is a prolonged state of stress. It’s the result of ongoing overwhelming and unmanageable challenges. It appears arises in situations where people feel stuck in difficult circumstances, like prolonged adversity, neglect, trauma, or illness, lacking adequate support from family and members of their community. Toxic stress can be the result of childhood adversity, yet is also can also profoundly affect adults. Many adults may not recognize toxic stress symptoms until they escalate, sometimes leading to conditions like PTSD. How to recover from toxic stress? Create a support system Seek professional support Practice relaxation techniques Legs up the wall activating the parasympathetic nervous system to relax and calm down Focus on what you can control Stay active Participate in support programs Validate your feeling @drschwank @unesurcent
Living on a constant high speed train is mentally and physically exhausting, not only for the hyper anxious individual, but the entire surrounding. Most of the time, the anxious person is too preoccupied with the handicapping anxiety, that they’re not seeing and mentally understanding their behaviour’s impact on others. This can lead to lots of frustration, misunderstandings, feeling hurt, extra vulnerable, even more anxious by trying to fix the situation, aggressive, as well as negative inwards, namely depressed. It’s simple to talk about it from the outside, how to adjust and transition out of a hyper anxious state of mind, but super difficult to change behaviours, especially when chronically being on heightened anxiety. How can yoga can help hyper anxious people? It is its powerful connection between body and mind. Yoga can calm the hyper anxious mind by moving meditation. It is accessible for people of all ages, different physical fitness, and is possible to be practiced in any place, without the need of equipment. Yoga can be retrieved in situations of acute stress. Its bridging of body and mind is an extremely effective intervention, in such circumstances of acute stress. @drschwank @unesurcent