EVENTS & RETREATS

My main professional area is to provide nutritional and wellbeing advice so that people can live a happier and healthier life.

I provide :

  • Interactive corporate workshops and seminars
  • One on one consultations
  • Weekend team building events
  • Short and long retreats specialized in the implementation of new habits & goal setting in combination with yoga & meditation

However, I also like to include my passion for physical exercise, which plays a significant part in the adoption of healthier lifestyle habits.

private coaching session

Book a private coaching session combined with Sports Nutrition advice to maximize your success in achieving your goals or join my group sessions.

I provide group & private sessions in the following sport areas:

  • running
  • swimming
  • body toning
  • HIIT training – “boot camp style”
  • and of course my beloved Real Flow Yoga (Vinyasa)
"Discipline is the bridge between goals and accomplishment"
Jim Rohn

 BODY TONING 

Tuesdays 19:30 – 20:30

Embark on the journey to the best version of yourself! 

Join a group of like-minded people with the same goal: keeping fit all year long ;o)

  • I will help you to transform your physical body by toning your core, glutes and legs and at the same time maximize the calorie burn
  • I will positively motivate you to stay focused and determined
  • I will teach you to get the nutrition right
  • I give you the best lifestyle tips that bring you a massive result if you follow my advice thoroughly!

Vinyasa Yoga (Real Flow Yoga) with meditation

Thursdays 19:30 -20:45

Join my dynamic and challenging class, full of fun and intelligent sequences.  My mindful Vinyasa flow is designed  to improve digestion, reduces stress and enhances positive change in body, mind, and soul so that you can walk away with a clear mind and sense of well-being.

"If you do what you’ve always done you’ll get what you’ve always gotten"
Jessie Potter

Interactive Workshops in Basel

I provide interactive and fun workshops including mental, emotional, nutritional, spiritual and physical wellbeing.

Book your spot for the January 2020 events here.

Some of the popular topics that are coming soon :

#1 Emotional hunger & overeating / Management of food cravings

 

Food is addictive due to neuronal circuits coding for “trigger > behaviour > reward” and today’s hyper-palatable food is not making it easier.

What you eat affects the way you feel, and vice-versa, your feelings have a large influence on what you choose to eat.

Uncover the personal cause of such habit and how to overcome it.

Learn to nourish your body & mind and not to punish it. There are plenty of palatable and satisfying alternatives to traditional treats.

 

#2 Good food = Good mood “Beat the stress & mood swings”

 

Your body is your temple, nourish it with good food and thoughts that leave you satisfied and fulfilled. Ask yourself smart questions and make conscious & mindful decisions.

Learn how to manage your eating habits and how to implement the top 10 lifestyle and nutritional strategies to beat the mood swings.

 

#3 Gut Health = Good Health – “Beat the bloat”

 

Microflora imbalance leads to uncomfortable symptoms such as bloating, IBS, constipation, diarrhoea, heartburn, excessive flatulence, cramping, bacterial overgrowth, as well as low mood and fatigue or headaches.

Learn about the Gut-Brain connection and the impact of microbiota on digestion, energy levels, skin, mood, weight, and various health conditions.

Learn how you can optimise the immune tolerance via healthy gut so that you can absorb nutrients and improve your mood & energy levels.

Enrich your repertoire of healthy meals that heal your gut and nourish your body and uncover the root cause of imbalance.

 

#4 Food sensitivities (Gluten-free, lactose-free, FODMAP & histamine)

 

Learn how to navigate through the special elimination diet, choose from healthy alternatives without feeling restriction and social isolation.

Learn how to read product labels carefully, avoiding the suspected culprits & cross-reactivity foods.

How to monitor symptoms, uncover the root cause and reintroduce food groups in a safe way. Find out about the useful apps, literature and websites.

 

#5 Blood sugar imbalance, a nasty, vicious cycle!

 

High glucose is the key factor that plays a role in inflammation involved in many chronic diseases such as diabetes, cardiovascular disease, obesity, hypertension, depression or metabolic syndrome and compromised immunity, toxic load.

If you experience signs and symptoms such as sugar cravings, constant hunger, PMS, poor concentration, headaches, you might have a blood sugar imbalance and consequently increased insulin and cortisol levels.

Learn how to balance your daily intake to keep your energy levels stable throughout the day and get your hormones under control.

 

#6 Nutrition Basics & Meal Planning Strategies

 

Learn everything you need to know about the essential macronutrients (fat, protein, and carbohydrates), nutrition myths, diets and the effects of various foods on your mood and energy level. Bring your favourite food packaging and learn to understand food labels.

Find out how to build your personalised menu combining the exact portion size for your optimal health.

It is not about counting calories & dieting but about making smart & realistic decisions without being overly restrictive — abundance over scarcity.

 

 

#7 Ketogenic diet & Intermittent Fasting vs snacking

 

Gain a solid understanding of physiology and nutrition science behind the trendy ketogenic protocol and intermittent fasting. Reactivate the ability of your body to use fat as a fuel. Decrease the body’s demand for insulin, keeping the blood glucose levels and hormonal levels in optimal balance.

Learn how to prevent diabetes and obesity.

 

#8 The Power of Sleep & Stress Management techniques

 

Learn about the impact of stress on sleep, digestion, hormonal imbalance, concentration, mood, immunity and cancer.

Learn how to sleep at least 7 hours and feel fresh in the morning.

“Your mind does what it thinks you want it to do”. Meditation and the power of breath is one of the keys to restorative sleep.

 

#9 Adrenal fatigue & burnout prevention

 

Mental & emotional stress, food sensitivities, blood sugar imbalances, infections, excessive exercise contribute to dysfunction of adrenal glands.

Every stress leaves an indelible scar, and the body pays for its survival after a stressful situation. Learn about the relationship between adrenals, thyroid and pancreas and production of hormones and their impact on our health and wellbeing. Adopt five simple lifestyle strategies that will eliminate the risk of burnout.

 

#10 Clean fifteen and dirty dozen food lists, organic or not?

 

Learn which food should you always buy organic and why. The list is published yearly by The Environmental Working Group (EWG). Pesticides and heavy metals have a negative impact on our health. Learn how to avoid them.

 

#11 Business trip challenges

 

Learn how to handle health issues while travelling. Tips on how to get organised before the trip so that you can ease the jet lag, fatigue and gastrointestinal discomfort associated with long-haul flights.

How to resynchronize the body clock (manipulation of zeitgebers, light exposure, effects of melatonin) as well as the timing & composition of meals.

 

#12 Spiritual & Emotional awareness

 

Learn simple techniques & modern meditation that allows you to quiet your mind, listen to your heart, observe the feelings and take courage to make changes. Step off the hamster wheel and bring more ease & balance into your life.

Learn to recognise your stressors and how to respond to situations rather than react. Lessen the emotional reactivity. Build a repertoire of emotions that will predict your performance. “Practice makes perfect”.

 

 

#13 Neuroplasticity & Flow State ( peak performance)

 

Learn how to achieve the “flow state” as defined by famous psychologist ‎Mihaly

Csikszentmihalyi. Zone of peak performance, when the person is fully immersed in the activity. When the body gets flooded with powerful neurochemicals, (endorphins, dopamine, serotonin, noradrenaline).

Learn which nutrients can boost your brainpower and increase your motivation and productivity.

 

#14 Introduction to Yoga & Mindfulness 

 

Yoga in Sanskrit means “union” (connection of body-mind-spirit) and is cultivating presence and harmony.

Learn how to be the master of your mind, condition your mindset and remove any obstacles that are holding you back by using simple & practical tools designed for busy people with quick brains that need to recover the energy in a short meditation.

“The team that meditates together succeeds together”.

 

# 15 Vision Board creations for Health & Wellbeing

 

Create your own vision board to boost your motivation, setting safe and realistic goals. Envision the journey. Learn to ask powerful questions and make conscious decisions.

It is not about short term temporary results but rather life-changing sustainable habits that lead to uncompromised Health and Wellbeing.

 

Bootcamp style HIIT in Leymen (a village in France near Basel) 

Wednesdays 19:00 – 20:00

Bring your heart rate up and burn a massive amount of calories and at the same time. Condition your body and mind, build strength, boost confidence and grow motivation for a sustainable lifestyle change.

60 minutes of total body transformation!

7 Day Yoga & Wellbeing Retreat on Ischia Island (Italy) 07.06. – 13.06.

Ischia is a beautiful volcanic island near Naples that is well known for the amazing spas with natural thermal hot springs.

Start your day with morning meditation & mindful Vinyasa flow. After a delicious breakfast, you can enjoy walking on stunning sandy beaches and diving into sparkling blue waters of the Mediterranean Sea.

There are plenty of things you can do during the day from strolling through picturesque little towns and enjoying the local most exquisite food to full wellness treatments in local thermal parks.

Evenings are dedicated to mini-workshops on various topics followed by Yin yoga flow to enhance a good night sleep.

Blanka believes that Yoga & Nutrition work in synergy and that mindfulness helps with the positive transformation.

In her dynamic and challenging classes, full of fun and intelligent sequences, she combines her nutritional knowledge of gut-brain axis with mindful Vinyasa flow to improve digestion, reduces stress and enhances positive change in body, mind, and soul of her students so that they walk away with a clear mind and sense of wellbeing.

For more information on any Events or Retreats, please fill out the contact form below or subscribe to our newsletter to receive special offers, nutritional tips & trick and plenty more information.

Retreat

What is included?

  • Daily yoga sessions (over 12 hours in total)
  • Daily Pranayama ( introduction to various breathing techniques)
  • Daily meditation, a visualization technique, EFT and hypnotherapy
  • An extra optional workshop on various self-development topics
  • Transfer to and from the hotel to Forio Port on arrival and departure
  • Accommodation
  • Half board (breakfast and dinner)
  • Use of yoga mats and props

For more information on any of the exercise events or Retreats please fill out the contact form below.

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