Happy New Year 2023!

Here we are, January 2023 arrived! It’s like a page has been turned, like the world is ready for a new and fresh start. A new year is like a new chapter in your life story. And you get the chance to write your own incredible journey. What do you want it to be? To narrow down the possibilities, let’s choose 1 or 2 of these categories: Health, Relationships, Career, Mindset, Finances, Hobbies. Once you’ve defined your area(s) of focus, try to write down all your dreams first. What do you wish to yourself? What would make 2023 a true happy new year? From that, start breaking it down into smaller chunks and more precise goals. Then, reflect… How would your life look like if you achieve them? How would you feel?

Happy Habits, Happy Life

As we said, January is the perfect time to implement new, healthy & motivating habits such as… taking care of yourself! Like in a plane, put on your own oxygen mask first. It’s the only way to achieve what is really important to you. How to do so? Well-being is defined as a state of being comfortable, healthy and happy of mind, body and soul. Therefore, taking care of yourself means putting in place habits that nourish your BODY: good food, water, exercice,…; your MIND: exciting tasks, mental fitness, positive thinking,…; and your SOUL: find your purpose, reflect, give back,…
Do you want to know how to integrate more well-being in your lifestyle? Don’t wait, book a free consultation with me!

Surprising King’s Cake

On January 6th, many countries celebrated the Epiphany. Even though many of us have forgotten the religious reasons for commemoration, we continue the important culinary tradition with a ‘3 king’s cake’. We call it galette des rois in French. It’s a double pastry cake with a yummy almond filling. What’s most important is the fève, a little lucky charm that is placed inside it. If you get it, you are the king or queen of the day and even get a paper crown! An old fable tells that parents, generation after generation, share the gift of sensing where the fève is and that it will always fall on their children. And that it would multiply according to the number of children! Have you noticed it too?

The Restless

We start the year with the Restless Saboteurs. Perfect with all this new things you want to try out this year! The Restless is constantly searching greater excitement in the next activity. It can also be a way to escape from dealing with problems and fears… A great friend to have around with a contagious enthusiasm and lots of energy! But the cost is a growing hidden anxiety, feeling of uncompletedness and chaos.

Challenge of the month: When you’re feeling restless, stop and breathe, focus on physical sensations (visual, audio, taste, smell, touch). Realize that it’s a strategy to distract you from a pain. 

Avoid multitasking and finish up what you’ve started. 

It’s, in the end, more efficient and will bring you a clearer mind.

How to be SMART?

Now that you know what you want for the new year, let’s have a look how you can help yourself actually achieve your goals.
“A goal without a deadline is just a dream”…
Time to make your dreams clear and reachable. The most famous method is to create “SMART goals”.
S for specific: bring details to the definition;

M for measurable: define progress indicators;

Achievable: make it exciting but attainable;

Relevant: so that is motivating and aligned with your why;

Time-bound: give a concrete deadline of achievement. For example, “lose weight this year” becomes “train at the gym twice a week and stop eating snacks so I can lose 3 kg before my beach holidays on August 1st”.

Are your goals SMART?

How to Actually Enjoy the Holidays?

In December, we get stressed with the preparation for the holidays, Christmas gifts and end of year duties. How to transform it to Happiness?
1. Savor the present: Look out for little things to enjoy, focus on what you cherish most, and pay attention to all your senses
2. Listen to yourself and your needs: Take some time alone to rest, feel the stress and letting it all go with a warm invisible shower. Try out to say No or propose a counter-offer. 
3. Set aside that negative voice and search for perfection. You are doing plenty enough, trust yourself. ♥
What is more important in the end that will matter most for you 5 years from now?

Saint Nicholas, Saint Nicolas, Sinterklaas

On the 6th of December, some countries like Belgium, Luxembourg, western Germany, northern France and Hungary are celebrating Saint Nicholas. In the Netherlands, they celebrate Sinterklass on the St. Nicholas’ Eve. Saint Nicholas was the patron saint of children and known for his generosity and miracles. Now that I live in Switzerland, I realize that I miss that funny tradition of Sinterklass and the Zwarte Pete coming to town, throwing pepernoten in the office, and receiving a chocolate letter. In Dutch families, children would receive their gifts at Sinterklass rather than at Christmas. 

What do you celebrate in your country?

Introspection, Retrospective & Contemplation

December is the perfect month to check within, see what we’ve accomplished and design what we wish for the new year. To do so, first, find a quiet place and allow yourself to be undisturbed. Then, take deep breaths, count your toes and ask yourself: Looking back at 2022, what do I want to celebrate myself for? And how? What would I do differently if anything? Of what do I want more in 2023? What qualities do I want to develop in 2023? What do I want to leave behind? What’s my secret wish for 2023? Finally, choose one word to take with you and represent your new year.
You’re ready!  
If not, don’t worry, book a call with me and I’ll support you.

The Pleaser

How fitting to present the PLEASER for this month! 
All Pleasers in the room struggling to find the perfect gift, please stand up! This Saboteur tries to gain acceptance and affection, by overly helping and pleasing others. Although it’s beautiful to be there for others, when it’s taken too far, you then forget your own needs, get disappointed, and become resentful.

Challenge of the month: Practice receiving! Consider it a gift you give to others to accept the gift they offer you. Read that again 🙂
In time and with practice, you’ll learn to listen more for what you need, and then to ask for it. By boosting your Mental Fitness, you’ll develop your Empathize Power towards yourself for unconditional self-love. 

Happy Holidays!

Looking back on this busy year 2022, I am very grateful to have created memories with you. Thank you for being part of my life, helping me become the person I am today and supporting my mission to help people live happier lives. I wouldn’t have done it without you.
♥
I wish you all the very best for the new year and the many more to come. May you stay healthy, of mind and body, confident and happy. May you cherish each little precious moment in life. I’m looking forward to going on new adventures together in 2023!
♥
You are unique, you are beautiful, you are enough.
Take good care, Merry Christmas, and a Happy New Year!

The Power Of Awe

In November, we often feel down as winter is coming, days are greyer and we stress about the end year celebrations and family reunions. To balance it out, let’s try to focus on the positive. Scientists have studied the power of awe, the “wow” effect.  Looking for awesomeness in your daily life has direct positive effects on your mood, on your Happiness. This can also have good health benefits, such as lower inflammations. By training the positive side of your brain, you experience more positive emotions, which improves your performance, creativity, empathy. You even feel more connected to others and to life in general. How will you bring more awe in your life today?

Mental Fitness Workshop

In October and November, I have facilitated my flagship “Mental Fitness for Happiness” workshop at the Department of Bio-Medicine of the University of Basel. It was such an honor to share my insights on Positive Intelligence, and let them discover their Saboteurs and bring on the power of the Sage. Thank you to all the participants and for your great feedback! Simona says it’s “informative and practically helpful to change our way of approaching negative thoughts” and Mirela adds it’s “a very reflective group exercise about struggles that we all have”. Do you and your team feel in constant stress and in a negative vortex? Message me if you want your team to experience that shift too! 
Photo by Natacha Jenny natjenny79.myportfolio.com

Dios Los Muertos

This special day, called “The Day of the Dead”, is celebrated on November 1st and 2nd, widely in Mexico, in honor of the dead. It is a beautiful and light-hearted opportunity to remember, pay respects and celebrate all the loved ones who passed away. Families build impressive colorful altars with flowers, decorated sculls, foods, memorabilia and photos. Houses, courtyards and trees are decorated with flowers, ribbons and picturesque skeletons. Many people wear incredible makeup and extravagant costumes. This unique tradition is even listed as Intangible Cultural Heritage of Humanity by UNESCO. How do you honor your lost loved ones?

The Hyper-Vigilent

This month, we take a look at the HYPER-VIGILENT!
When you have a prominent Hyper-Vigilent Saboteur, you think you can protect yourself and your loved ones. But the Saboteur creates the opposite it promises, so you are always on the look out and running anxious all the time. In the end, you are so exhausted that you lose your clear-headed focus and get less vigilent.

Challenge of the month: Expose the lie of the Saboteur and realize that safety and security can only found within. Through PQ reps you learn to internally feel more safe and secure. How can you apply the Sage Perspective and find how to convert “bad” outcomes into gifts?

My THANKSgiving Gift

In November, Thanksgiving is celebrated, mostly in the USA, as a traditional moment to express gratitude and give meaningful thanks. Beyond the commercial aspects of Black Friday, Cyber Monday and such, there is a sense of recognition of the other and will to give back. In this mindset, I am excited to participate in a BIG way!

♥ Until November 28th, I offer my 6-month program at 400chf OFF! ♥ for new coachees
& loyal coachees referrals (refer someone and you both receive a 400chf voucher)

Don’t miss that unique opportunity! Quickly book a free introduction call with me and mention the code “Gobble Gobble“!

Mental Health Matters

October 10th marks the World Mental Health Day. The theme is set by the World Federation for Mental Health. For this year it was ‘Make mental health and wellbeing for all a global priority’.
Raising awareness about Mental Health enables it to be treated equally with Physical Health. The purpose is to reduce risks, ensure prevention and provide appropriate support. Coaching helps increase self-awareness, define healthy boundaries, refocus on yourself, your priorities and what makes you truly happy and fulfilled. For more info, check wmhdofficial

How To Say No Without Guilt

Imagine this… Someone you care about is asking you to do something you can do, but not in the things you want to do. What do you do? If you hesitate but still say “Yes”, as you don’t want to let them down and “it’s just gonna take a minute”, you are a Pleaser! Here is 1 tip to help you say “No” without feeling extra guilty. Remember that you always have the choice to say “Yes”, “No” or “Counteroffer”. Next time this happens, try out “Yes but not now”, or “Yes but not all of it”. How does that sound? Feeling relaxed already?

Pink Ribbon’s Month

October is Breast Cancer Awareness Month. It’s an annual and international health campaign to increase awareness and raise funds for research. It was founded in the USA in 1985 by the American Cancer Society and Imperial Chemical Industries. The pink ribbon symbole was established in 1993. It is a great opportunity to encourage breast screening, learn how to support those in needs and celebrate all breath cancer survivors. Many initiatives are organized, such as races, art exhibitions and many sales with donations.

The Hyper-Rational

It’s the HYPER-RATIONAL‘s turn! 
People with a strong Hyper-Rational Saboteur are capable of deep analysis and rational understanding. However, too much of rationality comes at the cost of relationships, emotional intelligence, empathy and vulnerability as they can be perceived as cold, distant or arrogant. It can also make them feel alone and not understood, with a need to shut out all  intrusions to be more focused. 
Challenge of the month: Realize when you feel frustrated with others’ emotions or lack of rational. See what it limits in the depth of your relationships.
How could you use more wisdom, feelings and empathy in these situations? What would change then? In the end, would you rather be right or happy ? 

Why Facing Your Fears?

We know that Halloween is coming at the end of the month… but did you know, there are ONLY 10 WEEKS left before the end of the year?! Well, that’s scary.
What have you achieved so far? What else do you dream for yourself?
A new job for next year? A peaceful Christmas family reunion? Finally getting some me-time off? Getting rid of that toxic stress and anxiety once and for all?
In just 8 sessions with me, you’ll find the self-confidence to let go of your fears and the self-sabotage that is weighing you down. You’ll regain the focus and the peace-of-mind you need to finally make that dream come true.
If that resonates with you, don’t be spooked and simply book a free introduction call with me!

What Did I Do To Deserve This?

Do you ever feel frustrated or hurt when someone tells you something you disagree with? Do you sometimes get disappointed by the feedback you receive (or the lack of it)? Often people pleasers give a lot with great generosity, and tend to expect the same feedback. Detaching from ego can help free ourselves from the autogenerated self-doubt. People can actually be upset for other reasons than us. How would it be if you would react to the situation without blaming yourself? What would be different then?

Farewell Her Majesty The Queen

On top of the many political topics happening around the world lately, we have been deeply affected by the loss of Her Majesty The Queen on September 8th. It marked the end of a 70-year reign. Her reign spanned 15 prime ministers starting with Winston Churchill, born in 1874, and including Ms Truss, born 101 years later in 1975. It is beautiful to witness human beings sharing compassion and support, even without feeling the same degree of emotion or commemoration. 
_{Photo from history.com}

The Cloud with a Silver Lining

Many of us were happy to welcome some rain in September. However, when the rainy days are long it feel like it will never stop. In life, it’s natural that some days seem grayer and sadder than others. It’s also ok to feel a bit more down. It matters most is to be conscious of what is happening in our bodies, energy and mood, as well as in our thoughts. What physical sensations am I feeling right now? What are my recurring thoughts? And overall, we must remember that in every cloud, there is a silver lining.

The Hyper-Achiever

This month, we meet the HYPER-ACHIEVER. This saboteur is quite common, when we’ve been overly challenged by our parents or peers to succeed at school, at work and in life. The Hyper-Achiever makes us measure our self-worth through our achievements. There should be no peace or happiness until the next success, and the next, and the next… so we can lose touch on what really matters.
Challenge of the month: Realize when your happiness depends on your achievements, when your Saboteur says “You’ll be happy when…”. Reflect on the impact of depending on others’ approval. List what topics are causing you the most stress. How can you do them with passion and commitment, but no matter the outcomes? What would be different ?

5 Steps to Boost Confidence

Do you overthink easily?
Are you trying to achieve something important but it’s too stressful? Are you getting frustrated for not doing what you really want to do?
I’m happy to show you 5 simple steps to help you stop overthinking and move into action. It will help you boost your self-confidence and defuse the negative emotions that have been built up. Here you go:
1. Identify your fears
2. Breathe it out
3. Bring compassion
4. Visualize your success
5. Move into easy action
Which of these steps is the most difficult one for you?
If you want to know more, check out my latest INSTAGRAM posts for more detail, or just book a free introduction call with me!

Sleep against Stress

What do you do when you’re deeply exhausted, stressed or about to burnout? We often tend to say: “I need to do this”, “I shouldn’t do that”… This actually creates more pressure and drains even more of your little energy. The key is to quit pushing and blaming yourself. Instead, slow down and rest. To rebuild your resilience, the first step is to get enough sleep. Taking care of your physical health also supports your mental health. With more mental space, you’ll slowly move into what you want. How much are you sleeping lately?

Happy Birthday Switzerland!

The Swiss National Day is proudly celebrated on August 1st. The date refers to a historic alliance concluded in 1291 by the three cantons of Uri, Schwyz and Unterwalden. It resulted in the founding of the Swiss Confederation. We can wish Switzerland a Happy 731st Birthday! This day became a public holiday throughout Switzerland in 1993, after it was voted by referendum. The locals enjoy political speeches, bonfires, fireworks, but most importantly, lots of food, drinks and music in a festive atmosphere.

The Moon is Super

On August 11th, we could observe the last Super-Full-Moon of 2022. A Supermoon happens when the Moon is at its closest to Earth. This time, the Moon was only 360’000 km away! It can also appear up to 13% bigger and 30% brighter. Symbolically, the full Moon represents the highest energy and the learning of new things. Are you open to receive Super insights this month? Take the opportunity now, because the next Supermoon will happen on August 1st 2023, and the next time it will be that close will only be in 2034…

The Controller

This month, let’s meet the CONTROLLER. This saboteur has a powerful energy and can get things done. But it’s an anxiety-based need to take charge and control situations. It makes you believe that you’re either in control or out of control, and that you’re doing others a favor by controlling everything. Even if you can get results this way, you usually end up feeling impatient, angry, resentful and even rejected.
Challenge of the month: Realize when you get impatient at others, or when you push to get things done your own way. Thank your Controller for wanting things to progress and ask him to come back later. From a place of compassion and curiosity, ask yourself how others could feel in the moment and what really matters most. What could you do differently?

How does Coaching work?

My Coaching is a mix between Co-Active Coaching, Positive Intelligence and Mindfulness. You come to me with a problem, a frustration, something you feel stressed about. You know something needs to change even if you don’t know why or how. During a session, Co-Active help us connect to you as a whole person, naturally resourceful. What are the emotional, physical and energetical impacts? Positive Intelligence helps explore your Saboteurs’ lies and limiting beliefs. With Mindfulness exercices, you access your Sage, your Leader Within. Who do you really want to Be? What matters the most? Only then, you access new parts of your brain, and see new perspectives. You finally find motivating steps to take towards your goals. 
Want to give this magic a try?

One Gratitude a Day…

Are you feeling low in motivation and energy? Feeling kinda meh? :/
Here is a dare for you: right now, go to your favorite Whatsapp, Messenger, Signal, Teams or else, choose at least one person, and send them a truly kind, grateful, honest thank you message. Be specific!
Mention something they did that had a positive impact on you, or that you admire, or anything you like about them. 
Observe their reactions, then yours. Then, please tell me all about it! How do you feel now?

Flying Solo, with a Guide

On July 24th, we celebrate the inspiring Amelia Earhart, born July 24 1897. She was the first female aviator to fly solo across the Atlantic Ocean. She actually became famous as the first woman to cross the Atlantic, as a passenger! That made me think… Great achievements start with small, guided steps. What are you training on today, so that you’ll start flying solo soon? Who is your teacher, guide, coach to help you achieve your dreams? But eh, don’t get lost on the way…

Happy Bastille Day, France!

July 14th is France’s national day! It’s called Bastille day in some countries, in reference to the storming of the Bastille (a fortress and prison in Paris) on July 14 1789 during the French Revolution. However, this day actually celebrates the unity of the French people since 1790. Cherry on the baguette, it’s a bank holiday in France! People can happily watch the military parade on the Champs-Elysées in the morning, and get ready for the great fireworks in the evening. 

The Avoider

We are done with the Judge, Master of Saboteurs. Now, we look at the 9 Accomplice Saboteurs. Let’s start with the AVOIDER. It’s the cool one, who likes harmony, peace and Netflix and chill so much that it makes you procrastinate. It’s a guaranteed delayed frustration! 
Challenge of the month: Realize when you avoid difficult tasks, conflict, or even just saying no, or delay real problems. Toss your Avoider away by writing down your Wanna-do list and choose 1 thing you’re willing to tackle now.

Your Happiness Quiz

How Happy are you right now? How much Happy? Strange, right? Well, the University of Pennsylvania created these questions (The Authentic Happiness Inventory) to help us measure our overall well-being.
This self-assessment considers for example how you experience positive emotions or how engaged you are in your day-to-day tasks but also towards your life’s meaning.
Try it out yourself here: Your Happiness Quiz !

Love, Share & Travel the world

I got married! On May 6th, we made our union official in the beautiful City of Basel. On the 7th, we spent the day celebrating, hugging, eating and sipping Champagne in the breathtaking Château de Lucens in Switzerland. We were so touched by all the love that was shared! As this was terribly exhausting, we set off to discover 6 gorgeous islands of French Polynesia.
If you are curious about it, check out my Social Media!

Mother’s & Mothers’ Day

Many countries in the world dedicate a special day, most often in May-June, to take a moment to be grateful and honor our mothers.
Interestingly, the founder, Anna Javis, specifically noted that “Mother’s” should “be a singular possessive, for each family to honor its own mother. However, in France, we call it “mothers’ celebration”, as it started as a day to recognize mothers of large families. The more, the merrier!

Special Summer Solstice

Every year, on June 21st, something magical happens. Earth is showing off its best yoga pose, with a maximum axial tilt toward the Sun of 23.44°. The Northern Hemisphere is then granted with the longest day of the year, about 15-17 hours in Europe!
How are you maximizing the potential of these long days? Are you using your time according to your values and priorities? Is something getting in the way?

The Judge of Circumstances

We’ve talked about the Judge of Self and Others. Now we consider the Judge of Circumstances. Most of the time, we don’t even realize that we are criticizing a situation. The Judge makes us believe that a circumstance or an outcome is “bad” rather than to let us see it as a gift and opportunity. It generates feelings of unfairness, frustration, distress and ultimately suffering. 
Challenge of the month: become more aware every time you criticize a situation, and try to see opportunities instead.

Free 15-min Laser Coaching

WOW!
You can now get some life-changing Coaching for FREE!? 
As I’m coming back from vacation fresh and rested, I have plenty of new ideas. I’m now including 15 minutes of laser Coaching (does NOT involve real lasers, fyi) during my Free Intro Call.
From now on, you get to experience the way I hold Coaching, at no cost, and without obligation.
Wanna try? Simply go to my website and book a call with me!

First Day of Spring

On March 20th, we joyfully welcomed the arrival of spring in the Northern Hemisphere!
It is also known so as the Equinox, when the Sun is directly about the Equator and days are as long as nights.
And it’s without surprise that it has also been chosen for the International Day of Happiness.
What makes you happy about spring?

April’s Surprise Snow

I bet that most of us had already taken out our summer outfits and stocked up our freezers with icecream, when the surprising April’s snow came to visit us few weeks ago! 
How unexpected…
It’s a great moment to practice curiosity without judgment, and to simply savor what Mother Nature provides us. What surprised you this month?

Sweet Easter Celebration

Easter Sunday was celebrated on April 17th. Some of us enjoyed a long and relaxing weekend. It’s interesting to observe the different countries’ culture and holiday habits. In France, we generally like to gather in family, enjoy the good weather with good food, and especially lots of chocolate. All ages appreciate a good chocolate eggs’ hunt!

The Judge of Others

This month Saboteur is The Judge of Others. What a strong one! The biggest lie of that Saboteur is that it strongly makes us believe that we are right to criticize others. We pretend that it’s for a good reason. While in fact, it ignites our negativity vortex and generates stress and frustration. In result, it directly calls out the Saboteurs in the other person too! 
How can you train to become more aware of your Judge of Others?

Love, Work, Rest

In hardly 2 weeks, I’ll celebrate my wedding to my wonderful and supportive other half. It’s such a very special moment and we are grateful to be able to share it with our close family and friends. Beyond that, it actually warms my heart to receive all the love, happiness and best wishes of each people I talk to. 2 weeks after the big day, I’ll be off for 4 weeks for our honeymoon… Make sure to book a time with me before that!

Playful Basel @Fastnacht

Fastnacht is the Carnival taking place in Basel. For the locals, it’s a big deal, as it is part of the city’s identity. It is 3 full days (starting at 4am!) when the city goes wild. People are planning their costumes for months and rehearsing for weeks. It is the largest carnival of Switzerland and has been added to the UNESCO intangible cultural heritage list. I haven’t been in the crowd but still, it was so nice to see all ages getting ready to meet and celebrate.
Pic from basel.com

International Women’s Day

On March 8th, the world is uniting to celebrate women’s achievements throughout history and across countries. The United Nation (UN) General Assembly invited member states to proclaim March 8 as the UN Day for Women’s Rights and International Peace in 1977. The day aimed to help nations worldwide eliminate discrimination against women.
FYI, International Men’s Day is on November 19th 🙂 We support everyone!

Lucky
St Patrick’s Day

March 17th is the day Saint Patrick, Ireland’s patron saint, passed away. It’s a cultural and religious celebration, that has now spread far beyond Ireland. Some traditions are to go see the parade, wear green and a three-leaved shamrock, go to a pub, listen to Irish traditional music and watch horse races.
It’s also my mum’s name’s day, so it’s quite a significant day.
May the luck of Leprechauns be with you!

The Judge of Self

Each month, we’ll review one saboteur. The Judge of Self, is one part of the Master Saboteur, the Judge. It’s this nasty voice that makes us feel like a looser, telling us “You can’t do this” or “You could have done it better”. By activating the other saboteurs, it generates stress and unhappiness.  Can you start being more aware of when your Judge of Self arises?

Our Burnout Workshop

On Monday 28th of March, join us in Zürich main station, for our special workshop in duo with the talented Alexander Technique Teacher, Nadia Banna. We’ll help you feel yourself again and finally liberated from Burnout.
 It’s limited to 10 people, so book your spot now!
All the details are here:
Burnout Workshop Info

I went to Paris

I’ve been now twice on a business trip to Paris and I’m loving it. Even though it’s very tiresome, I’m so grateful to be able to come back to my old neighborhoods, rediscover restaurants and shops, and to spend a little time with my friends. On top of that, the Coaching I’m giving is fruitful and gratifying. Can’t wait to go back !

April Fool’s Day

On April 1st, it’s April Fool’s Day. So, April might start on a light note, if you’re the one making the joke!
In France, we call it “Poisson d’avril”. Then, the game is to stick a (paper) fish on the back of someone without them noticing it. There are plenty of other small jokes! Have you experienced it?
Which one are you, the diabolical fox, or the sweet lamb?