Another project on your desk, when there are already too many; an invitation to a dinner you feel obligated to attend, but would rather not: many people struggle when it comes to articulating their boundaries. In this class you will therefore learn to set boundaries; to say “No” in a healthy way.

Did you know that emotions have an impact on your immune system? In this body-mind practice, you will be going through a series of exercises and breathing techniques. You will also learn how to breathe through situations to better cope with emotional stress and physical reactions.

Did you know that five minutes of meditation every day can nourish your mental and physical wellbeing? Meditation is a great source of relaxation and regeneration. It, therefore, helps us to better cope with stress and anxiety, to become more focused and productive. What’s more, it also enhances your connection to your authentic self. Those five minutes are yours.

And did you know that about 80 per cent of our immune system is located in our gut? In this class, you will learn which foods and eating habits are more likely to harm our wellbeing. And why is bitter the new sweet? What do we mean by antiviral foods? What is dietary fiber for?

Tinctures have been used since ancient times. They’re a way of preserving and harnessing the valuable compounds and active ingredients of a wide variety of medicinal plants, and are known for their healing properties. In this video class, learn how to make your own immune tincture.

Did you know that your body consists of 70 per cent water? Water is the essence of all life. In fact, every single metabolic process, whether breathing, the flow of blood or your digestion, needs water to be able to function. Our daily practice this week is, therefore: make your early morning ritual a hydration ritual.

Do you tend to give your body a break far too seldom, both in everyday life and during training? As a result, your immune system might suffer, and you might lose energy and life-force instead of empowering yourself. Training ideals, like, “No pain, no gain”, should finally be replaced with small, intermediate goals and periodization, instead.

Walking, running and racing is the heritage of our evolution. Movement is what defines you as a human being. As soon as you sit down, the body switches to standby mode. Mobility training is a holistic approach to improve posture and relieve tension. Through targeted training of the muscles and adjacent joints, as well as the activation of the fasciae, you increase your mobility.

Did you know that your body benefits from physical activity? Take walking. With every step you make, your body releases endorphins, serotonin and dopamine – the so-called happiness hormones. That’s why your daily practice this week is to walk 10,000 steps every day.

Long, stressful days packed with work, sport, family commitments and leisure time with friends often stretch into the night, resulting in us not leaving enough room for a good night’s rest. In this audio class, you will learn what happens in your body while asleep and the reasons why good sleep actually starts in the morning, not at night.

As with many people, you might sometimes struggle to calm down at night, especially when your day is intense and hectic. This meditation practice will help you let go of the weight of the day; to make the most of your night’s rest. To be practiced right before going to bed or anytime you need a moment to calm your nervous system.

Have you ever heard or experienced the regenerative, relieving power of writing a diary? Writing, especially as a frequent routine, can help you to explore and process the small and large goings-on in your life. But while a diary can be about many things, the technique of journaling is more targeted to strengthen your own mental wellbeing and to create more focus, clarity and joy.