Supporting therapies
Fuel yourself with protein-rich whole foods every
Move your body and strengthen your muscles with exercise
Recover with a consistent 7–8 hours of quality sleep per night
Build a positive mindset, manage stress and emotions
Build healthy habits for lasting results
Experienced Coaches
Monika is a certified and highly experienced nutritionist, psychologist (CN, NPC)
Tanja is a certified and highly experienced personal trainer and mental coach (CPT, MC)
Simon is a certified and highly experiences personal trainer and nutritionist (CPT, CN)
Nutrition - recommended approach
Eat 25–30 g of protein per meal to preserve muscle, stay satiated, and support fat loss.
Include vegetables, fruits, whole grains, and legumes to stabilize blood sugar, digestion, and fullness.
Use olive oil, nuts, seeds, and fatty fish to support hormones, heart health, and reduce inflammation
Drink 2–3 liters of water daily to aid digestion, reduce nausea, and support GLP-1 therapy.
Combine protein, complex carbs, and healthy fats for steady energy and fewer cravings
Monika is a certified nutritionist (BSc Nutrition & Dietetics) and has been supporting people for over 15 years in achieving greater well-being, more energy, and a more relaxed relationship with food. She specializes in metabolic syndrome, nutritional psychology, and food intolerances.
With evidence-based guidance, deep empathy, and a holistic view of everyday life and personal
circumstances, she offers individual nutrition counseling and nutritional-psychological support — both
online and in person (Zurich/Winterthur).
Instead of counting calories or following strict diet rules, Monika focuses on the joy of eating, self-care,
and personalized, practical strategies that lead step by step to greater well-being and improved health.
"Nutrition must nourish both body and mind — balance begins with awareness."
Exercise - recommended approach
Take stairs, walk, or cycle short distances — small daily habits keep your body active and energized.
Train 2–3 times weekly with full-body exercises to maintain muscle, metabolism, and protect long-term health
Do 60 minutes of moderate cardio weekly — brisk walking, jogging, swimming, or cycling improve heart and fat metabolism
Include stretching, Pilates, or yoga to enhance posture, mobility, and reduce injury risk
Choose activities you love — consistency and joy make physical activity sustainable for life.
Tanja is a dedicated personal and mental coach with over ten years of experience in strength and performance training. Her passion is helping people discover their inner power, overcome obstacles, and unlock the full potential already within them.
Tanja offers personalized personal training and mental coaching, both online and in-person. Her holistic approach combines physical performance, motivation, and mental resilience — helping clients become stronger, fitter, and more confident in body and mind through tailored, sustainable coaching programs.
"Your greatest strength lies in the courage to unleash what's already inside you."
Sleep - recommended approach
Sleep at least 7–8 hours per night, aligned with sunrise and sunset for optimal recovery
Keep a consistent sleep schedule - go to bed and wake up at the same time every day incl. weekends
A fully dark room, good mattress cold temperature (18 C, 64F) fresh air, silence (use ear plugs)
Relax your mind, read, warm bath/shower, meditate or go for a walk. Stop eating 3hrs before bed, Stop drinking 2hrs before bed, Stop screens 1hr before bed
Avoid alcohol and nicotine, avoid caffeine in the afternoon, and avoid exercise in the evening
After a sports accident left him temporarily in a wheelchair, Simon rebuilt his strength through persistence and science. A certified Master Trainer and Precision Nutrition Coach, he now helps others transcend physical and mental limits
Simon provides personalized training and nutrition coaching — both online and in-person — tailored to individual goals. His holistic approach combines functional movement, metabolic health, and sustainable lifestyle habits to improve strength, energy, and confidence for lasting results in everyday life.
"Wherever you start — progress begins with will, consistent effort, and patience."
Mind-set - recommended approach
Start with small, achievable steps — steady progress builds confidence, motivation, and lasting behavior change.
Adopt an optimistic mindset — focus on progress, self-compassion, and growth rather than perfection
Use mindfulness, breathing, or nature breaks to calm your mind and prevent emotional overeating
Recognize triggers, express feelings constructively, and build healthy coping strategies to stay emotionally centered.
Engage with friends, family, or support groups — social bonds strengthen accountability, resilience, and wellbeing.
