Overview:
A transformative workshop focused on enhancing the quality of your sleep and optimizing daytime rest for improved energy, concentration, and overall performance. We will delve into the science of sleep, circadian rhythms, and practical tools to ensure restorative rest becomes a natural part of your daily routine.

Agenda:

1. Understanding the Importance of Sleep:

• Overview of the critical role sleep plays in physical and mental well-being.
• Exploring the consequences of poor sleep and the benefits of high-quality rest.

2. Introduction to Sleep Hygiene:

• Establishing healthy sleep habits for optimal rest.
• Tips for creating a sleep-conducive environment.

3. Circadian Rhythms and Chronotypes:

• Understanding the body’s internal clock and how it affects sleep patterns.
• Identifying personal chronotypes and aligning activities with peak energy levels.

4. Chronobiology for Productivity:

• Exploring the science of timing for better performance and concentration.
• Adapting daily tasks to match natural energy fluctuations.

5. Micro-Rests and Power Naps:

• Incorporating short breaks and power naps for enhanced alertness.
• Techniques for quick and effective relaxation during the day.

6. Boosting Energy and Concentration:

• Nutrition and lifestyle choices that support sustained energy.
• Cognitive strategies for maintaining focus and concentration.

7. Practical Tools and Implementation:

• Introducing tools and apps to track and improve sleep quality.
• Creating personalized sleep and rest routines for participants.

Benefits:

Participants will leave the workshop with:

• In-depth knowledge of the science behind sleep and its impact on well-being.
• Practical strategies for enhancing sleep hygiene.
• Insights into personal circadian rhythms and chronotypes. NI Method®
• Techniques for quick and effective daytime rest.
• Improved energy, concentration, and overall performance.
• Access to tools and resources for ongoing sleep improvement.

This workshop is designed to empow

Workshop Overview:

Welcome to a transformative journey where we explore stress and emotional management through the lens of positive psychology and narrative practices. This workshop is designed to equip participants with practical tools and insights to navigate challenges with resilience and cultivate a positive mindset.

This workshop aims not only to equip participants with knowledge but to inspire a positive shift in mindset and behavior, fostering a resilient and thriving approach to life’s challenges.

Workshop Agenda:

1. Introduction to Positive Psychology and Narrative Practices:

• Understanding the fundamentals of positive psychology.
• Exploring the power of reframing through narrative practices.

2. Cultivating Positive Emotions and FLOW:

• Identifying and nurturing positive emotions in daily life.
• Unleashing the concept of FLOW for optimal performance and well-being.

3. Problem Management During Crisis:

• Developing effective problem-solving strategies during challenging times.
• Embracing a growth mindset to view crises as opportunities for personal development.

4. Personal Relationships and Networking:

• Recognizing the importance of strong personal relationships for stress resilience.
• Building and maintaining a positive network for support and growth.

5. Effective, Affective, and Constructive Communication:

• Enhancing communication skills for effective expression of thoughts and emotions.
• Integrating affective and constructive elements for meaningful connections.

6. Behavioral Sciences and Stress Reduction Techniques:

• Applying behavioral sciences principles for habit formation and stress reduction.
• Practical exercises and techniques to manage stress on a daily basis.

Participants will leave the workshop with:

• A deeper understanding of positive psychology principles.
• Practical tools for managing stress and emotions effectively.
• Improved communication skills for positive interactions.
• Strategies to foster positive relationships and networks.
• Personalized action plans for ongoing well-being.

Overview: Inspiring a more conscious and meaningful relationship with time, from our finite nature, from the needs and capabilities of our biology, and debunking myths regarding productivity, rest, and self-care.

This workshop provides participants with the tools and perspective necessary to address time more consciously and meaningfully, inspiring them to live a fulfilling and satisfying life in a world where time is a precious resource.

Agenda:

The paradox of time

Exploring the connection between awareness of our finiteness and effective decision-making regarding time.

Challenging the belief that more time always leads to more productivity and happiness.

• Prioritizing and choosing consciously
• Discovering and defining personal values that will guide decisions on how to invest time.
• Addressing the false efficiency of multitasking and learning to focus on the most meaningful activities.
• Decision-making in a world abundant with possibilities
• Exploring how an abundance of choices can lead to paralysis and learning strategies for making more effective decisions.
• Introducing the concept of saying “yes” more deliberately and consciously.

Routines

Using the IN Method (Natural Intelligence)

How routines can be allies rather than enemies of time, providing structure and freeing the mind for more creative activities.

Developing an end-of-day ritual that allows for reflection on achievements and learnings, and preparing for restorative rest.

Mindfulness and self-care

Integrating mindfulness practices to increase awareness and reduce time-related anxiety.

Exploring how taking mindful breaks can enhance productivity and overall well-being.

The Infinite Game

Using a long-term perspective to set goals aligned with personal values and aspirations.

Embracing the reality that not everything can be done and learning to celebrate progress instead of chasing perfection.

Overview: Discover how a diet, or better yet, a style of nutrition, centered on bio-regulation can transform your health comprehensively, from weight control, through optimal gut health, to optimizing your systems for you to thrive.

Bio-regulation refers to the process by which biological systems regulate and maintain internal balance, known as homeostasis, to ensure optimal functioning of the organism. Bio-regulation involves using holistic and personalized approaches to promote the self-regulation of the body, allowing biological systems to work in harmony.

In the field of nutrition, bio-regulation is related to the choice of foods that support homeostasis and go further, reaching allostasis, thus contributing to overall health. This involves selecting nutrients that support the body’s natural biological functions and help prevent imbalances and diseases, as well as foods and habits that the person can maintain (allostasis).

Bio-regulation does not adopt a one-size-fits-all approach, but recognizes the biological individuality of each person. It is based on understanding the specific needs of each individual and adapting lifestyle strategies, including nutrition, to promote self-regulation and optimal well-being. In this workshop, we rely on functional medicine and plant-based foods as they focus on supporting the body’s natural processes to achieve and maintain balance and therefore health.

Agenda:

Introduction to Bio-regulation:

We will explore the fundamentals of bio-regulation and its impact on health.

We will discuss how functional medicine addresses biological individuality for optimal health.

Plant-Based Diets (80%):

We will delve into the benefits of a predominantly plant-based diet.

We will analyze how plants can be key allies in regulating the body and preventing diseases.

Functional Medicine and Essential Nutrients:

We will examine how functional medicine integrates with nutrition to address nutritional imbalances.

We will identify essential nutrients present in bio-regulating foods and their impact on health.

Bio-regulating Menu Planning:

You will learn how to design balanced plant-based meal plans.

You will receive practical tips for incorporating variety and nutrition into your daily food choices.

Demonstrations and Recipes:

We will conduct demonstrations of bio-regulating meal preparation.

We will share delicious and simple recipes that you can easily incorporate into your daily life.

Q&A:

You will have the opportunity to ask specific questions about your health and dietary goals.

You will receive personalized guidance to integrate these principles into your lifestyle.

Overview: Understanding the importance of having effective control over your personal finances. Developing effective saving habits, regardless of income level, and using credit cards responsibly and strategically. Introducing investment options and how to make informed decisions, thus establishing a solid foundation for long-term financial security. Developing skills and sustainable habits for continuous financial well-being.

Agenda:

Understanding Personal Finances (Individual Situation of Each Person)

Identification of Income and Expenses:

Practical tools for effectively tracking your income and expenses.

Personal Budgeting:

How to create and maintain a budget that fits your needs and financial goals.

Smart Savings Strategies:

Savings Automation: Tools and applications to automate savings and make it an integral part of a financial routine.

Setting Financial Goals: Defining realistic and achievable financial goals to motivate saving.

Responsible Credit Card Management

Understanding Credit:

Good credit and bad credit. How your credit score works and its impact on your finances.

Smart Use of Credit Cards:

Strategies to avoid accumulating debt and leverage the benefits of credit cards responsibly.

Planning for the Future

Investment Basics:

Understanding the differences between stocks, bonds, index funds, and other financial instruments.

Retirement Planning:

Strategies to ensure a comfortable retirement and secure financial stability in retirement.

Emergency Management:

Creating an emergency fund and strategies for facing financial emergencies.

Review and Adjustment:

 How to review and adjust your financial plan as your circumstances and goals evolve.