(1) FREE lecture and Q&A session at Synergy Yoga & Pilates on January 10, 2020, from 12:00 to 1:00 PM
Simply come to this presentation and ask your questions - no commitment required.
UPDATED CONTENT! - I am proud and happy to announce to you that I am now not only a Certified Life Coach and Amen Clinic-Certified Brain Health Coach but this year I also obtained a B.A. of Integrative Medicine from Quantum University. I'm currently working on my doctorate in Integrative Medicine and continuously implementing new material in all my coaching and course offers.
(2) 6-week-program from January 17 thru February 21, 2020, at Synergy Yoga & Pilates, 3152 Old Shell Road, Mobile 36607
What you will learn in this program:
How your hormones work and how everything within your body is connected.
How you can balance your hormonal system by determining and leaving out food triggers and adding nutrient-dense food, herbs, and supplements to your diet, thus establishing lasting wellbeing in your life.
How to prepare natural wholesome foods that work with your busy schedule - we will enjoy samples every week.
NEW: My health coaching practice is an affiliate of YourLabWork and I can now offer you discounted blood work so that we can determine a customized schedule for supplements and dietary recommendations for you! (fee for bloodwork not included in program fee)
NEW: I have updated this program to include a detailed assessment of your five meridians to learn more about possible root causes of any symptoms you may have - so that you can use this insight as a motivational background for positive lifestyle changes to be made and to be better equipped to ask the right questions to your healthcare providers.
Week 1 - Happy Hormones - Our glands and chakras
Develop An Action Plan / Identify Your Triggers
Week 2 - Curb your sugar cravings
Push the 'Reset Button'/ Detox your liver and Cleanse your gut
Why Physical Healing Starts In Your Gut
How proper liver function connects to balanced hormones
Week 3 - His & Hers
Women only - heal migraines and PMS, smoothly surf through menopause, improve fertility, prevent breast cancer
Men only - testosterone and lean muscle, prostate health
Support Sex Hormone Production For Wellbeing
Week 4 - Adrenal Health
Lower Your Cortisol Levels / Reverse Adrenal Fatigue
Guided meditation - stress management
Week 5 - Herbs, Supplements, Substitutes - Yes or No?
Herbs & Supplements For Specific Conditions
Guest speaker: Dr. Donald Ponquinette, pharmacist, will be giving an overview of possible interactions between common supplements and frequently prescribed substitute hormones.
Week 6 - Thyroid Care Herbs
Improve Your Energy Levels / Reduce Stress On Your System
What you will get in this program:
Weekly in-person classes with educational lectures and Q&A
PDF worksheets / self-assessments
50+ recipes and easy go-to-guides for food preparation at home
Instructions for fermentation, sprouting, juicing, detox
Weekly email newsletter with charts, motivational quotes, and meal plans
guided hypnotic trances
one-on-one email support
consultation based on your personal lab results by an experienced pharmacist (lab work has to be done outside of this course by your doctor)
Decrease blood pressure: both focussing on a silent mantra and Yoga Nidra relaxes the nerve signals that coordinate heart function, thus reducing blood pressure. Combined with slow, deep breathing and an emphasis on a long exhale, this is one of the secrets to “hack” your Vagus nerve, thus calming the entire system
Control anxiety: regular meditation helps to reduce anxiety levels and related impulses and negative thoughts
Promote emotional health: long-term high-stress levels can bring our hormone and neurotransmitter system out of balance, meditation helps to reduce cytokines; meditation teaches self-control and self-awareness thus helps us to be aware of triggers, of unhealthy habits, and find the willpower to change for the better
Prevent and reverse age-related memory loss: meditation improves focus and increases attention span, this can turn into more clarity and improved memory. In fact, several studies have shown that especially Kirtan Kriya, a tradition that combines mantra, chants, and finger mudras, dramatically improved mental activity in elderly persons
Improve sleep: nearly half the adult population struggle with insomnia at some point. Meditation helps to calm the mind, relax the body, and thus supports falling and staying asleep.
Control Pain: Meditation affects the pain center in the brain, thus reducing the perceived pain by calming the brain.
There are many different schools and techniques:
Silent meditation– all about emptying the mind
autogenic training - all about learning to control involuntary aspects (hand warming, feet warming, heartbeat)
Progressive muscle relaxation – great preparation before Savasana
Guided imagery – for those who relax through daydreaming (switches the brain from beta to alpha mode)
Positive affirmations/mantras – has shown incredible results, people healed themselves from cancer, IBS, PTSD and more
Chanting – great spiritual practice, for those who like it, that has dramatic effects on the brain (all the way to theta and delta waves while staying aware of it), in yoga these ancient Kundalini techniques are considered the Bliss-practice
Focused-attention meditation – concentrates attention on a single object (candle), thought (affirmation, intention, mantra), sound (bird), or visualization. Other methods focus on the breath.
Open-monitoring meditation – encourages broadened awareness of all aspects of your environment, train of thought, and a sense of self. This may help to become aware of thoughts, feelings or impulses that you might normally try to suppress.
Loving-kindness meditation – also known as Bhakti yoga teaches to extend compassion to oneself and others, it teaches to soften the heart, let go of anger, and cultivate a lasting attitude of kindness toward all
Walking meditation – is an old Buddhist tradition but also known from Christianity (think colonnades in monasteries).
So, there are traditional teachings that are both timeless and effective, yet our modern lifestyle always seems to find excuses as to why we don't have time to meditate. So, now there are also branded programs that teach you a step-by-step approach and there are mobile apps that allow you to take your meditation teacher with you wherever you go. Before you decide which approach you want to try, take a moment and think about why you consider meditating.What do YOU want to get out of it?
Do you want to learn to relax and cope with stress in a healthier way?
Do you want to live more mindfully?
Do you want to make this part of your spiritual life?
Or do you want to support long-term brain health (memory, focus, learning)?
And while sooner or later a regular meditation practice supports all of the above, I recommend picking a starting point that suits your personality and schedule best.
There are countless videos with guided meditations available on YouTube. I'm very picky. YouTube can be a great and affordable source but it can also feel like a jungle.
***** Meanwhile, there are dozens of apps available – both free of charge and for a fee/subscription. I have tried some out and want to share what I found:
Calm offers support with relaxation via guided meditations, with disrupted sleep patters via sleep stories, coaching for focus, relationships, anxiety, and more. Once you download the app on your phone, you can try it out for free for 7 days. If you like it, you can purchase a subscription to access the full library. It is an advantage that everything is on your phone and you don’t need internet access to use the app.
I personally liked some of their guided visualizations but didn't like the sleep stories at all.
Muse is the technology I'm currently using. I love it! Muse is more than just an app. Muse is a wearable headband that uses electroencephalography—or EEG—to detect electrical activity in your brain. The goal of Muse is to make you aware of your brain’s activity and to train your brain via audio and visual cues such as the sound of waves or chirping birds.
The Muse headband has seven EEG sensors that are grouped into five points—three on the front of your forehead and one behind each ear. So one needs to purchase the headband-device and download the app. The headband transfers the data via Bluetooth to the phone.
Through the app, you can assess your progress in remaining calm. The device also records when you move, fidget, or open your eyes. Reviewers of Muse have noted that it’s useful for beginners or those inexperienced with meditation and mindfulness. The app is very detailed, it pairs with any iPhone or Android, and charges quickly. It lets you track your progress in how long you can maintain to stay very calm – it works basically like Biofeedback - with simple cues that train your mind to maintain a certain state of calm.
When working with my private clients, I'm connecting the headband to additional measuring apps, and it allows to track not just a basic EEG but monitors each brainwave, the heart rate, and the breathing rate. This allows me to combine guided meditation with heart variability training, breathwork, hypnotic trances, and mindfulness exercises. One of my small research projects is to offer Reiki (a Japanese form of energy healing and guided meditation) to clients with acute or chronic inflammation in the body and using an Infrared-camera to measure how well we were able to bring the inflammation down.
Muse is the right approach for all who long to support brain health, who do want to feel calmer and cope with stress and anxiety but at the same time like a scientific kind of approach.
Btw: Muse and Calm cost almost the same – and with that in mind, I think that Muse offers the better value.
So here is one version of HRV training: The inner balance technology works by analyzing your heart rate and understanding the emotional condition of your mind. It trains you to generate a highly efficient physiological state called the HRV coherence (HRV = Heart Rate Variability). This helps you clearing your mind and increasing your emotional composure. This one also requires the purchase of an additional device plus the app.
You can either download this app on your smartphone or signup online and start meditating today. The guided meditations have been developed by former Monk Andy Puddicombe and many like them for reducing stress and anxiety, or simply erasing feelings of restlessness.
Omvana is part of a comprehensive platform for online learning and connecting with a global spiritual network of students and thought leaders, called Mindvalley. Their recorded meditations are great, many are done by well-known thought leaders and authors of spiritual guidance and self-help books. A disadvantage is that you do need the internet – no offline use. Some of Mindvalley’s online courses are great – I personally love Deepak Chopra, Eckhart Tolle, and Carolyne Myss. This is especially true when you don’t have a lot of time to read all these books. Some of their ideas are inspirational … and after reading hundreds of pages for work, it may be nice to simply listen to someone else reading to you. However, some of Mindvalley’s online classes promise deep insights but deliver beginner level … this is a good community to connect with when you are interested in networking, personal growth, spirituality, self-realization, and everything down those lines.
This meditation app is insofar unique that it does not ask for any of your extra time in the already busy days. Like other meditation apps, you do not have to separate your meditation time from your work time. Because you can use this app anytime you want and at any pace that you are in (meditate on the go).
You also do not have to pay any subscription fee to use this app. It charges you a one-time, very affordable fee.
You can download this app on your iOS or Android device as it is available for both OS.
What if plugging in my earphones and listening to some guided meditation is all fine but sometimes I feel like putting all technology to the side?
Then may be the time for you to simply find a quiet spot to sit down, bring your awareness to your breath, focus on the light of a candle, the sound of a gong, a positive affirmation, or whatever suits you best - and be still.
Prayer is when we talk to God. Meditation is when we listen to God.
Did you know that about 70% of the average modern-day American diet are empty calories and that such a diet sets you up for weight gain while being malnourished? Did you know that with a non-organic diet, you eat 3 to 5 pounds of chemical food-additives each year?
Clean eating is not a diet. It's not about losing weight at every price and it's not about going hungry.
Clean eating is about
restoring the gut flora - thus reversing symptoms of IBS and boosting the immune system,
replenishing nutrients such as amino acids, vitamins, minerals, and trace elements - thus keeping the endocrine system, bones, teeth, and muscle tissues healthy,
rebalancing the nervous system - thus supporting long-term brain health and good memory, eliminating brain fog, ensuring restful sleep, and improving mood,
resetting the hormones - thus ensuring proper thyroid metabolism, blood sugar control, stronger muscles, neurotransmitter balance in the brain, and optimal weight,
restoring long-term health by reversing early symptoms of dis-ease and reducing inflammatory processes in the body.
This 10-day program offers you:
a meal plan with precise instruction and timing and protein-carb-balance
easy yet tasty recipes
list of local restaurants that offer healthy options
action steps on how to change habits/overcome cravings and more
daily email support: motivation and education
learn how and which amino acids can support weight loss, brain health, strength building, and much more
learn how enzymes can support proper digestion, reverse IBS symptoms, reduce allergies, boost immune strength
learn how intermittent fasting can reset your digestive fire (appropriate hydrochloric acid production for complete digestion)
why eating organic is imperative
how to stay youthful longer: take control of your blood sugar, cholesterol, hormonal balance (yes, this is important for men too)
learn why gut health and liver cleansing are so important and which foods and supplements are good and which ones are a waste of money
yogic/ayurvedic teaching about healthy eating
yoga poses that support digestion, blood pressure, detox, stress management, mindfulness.
Heck YES, this program is actually providing specific information for men and women with regard to metabolism, endocrine balance, and nutrients.
I partner with Dr. Alan Hopkins for blood/lab work and with Dr. Daniel Amen/Amen Clinics for brain health assessments. If you are interested in a more comprehensive consultation, let me know, and I'd be glad to talk to you in more detail.
Autumnal Equinox in Belize - September 23nd thru 28th, 2019
Are you thinking about going on retreat, and trying to find the right one for you? Get a glimpse of this beautiful place and the program I offer here - I will offer this retreat again in 2020:
THE VENUE- Copal Tree Lodge - a little piece of heaven
The lodge is located in the middle of a 12,000 acres wildlife refuge right on the banks of river Rio Grande. The terrain is quite steep but there are both steps and an elevator tram. During our last retreat, we had two ladies with prior knee-surgery participating and they had no problems getting around. Everything is tastefully furnished, in harmony with nature, sustainably built and managed.
Amenities:pool, jungle gym, spa, kayaks and canoes, bicycles, yoga palapa, boat deck, fire pit, restaurant, hiking trails.
THE ROOMS - at this lodge various categories are offered. For my retreats, I reserve the Jungle Suite Cabanas - charming cabins with private bathrooms (single-/double-occupancy). As much as I love to travel with a group, I respect that there are times when we need our privacy. These rooms offer just that - your own space. The rooms are exceptionally clean, the views extend the space into the jungle for those who like to communicate with trees. If you prefer any other category, just let me know.
THE FOOD - organically grown, always fresh, seasonal farm-to-table meals
YOGA - complete guided practice every morning, guided meditation or Yin Yoga every night - for all who love yoga
THE FARM- this has been a farm for generations - honoring the soil, loving nature and growing food in harmony with its cosmic cycles.
GETTING THERE - let the adventure begin
One-On-One Coaching/Energy Healing - this is my purpose - to meet you, yes you, where you are and hold space for your healing because I believe that you were created to live life to your fullest potential
TOURS - Mayan Ruins
TOURS - Blue Creek
"This feels so free." - Annabel; Best compliment ever!
I can't express with words how grateful I am for this experience, for the trust these women gave me, the riches of nature, the friendliness of the locals, the time to enjoy this week, the guidance to do it and lead retreats. Namaste!
How does this sound to you? Let's come together at the beginning of the new year as women and learn about herbs together. This one-day retreat will take place at Blakeley State Park. We will meet at the main gate on Hwy 225 and begin with a guided walking tour. During the walking tour, we learn about the native trees, grasses, and ferns and their healing properties. We will then get to the kitchen, have tea, and learn how to make home remedies and prepare herbal balms for skin care and lip balm. And of course, we have to try our own recipes and also enjoy a delicious, simple herbal skin treatment. While the balms cool off and settle, we will enjoy an all herb-themed lunch and learn about a selection of culinary herbs. After lunch, we will gather around the bonfire with a cup of tea and listen to herbs in ceremony and ritual and learn about the deeper meaning of plants in fairy tales.
The fee for this retreat includes:
small skin balm, lip balm, small tea sachet to take home
variety of herbal teas, hot and iced, available all day
healthy, homemade lunch
park entry fee
all learning and good company
Date: January 5, 2019, from 9:00 AM to 4:00 PM
One-Day Women Retreat: Herbs for Self-Care at Blakeley State Park, $75.00
Fermented Food Preparation Class
Learn how to make kombucha, coconut yogurt, beet kvass, and sauerkraut.
Date: October 13, 2018 from 9:00 am to 12:00 pm
Location: Central Presbyterian Church, 1260 Dauphin St, Mobile, AL 36604
Learn traditional methods to preserve veggies and other food, support gut health and immune strength, create new flavors based on old recipes. Hands-on, simple, healthy, economical, smart, sustainable - and yummy.
All supplies are included in the workshop fee of $25.
"Ich liebe Yoga, Natur, und andere Menschen mehr zu einem gesunden Lebensstil zu ermutigen. Deshalb biete ich regelmaessig Workshops und Retreats an."
Manja Herlt Podratz, Ph.D.,unterrichtet Vinyasa, Ashtanga, und Yin Yoga.
Als sechsjaehriges Maedchen hat sie von ihrem Vater die ersten Hatha Yoga Uebungen gelernt. Er war es auch, der ihr Entspannungstechniken wie autogenes Training beibrachte. Von 1998 bis 2006 praktizierte Manja Kundalini und Schwangerschaftsyoga in Berlin verschiedenen Lehrern, und Hatha und Kundalini Yoga in der Tradition nach Swami Sivananda with Yoga Vidya in Deutschland. Im Jahr 2008 ist Manja in die Vereinigten Staaten umgezogen und absolvierte ihre 200-Stunden Ausbildung zur Yogalehrerin in 2014/15 mit Tracey Narayani Glover von Shanti Warrior Living Yoga School in Mobile, Alabama.
Manja erhielt ihr Diplom in Kulturarbeit und Kunstmanagement von der Fachhochschule Potsdam, und einen Doktortitel in Architekturtheorie von der Brandenburgischen Technischen Universitaet (BTU) Cottbus. Sie lehrte fuer 11 Jahre an verschiedenen Hochschulen in Deutschland, Italien, und in den USA und publizierte mehrere akademische Buecher und Artikel auf Englisch und Deutsch waehrend dieser Zeit.
Im Jahr 1999 erhielt Manja die Diagnose Unterleibskrebs, eine schockierende Diagnose, welche dazu fuehrte, dass sie ihre Ernaehrungs- und Lebensweise komplett umgestellte. Fuer zwei Jahre folgte sie einer Rohkost-Heilnahrung und seitdem ist sie Veganerin. Heute ist sie Mutter von drei wunderbaren Kindern, die alle natuerlich zu Hause geboren wurden. Manja ist die Autorin von "Das Leben kennt den Weg" - ein Ratgeberbuch zu natuerlicher Schwangerschaft und Geburt sowie veganer Ernaehrung.
Heute arbeitet Manja als Yogalehrerin, als Brain Health Coach (zertifiziert durch Amen Clinics/Dr. Daniel Amen), zertifizierter Life Coach, zertifizierter Hypnotherapeut, und Reiki Meister. Manja hilft ihren Klienten, Trauma, Angstzustaende, Depressionen, Suechte und ADHS zu heilen auf koerperlicher, geistiger und emotionaler Ebene. Manja arbeitet zweisprachig auf Deutsch und Englisch, und ist ausgebildet und zertifiziert als Uebersetzerin. Regelmaessig arbeitet sie medizinische und juristische Dolmetscherin.
Manjas Lebensmotto ist:
"Wenn Dir viel gegeben wurde, ist es Deine Verantwortung viel zurueckzugeben zu Dir selbst, Deiner Familie und Deiner Gemeinde, zum besten Wohle aller."
PLEASE READ THE CANCELLATION AND REFUND POLICY IN ITS ENTIRETY BEFORE BOOKING. Do not hesitate to contact me (firstname.lastname@example.org) should you have any questions.
In order to reserve your spot for this retreat, you may either pay in full or pay a deposit and then pay the remainder before or by August 15, 2018. Upon receipt of your payment, I will send you a confirmation of your deposit/payment.
Please note that there will be no refunds or discounts for arriving late, leaving early, flight cancellations, travel delays or illness. If you cancel your participation in a retreat for any reason, the cancellation policy below will apply, with no exceptions. I wish I could compensate people for unforeseen circumstances (injury, family emergency, etc), but I have costs already going into play when reserving retreat centers. I have designed the cancellation policy to be as compassionate as possible in the case that your plans change. But to protect yourself further, we strongly encourage you to purchase travel insurance.
IF YOU CANCEL THE RETREAT
If you cancel more than 75 days before your retreat start date, 100% of your payment may be applied to another Retreat.
If you cancel 50 – 75 days before your retreat start date, 75% of your payment may be applied to another Retreat. You will forfeit 25% of the price of your retreat.
If you cancel 15 – 49 days before your retreat start date, 50% of your payment may be applied to another Retreat. You will forfeit 50% of the price of your retreat.
If you cancel 14 days or less before your retreat start date, you will forfeit your entire payment.
You may TRANSFER your reservation to another person subject to the procedures in this paragraph. Such transfer must be made no later than September 10th, 2018. In order to make the transfer, the owner of the reservation must contact me and provide contact information for the person who receives the transfer. The transfer between transferor and recipient may be as a gift or as a sale between the two parties, which will be considered completely independent of Manja Podratz and Yoga With Manja. Transfers made without communicating it to me will not be manifested to the final attendee list and there will be no refund of the ticket price. To cancel, you must send an email stating that you wish to cancel to: email@example.com
IF I CANCEL THE RETREAT
I have never had to cancel a retreat, however, if I do cancel a trip due to personal circumstances such as illness or death in the family, I will refund to you all deposits and payments you have paid. I cannot however compensate you for airfare or travel costs incurred. In the unlikely event that I must cancel a retreat due to weather, natural disaster or political upheaval, I cannot guarantee a refund – it will be depending on receiving a refund from the venue / tour operator I work with.
To join the retreat you must have travel insurance. The best way to protect yourself from any unforeseen circumstance is to purchase trip insurance. Travel Insurance can protect you in case:
• you cancel your participation in the retreat
• retreat is cancelled due to weather, natural disaster, or not enough participants to run the trip
• lost baggage
• medical expenses and the cost of repatriation should you become ill or injured
Did you know that the best-preserved ancient Greek temples cannot be found in Greece but on the Italian island of Sicily and that numerous Greek philosophers lived in Sicily? To this day, this island is still a truly mind-opening place - you can't help but think and experience more deeply.
The next trip to Sicily is coming up in 2020! Join my email list to stay tuned.
We stayed at a beautiful, clifftop villa just south of Taormina, with breathtaking views over the Mediterranean Sea and Mount Etna.
Celebrated the Summer Solstice with a special guided meditation.
Explored the Ancient philosophical writings by Aristotle and Plato (who spent most of his life on Sicily). Study the Philosophy of Happiness and compare it to the teachings of the Baghavad Gita. These Greek and Indian teachings are about the same old and are remarkably similar in their approach to happiness.
This is a retreat that combines yoga, healthy living, positive affirmation of life, cultural studies, and spending time in nature. Besides visiting archaeological sites in Agrigento, Siracusa, and Taormina, you will also visit a fifth-generation winery and enjoy a fabulous Sicilian dinner!
Every bedroom has an en-suite bathroom and access to the balcony. This venue allows the quietness and space for a yoga retreat. And it comes private access to swimming in saltwater or to seek a silent meditation spot.
The fee for this retreat includes
Accommodation in a deluxe single or double room for 7 nights: rooms can be furnished with two separate twin-size beds or one queen size bed - to your preference.
Daily maid-service, mid-week linen change.
Guided yoga practice twice daily.
Guided meditations and posture clinics to deepen your personal practice.
Three meals per day, Sicilian/Italian plant-based cuisine.
Transportation from and to Catania Airport.
Transportation to daily tours.
Visit of the Valley of the Temples in Agrigento - one of the best-preserved sites of Greek Ancient temples in the world!
Visit of the Greek Theater and Isola Bella in Taormina.
Visit of the Neapolis and baroque center of Siracusa.
Visit of Roman archaeological sites in Piazza Armerina and Morgantina.
Talks about the ancient philosophy of creation, healthy living, honoring body and soul, and IDEAS OF HAPPINESS.
"The Secret Of Change Is To Focus All Of Your Energy Not On Fighting The Old But On Building The New." - Socrates