In my humble mind, if you want to truly transform a woman and watch her rise to her full potential, introduce her to sports. I do not care what type of sport, whether it be running, hiking, basketball, soccer, tennis, triathlon, swimming or fencing, simply allow her to step into any arena relating to a sport and watch as she…

Grows wings- Yes, she will take flight in a way she has never flown before. She will leave the ground and begin to soar. Her world and her horizon will broaden and she will no longer reside in one dimension. Her wings may at times be tucked away, but they will always be present.

Establishes confidence – There is nothing more beautiful than a confident woman and sports create unprecedented confidence in all of those who participate. Through movement, discipline and routine training, she becomes a warrior; one capable of so much more than she ever imagined. And thus she continues to show-up, day-after-day putting in her valuable time.

Blossoms through love – Through sport, she will begin to love herself in an entirely new way. She will observe her body, like an outsider and become amazed and grateful at what it can do. That love will propel her to fuel her body with nutritious foods, hydrate with clean liquids and value herself in a way that makes her legendary.


Shares her gift – When a woman finds her passion, whatever that may be, it is necessary she share her gift with others. Whether that be showing up at a race, teaching another the skill she has acquired, or by opening a new window for others. By taking the time to share with others, she not only offers her enthusiasm, but she may also ignite a fire in someone. That fire has the capability to transform another person’s life. That…that right there, is tremendous power.

Learns respect – She will come to respect her body and protect her machine allowing nothing to damage what she has trained so hard to achieve. She will respect her sport, those who embark on a similar journey and she will develop a deep respect for time, discipline and routine. That respect is transferable both on and off the field.

We are all capable of greatness.

Find your passion, ignite your fire and never, ever play small.

Let your light shine!


Sportmarkt – November 3, 2019


Are you looking for the perfect opportunity to try out new sports without any commitment?  Now is your chance, so do not miss the sports day at St. Jakob coming soon!

If you have never attended the Sports day for the entire family at St. Jakob in Basel, this is your year! We have attended each year, and each year our children are thrilled with the opportunity to experience new sports, martial arts and crazy games. Dress in active attire, bring water and snacks and don’t forget your bathing suit if you hope to swim!


Date: November 3, 2019

Time: 11:00-17:00

Location: St. Jakobshalle Basel

Tip: If your child wants to ride BMX bikes, skateboards or scooters, sign up the moment you arrive. These activities book up early!

Five Lessons Learned From Sports

I had to reprint this one, as it still means so much to me and after just spending a long weekend trekking in the Alps with some incredible women, I return to this powerful.

I am grateful for being an athletic woman and feel inspired daily by others who use their bodies to the best of their ability, moving through pain, overcoming enormous setbacks and persevering through challenges that would level most.

So as you read this, may all of your days include workouts that inspire you and may we appreciate the machines our bodies truly are.


I had a nice conversation today in the gym with a trainer. We spoke about sports in general and discussed all of the lessons sports, training, and physical activity impart on us. I smiled, that deep kind of smile when something evokes passion and conviction in you and as I stood there pleading my case for sports in our lives, I drafted a quick overview of all the lessons sports taught me.  I recalled the teammates that blessed me with their friendship and encouragement, and reflected on the coaches that inspired, taught and made me a better person.

Lesson Number 1 – Most of Life is Showing Up

The first lesson sports imparted on me was the simple, yet profound truth that most of life is showing up and thus, day after day, we turn up for practice; happy, or sad, tired, or full of energy. Despite not always wanting to train, sports teach us to be consistent and accountable. Thus lesson number one was learned – show up and put in the work.

“If it doesn’t challenge you, it won’t change you.” – Fred Devito


Lesson Number 2 – Embrace the Art of Humility

There will be times when you ease into your sport like a skater on fresh ice, and there were times that you will struggle and falter. You will hit that mat hard, you will get sick and you will feel ruined, but embrace those moments, just as you welcome the victories. Humility and defeat have taught me that we are all on the same level playing field because we are all human and to be human is to falter. Maintaining humility is key by checking our self worth, never allowing ego to take grasp of us and therefore, lesson number two was taken into account. It pays to be humble.

“Victory is in having done your best. If you’ve done your best, you’ve won.”

– Billy Bowerman


Lesson Number 3 – Firm Hand Shakes Matter

Thanks to my tennis team coach, I learned that firm hand shakes in this life matter, as does looking your component in the eye or anyone for that matter and treating them with respect. To this day, I always remember her words whenever I reach for someone’s hand; no wet noodles, firm and honest because it matters. Third lesson noted.

“No matter what accomplishments you make, somebody helped you.”

– Althea Gibson

 Lesson Number 4 – Teammates = Friends For Life

Some of the greatest people we will ever meet, we meet through sports. Each day they graced us with their presence, their humor, support, skills and love. To this day, I am still good, if not incredible friends with the women with whom I played tennis, shared a lane in a pool or took long runs with. Those are our people, the people we sweat with, the people that show up to meet us and the people we confide in. Teammates teach us what it means to have someone on your side, rooting for you each step of the way because no accomplishment is ours alone for there is always someone there to help us rise to the occasion. We present our best selves when we are encouraged. Amen for that!


“Pain is temporary. It may last a minute, or an hour, or a day, but eventually, it will subside and something else will take its place. If you quit, however, it lasts forever.” – Unknown

Lesson Number 5 – Deep Appreciation for the Human Body

Through sports and movement we learn to revere the human body. The human body, I have come to realize, is a very complex machine, one of which, we still know very little about. Through sport we learn deep respect for the body, we learn to fuel it with healthy food, plenty of water, necessary rest and required movement. We appreciate all that the body does for us, all that the body permits us to do and thus, we learn the valuable lesson of the art of respecting our bodies each and everyday.


On a side note, sports in my humble opinion, especially in the lives of women, are essential. Not only do sports teach us to respect our bodies, to value muscle over thinness, to be bold in our actions and to walk with confidence. Sports teach us to surround ourselves with those that have a mutual respect not only for our bodies, but for the intellect we have honed through sports, that determination and skill set that permits us to compete, to practice and to thrive not only in sport, but in life. Sport isn’t just about playing a game; it is about acquiring life skills that we use on a daily basis. Above all, through sport we are able to demonstrate the fact that we are capable, we are able and we are worthy and we always have been.


So thank you to all those sports that taught me to believe in myself, my skills, my training plan and the simple idea that if I put in the work, I should never cower or make myself small when entering a room. No one, especially women, benefit when other women play small and meager. Thus women should continue to walk with pride and exude confidence. Thank you sports, for instilling in me a confidence that though at times may be wavering, is still always at the core of my being.

 “She believed she could, so she did.” – R.S. Grey


Fun Workout


I spent the morning at the gym hitting this workout. It was hard, but rewarding!

10 minutes elliptical machine for the warm-up

Stretches because they are important

Complete the below exercises in 40 seconds on and 20 seconds off rounds, but shoot, I forgot the 20 seconds off. Is that why it felt so hard? Those damn jump squats almost made me toss my coffee first thing in the morning.

Jump Squats – Triangular Push-Ups – Bicycle Crunch – Forward Lunges – Speed Skaters – Full Leg Crunch – Pull-Ups – Lateral Lunges – Side Plank (both sides) – Mountain Climbers – Bridge – Squats – Push-Ups (thanks for the motivation Outside Magazine)

20 minute run at 10+ speed intervals

Your face will be red when you are finished, your ticker will be pounding, but you will feel like your crushed it! And after all, a good crush is a great way to roll out a new day!

Well done you!

Oh and to the lady in the yellow shirt on the treadmill to my left, you killed it girl. In case no one else saw your efforts today, I noticed and you rocked it!



After School Activities – Judo


Searching for after school activities can be daunting, but it doesn’t have to be.

Judo, which is a Japanese martial art that literally means, “the way of gentleness” after combining the “ju”and “do.”  The sport utilizes both the mind and body and provides ideal training for children and adults of all ages. For children that require physical training, full body movement, appreciate respect for a sport and need to work on concentration, Judo is the ideal sport.

We can highly recommend Judo Schule Nippon in Basel.  We have spent years at the club and appreciate all the school has to offer. With highly trained teachers that work extremely well with children of all levels/ages, this school is professional, fun and dedicated to the sport.

Oh, and mark your calendars for World Judo Day, which is celebrate on the 28th of October.