Present Perfect

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  Strong, Not Exhausted: A Smarter Approach to Women’s Fitness | S1E15 03.09.2026 22λ

  Strong, Not Exhausted: A Smarter Approach to Women’s Fitness | S1E15How do you become stronger and healthier when your work and daily life are already taking most of your energy?In this episode of Present Perfect, I speak with Anna, personal trainer and women’s health coach, about building a fitness routine that supports women’s bodies and busy lives — rather than becoming another source of pressure and exhaustion.Anna knows the corporate reality personally. Before moving into fitness, she spent around 10 years working in the corporate world. During her final years there, she describes herself as overfunctioning, working too much and increasingly feeling that the environment was no longer right for her. When she was eventually laid off during a restructuring, she decided to use the opportunity to change direction completely and build a career in personal training and women’s health.That experience shapes much of our conversation: what does a realistic fitness routine actually look like for someone working long hours?And do we really need to train five times a week, push ourselves through highly intensive classes and finish every workout completely exhausted in order to see results?Anna’s answer is much more practical: start small, build strength progressively and learn to distinguish between healthy effort and simply pushing an already exhausted body even further.In this episode, we talk about:• How busy professionals can realistically fit exercise into their week• Why even two strength-training sessions per week can be a meaningful starting point• Strength training for women and why being afraid of becoming “too bulky” is often misplaced• Why muscle becomes increasingly important for healthy ageing, stability and injury prevention• How office work and sitting all day affect posture — and what actually helps• Why mobility alone may not be enough to correct posture without strengthening the relevant muscles• Strength training vs cardio — and why we need both• How much protein women may need and why Anna places particular importance on breakfast• Why being slim does not necessarily mean being strong or physically resilient• How to recognise when your body may already be overstressed• The difference between mentally not wanting to exercise and physically needing recovery• How energy, mood and training can feel different throughout the menstrual cycle• Why strict “cycle-syncing” rules may be less useful than learning to understand your own body• Whether you should train when you genuinely feel exhausted• Hyrox and CrossFit — and whether extreme intensity is always beneficial• Reformer Pilates: where it can fit into a fitness routine and where progressive strength training may offer something different• Why progressive overload matters if the goal is genuinely becoming stronger• Cardio, strength and mobility as different pieces of a complete fitness routine• Why sleep may be one of the most underrated parts of fitness and recoveryWe also challenge an idea that has shaped women’s fitness for decades: that the goal should simply be to eat less, do more cardio and become smaller.The alternative is much more interesting:Become strong. Build muscle. Improve your posture. Support your cardiovascular health. Recover properly. And create a routine you can actually sustain.Because a great workout does not have to leave you unable to function afterwards to be effective.🎙️ Strong, Not Exhausted: A Smarter Approach to Women’s Fitness | Present Perfect S1E15Subscribe to Present Perfect for conversations about careers, health, ambition and building a life that performs well without requiring you to run yourself into the ground.
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  Why High-Achieving Women Are So Exhausted | Confidence, Energy & Leadership S1E16 01.09.2026 30λ

  Why do so many successful, ambitious women feel exhausted — even when, from the outside, everything seems to be going well?In this episode of Present Perfect, I speak with Heidi Hauer, executive coach specialising in high-performing women, about the hidden patterns that can make achievement so draining: perfectionism, people-pleasing, self-doubt, invisible work and the pressure to become an imaginary “superwoman” who somehow does everything perfectly.Heidi shares a story that captures this perfectly. At one point, she was so committed to doing her wellbeing routine “right” that she found herself running to a meditation class because she had to complete a certain number of meditation minutes that week. The class lasted an hour — and she spent the first 20 minutes simply recovering from rushing to get there.It raises an important question: what happens when self-care itself becomes another performance target?We talk about how to move away from constantly trying to optimise yourself and instead understand what actually gives you energy, focus and balance.In this episode, we explore:• The “superwoman” ideal — and why trying to meet it can become an endless source of pressure• Why “good enough” does not mean becoming less ambitious• How to manage energy instead of simply trying to manage more tasks• How to recognise what genuinely works for you instead of copying someone else’s ideal routine• How to develop an authentic leadership style without becoming colder or more aggressive• Empathy, boundaries and why empathetic leadership does not mean tolerating everything• Why intuition, emotional intelligence and human connection may become even more valuable in the age of AI• Longevity as a foundation for sustainable career performance — not simply a goal of living longerA conversation about ambition without burnout, confidence without perfection, and becoming a powerful leader without losing the human side of yourself.
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  Sport's mental performance secrets for executives in transition 11.07.2026 33λ

  In this episode, Helen de Haan shares the mental performance tools that can turn any high performer into a corporate athlete.Helen is a human performance and resilience expert who took an unusual path into coaching — working across three FIFA World Cup™ tournaments and inside TAG Heuer, Formula 1 Official Timekeeper, she spent the first half of her career as a legal counsel and sports businessexecutive at the heart of global sport, with a portfolio spanning some of the most prestigious names and properties in the game: Manchester United FC · Premier League · Bundesliga · LaLiga and the LaLiga Legends · Copa Libertadores · The Giro Italia · BMC Racing Team,to name a few.She now channels that experience into a coaching and training practice to help leaders in both sport and business navigate times of uncertainty, change and transition, inspired by one question: what do elite performers know about resilience that the rest of us don't?Message Helen on her LinkedIn profile at linkedin.com/in/helendehaan or on her website www.helendehaan.com
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  The Mentorship Advantage: How to Accelerate Your Life and Career with the Right Mentor 09.04.2026 21λ

  In this episode of Present Perfect Podcast, I sit down with Shivangi Walke, founder of Thrive with Mentoring, to explore how the right mentor can change not only your career, but also your confidence, identity, and sense of direction.We talk about the real difference between mentoring, coaching, and sponsorship, how to find a mentor who is truly the right fit, and why so many women benefit from having support outside their own organization. Shivangi also shares what makes mentoring relationships actually work, why some of them fail, and how women can become both better mentees and better mentors.This conversation is especially relevant for women navigating career growth, career change, leadership, entrepreneurship, and the question of how to belong while becoming more of who you are — particularly in an international environment like Switzerland.A thoughtful and practical episode for ambitious women who want to grow with more clarity, support, and courage.About the guest:Shivangi Walke is the founder of Thrive with Mentoring, a women-to-women mentoring platform active across multiple countries and cities worldwide. With a background in talent management and leadership development, she has spent years designing mentoring programs and helping women grow through meaningful mentor-mentee relationships.If you enjoyed this episode, don’t forget to like, comment, and subscribe to Present Perfect Podcast.
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  Why Saving Is Not Enough: Women, Wealth, 3a & Financial Risk in Switzerland 26.03.2026 31λ

  In this episode of the Present Perfect Podcast, I speak with Nadine Hunkeler, certified financial planner and financial coach, about one of the most important and still misunderstood topics in modern life: how women can build real financial security and wealth in Switzerland.This conversation goes far beyond generic budgeting advice. We talk about what actually matters if you want to become financially stronger: starting early, understanding risk, using the Swiss system intelligently, building assets instead of just holding cash, and protecting yourself against the kinds of disruptions most people do not plan for.Some of the most interesting topics we covered:• why holding too much cash can quietly destroy wealth • what to do first before investing: bad debt, emergency fund, then investing• how the Swiss 3a system works and what many people get wrong about it• why having multiple 3a accounts can matter for future tax efficiency• the hidden problem with many life insurance products inside 3a• why women are often too risk-averse in investing — and what that costs over time• why diversification matters more than stock picking• why luxury items like Hermès or Chanel bags are not automatically good investments• why future financial security is not only about investing, but also about salary growth and negotiation• how AI upskilling is becoming part of financial survival and income protection• why multiple income streams and portfolio careers can create more resilience• the often-ignored role of legal protection and insurance in personal financial planning• one especially important and rarely discussed topic: the financial side of fertility planning and egg freezingThis episode is really about risk management for real life — not just retirement, but career uncertainty, inflation, family planning, income protection, and building a system that gives you more freedom over time.If you want to become more financially informed, more strategic, and more confident with money, this conversation is for you.
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  Personal Branding on LinkedIn: expert advice on making it right 23.03.2026 28λ

  In this episode of the Present Perfect Podcast, Ksenija sits down with Rebecca Valenca, Founder of Talent Factory Coaching and a leading expert in personal branding for executives and corporate professionals in Switzerland and beyond.Together, they explore how LinkedIn has become one of the most powerful platforms for building visibility, credibility, and real-world career opportunities. Rebecca shares practical insights from years of coaching senior leaders, helping professionals clarify their positioning, grow meaningful networks, and translate online presence into offline influence.In this conversation, you will learn:• Why personal branding is no longer optional in today’s competitive career landscape• How to position yourself strategically on LinkedIn without sounding inauthentic• The real difference between content creation and true personal branding• How to build credibility even if you are happily employed• Practical tactics to increase engagement and visibility on LinkedIn• How online influence converts into board roles, speaking engagements, and career opportunities• Emotional barriers professionals face when starting to post — and how to overcome themWhether you are a corporate professional, entrepreneur, or simply thinking about your next career move, this episode offers actionable guidance on how to build a personal brand that creates real opportunities.
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  Swiss Job Market Decoded: From CV Myths to Career Strategy 14.02.2026 33λ

  In this episode of the Present Perfect Podcast, I’m joined by Adelina, a transformational career coach specialising in career transitions in Switzerland, to decode what really works — and what doesn’t — in the Swiss job market.Switzerland offers incredible professional opportunities, but its job market comes with unspoken rules, cultural nuances, and expectations that often confuse expats — especially women. Together, we unpack the myths around CVs, confidence, networking, and career breaks, and translate them into a clear, strategic approach.This episode is especially relevant if you are:an expat navigating the Swiss job marketreturning after a career break or maternity leaveconsidering a career change or portfolio careerstruggling with confidence, visibility, or self-promotionThe hidden rules of Swiss work culture (the “coconut culture”)CV myths that quietly block opportunities — age, family status, career gapsHow to reframe career breaks so they stop being questionedWhy transferable skills matter more than perfect career continuityNetworking in Switzerland: what works, what backfires, and whySide projects, portfolio careers, and entrepreneurship — risk or advantage?How to prepare for restructurings before they happenIn this episode, we cover:If this episode helped you, don’t forget to like, subscribe, and share — especially with someone navigating a career transition in Switzerland.
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  Feed Your Focus: How Smart Nutrition Powers an Ambitious Life — with Cindy König (Nutrition Zurich) 29.01.2026 33λ

  In this episode of Present Perfect Podcast, I’m joined by Cindy König (Nutrition Zurich) — a health coach with a background in psychology, behavioral science, and nutrition science at ETH Zurich — to talk about how to eat for focus, energy, and performance when you live a fast-paced, ambitious life.We dive into why most nutrition advice fails in real life, how stress and screens impact digestion and cravings, what actually causes bloating, how to avoid the afternoon crash, and Cindy’s evidence-based perspective on Ozempic / GLP-1 medications.This episode is about building a system that works with your lifestyle — not against it.00:44 — Why nutrition must be paired with psychology to work in real life02:28 — The most important first step: assess before you optimize06:17 — What almost everyone needs: protein, fiber & gut health for focus and energy11:38 — Why bloating is so common (stress, speed, and screens)15:33 — Why many women need to eat more, not less, to get better results18:46 — The afternoon crash: what causes it + the simple 10-minute fix28:11 — Cindy’s honest take on Ozempic & GLP-1s (benefits, risks, and how to do it safely)If you want more energy, clearer focus, and a calmer relationship with food — without turning nutrition into a second full-time job — this episode is for you.🎧 Listen to Present Perfect Podcast💬 Comment: What’s one habit that improved your energy lately?#nutrition #focus #habits #performance #health #longevity #womeninbusiness #presentperfectpodcast #zurich
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  Memory Training: How to Improve Your Memory and Cognitive Abilities | Present Perfect Podcast 08.12.2025 36λ

  Can you really train your memory – or are some people just “bad with names” forever?In this episode of Present Perfect, I sit down with Nicolas, a psychologist and entrepreneur who helps individuals and teams improve both their individual and collective memory. We talk about what actually affects your ability to remember (spoiler: it’s not just “having a bad brain”), and how small, practical changes can dramatically upgrade your recall in daily life and at work.We dive into:The difference between a fixed and growth mindset about memory – and the tiny word “yet” that can change everythingHow sleep, stress and your phone quietly sabotage your ability to remember, even simple things like a PIN codeSimple mnemonic techniques: turning numbers into images, building stories, and using emotions and senses to make information “stick”How to remember names and faces at events – from LinkedIn prep to safe daily micro-exercises at the supermarketWhy handwriting, spaced repetition and strategic breaks (hello, Pomodoro) beat passive highlighting and endless scrollingThe idea of the first, second and third brain – your biological brain, your digital notes, and the shared “brain” of your team or companyHow AI tools and meeting note-takers change our memory – and how to use them without outsourcing your brain completelyIf you’ve ever forgotten a password, blanked on someone’s name, or finished a book and realised you remember almost nothing, this episode will give you concrete tools to train your memory and support your cognitive abilities – without needing to become a “memory champion”.03:10 – “Bad memory” vs growth mindset – adding the word “yet”04:45 – Sleep, stress & why your PIN suddenly disappears08:00 – Turning numbers into images & stories so they actually stick10:30 – How to remember names & faces (LinkedIn prep, daily micro-exercises)16:10 – How to remember what you read: testing effect, spaced repetition & breaks23:10 – First, second & third brain: personal, digital & collective memory in companies35:10 – Memory, AI & the future of work
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  Finding Your Courage: Leaving Corporate, Building Your Own Path & Redefining Success 20.11.2025 31λ

  What if the corporate path you’ve been following simply isn’t your path?In this episode, Sophie and I dive into what it really takes to find your courage — not the Instagram version, but the real, messy, practical kind that shows up when you’re questioning your job, your identity, and the direction of your life.Sophie shares her honest journey of moving between consulting, big corporate roles, entrepreneurship, and back again — until she finally decided to build her own place instead of trying to fit into one. We talk about why corporate “security” is often an illusion, why some people feel more in control as entrepreneurs, and how to understand whether you’re driven by passion, values, fear, or external expectations.This conversation is full of grounded, real-life insights:• how to deal with uncertainty without getting paralyze• why values matter more than passion• how to navigate the highs and lows of entrepreneurship• how to return to your “truest self” when you feel lost• how to redefine success in a way that actually feels good• why community matters more than ever when you’re making big changesIf you’re at a crossroads, if you’re thinking of switching careers, or if you’re craving a life that feels more like you, this episode will give you clarity, comfort, and courage — exactly when you need it most.New episodes of Present Perfect Podcast every week.Follow for more conversations about work, identity, joy, and building a life you love.
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  How to create happiness at work | Present Perfect Podcast 13.11.2025 26λ

  Can happiness at work be designed? In this episode, Aurelie Litynski — author of 100 Ideas for a Positive Work Culture — joins Ksenija Korolova to share science-backed tools for creating workplaces where people actually feel good and perform better.Discover how to:• Train your brain out of negativity bias• Balance realism with optimism (no toxic positivity)• Lead through stress and prevent burnout• Use emotional intelligence as a leadership edge🎧 “Emotions are contagious — choose which ones you spread.”Follow Present Perfect Podcast for more conversations on meaningful work, mindset, and modern leadership.
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  Mastering Communication Across Cultures & Generations | Present Perfect Podcast 16.10.2025 33λ

  🎧 Listen to the episode to find out:- How to communicate clearly without softeners like “just checking in” or “sorry to bother you” — and still sound respectful- Why directness feels different across cultures - How to give feedback that lands — turning awkward moments into productive collaboration- What the “Stinky Fish” method can teach us about surfacing hidden tensions in projects earlyAnd why setting boundaries isn’t selfish, but a form of modern leadership
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  Breathwork: Techniques for Energy & Focus 09.10.2025 35λ

  “Just Breathe” — with Michele, former Apple leader turned breathwork coachIn this episode, Ksenija sits down with Michele, who swapped corporate success for a more balanced, conscious life built around one of the most powerful tools we all have — our breath.Together they explore:Why breathwork goes far beyond meditation or yogaHow your breath directly controls your nervous system — from stress mode to calm focusA 3-minute calming practice you can do anywhereA clean-energy breath sequence that boosts focus (without caffeine)The link between breathwork, leadership, and creativityWhy “having it all” is less important than living in alignmentHow to start your own sustainable breath routine with Michele’s Inner Balance ClubIf you’ve ever felt fine on paper but misaligned in reality — this episode is for you.Simple, science-backed, and instantly actionable.🎧 Listen, breathe, and reset — right here on the Present Perfect Podcast.Use the code PRESENTPERFECT10 for the additional CHF 10 off the first month of The Inner Balance Club (on top of the 7 day free trial period!) https://www.theinnerbalanceclub.com/
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  Voice Coach Pro Tips: Tailor Your Voice To Your Goal 02.10.2025 32λ

  Your voice is more powerful than you think. In this episode of Present Perfect Podcast, Ksenija speaks with Petra Andrensek—singer, musicologist, and vocal coach—about how to use your voice with clarity, confidence, and ease in both professional and personal settings.Petra shares:The 5 elements of voice: pitch, melody, pace, tone, and volumeA 60-second warm-up that gets your voice ready for meetings or presentationsHow to sound confident in male-dominated rooms like finance, blockchain, or ITWhy your recorded voice sounds different (and how to embrace it)The secret link between breathing, stress, and confidenceHow to fall in love with your voice and start playing with itWhether you’re preparing for a boardroom, a pitch, or a podcast, this episode will help you unlock the potential of your voice.
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  Home organisation: tips from the Swiss version of Marie Kondo 19.09.2025 33λ

  Less stuff, more calm. In this episode of Present Perfect Podcast, organizational coach Sabrina shares a practical, guilt-free path from “invisible chaos” to a cozy, livable home — no harsh minimalism, no endless storage bins. We cover the 72-hour rule for impulse buys, the 10-minute tidy the whole family will do, how to train your “decision muscle,” what belongs in a memory box, and why the answer usually isn’t “buy more storage.”You’ll learn:The “everything has a spot” rule you’ll actually keep72-hour rule to stop impulse purchases (and save money)10-minute tidy + music: make tidying painless & repeatableHow to build your decision muscle (start with socks!)Gifts you don’t love: let go without guiltWhat to do with cables, iPhone boxes & uni notesOne memory box for sentimental items (and when photos are enough)Weekly room rhythm: organize once, maintain foreverWhy it’s not a storage problem (and when to borrow or rent)About our guest — SabrinaOrganization coach helping families and busy professionals design simple, sustainable home systems that stick. Methods inspired by Marie Kondo but tailored for real life (kids, partners, tiny kitchens, full calendars).
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  Neuroscientist’s 30-Second Reset (BEMME method): Focus Fast & Decide Better 12.09.2025 44λ

  Ready to move from holding it together to truly thriving? In Present Perfect’s first episode, neuroscientist & mind-body coach Vanessa Saint-Gelais shares practical, science-backed tools to regulate stress, sharpen focus, and make better decisions—especially for ambitious women juggling careers, businesses, and life.What you’ll learnThe “red vs. blue balloon” model: emotions (limbic) vs. control (cortex) and how stress hijacks decisions B.E.M.M.E.—a 5-step, 30-second reset you can do anywhere (before meetings, during tough conversations)Quick physiology hacks: double-inhale/slow exhale (vagus nerve), a tactile trick to stop mental chatter, and tension releaseHow to build your personal “operating manual” (triggers, energy givers/drainers) and set sustainable boundariesDeep work over distraction: creating focus windows, postponing impulses, and ditching the multitasking mythTimestamps0:00 Intro & why neuroscience matters1:10 Vanessa’s path: lab → leadership → mind-body coach3:20 Quick fixes vs. long-term rewiring4:30 Emotions vs. cortex: the balloon metaphor6:00 B.E.M.M.E. overview6:40 B – Breath: double inhale, long exhale (vagus nerve)9:20 E – Emotions: “Part of me is feeling…” + park it for later12:10 M – Mental clarity: stop mental chatter (tongue-on-teeth)14:45 M – Muscle tension: body scan & tapping reset17:20 E – Energy: protect your battery; boundaries that earn respect20:30 Deep work, distractions & focus stamina27:00 Be your own coach: build your manual31:30 Multitasking myth, presence & recovery34:40 Final takeaways: be curious & look below the surfaceAbout the guestsVanessa Saint-Gelais — Neuroscientist & Mind-Body Coach; decision-making & peak-performance expertHost: Ksenija Korolova — Podcaster, Web3 entrepreneur, product managerIf this helped: like, subscribe, and share with a friend who’s building big things under pressure.Disclaimer: Educational content only; not medical advice.