It's easy to think of meditation as a "bit woo" and "not really doing much". But this simple tool has powerful benefits for both your health and your happiness.

Dr Orlena chats to Dr Rachel Beanland about her "meditation journey" and how it's helped her create her "amazing healthy life".

In this podcast you will learn:

• The role of meditation in the prevention of diseases
• Meditation as a great way to relax and perceive things with more clarity
• The science behind meditation and its amazing benefits
• Two types of meditation
• How meditation can help both healthy and chronically ill individuals
• How meditation improves sleep
• Meditation as an important tool for self care
• Finding a type of meditation that works for you
• The obstacles of meditation and how to overcome them
• How meditation doesn't have to be perfect to be beneficial
• How to start meditating 
• The role of meditation during the pandemic

Transcript of Interview with Dr Rachel Beanland

Dr Orlena: Rachel. Thank you so...

Ever had a day when you yelled at your kids? And then felt consumed with guilt afterwards?

Parenting is hard work, especially with the busy lives we all lead. We want to enjoy our kids but they know  how to press our buttons, especially when we're tired and stressed.

The solution isn't in changing our kids behaviour, but in looking after ourselves so we're less tired and stressed. When we have bucket loads of energy, we can give our kids the support they need. 

In this episode, YOU WILL LEARN: 

• Why taking care of yourself is the key to happy parenting
• How to handle children and manage their anger
• What self-care is and how to start implementing it
• What happens if you're trying to be a perfect parent

Transcript of Interview with Amanda Rueter from MessyMotherhood

Dr Orlena:  Hello, Amanda. Welcome to Fit and Fabulous.

Amanda: Hello. I'm so happy to be here.

Dr Orlena: Thank you so much for coming. Let's just dive right in.

Taking Care Of Your Self First Is The...

Do you ever listen to that voice that says "I'm a failure"?

The one leaves you paralysed and stops you doing amazing things and achieving your goals?

You're not alone! And you're not a failure.

Dr Orlena shares her story of how she combated "I'm a failure".

Actionable tips that you can start today.

In this episode, You Will Learn: 

• Does failing make you a failure?
• Does failure exist?
• What to do when you feel like a failure?
• How do you stop thinking about failure?

Amazing Things From Fit And Fab Await You, Be Ready To Sign Up

Hello, and welcome to fit and fabulous with me, Dr Orlena Kerek. I hope that you are feeling fabulous and amazing and energy 10 out of 10 today. My new, "Why Are You Feeling So Tired Quiz is nearly ready to go.  I will put that on the website soon. 

A quick reminder, on Wednesday, I am doing an amazing workshop with Mette Fieldman. We will be talking about setting boundaries around food in your family.

Following on from last week's podcast, we...

Hands up who feels backed into a corner by your kids' likes and dislikes at the dinner table?

You want to teach your kids healthy eating habits and enjoy peaceful family meals.

But.

Your kids don't like the food you present. And you end up presenting a narrower and narrower range of foods to keep your kids happy.

Overtime you can see you present less healthy foods and feel stressed about dinner times. But you don't know how to get out of the rut.

Today I'm talking to Mette Theilmann, parenting coach, about how we can reset family meals and reach our long term goal of teaching our kids healthy food habits. As well as enjoying family meals!

In this episode, you will learn:

• How to talk to your kids about food and eating habits
• How to help kids develop a healthy attitude toward food
• How do you fix a child's unpleasant food attitude
• How to deal with children's manipulative behaviour
• How to control your emotions with your child

Transcript of How to Enjoy Family Meals...

Hello, and welcome to fit and fabulous with me, Dr. Orlena Kerek. I hope that you are feeling amazing and fabulous. It's spring here in Spain, and I am super excited because my children have got a school excursion tomorrow. So I am taking the day off and I am going cycling with my husband. Hooray, hooray.

What a life of luxury I lead! Although you might not guess that by looking at my old trusty rusty bike, which is on the list of things that I would like to replace in my life.

How to Get More Energy so You can Do All the Things You Want to. Every Single Day.

What are we talking about today? We are talking about. How to have more energy. When I talk to people, this is one of the biggest, biggest problems that people face is how you feel every single day.

One of my favourite questions is:

How much energy do you have every single day to do the things that you want to, or have to out of 10?

If your answer is not consistently 10 or nine, what is going on and how can we make amazing...

Family meal times are a fantastic chance to enjoy spending time with our kids. But so often they're full of stress and anxiety.

Dr Orlena chats to Linda Lederman about how we can create fun, enjoyable and memorable family meal times.

.You will learn: 

• How to make mealtime enjoyable
• How to create a positive mealtime environment
• Fun and exciting family activities to do during mealtime
• Simple ways to involve kids in the kitchen 

Transcript Of How To Make Family Meal Time Fun And Easy

Dr Orlena: Thank you so much for being here with us today. I am excited to dive in.

Before we started with recording, we were talking a little bit about the exciting things that you do. It made me go, "Oh, I want to find out more." 

So tell me a little bit. We've sort of touched on meal planning and teaching kids and table talk. The thing that jumps out to me is table talk. Also, how we can make our mealtimes with our family, a fabulous and enjoyable time.

A Good Conversation At Mealtime...

Sugar is something we all love. Our bodies are wired to seek  sugar because it's a quick and easy source of fuel. For some people sugar can become an addiction, taking over their minds and consuming their thoughts. 

Dr Lucy Burns talks about her sugar addiction. How she used to hide chocolate and relish the excuse to eat sugar in sociably acceptable settings.

She chats about how it consumed her and she felt powerless to stop it.

She explains how she over came her addiction and the tools she uses to prevent herself falling back into her sugar addiction.

In this episode, You Will Learn:

• How do you know if you have sugar addictions?
• Why too much sugar is bad for you?
• How to quit sugar addiction?
• What happens to your body when you give up sugar?

Transcript Of How Dr Lucy Burns Quit Sugar Addiction

Dr Orlena: Hello, Lucy. It's fabulous to have you here. Thank you so much for being on the show today. 

Dr Lucy: Thank you so much for having me. 

Dr...

Lack of motivation is one of the reasons why you can't achieve your goals, particularly your health and wellness goals. 

You might have started working on your goals but quit in the middle because you feel unmotivated.  

Today I'm going to show you that it can be fun and easy! Here's how to find inner motivation to health.

In This Episode, You Will Learn:

• What causes a lack of motivation?
• Why do you have a hard time staying motivated?
• Different types of motivation.
• What is inner motivation?
• Tools and fun ways to find your inner motivation.

Transcript of How To Find Inner Motivation If You're Feeling Stuck.

Hello, welcome to fit and fabulous with me, Dr Orlena Kerek. I hope that you're feeling fabulous today.

Without Inner Motivation, You Can't Make Lasting Changes

If you're not feeling fabulous, then this podcast is for you. We are going to be talking about finding your inner motivation.  It's such an important topic. 

Without your inner motivation, you...

Us humans don't like change. We like familiar and comfortable. But if we want to lead long healthy lives and feel fit and fabulous, most of us have to make some changes.

Dr Orlena chats about how to make "change" fun and easy so that you can make changes that stick. And get to feel fit and fabulous!

You'll Learn: 

• How do you make changes?
• Why do you find making changes difficult?
• How to overcome change barriers?
• How to not give up while making changes in your habits?

Transcript of How To Make Change Easy 

Hello, and welcome to Fit and Fabulous with me, Dr Orlena Kerek. I hope that you are feeling fabulous.

Small Space Limits Your Movement And Makes You Sedentary

It is a sunny day today. It is the Easter holidays as I've recorded this. It's kind of strange being in our small house because we're not used to being in a small house. I noticed that movement around the house is very difficult.

We have to make an effort to go outside, stretch our legs or get on our bikes or do...

Stopping overeating is the key to reaching a healthy weight. In the last few episodes we've looked at how to stop overeating from different angles. Today we're going to dive into mindful eating. What is mindful eating and how can it help you stop overeating?

You'll Learn

• What is mindful eating?
• How can mindful eating help me stop overeating?
• What are the steps to mindful eating?
• How to practice mindful eating?

Transcript Of How To Stop Overeating Using Mindful Eating Practices.

Hello and welcome to Fit and Fabulous with me, Dr Orlena Kerek. I hope that you are feeling amazing. 

There’s A Time For Every Season.

Spring is finally here. Hooray! I love spring here in Spain, you can start to see the little bright green leaves coming out. The fields are amazingly green. By the time we get to summer that green has turned to brown, which I also love. 

There's a time for every season, but spring is that lush beautiful time. That reminds me of my childhood...