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...

Wish you had a calm and peaceful family life? But kids and big emotions always seem increase the stress levels?

You're not alone!

Today Dr Orlena chats to Meaghan Jackson, a parenting coach, about how to help her 4 kids with their big emotions.

In this episode we are going to talk about:

• How can you help your child with big emotions?
• How to teach kids coping skills?
• How to manage sibling fighting?

Transcript Of Helping Kids With Big Emotions

Hello, and welcome to Fit and Fabulous with me, Dr Orlena Kerek.

Today, we are talking to a very special guest Meaghan Jackson from Joyful Mud Puddles. We're going to be talking about kids and big emotions.

Another Fabulous Result Of Dr Orlena's Magic Likes And Dislikes Exercise

Before we jump into that, I want to give you an update on my amazing Dr Orlena's Magic Likes and Dislike Exercise. This has been absolutely amazing.

Yesterday I did a session with a lady. She told me that she wanted to like blueberries. She didn't like blueberries...

Signing up with a health coach can feel like a big leap. Especially if you're not used to having coaches in your life.

One of the top questions that people ask when thinking about starting with health coaching. “Why are experienced health coaches so expensive?”

In this article I’ll do my best to explain how health coaching pricing works, some of the common objections that I hear in relation to cost and what to look out for when deciding who to work with.

Pricing Variable #1. The Coach’s Expertise

At the moment there are no regulations in the coaching field. That means (in theory) you could just decide you want to be either a life coach or a health coach and set up shop. With zero experience. This isn’t the case for most coaches.

Most coaches have some level of training. This should be displayed clearly on their website. Along with their experience. It’s important to be up front about how long and in depth their training is. Some coaching trainings...

Finished 

Do you overeat when you're stressed? Stress is a normal part of life, but too much of it can affect your daily life.

Stress is different for everyone. We react to different situations differently. It’s essential to know what tools to reduce stress works for you.

Today’s episode will answer the following:

• How do you cope with stress?
• How can stress make you eat more?
• What are the tools you can do to reduce stress?
• How can you make small changes in your day to reduce stress?
• What can you do in the moment to prevent yourself from overeating?

Transcript Of How To Stop Eating When You’re Stressed Podcast Episode 116

Hello, and welcome to Fit and Fabulous with me, Dr Orlena Kerek. I hope that you are feeling amazing, fabulous and wonderful. All these exciting words that my brain has run out of.

I hope that you are enjoying life and living it to the full. We certainly are here in Spain. That sentence did not come out well, did it? We are...

Do you overeat at dinner? Or find yourself reaching for a comforting snack after dinner? You realise you're doing it but feel powerless to stop. 

If so, you're not alone. Overeating at dinner and night time is a common habit that many people wish they didn't have.

Dr Orlena explains how you can stop overeating at dinner time and night time.

First she looks at the "big picture". How what you do during the day affects what you eat in the evening.

Then she looks at coping strategies "in the moment". Simple tools to stop you from overeating when you feel the desire to eat more.

Transcript Of How To Stop Overeating At Dinner Time And Night Time Episode 115

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

I hope that you can't hear that building work that is going on outside. It's very frustrating. I hope that by the time I've cleared up this audio, it doesn't go chug chug chug in your ear.

Overeating Is...