How to Lose Weight, Keep it Off and Lead a Vibrant Life FREE Workshop

How to Plan Your Week to Help Your Weight Loss Goals

Two bowls of cereal with milk and fruit toppings #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #loseweight #weightloss

A basket of fresh vegetables namely carrots, beets, and radishes #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #loseweight #weightloss

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

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Bespoke Retreat with Dr Orlena, Coast Brava

A retreat is a fantastic way to combine relaxation, fun and a purpose.  I offer personal retreats in my stunning home town of Palafrugell on the Costa Brava in Spain.

You can enjoy the magnificent surroundings whilst we work together on your personal goal. 

What is a Retreat?

A holiday with purpose!

Think of having your own personal guide to help you.

Before the retreat, we decide on your goal. (For example, starting your weight loss journey, creating your ideal life.)

Together we decide what activities you want to do. (Examples of activities: coastal walking, sea swimming, kayaking, relaxing, yoga, tai chi, cycling.)

I create your ideal retreat that combines coaching, learning and your activities.

Here’s an example.

Alexis’s 2 Day Retreat

Alexis is a client who has been working with me for several months. She started out wanting to lose weight. Once she had achieved her first weight goal, she wanted to create her ideal life.

You can hear more about her story...

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Baked Red Cabbage with Blackberries Recipe

Red cabbage reminds me of Christmas. My mum always makes red cabbage with blackcurrant fruit syrup. I’ve adapted her recipe to make it healthier and easier. And to take advantage of the seasonal blackberries we’ve picked.

A simple dish made out of red cabbage and blackberries #healthymeal #healthyfood #healthyrecipe #redcabbage #redcabbagerecipes #bakedredcabbage #redcabbageblackberries

Health Benefits of Red Cabbage

I love the saying “all vegetables are superfoods”. Red cabbage is no exception. It’s full of fibre to help your microbiome and keep you regular. It’s also packed full of antioxidants and “phytonutrients” (the colourful nutrients that we take advantage of when we “eat a rainbow”.)

Health Benefits of Blackberries

Berries are one of the most healthy fruits as they’re high in fibre and low in sugar. And delicious!

You get bonus plant saving points for picking them from the hedgerow.

Looking For More Easy Recipes?

Come and get your free month's trial to My Kitchen Miracles.

Find out more here.

Related: How to Eat 30g of Fibre A Day

Baked red cabbage with blackberries - very easy recipe! #healthymeal #healthyfood #healthyrecipe #redcabbage #redcabbagerecipes #bakedredcabbage #redcabbageblackberries

Ingredients of Red Cabbage with...

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Everything You Need to Know About Polycystic Ovarian Syndrome

Connect with Jamie the PCOS Coach

You can find Jamie at thepcoscoach.com

A woman wearing a white dress holding onto her stomach #pcos #pcosdiet #pcossymptoms #pcostreatment #pcosfacts #pcosawareness #polycisticovariansyndrome #polycisticovariansyndromesymptoms #polycisticovariansyndromediet #polycisticovariansyndromefacts #polycisticovariansyndromeawareness

A woman holding onto a bunch of flowers #pcos #pcosdiet #pcossymptoms #pcostreatment #pcosfacts #pcosawareness #polycisticovariansyndrome #polycisticovariansyndromesymptoms #polycisticovariansyndromediet #polycisticovariansyndromefacts #polycisticovariansyndromeawareness

A closeup photo of a woman relaxing on a field #pcos #pcosdiet #pcossymptoms #pcostreatment #pcosfacts #pcosawareness #polycisticovariansyndrome #polycisticovariansyndromesymptoms #polycisticovariansyndromediet #polycisticovariansyndromefacts #polycisticovariansyndromeawareness

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

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Letting Go Of Anger Part 2 Podcast Episode 36

Everyone experiences anger time to time. What's going on when we feel anger and how can we stop it from taking over our actions and doing things we later regret?

In this episode, you will learn:

  • How to let go of anger?
  • What causes anger?
  • What are primitive emotions?
  • How the brain works with anger
  • What's underneath your anger?
  • Different emotional responses
  • Ways and techniques to control anger

Transcript Of Letting Go Of Anger Part 2

Good morning, lovely people. Welcome to another episode of Fit and Fabulous with me, Dr Orlena Kerek. 

Today, we are talking about letting go of anger. Letting go of anger was the top podcast.  One that you all love that I did way, way, way back.

The Funny But Meaningful Story Of My Wetsuit

Today I have decided to do letting go of anger too.

Before we start thinking about anger. I want to tell you a little story about my wetsuit. Why do you want to know about my wetsuit? You do want to know about my wetsuit. I promise you. 

I live in...

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How to Increase Your Self Worth and Self Esteem

A woman reading a book and relaxing by the pool #selfworth #selflove #selfworthwomen #selfworthaffirmations #selfworthbuilding #selfworthinspiration

A woman walking carefree on a meadow #selfworth #selflove #selfworthwomen #selfworthaffirmations #selfworthbuilding #selfworthinspiration

A woman looking out onto the ocean #selfworth #selflove #selfworthwomen #selfworthaffirmations #selfworthbuilding #selfworthinspiration

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

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How to Lose Weight With Intermittent Fasting Podcast Episode 34

Closeup photo of a bowl of salad #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #loseweight #weightloss

A closeup photo of a woman preparing a healthy meal #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #loseweight #weightloss

A photo of a plate and someone holding a fork #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #loseweight #weightloss

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

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Everything You Need to Know About Your Biome. Podcast Episode 33

What is your biome? How does it affect your health? Your behaviour? And even your weight?

Dr Orlena chats to Lisa Kilgour, nutritionist to find out.

How to Lose Weight With Your Biome Podcast

Connect with Lisa

Her website - www.LisaKilgour.com
More info on her membership site - https://lisakilgour.com/yourbeautifullife
Her TEDx talk (more on the microbiome) - https://www.youtube.com/watch?v=ghAmkVMYkPw&t=3s

A woman preparing a bowl of healthy salad #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement

The Perfect Diet

The perfect diet for you is different from the perfect dier for your best friend. Just because something works for you, doesn't mean that it's going to work for anybody else.

We have to really listen to what our body wants and ask ourselves "Am I eating the best way?"

The Microbiome

We are 50% bacteria.

There is this huge ecosystem about equal to the number of cells we have in our body.

It is called a microbiome, a community of bacteria, parasites, and yeasts that when working well, they modulate our immune system, help balance our brain...

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Health Benefits of Olive Oil. Podcast Episode 32.

Today I'm super excited to be interviewing Doctor and Professor Miguel Ángel Martínez, one of the coordinators of the PREDIMED study.

He's taken time out of his busy schedule to tell us about the healthy benefits of olive oil.

Health Benefits of Olive Oil Podcast

See also: Health Benefits of the Mediterranean Style Diet.

Olive oil has been used for 6,000 years in the Mediterranean area where there are lower cases of cardiovascular diseases compared to Western areas and other parts of the world.

Tips in Choosing Olive Oil

  • Make sure it's extra virgin
  • Take note of the date of production. Ideally, it should be within one year of purchase
  • Buy your olive oil locally

The Best Way to Consume Olive Oil

Make sure that you eat olive oil amongst a healthy diet.

Eat olive oil with lots of vegetables, fish, and legumes.

A healthy snack made out of bread, cream cheese, tomatoes, herbs and olive oil #healthy #oliveoil #oliveoilbenefits #oliveoiluses #oliveoilhealth #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle

 

A closeup photo of a bottle of olive oil #healthy #oliveoil #oliveoilbenefits #oliveoiluses #oliveoilhealth #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle

 

A photo of a bottle of fresh, home-made olive oil #healthy #oliveoil #oliveoilbenefits #oliveoiluses #oliveoilhealth #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about...

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3 Easy Steps to Sustained Weight Loss. Podcast Episode 31.

Connect with Alicia

You can find Alicia at Aldin Consulting Group and Accion-istas

A woman measuring her waist to find out how many inches she lost #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #weightloss #loseweight

Photo of a healthy salad in plates #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #weightloss #loseweight

A closeup photo of a bowl of salad #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #weightloss #loseweight

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Continue Reading...
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