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One Simple Tip to Make Healthy Living Easy Podcast Episode 145



Do you plan your "healthy life"? Think about how you'd like your life to be in a year? Or 5? Or 10?

Planning your life is a simple but effective tool.

Once you've decided what you'd like to achieve, you're far more likely to reach your goal.

Dr Orlena shares wins from her plans from a year ago.

As well as looking forward.

Lia and Wendy share their healthy living goals for the next year and how they're excited that it's going to be easy and fun!

A plate containing a healthy meal with peeta bread, greens, black olives, red tomatoes and radishes

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Stop feeling tired, drained and unhappy by making healthier choices

Dr Orlena: Lia, thank you so much for chatting to me to­day. Con­grat­u­la­tions on join­ing the group. Do you want to quick­ly tell peo­ple a lit­tle bit about you?

Lia: I am in my late 40s and I came to this feel­ing...

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How to Set Limits Without Depriving Yourself Podcast Episode 144

Using a structure or framework for healthy living can be really useful. But often it turns into a "set of rules". Rules that make you feel deprived and hard to follow.

In this week's episode you'll learn:

  • Why limits can help you enjoy healthy eating
  • How to create limits so that you don't feel deprived
  • The difference between limits and choices
  • How to make healthy choices easy

A woman sipping a smoothie #eating #food #healthy #eatinghealthy

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Transcript of How to Set Limits Without Depriving Yourself Episode 144

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

I'm super excited about the Healthy You Healthy Family Group Program. I'm going to be sharing a few wins with that and I'm also hoping that...

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How Sleep Helps you Lose Weight and Be Healthy Interview with Martin McPhilimey Podcast Episode 143



Want to be healthy with heaps of energy? Are you getting enough  good quality sleep?

Martin McPhilimey from Performance Through Health chats about sleep.

In this episode you'll learn:

  • why sleep is so important for your health and weight loss goals
  • What sleep apnoea is and how it can affect your sleep
  • How stress and screens can affect your sleep

A woman sleeping on bed #sleep #health #wellness

Connect with Martin

You can find Martin at :

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 A woman covered in sheets #sleep #health #wellness

Dr. Orlena: Thank you so much for being on the Fit and Fabulous Podcast.

Martin: Thank you for having me Orlena.

Dr. Orlena: So before we dive into sleep, which is one of my favorite subjects, do you want to start by just telling people a little bit about your background and what you do?

Martin: I'm currently an online coach and consultant. I have been working towards...

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Healthy Living Doesn't Have to Be Perfect Podcast Episode 142

Creating your healthy life doesn't have to be "perfect".

Dr Orlena chats about how it's better to go for "some changes" than "being perfect".

Erin Tarr chats with Dr Orlena and explains why she's joined the Healthy You Healthy Family group program and is ready to make lasting changes in her life.

A plate of tofu, corn and pumpkin seeds #healthyliving #eatinghealthy

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Hello, and welcome to the Fit and Fabulous Podcast with me, Dr. Orlena Kerek. I hope that you are feeling amazing. It is September here in Spain.

We've got one more week until the kids go back to school and it's a lovely week. I live in a tourist area and it quietens down a little bit before classes start and we have the beaches pretty much to ourselves.

Except for the moment that all the tourists go the builders and workmen return. They just seem to be doing building works everywhere here. It’s quite...

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How a Busy Mom Became the Healthiest Version of Herself Podcast Episode 141




The idea of living a healthy life on autopilot sounds fantastic. But how do you get there? Across the "rickety bridge" of "life".

Today Dr Orlena chats to one of her clients, Alea Milburn from Prep Ahead Meals.

Alea talks about her experience of having a health coach.

A mother hiking with her children #fitness #healthy #wellness

Connect with Alea

Use code "ORLENA21" for her Breakfast and Lunch Meal Prepping Course:

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Hello, and welcome to the Fit and Fabulous Podcast with me, Dr. Orlena Kerek. I hope that you are feeling amazing today. As I record this, it is the end of August. We have made it through the summer. I love the summer, but I'm also looking forward to autumn and counting down until we can get back into our house, which will be in three months' time.


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One Fun and Easy Tip to Healthy Amazing You Podcast Episode 140



Making the transformation to "healthy amazing you" requires a good relationship with yourself.

If you're constantly mean to yourself and beating yourself up, you won't stick to new changes.

How do you improve your relationship with yourself?

Here's one fun and easy way!

Interested in joining Dr Orlena's Scholarship program? Email her at [email protected]

 A plate of sliced tomatoes with mozzarella cheese, peppers and croutons #salad #healthyfood #healthydiet

Hel­lo, and wel­come to the Fit and Fab­u­lous Pod­cast with me, Dr. Orlena Kerek. I hope that you all feel­ing fab­u­lous. It is the end of Au­gust. I have three months and a week left to go be­fore I move back into our house.

Today I went swim­ming in the sea and on my way back, I looked un­der this rock and thought that is a fun­ny looking shell which is per­fect­ly smooth. I had a little look un­der­neath and saw that it is an oc­to­pus. I can saw some lit­tle eyes there and it's wrapped it­self up to look like a rock....

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Are you Ready to Make Healthy Changes that Stick? Podcast Episode 139

Are you ready to stop sitting on the side lines and transform your life? To get to "amazing healthy you" in a way that's easy and fun?

And most importantly that you stick to?

I'll be honest with you, there's no magic pill. (Despite what the internet tells you!)

I'm talking "healthy eating", "healthy exercise", "healthy life".

Except I'm talking "loving healthy eating", "healthy exercise you can't wait to do" and "my healthy life is amazing".

Dr Orlena takes a good hard look at what you need to do to get from where you are, to "healthy living is easy and fun".

You can do it. But are you prepared to make those changes? And start today?

Pebble meditation: a type of mindfulness activity #healthylife #wellness #meditation

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

To­day, I have a big ques­tion to ask you. Are you ready to step up and make changes starting now? To tru­ly trans­form your life, to stop just lis­ten­ing to...

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How Leslie Stopped Overeating and Started Being Her Healthiest Self Podcast Episode 138


Dr Orlena chats with Leslie Davis, author of "You Can't Eat Love".

Leslie shares her story.

How she changed her relationship with food, stopped overeating and became the healthiest version of herself.

Mentioned on the Podcast: 

Dr Orlena's Resources:

A woman dipping a peeta bread in white sauce #overeating #healthyeating #diet

Dr. Orlena: Hello and wel­come to the Fit and Fab­u­lous Pod­cast with me, Dr. Orlena Kerek, I'm su­per ex­cit­ed to­day be­cause we're talk­ing about one of my fa­vorite top­ics, which is our re­la­tion­ship with food. I am su­per ex­cit­ed to wel­come Leslie Davis. Leslie, thank you so much for be­ing with us to­day.

Leslie: Thank you so much for hav­ing me. I'm so ex­cit­ed! I love the fact that we've got tech­nol­o­gy be­cause I'm on one side of the At­lantic and you're on the oth­er side of the At­lantic. And yet we can still talk.

Dr. Orlena: I know it's...

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How to Have a Healthy Relationship With Food Podcast Episode 137

If you want to eat healthily or lose weight, you need to work on your relationship with food.

The diet culture leads us to "restrict" and "deprive" ourselves. Certain foods become forbidden and "bad". But the reality is "nothing is forbidden in moderation".

But often "moderation" isn't moderation because certain foods have a hold over us.

So what is a healthy relationship with food?

And how can you can your relationship with food?


How to Have a Healthy Relationship With Food Transcript

Hel­lo and wel­come to the Fit and Fab­u­lous Podcast with me, Dr. Orlena Ker­ek!
It is now Au­gust and we've had a few days of rain here in Spain, which is some­thing I'm grate­ful for be­cause al­though I love the summer, it is very hot. It’s re­al­ly love­ly to just have a lit­tle bit of respite and to know that the sum­mer will re­turn.

The oth­er thing that is hap­pen­ing in my life is Au­gust is that...

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One Sure Fire Way to Lose Weight and Lead a Healthy Life Podcast Episode 136

The statistics are grim. So many people who set out to lose weight and make healthy changes return to their old habits.

Why is that?

Dr Orlena looks at 9 reasons you're likely to go back to your old habits.

And one sure fire way to make sure you don't.

A person riding a bike with a groceries on the basket #healthylife #healthcoach #weightloss #wellness

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

It is high sum­mer here. It's hot! I won­der if I'm qui­et you can hear the crick­ets or the ci­cadas in the back­ground.

Transcription of One Sure Fire Way to Lose Weight and Lead a Healthy Life

To­day, I want to talk to you about one short fire away on how to be suc­cess­ful when you want to make healthy changes, lose weight, get healthy, or what­ev­er it is that you want to.

Lack of Motivation is What Makes Healthy Living Hard for Most People

Statistics say that it is re­al­ly dif­fi­cult to make sus­tain­able changes. Peo­ple who try to...

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