The cost of DIY
Author Sanela Categories Health Mindset, Health, Nutrition and Fitness Tips & Advice, Healthy Nutrition, Weight Management Posted on 0 Comments

Be aware of the DIY trap!

I remember what feeling stuck felt. Looking back into the mirror and not recognising my body.

I was still me, but, at the same time, person looking back at me did not feel like me. Even energy about me was different.

To make things worse, my actual energy seemed to have abandoned me too, went MIA. There was none at any point of the day. How is that even possible?

For someone who never even thought of weight before and has all her life felt really comfortable in her skin, this was a new territory.

And I wasn’t loving it. Far from it.

This was me, after giving birth to my first son (Yes, the one that is leaving home this month to go to Uni). I was 30 years old at a time.

Of course, having my first child was magical, but I also wanted to feel good in myself and about myself. Extra pounds were not helping my health, my back was the first casualty, and it did nothing for my confidence. Like I had put a body suit on, and I was hot and uncomfortable and very aware of it.

My son was 18 months old when I finally had enough and felt ready to take care of the weight that I accumulated in pregnancy and post birth. It wasn’t much, but it was too much for me.

I have always had such great relationship with food and health, thanks to my mother, who, from my early age, taught me to value health. Because there was a point when I was around eight years old when we almost lost her to breast cancer.

Boy, did she fight! Yes, with chemo, but also with blenders, juicers, plants (and in the 1980s) and, above all, with an unshakable will to live and see me grow up… and beyond.

And she did.

So, having found myself at a place where many women are after giving birth – I was overwhelmed and confused and did not know where to start. However, I was a smart cookie 😉 as research took me to a nutrition coach who helped me start on my journey and, in a few months, with her help, encouragement and a solid plan, I was at my goal weight, getting really educated about nutrition and the science about metabolism, feeling amazing and even training to help others with their weight management.

Because it is hard not to get excited when something important happens and you find a solution to something that you struggled with knowing that you can make a difference.

It is a human in us all. Some recommend a movie they loved, I changed a career path 🙂

That was my apple falling from a tree and hitting me on my head. Eureka! I have found my calling!

That was 17 years ago this September. And well over 2000 happy clients in the process (“well over” as I stopped counting few years back – really no need to count any longer as I have put in my 10 000 hours).

So, this month is my 17th Anniversary and I have nothing less than an immense gratitude for everyone who was and/or still is part of my journey and allowing me to be part of theirs.

It is an honour. Truly.

And, boy, isn’t it a journey!

What I wanted to share with you this week is that the best lesson I learnt from my clients who came to me after years of trying on their own is that “I will figure it out myself!” is a path that can cost you:

  • Being even more hopeless, lost and confused
  • Gaining even more weight, putting further risk on your health
  • Having existing beliefs, patterns, habits even more ingrained & much harder to break
  • Going in circles and feeling frustrated
  • Spending more money on buying clothes in different sizes.

However, the biggest cost is a social isolation when you stay stuck and not fulfill your greater calling, miss out on the opportunities, relationships, etc. due to lack of confidence and joy of life.

Not to mention living in unnecessary pains and poor health.

There is a better way, and you deserve to be the best version of you so that your body can move, feel great, enjoy life!

I was glad I did not fall into the trap thinking I know it best and “I will figure it out!”. Well, I might have figured it out by myself eventually, some do, I have a friend who did it all by himself after suffering a heart attack, but not without trials and errors, and seriously hat off to him, but majority does not.

Because you never know what you don’t know. And staying stuck is costly.

And losing weight is not easy. Because it is so much more than just “eating less”. It is a whole science. If it wasn’t, everyone would be at their ideal weight shortly after they wish for it.

Mainly because of the food addiction that is hard to break without knowledge, help and support. More about it next time. This is the most exciting subject for me.

Going back to DIY – I have truly nothing against the DIY – like to build something you have never built before; you develop a new skill and it can truly be fun. We should do more DIY stuff! It is good for us!

But our biology is complex and DIY-ing your health without skills and sound knowledge can cost us further our health.

That is why crash diets can run havoc to our metabolism and general health.

I sometimes wonder where life would take me if I did not take that leap and got help when I needed it.

Certainly, I would miss out having all my dear clients in my life. So many friendships and connections. Meeting so many people who are so special in my life today and will be for a long time.

And, one thing is true now as it was then – most people struggle to achieve their health and weight loss goals because they do not how to do it safely so they can lose body fat, maintain their lean muscle and metabolism, and achieve energy and shape that makes them feel good about themselves. Not crash diet. Not start, stop, start again, then stop, etc. and off we go in circles, forever on.

If you recognise yourself in this, I encourage you to give yourself a permission to show up for yourself. If you don’t, nobody else will.

Think about reasons why you should start (or continue with your efforts).

It could be so you are able to stay active around your children or grandchildren, or because it is a time you start loving yourself again in the photos (You are beautiful already, but why not also loving who you desire to be?), perhaps because you need a confidence to get back dating or looking for a dream job. All you need is one great reason to start and keep going.

Perhaps you just want to feel good in your skin!

Because now more than ever it is essential to invest in a healthy mind and body.

That includes foods you eat, wellness daily practices, how you feel and talk to yourself and practice self-care – isn’t it a time you look and feel your absolute best?

Because you are worth it.

I would like to invite you to take a leap and book a Discovery Call with me and we can take it from there. It may be just the best thing you did, and I cannot wait to accelerate your success so you can stop going in circles and finally get you losing weight in a healthy, sustainable way.

See you at the other end or, until next time,

Stay safe, healthy and nourished!

Yours in health,

Sanela

P.S. Choose yourself, always!

Free Wellness Evaluation
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Diana’s Testimonial

Diana’s Testimonial

“I have known Sanela for many years. However hard I try to describe Sanela, I do not think any words would do her justice.

Sanela is great. She is not just a nutritional therapist. She is an amazing human being who has invested her life into in-depth study of human character, meaning of life… And this, combined with her expert knowledge of nutrition, the mechanics of weight loss, and physiology of the human body makes her approach very unique to addressing the issue of weight.

Because it is not actually about weight. It is about health in its entirety. Both physical health and mental health. This cannot be separated in fact.

Sanela’s holistic approach to health enables her clients to embark on a journey where losing weight is not a drag and living healthy becomes a way of life. Not because one has to but because he/she wants to.

Being mindful of what is good for our bodies and choosing healthy options is a powerful way of self-care.

Sanela’s message “Get excited about choosing health & living healthy” is key to a changed mindset which will ultimately lead to weight loss which will be sustained.

I highly recommend Sanela to anyone trying to lose weight or improve their health. I really think she is the best in her field as I continue to work with her on my own journey to wellness.”

Diana, Bath (Health Care Professional, Bath)

Herbalife Nutrition success stories and testimonials
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Hayley’s Story

Hayley’s Success Story

Hayley is a mum of two young girls here in Bath and came to see me after being referred to me by her mother-in-law, Fran, who has been my client since 2017. We did the Wellness Evaluation with full body composition analysis, had a great chat about her current challenges.

At the end, Hayley was excited to start with our basic Herbalife Nutrition plan and was given a full Nutritional Manual to follow with recipes for her other meals, shopping ideas, meal planning ideas, exercise, etc. I took her through it and, to my surprise, Hayley did not need much to set off on her journey changing her breakfast for our Formula 1, changing balance of her meals, serving sizes, meal frequency and soon started feeling better as well as ending losing 22 lbs to date in total.

Hayley implemented some recipes within both her own and her husband’s lifestyle, which caused her husband to lose some body fat and feel much better too. I do not think we appreciated how much progress Hayley made until she sent me the photo in a blue jumpsuit that she bought herself for their wedding anniversary break. She looks absolutely stunning.

Here is to Hayley’s continued success.

Avocado fruit that just keeps on giving
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Recipes Posted on 0 Comments

Avocado – fruit that just keeps on giving… Enjoy these simple recipes

Who would have thought that avocado is “a large berry with a single seed.” It is one of my favourites, although I almost exclusively use it in savoury recipes, unless mixing it into my breakfast Formula 1 smoothie.

Avocados are also a great source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta-carotene, and omega-3 fatty acids.

Healthy fats should be 30% of our diet and, well, part of every meal and avocados are a great source of Omega 3 fatty acids – the exact type of healthy fats we should be consuming.

Avocados are also a fabulous source of an all-mighty fibre, essential for healthy digestion, heart health as well as effective weight management. One serving of 1/2 a medium avocado packs around 5 grams of fibre.

Although most of the calories in avocados come from fat, one does not need to shy away from them – those are essential for our health and even weight management, when eaten in moderation.

Enjoy those recipes as a great healthy & balanced snack or even a meal!

Eggavonnaise

INGREDIENTS

  • 2-3 boiled eggs,
  • 1/2 a medium ripe avocado,
  • 1 tablespoon of low fat yoghurt or cottage cheese,
  • 1/2 lemon juice,
  • 2 Rye or Rice cakes
  • parsley or coriander as garnish
  • salt & pepper
  • chilli flakes

METHOD

Boil eggs, peel and mix in a bowl with yoghurt, avocado flesh, lemon juice, salt and pepper.

Serve on ryvita or rice cakes or even one wholemeal toast or even 1/2 medium sweet potato, as an alternative.

Garnish with selected herbs and chilli flakes.

Enjoy as a healthy snack or lunch!

Home Made Guacamole

Home Made Guacamole

INGREDIENTS

  • 1 ripe tomato, chopped and reseeded,
  • 3 ripe avocados
  • 1 chopped onion
  • juice from 2 limes
  • chopped coriander
  • salt & pepper
  • chilli flakes

METHOD

Mix it all up or whizz in a blender and serve with a couple of eggs for a perfect balance of protein with healthy fats.

Serve couple of tablespoons on a wholemeal toast or a couple of rice cakes or ryvitas for a delicious snack or even a light meal

Store remaining Guacamole in an airtight container in the fridge with a stone of one or two avocados that will prevent it from going brown.

BON APPETITE!

These recipes are one of many our clients get as part of their Personalised Meal Plan. If you would like help with reaching your wellness goals, please do not hesitate to reach out…

Herbalife Nutrition Health Coaches & Customer Community
Author Sanela Categories Health Coaching, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

What have my clients taught me over the years…

“Life is a box of chocolates, you never know which one you are going to get!”

One never knows what will be the outcome of the very first client appointment. It is sometimes a start of a wonderful relationship. And, at times, it ends right there before it even had a chance to begin.

You can not even rely on the feeling one gets as we can never be completely sure what goes inside someone else’s head. I surely was wrong many times.

These days I try not to invest any energy into dwelling what will happen. It can mess with the natural flow of the meeting. The more I am just myself and allow potential clients to be honest and true to themselves, the better chance of working together.

When the feeling is really good (and you always have some feeling) and it turns out to be true, it is the most exciting part of my work. Being given a chance of making someone’s life better is the best feeling of all and an adrenaline in itself.

And only then the real work starts…

One of the very first lessons I learnt early on was:

DO NOT GET ATTACHED TO AN OUTCOME, BE AN AUTHENTIC YOU

Being attached to an outcome makes us less authentic and client could easily feel they are either being pushed or manipulated into starting, which is not a way to start any relationship. It actually is a dead end.

For me, it also means that my happiness and love of my work is not dependent on the outcome of the single evaluation. I am just planting seeds and spreading the love for nutrition and health.

Most of my clients are a pure joy to work with and are the reason why I love my work. But, it is not always smooth sailing. And challenging relationships with clients have taught me most about myself, what kind of a coach I want to be and how I want to show up with my work.

So, another thing I learnt:

BE CLEAR ABOUT RESPONSIBILITIES & STAY ACCOUNTABLE

If I am out of alignment with myself, not taking care of my own body and my emotional being, it manifests itself as feeling stuck, overwhelmed, lacking inspiration and joy that I get through my work.

This is not the place where we can authentically serve and where love for our work can shine through!

So, I owe it to myself to be my own first responsibility in order to be able to do great work and help inspire others to take action!

I can educate, support, guide, however – I am NOT responsible what my clients ultimately think, do and the results they get.

I did not understand this always, which caused me to put some blame on myself when things did not work out. Clients that consistently did not get results used to give me anxiety.

I was questioning myself, what I missed, what more I could have done and then, when I was exhausted with self-blame, instead of letting go, I would try even harder hoping this time I could do more for them, offer more of my time, offer discounts that are fear based rather than to honour client’s loyalty and show gratitude…

Wow… I am sweating just when I think about it.

I now know that, while this came from the right intention – pure desire to help – it did not come from the right place – it came from self-doubt, feeling I was not (good) enough and fear of loss – thinking “I will lose them, if only I did more, they would stay!”

Oh how things have shifted!

And that is why every single client had a place in my own journey, which contributed to the confidence I have today!

I have nothing but gratitude to all the people on my journey as all these experiences only made me a better coach and a better human too.

What else did I learn?

PATIENCE

I am impatient by nature. I have always been a person of action, driven, as I find great satisfaction in the achievement!

Health results, however, can not be rushed. Like you can not rush your child finally understanding algebra or learning to read fluently. (I tried, failed and then got a tutor with all the patience my boys needed!)

With an enthusiasm of my early thirties when I was just starting as a health coach, I recognise now that lack of patience got the better of me on on more occasions than I wish to remember.

Because health was important to me and taking care of myself came naturally to me, I could not understand that it is a process, sometimes a rather long one for most.

It was listening to Anthony Robbins that opened my eyes to what kind of a coach I want to be. He is talking about success being 20% mechanics (my support, my meal plan, nutritional products) and 80% psychology.

Wow, it blew my mind!

I realised that I am not in a transactional business. This is a business of emotions, deep emotions that make our reality. My clients first needed a breakthrough in order to eventually start loving themselves enough to commit to change needed to see the results they dream of. They also needed to believe that this is possible.

So, I accepted that success is not a straight line and I could breathe finally, although true work was only beginning! This new awareness hardly made me an expert. What it did, however, is put me on a quest of my own personal development, so I can understand myself better as well as human psychology.

Transformations and results will happen when clients are ready and not a minute before clients want it far more for themselves than I can ever want it for them.

Actually, what I want is irrelevant. I know that now and I learnt to stay in my lane. And be OK with it, whatever happens.

My responsibility is to continue being someone who can inspire them and guide them – help adjust the sails when they go off course, with love and compassion. And, with permission, to dig a little bit deeper each time to help them go further.

Which takes me to the next lesson…

HOLDING SPACE

Holding space means being willing to walk alongside another person in whatever journey they’re on without judging them, making them feel inadequate, trying to fix them, or trying to impact the outcome.

This is paramount for health coaching.

Last thing any client needs is my judgement when they lapse. They judge themselves enough, and sometimes they get enough from the society or people closest to them.

They need to know I am a safe place that will hear them without judgement and help them, in their own time, to turn it around.

And this is something we can practice in every relationship we encounter. With our children, spouse, friends…

I have heard of the concept only few years back and I only wish I understood it even sooner, but it is never too late to develop this awareness and learn to intentionally show up with tenderness, compassion, empathy and kindness. It can transform any relationship.

Holding space is also about understanding the next lesson…

BOUNDARIES & SELF RESPECT

Oh, this is a tricky one! Tricky for most and it certainly was for me! Big time.

I will be honest. People with (healthy) boundaries used to irritate me. I thought they were rude, unhelpful, selfish.

Eventually, I realised that other people’s clear boundaries only caused such resistance within me because I personally had issues with asserting boundaries.

I now recognise people who lack boundaries and also grew to have much admiration when I come across people with healthy boundaries (especially when they also have a skill of communicating it well).

I come from the society that lacks boundaries to the core, I do not even think we have a word for it, so, if I ever wanted to have healthy and happy relationships, I had to get better in this respect. Or continue to grow bitter.

I have entered this business prepared to be inconvenienced, but without setting my limits, knowing where I stand, feeling uneasy about confrontations or showing assertiveness – it was a tough going at times.

I open my door to clients and often see them at times that fit into their busy schedules even if I had to go out of my way to rearrange my own schedule. Of course, I am more than happy to accommodate as they are equally trying to accommodate my services into their busy, often too busy, life as well. So, it is a healthy “give and take” on both sides.

Then you get little red flags with some clients. You feel unappreciated, taken advantage of. Resentment sets in, which literally sucks the joy out of the work you love.

Experience taught me that the right client with the right character would know this boundary. Because most times it is a matter of respect. Respect they have for me, but – respect I first had to have for myself.

They were only following my lead, after all.

So, I raised my standard over the years, which was a subtle change that happened within me, not something that I necessarily openly communicated, although, it must have come through how I spoke and how I carried myself.

I noticed type of clients that sought me has changed, there is a healthier “give and take” relationships, whilst existing clients that gave me those little red flags just naturally dropped off. Relationships that do not work out are mutually communicated and there are “no hard” feelings.

This brought so much peace and reignited the joy my work gives me.

And, all those that pushed my limits – I am forever grateful to as they brought to light where I needed to improve in order to honour my feelings whilst developing healthier relationships with not just my clients, but anyone in my life.

Of course, I am still for greater part work in progress and learning to be kinder to myself, but the awareness of the boundaries issue has been a game changer.

Health Coaching is a privilege I do not take for granted. My clients let me into their lives. I get to know their family members, their stories, their fears, their dreams, their hopes, their challenges. Whatever they feel comfortable sharing. This is an honour. Never a burden.

I am dealing with real people, with real emotions and as much as they are here to learn from me, my clients are bottomless well of insights and lessons I am blessed to receive and grow from.

Sharing these insights is my way of honoring every single person who walked through my door and who let me into their world.

If you are my client – “Namaste!”

If you used to be my client – “Namaste!”

And, final insight…

DON’T TAKE ANYTHING PERSONALLY

Everyone has hopes and dreams, fears and challenges, real emotions and is just trying to do the best they can.

Sometimes, other’s best is not good enough for us and we take someone else’s actions to heart too much and give it meaning and unnecessary emotions that suck the energy out of us.

Here is what gave me a different perspective. It literally blew my mind and I go back to it each time I run a risk of interpreting someone else’s actions as an attack on me. It is a quote from one of my favourite books, “The Four Agreements” and The Agreement Number TWO says:

“Don’t take anything personally! Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream…”

Understanding this has truly set me free from needless suffering and frustration on many occasions and it continues to do so.

It helps me have a better flow when working with clients, without resistance on my part.

It certainly helps with letting go, letting live and moving on.

This brought me most peace.

I would like to finish with the quote from Wabi Sabi book that speaks volumes to me:

“We bloom and ripen with time. Our character develops and our wisdom deepens as we age. We have more to offer to the world with every experience we go through!”

I turned my lessons into blessings and failings into my strengths and I am excited about the next chapter and what new experiences will teach me.

I have finally excepted that we are never a finished products… we are all rough diamonds at a different stages of polishing…

The same as my clients, I am also only trying to do my best! And that is the best anyone can do!

If you are looking to start your health journey – NAMASTE!

If you are a coach that is just starting off – hang in there, it is a beautiful profession and hope some of this has been of a value.

If you are an experienced coach – I would love to know – what were YOUR biggest lessons on your coaching journey?

If you are someone who can relate in any way – let me know!

Thank you and, until next time, yours in health,

Sanela

Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Joanna’s Testimonial

Joanna’s Testimonial

“Last September I began feeling cross because many of my buttons would just not fasten and I felt exhausted much of the time.  I have a friend who kept going to the dry cleaners to have her clothes taken in and she told me about Herbalife and Sanela.

I immediately called Sanela to book an appointment and from then on my life has improved.  I think the Formula 1 shakes are delicious and I enjoy whizzing them up with fruit; the snack bars really keep one going and above all I like the challenge.  I have lost over a stone now and feel so much better, enjoy my weekly trip to Sanela and her magic scales though I now will see her once a month for a wellness check-up as I reached my goal.

I found it a bit expensive at first as you get supplies for a whole month, but as it works out less than £5 a day for 2 nutritious meals, a healthy protein snack, supplements and an energy drink – Sanela made me realise that a lot of people pay that much just for a sandwich out and a fizzy drink, so it is important to understand the value. Sanela has since made me a member and I now order independently at a discount.

You are sometimes tempted when you are cooking for your family and I did find it difficult to drink enough water but you have your evening meal to look forward to and the joy of looking and feeling better!  This is such a painless way to lose weight and improve your health. I don’t know why more people don’t do it.  I would recommend everyone to just – Go for it!”

Joanna Cacanas, Bath

Happy Healthy 2020
Author Sanela Categories Health Coaching, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Letting go of 2019… Hello Happy, Healthy 2020

2019 has been a tough year by all counts, but I am coming out into 2020 smiling, hopeful, with love in my heart, grateful for all I have as well as all I lost, ready to leave behind in 2019 all that does not serve me… and to serve again…

As a Health Coach and a Weight Loss Specialist, I am committed to my clients and their transformations and breakthroughs many so desperately need. 

I believe in body positivity and loving yourself just the way you are because we can only move beyond our limitations if we love and appreciate all that we are first, irrespective of our shape and size, because we are more than our bodies.

Yet, we need our bodies to thrive in health and other areas of life.

Life is not joyful when our health is compromised! Anyone lacking health in their life right now will vouch for that!

And when we have love & appreciation for all that we are, we naturally start taking care of ourselves. Love within shines on the outside too. It can not be helped. The first building block is always – taking care of our bodies,.

Body is our engine where results in energy can be visible the quickest, which fuels motivation and developing long lasting healthy, active lifestyle habits.

If we lack energy, feel sick and do not generally like how we come up in the world – inertia becomes our second nature. So, inner work always comes first, but taking care of our bodies is the spark we need to begin the process.

I help my clients understand how to nourish their bodies in the right way to balance their hormones, increase their metabolism and achieve results they thought might never be possible for them again. Results that go way beyond weight loss alone.

Because, despite the best intentions – lack of know-how and support will leave you frustrated and without results to show for and it does not need to be like that!

Getting yourself to a good place feels so incredibly good.

The only thing that feels even greater is taking people with you (or inspiring them to take action, sometimes without you even knowing until later)!

This is what makes me love my work.

If improving health or weight loss is your goal for 2020, I have a plan and support system that worked for me and hundreds of my clients for the last 15 years… 

Contact me to get stared…

Or check out common mistakes my clients used to make and see if you can relate… https://www.wellness4life.co.uk/common-mistakes-when-weight-loss-is-your-goal/

From my heart to yours… Happy, Healthy 2020!

Sanela

Herbalife Nutrition Testimonial client Wendy Bath UK
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Wendy’s Testimonial

Wendy’s Testimonial

“I have had the pleasure of knowing Sanela since 2009 and in that time she has been a real tower of strength, She has been a wonderful coach through many harrowing attempts to get control over my weight and understand my relationship with food.

Not only does she lend a listening ear to my excuses (my word not hers) she has a way of, always gently leading me back on track with encouraging words, stories and facts.

What she doesn’t know about health and well being is, quite frankly not needed to know. Saying that she always keeps her clients up to date with any new developments.

What is especially noticeable about Sanela is that she is kind even when “tough love” has been required. I go away feeling refreshed revived and ready to start again and not a failure and ashamed as can so easily happen in the world of health and fitness.

Sanela is able to get to another layer and her clients can remain human and empowered. This is just one of the qualities which I believe makes her unique in her field and I’m not biased as I have been through many programmes in my 50 years.

I have often arrived on her doorstep depleted and down to be welcomed with energy and warmth which she radiates, leaving me skipping down the steps with hope in my heart and that is something that can’t be bought or taught. Thank you my marvelous friend, you are a treasure.”

Wendy

Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Linda’s Testimonial

Linda’s Testimonial

“Thanks to Sanela and Herbalife my life has changed. I knew there was something wrong when I always woke up tired with a lack of energy and a feeling of lethargy. I was recommended by a friend to call Sanela. I did not feel I needed to lose weight but I did want to feel more positive. I only weight 9 and a half Stones, so not massively overweight, but was carrying a lot of body fat around hips and stomach.

Sanela made me reassess what I was eating and drinking and I quickly realised I needed to respect myself enough to change my nutrition. I needed Sanela to help me see the link between food and my mood and to realise I needed to eat more protein and less carbohydrate, lose alcohol, caffeine, crisps and gain a balanced diet.

These are things we might already know, but do not put into action due to excuses of time and life’s distractions.

I ended up losing 18 lbs as I stuck to the suggested program of 2 shakes, snacks and 1 balanced evening meal. The shakes helped the brain and body crave and need good nutrition. It helped me reduce my stomach size and expect less food, food that the body does not necessarily need.

Support from Sanela is fabulous with her words of wisdom, encouragement, knowledge and support. The whole process for me was guided by the thought that I am gaining something which was a healthy body with lots of energy rather than loosing food.”

Linda Mallory, Bath

Herbalife Nutrition Independent Herbalife Member, Bath UK
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Emily’s Testimonial

Emily’s Herbalife Nutrition Story

“Sanela, I want to say a massive thank you to you.

I met you about three years ago by our mutual friend who kind of coaxed me into seeing you. She made a few comments about my weight over the time I knew her. One of which was ‘you’re lovely looking but would look even better if you lost some weight’! How charming is that!!

I’ll admit the first time I saw you, although I understood Herbalife and the routine I needed to make for myself, I was not committed. Working with people who aren’t exactly the healthiest, I would be easily lead into having a MacDonalds or something to that fashion. It was a bit like I didn’t want to be left out, or that’s what I’ve told myself.

I tried to do your Weight Loss Challenge and again failed. I could blame lots of things for this but really it was my lack of motivation, there isn’t a real excuse. At the time I probably blamed work. I learnt from you though. I understood but didn’t put any of it into practice. It was like I was going to the lessons but not taking the exam.

I then tried other things, but it was not for me.

I’ve always followed your Facebook posts and read you emailed newsletters. Each night I would go to bed thinking, I’m going to start tomorrow being healthy, I know what I’m doing, I’ll go for a run after work. Then when the next morning comes it would be ‘can’t be arsed with that’.

I used to love running and the gym. For some reason something has made me lazy. There has been a fair few life hurdles I have had to deal with over the last 2 years but who hasn’t! It’s how we deal with them that makes us stronger and shouldn’t be making us lazy!

Then one morning, I woke up and rather than thinking ‘can’t be arsed with that’, I text you. Arranged to see you. A dose of your energy was all I needed to re-inspire myself.

I’d forgotten the simplicity of Herbalife and how it fits so well into my daily life. Our time is precious and we should be making the most of it. Not spending hours making food for the next day and having to think about all the nutrients we need from it and having to weigh everything out. Now I can have my shake, which I enjoy and know is doing me good and a hell of a lot better than my previous lunchtime munchings!

Not only that but I have noticed the saving on my food bill!

After my first 10 days I have lost just under 3lbs and 1 litre of visceral fat! I need to continue this! I feel amazing. More energy and have had people commenting on the difference. One being that I was more full of beans than usual!! Must drink more water mind!!

Thank you again for your time and inspiration. It’s taking me a while but it’s now the right time for me. I will do this and I now what to share what you have taught me! Herbalife all the way!

Lots of love my friend!

Emily xxx

Herbalife Nutrition Independent Herbalife Member, Bath UK Healthy Meals
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

How to ensure fast metabolism

Metabolism is THE word. It is the reason why one person can eat like a growing teenager and not gain a pound, while another person’s every indulgence shows up on their waist.

What is Metabolism?

It is the name for the chemical processes by which our bodies convert food that we eat into the energy that we need to survive and function. It powers all our chemical processes from breathing to blinking.

The minimum amount of energy your body requires to carry out these chemical processes is called the Basal Metabolic Rate (BMR) or resting metabolic rate (RMR).

What determines our metabolic rate? Or what determines how effectively we burn the calories we consume into energy?

The aim is to burn all the food that we eat and not to have any excess, otherwise body will be storing it as fat and that is how we gain weight.

So, what determines how fast or slow the process happens is the combination of one’s body size, age, gender and genes. Of course, foods that we eat and drink will also effect the metabolism as some support it and some hinder the process.

Read More
Herbalife Nutrition Independent Herbalife Member, Bath UK Healthy Meals
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Personal Growth, Weight Management Posted on 0 Comments

Change your habits, change your life… How do we create new habits?

Thank you for clicking on this article as its title is everything but original. But, that does not make it less true. Actually, it is a huge deal!

Our life is truly a reflection of our habits at every level of our existence. We become what we think about because what we think about is what we will focus on and that will influence what action we take, which, ultimately, leads to a particular outcome (or outcomes for different areas of our life). Results, in one word.

Einstein’s famous definition of insanity is repeating the same actions over and over again and expecting different result. And, yet, that is exactly what majority of us do.

We have around 60 000 thoughts every single day, take or add a few, and research suggests that 98% of those thoughts are exactly the same thoughts we have every single day.

So, anyone wanting to change their life – what we need to change are habits and behaviours, which will influence our actions and the end result – our life.

Sounds simple, but we all know it is easier said that done. But at least we know that we got to change something. Because…

Change nothing – nothing changes.
Change a little – little changes.
Change a lot – a lot changes.

Habits come to mind as a logical one thing that we need to focus on changing. When it comes to health – habits are absolutely everything.

It is being said that it takes 21 days to change habits. But, science shows that this is a myth. Psychologists may agree that while it perhaps takes 21 days of consistent and conscientious effort to create a new habit, it takes far longer to break an existing habit.

More recently, study of 96 people was published in The European Journal of Social Philosophy and it states that it took an average 66 days to form a habit, such as eating a healthy snack or exercising regularly. That is to reach the point of Automaticity. When we develop a new behaviour that we do automatically, like brushing teeth is. The point of unconscious competence.

They found that creating a new habit depends on type of behaviour we are trying to change, the person and the circumstances. It can also take anywhere from 18 days to 254 days for people to form a new habit, which is an average of 66 days, but this highlights why it takes longer for some to adopt new habits.

I always talk to my client that after weight loss comes maintenance and research shows that maintenance is actually harder. Why? Because they have not yet reached the state of automaticity. They lost weight with my support, but those that take it for granted and have not fully committed to living a healthy, active lifestyle for life are the ones that will struggle to keep the weight off.

So, how do we create new habits?

Read More
Herbalife Nutrition Independent Herbalife Member, Bath UK Healthy Meals
Author Sanela Categories Health Coaching, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

4 Pillars of True Health – Path to being Healthy AND Fit

Ever thought if it is possible to be very fit and yet to be very unhealthy at the same time? I think it is very common…

It is usually demonstrated in regular exercise and feeling strong and fit, however, having low energy levels, possibly suffering from an impaired digestion or skin problems or frequent colds or some other form of ailment or even disease, even having excess weight!

You might be that person yourself or you might know someone who you even admire for being an example when it comes to their dedication to fitness, however, you can see they might not be eating great and are “getting away with a murder” when it comes to eating.

Some people I know are exercising so they CAN “eat what they want”. Or can they, really? That is the question.

It is also a possibility to be very healthy with great energy levels and youthfulness because of an attention to a healthy diet, however, to struggle to run for three minutes or get up a few flights of stairs.

I used to be this person after I had children and know the feeling very well. Exercise does burn extra calories, however, its role in weight management is actually minimal compared to its extraordinary role in our overall health, ageing process and general strength and stamina.

So, I think many will agree when I say that our aim, ideally, might be to be both – healthy AND fit.

The question is – are You? And, if not, how do we achieve both?

I can tell you that there is a lot more to it than just diet and exercise, but they seem to be good places to start!

NUTRITION

First pillar is Nutrition, of course. It is because, 80% of our health IS nutrition – what you eat and drink throughout the day because it does not matter how hard you work in the gym if you do not control what you put on your plate.

Your level of nutrition body gets will impact your mood as well as how your body functions. Ideally, we need to start seeing food as medicine. Because food CAN have that effect.

We ourselves are powerful beyond measure and it is equally incredible what our bodies can do when we give them the right nourishment and fuel that helps our cells thrive. Your nutrition is the first key to your healthy lifestyle and all the exercise in the world can not help you if you are not fuelling your cells right, in the right balance and frequency.

The latest research confirms that only 1 in 4 people, that is 25% of the population, across 15 European countries, considers nutrition when making their health choices.

Malnutrition (poor diet that results in micro-nutrient deficiencies that lead to disease) is estimated to cost £19.6 billion in the UK annually where malnourished adults account for about 30% of hospital admissions. No wonder we have such shocking figures if only a few consider nutrition in the first place.

I think there is a lot more to it and certainly education plays a huge part.

We are all different and different diets work for different people (where by diet I mean – a way of life, what works the best for you), however, at least 80% are absolute fundamentals that work for all of us because, simply put, we are all members of the human race and body is the engine that is pretty standard for everyone – same rules apply for majority of us:

To function optimally, body needs protein, fibre, healthy fats, micronutrients (vitamins, minerals, phytonutrients, etc) and water delivered each day in the right balance and frequency!

On top of all that, we need to eliminate foods that drain our cells, lower immunity, cause inflammation, make us age faster and, ultimately, cause the disease.

EXERCISE

Second pillar is EXERCISE. It might be only 20% of your weight management efforts, however, benefits of exercise far exceed its benefits just for managing weight.

We are wired to move our bodies and what exercise does is quite astonishing. Exercise gives us energy, it releases dopamine which makes us feel better, happier, stronger; it releases serotonin which helps us feel more relaxed and it relieves stress, it helps neurogenesis or body to grow more brain cells; it accelerates learning and processing of information, makes us more alert, have more will power, makes us more motivated…

We are wired to move, all we lack is a habit of doing so intentionally, so, building exercise into our DAILY routine is an absolute game changer.

Best time to do it is in the morning, very first thing! Why? Because of all of the above that I mentioned that happens almost instantly after exercise. Also, because if you don’t, you know it – the day takes over and you are less likely to find time for it later on. How difficult is it to make time for it by just getting up 30 minutes earlier. You are worth it!

If you can go out and exercise in the nature, in the fresh air, it is even more impactful as it can be almost as a form of meditation, but even if you exercise at home, you will be awake, feel strong and ready to face the day.

Also, when you build exercise into your routine and learn about nutrition and start making the right food choices – then you are setting yourself up for success.

Remember, you can be fit, but unhealthy… and you can be healthy, but unfit… The ultimate goal to a long-term overall health is being FIT & HEALTHY!

And we are not done, not yet.

REST

Third pillar is REST.

Rest probably should have been first because it is after rest that we exercise and then feed our bodies. Body that is not rested is body that is not ready for anything. Good rest during the night regenerates our cells, repairs our muscle tissue, deep sleep rejuvenates our whole body.

If you have ever woken up not feeling rested enough, you know the feeling and can appreciate the importance of great rest.

If you have ever woken up feeling rested – you know that feeling too and how phenomenally it feels.

Sleep is a whole different topic, but best advice is to try to get 8 hours of sleep, avoid technology and LED lights 1-2 hours before bed time, as well as caffeine. Sleep in a dark and cool room.

All of those, and many more, help us rest during the night, however, there is another form of rest – relaxation during the day.

Allowing yourself time, even if it is 10-20 minutes to switch off, meditate, have a walk in the nature, clear your mind or even have a power nap that many successful people build into their daily schedule in order to freshen up and it helps them refocus.

There is a huge amount of evidence on the benefits of daily meditation on our well-being as well as productivity.

So, make sure you are not in your head and in all frenzy and activity all day long.

MINDSET

Forth pillar you might think is an unusual one, but it impacts our health massively – working on our HEALTH MINDSET. I am sure you have heard “80% nutrition, 20% exercise, 100% mindset!” Because we are creatures of habit and building healthy habits is built in the mind first!

Everything starts with a thought and healthy starts from making a CHOICE to be healthy, every single day. And this, in my opinion, is indeed the pillar worth mentioning because it is exactly with mindset itself that most struggle with before they can achieve health or reach their health, wellness, fitness goals.

Once we choose to be healthy, we need to start working on building habits that support our healthy, active lifestyle so we can continue taking action and feeding our bodies with the right nutrition, exercising our body daily and giving it rest and relaxation it needs.

To build those habits, we need to invest time in surrounding ourselves with people, influences, education, support that will help us achieve that.

We need to keep feeding our healthy mindset with healthy thoughts so our healthy active lifestyle continues to manifest itself.

So, how do YOU support your mindset?

Remember that if people around you are unhealthy, there is a nearly 50% chance you will be too. So, you must surround yourself also with positive examples. Find a coach, find a running buddy, enroll yourself on to a health programme that fits your lifestyle and gets you the support and education you need, etc.

So, think about this for a moment:

  • Who are the people around you?
  • What have they got you thinking? Reading? Doing?
  • Who are you following on social media? I am serious here. Who are your influencers?
  • What are you reading, listening to, watching?
  • Where is all that leading you?

If you want to be healthy, but are following, as an example – deep-fried pizza recipes on social media, or slogans how life is too short and should be enjoyed without limit so you can eat what you want and when you want it… you get the picture… Well, clearly none of that is really helpful.

If you have higher health goals, then you need to set clear goals, design a plan, surround yourself with the right support, positive affirmations and, ultimately, take action.

Most importantly, keep educating yourself what healthy is and what it is not because, life is a lot more fun when we are not sick and when we have energy to face the day.

Investment in our health is arguably the best investment you can make because life IS too short and it is worth and much easier living it in a healthy and fit body. Not because fit & healthy defines you and so does not the lack of it. But, because we are all worth living our best versions of ourselves – physically, mentally, spiritually.

I hope my four pillars gave you an insight into areas where you need to focus into making your health more balanced and health goals achievable. If you liked it, please share, because – sharing is caring. 🙂

I believe that health is our greatest wealth and state where happiness resides, so wishing you to be healthy and happy, always!

Yours in Health,

Sanela

Herbalife Nutrition Independent Herbalife Member, Bath UK Healthy Meals
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

Work those hormones for a successful weight loss!

If your idea of losing weight is still stuck on the old-fashioned calorie control approach – think again! Or worse – if you rely on your will power – think even harder (that is an exhaustive topic in its own right)!

Weight loss science has long evolved and weight loss has become what it always should have been – a lot more than a number on your scales, for sure.

World is slowly realising that successful weight management starts from within… from nourishing your body as well as mind. By being kinder to yourself from the thoughts and beliefs you have about yourself to being kinder to your body by giving it the nourishment in the right balance so it can thrive instead of being deprived.

We are finally learning, or at least appreciate that we need to educate ourselves, about our bodies and how it functions so that we can eat for health and longevity – and weight management will sort out itself. These days, we can literally abandon the scales knowing that we are good!

Good for our body’s health and that shape is nicely coming along too.

How about that for body positivity! Loving our bodies just the way they are whilst we are building them healthier and better so this vessel can serve us well in whatever our purpose in life is – to raise a healthy, happy family or change the world – which is, kind of, the same thing, don’t you think?

By focusing on what IS – we only perpetuate its existence. Focus on health and becoming the best vision of you – you may be surprised how far THAT takes you instead of being obsesses with the number on the scales!

If you are not there yet and feel you are somehow behind this attitude towards your own health and wellness, don’t worry. It is never too late to start the journey the right way. Perhaps, keeping on reading for starters…

So, how do you get from that place of feeling heavy, lethargic, knowing you are not taking good care of yourself to actually not only losing weight, but also having energy, feeling good about yourself, having spring in your step?

The answer is as simple as – to make your wellness goals a reality – nutrition is the key and, more importantly, eating to balance your hormones related to weight management and metabolism. In the process, it is about repairing diet-related inflammation that exists in the body. Quality over quantity, right? Equally, quality of food is not measured in calories, but what it does within the body – does it feed & nourish your cells or does it damage them.

When our hormones are unbalanced – we age faster, develop disease as well as put on weight as they play a critical role in how body gets energy from the foods that we eat, which is known as metabolism.

Read More
Herbalife Nutrition Independent Herbalife Member, Bath UK
Author Sanela Categories Health Coaching, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

10 Item “Healthy Diet” Checklist

Back in 2004, a year after my first pregnancy, I took what I can only describe as a leap of faith, by embarking on my very first, and luckily last, weight loss journey. Since then, my focus has shifted on long-term health and becoming a better version of myself over the years. Healthier and happier version of me.

However, I did not understand at a time that weight loss is such a big thing for so many people and that choices are so vast that can truly leave a person lost in confusion as well as despair. It is because I never thought of weight before as I never had issues with it myself before my pregnancy.

These days, I imagine it to be even harder for those looking to improve their health or better manage their weight. The moment you open up your email or social media account – you are overwhelmed with health messages, recipes, different diets being promoted from all kinds of experts and influencers in health industry.

I am one of them, right?

Well, who knew that out of my first and very positive weight loss experience, passion was born and so was my calling. Because one thing I knew was that I felt better, not just for the weight I lost, but for the energy & confidence I gained as well as incredible satisfaction from helping others has given me.

With all that, there is also a constant need to remain a student myself as well as educate others on the latest in nutrition and health as, not only through solutions that we offer, but through the education – we can make this world a better, healthier place. Because knowledge is power. Always.

If you are one of those looking for help and not sure where to start, let me give you a few pointers what to look for, so you can make the right choice, the one that is sustainable long-term, rather than go astray or run around in circles.

If you are no stranger to dieting, I am sure you have, at some point perhaps, started a diet or an exercise regime but never got the shape and result you wanted, felt hungry or deprived, lonely, lacked energy or motivation to keep going?

It could be that what you were trying has not been something that is sustainable or lacked support or real science to make a long-term result. Here is my list of what to look for…

1.Focus should always be on body composition rather than weight loss alone as a measure of your progress. Traditional diets focus on a number on the scales rather than on what that weight loss consists of. Any time you go to the slimming class and step on those scales – you actually have no idea what is going on internally and whether that weight loss consists of fat or muscle.

Why is that important? Well, if you are losing muscle, you are also slowing your metabolism which is the quickest way to hit the plateau as well as gain all weight back, and more. And then you diet again and that is how we end up becoming a Yo-Yo dieters.

Diets like this are also a cause of premature ageing, reduced immunity, low energy, poor performance and declined strength. Only when we lose fat and fat alone, our shape starts changing and we are reducing the health risks that fat is causing.

Keeping or even increasing our muscle mass means that we have greater strength, faster metabolism and we only then run a chance of a sustained weight loss. Losing weight AND keeping it off.

2. Focus on balance of macro nutrients, not calories alone! Because if your diet is not balanced – it is not healthy. Full Stop. You may be eating foods generally considered healthy, but only when they are eaten in the right balance of proteins, fats and carbohydrates – you will achieve more than weight loss – healthy body composition!

Commit to getting nutrition wise! Protein, whether you are a vegan, vegetarian or meat-eater, should be around 30% of your daily calorie consumption and so should be healthy fats.

So, salad alone for lunch or “everything low-fat” is not good for your body and diets promoting that are not great long-term! It is a sure way to lose muscle instead of body fat and that is not the right way to lose AND keep the weight off, to say the least!

Vegetarian and vegans in particular may struggle with this and if their diet is unbalanced in this respect – it may be the reason for unexplained weight gain or lack of energy and stamina despite eating “healthy”.

3.Focus on calorie quality to optimise metabolism, not just calorie quantity. Traditional diets allow you to eat within your calorie allowance and you are good as long as you do not go over! We need to move away from this outdated thinking because it is a calorie quality that counts far more. 200 calories worth of broccoli will have a completely different impact on the body than 200 calories of chocolate.

So,” calories in-calories out” approach is outdated and we know better now thanks to the science. Your body requires a certain amount of micro nutrients every single day to provide your body with health and vitality, so, the key is, even if you are eating to lose weight, to still hit your nutrient levels.

Nutrition can not be compromised. Otherwise, you WILL see lower energy levels, loss of muscle, and more. Research shows that only 25% of adults consider nutrition when eating. We obviously need more education on why nutrition always needs to be on our minds when eating, not just for an effective weight management, but for general health and longevity.

4.Think about your hormones. Traditional diets completely ignore the role of hormones. Because they focus on just calories alone. We need to know better, so we can do better. Most people do not realise that how we feel, look and even act is regulated by our hormones and we are not just talking menopause.

Everyone is effected by their hormonal activity every second of every day. They also control our body composition. Low quality food, even if it is low-calorie food, will compromise our hormonal activity and our biochemistry.

In particular we are talking about fat burning hormones that completely get out of balance when we eat unbalanced diet and it stops us from burning fat. Remember, it is fat we want to burn? However, when we eat clean, high quality food in the right balance, together with the right kind of exercise – fat burn is ON, baby! This really is the KEY!

5.Focus on meal frequency! The science now shows us that your body can only function optimally if it gets the right nutrients in the right amounts and – in the right frequency. So, the right plan would be the one that allows you to eat more high-quality foods, more frequently.

This would stabilise your blood sugar and satisfy hunger rather than spike it! So, skipping meals, especially breakfast and snacks is a big no-no for most people! Those are also the opportunities to fit in more nutrition.

6.Focus on exercising smarter, not necessarily exercising more. We are almost pre-conditioned to think that when we are trying to lose weight we need to get to gym more, like every day. Science shows us that doing small amount of exercise, but effective exercise that stimulates your metabolism is a lot smarter way.

So, instead of running for hours on treadmill, you are far better off adopting exercising at intervals so you get a varied heart rate. When you combine that with some resistance training – you will far better support your precious lean muscle and burn body fat. Remember that nutrition is 80% of your efforts, so make your workouts effective and no more than 30 minutes per day, on average, is needed.

And, more important than anything – find exercise that you enjoy doing as you are more likely to continue…

7.Focus on eating that promote stable blood sugar levels. Many diets promote low-calorie meals or snacks, however, whilst they are low-calorie, they could be completely unbalanced and messing up your blood sugar levels (calorie quality and balance, remember). The result is – storing more fat, even if weight loss is registering on the scales (loss of muscle due to lack of protein).

Another way we can cause blood sugar roller coaster is by skipping meals or snacks, usually in hope that we will lose more weight. It almost always backfires as research shows – all it does is causes us to over-eat on the next meal. If you truly want to do it the right way and achieve fat loss, avoid any diets that promote meal skipping. Meal frequency matters.

8.Avoid fads, eating plans that have a “fashion” element attached to them… so, high protein diet, low carb diet, high fat diet that is popular right now, etc, or basically, any diet that excludes whole food groups.

It takes years before we can see true evidence and clinical data on those diets and there is already plenty of evidence on some. But, just the sheer fact that they are excluding whole food groups means they will cause imbalance.

It may work short-term, but the imbalance generally means that people can not stick to it long-term. And if it is not a lifestyle thing, it is not right. Only balanced diet is a healthy diet, remember. We must understand that. That means – balanced amount of protein, fibre, healthy fats and vitamins and minerals and trace elements in diet will ensure our bodies get all they need so they can function properly and have strong immunity, slow down the ageing process and help us manage our weight for a long time after losing it.

9.Start with an end in mind – so, if your goal is to be healthy – focus on your long-term health, not on your looks alone and short-term weight loss. It is about long-term health strategy rather than short-term tactics.

For that to happen, your diet and diet of your family, needs to be … you’ve got it – balanced and nutrient dense. It does not matter how hard you work in the gym if you do not control what goes on your plate.

10. Focus on developing healthy mindset, knowledge and insights so you can achieve the shift within. Education on nutrition is so important so that you can understand and make right food decisions, however, working on developing long-term healthy mindset is far more important as it will help you get out of the dieting prison and ensure you can live your life free of negative body image, limiting self beliefs, stay in control of your emotions and a lot more.

So, instead of just focusing on your physical body, the key is to understand your emotions – where they come from, how to accept and process them; your psychology – beliefs and how to change them if they are limiting you in any way; your language – what you say about yourself, food and world around you and how you say it and if you are making any assumptions… etc. Only healthy mindset helps you stay healthy for life and I am sure that is what everyone hopes for.

I hope this was helpful, although it just gives you some pointers rather than in-depth solutions into each. Each of the points is a subject in their own right, but being aware of each can be a step into the right direction..

I am a Nutritional Therapist & Herbalife Nutrition Health Coach and if you would like help with your own weight management, or have any questions, please do reach out, I would love to help.

If you have been inspired by this article or wish to connect or place a comment, please do so further below and, please do share, because, remember, sharing is caring. 🙂

I believe that health is our greatest wealth, health is happiness, so wishing you to be healthy and happy, always

Sanela

My nutritional journey with herbalife nutrition
Author Sanela Categories Health Coaching, Health, Nutrition and Fitness Tips & Advice, Personal Growth, Weight Management Posted on 0 Comments

Day in a life of a Health Coach

Being a great Health Coach is more than just possessing the knowledge to help others improve their health and sharing health quotes and pretty looking plates of food.

Those looking to make changes in their lifestyle are looking up to our profession for inspiration, so, our work needs to be “true love made visible” so it can have the power to make an impact on others, to touch them and inspire them to self-betterment and becoming better versions of themselves.

For me, Health Coaching is a calling.

People are looking up to us not just for our knowledge, but how authentic we are in our message. We need to be relatable, honest, real, with compassion and kindness for those who are struggling and yet have strength to tell them the truth, the way things are and reality of the journey ahead, not just give a lip service.

And we also need to have integrity to show up every day and be first in line who take inspired action in our own lifestyle to show what is possible, commit to our own self-betterment so we indeed can be great in our profession. Integrity is when we do the right thing when no one is watching. People can spot a fraud. We give it away in our energy or lack of it.

You can not fake authenticity. Authenticity is beautiful. There are people I follow because they are honest and authentic. It also takes skill to be able to communicate it right, but energy is always there and can not be faked.

This article is not just about to show what I do on a daily basis, something I am asked about all the time. Following Get.Healthy.With.Sanela on Instagram would pretty much answer that. I also wish to communicate something much deeper than my “dear diary”while I also give those who asked me what they were looking for.

Read More
Anna's herbalife nutrition story
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

Anna & Phil’s Story

Anna & Phil’s Inspiring Health & Nutrition Testimonial

One of the highlights of 2017 has been meeting Anna, who then also introduced me to her husband Phil. I was very interested in Anna’s work as a Pranic Healer and we soon both realised we needed what the other one offered in order to increase our well-being to the next level.

Anna is a wonderful, gentle soul and I am proud to call her my friend too. Anna and her husband have been coming to see me for about 6 months now and they have remained open-minded, keen students of improving their general health & nutrition, eager to apply what I suggested, so no wonder they had such great results. Here are their stories…

Anna’s Story:

“I will always remember the day I met Sanela at a Well Being Retreat Day run by World Health Heroes, I had a Pranic Healing stand and Sanela a Herbalife stand.

We soon got talking and realised that each of us had just exactly what the other needed! I was overweight and my eating habits although full of goodness was also full of comfort and binge eating tendencies!

Feeling quite low in my self-esteem as far as my weight was concerned. Sanela caught my attention as she was clearly passionate about her subject but knew exactly how to approach a delicate subject when it came to standing on the scales and discussing the rather negative results!

I became avidly interested with a bio age of 68, yikes I needed help! Sanela has been a wonderful support and coach. I have felt nurtured and respected all the way, no pressure to buy the products, an all round positive and encouraging experience.

Myself and my husband continue our monthly visits for our assessments, a trip we always look forward to. I am now feeling wonderful about my body, feeling confident and so positive that you feel like shouting from the rooftops! Yeah we did it!

I have lost over 2 stone and my hydration, muscle mass, visceral and body fat our improving month by month, I am now in the healthy sector (unlike before!) and my metabolic age is 27 years lower.

The shakes and protein bars are our favourite, yummy treats and still loosing weight! I have recommended Sanela to many friends who are now going through the same process and having a wonderful experience.

Sanela has a zest for good health and a positive lifestyle, this is reflected in her ever dedicated work with Herbalife. I am so privileged to be working with such a wonderful person. I would recommend Sanela to anybody who would like to make some life changes concerning their diet, you will be transformed!

Anna.”

Phil’s Story:

“Having been to various gyms, pop out for a run once or twice a week I felt quite comfortable in the knowledge that my 14.5 stone 6 foot frame was ok, and although there was a slowly increasing waist line from 34 inch ( first married, playing rugby ) to current 40 inch 33 years married there was no problem as my runs would enable me to eat and drink what I like with no worries. Or maybe not…

Anna my wife came back from a Well Being Retreat Day run by World Health Heroes one Saturday and began to tell me about this remarkable lady she met namely Sanela who though her work helps and advises people with nutrition via a product called Herbalife.

My wife starts to explain her findings ( I quietly sit and listen, which I have learnt it’s best to do through married life ! ! ) and to be fair she was quite shocked with the initial tests and results. would I be interested ? well maybe and so went along to meet Sanela.

Sanela has proven over time since we first met to be a totally enthusiastic, happy and very professional fountain of knowledge regarding nutrition and the Herbalife program, guiding you through the best approach to help you achieve a more healthy lifestyle without any pressure being applied.

My initial results were not too bad really ( he says smugly ) apart from my Visceral fat which was high and this being the main focus for reduction. Now I am skillfully guided via a monthly visit to Sanela who alongside my wife produce a more healthy eating way forward. I now eat more than I used too… a balanced shake for breakfast instead of a large bowl of salt and sugar cereal, a midmorning protein bar, lunch, afternoon snack, dinner, second shake if I go for a run.

So the net change over several months is I am now a 36 inch waist 12 stone 12 pounds, still the same height 🙂 my runs are 10 minutes quicker, and feel so much lighter.

Without doubt I have been educated (never too old) to a different way of thinking, along with the positive results and encouragement it’s a huge thank you to Sanela.

Phil.”

I have personally always been open to alternative health practices and Pranic Healing and meditation have found me at the point in my life when I was seeking more spiritual connection with the world around me and within myself.

Pranic Healing is an energy medicine system that manipulates body’s vital prana or force in order to facilitate neccessary healing. It has also made me realise the greater role we all play in increasing the health and energy of the world in which we work and live.

I believe we are all energy, spiritual beings having a human existence and what we think, eat, do will have an impact on our own energy as well as an effect on the world around us.

Pranic Healing helps me balance and cleanse my energies, while I work daily on my physical well-being regarding choices I make on how I treat and nourish my body as well as my spiritual and mental well-being regarding what thoughts and experiences I choose to feed my mind with and what feelings I choose to cultivate.

Together they work to achieve energy balance, vital for our well-being. Anna is a great Pranic Healing therapist and I recommend her highly. She can be contacted on 0751 650 0569 or visit www.ukpranichealing.co.uk for more information.

For help with nutrition and general health, please do not hesitate to contact me and see ways in which we could work together.

Ann's herbalife nutrition success story
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

Ann’s Story

Ann’s Story: Delighted with the results in time before 71st birthday

It was my local client who introduced me to Ann, her dear friend who lives in Liverpool. I have not yet met Ann, but, distance is not a challenge when client is ready to make changes as wonders of technology enable us to communicate despite the distance.

Eight months later, Ann continues to make great progress and here is her story to date she was happy to share hoping to inspire more people who wish to lose weight and improve their health… and I am very grateful to her for that…

“I am a 70-year old woman and have been gradually putting on weight for some years. At my annual check-up at the doctors last summer, I measured 5 foot 6 and weighed 13 stone 4 pounds. A photograph taken at the same time brought me up short! I honestly had not thought that was what I looked like.

At that time I was also suffering swollen ankles, not only as a result of long journeys. I did go for walks on a regular basis and I have never been one for eating sweets, preferring starters to deserts but I did like bread and potatoes, pasta and cheeses and I drank alcohol in moderation.

In October, a friend recommended Herbalife as she had started to follow the regime and found it successful. After a telephone consultation with Sanela, I was given a personalised nutrition plan to follow…

Breakfast/ lunch: I am fortunate in that I have always liked milk drinks and have found Formula 1 shakes very tasty. Over the months I have mixed the Soya milk and the Vanilla Formula with half a banana and the semi-skimmed and Vanilla Formula with steamed broccoli spears or spinach.

I have mixed the Red Berry Formula with strawberries or stewed rhubarb. (I found raspberries left pips and blueberries tough skin, when blended). This breakfast is very quick to prepare. When on holiday, I substituted a Formula 1 meal bar for breakfast (yoghurt and acai berry). These bars can normally be used for lunch, too.

Mid-morning/ midafternoon: There were a number of options, I have chosen between Herbalife protein bars, Herbalife tomato soup (delicious!), Herbalife Soya beans, cottage cheese and walnuts and poached egg and half an avocado on small piece of wholemeal bread.

Dinner: I followed the advice and had a small portion of potato or brown rice, lean meat or fish and vegetables or salad. I have cheated on occasions and had an Indian takeaway but with my own rice. Supper is not on programme but I have Ovaltine with skimmed milk.

At each of the main meals, I also have 1 x Formula 2 Multivitamin & Mineral tablet and 2 x Fibre and Herb tablets with a glass of water. I have also tried to drink as much water and/or herbal tea as possible to reach the 3 litres a day recommendation. I start the day with hot water and lemon.

When on holiday, I tried to be careful, especially in the size of portions and found that I did not regress or only by a small amount which I shed once I went back on the programme. I try to do 50 minutes exercise 4 times a week (unless it rains) and I walk a lot. I still drink alcohol in moderation.

Results: My swollen ankles disappeared immediately. I have lost 33 pounds, 6 inches off my waist, 5 and half inches off my hips, 1 and half inches off top of arms and 2 inches off the top of my legs. I don’t feel hungry and I feel so much better in myself. People are very complimentary (I do wonder what they thought before!) It is now a pleasure to shop for clothes as a new wardrobe has been needed! 

Sanela, my Herbalife coach, has rung me every week. I have appreciated her advice and encouragement.  She has helped me to keep following the regime and to refocus on the occasions when there has seemed to be a lack of progress. I have been delighted with the results so far and would recommend it to anyone in need of support and personalised nutrition plan.”,

Ann Hughes

Herbalife Nutrition Independent Herbalife Member, Bath UK
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 1 Comment on Sari’s Story

Sari’s Story

Sari’s Story: Journey from running out of clothes that fit to feeling fabulous!

“On 24th November 2016 I ran out of clothes, nothing I owned fitted me anymore.

Time for change, I joined a gym, started walking and did exercise workouts at home, I was 86.5kg at the time, I worked hard with the exercise and two months later – I weighted 84.2kg, I could not believe how little weight I had lost for all the effort!

To up my exercise I joined my local CobraFIT workout class, I was surprised to see a few people I already knew at the classes and was very welcomed by all and really enjoyed the workout.

Sanela asked if I would like to meet with her and have an assessment and do a 3 day trial of the Herbalife Nutrition. To be honest I was a little cynical as I had tried many diets and felt I knew what I was doing and was doing enough exercise that I did not need to think about my eating habits.

It was truly eye-opening, sometimes you just need the obvious pointed out to you, apparently eating nothing all day (I do a physical job) then nonstop eating anything I could from 4pm onwards is not the best way to lose weight, feel good and sleep well.

I was exhausted every day, not only from the extra weight I was carrying but from lack of fuel to get me through the day.

I did the 3 day trail, I lost weight, felt great and it fitted perfectly into my busy lifestyle. I now make a large nutritious shake with soya milk and a banana in the morning, drink half as I am getting ready to go and put the other half in my flask for lunch. I take 2 high protein snacks bars with me and I am set for the day. I used to crave coffee constantly and could not function in the morning without it, now I crave my morning shake, I do not even think about coffee anymore.

In the evening I eat a smaller portion of the meals I make for my 2 children. Sanela posts ideas on social media and in our group chat, great to have new and healthy meal suggestions.

No more running low all day and then eating the wrong things in the evening.  The cobrafit classes have really helped tone my body and I actually have a waist!!

26th June 2017 I am now 70kg, down from a size 18 to a 14 and still losing at a good rate every week, with total 27lbs lost to date. It really is about getting the balance of Nutrition and exercise right and realising this is not just a crash diet its a lifestyle change.  But it is not only about the weight lose, it about looking after your total wellbeing, something Sanela so positively promotes.

Thank you to Sanela and Cassie for being so friendly and encouraging and really changing my life for the better.

I have certainly learnt you cannot out train a poor diet.

Feel fabulous!”

Thank You, Sari – what a fabulous story and I know you will soon be at your goal, although we always work on our health goals, the work is never done as body needs nourishment above all every single day!

Thank you so much for sharing! You are an absolute superstar!

Sebila 70 lbs weight loss with Herbalife Nutrition
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Sebila’s Story

Sebila’s Story

“I started the Herbalife program with Sanela in September 2016, and now 7 weeks into the program I already feel better, have lost 15 lbs and more importantly for the first time in my life feel like I can actually achieve my goal weight and live a much healthier lifestyle.

First, the supplements and shakes – they are truly amazing. If you are a busy mom of 2 with a meaningful full time job, a husband and a long commute, you don’t have time to spend all Sunday or hours every day preparing complicated meals. The shakes are truly the best thing for me in terms of time and commitment.

They are easy to prepare and you don’t have to think about what you are going to make for breakfast or lunch, you know it’s a shake and you get on with your life. So easy!!!

Second, the online chat group. Well those ladies are truly what keeps me going. Every day, I can’t wait to check in with my food and calorie intake, because I feel like we are all in this together. We share our ups and downs and they are all here to keep me on track.

My life is full of people at the office trying to get me to eat the leftover lunches from meetings or friends who always want to go to dinner to catch up, and the online group helps me navigate those, helps me realize that I have to control myself and keeps me accountable. I feel like I owe them my commitment and it keeps me going every day.

Last, Sanela. What can I say about her that many probably have already said? She is amazing, supportive, knowledgeable and efficient. I am not sure how many clients she has, but to me it seems like I’m the only one and that is truly amazing; that she is able to always take the time to guide me, help me and hold my hand during the rough times.

The fact that she also drinks the shakes and takes the supplements makes me feel much better about the fact that she trusts the products to use herself every day, and she looks amazing.

… and Sebila went on and lost 70 lbs to date…

Herbalife Nutrition Testimonial client Jenni Bath UK
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

Jenni’s Story

Jenni’s Story: Feeling better in my 50s than I did in my 30s

Jenni has been my client for 6 months now and it was one of those moments when she first came to CobraFIT initially that I felt instant connection that I usually feel with people who are just open, kind individuals.

You just have to love Jenni. Whenever there is a new participant at CobraFIT, I know Jenni will immediately try to give them some tips and advice, be kind, tell them how good the plan is working for her and make them at ease. I am so grateful to have Jenni as part of our community, such an invaluable member and now very dear friend too. Here is Jenni’s story to date…

“I met Sanela as I had signed up for her Cobrafit workout.  My journey back to health, up to that point, had been slow to get off the ground and I was looking for a weight training style of workout to compliment my other excercise.

I had been very unwell with dreadful gynecological problems and severe IBS for over 10 years. I had not been able to take the time out of my children’s lives to have the Hysterectomy I badly needed, but 2 years ago I was so ill that I had to have the op…..whether I had time for it or not!

Because of the increasing pain and the lack of energy during that time I had been slowly putting on weight and then after the op I had to recover over the period of a year or so.  Last October, I began exercise for the first time in years. I chose Zumba and I was really enjoying it but it wasn’t enough. So, as I said before, in May this year I found Sanela and her Cobrafit.

I was also at the time really struggling with my diet as I had dislocated my Jaw!! I did the first class and afterwards I spoke with Sanela and she suggested we get together to speak about nutrition. I was sceptical at first. I’m pretty clued up about nutrition and thought I wouldn’t learn anything new…

But, I had nothing to lose. I had  to admit I actually wasn’t doing so well on my own so I agreed to meet up the following day.

After some pretty stark revelations on my body composition and metabolic age I agreed to give the ‘5 day eat clean challenge’ a try. After the 5 days I was convinced and converted, had more energy and was feeling brighter and more able to tackle the challenges of life! I hadn’t really been overeating, I missed so many meals, but I was clearly doing something very wrong. 

I have struggled with food all my life. IBS has dogged me since childhood and on top of that I suffered eating disorders through my teenage years. This had seriously damaged my metabolism.

I am still struggling a little with my IBS to some degree, as I find lots of things upset me. I am working on finding the best combo. However the shakes and the Herbalife supplements are brilliant because it means I don’t have to think about food or worry that I’m getting the right balance of nutrients or what I’m going to have for breakfast and lunch,  Plus including more soya in my diet had an unexpected benefit, as my hot flushes and some of the other pre menopausal symptoms I’ve been having have miraculously stopped and I’ve been able to stop my HRT! 

I have lost quite a bit of weight and dropped a couple of dress sizes, changed shape and am getting pretty fit. More than all if that though I have found a wonderful friend in Sanela. She’s helped me work through the problems along the way and together we are gradually unpicking years of damage. She is so positive and I really value her knowledge and am so glad we met.

The group support we share is also great. It helps to be accountable to the group and also acts like a confessional if we’ve made a mess of things. I am committed to using this way of eating as a life long choice and see no reason not to continue into my late middle age and beyond. I’m 53 now and feel better than I did at 30. Thank you Sanela. Xx”

Thank you so much, Jenni, you are simply amazing and I am so grateful to have you as a part of both our Eat Clean Community as well as CobraFIT, but, above all, as a friend.

When I asked Jenni to write few words, I had to mention that we need to be careful about making any medical claims as our products do not cure anything, they are just great nutrition and body responds well when it gets what it needs, but it is all individual and no result is typical as there are many other factors at play. She did a great job at conveying that message. Thank YOU.

Herbalife Nutrition Independent Herbalife Member, Bath UK CLient Testimonial
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

Sebila’s inspiring story: Going all the way…

Sebila was recommended to me by one of my clients in Washington, who also happens to be my oldest friend from childhood, Maida.

I made the plan for Sebila based on her body composition and joined her to the Eat Clean Herbalife US Support Group on WhatsApp where we daily communicate daily goals, challenges, meals, recipes and offer general support to each other.

We soon found out that Sebila and my very good friend Sandi from London are cousins (I know, small world!), so I felt even more responsibility for the plan to work for her. Here is her story so far on the plan …

“I started the Herbalife program with Sanela in September 2016, and in a short space of time I already feel better, have already lost 15 lbs and more importantly, for the first time in my life, feel like I can actually achieve my goal weight and live a much healthier lifestyle.

First, the supplements and shakes – they are truly amazing. If you are a busy mom of 2 with a meaningful full time job, a husband and a long commute, you don’t have time to spend all Sunday or hours every day preparing complicated meals. The shakes are truly the best thing for me in terms of time and commitment. They are easy to prepare and you don’t have to think about what you are going to make for breakfast or lunch, you know it’s a shake and you get on with your life. So easy!!!

Second, the online chat group. Well those ladies are truly what keeps me going. Every day, I can’t wait to check in with my food and calorie intake, because I feel like we are all in this together. We share our ups and downs and they are all here to keep me on track.

My life is full of people at the office trying to get me to eat the leftover lunches from meetings or friends who always want to go to dinner to catch up, and the online group helps me navigate those, helps me realize that I have to control myself and keeps me accountable. I feel like I owe them my commitment and it keeps me going every day.

Last, Sanela. What can I say about her that many probably have already said? She is amazing, supportive, knowledgeable and efficient. I am not sure how many clients she has, but to me it seems like I’m the only one and that is truly amazing; that she is able to always take the time to guide me, help me and hold my hand during the rough times.

The fact that she also drinks the shakes and takes the supplements makes me feel much better about the fact that she trusts the products to use herself every day, and she looks amazing.

I have been overweight for most of my adult life. I had settled on losing a few pounds here and there thinking that I’ll never be back to my pre-wedding or pre-pregnancy weight.

Now? My goals are much bigger, I’m not going to get down to just that wedding weight, I’m going for high school weight. And the best part about it, is that with this program and the support I get, I can actually visualize myself achieving them and I know I will!”

Sebila Raubacher, Washington, USA

Thank you so much, Sebila. It is such a pleasure to support you. I am delighted how focused you are and you truly have poured your life and soul into this. I love your attitude. Daily attitude, but what delights me, is seeing that you are dreaming big, as we all should, and planning to go all the way. THAT is truly something. It will be tough, but it will be worth it and all I can tell you – I am with you every step of the way. Thank you for trusting me.

6 months on and Sebila has made a tremendous progress and she is proud and confident enough to share on Facebook (below)

“While I may still have a ways to go, I did this pic today to inspire myself and hopefully others. With a Hypothyroid condition and a busy life, I finally said enough is enough. With the amazing advice from Sanela Harbas Mujakovic and the tough love from Maida Demirovic, Maida Heremic and my trainer Sarah Newhart, I have come so far and am looking forward to being happy and healthy for a long time to come!”

Well done, Sebila, you have been a tremendous team player in our accountability group and look forward to see you getting to your goal and beyond!

Sebila's 70 lbs weight loss with Herbalife Nutrition
Ruth's Herbaife Nutrition Success Story
Author Sanela Categories Client's Testimonials, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

Ruth’s Story

Ruth’s Success Story

Fit @ Fifty: Story of a body and health transformation

Ruth has been my client since July 2015. She originally came to trial our High Intensity Interval Resistance Training workout, CobraFIT, at the very new venue at the time, Bathford School in Bath that happens to be very close to where Ruth lives.

After a trial and a Wellness Evaluation that included Body Composition Check and Nutritional Consultation, Ruth decided to start on our 3 Day Nutritional Trial and after great results, decided to start on the plan that would include personalised meal plan to which she consistently added a CobraFIT class each week.

I was well aware that Ruth was getting great results and my other clients who happen to work with Ruth were also telling me how impressed they were with her obvious transformation, but when Ruth walked into the CobraFIT session last Thursday in her brand new skin tight fitness gear, everyone’s jaw dropped as she looked simply amazing and transformation was obvious. Here is her story:

“The change in my weight and body shape are now obvious for all to see.  Friends are stopping me in the street astonished at the amount of weight I have lost and it really is all due to following the Herbalife programme and changing my lifestyle habits too.

Read More