Happy, healthy 2022

Reflections on my 2021 – The good, the bad and the ugly

Surprised to see me?

Well, good to see you too!

It has been several months since I have written a post and I am not quite sure if I am writing in this very moment because of the need to do so as it is my preferred form of expression and I enjoy it very much. Or is it because of the sheer feeling that I really should show my face as I feel I will disappear if I don’t. Because so many tell me they notice my absence.

And I have been so absent… this whole year.

So, let’s see give it a go…

If I can summarise the entire 2021 in one word, it would have to be – “stuck”.

To explain it – I must start from the middle of 2021 and then jump straight to an end before I can talk about the beginning(s).

The middle of 2021 is the ugly part.

Financial worry exacerbated by COVID followed by debilitating lower back pain that has been chronic for nearly two decades, since my first childbirth, but it reached its peak end of this year. There were moments I would stand and freeze as if I made any move, I felt my body would snap in two.

It took 4 months of my husband’s persuasion before I finally booked an appointment with a highly recommended specialist whose clients range from anyone regular like myself to Olympians.

So, I went to see Joni last month.

We talked. A lot. All the way from my back pain beginnings nearly two decades ago when my first son was born. She gently examined my movements and, to her disbelief – my back went into a wild spasm right in front of her and I ended on the floor struggling to move. It was painful to breathe. This was the worst back spasm in a long time, if not ever. It took almost an hour to make a 2-minute journey from her office floor to the car.

And she barely even touched me.

But she was about to change my world.

For the first time ever, I was told that the real problem had nothing to do structurally with my spine or back muscles.

Chronic pain is very complex and multifactorial, and, after my first childbirth when lower back pain started – my soft tissues have become very sensitised, and my spine has become very stiff as I learnt to avoid moving the lumbar spine as a form of protection that backfired as the muscles became extremely overactive and in a constant state of contraction.

I was told my lower back was like a plank of wood with no movement and no nutrition getting to it.

I lost my love for exercise months earlier and I blamed pandemic, grief, and state of my mind for the lack of motivation, and I felt guilt for not doing anything. I blamed lack of exercise for my back pain.

But my body knew better.

According to Joni, I did not need any stronger abdomen, I did not need any more strength training and pushing myself. Being hard on myself. My chronic pain came from over sensitive central nervous system, so what I really needed was rest, lots of rest, to relax my back, to relax full stop, to give my back heat, to be gentle with it, to be kind to myself in every possible way, so I can bring balance to my nervous system and so that my back can recover from the current pain and only then we can start the process of restoring its proper function and movement.

So, I started taking baths and longer hot showers, increased my sleep from 5-6 hours a night to nearly 8 hours, doing breathing exercises to calm my anxiety and, only one month later – I am finally pain free. Well, almost completely pain free. But getting there for sure.

If 2021 has thought me anything from this experience is that:

  • Seeking help is not a sign of weakness, but a necessary step to fast forward your results.
  • Without the know-how, doing it yourself is a trap that leads to frustration and prolonged suffering.
  • Even with the most expert help, the real work is done by us, in between the appointments, by following the advice and the plan (of an expert)
  • One truly must have a deep desire for the change to happen and be prepared to do the work, this can not be optional as, otherwise it will not get done
  • Body knows best, listen to it.

***

The beginning of the year always marks birthdays of both my sons and my husband’s. In between their birthdays is now also an anniversary of my mum’s passing as well as my mum and dad’s birthdays. Six key dates in six weeks make celebrations of all their lives clearly mixed with grief and sense of loss. And I hope I am getting better at breathing through it.

Last Year 2020, the year of pandemic, left me and, I know, so many others rather deflated, so, it was the first year I made a point of not setting any New Year’s resolutions for 2021, but just to try instead to be better each day.

Well, it went worse before it got better.

This roller coaster of emotions at the beginning of the year mixed with the continued effects of the pandemic has made me, once a very focused and authentic health coach of over 17 years, now addicted to certain foods and habits that were going against everything I believed in and was advocating.

Feeling like a fraud, anyone?

I skipped meals, I ate carbs I never used to eat, I gained weight, I slept very poorly, binged on Netflix… Well, I basically lost it. And I just seemed not to be able to turn it around.

This is the first time I am really talking about it.

I am admitting it to myself and coming clean to all those who felt my void.

I knew everything intellectually but failed to show up in action. My mindset was not in the right place.

And You cannot show up for others when you are failing to show up for yourself.

Not if you want to stay honest.

So, I slowly drifted as I lost the clarity of where I was going.

I stayed committed to the existing clients, but I stopped building. And we either build and grow or we go backwards. No such thing as staying still.

This scared me.

However, although I felt stuck, thanks to being solution driven, feeling stuck is not where I wanted to stay at.

I started my own journey of discovery, trying to understand what was going on. I started reading more, learning from different experts on health, nutrition, mindset, mental health, etc.

All was pointing to the fact that, in the light of everything that happened to me in the past, especially last two to three years, I no longer had a grip on my thoughts and emotions. Only recently I realised I lived in a state of chronic stress for some time. At some point even contemplating if my life insurance covered suicide. Only for a split second, but this thought scared me as my glass used to be always full.

When faced with such emotions, some turn to alcohol or some other substance or worse – instead, I was eating my way out of it. When you think negatively, you change the biochemistry of your brain as well as your body.

I was thinking differently than I used to, my mindset was unrecognisable. And this stress and anxiety was showing up as a food/ sugar addiction as I could not resist some trigger foods and was gaining unwanted weight.

Luckily, I was between an early and middle stage when I gained this awareness whilst many people go through it for so long that they completely lose control, which is followed by psychological, social as well as medical effects and consequences. And they are completely unaware of what is going on.

They go from one diet to another, not realising that what they have is an addiction and that most diets are simply not equipped to help them long term as it takes way more than just a meal plan or diet per se to achieve complete food freedom.

Do not even get me tarted on how many meal plans I have seen around are questionable as they fail to provide the right balance of nutrients as well as fail to eliminate ingredients known to feed the addiction.

The silver lining of my research was the realisation that the food addiction is real and is the reason why some of my own clients are struggling.

But I learnt that there are two sides to it.

While I believe I have a great plan for my clients that addresses nutrient balance and food cravings and other issues linked with the substance addiction part, i.e. processed food addiction, helping them feel better physically – I had no tools or even an understanding that that was not enough for at least half of my clients.

It is not enough because for many of them it is the addiction to the process itself of consuming those trigger foods that is the other part of the problem – the addiction to the actual behaviour and what it represents.

This is where the right plan and support will help you also develop peace and freedom around food. When you gain your sanity. When that maddening internal chatter of always wanting more is extinguished.

This was a big insight. “Huge!”, as the Pretty Woman said.

It no longer was just about me.

I felt I was at a start of an exciting journey where I had no option but to dedicate myself to learning all I could about the addiction to the actual behaviour side of overeating and food addiction. It was clear to me that was the main cause of why so many fail or get stuck even after following a great programme that has been personalised for them.

Suddenly, I no longer was looking at my downfall in 2021 as a failure, but the best thing that has happened to me as it led me on a journey that felt like a destiny, it helped me find answers and allowed me to grow from it and, eventually, it will help me make bigger impact in the future.

So, out of frustration and feeling stuck, new, and exciting path opened.

I became a student once again and, over the course of ten months, I qualified as an Advanced Clinical Weight Loss Practitioner, Cognitive Behavioural Technique Coach as well as The Food Addiction Coach. And I gained a few other minor certifications.

The more I learnt, the more I realised how little I knew.

I did all that while I was dealing with the above-mentioned chronic pain and anxiety on a daily basis as well as battling with food cravings and lapsing. Also, daily. Feeling like a fraud. But the excitement kept me going, despite the frustration.

Of course, it is not enough to know things just at an intellectual level.

No change happens at that level. But, the awareness is a great start.

I had to accept and love this new me before I could help myself. Because new me needed to be loved more than ever for things to change. I had to tell myself this often. Especially when I did not like myself at all and doubted everything.

Part of that love was to seek help. Reluctantly, I did.

And it wasn’t until Joni unmasked the source of my problem, my fight and flight response to my circumstances that I now know was the cause of my chronic pain and ultimately my hormonal imbalance and my erratic eating – that is when I finally knew the true meaning of hope. Not just for my chronic lower back pain, but if I mastered my emotions, I could bring balance to everything else.

This is when it all came together for me and I was thankfully, with all these new insights gained in 2021, on the right path to recovery.

Because it is not about the food, but the fact that I ate to feel better, to escape from something or to protect myself. Which, of course, is short lived, but it does not stop us acting irrationally as well as causes the vicious cycle of the same.

Year 2021 was the year when I had to disconnect to find the true connection again. It was a year when I got stuck, but also a year when I found answers and clarity to my path too.

If I am to define 2022 in one word, I want it to be “Reboot”. Reboot to a better version of me, to a transformed me thanks to all the lessons and blessings of this year. Reboot to my lifestyle because lifestyle is truly everything. How we are thinking, sleeping, hydrating, moving, and eating will determine whether our body, brain and mind will function optimally or not.

Also, a reboot to how I show up to my existing and future clients. Not to mention a reboot to how I show up to those I love.

And I must keep up with this burning desire to show up as a better version of myself because the drive must always come from within us. No one else can keep us going. Others can only get us started or keep us in check to a certain extent. But, most of it – we walk alone.

Well, I am excited as I can, once again, be at the giving end. Once my well is full.

So, with a clearer path, it is easier to set goals and resolutions for the New Year 2022 and make them linked to the journey where we wish to see ourselves over the next 10, 20, 30 years.

One single year is only 3% of the future 30 years, so, make it a steppingstone to a greater vision of the future.

Pandemic might have taught us that plans can change out of our control, but we can always be in control of our thoughts, mindset and we can learn to feel different emotions about ourselves, our life, and circumstances.

This will ultimately be the difference between the success and what is only perceived as a failure, but perhaps it is time to finally see failure as an opportunity to learn and grow from it, then to pick ourselves up and start again.

We would not know light if we did not know darkness.

So, always look for silver linings.

My wish for you is a better version of you in 2022, whatever that is for you.

(P.S. BTW, just so you know, I really enjoyed writing this and it was for me as well as for you. 😊)

The cost of DIY

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!

Focus 4 Four Week Chllenge Transformations Weight Loss

Our 4 week challengers are feeling Springtacular

This week we saw yet another challenge finish and, as usual, some of the results are off the chart. It never seems to fail to surprise me what can be achieved in a single month! However, it is not the pictures, but the stories behind them that fill my heart with joy.

“I love seeing everyone fantastic results today, brilliant. It was my first focus4 and I have loved every minute of it. The support I have had from my coach and all the other ladies has been amazing. I have lost 19lb and 93cm over the last 28 days which is mind blowing and I look so different. The massive thing for me is that I feel so different both physically and mentally. I cried tears today but not the sad dispearing tears I normally cry when it comes to my weight/body, but happy tears. I sleep better, I have so much energy, my blood pressure is better. I can’t explain what this last month has done for me. I feel so lucky to have found this amazing group of people and look forward to the next challenges thank you all!”, Karina

Then I absolutely loved Helen’s results as well as the fact that she was doing it with three of her friends. In case you have not picked up my article on Eating Patterns and Social Contagion and how who we spend time with can influence our eating behaviors and ultimately how our health shows up. Our chance of becoming obese increases by 57% if our friend is obese, but if the friendship is mutual, the obesity increases by 171%, particularly for the same-sex friendships, so, it works the other way too – by surrounding yourself with community of people who are on the same mission as yourself – even more powerful if you have your own circle of influence joining too.

“Not only my first F4 challenge but also 3 friends joined me and absolutely smashed it. Although not quite ready for personal recognition I can confirm that A.A. lost 62cm and really close to her target weight; L.R.L. lost 15lbs in weight and is getting to grips with the tape measure ready for next time; Z.A., after a really busy month, is yet to add up all totals but delighted with her losses. All of us have loved the process. I’d like to congratulate them on sticking with it and believing in me.” Helen John

“Absolutely proud of myself… I have achieved so much in a month. I’ve pushed myself everyday to get to my goal but there’s a bit more to go yet… It’s been hard going sometimes but I managed to pick myself back up… I feel so much better in myself I think I need a new wardrobe! Anyone can achieve something if they put their mind to it & only yourself can change, no one else can do it for you!”, Tam

“Hi guys, this was my first month of doing this and really happy with the way its gone. 71 cm loss. This month for me was more about getting used to eating better foods and at the right times. And having a structured plan too follow. Not much exercise was carried out, but I do intend the change that for next challenge. I can’t wait for the next challenge now!”, Liam

“If i look back at first pictures from January Focus 4 after I had a few months just before Christmas of eating way too much and not exercising as much, I piled weight on… My problem area is definitely my stomach after having 3 children and I can have trouble with bloating but the change is massive after 2 challenges so I need to give myself pat on the back really and keep going until I’m where I want to be… I want to be lean but I want muscle tone and curves”, Tanya

Absolutely over the moon with my results in just 4 weeks! Massive thank you to my coach and all the team for the support and guidance. It’s been better than I could ever have imagined. So here’s my 4 week results:

💚 25.5 inches off
💚 9lb 2oz weight down
💚 Skin feels amazing and redness of Rosacea reduced HUGELY
💚 Fitness levels improving
💚 Confidence and self-esteem growing day by day

Loads more personal results achieved in the last 4 weeks, we’ve had some tough times in the family during this time but stuck with it and so glad to have that focus actually. Still a way to go but it’s a marathon not a sprint and I’m fully committed to doing the right thing this time rather than quick wins, faddy diets etc. You get out of your body what you put in and I feel great on these products. I can’t wait to start the next Focus4!”, Lia

“Hey guys, these are my results: I lost 21.5cm; Gained 2lb muscle; Body fat down; 1.7 Visceral fat down to 4.5; Water is up; Metabolism has increased; Metabolic age dropped 4 years; I’m happy with that as my goal was to build muscle on this challenge.”, Alicia

It has not all been weight loss as, Kirilee has been working on her body composition really hard over the past year!

Here are my results from focus 4: I’ve been bulking, filling out and growing muscle for my body building competition in July, while shredding body fat slowly using our challenges.

This is the first time I’ve been brave enough to wear a bikini for the challenge photos. As a coach, I’m super super proud of everyone involved and you have all been so amazing its so emotional”, Kirilee

Congratulations are also in order to Susannah who won our Step Challenge, Stacey who won Sleep Challenge by increasing her average sleep by 1 hour as well as to Natalina who is our Bake Off Winner!

Oh, it has been a total fun getting our competitive nature get the very best of us and £1600 was given away in total to all the most remarkable transformations, although, they are all winners in my heart!

While there are too many result to be able to mention them all, here is one that stands out for me. It is our coach Dee:

“Just finished my 6th Focus 4 and the smile on my face says it all. I have managed to shrink to a size 6-8 from an 18. Down to 20% body fat & getting amazing results that always leave me flabbergasted with this plan. Trust the process, set your goals & go for them!”, Dee

Dee’s transformation is remarkable on many levels. She is a customer who turned coach because it is that Transformed People Transform People. She is not in my team (I wish!), but I love the fact that we all work together, we are one team and proud of each other’s achievements. Dee shows the commitment to her progress and health and her progress is a testament of the power of the community and what “one challenge at a time” can do if you just embrace the journey and commit to long term progress! I had to personally congratulate Dee and she responded:

“Sanela, I remember my first Focus 4 watching the welcome videos being so excited. I literally could not wait because I knew how great this was going to be for me & it has truly saved my life!” (Dee).

Indeed, when opportunity presents itself, you must feel it in your gut, trust that feeling, believe in yourself and go for it!

Here are some other of our March 2021 4 Week Challenge results ad congratulations to all the participants:

Our next 4 week challenge starts 5th April 2021. If any of these testimonials and results have inspired you to join, let me know. You can also read more about 4 Week Challenge.

Until next time,

Here is to you & your health!

Sanela

Sanela happy healthy new year

Happy, Healthy New Year 2021

I hope you had a wonderful Christmas holiday and, as the New Year is nearing, I woke up this morning with a couple of insights I really wanted to share with you.

If 2020 has taught us anything it is that things do not exactly work out according to plan. Sometimes. And that we have to remain flexible and focus on our blessings.

Sounds like a cliche, but it does not make it less true.

I was thinking this morning about goals for 2021 and two concepts run through my mind that may fare better than any goal we can set in the current (or any) circumstances:

1. Only Love Gives Great Health.

Instead of setting up health and weight goals for 2021, work on yourself and your personal growth more than you ever worked on your health or your diet. Because healthier mindset will lead you straight to  healthier and happier you.

I hope you enjoy Debbie’s story who did just that in 2020 and look where it got her!

2. Work Is Love Made Visible.

“Work is love made visible.
And if you cannot work with love but only distaste, it is better that you should leave your work and sit at the gate of the temple and take alms of those who work with joy.
For if you bake bread with indifference, you make a bitter bread that feeds but half man’s hunger.
And if you grudge the crushing of the grapes, your grudge distills a poison in the wine.
Ad if you sing though as angels, and love not the singing, you muffle man’s ears to the voices of the day and the voices of the night.”

Kahlil Gibran

My wish for you in going forward into 2021 is to find what makes your love shine through… and to learn to approve and love yourself unconditionally so you can truly achieve your best health and become the very best version of yourself.

Happy, Healthy New Year 2021.

Yours in Health,

Sanela

Get Healthy With Sanela: Journey to Myself

Journey back so self…

I have recently read a quote “Success is never owned, it is rented and rent is due each day!” 

This can not be more true when it comes to health as for most things in life.

While I have always managed my weight, with a little help of Herbalife Nutrition after my first pregnancy back in 2004, it was only in 2018 when I got myself into truly the best shape I have ever been in through increasing my exercise efforts (nothing too drastic, just effective) and zeroing-in on my nutrition even further.

My progress inspired many of my clients to take the same journey.

But, as I found out, nothing is ever final, we never reach a goal and are able to just keep it forever. We may reach a milestone, but we still need to do the work to stay there!

Has it ever happened to you that You got to your goal and then took your foot off the gas thinking it will last forever and it did not?

Or has life just happened?

It was the latter for me…

It is 10 months since my mum passed away as I write this. Her passing has triggered emotions and thought processes that went beyond her passing as I started questioning everything in my life… and, in the process, I lost myself as well as my health focus.

It is only now that I do feel like I am taking control back, voluntarily, happily.

Out of love for myself, not fear.

There is a need in me again to be the best version of me. For me.

I finally have a vision again how I wish to come up in the world. It is clear that I finally am able to stop myself from eating what does not serve me, what I did not manage last few months. I was hoovering everything in sight.. healthy and… not so much!

I took an honest look t myself and decided to do my 21 Day Challenge, starting on 1st Dec.

What a month to start, season of parties and events, but it was clear to me I was not prepared to do any more damage and, luckily, I do have the know-how to get back there. 

What is even more important is that I am more clear on what matters in life and where I need to direct my energy for my family and myself to thrive in all areas, starting with health.  

Health & Fitness, or lack of it, is where everything else starts breaking down too.

My finances, relationships and mental health suffered as a result in a short few months o losing my focus, but, the moment I started taking care of myself – everything else starting mending very quickly, which is when I knew I was going towards a good place again.

Energy flows where focus goes…

I do not regret anything I went through last 10 months. It was an important part of my journey. I have allowed myself a time to grieve and it was an an experience that has taught me so much about myself.

Sometimes you have to break things before you are able to build something new, something better.

I love Japanese art of Kintsugi. 

It is a skill of fixing broken pottery with lacquer and powdered gold. It is meant to embrace the flaws and imperfections, and to treat breakage and repair as part of the beautiful history of an object rather than something to be disguised.

It is about choosing to embrace our struggles and to repair ourselves with love as we become more beautiful for having been broken.

And being broken and hurting, then dusting yourself off and getting up again is what makes the climb to the best version of you incredibly satisfying. 

When you are inspired by the quiet voice within you to take action and use all your know-how to climb back up again and act in your own best enlightened interest is exciting. An adrenaline in itself that pushes you forward.

Everyone is looking to be motivated. The truth is, unless you are your own best motivator, everything and everyone else is just a crutch that can be taken away any moment. 

It is an illusion that someone can motivate you.

The truth is, someone CAN inspire you, but taking an inspired action comes from you, from deep within.

That is so clear to me now, in case it has not been before.

My wish for you is to never stop growing towards the best version of yourself, whatever that is for you.

Because you are worth it. Because it is worth it.

Because it has a positive effect on others around you too who may be in a desperate need for some inspiration. And this feels incredibly good.

Remember, whatever the challenge – you matter, you are enough and you are worth it!

With love & respect,

Sanela

will smiths family health intervention

Have you watched Will Smith’s family health intervention talk? I really recommend you do…

One of my clients recommended me to watch the show and I am so glad I did.

You can watch it here: S2:E11 Will Smith’s Emergency Family Meeting

This was the first time I watched their Red Table Talk, as they call it, and I thought it was a brilliant concept, and, on the other hand, issues brought up regarding their family’s health could not be more relevant to many people…

Will Smith called a family emergency meeting last week to talk about their general health. He called it “Smith’s family health intervention” and it was quite an incredible viewing. It certainly inspired me to share it.

I have been thinking about “health consciousness” for some time, especially these past couple of weeks. In particular about the difference between LOOKING healthy & truly BEING & FEELING healthy as they can mean two completely different things.

Many watching the show will be very much surprised that even one of the wealthiest with all the resources available to them can struggle with understanding of what makes them healthy or achieving wellness.

They too need education and support like everyone else.

I know how to eat to look good, but I do not know how to eat healthily“, says Will Smith.

His whole family struggles to understand nutrition, some are emotional eaters, some eat anything and deal with stomach upset because they do not know what to eat to avoid it, some skip meals to avoid dealing with painful digestion, some eat the same thing each day to avoid digestive issues.

Get excited about losing weight again

How to get excited about losing weight again…

Most of us are programmed to think about what we will be missing out on when we have a big task ahead to complete rather than what we will gain in the process. So, we talk ourselves out of it!

Weight loss is one of these things we struggle seeing through!

It is one gigantic mission for many! Mission that many start and not complete or are on a roller coaster throughout life of completing and re-completing over and over again.

We know we should because it cuts down the health risks. But, it takes too much effort, too much time and, quite frankly, you might not even know where to start!

Most do not realise that if they perceive weight loss as hard – maintenance is even harder as it requires a whole new mindset shift.

I know, I have just made this whole thing rather depressing. LOL.

But, I encourage you to read on.

We come up with all the possible excuses why now is not the right time, how we have not found the plan that works for us, etc. Like most of it is not just common sense – drop added sugar and processed foods, increase water and exercise, make portions smaller and you are half way there already.

Yes, only half way as there is more to it and everyone’s understanding of what this really implies can vary. But, half way is always good enough place to start.

Beats not starting any time, right?

I know! It is all easier said than done!

Partly because food industry has made us addicted to sugar, flour and salt and we are just digging the hole even deeper and unable to get ourselves out of it.

Did you know that the food industry invest billions on research linking their products to happiness?

They bring in special experts who make combinations of salt, sugar and flour so perfect that we are addicted to the high it gives us from the first “hello”! And then we are so hooked that we keep seeking that same high… Which is why we sometimes eat even without thinking!

So, they play with our minds and body chemistry making us addicted to consuming way beyond our energy requirements. And way below our nutrition requirements.

This also means that it is time to stop blaming yourself for having a few pounds extra… or a lot more… System is clearly rigged and designed to keep us addicted and sick.

And I really believe this. There are forces out there who profit on our addictions and sickness. And are allowed to do so.

However, knowing this does not diminish our personal responsibility and the power I believe we have!

I believe when human mind is open to receive the knowledge it also has the power to make different decisions for themselves. And one decision at a time can have a compound effect on our future life.

Did you know, that if you have a smart phone these days – you have access to more information and knowledge than what President of the United States had 20 years ago?

I heard this over the weekend and I believe it. And I love it.

So, no excuses!

When eyes see things and ears hear new information – you can never undo it! When your mind expands with knowledge, it can never be retracted.

There is nothing that we can not do!

We just need to be willing to learn and seek knowledge!

And, how to be excited again about losing weight?

First, do not make it about weight loss! That is the first rule!

Because it truly is not about losing weight!

Second rule is figuring out what drives you to be HEALTHY instead?

How would your life be different? What could you do that you are unable to do now? What would you be able to wear? How would that make you feel?

What do you worry about when it comes to your health? You know weight is big part of those worries. Because you understand the risks. So, figure out how good would it feel not to have those worries.

If you come from a family that is overweight or obese, let me tell you… It is NOT in your genes! We can live to be 100 and have six pack well into our 60s or 70s or even 80s with the right lifestyle practices.

That is a fact!

OK, you don’t want a six pack! And that is more than cool!

Good news is – six pack is not a requirement for a long and happy and healthy life!

But right lifestyle practices and routines are!

Get excited because of how amazing it would feel to have the energy to face all the life’s challenges!

Without nourishing and looking after our bodies – it simply will not serve us well or to our full potential.

With health – we can achieve anything! That is why our health is our biggest wealth!

And if you think that it is easier to be healthy when you are wealthy… well, maybe you are right, but how about turning this on its head and think:

… if I achieve my best health, it is way easier to achieve wealth I desire!

If that is what you desire, of course!

Anyway, does the idea of being at the best shape and energy excite you?

Seeing and feeling how your life would be different is a good place to start because you must find what excites you about achieving (and keeping) great health in order to ever be able to achieve weight loss and keep your weight off!

Weight loss is just a by product!

Can you see that to be the case?

Mindset shift on getting excited about having a healthy, active lifestyle that will inspire you as well as the others around you is the key!

Then you just get through the motions of creating a brand new YOU and, you’ve guessed it – leaner figure just happens.

You can not solve the problem with the same mind that created it. And I am not the smart cookie that said this. But, I use it often as it is one of the fundamental truths around!

Stop worrying about weight as that will just keep you chained to a weight loss prison!

Get excited about health and let the vision of your NEW YOU make you take an inspired action!

Then, you need to get consistent and develop resilience, but that is another topic.

For now, just get excited and take some steps. Because when you are excited, truly excited and able to hold that vision – even if you do not see the whole road ahead – you will be less likely to give up.

So, drink more water.

Stop skipping breakfast.

Have a nourishing breakfast that is low in sugar and high in protein.

Eat regularly.

Exercise more.

Start somewhere. One healthy habit at a time and solutions will present themselves.

Because, if you change nothing – nothing will change!

We all had to start somewhere!

I believe in you!

Yours in health,

Sanela

Nutritional Therapist and a Herbalife Nutrition Health Coach

healthy boundaries health coaching Herbalife Nutrition

Staying on track of our wellness goals when socialising…

This morning I had such a great session with my client who has been doing so great over the past few months. She has had such a great result to date in a short few months: body fat going from over 33% to 27% and her metabolic age going from 38 to a young age of 24 (she is 33). Amazing progress! 

Because this has not been the greatest of the weeks for her, we dug a little deeper. We spoke about not only achieving weight loss for the sake of it, but also developing healthy habits that will serve us for a long time and keep the weight off for a long time too.

I believe life is too short to spend it losing weight one part of the year (or for years), only to go back to our old eating habits so we can gain everything back. So, we can go on a diet again. Many repeat this cycle every single year.

Herbalife Nutrition Wellness Evaluation

Don’t let this sabotage your health efforts…

Are you someone who, when life throws a curve ball, because conditions are less perfect to maintain your health efforts – you tend to just throw in a towel and put a “diet” on a time-out until life corrects itself?

This could be due to a holiday, new baby, new job, stress at work, stress at home, moving house, relationship break-up, illness, celebrations such as birthdays, anniversaries, etc.? Or simply things not going your way and relief we get from even just a thought of a time-out while we sort our mindset out, has become as addictive as the sugar we know we also still crave for.

I get it. It is almost a completely logical thing to do. And you are not the only one who thinks that.

Herbalife Nutrition Independent Herbalife Member, Bath UK Healthy Meals

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

Health, like happiness, is an inside job: Healthy and Happy can only coexist

Achievement of any goals in our lives come down to our mindset. Health goals included. I have been working on this article a while, bit by bit, until it came together. It is a message to those who perhaps struggle at this point in time with their health and choices they make. I have seen a lot of struggle and I wish to tell you that you are not alone and there is hope.

If it was enough to just be told to “eat healthy”, advice we are given all the time (ambiguous as it is as it means different things to different people), everyone would be at their ideal weight and peak health. No, it is not easy, because it is a science and we are only human, so, try to feel less frustration and let’s focus on what we can do.

We all know we should choose, buy, eat healthier foods, however, unhealthy options can have such huge grip on us, until unhealthy habits are all we have. No wonder food gives us such anxiety.

Part of it, to a certain extent, is not necessarily even our fault. Do you know that the food companies employ food scientists who design foods with the exact ratio of fat, sugar and salt that gets us to the so-called “bliss point”? It is a point at which foods have such an appeal that we are begging for more. Foods with too much salt will cause us crave foods with sugar as body is seeking balance. And vice versa. Simple carbohydrates will make us crave just more of the same.

So, that is one issue and “easily” taken care of when we just decide not to touch foods we know are not good for us. Think cakes, biscuits, chocolate, sweets, crisps, ice cream, etc… Easy peasy, right? Well, it is not. It is much easier said than done because foods with a “bliss point” can make a food addict out of us. Sugar addiction is real. But so is smoking and there are people who decide to stop, smoke their final cigarette and never smoke again.