What Does a Health Coach Do?

30 day winning womanA Health Coach is a supportive mentor and wellness authority who helps others feel their best through individualized food and lifestyle changes that meet their unique needs and health goals. I offer my health coaching services in my private coaching practice (online or in person) with one-on-one coaching.

Health coaching isn’t about one diet or one way of living. Instead, I focus on bio-individuality – the idea that we’re all different and have unique dietary, lifestyle, emotional, and physical needs. This means that we don’t believe in a one-size-fits-all approach to health and wellness. Health Coaches work with clients to help them discover how to fuel their bodies and become the healthiest, happiest versions of themselves. Continue reading

Health Expert Series 9

New year, new dreams, new expert on our health series! In our last edition we talked about how we are all experts on our bodies and we all know what we need to do, sometimes we just need some help getting to the answer we all have inside us.

This month I want to introduce a fellow Health Coach and Luxembourger! Kris Oak Mendez is a fantastic health advocate and cares deeply about her own and your health!

Here is Kris Oak:

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New year, new you?

A new year has started and with it many new resolutions – am I right? What is your resolution for this year? Is it health related? Is this the year you are finally going to shed the extra kilos that have gathered over the years? Or the year you are going to get your eating habits under control? Or is this the year you are finally going to put yourself first and do something good for yourself?

Most people are super motivated to get fit and healthy at the turn of the new year. Fitness centers have their busiest month in January because everyone wants to get back in shape – or simply get in shape.

January is also the month most people take a break from drinking and unhealthy eating. Are you one of them?

I used to do that too. One year I even managed to stop smoking for the first 3 weeks of January – that was my first ever attempt to quit. It didn’t go so well because drinks and cigarettes just had to go hand in hand, and by the third week I had a drink in one hand…

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Strict Meal Plans and Exercise Routine? I say NO!

Everywhere I go I see adverts for meal plans and exercise programs with overwhelming promises, especially this time of year when the dreaded season of overindulgence begins. We are all conscious about the fact that we will be eating and drinking more than usual during this season and come January we have regrets and start looking for these adverts I am talking about.

Fitness centres have the fittest person on earth on their posters and personal trainers are showing off their abs and we think that if you train with them we can get the same killer abs. I used to think that if I only sign up for the gym, I would naturally lose weight! Has this happened to you? I never went to the gym, but just the notion of actually signing up and having the card in my wallet should be enough to lose weight and get the body I was dreaming of having… crazy right?

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Health Expert Series 7

Welcome to the 7th edition of my Health Series! The reason I am doing this series is because I truly believe in something we call Bio-Individuality. What works for one person, may not work for another and the trick (and the hard part) is finding out what works for YOU!

We all have different views on what health means and how we obtain it! And we should! We are all different and all need something different. Health is something that affects us all and we should all have an opinion on it.

For this edition I have interviewed another local health coach; Holistic Sleep Strategist & Coach, Christine. Some of you may know her? If not, you should! Here is what she thinks about this subject!!

Name, age, occupation: Christine Hansen, 33, Holistic Sleep Strategist & Coach


What does health mean to you?

For me health has so many different facets but here is some of what comes to mind straight away.
Health means that you are respecting and taking care of your mind and body equally. In those areas I also make a difference between self(health)care, which would be a healthy diet, exercise, supplements and so on, and self care, which is taking time out, meditating, having fun etc.

On top of that you are ideally not only healthy enough to just being able to keep symptoms of illness or disease at bay but able to actually have a great immune system that will make it difficult for symptoms to even appear.

Most of us live very close to the edge of being just about healthy enough as to not being ill. But very few of us are truly as balanced and strong as we are physically and mentally capable off.


How do you achieve this level of healthy?

First of all you need to understand that it will take time and a priority towards health. Which can be challenging in a world where very often material or financial topics take precedence.

I am by no means perfect either but I am being mindful when choosing which foods I eat, by carving out time for exercise and meditation and by having left a job that was not fulfilling to now doing something that I am passionate about and that makes me happy.


Why is it important to be and live healthily?

Most of us have difficulties prioritizing ourselves, so saying that you will feel better as a person is often not motivational enough. We are taught to not put ourselves first but those around us. So what I like to remind my clients and myself of is that you cannot pour from an empty cup. You have to be strong, happy and well balanced in order to serve other at your best.


Why are you an expert?

A lot of people know that sleep is important yet very few have really looked at its science or at its importance holistically throughout the different stages in our lives. Through my education and experience I can definitely call myself an expert and not an amateur in the sleep department.


What is your top health tip?

Get enough sleep! Your body needs you to rest and sleep enough in order to repair itself physically and mentally. So sacrificing your sleep will come and haunt you along the road. And if you are struggling with sleep then you know where to find me 🙂



So, what did you think? Great, right?

Thank you so much Christine! I completely agree that most of us are healthy just to point where we are not ill, but are we truly healthy? Probably, me included! What does it take for us to be really healthy and happy? What is one thing you can do today to get you closer to becoming truly healthy? Just one step? Let us know in the comments below!


Have you already broken your New Years Resolution?

I used to do New Years Resolution. I used to vow to myself that this year I would stop smoking, eat healthy and start working out! I would quit smoking cold turkey, eat healthy without any sort of plan and workout every day! As January set off, I would stick to it the first few days, maybe even weeks, but then inevitably I would go back to my previous ways.

One year when I tried to quit smoking, it lasted until the first night out about two weeks in. Instead of beating myself up about it I just changed my resolution to “only smoking when I go out”. That was a disaster! I ended up drinking every night in order to smoke. Ridiculous! 😂

Year after year I would sign up at the gym or for an aerobics class, go maybe once or twice and then it would fade out. What a waste of money! I would also try to eat better using WILL POWER, but if you have tried that, you KNOW that doesn’t work!

Anyway, I eventually stopped making resolutions.

This year, I read about something else, something different that I will try.

Maybe you will try it with me?

I will use ONE WORD to describe how I want this year to be. This one word is supposed to guide you through the whole year and remind you to stay in the present. For instance, it could be gratitude. I want to be grateful this year. Then you would focus on this word all year long and remember to be grateful.

My word is stay calm and peaceful. Ok, technically two words, but it still counts 😉blue-sky-wallpaper-3-copyI had all these plans for my business in 2017. There were so many things I wanted to do! It became more and more challenging and overwhelming. And I became more and more stressed, trying to deal with my kids, managing the household and running my business, all at once. One day I said to myself, ‘no thank you’. I will stay focused, be effective and only do the things I want to do!

I will stay calm and peaceful.

If I feel myself getting stressed or feeling out of balance I will stop and readjust until I am calm and peaceful!

Doesn’t this sound much easier than trying to stick to unrealistic resolutions? I think it does!

Will you try it? What is your word?

What can you do to remind yourself of this word? Maybe hang it on a piece of paper on the bathroom mirror?

Let me know in the comments below!

Health Expert Series 3

Welcome to the third edition of my health series! This month you get the pleasure to hear from fellow Health Coach, Bettina! She’s from Germany, but lives in Brussels where she works as a Health Coach and yoga teacher. She helps busy professionals find that magic balance in life by upgrading their nutrition & other wellbeing habits so that they have more energy, a leaner body, a clear focussed mind & feel better in their skin again!

I hope you will enjoy reading this interview and please join the discussion in the comments  below.

Here we go:


Name, age, occupation: Bettina, 31, Health Coach & Yoga Teacher

What does health mean to you?

Health, to me, is experienced on three levels: physically we feel energized and are without pains or aches, mentally we are clear and focussed and emotionally we are balanced and calm. For me good health means being able to live my life from a point of truth and authenticity, so fulfilling my purpose in this world. It also means that I can give my full potential to my partner and my family, my friends and my clients. Lastly, it means independence and successful self-reliance until well into old age without having to worry about the frailty and helplessness that many people in industrialized countries experience because of a poor lifestyle since birth.

How do you achieve this level of healthy?

Healthy habits and being consistent with them is incredibly important to me. That starts off with wholesome, nutrient-rich nutrition, daily movement (be it yoga, a walk in nature or more strenuous exercise), time to myself to find clarity about where I am at with my life and where I want to take it, meditation to calm my mind, self care through taking time to read or do any of the healthy habits mentioned above, working actively on reducing limiting beliefs and negative chatter about myself in my mind to achieve a healthy mindset where I can be compassionate, forgiving and gentle with myself when I slip up or fall back into old patterns.

Why is it important to be and live healthily?

Because it affects every single thing you do each day: your own mindset, your ability to move and exercise, the way you work and interact with people around you, your relationships, your approach to life, the way you think about yourself…. and most importantly to live your life purposefully!

Why are you an expert?

As a former infectious disease researcher I have worked a lot in laboratory environments where disease-care rather than health-care was at the forefront. During this time I often also worked long hours and on weekends to the point of suffering from burn out by the time I finished with my last contract despite having a generally healthy lifestyle. Once I started to do yoga and learn more about nutrition and health as part of my coaching program, a lot of things fell into place for me. Most importantly, I realised that all the healthy food and regular exercise regime won’t do you any good if it does not go hand in hand with a healthy mindset and attitude about lifestyle in general. So, I have not just hands on experience in disease-care, but have my own personal experience with common disease associated with a Western lifestyle and its resolution using a holistic approach.

If you prefer credentials (some people do 😉 ), I hold a PhD in infectious disease biology, am an Integrative Nutrition health coach and a yoga teacher with a 500 hour accreditation. I am continuously working on integrating my knowledge on holistic health and chronic disease prevention through courses such as Andrea Beaman’s New Healer program. I also keep tabs on current research in the nutrition field to enable me to break down the confusing, often contradictory nutrition advice that is in the mainstream media and help my clients make informed choices for themselves so empowering themselves for a journey to top health!

What is your top health tip?

Stop punishing your body by restricting your diet unnecessarily and exercising in a non-enjoyable fashion. Instead, make your body your best new friends, start loving it up and follow its lead in executing healthy habits that make you feel good and nourished and not defeated and failed. It’s the mindset that counts, what you do from there comes by itself!

Thank you so much Bettina for sharing your views on health and for your great health tip! Let’s indeed make peace with our bodies! If you want more information, please visit her website here. If you need a Health Coach in Brussels or some yoga classes, please do get in touch with her!

Want more health tips? Join our discussion in our group, Let’s Get Real Together! I am posting 1 health tips every day as we count down to Christmas. Join now – it’s FREE 🙂


What is it I do??

It has come to my attention that people don’t know what I do, so I will try to clarify in this blog post.

In short, I am a Health Coach and I help people live a more healthy life.

I work holistically and look at all areas of your life. We talk about your relationships, your career, your exercise routine and many other things. Living a healthy life is not only about eating right! You can eat as much broccoli as you want, but if you are not happy in your job or your relationship (or lack of), then you will never live a healthy and happy life!

A good food education comes first, as it is really important to nourish your body right! We are made up of lots of cells and other biological material and these cells need nourishment to survive and function properly. In other words, to live we need to eat! Not just eat, but eat the right things! 

Eating right, is pretty simple:

  • Eat less sugar, meat, dairy and processed foods and drink less caffeine, alcohol and sugary drinks (juices and sodas).
  • Eat more vegetables, fruits, beans, legumes, nuts and seeds and drink more water!

Simple right?

Not really. If it were that simple then we wouldn’t have an overweight/obesity epidemic!

Unfortunately bad habits and poor food education has made it really hard to live healthy and free of ailments and disease.

Luckily there are people like me 😉 who can set things straight. I can help you change your habits and I can give you the real facts on food!

The difficult part when it comes to food is that there is really no right or wrong. I want you to rethink everything you have learnt about healthy nutrition since your childhood and focus on how you feel instead. The most important thing is to listen to your body, not what the media (or even the government) tells you! You know your body better than anyone else!

We have forgotten how to listen to our bodies. Babies and children do it really well, but as adults we forget how. I am here to help you learn how to listen to your body again. What works and what doesn’t work! And remember, we are all different, so what works for one person doesn’t have to work for another. One persons food, can be another persons poison.


But food is not everything.

How is your work/life balance? Do you have time to have fun? Are your relationships draining you or energizing you? Do you live the life you want to live?

These are important questions and we discuss them during our sessions. We are less likely to overeat or binge or treat ourselves poorly when we are in a place of true happiness. We don’t need comfort food, if we are comforted by life. So we need to look at all areas of your life and how they affect you! When these areas are looked at and processed, then what we eat becomes secondary.

It’s all about treating yourself right, being kind to yourself and nourishing your body. This is the goal. No matter what your actual goal is, whether it is weight loss, increasing the quality of your sleep, increasing your energy, finding a good work/life balance or feeling better about your body and yourself.


So how does coaching work? We start with a FREE health discovery session. This is a 40 min session where we talk about your main health concerns and we find out how I can best help you.

If you decide that Health Coaching is right for you, then you sign up for my 3 months program. By signing up you will get a total of 6 biweekly 50 minutes sessions for 3 months. During these sessions we talk about your goals and how you will accomplish them. We talk about the issues that come up during the process and together we find out what works and what doesn’t work! I am your guide, I hold you accountable and I give you a space to focus on YOU and YOUR HEALTH!


I also offer Group Coaching. It is cheaper and you have the advantage of being with like-minded people who can support each other which leads to more success. Read more about the advantages, including date and time here


This is your journey to a better life!


Are you ready? Schedule your first session now! It’s free and there is no obligation. Email me with any questions you should have or book a session now

Want to know more about healthy living? Download my free mini ebook now. It contains great tips and tricks that have worked for me in my journey. Click here to get it. 



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Did you know…

…that there is a best time to drink coffee?

Apparently drinking coffee right after you wake up is not a good idea. Scientists now say that the best time to drink coffee is 1,5 hours AFTER you wake up.



Nature’s way to wake you up in the mornings is to produce lots of cortisol while you are sleeping and once your eyes hit the light, the cortisol is released into your blood. Cortisol is among other things a stress hormone and kick-starts your metabolisms.

If you therefore drink your coffee first thing after you wake up, it won’t have the best effect because you are already approaching your maximal level of alertness naturally.

It is therefore recommended to drink the first cup of coffee 1,5 hours after you wake up to allow levels to decrease. Levels peak again between noon to 13h and between 17:30 to 18:30.

Remember if you are a bad sleeper, you shouldn’t have coffee in the afternoon or evenings. I have one cup in the morning, usually just after I wake up. But maybe form now on I will wait a little. Although it will be hard at first!

When do you drink coffee? How many cups? Does it have the effect you are looking for? Let me know in the comments below. 

If you need help deciding how much coffee is good for you or help to make better food choices, then don’t hesitate to reach out to me. We can schedule a FREE initial consultation to discuss your health and lifestyle to determine how I can best support you in achieving your goals. Book now.

Want to know more about healthy living? Find my top tips on living a healthy life in this mini eBook: Sign up here.


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