Real & Raw

This is one of my most asked questions on social media since I decided to transform my style 3 years ago. I wanted to put together this long format conversation to help anyone who is looking to either overhaul their style, or simply make a few tweaks.

Building a capsule wardrobe will not only elevate your entire look but it will save you money in the long run, a not to mention the planet by no longer investing in items that are fit for single wear purposes.

In this episode you will learn:

• The steps I took to change my style (where I started and what I did)
• How to analyse your existing wardrobe 
• How to build a capsule wardrobe
• How to improve your shopping habits 
• How to define YOUR personal style and stop dressing like everybody else
• Why this is important from a spiritual and self development perspective
• Other ways that you can improve and elevate your style in beauty and skin care related ways

If you love this episode or have any questions, feel free to drop me a DM over on Instagram @helenderbs @thisisrealandraw

Until next time - have an amazing day, week or month! 

Hx

Money is such an interesting topic, and it's one we aren't taught anything about through the educational system, and therefore rely on our parents to guide us with financial literacy. Unfortunately for some, this may have shaped your relationship with money in a limiting way. Whether you view money as something that should be held onto, or if you see money as meaningless which can lead to poor spending habits. Regardless of your existing relationship with money, this podcast episode will provide insight and help you to challenge your existing belief systems and hopefully shape them into more positive ones.

In this episode you will learn;

• Understand the philosophy between money and happiness and whether that exists.
• Explore and improving your relationship with money and how to spend more mindfully.
• Which practices should be added and when in an age appropriate way.
• How to analyse your belief systems around money.
• How to incorporate spiritual belief systems around money and finances.
• How to attract wealth when manifesting.

If you loved this episode, don't forget to leave a review and tag me over on Instagram @helenderbs and @thisisrealandraw.com

Until next time, have an amazing day, week, or month!

Hx

In this personal episode, I share with you the 7-8 years of research and thoughts that went into the decision to have a rhinoplasty surgery in August, 2023.

This is a comprehensive episode for anyone considering the same procedure, I talk about my backstory and decision into why I had this surgery now vs in the past, why I chose the surgeon I chose, the procedure itself, the day of surgery, cost, and the recovery.

You can read my blog which covers Surgery and Self Love over on https://www.thisisrealandraw.com/post/surgery-aesthetics-and-self-love

If you have any questions you'd like to ask me, feel free to drop me a direct message on Instagram @helenderbs and within reason I will respond where possible.

Please note - this episode is not designed to glamorise cosmetic surgery, and any surgeries you have, should be deeply considered beforehand and researched thoroughly - this episode or any social media posts/messages relating to my surgery, are merely from personal experience and not a replacement for medical advice. 

In this episode, we'll embark on a journey that's very close to my heart – understanding the significance of taking care of our brain and spreading awareness about Alzheimer's.

Alzheimer's has deeply impacted my life and the lives of my loved ones and through this episode, I want to share my experiences and struggles, whilst raising awareness and shedding light on the importance of early detection and compassionate support for those affected.

In my personal quest to care for my brain and emotional well-being, I've discovered the incredible power of eating and living to have a healthier brain. I'll be sharing with you the simple yet transformative mindfulness practices that I incorporate into my daily life. These techniques not only strengthen brain function but also reduce stress and foster emotional resilience.

By the end of this episode, my hope is that we'll come together as a community, united in raising Alzheimer's awareness and fostering a mindful approach to brain health. Let's be there for those affected, offering support, understanding, and empathy as they navigate through this challenging journey.

Let's embrace mindfulness and compassion to create a world where no one faces Alzheimer's alone.

https://www.alzheimers.org.uk/

In this episode, I explain the power of mindfulness in nurturing your child's emotional well-being. Discover practical tips and exercises to incorporate mindfulness seamlessly into your family routine, to build confidence, resilience, and compassion. Help me to create a healthier and happier future generation!  Let's embark on this transformative journey together!

In this episode you will learn;

• How to seamlessly add mindful practices into your child's life.
• Why it is important to teach our children mindfulness.
• Which practices should be added and when in an age appropriate way.
• The science behind our children's brain development and why mindful practices are crucial during early years. 
• How you can adopt similar mindful habits into your own life for a happier and healthier life.

For more tips on Journaling + Meditation please visit 

Episode 28 - Bridging The Gap on: Journaling

Episode 37 - Bringing The Gap on: Meditation 

Join me on this powerful episode on "Your Fears Are Clues | A Guide On Facing Your Fears & Becoming Fearless" as I guide you on a transformative journey towards embracing your fears, unlocking your full potential, and discovering the incredible heights you can reach when you turn your fears into inspiration.

Discover how to navigate the labyrinth of fear and learn powerful strategies to transform your anxieties into stepping stones towards your dreams. As always, with vulnerability and authenticity, I'll be sharing practical advice and real-life examples of how fear can be a catalyst for remarkable achievements and a life fully lived.

Through engaging discussions, empowering exercises, and thought-provoking anecdotes, this episode invites you to challenge the limitations fear imposes on your life. Learn how to harness fear's energy to propel you forward, allowing it to become a powerful motivator rather than a paralyzing force.

It's time to rewrite the narrative surrounding your fears and unlock your full potential. 

In this transformative episode of "From Bodybuilding to Wellness & Healing The Relationship With Your Body," I dive deep into the journey of healing and nurturing the most important relationship in your life – the one with your body. 

The Real & Raw podcast offers a safe and compassionate space where we explore the path to rediscovering self-love, acceptance, and a profound connection with our physical beings.

Join me as I embark on a transformative conversation about body image, mental health, and holistic well-being. Through my own personal story and experiences, practical insights, and empowering strategies, I unravel the layers of body shame, unrealistic beauty standards, and societal pressures that often hinder our ability to embrace our bodies wholeheartedly.

Throughout the episode, you'll gain invaluable tools and perspectives to help you on your own journey towards healing your relationship with your body. Discover how to break free from harmful self-talk, release negative body image narratives, and develop a nourishing self-care routine that honors your unique needs.

I also discuss the profound connection between body and mind, discussing the importance of mindfulness, self-compassion, and cultivating a positive body image. Through guided exercises and practices, you'll learn how to reframe your mindset, cultivate gratitude for your body's capabilities, and celebrate its beauty in all shapes and sizes.

Whether you've struggled with body image issues for years or simply want to deepen your self-acceptance, this episode is a powerful resource for fostering a healthier and more loving relationship with your body. Tune in to "From Bodybuilding to Wellness & Healing The Relationship With Your Body," and embark on a journey of self-discovery, empowerment, and ultimately, liberation from societal pressures. It's time to reclaim your body and embrace the beauty of your own unique journey towards wholeness.

Until next time,
Have an amazing day, week or month!

Hx

I am a huge advocate of mental health and bringing more awareness to the challenges millions of people face on a daily basis that inhibit their life. But it is also my duty and passion to provide you with the tools that I truly believe can support you in managing these challenges in a more holistic and mindful way.

Within this episode I talk to you about;

• How to manage stress and anxiety
• What to look out for when it comes to burn out
• Some of the things that cause anxiety that you may not even be aware of
• How to make lifestyle changes that will support you in managing such feelings and emotions
• The mental and mindful toolbox that I use, and you can use to support your mental health

As always, drawing on personal experience to remind you that you are never alone in anything that you feel.

If you found value in this episode, I would love to hear from you over on Instagram @helenderbs / @thisisrealandraw

Until next time, have an amazing day, week or month!

Hx

How to live a life that makes you happy, brings you fulfilment and lives in alignment with your values;

In this episode you'll learn;

• The questions to ask yourself to live a life more authentic to you
• How to infuse more colour and vibrancy into your life 
• What social media tells us about how people truly feel about their lives
• How to visualise your long term goals and create an action plan for those plans
• How to align your day to day life with your core values
• Why social media makes us compare ourselves to others + how to avoid this
• How to spend time mindfully on social media
• How I stopped living 'for the gram' and focused more on my actual life + how you can too

If you loved this episode, don't forget to let screenshot and tag me over on Instagram @helenderbs + @thisisrealandraw

Until next time, have an amazing day, week or month.

Hx

It's my 31st birthday and the podcast has undergone a mini facelift! You can expect new topics and a new format to the episodes moving forward! I hope you love it half as much as I loved creating this for you.

In this episode, I talk to you about some of the pivotal lessons I have learnt in the last year since I turned 30. Lessons for not only the mind, but the body and soul too.

As always you can expect to hear some real, raw and vulnerable first hand experiences  that I've been working through this past year and the lessons that have come with that journey.

If you loved this episode, don't forget to let me know over on Instagram @helenderbs and @thisisrealandraw

Until next time, have an amazing day, week or month!

Hx