This week on RiseR Wellbeing with Andover Radio, we’re diving into a topic that many of us know far too well… emotional eating. Last time, we explored how naming your emotions can keep you grounded when they start breathing fire.
Today, we’re taking that one step further... into the land of cravings, comfort snacks, and the mysterious way chocolate can suddenly feel like it has a personality.

In this episode, I use a playful fictional story (based on experiences most of us can relate to!) to shine a light on why we sometimes reach for food when we’re not actually hungry. It’s a fun, honest way to explore what’s really going on beneath those “snack attacks” and why willpower isn’t the enemy but overwhelm is.

We’ll look at a simple check-in that helps you understand whether you’re truly hungry… or just emotionally peckish, tired, bored, or in need of a moment of kindness.

If you’ve ever found yourself holding an empty wrapper and wondering how it happened, this one’s for you.

Real tools. Gentle awareness. Everyday wellbeing.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re entering the world of emotions... those sneaky, unpredictable things that show up as tears, cravings, or dramatic inner speeches worthy of their own soundtrack.

For 3 episodes, we’ll explore how to understand them and move through them with confidence.

In today’s episode, I use a light-hearted, FICTIONAL story to bring the topic to life - a made-up moment that perfectly captures how easily emotions can flare up when we least expect it (especially when someone says the infamous words: “Calm down”).
The story isn’t factual, but it represents situations many of us have faced, making it a relatable way to explore what’s really going on inside us.

From there, we look at why emotions rise, what they’re trying to tell us, and how naming what we feel can gently shift us from reaction into clarity.

If you’ve ever felt overwhelmed by your feelings or unsure what to do with them, this episode offers a simple, grounding approach to help you feel more steady, without pushing emotions away or letting them take over.

Gentle tools. Honest insights. Real wellbeing.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re looking at how even one minute can shift the way your mind and body talk to each other.

After exploring how our thoughts can turn the body into a bit of a drama queen, we’re now stepping gently into movement; and don’t worry, nothing involving impossible yoga poses, incense, or bending like a cat attempting Pilates before breakfast.

In today’s episode, I share a little moment from my own life that reminded me of something important: reconnecting with your body doesn’t need to be fancy, long, or perfect. Sometimes the smallest actions make the biggest difference.

If you’ve been feeling rushed, disconnected, or like your brain and body are working in different time zones, this episode is a simple invitation to pause, move, breathe… and tune back in.

Tiny moments. Real shifts. Everyday wellbeing.

Rise to Your Best Self with me, Alina Holanda.

When Your Thoughts Turn Your Body Into a Drama Queen

In today’s RiseR Wellbeing segment on Andover Radio, we’re diving deeper into the mind-body connection... that mysterious link that makes your shoulders tense when you think about stress, not when stress actually happens.

Ever noticed how a single thought can make your chest tighten or your stomach audition for a gymnastics competition? That’s the magic (or chaos) of the mind and body chatting behind your back.

This week, I’m unpacking how our thoughts can turn our bodies into tantrum-throwing toddlers… and how simple awareness can calm everything down. Expect honesty, humour, and a light-hearted way to reconnect with yourself... minus the pressure to be perfect.

If your body has been acting dramatic lately, this episode might just explain why… and help you soften the script.

Real stories. Real tools. Real wellbeing.
Rise to Your Best Self with me, Alina Holanda.

RiseR Wellbeing Coach Podcast – Intro & Episode 1: Welcome & Your Guide to Feeling Better

Welcome to the RiseR Wellbeing Coach Podcast!

I’m Alina Holanda, founder of RiseR Wellbeing Coach, here to help you rediscover balance, confidence, and clarity in your everyday life. If you’ve ever felt like you’re giving your all to everyone else but running on empty yourself…you’re in the right place.

On this podcast, we’ll explore practical, real-life strategies to make life lighter and more meaningful. Drawing on my experience in 1:1 coaching, group sessions, couples’ coaching, and corporate wellbeing training, I’ll share client breakthroughs, simple tools, and mindset shifts you can start using today. No endless routines but just small, powerful changes that really work.

Each episode dives into five key areas:

• Strengthening your mind-body connection to stay centred and focused

• Navigating emotions with confidence

• Shifting behaviours that hold you back and building empowering habits

• Creating stronger, healthier relationships at work and at home

• Using practical tools to stay grounded no matter what your day brings

Plus, you’ll get insights from Wellbeing Wednesdays on Andover Radio, where I chat live with Ben Tuffin about tips, stories, and real-life coaching moments.

Think of this podcast as a conversation with a friend who gets it... filled with coaching insights, real client stories, small shifts that make a big difference, and yes, a little cheekiness along the way.

Hit subscribe and join me on the journey to Rise to Your Best Self!