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 wardrobeHow to improve your shopping habits How to define YOUR personal style and stop dressing like everybody elseWhy this is important from a spiritual and self development perspectiveOther ways that you can improve and elevate your style in beauty and skin care related waysIf you love this episode or have any questions, feel free to drop me a DM over on Instagram @helenderbs @thisisrealandrawUntil 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.comUntil 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-loveIf 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: JournalingEpisode 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 anxietyWhat to look out for when it comes to burn outSome of the things that cause anxiety that you may not even be aware ofHow to make lifestyle changes that will support you in managing such feelings and emotionsThe mental and mindful toolbox that I use, and you can use to support your mental healthAs 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 / @thisisrealandrawUntil 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 youHow to infuse more colour and vibrancy into your life What social media tells us about how people truly feel about their livesHow to visualise your long term goals and create an action plan for those plansHow to align your day to day life with your core valuesWhy social media makes us compare ourselves to others + how to avoid thisHow to spend time mindfully on social mediaHow I stopped living 'for the gram' and focused more on my actual life + how you can tooIf you loved this episode, don't forget to let screenshot and tag me over on Instagram @helenderbs + @thisisrealandrawUntil 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 @thisisrealandrawUntil next time, have an amazing day, week or month!Hx

Core Values are one of my favourite topics to talk about. I truly believe they are at the epicentre of happiness. They are what drives our moral compass, they guide us in our decision making, and they allow us to live a more fulfilled life. Not only this, by self-love is a by-product of having core values.If establishing your values and living in alignment with them feels overwhelming to you, or if it's something you want to do, you're going to want to listen to this episode where you're going to hear all about;What are core values + how to define themWhy is it important to have core valuesWhat it looks like and how it feels not to have valuesMy step by step process on defining themHow to set goals and day-to-day behaviours based on your valuesThe benefits of having core valuesHow core values ties into self-loveIf you loved this episode, tag me over on instagram @helenderbs @thisisrealandrawUntil next time, have an amazing day, week or month!Interested in life coaching? Get in touch; info@thisisrealandraw.com 

Do you ever find yourself feeling intimidated by other women, whether how they look/present themselves or even their success? This can show up as jealousy, it can show up as fear, it can stop you from achieving your goals, it can make you feel low, but most importantly, it can tell you everything you need to know about what it is YOU need to work on.I also share my top confidence tips on how to become a more confident woman, inside and out!This episode concludes my Women's Month Series which was made up of four episodes focusing on how to become a more empowered and unapologetic women.Recap:Week 1: Self Discovery + EmpowermentWeek 2: How To Be An Unapologetic Career Driven MomWeek 3: How To Tap Into Your Feminine EnergyWeek 4: How To Stop Feeling Intimidated By Other Women's Success (+Become More Confident) Let me know what you thought of this episode over on Instagram @helenderbs / @thisisrealandraw

In this episode I talk to you all about feminine and masculine energy.This may or may not be a term you're familiar with, but it's one that I feel is so incredibly important and beneficial to know about. If you've ever felt just 'off' in certain situations, whether your relationship, your personal life or even your work, it may be because you're in the wrong energy at the wrong time.Everyone, men and women, need a blend of both energises, so it's about knowing where and when you best sit in each. You will learn about;What feminine and masculine energy is and meansHow this can show up in your life and create positive change and/or conflictHow to tap into your divine feminine energy How to stop being in your masculine energy in relationships The importance of both energies from both genders within relationshipsIf you loved this episode, don't forget to screenshot and let me know over on Instagram @helenderbs / @thisisrealandraw

In this episode I talk to you about how to develop a deeper level of self awareness and how to get to know yourself better and at a deeper level. Self development has amazing tools, but I find so many of them allow us to go horizontally (adding more and more rituals/skills such as journaling, meditating etc) when the key is to develop the tools that allow us to dig deeper and peel back those layers so that we know ourselves to the core of our being.This month I am sharing episodes all about how to become a powerful, empowered woman in alignment with International Women's Day. I am exceptionally passionate about helping women and providing them with the tools that they can use to allow them to live a happier and healthier life in a realistic easily digestible way. If you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandrawUntil next time, have an amazing day, week or month! Hx

Leveling up to me means a multitude of things from taking myself to the next level in my career, deepening my belief systems, optimising my life, becoming more confident and self aware.I am extremely passionate about people understanding the step by step processes to take to become their most authentic selves, so it is paramount for me to share with you the very things I do / have done to get me to where I am today because I wasn't ALWAYS this version of my self. In this episode you're going to hear about;The power of self belief How to become more confident The 411 on boundaries and how to approach themHow to step outside your comfort zone and face your fearsHow to think more positively about yourself and your goalsAffirmations and how to re-programme your subconscious mind If you loved this episode let me know over on Instagram @helenderbs / @thisisrealandraw For information on life coaching visit www.thisisrealandraw.com 

So many of you ask me for tips on becoming more spiritual so this weeks episode provides you with just that! I find elements of the spiritual community can sometimes feel a little overwhelming and quite far away from where we are currently at especially in the start of our self development and spiritual journey so I wanted to put together a very simple and tangible episode for you to help you to bridge the gap from where you're currently at, to the next step!In this episode you'll hear all aboutWhat spirituality isSome of the terms you may see on social media explainedHow to deepen your spiritual beliefsSome of the rituals and processes I like to followThe spiritual beliefs I hold and how I personally feel they've helped me in my personal, romantic and business life.My favourite books on spiritualityAs always if you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandrawFor information on life coaching please visit www.thisisrealandraw.com

If you've ever been heartbroken or are currently heartbroken, you'll know how hard it is. You might not be able to get out of bed, you may feel so low, hurt, lost and confused. In this episode, allow me to walk you through my guide to heartbreak followed by dating after heartbreak and the importance of self love.Whether this is something you are currently struggling with, have in the past, or are currently dating now, you will find a ton of value that teaches you how to navigate through different phases of your life when it comes to dating and relationships.In this episode you will learn;How to navigate through heartbreakWhat to do when you’re singleDos and don’ts after heartbreakHow to raise self worth Why you should never close your heart on love + connectionDating after heartbreak If you loved this episode, don't forget to screenshot and tag me on Instagram and let me know your favourite part! @helenderbs @thisisrealandraw

Happy New Month! You may have just finished Dry January and are wondering - what's next? I know I certainly was, which is why I've put this episode together to talk to you all about living a sober lifestyle. Alcohol is an unusual topic of conversation, as most do not give their relationship with alcohol much thought unless it is a negative one.Regardless of your relationship dynamic with alcohol consumption, you may be wanting to reduce your intake, eliminate it completely, or you're simply curious about the SOBER CURIOUS MOVEMENT. In this episode I talk to you about- How to sustain an alcohol reduced life- Why so many people are becoming more aware about their alcohol intakes- The impact this can have on your self love journey- My top tips for consuming less alcohol As mentioned in this episode, I am on this journey too! I am only discussing my opinions, tips and personal approach. This podcast episode should not be taken as medical advice for anyone suffering with alcohol dependency issues. Trigger warning: Alcohol Consumption / Dependencies 

In this episode I walk you through my 5 step process to living a happier and healthier life, using the very processes I use with my life coaching clients to support them in having more self awareness, a deeper connection with themselves and ultimately a more fulfilled life.You can expect to hear;How to ask yourself the right questions and develop a deep level of self awarenessHow to dive deeper on those questions and get to the root causeUnderstand how to remove people or things that aren't contributing to your happiness as well as understanding and appreciating those that do so you know where to invest your time and energyUnderstanding forgiveness, both of others and of ourselves so that we can set ourselves free from the pastHow to visualise your future self, and most importantly, how to align your behaviours and actions to BECOME that version of yourself.For life coaching enquiries please contact info@thisisrealandraw or visit www.thisisrealandraw.com Let me know your favourite parts of this episode over on Instagram  @helenderbs + @thisisrealandraw

In this episode I talk to you about people pleasing, something so many people suffer with according to my Instagram stories over 700 of you needed to hear this episode.Within this episode you will hear about the following;What people pleasing is in all of its different formats (as you may be doing it without even realising)The effect people pleasing has on you and your journeyWhat it truly means to people pleaseHow to stop people pleasing, set boundaries and protect your peaceIf you'd love a part 2 let me know over on Instagram @helenderbs / @thisisrealandraw