RiseR Wellbeing

Ever noticed how a small moment can suddenly feel much bigger than it should? A comment, a look, a silence — and something shifts inside. In this episode, me - Alina Holanda from RiseR Wellbeing Coach and Ben Tuffin from Andover Radio explore the subtle voices that influence how we react, connect, and communicate, often without us realising it. From my experience working with couples, this comes u...

What happens in the moments before we speak? In the pause, the breath, the glance we almost avoid? In this episode of Riser a Wellbeing Coach , I sit down with Vicky Randell , CEO of Team Mums Andover Hampshire , to explore something many of us struggle with quietly... eye contact, presence, and confidence in connection. Whether it’s standing in front of a group, speaking up in a room, or simply h...

Anxiety has a voice. But whose voice is it, really? In this short, powerful reflection, I invite you to pause and listen... not to your anxiety, but behind it. Is it echoing a parent’s words, a past hurt, or advice that was never truly yours to carry? This one-minute moment is an invitation to notice, question, and gently loosen the grip of a voice that may not belong to you at all. If anxiety fee...

Ever been told “Fine” and felt… uneasy? Or heard “Go ahead” and sensed danger? In this episode with Ben Tuffin from Andover Radio, we unpack the everyday phrases that sound harmless but often mean something else entirely. With laughter, curiosity, and a little challenge along the way, we explore how communication can go wonderfully wrong, and how small pauses can change everything. Press play if y...

A soft glimpse into mindset & wellbeing coaching... like watching the ocean and realising there’s more happening beneath the waves. Rise to Your Best Self Alina Holanda at RiseR Wellbeing Coach

Beat Anxiety Friday 🎉 Enjoy the Tool :) Sending you my love ♥️ If you’re tired of thinking about the same thing on repeat, DM me. Rise to Your Best Self Alina Holanda at RiseR Wellbeing Coach #mindsetmatters #beatanxietyfriday #personalgrowth Disclaimer: All content shared on this page is for general wellbeing and educational purposes only. It is not a substitute for medical advice, diagnosis, or...

January has a way of making relationships feel louder. Small habits suddenly stand out, quiet thoughts get noisier, and many of us start asking questions we’ve been avoiding. In this short episode of the RiseR Wellbeing Coach Podcast, we talk about why this time of year can feel challenging for couples... without panic, blame, or toxic positivity. Just real life, balanced thinking, and honest refl...

This episode of Beat Anxiety Friday explores familiar anxious thoughts like: • How do I look? • What should I say? • Are people looking at me? If you’re tired of your mind going over the same thoughts on repeat, you’re not alone. If you’d like support, feel free to DM me. Together, we can explore a personalised wellbeing approach to help you manage and respond to anxious thoughts in a way that fee...

"I’m okay-ish… but I want to thrive." Curious about what Wellbeing and Minset coaching actually is and how it’s different from therapy? In this video, I’ll break it down for you... what coaching can bring to your life, when it helps, and how it’s not the same as therapy. Whether you’re looking for clarity, growth, or practical support to move forward, this video will help you understand...

The decorations are down, the leftovers are calling, and somehow your brain is still on overdrive. Too much noise, too many expectations, too many emotions… even when you love it all. This episode captures that familiar post-Christmas swirl and offers a space to pause, breathe, and find a sense of calm again. Perfect for anyone who wants to reclaim a little peace after the festive whirlwind.

Christmas can be magical… or completely overwhelming. In this episode, we dive into the small choices and subtle behaviours that quietly shape how we experience the festive season. From unexpected coping strategies to playful personality quirks, discover insights that will make you pause, smile, and maybe rethink your approach to Christmas altogether. Tune in for relatable stories, practical life...

This week, we’re unwrapping a truth many of us quietly carry every December… the weight of Christmas overwhelm. In this gentle and honest episode, I share a simple story and a few tiny shifts that can completely change how you experience the season: without more effort, pressure, or perfection. If you’ve ever felt torn between wanting a magical Christmas and wanting a peaceful one, this conversati...

This week on RiseR Wellbeing with Andover Radio, we’re moving from road rage to something a little closer to home: the sneaky habits that quietly shape our days (and sometimes sabotage our best intentions). To bring this to life, I share a light-hearted, fictional story about a friend we’ll call Deborah . Every morning, Deborah promised herself she’d get up on time… and every morning, the snooze b...

This week on RiseR Wellbeing with Andover Radio, we’re leaving the kitchen behind (goodbye, emotional chocolate!) and taking our wellbeing tools on the road... literally. After exploring emotional eating last week, today we’re looking at something just as common: those fiery reactions that pop up in traffic. In this episode, I share a playful, fictional scenario to illustrate how quickly even the...

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 t...

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 ma...

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...

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 t...

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 pla...